Kona or Bust – Week 15 – Weekend FOOD Prep!

Kona or Bust – Week 15 – Weekend FOOD Prep!

Last week I wrote about TIME and EFFORT. Time and effort put into training. Time and effort put into figuring IT all out. Time and effort put into the people closest to me. So of course I’ll follow up last week’s blog with FOOD!

Allow me to explain the progression because sometimes my brain doesn’t always work in the most logical of ways. :)

Time is tight for everyone. I am no exception. Since I started this quest of finishing my first ironman the amount of time I have to do the everyday, simple, mundane things, like grocery shopping and cooking, gets harder to find. This weekend I finally found the time to get to the grocery store. However, since I’ve started working with a Health Coach my eating habits have changed. I need to be far more aware and selective of what I buy and how I put it all together. So a trip to the grocery store isn’t as simple as it once was.

Again, you’re wondering what the hell I’m talking about and why I’m bothering with being so picky with my food.

Ready for it? Here it is. Food is my fuel. Food is going to help me get from one workout to the next and through some of the longest and arduous training weeks I’ll endure. Simply put, I need to be selective. I also owe it to my Health Coach to make sure I follow through with her suggestions. She puts in the time and effort, so should I! 

Shopping list & Recipes

This past Saturday afternoon prior to heading up to Trader Joe’s (which has become one of my new favorite stores) and Whole Foods (already at the top of my favorite stores list) I found a few recipes for the week, created a list, and set off to zip through the isles. Usually I’d grab whatever looked yummy but now I’m looking for and picking up items that are organic, non-GMO, cage free, etc etc… You are what eat so make sure it’s as “clean” as possible. At least that’s what my Health Coach says.

Shopping is exhausting. Putting everything away is even more exhausting. Then there is the pile of dishes in the sink I always mean to do. The actual cooking had to be pushed to Sunday when the sink was empty and ready for more dirty dishes and I had some motivation.

I spent most of Sunday prepping and making food for the week. Yes, the ENTIRE week, because who has time to make dinner? For those of you that have talked with me about my diet (not to be confused with dieting) I’ve altered what I eat and when. My creations on the day stayed within some crazy food combination rules that my Health Coach has me working around.

Why? There’s too much to get into right now. Just know I try really hard not to combine complex carbohydrates with proteins. Fruits are eaten alone. And always make sure I get in a healthy fat with each meal like avocados, nuts, olives. Trust me there’s more and I’ll write about it soon.

Sunday’s To-Do List

The finished product!

Grill Marinated Chicken – 2 split breasts, 4 drumsticks - done

Grill & Stuff Peppers with Brown Jasmine Rice and White Bean Puree - done

Wheatberry Mediterranean Salad - done

Veggie Stir Fry – veggies prepped and stored for quick use – done

Overnight Oats - done

Beet Hummus – NOT done…who forgets to buy lemons when they’re on your list!?

Carrot Coconut Pancakes – Ran out of time. Probably for the best the fridge is full. On next weekend’s to-do list.

Dinner!

The fridge is stocked and waiting for the week ahead. I now have food that I can grab and go. You’ll have to trust me that everything tastes great and will get me from one workout to the next.

If you’re interested in the recipes or more information as to why and how I’m eating feel free to ask!

What are the take away messages from this week’s blog?

• Time – use it when you have it.
• Effort – that all depends on you now doesn’t it!
• You are what you eat.
• You’re body is a machine; fuel it correctly.
• Plan ahead and spent a day (or weekend in my case) preparing for the next 5 days. It makes life that much easier.

SK

Recovery

As you know, the coaches here at CPC consider most of you athletes and train you as such. You're not doing 6-minute Abs, Buns of Steel, or whatever other garbage is out there. You have a periodized program, catered to your limits/potential, and actually are encouraged to fail. The point of this? 

How many of you recover efficiently enough to benefit as much as you should and avoid injury? The frequency and structured intensity that some of you are exercising at is damn near the same as professional athletes. So why the hell do you think it's ok to come in 15 minutes early and sit there talking? Or leave without PROPERLY cooling down? It'll catch up to you; trust me. 

So next time you think it's ok to skip the rolling, say the Trigger Point rollers are "too much", or roll around on the black rollers for thirty seconds; ask me or any other coaches how we feel when we "don't have time" for proper recovery (especially me). Think about it - workouts are 60 minutes of hell and you cool down for 3? 20:1? Ask Geoff to make your next bootcamp a 20:1 work to rest and see how you feel. 

- CW 

Kona or Bust – Week 16 Time - Ain't Nobody got time for that!

Kona or Bust – Week 16

Time – Ain't Nobody got time for that!

Over the last week I was asked on several different occasions how I do I find the time to get in all of my training. There is no simple answer. I am consumed by the concept of time. Time in the truest sense of the word; weeks, days, hours, minutes, seconds.

I’m constantly fretting over how much time I will have to…

·      Get in whatever workout(s) planned for the day
·      Walk the dog
·      Go grocery shopping, prep food, cook food
·      Plan food for the next day then pack said food
·      Do laundry, fold, then put it away (the later usually doesn’t happen)
·      Clean dishes, vacuum, general house chores (which I HATE!)
·      Plan and prep for clients or class
·      Train clients or teach class
·      Spend time with friends, family…have a life
·      SLEEP!

And, if it wasn’t bad enough that I’ve stressed about how to manage my training days and weeks I’m obsessed with the data that I produce within each workout. For example if I have a track workout that is to last 1:15, I know I will be working within a heart rate range of 75%-84% of my max. How long do I have to keep it there? How far do I have to run for each set? How much recovery time do I have and can I take more? How many total miles will I finish with? What will my average pace be? Lot’s of questions that all spin around time and effort.

Time is a priceless commodity. I can never seem to find enough time to fit EVERYTHING in, but I always try. A few years ago I was sitting in an ACSM conference half listening to what was being said until the presenter repeated a quote referencing Time. I forget the entirety of the quote but the jist of it is this…

Time and Effort are the Cost. People are cheap.

As hard as it is to find the time to squeeze everything in I never try to be “cheap”. Training for Kona or for any other event of my choosing requires a dedicated amount of time and effort. To do well, or to just finish, the cost is time and effort. The same can be said for life, relationships, careers, and living a health lifestyle. I know there will be times I will fall short but not because I was cheap. So, when I’m asked how do I make it all work the answer is Time and Effort.

For those of you that have asked how I make it work, and for those that are simply curious what a training week looks like for me I have laid it all out for you. This past week, training week 17, volume (time) and intensity, ramped up significantly. I put in about 17hrs of training. In the grand scheme of training for an Ironman I still have a ways to go and putting in multiple weeks in secession with volume equally as high if not higher. How I’ll mange I have no idea. Many others far busier than me have trained for an Ironman so it isn’t impossible.

TIME MANAGEMENT is critical.

-SK

Training Week 17	Planned Workouts	Actual Workouts
Monday	Swim :45, Bike :50	Swim :38, Rip & Roll 1:00
Tuesday	Bike 1:40, Run :55	Run 1:15, Bike 1:24
Wednesday	Swim :45, Bike 1:20	Run :54, Swim :56
Thursday	Swim 1:00, Run 1:15	Bike 2:03, Swim :40
Friday	OFF	OFF!
Saturday	Bike 3:25, Run :50	Run 2:00, Bike 1:46
Sunday	Run 2:00,Bike 1:15	Bike 3:25, Run :51
Total Time	Swim (3) 2:30 Bike (5) 8:30 Run (4) 5:00 Total: 16:00	Swim (3) 2:14 Bike (4) 8:38 Run (4) 5:00 Cross Train (1) 1:00 Total: 16:52

Stop with the buck and give a f*ck.

"Will you donate to ______?"

We are constantly inundated with this all the time. We are all asked by people to contribute to a cause and make a difference. Whether it's for research or a sponsorship, a contribution to a program or saving an animal. Honestly, it's always something. Always... Something. It's ok to admit it - you get tired of being asked as much as I do, I'm just not afraid to say "no".

Personally, I like to give back. A lot. The last blog post I wrote about comparisons and being a better ME. We compare ourselves to others and rather than being inspired we get competitive and jealous. As you're looking to your right thinking all of those things you may convent there is someone on your left saying the same things about you. Wishing they had what YOU have. There is always someone slower, less financially stable, bigger, less intelligent, in need of mentorship, something! You want to feel better about yourself THEN HELP OTHERS!

Why does charitable giving always have to be monetary? People will call and ask us for our money, to buy cookies, shit they even ask us for our blood but never our time. OUR TIME is what is most needed. Human contact and hands on interaction. So where is the disconnect? Do you need to be asked? Well here you go... "Will you help ________ by giving us 2 hours of your time?" Insert whatever might be important to YOU. Trust me, they will take the help. Call the school. Ask them if they need help tutoring for after school programs? Does the art program need help with organizing supplies? Does the food bank need someone to help make or ladle soup this week? You know what - you don't even need an organization. You can grab a plastic bag, stop on the side of the road and pick up trash for 30 minutes. Boom - you gave back!

People choose not to give for a variety of different reasons and that's totally ok! There is no way that we could all support all the causes we our asked to support. We'd all be broke, financially. So what is your motivation for supporting or not supporting? Is it because you're fearful that if you don't give someone is going to assume you're not as well off as you would like them to think? Is it because you just simply don't support the cause or organization? I'll be the first to say there are certain organizations I will not donate too because once their financial records were scrutinized it is mere pennies to the dollar that actually make it to the actual cause and I won't support a corrupt system. So yes. I say "no" quite often. I have chosen the organizations I will support and hold them dear.

I chose to share a variety of these organizations with all of you once a year during the "CPC season of giving". I am so happy with the success of the program and the impact it has made on the community, I'm proud of that. But where I gain the most join is all the things I do that never make it to social media. All the extras that are just mine to experience. It's moments like this that keep us connected, keep us grounded and keep us thankful.

So I ask you this. If you want to make an impact... If you truly want an experience to make a difference for something it can't be monetary! Stop throwing money at the problem and throw yourself, ALL IN! Just give a fuck!

~Sully

Kona or Bust Week 17: Happy Father's Day

Kona or Bust - Week 17

Happy Father's Day

I find it fitting that I’m writing my latest blog entry in my childhood bedroom like I did so many years ago pumping out homework the night before it was due. The cool thing about this assignment is one that I’ve committed myself to writing about whatever I want as I make my way to the single biggest triathlon on the planet, the Ironman World Championship.

I’ve looked forward to writing this particular blog entry for a few weeks now. I knew that Father’s Day was around the corner and I couldn’t think of a more fitting way to say Happy Father’s day and Thank You to my Dad, John Kelly.

Triathlon is an incredibly selfish sport. Countless hours are spent training, away from family and friends. I’ve tried hard to balance training and life but I’m sure I’ve asked for an event to be rescheduled or arrived late more times than I can count. To be honest, if you’re going to race well, you have to put in the time. Success doesn’t happen overnight. Fortunately, my family has always been very understanding. Especially, my Dad.

From a very young age I was running, shooting, throwing, playing, and competing. When I received my first award for Junior High Basketball my Dad made a point of telling my how proud he was of me, but I’d have to work even harder. Never settle. Always try to be better. And most importantly, remain humble. That conversation has served me well.

With a spot in the Ironman World Championships 4 months away I can’t help but look back on where I started. My first triathlon was an International distance (3/4 mile swim, 24-26 mile bike, 5-6 mile run) at Lake Morey in Fairlee, VT. As with many other times in my athletic life my Dad was there by my side. I can very vividly remember looking out at the water the night prior to the race, watching the swim buoys bob up and down, and admitting to him didn’t think I could do it. My Dad told me I could, that he believed in me and that this was supposed to be fun. He was right. I finished and had a blast.

Twelve years later I look back on all of my major races and my Dad has been there by my side. Whether it was driving me to pre-race meetings, cheering me on while I tore ass through transition, or being one of the first to greet me at the finish line, he was there. The hours are un-godly early and long. The weather ranges from hurricane like rain and cold to miserable-for-all heat and humidity. His presence, despite the constant pacing, allows me to stay calm when all I want to do is vomit from nerves.

So, here’s to …

The guy that taught me how to throw a ball and shoot a free throw. And, the value behind winning and losing.

The guy that let me trace his palm lines in church when I couldn’t sit still, then blare Billy Joel, John Mellencamp, and Jackson Browne with the windows down hand surfing on the way home.

The guy that drove countless miles during my collegiate career to see almost every game and give me a shoulder to cry on when it was all over.

The guy that started this triathlon journey with me, not knowing that it would take both of us to Triathlon's biggest stage.

Happy Father’s Day Dad! I can’t thank you enough for all that you’ve done and will continue to do.

Kona awaits!

Love,

Sarah 

PS - Mom, don't worry. I haven't gotten about you! :) 

What shoe are you?

My quick little blog post today is spurred by a question I got from a subscriber yesterday. I was asked about my opinion on minimalist shoes and making the switch from a traditional running shoe.  I thought this question may be one that a lot of you have so I will address it.  

A couple of things to think about:

The structure of your feet could play a factor in whether or not you should try a minimal shoe.  If you have flat feet, I wouldn't necessarily recommend you make the switch.  Our feet were made to absorb shock, especially while running. If your feet are without arches, then it's going to put increased stress on the foot, as well as knees and hips.  

If you are going to make the switch, make sure it is a gradual one.  Do not take your new Vibrams out of the box and go run a marathon; you will hurt yourself.  Your body adapts to new things, shoes included.  If you have never run in minimals, you need to wean yourself into it. Slowly let your body get used to the differences and adapt.  I think one of the biggest issues with minimal shoes, and the reason why they get a bad rap, is that people think they can just switch from one type of shoe to another. When they do, they realize they are sore or in pain and immediately blame the shoes.  It's not the shoes fault. The brain controlling the foot in the shoe is to blame.  Ease into it a couple miles at a time.  

Bottom line, we were built to run and to run with nothing on our feet.  Am I a proponent for either shoe type? No. I've used and liked both types. It's a personal preference if you ask me.  Below is a quick video that speaks to these points.  

Happy running!

MS

Kona or Bust Week 18: 2 Words - Seasonal Allergies!

Kona or Bust

Week 18: 2 Words – Seasonal Allergies!

This past week the pollen smog that has floated over Western Mass and much of New England like the Black Smoke from Lost finally got to me. However, the difference between the mysterious black smoke and the pollen is the effect it has on one’s (MINE!) ability to produce a wide array of symptoms: uncontrollable sneezing, water eyes, red dry eyes, scratchy eyes, runny nose, cough, obscene amounts of mucous! The list goes on…

Luckily for me I’m not someone that suffers from allergies on a regular basis. In fact, I’ve self-diagnosed my seasonal allergies. For those of you out there that are affected on a regular basis I AM SO SORRY! I can’t imagine how this spring has been for you and your training. Yesterday, Sunday 6/8, was the worst. As I was out on my long training ride the pollen was so thick I could see it blowing in the breeze. Inevitably, I was a mucous machine producing snot rockets and lugies that my Father would have been proud of and my Mother would have been disgusted by. I was more annoyed that I had to wipe snot off of my face every 2 minutes that somehow managed NOT to find the ground! I finished my ride a pollen and snot covered mess. Neither are very lady like or attractive, but I have more important things to worry about than what I look like after I’m done working out. 

Kona or Bust right!?

This week I’ve struggled with what to write about. My rant about seasonal allergies is 100% truthful and meant to be funny, but that's not what I intended to write about when I decided to do this. I have a bazillion ideas running through my head and find it tough to find the right way to work them in. I’m a bit of a perfectionist. I blame my mother.

I know this, I always want to deliver a message. Whether it be a one that reaches a select few or something that resonates with the masses.

This week my message is this: Strong is the new skinny! I stole this from my friend but it applies to me as much as it does to everyone else. The two of us were having our daily chat via text. She informed me that she had weighed herself and needed to do something about her diet. If I could have reached through and strangled her I would have. I have watched her train with me since September, 3-4x’s a week. She helped push me through workouts that I didn’t want to do and I’d like to think I changed her view of how she sees herself when she looks in the mirror. Well, I had until this week’s text. Regardless of age or gender there are always going to be things about ourselves that we do not like. My friend didn’t happen to like what the scale said. I furiously typed in a response that regardless of the scale she looks amazing and is stronger and more FIT than she has ever been! I’m guessing that the delayed response was her taking a few moments to contemplate how far she really has come. The next text to blow up my phone was…Strong is the new Skinny!

She got it!

Admittedly, I have my moments too. Far to many to go over, but specific to triathlon one place always wreaks havoc on my confidence. Transition. Have you seen a transition area before a race? It’s the most nerve raking part of a triathlon. Everyone is there sizing you up as you prep your bike and lay out your gear. Waiting in line for the porta-potty you hear everyone’s training schedule and crazy pre-race meals. I hate transition! I know I will never look like a true triathlete. Long and lean, little to no body fat. I equate my build to being that more like a tank. Right or wrong it’s how I feel, but I find a way to channel my inner tank and race like one. Get in my way and I will roll over you. True story.

The important thing to remember here is that “strong” is a relative term. Everyone has their own idea of what strong is. And as I mentioned in my first blog everyone should have their own “Kona”. Whatever it is, it’s yours.

OWN IT!

-SK

Be Inspired by Them. Motivated for YOU.

We all do it. We have those individuals, or find ourselves in situations, in which we are enamored by someone else. Whether it is their physique, performance, and/or accomplishments - it happens. I myself am guilty of this behavior on a regular basis. I'm a list maker - Type A. Still I feel myself getting wrapped up in the latest of things that I read or see: I want to win the CrossFit Games because I just watched it on ESPN 2, or I want to run a 3:40 marathon because he or she did, or I want to vacation in the Caribbean. Have you seen my skin?! I look like the underbelly of a deep water fish. The Caribbean Sullivan?? But really... is that what I want? Is that what YOU want?

I myself am a slender build and it's difficult for me to put on weight... Ok, now you know I'm bullshitting. I'm quite the opposite. I'm built like wrecking ball with a big ass and legs that make it difficult to buy pants. I work with a number of colleagues, whom I respect immensely, that have very lean builds and body types, muscular arms, and shredded abs. I find myself pushing towards THAT instead of embracing the fact that I might not have a 6-pack but I can squat a house. I find myself caught off guard by these thoughts and obsessing over physical aspects that were never important to me and I never wanted to accomplish in the first place. Why?

Don't get me wrong, I think that having this kind of stimuli in our lives is very important for consistent personal growth. Complacency can be the death of us all! Whether it applies to your health, profession, or relationships, complacency is the beginning of the end. So I welcome these stressors. I welcome these  in my life and these situations that cause me to push to be the best ME. I to need to remind myself constantly of that final point. Be the best ME!

We all fall victim to being caught up in what is popular or trending. I see so many of us waste time & energy, getting stressed and becoming distracted by someone else's accomplishments and/or their "highlight reel ". To borrow a quote from Will Smith: "Too many people spend money they didn't earn, to buy things they don't want, to impress people they don't like". We see another person "happy" and we covet their life becoming jealous rather than inspired. Let's cut the shit. Seriously.

Ask yourself: what is important and motivating to YOU? Set some goals around what YOU want and allow yourself to be happy for others when they get what THEY want. Be inspired, not intimidated. It's amazing to let go. 

~Sully

Kona or Bust Week 19 - Fire In Your Hole!

Kona or Bust – Week 19

“Fire in Your Hole!”

Got your attention didn’t I? I thought I might.

Week 20 wrapped up with an unusually long run/hike…a Tough Mudder! I know, I know I’ve got the world’s most important Ironman in a few months why the HELL am I doing a Tough Mudder? I asked myself the same question, but when it comes to obligations and promises you have to follow through. PERIOD!

Top left. Debating whether or not to go down!

I’ll be honest I wasn’t excited to make the trek up to Mount Snow to splash around in the mud and crawl up and over obstacles. I was worried that I’d hurt myself and ruin everything, but in typical fashion once I started my excitement grew and I end up having a blast. I did however charge up with mountain with an imaginary protective bubble around me read to throw a stiff arm if someone got a little to out of control careening down the mountain.  My bubble started small but as my fatigue and everyone else’s rose, the obstacles got a little more crazy, and the mud became deeper and deeper my protective bubble grew. I skipped a few obstacles fearing life, limb, and Kona. I also didn’t feel like waiting 45mins. Just as I’m ready to be done there was the  last and final obstacle…FIRE IN YOUR HOLE. I saw it walking in and was dreading it every since. Picture a waterslide with a vertical drop that propels you through FIRE only to land in a pit of muddy water. I did it. I had no choice. I wasn’t going through the electroshock obstacle. As I climbed to the top I just kept telling myself it would be over in seconds. It was and as much as I hate to say it, it was pretty AWESOME!

The rest of the week I spent trying to stay on a set training schedule despite the weather, lack of energy, and life.  

Monday – Memorial Day and the Annual Vanilla Bean Ride. 75 mile bike, 4 mile Run. Great friends! Good food! Cold beer! J

Tuesday morning - I did speed work with my friend Danielle Meunier. I’m pretty sure she hated my idea to keep the workout on the East Longmeadow bike path rather than the track or shoot off to one of the quieter roads. Regardless, we did it and we’re better for it. Thanks for sticking with me Danielle!

Tuesday Speed Workout

Warm up 10min 60-70% HRmax

20 x 2:00 @75% HRmax with a 30s recovery. This sucked!

Cool Down 5-10min

Wednesday morning – I was not feeling the cold temps and 60% chance of rain. So, I dragged the spin bike down to the varsity weight room at WNE (while I still can) planned out a TRX/Body Weight (suspension trainer & RIP trainer) workout. My lifting partner for the last 8 months, Megan Barry decided to join me, not knowing I’d thrown in the spin bikes. HAHAHA! She now knows why padded bike shorts are essential to cycling.

Wednesday Spin/TRX Combo Workout

30 min warm up – build to 70%

6 Rounds, no rest, just go!

3:30min spin @75%

6 Toes to bar

6 TRX Pistol Squats (each leg)

6 TRX Squat to Y Flys

6 RIP Punch (each side)

6 RIP Flag Raise (each side)

6 Rotational Push Ups (total)

Cool Down = Face plant on floor.

Thursday Evening – I joined the guys for the A Ride out of St. Mary’s with Kevin & Crew! 50+ miles in 2.5 hours says it all. Thanks for the ass kicking gentlemen.

Friday – This is my scheduled day off….but I like to take the group class Fusion at CPC. The class is a TRX Suspension trainer based class with a mix of everything else. It’s challenging but it focuses on ALL planes of movement not just the straight ahead (sagital) that triathletes spend most of their time moving within.

Friday I also reconnected with Krystal Say Owner of Bia Fitness. She is a Certified Health Coach, all around awesome fitness professional and person, and is helping me understand the ins and outs of fueling my body leading up to Kona.  I’ve always been mindful of what I eat but now that my training volume will be going up and life as I know it will be drastically different I need to find better ways to fuel. I’ve met with Krystal twice. The first time a few weeks ago to chat about my training schedule, likes and dislikes, and what I’m not willing to let go off…peanut butter, beer, some bread, and coffee. This week we reviewed food combining rules, free radicals, gastric emptying, and the list goes on. While Krystal was in her glory explaining away the whys and how’s I spent that time trying to wrap my head around the fact that turkey sandwiches will be a thing of the past. Good think I can still eat my peanut butter sandwiches. This topic deserves so much more time and a blog entry or two all to it’s self.  To be continued…

Week 20 totaled around 19-20hrs of training. More than planned for, but when you get an opportunity to ride and train with friends or do something completely insane like the Tough Mudder you have to go for it.

The week ahead, is a RECOVERY WEEK! Despite the long week I just had I’m feeling pretty good and not like I need a recovery week. Recovery is just as important as speed work and long rides so I’ll take the lower volume week. I’ll be wishing they came more frequently soon enough. Let’s just hope I can stick to the plan. ;)

Last but not least, I’d like to send out a HUGE thank you to everyone that has donated to the fundraising page my two college teammates, Liz (deSimas) Schuellein and Andrea Perkins Nerlich, set up for me. Liz informed me this morning that we broke the $2000 mark yesterday! You have no idea how help this is and how grateful I am to have such amazing friends. THANK YOU! THANK YOU! THANK YOU!

If you're interested in donating the link is below. Please DO NOT FEEL obligated, but if you do donate, know that I will be forever grateful!

http://www.gofundme.com/91wumg

-SK