How to Stop Being Such a Cranky... (You know what)

Warning: This blog post is for the ladies. Men, it is about PMS'ing, so run and hide.

I've been talking to more women lately who are telling me that they are getting very moody in the days leading up to their period. They want to hide away until its over because otherwise they may push people away with their unreasonable reactions. Combine this with lots of training and us female athletes may be less than all sunshine, rainbows and star sprinkles for a few days each month. This can be miserable for us and for anyone within our reach.

So, what can we do? Here are some ideas:

- Start each day by jotting down 10 things you're grateful for from the previous day. This helps to start the day on a positive note and helps build the habit of bringing awareness to the appreciation of ourselves and our lives on a regular basis.
- Be active and exercise! Keep up with your regular routine so that you feel on top of your workouts while having the added benefits of the stress reducing effects of moving your body. If you're not doing so already you may also want to add yoga.
- Get out in the sun, even if only for 15 minutes, if possible. Vitamin D is a natural mood enhancer.
- Focus on eating omega 3 rich foods, and foods containing lots of calcium, magnesium and, B vitamins.
- Supplements that may help are: evening primrose oil, valerian root, cod liver oil, and vitamin B complex.

Lastly, give the people in your life (especially the ones you want to keep around) a heads up that you're not in the best mood ever. This helps cut down on the anxiety you may feel about people noticing your moodiness. It is also nice for them to know that it isn't personal and that you're taking steps to deal with it.

Interesting side note: some of my strongest training days and best races happen when I'm pms'ing. So maybe there's a bright side?
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Kick Back or Kick Ass?

Photo: A delicious nectarine posing in front of the swim lake in VT

Originally I had planned to race the full Rev3 at Cedar Point this year as my A race. All of my friends are going and we had such a blast last year. Plus, I love the course and I love Rev3. That plan changed quickly when we got an invitation to a very important wedding for the weekend of the race. It was an easy decision. We're going to the wedding and will do Cedar Point again next year. So I had to rewrite my tri season plan. I decided to do the long course at Am Zof as an early A race instead of doing the mid-distance F1 again. After that, the plan is all Rev 3 halfs, all the time. This is a completely awesome schedule BUT because I'm such an endurance junkie I'm totally bummed not to be racing a full IM (or three).

After racing Am Zof, and doing really well, I've felt a bit like my season ended before it started. Do I sound like a whiney, spoiled, racing brat? Waaaah! I want to do another 140.6! Since Am Zof I've taken a very "kick back" attitude towards training and racing. I'm out there training a lot still, but only doing the workouts I love doing (read: not much swimming) while being tri-social. I've started all races since then with a "just have fun" attitude, but then... I'm kicking ass! What?!?! I did this is 2009. I wasn't training for a full IM but I trained for one. Two of my best buds, Phil and Javier, were training for IMLP in 2009 and we spent a lot of time together on bikes, swimming and running. I did the tag-along style training and I was IM ready for my HIM that year. That is happening again now. Yowzer!

Thus far my KICK BACK training has brought in some KICK ASS results:

- 3rd woman overall at the Brooklyn Bun Duathlon
- 5th woman overall at American Zofingen long course
- 4th woman overall at a Van Cortland XC 5k running race

Then I had a really strong race at Quassy with a sub 2 hour half marathon after really pushing the bike. That course was brutal!

Oh, and CREW member Augie (sitting here with me now) just reminded me that I got 1st place woman overall and am the female course record holder at the 2011 CREWAPALOOZA duathlon. We did that yesterday and it was INSANE and DIABOLICAL and EVIL (I hope you're reading these words in your best death metal voice).

And next up on the calendar:

- Portland Rev3 HIM
- South Carolina Rev3 HIM
- an LP training camp while I'm there to specate
- I'd like to test my running with a stand alone 1/2 marathon, not sure which (suggestions???)
- Then I will most likely go to TX in October or November to do Ironbaby with Brett

Lastly, I have a wicked cool NYC marathon opportunity that I can't wait to share. Stay tuned!
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Do These White Potatoes Make My Butt Look Big?

(Dinner: potato wedges, sauteed broccoli with orange slices, and citrus baked cod)

Every week I get a box of organic produce from Urban Organic. I love that it takes the guesswork out of what to make for dinner. I usually use my veggies in the order that they'll start to go bad, using spinach first and kale last (for example). I also get a ton of fresh fruit to snack on throughout the week. The produce list varies from week to week, but there are a few staples; I always get carrots and either russet potatoes or yams. Honestly, its hard to go through the carrots quickly enough so I've taken to giving bags of carrots as birthday gifts.

As for the white potatoes, I ain't skeered... I eat them up. So many people are horrified by white potatoes because they see them as a starchy, carb-laden, evil villain! These very same people eat bagels. They also eat toast. I bet they even eat the occasional cupcake (not that there's anything wrong with that), but they won't go near a potato. Are you kidding??? Potatoes are VEGETABLES. They must have some redeeming qualities.

And they do.

Russet potatoes are low calorie, a good source of fiber, vitamin b6, potassium, vitamin c, antioxidants and even protein!

I bet you never thought about that.

Russet potatoes have earned a bad rap as part of the Standard American Diet (SAD), not because of the vegetable itself, but because of the way it is often prepared. Fry them up and they soak up oil like a sponge. Melt a half pound of butter on top and you have a high fat, greasy treat. This is simply a butter delivery mechanism, just like popcorn and lobster. Imagine serving your acai covered in melted cheese.

For healthy potato preparations, try:

* baked potato wedges with coconut or olive oil and herbs and spices
* add them to soups and stews
* saute with olive oil, garlic and onions
* bake and serve topped with arugula and sea salt
* try flavoring with plain yogurt, vinegar or tomato and black bean salsa

And always eat the skin! The skin holds most of the healthy nutrition.

I'm not denying that white potatoes are a higher carbohydrate food. I'm pointing out that they aren't as bad as people tend to believe, in fact, they're really not bad at all. If you're reading this blog there's a good chance you're an active person. If you're a triathlete or a runner, and you're putting hours and miles underneath you every week, white potatoes can be a healthy addition to your diet. Especially if you're in the midst of a heavier training phase. Try choosing starches (types and amounts) based on the amount of training you're doing. Look at carbs in the same way you look at the fuel you put in your car.

A final tip... try choosing more carbs from vegetables and less from grains to see how you feel. The two types of carbs are processed very differently and will effect your body differently.

For more details on the superfood power of potatoes, read this article by Dr. Geoffrey Harris.

And for guidance with training nutrition and general healthy eating, email me at christine@liveandeatbetter.com to set up a consult. I'm awesome at this stuff.

Rev 3 Quassy Race Report

I am not gonna be afraid to let my talent shine - ani

First off, I am blown away (again) by the full-on-double awesomeness of Rev3. The Quassy course is breathtakingly beautiful while also being the hardest half on the planet. The swim is clean, clear and pretty, and you sight for the finish with rollercoasters! The bike is gorgeous and hard as hell. Honestly, you try to think about how tired you are or how much it hurts, but all that comes to mind is "Wow, this is amazing". It makes it hard to dwell on negative feelings and forces you to feel positive which makes you race better! The run is silly difficult. Every time you run up a hill and crest the top you can see the next one. Its an evil game of shoots and ladders with some fun dirt roads thrown in. I really love a mean, tough, run course. I can't wait to see what Rev3 has in store for us in Portland!

Race Report:

I always have music playing in my head while I race. This time, for some reason, it was the Super Mario Bros theme song. As I swam, I was thinking of myself in the frog suit on the video game. My wetsuit had a gaping hole in it, possibly creating some drag, and that made me feel like I got hit by a video game fish and lost my frogsuit power. My swim wasn't great. The water was beautifully clear and the perfect temperature, but I just wasn't feeling it. I floated along and finished a few minutes slower than I normally would. I was perfectly happy with that.

My transition was a bit dallied. I was hanging out, excited to see Kate and Katie volunteering and wanting to chit-chat with them. Kate yells "Hurry! You can catch Bobby!" And I was all, "I can eat my lunch first and still catch Bobby". Yes, I'm a maneater (watch out boy she'll chew you up). I finally got my act together and got out on my bike. From there, I proceeded to have the best day ever. That course is HARD! My bike recently had some work done and it felt perfect. I also practiced my bike skills that I learned in Spain for climbing and descending. I used to get dropped horribly on descents because I am so light. Now I know how to get more aero and descend more aggressively and I'm even able to pass a few people! I pushed hard on the bike and was very happy with my time and my effort. I am teensy tiny and Strong Like Ant now. The last 16 miles of the course are just so gorgeous I kept thinking to myself "this is my life". Awesome.

I was really excited to get out there for the run. This is where I got into video game mode. I decided that I was now on level 3 and everyone I passed was one of the mushrooms you stomp on in Super Mario Bros. The JH CREW have skulls around the collar of their kits that are meant to hold the souls of the people you pass while racing. My CREW skull collar started to fill up pretty quickly so I decided only to count the female ones. This was also my power meter. I was filling it up. If I got passed or walked I lost power. I didn't walk. I did get passed. Gels and aid stations were where I got my star power to stay in the game. I fought through and ran on dirt and winding roads on a course that seemed to go mostly straight up. Sometimes all I could do was laugh at how unbelievably hard that run was. I just needed to get to the end and fight the evil villain monster to save the princess.

And I did. I beat the game.

I'm also officially hooked on Rev3. They rock!

If You're Gonna Suffer, You May As Well Enjoy It

"Lately, I feel the funk coming over me
I don't know what's gotten into me.
The rhythm's got me feelin so crazy babe" - Beyonce

Am Zof Race Report:

I trained for 10 whole days for this event. I decided to race it 2 weeks before race day. Crazy, I know, but I had stuff goin' on. I just wanted to test myself: physically less than emotionally and mentally. As it turns out, I must have super powers because I was able to finish the long course, and finish well.
The forecast for the race started to look miserable about 5 days before. On race eve, I laid in bed and listened to the wind howl and the rain beat the windows. I fell asleep thinking "Who cares. This is gonna be bad ass". Sure enough, it was still raining heavily on race morning. Combine the wet descents with blinding rain, and my fearless invincibility, and John had calculated that my chances of dying were at least 300% higher than any other day. Welp, you can't live life under a rock.

The first loop was a 5 mile, technical and unforgiving trail run. Strong and flexible ankles for rolling over the tricky and uneven terrain is imperative for this run. I started in the middle of the pack, like I do, because I love weaving through and passing people, which I did. Soon I was ahead of all of the women. I'm not effing kidding you. I let loose on the downhills like a maniac and I power hiked the uphills. As soon as I stopped, yes stopped, to have a sip of water (and do a little dance) I got passed BY A GIRL. I finished the 5 miles into transition on that girl's hip, and exited transition ahead of her. Hehehe. Side note: as I came into transition, John saw me and yelled "I THINK YOUR'E IN FIRST!" I pointed to the girl in front of me and he finished "...IN MY HEART!!!" Love him.

The start of the bike is dirt and UP. As soon as you exit the dirt road onto the main road, you go UP. From there you continue along until you go under a bridge, which is UP. Straight up and in the pouring rain. As I climbed I dressed, I put on my rain cape, gloves and foggy glasses. Then I realized my brakes were rubbing, UP the mountain. I pulled over under the bridge to unstick my stupid brakes and I got passed again BY A GIRL! The same girl as before. Whatever. So I hopped back on my bike, ready to descend and either live or die. I quickly learned that the girl ahead of me was scared of risking her life to descend through the rain, down a mountain, with blindingly foggy glasses (wuss). So I quickly put her behind me. Then, the course got back to climbing and my brakes were stuck again (they stick after I use them) She passed me. Whatever. This time I just kept riding with my stupid brakes doing their stupid race sabotaging malfunctioning manuevre. I'll tell you what, I wasn't getting less fit by riding like that. I was fine with my day becoming a really long strength workout. I just wanted the t-shirt.

The bike continued like this. I got passed by 5 more GIRLS! It was fun to be in the lead for a bit but racing is also about taking care of your bike. I failed. My bike wasn't fit enough. I wasn't sure I wanted to deal with that for 3 loops (85 miles) in the crappy weather. At the end of the first loop I saw John and Grant waiting for me in the rain. I yelled "I want to go home!" And Grant yelled "this is where everything you ever wanted collides with all of your obstacles!!!" So I squeezed out some tears of love for my CREW and kept on keeping on. By the start of the third loop I couldn't wait to just run. Running is easy.

At mile 65 I was pissed. Like, wicked pissed. My stupid brakes had me moving at 13 mph on flats and it was going to make my run feel like certain death. So I pulled over, took a pee, then threw some sort of magical bike mechanics temper tantrum, and voila! My brakes were fixed! I motored on and finished that ride passing several people with a smile on my face.

John was in transition and I asked him how his race was. He told me he won. Yay! He's so dreamy.

The run was 3 more loops of that crazy trail course. Almost to the end of the loop is a super fun downhill. I let my inner 6 year old handle these (not my inner emo 15 year old) and I was flying. John was at the bottom of the descent and had rounded up a crowd of beer drinking, keg partying spectators (did I mention this race is a freaking party?) to hoot and holler and scream my name as I passed. I was like, "woah".

Then there was another loop. And another. By the last loop I wasn't jumping over the fallen tree trunks any more. I was more like, sitting for a second as I passed over them. I passed a whole bunch of people on the run, as I do, including a couple of girls. My run pace was pretty steady and I didn't slow that much from each loop. 20 total miles run and 85 biked. I finished strong and felt hungry for a sandwich.

I was 5th overall woman and I WON MONEY. It was my first multi-sport paycheck and I was amped. At first I was upset that I didn't get a giant beer mug, but maybe next year I'll get both.
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A Super Smart Perspective on Eating Healthy

Jamie Bull interviewed Natalie Coughlin about swimming and eating. She's a beauty and she's very smart in the brain about how to eat healthy.

Read it here. I love this one.

Eat Right for Your Tri Season and Kick Some Ass

(Photo: Some of the CREW at Rev3 Quassy 2010)

Holistic Nutrition Discount: $25 off each initial consult and $50 off for monthly programs (per month!)

In the last couple of weeks I've had a few clients finish their 6-month programs with me. I want to replace them right away because now is one of the best times to make nutrition changes and to focus on health goals. With triathletes and runners in particular, the start of the training and racing season, with its shiny and new training plan, brings buckets full of motivation. Making healthy changes with your nutrition at the start of the training/racing season is perfect for a few reasons:

* Your body will be craving a healthier diet
* You'll learn how to eat according to your needs based on your bio-individuality, training volume and lifestyle
* You'll know how much protein, carbs and fat to eat so that you feel awesomely fueled
* You'll learn the exact what/when/ how of racing nutrition for YOUR body
* You'll learn how to incorporate "nutrition simulators" into your training plan

And that's just what you'll improve related to triathlon. We will also focus on your other health goals and concerns (healthy weight, learning to cook, day-to-day nutrition, increased energy, etc). I've successfully helped so many people get healthier, without even turning their lives upside down to do it. Just ask around!

You've thought about it... now DO IT. You can contact me at: christine@liveandeatbetter.com OR through my website contact form.

*Offer good through March 31st.