Carrot Ginger-Turmeric Smoothie for lunch. It turned out DELICIOUS! Loading up on natural anti-inflammatories before the race.
1/2 cup Homemade Carrot Juice- Juicing breaks the cell walls of fruit and vegetables, making the nutrients more accessible and allowing the body to quickly absorb the vitamins, minerals, and antioxidants, all of which can help reduce inflammation.
1 Tbsp Ginger (I like things really gingery so use 1/2 Tbsp if you like it more subtle) - Anti-inflammatory, improves circulation and blood flow, may prevent motion sickness/cramping.
Tiny piece Turmeric- Strong anti-inflammatory, as effective as some anti-inflammatory drugs, increases antioxidant capacity of the body, linked to improved brain function, and a ton of additional benefits (google it)
1 Cup Pineapple – Contains bromelain which helps to break down proteins, aids in digestion, reduces swelling, and can improve blood circulation. Antioxidant packed with Vitamin C.
1 Frozen Ripe Banana- High source of potassium and well…it’s a fruit… the list goes on.
Almond Milk- Unsweetened Vanilla- Vegan/ low cal.
I make the carrot juice using a high power blender, adding 1 cup of water. Once blended smooth and use a cheese cloth to remove the pulp. You MUST remove the pulp for this smoothie. You could use store bought carrot juice but in my opinion it’s not the same.
Rinse out the blender to remove any pulp. Add all ingredients including the carrot juice to the blender and blend until smooth and creamy.
As the leaves begin to change colors, the days become shorter and air becomes cool and crisp it is a reminder that we are transitioning from one season to the next. Today marks the first day of autumn, a season which represents transition. Transition (noun): The process or a period of changing from one state or condition to another.
Whether it’s a seasonal transition, transition in location, relationships, work or even transitions in our asana practice, transition is sometimes coupled with feelings of fear and uncertainty but it can also feel good and trigger energy, optimism, focus and motivation. The practice of staying present and not getting lost in the past or too stressed about the future is a practice of patience, dedication, and trusting yourself. I am still working on it almost every day as it is a regular practice for most of us. As the fall season begins it reminds me how important it is to find myself on my yoga mat each week. Yoga teaches us tools to move through transitions and is both a physical practice and internal practice. After I taught yoga at sunset this evening in Washington Square I looked down at the crispy leaves on my way home and thought about the way the transition into fall resembles our own experiences of transition in life. When I reached home I reflected on some recent events and set some intentions for the future. There is something special about this season to me. What are you looking forward to most this fall? As we watch leaves change colors and fall to the ground, allow yourself to remain open and embrace all of the good that comes along with times of transition. Opportunities for good change are around us right now. Wishing you all a happy and healthy fall season. Keli
Seriously, what?? Another week has flown by already? That’s a good thing because that tells me I’m still loving my training. I think one reason each week seems to fly by is because this time I’m taking things day by day. I never look to far out this time around, focus on being present and keep showing up day by day. Showing up consistently makes showing up the next day that much easier. What difference does it make on a Monday to think about what training will be like on Friday though? Sometimes I wonder if triathletes psych themselves up more than they need to getting too excited or anxious too far ahead. This applies to race day too. It’s normal and healthy to be excited, don’t get me wrong. I tend to be a person who gets excited easily by things I enjoy. I am just saying that breaking things down and not getting too far ahead of ourselves can pay off in the long run. I strongly believe in the power of visualization and do visualize parts of the race while training, although for the most part I don’t sit here thinking about Kona when I’m not training. I’m having a hard time even imagining stepping foot on that airplane in nine days…I even had to google that just now. Nine days, whoa. One day at a time.
Last week was a peak training week and my training plan arrived with a short note from the boss (as always) which included “The idea of the run on Sunday is to push you beyond comfort. It is to get you comfortable with the uncomfortable, a mantra that you may want to remember on your journey in Kona!” Well said, boss. I like the way you speak my language and it happens to be one of my favorite mantras I shared last year in the second to last bit ofthis article.Volume and hours trained last week were high, most days were intense, but believe it or not it didn’t seem all the hard or “uncomfortable” and I’m pretty sure I know why. It challenged me, yes…but it wasn’t all that hard. Since I knew this was my final big week of training I told myself at the beginning of the week that it can’t possibly be so uncomfortable. Discomfort usually begins in our mind and sometimes we make things hard before we even begin. How can it be that hard when I knew that this was my last week of pushing my limits? Just knowing that we’d be dialing things back a bit soon leading into taper was enough to make my mind realize how much I have completed in this short timeframe and how I am almost there. Keeping things in perspective and choosing to focus on one day at a time was enough to make that final peak week completely do-able and it went so fast!
Monday’s ride was super fun and so inspiring to finally ride with Derek aka Recycled Man.Derek and I had agreed to ride together at least once before Kona. He reached out Monday just before lunchtime and less than an hour later we headed out for a 2.75 hour ride. Wednesday’s swim rocked and focused on practicing sighting. Although most of my days last week were a blast Thursday’s long run challenged my mind. It takes a lot to upset me and let’s just say I went out for my run feeling angry and frustrated. My chest felt like it might explode, my breathing wasn’t as steady, and my mindset did not feel as strong. At mile three I text a friend and by mile five the reply and support received turned me around and made me smile. If you happen to be reading this… thank you… you made my entire day more than you know and pushed me through something that mattered a lot to me. There are lessons in the challenging days and I always ask myself what I can gain from these days. This run wasn’t my fastest but reminded me that what we focus our attention on is a choice. I can choose to focus on what upset me or choose to move forward and focus on things that make me happy. I am not telling you it’s always easy but it is a choice. There was no way I was going to allow something outside my control to affect completing this run. It was too important to me. I must focus on one thing while I am training…which is my training. Friday’s long (holy moly long) swim felt awesome and I’ve been loving the water and way I feel getting out of the pool. Saturday’s century ride was of course a long day. The second half went faster than the first half which doesn’t surprise me. Once I hit mile 25 I realized I had already completed 1/4 of the ride and that’s when I felt I really settled in. I tend to break down long rides and make them a numbers game. I do it in most races too. Once I hit mile 50 I can choose to tell myself I still have 50% left to go or that I’ve already completed 50% of the task. I focused on the second thought. I’m not going to lie though…it occurred to me at one point around mile 75 that I wasn’t sure I’d be getting this century ride in if it weren’t for my coach. I mean… I felt more than capable physically but I wondered if I would really be doing this ride if it weren’t for the plan. I will ALWAYS complete every task he asks me to so long as my body is capable (week 5/ day 6…my only workout I have missed by choice so far) so I had to complete those 100 miles. There’s no way I’m coming in early from training to report “Boss, I called it quits early today.” Nope. Never. And boy did I feel awesome once I finished the 100 miles. So how about Sunday’s run? “The idea of the run on Sunday is to push you beyond comfort. It is to get you comfortable with the uncomfortable, a mantra that you may want to remember on your journey in Kona!” It wasn’t so uncomfortable after all! My body was totally up it. This was the final workout of the week so I decided it’s impossible for it to be uncomfortable because it was the last bit before completing my final peak week. And that’s exciting! Somehow I even managed to make it to yoga four days last week too. All-in-all last week rocked.
Sunday night I woke up every few hours finding myself in yoga poses again, quads completely on fire. Since I couldn’t sleep I made myself go to sunrise yoga on Monday and it feel so gooooooooood. The rest of this week my body feels amazing head to toe. Ironman training tears me apart sometimes, physically and mentally, and it also put me back together. I feel like I’ve grown just a little over these past seven weeks and that excites me. The more you show up, the more you believe in yourself. I keep showing up for myself these past weeks and last week I pushed myself to my limit. There is something about Ironman that does my mind and body right. Having this chance to train and race is rewarding. You show up on a rainy morning, a hot afternoon, or whatever conditions you are given and stay committed no matter what. You push yourself to the limits to see how far you can go and what you are truly capable of. I have been striving to train like I have never before, focusing on a plan day by day, pushing my body to the limits in pursuit of this incredible experience I hope to have racing Kona in just a few weeks. I can honestly say that I am pretty sure I feel better training now than I ever have before. The workouts have been intense, effective, teaching me a lot, and so much fun. Sunday I dropped my bike off to ship it to Kona and things are starting to ease back this week. I am close to taper time.
The athletes I will race with in Kona are amazing inspirations. They inspire me for many reasons, but it all stems from them showing up and believing in themselves. One day at a time. I need stay to remain focused. I need to continue showing up and I need to believe. Whatever it is you are doing, keep showing up and continue to believe in yourself.
My sixth week of training for the Ironman World Championship, already? I’m getting used to the fact that I am almost always close to a week behind on blogging. Last week’s training was awesome and brought up three important things for me. You probably want here about my actual physical training but instead this week I’ll share some other important parts of training.
1) Overcoming adversity
I arrived the pool last Wednesday to find it was closed. A simple reminder about overcoming adversity.So was the following day (a bike day) when the rainstorms never ended. It was a reminder of the importance of overcoming roadblocks while training and on race day. You’ll usually find a roadblock or two somewhere along the course of 140.6 miles but there’s almost always a way around them. I found myself cycling indoors for the first time in months which turned out to be a good thing. I was so incredibly bored but I realized it challenged my mind to be okay with “what is.” Cycling indoors was out of my control, like many things in a race, and I knew that in a matter of hours I would push through it. By the end of the workout I realized I actually enjoyed parts of it.
The highlight of week 6 was traveling to DC to race Nation’s Triathlon. Race report to follow later this week. It fell on the two year anniversary of my first triathlon which was also Nation’s Triathlon. Both times I raced the Olympic although the first time I stuffed my $250 craigslist bike that I purchased 9 days prior in the back seat of my car, didn’t tell any friends and drove up alone. I did not have a single triathlon friend at the time. This time I had an awesome visit and stayed with my Ironman Lake Placid friend Stephanie. This week was a reminder of the people I have met on my journey through triathlon. All of us share something in common which is our passion for triathlon. Every triathlete has a different story- how they got into it, their motivation, the challenges they have had to overcome to get there, what drives them, and the experiences that have shaped who they are. I feel such gratitude for many of the people I have met, continue to meet, and the new friends I have made along the way training and racing. I am especially grateful for those I have met through the Ironman community, as there is something unique about this part of the community that continues play a meaningful roll in my life. And my final reminder that came up during week 6 is that no matter how big or how small, keep dreaming. Just after finishing the Nation’s Triathlon on Sunday I vividly flashed back to how I felt the first time I crossed that finish line. So much has changed in just two years. I never would have guessed two years ago that I’d be Kona bound in 15 day. (Gasp…I just googled days until departure and can’t believe I leave in 15 days.) Sometimes things may seem so out of reach we don’t even take the steps to begin. But the truth? Sometimes they are closer than we think, maybe sometimes they actually just around the corner. Whatever it is you’re aiming towards, dream big and always keep dreaming.
I just looked and see my clock says it’s about lunchtime. That can only mean one thing since I didn’t train this morning…another workout is looming. At the moment I am sitting here blogging and I’m probably a little too comfortable. But in a matter of minutes I will have to get up and push myself through a two hour run. And I look forward to it.
If you don’t care to read about gross things then you might want to move on. If you’re reading this during your lunch break you also might want to move on. If you’re a runner, triathlete, or think this is interesting then read on. I’m supposed to blog week 6 of Kona World Championship training and my Nation’s Triathlon race report but this seems like a quicker topic to blog today.
A few weeks ago I had a little trouble with my second to last toe on my right foot. I thought it was going to be my first toenail to fall off but phew, it was saved. But then yesterday it happened. I lost my second toenail on my right foot. You know, the one next to my big toe. It was never black before it fell off like people say they are. It had been hanging there completely detached from the nail bed, like a lose tooth ready for the tooth fairy. Please tell me this is as big of a deal as losing your first tooth and please tell me there’s something like the tooth fairy out there. You know…like a Toenail Fairy? Am I going to get some kind of prize or cash like I did when I was a kid losing my teeth or do I just earn some lame “badge of honor” for losing the first toenail? I can’t believe it’s taken three Ironman to lose my first toe nail. Why is this just happening now and does this finally make me an official runner? Melissa and Kristen both tell me it does. Fortunately for you I only sent those two ladies the before and after photo. All you can see is the tiny before thumbnail…no pun intended. Anyways, losing a toenail is mostly funny to me although pretty ugly for a girl. I’ve got 9 pink polished toes and one toe completely naked. Maybe I’ll just polish right over and hope it blends in…
Swimming, cycling, running and rigorous training regimes in order to prepare for the Ironman World Championship. Of course there are the occasional roadblocks too. Imagine showing up to the swimming pool full of energy and excited to get in your longest swim yet…to find the pool is closed. Bummer. That’s what happened yesterday. For a split second I actually thought I was off the hook from training although that only lasted a few seconds before I acknowledged to myself that there was other options. You can’t solve every problem but you can usually manage them. Yesterday marked exactly 30 days to the Ironman World Championship so there was no way I was about to start making excuses now. Quick google search and I ended up driving almost an hour to swim 4400 meters or 2.73 miles. Btw, coach…why on earth am I swimming 2.73 miles when Ironman is 2.4 miles?! I can guess this is to make race day feel shorter and prepare me to exit the water feeling fresh and full of energy. Okay, okay… it makes complete sense and I like it. Believe it or not this swim was pretty easy and definitely left me full of energy for seven hours. I was happy with yesterday’s outcome, minus accidentally walking into the men’s locker room after my swim. Yep, although I caught myself quickly when some dude whistled at me from the pool area. I received awesome feedback after completion of this swim that I really appreciate too. “Way to overcome adversity. Be proud for acknowledging the challenge of the pool being closed and finding a solution on the fly. Believe it or not but it is the ability to adapt that will be a HUGE help on race day, with changing weather, terrain, and fatigue levels. Good job!” I will remember this. I’ve got my swim down and feel confident in the water, my run is getting more and more consistent and that leaves the bike which challenges me the most. And today happens to be a bike day…
It’s been pouring outside since this morning. Full-on heavy thunderstorm. I could train in the rain for practice but it’s not worth it this close to race day. Rain is not a reason to stop myself or make excuses though. Since I can’t change the conditions I’ll have to find a way to overcome the roadblock just like yesterday. Ironman is about many things, including pushing through difficult circumstances, getting through obstacles, overcoming adversity like my coach says above, and ultimately reaching new outcomes and experiences. Maybe you wonder why I’m not on my trainer, but I actually do not own a trainer. There’s a reason for this but that’s a topic for another blog. I’m sitting here at my favorite cafe right now eating soup, working, blogging, and staring out the window coated with raindrops. After lunch I’ll search RPM classes and cycling studios. Looks like I’ll need to do two classes back to back this evening. It’s not the same and I’m cool with that. Who knows what will happen by doing something different once in awhile.
We train our bodies so hard for Ironman but one of the most important things is to train the mind. There is an obsession with triathletes logging data, tracking how far and fast they’ve gotten, and while all of it is important isn’t training the brain as important as training the body? Overcoming adversity has more to do with the mind than the body. It is the obstacles and discomfort that shows up which gives us the opportunity to realize that a strong mind is perhaps the most powerful tool of all. Although this week my training “issues” are tiny, I am pretty certain that it’s the mind that has carried me through some of my bigger challenges in the past leading me to some of the greatest outcomes. It’s been a constant practice though, just like training and yoga, and i have a ways to go. Your mind is trainable to overcome adversity and that to me is essential to Ironman. Train your mind to embrace challenges and it will ultimately lead you to overcome adversity.
Yes, YOU reading this. You’re beautiful and you have every reason to live. There is a reason you are here. There are so many things to be enjoyed in this thing called life. Today is World Suicide Prevention Day and I think it’s important to talk about to raise awareness about something people may not talk about too much. I have a personal connection to this cause with someone who matters to me and have experienced loss due to suicide. I am sure some of you have too.
If you know someone who seems like they might be struggling, it’s so simple to reach out, talk to them, or just be there. But sometimes we don’t see it. And they don’t ask for anything. And then it’s too late. Have compassion for all people and treat people with kindness. We never really know what anyone is going through. Everyone goes through a battle at some point in life and you may know nothing about it. Compassion and empathy can go a long way and you never know what difference you might make. If you know someone close to you thinks about suicide, please direct them to crisis lines like the National Suicide Prevention Hotline (1-800-273-8255) and encourage them to seek help. Be someone they can reach out to without judgement. Tell the important people in your life just how important they are. Don’t assume that they know. Because there is a good chance some don’t know.
Just remember that life, although challenging at times, is very beautiful. You matter. You were given this life to live it.
Two whole weeks have gone by without writing my training blogs. The longer I wait, the harder it becomes, and the more frustrating it is to get started. Sort of like my Ironman Lake Placid Race Report which I have yet to begin. Week 3 I wrote this yet somehow I didn’t keep up with writing. ”No matter what happens it’s important that I blog consistently every week until Kona. On the topic of staying motivated, blogging helps to measure my progress which also provides motivation. Have you heard some people say to never look back at the past and to always move forward? For most things I agree, but when it comes to measuring our progress on things that are important to us sometimes taking a look back is necessary and productive. If it weren’t for tracking my own progress through my blog I don’t think I would realize how far I’ve come.” At least I am able to look back at training reports that I send my coach. Two weeks is just too much to blog plus I feel like today’s post is going to be sloppy. Here’s the quick version of both weeks then need to be back to work.
Week 4rocked and was probably one of the most intense weeks I’ve ever trained. I loved the challenges and how almost every day left me with several hours of happy energy, although exhausted by early evening. Even one of my swims challenged me and those days usually fly by no problem. I even ate a snack mid-swim for the first time ever. I was constantly hungry that day. Saturday’s (almost) five hour hilly ride challenged and annoyed me (some conversations on the ride) and yet I still had lots of fun with friends. I know that my 2:15 run in the beginning of the week and 2:30 run at the end of the week most likely would not have been as successful without the support of my coach. I was stung by a bee half way through Sunday’s run but told myself to keep pushing through because if this happened at Kona I would have to keep going. Learn from this experience and never carry a half packet of open Gu in your tri top. The bees will get you. I also made sure to hit my yoga mat three times that week. Ahhhh, yoga…. How do triathletes train without it? Oh, and naps. I started taking naps that week. Two wonderful naps. All-in-all I think week 4 was the most challenging week physically and yet I think I enjoyed this week the most.
Week 5… the ultimate battle is with yourself. This was a recovery week, my lighter week, and intended to be a fun week. It was absolutely the most difficult week, although I still looked forward to each day and tried my best to push through. I struggled most days and I remember how much just a 90 minute ride challenged me. I started to realize how maybe everything was catching up to me and how I never really had a recovery from IMLP I woke up exhausted almost every day and as the week progressed it was hard to function at certain points. I looked forward to more of these throughout the week and got in two days of yoga too. Thursday and Friday I barely slept, waking up every hour or so incredibly uncomfortable (uncomfortable does not mean pain), and finding myself in these yoga poses. Child’s pose, frog poseHalf Bow, Supta Baddha Konasana and one leg out at 90 degrees. I remember feeling super tired in the past while training for other Ironman races, but I’ve never experienced the sensations in my legs that I did at the end of this week. I even woke up a little fearful on Saturday morning, knowing that I had NOTHING left in my legs…and felt like maybe my mind was on empty too. I made the decision to skip my first day of scheduled training and it was a hard decision for me. I actually wanted to ride but my body told me I needed to take this entire day off. I felt disappointed in myself, guilty, let my coach know what my body was feeling, and was thrilled to receive an encouraging email agreeing with my decision along with some other great things. Turns out I really needed that day off both physically and mentally, and looking back I am really glad I had that day off from training. Sometimes the ultimate battle is with yourself. It was just one day and not worth questioning. Setbacks are temporary. Use them to break you or make you. Sunday I felt better than ever and I’m full of energy ever since. Phew, I glad to be back and feeling great.
Now 31 days away from my fourth Ironman…the World Championship. I have no idea how it will go. Why does any of this really matter? On one hand, everything about Kona matters to me. On the other hand, so long as I give my training all that I have (and then some), racing Kona is going to be a celebration. No matter what happens out there, I just have to accept and be proud of how far I’ve come and let all of the other variables go. I always want to reach my goals and do my best to exceed them when possible. Now that I have the support of a coach I want to make sure to do my best to meet his goals for me as well. I know he works hard to put together my training plans week by week and it’s clear that he writes them specific to me. It’s been an awesome experience and I know I feel calmer, more confident, and wouldn’t be getting through as effectively without my coach. I really want to give this my all and have the best possible experience. The closer we get to the race, the more mental it becomes. Mindset is key and there are so many important reminders over the final month to Kona. It’s another reason why spending a few days a week on my yoga mat is essential at this point. In addition to all of the physical benefits it helps focus and strengthen the mind. I can’t believe it’s next month already. Part of life to me is about exploring limits and using your potential to reach a reach incredible outcomes. Ironman helps me explore how far I can go. It helps me grow, keeps me focused, healthy, and it’s so much fun along the way. It’s a daily reminder of the choices I have and opens my mind and body up to embracing new challenges. So yeah….week 4 was awesome, week 5 not so much and yet I wouldn’t change any of it. It’s all part of the experience. Keli
Naps. I have finally mastered the discipline of napping. Twenty minute naps…two hour naps…lately I just can’t seem to get enough of these delightful naps. They’ve become an essential part of my Ironman training plan. Six naps total in two weeks. Now that’s a record. Back to work…
Aloha, this week I started getting excited and then THIS arrived in my inbox yesterday. I completed registration this morning and the screen read in capital letters “CONGRATULATIONS, KELI. YOU ARE REGISTERED TO PARTICIPATE IN THE 2015 IRONMAN WORLD CHAMPIONSHIP!” So I guess this is real now.
I can’t believe how fast week 3 of training went. If it keeps going this quick 47 days to race day will be here very soon. It feels like I just summarized week 2 yesterday. Week 3 rocked just as much as week 2. I’ve loved every day of training so far and I keep looking forward to each day ahead. My week 3 training plan which said “picking it up a bit” on it certainly was true. I enjoyed the challenge. I know I’m training harder and more effective now that I have a coach and plan. I am starting to visualize my new goals every day. I learn a valuable lesson through each Ironman I race and I always set new goals with each one…and I don’t necessarily mean the time that I’ll cross the finish. I set lots of personal goals through my training and race day. If I don’t have new goals, what do I work towards? Wouldn’t I just sort of just check out of whatever it is I’m doing? Thomas Carlyle said “A man without a goal is like a ship without a rudder” and it’s true. I am motivated by challenges that sometimes may seem slightly out of reach. Racing the Kona World Championship wasn’t even in the realm of possible outcomes two years ago when I started this sport, and it certainly wasn’t in the list of possibilities when I raced my first “one-and-done” Ironman. It didn’t even really become a possibility until three months ago in late May. Thank you to everyone who helped make this possible and for your support to the Multiple Myeloma Research Foundation. If you’d still like to make a donationyou can. I’m giving away one free 2015 Ironman or Ironman 70.3 race entryof your choice for donations made through September 5.
Monday’s 4300 meter swim was long, challenging but FUN! Possibly my longest swim ever. I felt full of energy the rest of the day. Saturday’s 55 mile ride (and short run) was the farthest I’ve ridden since Ironman Lake Placid which took place one month ago this weekend. The bike is definitely my biggest challenge. The highlight of this week was of course yesterday. Sunday I was scheduled for a long run but instead had the chance to race North East Triathlon with my friend Jim who raced his first triathlon since his transplant in 2013. This was an awesome day and one of my favorite days of the summer. I appreciate my coach shifting my training plans in order for me to race North East tri. I’m still working on my bedtimes, aiming to be sleep no later than 11:30pm. Last week going to bed wasn’t consistent being anywhere from 7:45pm to 1:30am.
Somehow it’s almost 10:00pm so I better wrap this up. Bed tonight should be right now. I hope to start my 2 hour and 15 minute run early. Hopefully I won’t keep waking up at 3:00am hungry. Almost every night last week and I ended up eating Greek yogurt and juice in the middle of the night. I think we’ve figured out how to overcome that for this week. Training is a blast so far and overall I am happy with where I am. No matter what happens it’s important that I blog consistently every week until Kona. On the topic of staying motivated, blogging helps to measure my progress which also provides motivation. Have you heard some people say to never look back at the past and to always move forward? For most things I agree, but when it comes to measuring our progress on things that are important to us sometimes taking a look back is necessary and productive. If it weren’t for tracking my own progress through my blog I don’t think I would realize how far I’ve come. Thank you again to everyone who helped me reach my goal with the MMRF and who helped make the Ironman World Championship possible. 47 days…