Whelp

So, I had a really crappy 6 mile run last weekend. Follow up with a day where I felt like I wanted to stay in bed all day (which is pretty much what I did). I got scared... I have a goal race in the middle of November that requires a full schedule of training (50km trail race). I have therefore decided to back off of the keto diet until after that race. I have learned so much that I feel I will be able to work through it much better (hopefully!!). I really did feel pretty good - but I'm not sure I was really into ketosis yet. My only real issue was the constant 'pastiness' and being thirsty all the time. I felt instantly better once I increased my carbs. I also puffed up a little with the increased fluid retention :/

Ketogenic diet day four

Today was more of the same. Didn't run so my total calorie intake was lower - still managing a good split (77% fat, 9% carbs - including fiber, and 14% protein). My ketone urine test was the same as yesterday, and I won't weigh myself again until tomorrow or the next day. I was less foggy than yesterday, but I almost welcome that now to prove I am 'changing'. I did make some key observations today that are related to diet and lifestyle. I have realized that while I was definitely addicted to sugar, it was the fat content I was enjoying. Don't get me wrong, I do have a sweet tooth -- but, I love fat!! I am so satisfied with what I'm eating that I'm barely missing the sugar. I am also taking a huge amount of enjoyment from preparing my food (from scratch), and really thinking about what I'm putting into my body (using the My Fitness Pal app). I have also tried ghee for the first time (YUM!!), and coconut oil and almond flour are my new best friends. Unfortunately, I am still missing my pumpkin spice SB coffee in the morning :( Tomorrow, I will jump on the treadmill for a 8 mile speed workout. Maybe, just maybe I will deplete my carb stores.....

Ketogenic day three

Today was a little more interesting. I began the day with a 4.5 mile run... felt great!! Then tested my pee for the first time and weighed myself. I haven't stepped on a scale in a while so I have no idea if I've lost anything in the last couple of days. However, I felt like I needed to have a baseline measurement so I did it. I also found that I am in the beginning stages of ketosis through using a urine strip. I've read that these are not as accurate as blood measurements, but it's all I can afford and it gives me an idea of where I'm at.

This is a great diagram that shows where I need to be, and also points out the difference between nutritional ketosis (good) and ketoacidosis (bad). I have to say that I had a couple hours of uncomfortable fogginess in the middle of the day. I actually felt like my heart was racing a little as well. That did pass, and know I feel 'normal'. I have also noticed that my BMs are not as satisfying and have a different odor (TMI?). Totals for today: 164 grams of fat, 65 grams of protein (this should maybe be a little higher), and 13 net carbs (26 grams of fiber).

Ketogenic Day Two

Today, I consumed 143 grams of fat (0 trans fat), 71 grams of protein, and 18 net grams of carbohydrates. As this was a recovery day from yesterday's trail race, I only ran 2 miles. I am feeling pretty good, and not craving anything (thanks to a wonderful keto desert!!), but I am expecting that to change as my body becomes carb depleted. I am nervous as to how my brain function will be affected, and for how long it takes me to adapt mentally and physically. I am supplementing with vitamins and minerals, BCAAs, and L-glutamine. I am also trying to drink more water to balance the loss that follows the decreased carb stores. I have not weighed myself, but plan to do so tomorrow am. I am also going to attempt a 6 mile run to evaluate my physical response. Additionally, I plan on testing my urine with ketone strips to see if there has been any progress, and to have baseline (ish) measurements. As I type, I am enjoying the movie "Fed Up"... and it is totally reinforcing my decision to give this diet a go.

The ketogenic diet experiment

Last weekend, I found myself in the middle of a long trail run, completely engaged by a conversation about a crazy diet. This method of food consumption teaches the human body to rely on fats instead of carbohydrates for energy. This high fat, low carbohydrate diet has been used since the 1920's in the treatment of pediatric epilepsy, and is now utilized by endurance athletes all over the country. The experienced runner I was dialoging with had successfully transitioned to the ketogenic diet 2 years ago, and was now able to run ultra marathons on water alone. He was also the lightest he's ever been, and also the fastest. Thinking that I would also like to be faster and lighter, and that I have a lot of stored energy waiting to be released, I dove head first into researching this diet. I found some excellent research based books that opened my eyes to the world of functional ketosis and how this diet could help me reach my long distance goals. I also found a number of wonderful websites and blogs that give advice and recipes to ensure success: nutritionequation.org, eatingacademy.com, and the American 100 mile record holder's blog: zachbitterrunning.blogspot.com. Notably missing from my inquires were female athletes who had transitioned to this diet. Being 100% fascinated with this concept, and completely over my addiction to carbs, I've decided to jump in feet first, and document it for all to see (or reference). It is recommended that for the first 2 - 3 weeks, the athlete stay around 30 grams of carbs a day, and have 70% of calories come from fats. This will inevitably mean a bonk or two, and most likely mean a foggy head. I will be testing my pee with ketone detecting urine strips to find out when I hit ketosis, and to ensure that I stay that way. Once I've hit ketosis, I can adjust my carbs to a more comfortable level -- with some endurance athletes eating up to 100 grams/day, or 'bulking' a couple days a week. Today is my first day. I ran a 10 mile trail race (12 total) and ate 137 grams of fat, 32 grams of carbs, and 95 grams of protein. This is either going to be the best thing ever, or turn me into a piggy.

gf cooking - finally something worth the calories!!

have officially been gluten free for 4 days and am getting sick of soup and rice bread. a gf friend of mine gave me some almond flour and her cook book to try (i've tried cooking with Bob's Red Mill gf flour and it tastes like ass).
i made chocolate chip cookies and actually think they may be the best cookies i've ever had, period.
since i'm in a few days of taper (50km trail race this weekend!!), i have time to blog about important things like food. here's the recipe:

2 1/2 c of almond flour
1/2 t sea salt
1/2 t baking soda
1/2 c grapeseed oil (i used coconut oil and will continue to do so)
1/2 c agave nectar
1T vanilla
2/3 c of chocolate chips

mix dry, mix wet, add wet to dry, chill for 20, cook for 8 - 10 @ 350.

the. best. ever.

a warm embrace

over the last few weeks (and closely related to a number of key training sessions that i thought might kill me), I have started to tune up my mental aspect of the game. even as a young athlete, i recognized the importance of a sound mental game and confidence. i attribute some of my success in previous years to honing in on this confidence and really putting an effort into executing a performance in my mind.
i have realized that without continual practice and training, the mental game can become weak and lost.
after seeing a couple motivating and inspirational movies last week (Bicycle Dreams, Chasing Legends, and Way of the Peaceful Warrior), i have recommitted myself to becoming a sound mental athlete. the one aspect i am focused on currently is the embracement of pain. through a number of discussions with fellow athletes, i've come to realize that i'm somewhat of a pain junkie. all kinds of pain.
it's not that i like the pain itself. it's more about the way my body/mind respond to pain. on an elemental level, i feel alive when i'm testing myself or being pushed to the limit and enjoy the endorphins that flow from it. during my last hard session on the bike, a long trail run and a treadmill session, i really focused on embracing the discomfort. when it got really ugly, i started to think about how this is exactly where i want to go and what i need to feel to become stronger. i wanted it hard, harder if i could. i welcomed the discomfort. we became friends. i wrapped myself up in it like it was a blanket. breathing it in like a warm apple pie. once i stopped fighting the pain and discomfort and accepted it, i was able to allow the workout to accomplish what it was meant to. the numbers on my watch, screen and console didn't mean as much as the effort, feeling and experience. if i gave the workout all that i could in that point of time, i had won and become a better athlete because of it.

pain as experienced in sport is the great equalizer. if you push your body to the limit, you'll feel pain. some end up going a little faster, further or higher in the process, but as long as your droppin' it like it's hot, you're gonna hurt. there are some people that will never experience that.
i couldn't image living any other way. so, if your comfort zone happens to revolve around discomfort, don't worry. You're not alone. I feel your pain.

giving up

i'm getting older. i still feel young and the fact that i get carded going into R rated movies tells me that i look young too. however, i am noticing that i'm not recovering from the high end workouts as fast as i used to -- and i always thought i was slow to recover in the first place. so, with goals including the words; "best year yet", and "PR", i have realized that i need to fine tune my overall approach. i feel i have a decent training strategy so the next step was to look at my diet... and it wasn't pretty. coincidently around the same time, i watched the movie "Forks over Knives", thus, just before 1/1/12, i 'gave up' meat. following a string of holiday parties and get togethers, i realized i had come to enjoy an alcoholic beverage pretty much every night. it doesn't take a genius to see how that affects performance/recovery but read about it here. so i've given that up too -- for a month (baby steps). on Feb. 22nd (the beginning of lent) i will become gluten free - just to see. i've also decided to give up on cutting my hair... well sort of. i haven't had hair past my chin for over a decade so i said i would grow it until May, then reevaluate. One last thing that i haven't entirely given up but am definitely fazing out..... artificial sweeteners and 'low fat' foods. aspartame is not good for us (it turns into fermaldehyde - hello!).... and artificial anything should be avoided. i'm reading labels and staying natural and organic. for more reasons why, check out this link. Unfortunately, this means no more diet coke (my heart breaks a little every time i say this). It will be hard. Somehow, in the process of all this, i've learned how to cook some pretty yummy items. so on top of the usually swim, bike, run stuff, i'm gonna post some food tidbits too. like this....
breakfast: cored and sliced apples with pancake batter (bob's red mill high fiber with flax seed oil and coconut milk)and real maple syrup tapped from grandma's backyard.

So that's what i'm giving up. Sometimes you gotta go backwards to go forwards.
As for 2012, I have decided to try and kick some booty at a few events in the near future, including the Pemberton 50km trail race, the Old Pueblo 50 miler trail race, and Ironman St. George. Bring it.

Dia de los Muertos

Yesterday was my favorite day of the year. Not my birthday. Not Christmas. Not 4/20. It was the Mexican day of the dead, and that means the All Souls Procession. It is an absolutely magical celebration to remember those who have passed on over the previous year. It is scary, beautiful and emotional. It is a two mile walk/parade in which anyone can dress up for and march. It kicks the crap out of the Macy's Santa Clause parade.
I never remember to take enough pictures, so I've borrowed some from others.

Trail Time

Lately, I have replaced biking, swimming and road running with time on the trails (see previous post for rationale). Yesterday, I ran 18 miles and it was pure enjoyment. I am getting lost in the beauty of Tucson and find my mind totally clear by the time I'm back to my car. Meditation while gaining incredible fitness. It really doesn't get much better.
There are so many trails that need to be explored and I am sure that I will hit many of them by the time I toe the line for my 50 miler in March. I plan on documenting the process so I'm able relive the experience and make anyone who reads this jealous.
Yesterday was the Bear Canyon/Phoneline loop in Sabino Canyon.
Here's the elevation/ascent profile:

My running partner is Krystle. She's training for her first 50km. She's modelling Zoot(product plug)from TriSports.com

Buckle List

Three months ago I began mountain biking. Even though I was holding a pretty good 3:1 crash to ride ratio, I was enjoying the challenge and the closeness with nature. I entered a 104 mile mtb race four weeks after getting my bike. It was wonderful, I went kinda fast, and I got one of these for my effort:
It was big, heavy and desired by some fellow riders.
A month later, a friend of mine posted a picture on facebook.

A pretty, shiny, big, and heavy buckle. I inquired; "What do I have to do to get that?" Run 50 miles... in one day. Without really thinking it through, I signed up.
I want that buckle.
Two days ago, the lottery opened for the Leadville 100 mile mtb race. Here's what you get when you cross the finish line:

I put my name in. I want that buckle too.

fur child

I will celebrate (read: one glass of top shelf tequila and bed by 9:00) my 34th birthday this week. I have no children, and still after years of saying "it's not for me", have no desire to mother a two legged being. I am surrounded by friends/bloggers/facebookers who have families and/or have recently become mothers.
I truly am happy for them and enjoy looking at the snapshots of their lives.
But, I want my moment too.
In March, I had a fur child. His name is Bean. Butter Bean.
He has four legs and is delightful. I only had to change his diapers a couple of times (okay, so it wasn't diapers, it was poop on the floor). And while I do have to come home right after work, I don't need a babysitter if I want to hit happy hour at Blanco on Friday night. He is the best running partner I've had in years and loves me even if I lock him in a den with only a squeeky duck for 10 hours.
I have looked at a million baby pictures in my life time. Never have I replied with a "check out MY baby" and pulled out my phone or facebook.
Well, here it is. A dose of fur baby photos. I've looked at yours. You can check out mine.
He is amazing, even if he does pee like a girl.

my send off to Tammy and Ross Lamb

“Some people come into our lives and quickly go. Some stay for awhile and leave footprints on our hearts. And we are never, ever the same.”

As one can see from the frequencing of my blog posts, it takes something special to
draw me to the keyboard. This time, it's a way for me to say "good bye" to two of my dear friends.
Tomorrow, Tucson will loose two of it's truly valued members to California. Tammy and Ross Lamb are packing up their life as I type to follow their career ambitions into another state.
Tammy and Ross have made this city a better place. Most certainly for me and I can only guess how many others, but definately more than they could realize.


Tammy, I'm going to miss you a ton. You have been my Tucson rock when I've felt alone and needed a shoulder. Ross, you were always there to share a tequila, beer or glass of wine when it was most necessary. I'm so grateful and thankful for becoming close.
I have already booked my ticket to LA.
xo cp

This year.... and last

No comments about slacking or the like. I haven't blogged and that's
that.
Not for lack of things to put out there, just couldn't bring myself to
the computer for a full 30 min or so. The world is just spinning
extra fast these days.

Brief synopsis. Last year was one of my worst athletically (results wise), and best personally.
Yes, they can be independant of each other (one of my 2010 life lessons).
I am proud of myself for attempting many things that scared me to death... not so proud of the effort I put into them.
I moved up to a Cat 2 bike racer, raced against the best in world, and promptly got my ass handed back to me.
I raced as a professional triathlete. Trained like a beginner, and got my ass beat by over 2 hours when I lined up beside Chrissie Wellington.
But, regardless of feeling like I would rather be anywhere else by 2000m of the IM AZ swim, I finished what I started. After my first IM dnf in Kona, I decided that as long as the medics allowed my to stay on the course, I would finish everything I started.
So, despite some of my worst results, this grasshopper learned much and grew as a person and athlete.
I am fully committed to 2011 as first, a cyclist on the best Women's 1/2 cycling team in the SW, Trisports Cycling/Eclipse Racing. Then (even though I haven't swam since IM AZ), I will rededicate the summer to tris.
Below is a photo gallery of important events/people that have happened since my last post.... no real order.





I know it's not much, but it's been 30 minutes and for now that's all I've got.

my new love

I'm in deep.
Who could have known it would turn out like this?
I use to dread time spent on the saddle. Now, I'm looking forward to it like
it's my favorite of the three. How could that be? I'm a runner?
I have been bitten. Bitten by the cycling bug. And the more time I spend riding, the more I realize how much I have to improve.
This year, I became a part of a really great team. Trisports.com/Eclispe cycling.
Yes, I said 'team'. Cycling is actually a team sport. As much as I love triathlon, I have been missing the comradery of a team sport.
a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyCc3Uz-bdiZXXUA4r46T4y6GEdq39rvNoo0PH2IkhUzbmKI2A2HaAq0saHu0nFMHV80T_oN0Gal8ytCXeO2YQyd4mKrKCTyHdJsGU4iGQHajbQc6vdcEexSpMMYi4Ng8suSqq5D4tJdY/s1600/teaminglobe.jpg">
Last year, I was the AZ cat 4 RR champ. This year, I was the AZ cat 3 champ. Now, I have moved up to be a Cat 2 racer. Now, I will be racing against the pros. I will get my ass kicked. At first.
The rest of this year will be dedicated to Kona. But I also have a goal to become the best cyclist I can and see what comes of it.

Game on!

Triathlon training has kicked into high gear. Last week, I did 21 hours of training.
Approximately double the previous week. Kona is on the horizon. I know it's still 4 months away. But my body and mind were aching for structure and ready to go. My running and swimming have been taking a back seat to cycling. I've caught the bug.
This past week, I was back on the track and in the pool (once, which is one more time than the week before!). I have always been a runner. Running has always been the one of the three that I didn't complain about doing. Now, I feel like it's a forgotten language. Cycling is where it's at!
Since my last post, 5 million years ago, I have done 3 stage races, a state championship, a road race and a couple of TT's. I have also done one duathlon and a half ironman. All for the fun of it (I think it's always meant to be like that!).

There is too much to tell.
However, I have a few key events on the horizon to motivate me to update my blog....
1. July - Cascade cycling classic, Bend Oregon. A 6 day stage race!! Killer.
2. July - Vineman marathon, California. A week after the stage race!! Killer.
3. Couple of half IM's yet to be determined
4. Kona!!!!!

I have also been involved in the Trisports.com catalogue... keep an eye out!