Working Hard While the Liver Takes a Break

So last Monday, I was a woman with a plan. I started my detox to kick off the tri-season and give the liver a little break. While I was "playing," enjoying off-season and taking it easy, the liver was getting quite the workout.

I have to say the detox that I use is great! I feel better, my skin gets better and definitely triggers losing a few of the 8-10 lbs I need to lose for the racing season. Here is A Much Overdue Detox for the guidelines.

It's funny, we sometimes act like we are in denial and say things like..."gee, I have no clue how I gained so much weight?" or "hmmm, I exercise and I STILL gained weight..." and then the logical part of our brain perks up and says things like "duh, let me get out the list...beer, beer, wine, bread, the night that you needed to eat wings with some fries, the going back for seconds of what was supposed to be a healthy meal of 400 calories probably turned into 800 when you include a second helping and some wine..."

Calories in and calories out - it doesn't take a genius here to figure out that. It is tough during the off-season because our brain is still telling us that we are as hungry as we were during training...So by doing a detox, it's me saying F-U to my brain. Kind of like when you need to erase the hard drive, get rid of the viruses and start fresh.

So, I had a pretty amazing week. I really thought when I looked at the schedule for the workouts and said "SHIT, can I do this?" "Am I ready?" And then I said if I can give up coffee and alcohol, wheat, meat and cheese for a week, I think I can do this too.

I used my new software www.trainingpeaks.com and got to play with the pretty graphs after loading my Garmin data in, it was fun. The end of the week, it calculated a total of 11hours and 15 min of training (about 2.5 hours of that was strength training and power yoga which brings it down to 9hours).

Monday

• Off
  

Tuesday

• AM - Swim 1600m with the core set of 6x100's at moderate pace
• PM - 4 Mile interval run with core set that included a few 1/4 mile speed drills and 1/2 mile recovery)

Wednesday

• Afternoon - Took "Aura" out for a spin with my friend, Bill- did 18 miles outside during an extremely windy day so I was working pretty hard.
• PM- Power Yoga - 1 hour

Thursday

• 4 mile easy steady run for 38 min
• Strength training - 45 min

Friday

• Swimming - 2300 m with a core set of 6x200 (50 build and 50 descend)
• Yoga - 30 min

Saturday

• Afternoon long run - 9miles - got a calf cramp on mile 8 and had to run walk the last mile at the canal.
• 3 hours later - Swim 1600m

Sunday

• 1 hour field hockey game (sub out for 10 min) - intense game - 13-13 definitely a major sprint agility workout.
• Afternoon bike on trainer while watching Exit Through the Gift Shop (incredible movie) for 90min.

My big learning of the week: Swim after the long run = good legs for the next day!

I knew I had this game on Sunday which made me worried that I would be too sore from Sunday's run. I never swam after a long run before, for no reason in particular; but I have to say it was amazing. I came home after the run, did the foam roller while watching some TiVo'd Smallville episodes (nerdville...) and elevated while I ate lunch. I cringed going back to the gym to swim. The strange part, to me at least, was that my legs felt really good even after I went out that night in heels! I had a good game, no soreness and it was tough. An indoor field hockey game means lots of repetitive sprinting over and over again with minimal break time. I mean I was a little pooped to have to go on my trainer after the game when all I wanted to do was lay around but I sucked it up and finished a full week.

My reward for all this hard work and eating good was a glass of Ten-Fidy last night.

Now as I gear up for week 2, I leave you with week in review of my yummy eats from detox week!

Kale, raddichio, endive, bean and roasted tomato and garlic salad with white balsamic garlic vinaigrette.

Black bean, rice, quinoa, tempeh green enchiladas with hot sauce and avocados and a dollop of Greek yogurt.

"Pizza" on rice tortilla (w rice mozzarella)

Breakfast of champions - steel cut oats, almond butter, blueberries

Brown rice spaghetti, soy meatballs, artichokes, tomatoes and rice mozzarella

Stew made with kombucha squash, aduki beans and tofu (and other yumminess - key ingredient tamari and sirachi sauce).

NOLA's onioninvasion and Mardi Gras 1/2 Marathon Report

I am going to try to make this short and sweet...hehe...but as an "Onion" it is in our blood to ramble and tell you every little detail "just in case" you want to know.
NOTE: My maiden name is Cipolone which is Italian for the Big Onion (hence @bigonion75)

What started out as a 6 day race vacation turned into a 9 day trip with a mix of race/play/work...I love New Orleans, it is one place I could live besides Jersey. Yup, Jersey (I am fist pumping as I type). I have been there every year since I graduated college either for work or to see my brother who moved there during college and never came home...He thinks he did that all on his own accord but in reality, I was there for a convention the year before, visited some voodoo shop and made him do it. I mean what if I couldn't get down there for work, I needed some way to be able to have crawfish and Abita's right?

If you have only been to Bourbon St and ONLY had Gumbo and Hurricanes when you went to New Orleans you have been missing out!! We still hit those touristy things though....

In addition to the race (I'll get there...) here are just some of the highlights:

• Vacationed with my best friends and my sister so we could see my brother (#onioninvasion).
• Went to some favorite places on Decatur - Pravda (great drinks and homemade pierogies), Angeli's (best hummus and red pepper spread), Molly's (bar) and Coop's (great New Orleans food).
• I had my first "tweet-ups" where @big_onion introduced me to @Nola_Eats and @bugeyedguide - all of whom were awesome- on the #TourduPho! Yup New Orleans has the 3rd largest Vietnemese population in the country. We went to @Pho_Hoa on the West Bank (apparently we are the 1% of tourist that have been to the West Bank) which was our "pre-race" dinner and I even won a T-shirt! (other New Orleaners to follow - @juliapretus, @eatmenola and @nolamaven).
• Visited New Orleans Rum Distillery.
• Ate and drank on Magazine Street - Juan's Flying Burrito and the Bulldog. We also had some other good local beers besides the Abita Amber - LA31 Pale Ale and the Abita Andygator.
• Pre-race activity of doing yoga at the Lululemon who had fantastic employees and one of the best cheerleaders during the race as we ran down Canal St besides the kids dressed up in KISS make-up singing Motley Crue.

I have never been so unprepared for a race and yet it was one of the best races. After the mishaps with plantar fasciitis and then a sprained ankle. I calculated that I took a total of 7 weeks off of running since September, not to mention the ice/snow we have had in NJ. My longest run since early November was 9 miles about 2 weeks prior to the race on a treadmill. I decided that this was going to be vacation and while I was there I just HAPPEN to be doing a long run that Sunday.

I have never done a Rock-n-Roll series race but if this is what they are all like - it was amazing. From the expo...
to the race it was by far the most well-run races. It was a beautiful day with temperatures in the 50's, it was flat, no wind, sunny, couldn't be more perfect and I was running with my best friends. We didn't start on time since we were (cough, cough) running late as usual....we had to use the port-a-potties which had a 20 min wait so we missed our wave. We weaved in and out of the crowd during the first 6 miles pacing went from 9:10 during the first couple to a pretty stead 9:45. We slowed down a bit during the middle walked some water stations and jogged, and then finished with 10 minute miles during the last few. We finished at 2:11 and the Garmin read about a 9:51 moving pace.

We relaxed with some free beers at the park and then headed back where the other festivities would occur.

The post-race party was BBQ at my little brother's @big_onion and @kerath's home. It was a great time and I was also really excited that I was able to meet a favorite blogger - Heidi Austin - TriAngel. Definitely check out this FAST girl that PR'd during the race with a 1:34!

My brother - the chef - made his own sausage and many other goodies (check out his blog - mronionsneighborhood)...

Nicole got the piece of king cake with the baby...

Christine, John and I drank hot sauce...


Christine cryed...

and...we somehow had bottomless lemoncello...


Needless to say, the trip was fabulous but I was tired and couldn't wait to get home and see Mike and Axl and Ozzy :)

NEXT UP - I found out I am number 65 on the waiting list for Vineman 7o.3!!
This week starts training and nutrition crack down....I am actually really excited for this! Off-season is officially over...

And last but not least...I will be starting my new blog - "MissFancyPant's Closet" - which is NOT a triathlon blog, not that this really is....

Healthy Eating While Training

Many of us don't have time to cook while we have work and training and sometimes nutrition goes to take-out and quick frozen dinners.

Here are some quick healthy meals that are some standby - not to mention making the best of left-overs.

Meal 1 - Mexican Chicken Spaghetti Squash
Obviously, you can make the chicken, like I have done before but to show you how to do the "quick" version, I am using a Rotisserie chicken that I bought on my way home from swimming at the gym (see making the use of time).

1 Rotisserie chicken - (I bought Caribbean lime from Wegmans)
1 medium spaghetti squash
2 plum tomatoes
1 can black beans rinsed (no sodium preferred)
1 jalepeno - depending on how hot take out the seeds and dice it.
1 onion
4 cloves of garlic
chili pepper
sea salt
Chalupo hot sauce (or any hot sauce)
1 avocado
goat cheese

Heat oven to 400 degrees.
First cut the spaghetti squash in half and scoop out the seeds. Then sprinkle with chili pepper and sea salt. Put both halves seasoned side down on a casserole dish. Fill with about 1 inch of water.

Cook for about 30 min to softened.
Chop onions, peppers, garlic and tomatoes.

Heat up a saute pan with olive oil on medium heat. Saute onions, peppers, and garlic till softened. I add some salt.

Add rinsed beans, tomatoes, and chunks of the rotisserie chicken (breast meat - no skin).


Fork the spaghetti squash out and put in saute pan with some of the seasoned water, to add some moisture.

Let simmer for about 5-10 minutes to let all the flavors combine. Serve in a bowl with some hot sauce, 2 slices of avocado and some goat cheese.

This is great for left overs. I had this for 3 more meals.

Meal 2 - Cauliflower Rice - The Cauliflower that Keeps on Giving

The next recipe is cauliflower rice. My nutritionist suggested it instead of all the carb especially for later in the evening. I love it and make it differently each time. Here is my Italian Version of it.

4-5 garlic cloves
1 onion
1 head of cauliflower (I use about 3/4 of it and save the rest for salads)
1 red bell pepper
1 cup of portabello mushrooms already sliced
Olive oil for saute
Salt and Pepper
Balsamic Vinegar

I start out with sauteing olive oil (medium heat)

with onions and garlic, I add in the peppers and mushrooms until softened. I add a little sea salt.
Use a food processor and chop the cauliflower to a "rice" consistency - use the pulse button.
Add the cauliflower to the mix, saute for another 5-10 min or so and add some balsamic vinegar for flavor.
I served it with a sundried tomato crusted tilapia that I baked in the oven.
I then used the left overs for...
...adding in a salad with chicken and a balsamic vinaigrette.

...add to my mother-in-laws vegetable soup with some chicken for some extra veggies and protein.

Post-recovery Drink - Kale Pineapple Protein Smoothie (I got the idea from the smoothie guru herself - Joanna - the most awesome swim coach/nutrition advice)

Blend the following ingredients
1 cup of Kale leaves - no veins just leaves
1/2 cup of pineapple chunks fresh if possible
1/2 cup of greek yogurt (0%)
1 cup mix of water/skim milk
1/2 cup of crushed ice
1 scoop of vanilla protein powder (I use BSN Dessert Whey in Whipped Vanilla)


I also vary the smoothie with blueberries/banana instead of pineapple

Refreshing Watermelon Water

For this recipe it's sooo easy. I used a quart size container of cubed watermelon (you got to love my measuring skills). I added about 1 quart of water and put it all in the food processor - in a sense it is just a 1:1 ratio.
Blend and puree and then use a fine strainer to strain the water.
Add the juice of 2 limes, and a squirt or two of agave and a handful of some mint and you got some (move over Vitamin water) yummy watermelon water.

Germy Oat Bran Blueberry Banana Carrot Muffins
My last recipe of the day...these are a favorite, I actually got the recipe from the back of the Bob's Mill Oat Bran and then improvised with blueberry and wheat germ.

3/4 cup of wheat flour
1/2 cup of oat bran
1/4 cup of wheat germ
1/2 cup of brown sugar
1 tspn baking powder
1 tspn cinnamon
1/2 tspn baking soda
1/2 cup of greek yogurt (Fage 0%)
1 egg or 2 egg whites (I used the whole egg)
2 tpsn cooking oil
1/2 tspn vanilla (I used bourbon vanilla from Trader Joe's - nice flavor)
1 banana
Handful of blueberries
1/2 cup of shredded carrots

Mix dry ingredients in one bowl. Mix wet ingredients in the next. It says fold in carrots, but I just mixed them in. (Excuse the pic, I had all these great shots, but I am at the beach finishing this and don't have my computer...)

Heat oven to 400 degrees. I keep in for 18 min. These freeze well. I also put a little Byrd Mill peanut flour (mix 2 to 1 ratio with water) and is very good. If you are feeling a little crazy throw some Olivio on (that's my favorite margarine).

Buon Appetito!

NJ State Triathlon - Pre-Race Fun

I decided to make this a two part story...the reason being is I had such a great time before the race and finally had the opportunity to watch the race that I usually do - from the sprint perspective. This year CGI NJ State Triathlon was split into 2 days - Sat was the sprint race and Sun was the Olympic. There are about 3,000 people that do this race and it is quite hectic and a long day for those of us that do the Olympic when in the same day. Last year, I don't think my wave started till 9:30 or so and we had to be out of transition by 7am...so that was pretty much long and tiring.

Friday - Package Pick-up, Pre-Race Dinner #1 and Sleepover....
Nicole offered her home to Christine on Wed when we went swimming (see last post) and running, so of course, I get jealous (I mean what about me, I'm still coming to watch and part of the group!!). So we were going to sleep over Nicole's then get up for the race. I should note the temperature at this point - it is going to be 110 degrees on Sat with humidity...

I have hydrated all week with electrolyte drinks and water - I feel like I am going to grow a hump (you know a camel???) - Anyway, I have been still nursing the calf cramp from last Sunday's 9 mile run, it won't go away, trigger point foam roller, stretching, nothing. So I decide to take Fri and Sat off, it can't hurt and maybe it will go away...maybe...

3:30pm I am packing up work, can't deal, and meet Nicole at Mercer County Park to pick up mine and Christine's packet and then back home to make the most awesome salad....

Blueberry, Apricot, Gorgonzola, Asparagus Salad with Balsamic Vinaigrette

Sliced Apricots
Blueberries (1/2 container)
1 bunch of asparagus, rinsed
Olive Oil
Sea Salt
Springmix
Cherry Tomatoes
1/2 Vidalia Onion

Toss asparagus with olive oil and sea salt - grill on medium meat for about 15 min - turning consistently. When cool chop up in smaller bite-able pieces.
Axl got some asparagus too...
Chop apricots (I left the skins on)
Chop onions
Toss together with blueberries and spring mix

Vinaigrette
Dijon mustard
Balsamic Vinegar
Olive Oil
5-6 blueberries
Agave Syrup

Add 1:1 ratio of Olive oil to balsamic, mix in a few squirts of dijon mustard, a couple drops of agave and mash some blueberries. Whisk or use a salad dressing spin thing...
I add the gorgonzola separate.
...and then as I was saying about me hydrating - I also had this craving for a "New Dew" that I had at True Foods in Phoenix last week...
here is a picture of it at the restaurant with a tuna edamame salad
So here is what I did to re-create. I bought a container (1/2 honeydew) already chopped...
I blended 3 cups of water in my food processor. Strained the mix, added some agave, 2 juiced limes and some mint...
OMG - so friekin good....but it only made two cups so I didn't share :)
Then I left for Nicole's with some movies, my spectator outfit (a new Lululemon top...) and PJs, an air mattress and my salad.

Nicole made a nice spread. We had some grilled chicken with a spicy marinade from the Islands...
and then some lemon parsely pasta (see prior pre-race posts for recipe) and an awesome fruit salad.
Oh yeah, and I had a beer - cause I wasn't racing ...and I knew that would happen tomorrow after the race...lol

We didn't get to bed till late, since we were busy talking about tomorrow and the race.

5:30am Wake up!!

I left them to go to the park while I went to Starbucks and got my camera ready, I would be their paparazzi as you will see below!!LOL

So I met up with them as they were getting the numbers on...


Found Bill and went to the starting line to watch...(BTW - Bill is doing the Olympic with me, so we were there for heckling purposes...), I was getting nervous for them. Now I know how my mom and dad and Mike feel everyime they see me get in that water.

The girls were off...
me being the paparazzi - I got shots everywhere...
coming off the swim....



getting on the bike
I was a crazy person, I would update twitter and facebook so our friends could track them...I would take a pic on the iPhone to upload and then the next on my camera...I am still laughing, I think I was overwhelmed with emotion...
while waiting at the last 400 m to the finish watching people pass, I started being "that spectator" you know the one that yells at everyone with the quotes "you got it!", "nice job, looking good, almost done, just around that corner", "give it all you got", "sprint it out, the finish is right around the corner." I couldn't believe this was coming out of my mouth. I didn't get any "F - U" but I think most were happy, I could see it in their eyes, I got alot of "thanks" from the 60 and above crowd, a couple smiles from the ladies. This was my part of the race that I really needed that last piece of positive enforcement...I felt all good, I saw Christine and ran across to catch her at the finish. I was crazy excited!! They both finished a great race.




These two are rockstars and did great despite the ridiculous heat...


Back to my house for pool, bubba burgers (low fat), fruit, and a pasta salad....