extremely difficult. But Ive found that breaking down my diet day-by-

RIO DE JANEIRO -- A Chinese swimmer, a Polish weightlifter and a Bulgarian steeplechaser were expelled or suspended Friday from the Olympics for doping, the first athletes sanctioned after failing drug tests at the games.Weightlifter Tomasz Zielinksi and steeplechaser Silvia Danekova were kicked out of the games after testing positive for banned substances, the Court of Arbitration for Sport said.Swimmer Chen Xinyi accepted a provisional suspension after testing positive for a diuretic. CAS said her case will continue, with a final decision to be issued before the end of the games.The 18-year-old Chens Olympics were over anyway. She finished fourth Sunday in the 100-meter butterfly and pulled out before Fridays 50-meter freestyle, her final event of the games.These were the first decisions issued by CAS, which is handling doping cases at the Olympics for the first time. The International Olympic Committee handed over responsibility to CAS in a bid to make the process more independent.Chen tested positive for hydrochlorothiazide, which is listed by the World Anti-Doping Agency as a specified substance. Athletes testing positive for those substances can receive reduced penalties because of the possibility the drug was taken inadvertently.The athlete accepted a provisional suspension on a voluntary basis, CAS said of Chen. As a consequence, the athlete is provisionally suspended from competing at the Olympic Games. The procedure will continue and the CAS (anti-doping division) will issue a final award before the end of the games.Zielinski, who was scheduled to compete in the 94-kilogram division, tested positive for the steroid 19-Norandrosterone, while Danekova tested positive for EPO, a blood-boosting hormone that aids stamina and endurance.Both were excluded from the games and stripped of their Olympic accreditation. Their cases were handed over to their international federations for possible further sanctions. Both could face two-year bans.Danekova, 33, was not considered a medal contender in the steeplechase, which starts with heats Saturday.Zielinski already had been sent home from Rio after his positive test. On Friday, the Polish weightlifting federation said his brother, Tomasz, a gold medalist at the 2012 London Olympics, tested positive for the steroid nandrolone in Poland on July 1 and faces being sent home from Rio. Greg Gaines Jersey . MLS Commissioner Don Garber and Miami-Dade County Mayor Carlos Gimenez also will attend the session, which was announced Monday. The league has discussed placing its next two expansion teams in Miami and Atlanta. Robert Woods Womens Jersey . If ever they start actually putting pictures beside words in the dictionary, the Blue Jays left-handers mug will appear beside “Consistency. http://www.ramsrookiestore.com/Rams-David-Long-Jersey/ . -- Charline Labonte couldnt have asked for a better homecoming. Bobby Evans Womens Jersey . "Trying to breathe," he said with a grin. Bernier stopped 42 of 43 shots on Monday night, including all 22 in a hectic middle frame, his heroic performance propelling the Leafs toward an undue point in their final game before the Christmas break. Bobby Evans Rams Jersey . The 29-year-old from Port Colborne, Ont., has nothing but good things to say about former U.S. marine Liz (Girlrilla) Carmouche ahead of their co-main event Wednesday on the UFCs "Fight for the Troops" televised card in Fort Campbell, Ky. Food. Its what keeps our bodies going. Paying attention to what I put in my body during training is equally as important as running. But Im far from perfect when it comes to my diet while training. I love dessert just as much as the next person, and I work crazy hours, which makes it difficult to keep a regular eating schedule.Still, throughout my running career, Ive tried to apply some tricks of the trade in order to eat better during my training cycles.The first is a food blog. I used to write out what I ate every day, but now, because were attached to our phones, I use the MyFitnessPal app by Under Armour. I really enjoy the apps user interface. I can search and find foods from popular restaurants or name brands, I can add in my own recipes and save them, and it keeps track of my weight. MyFitnessPal also connects to my Garmin watch and app to help calculate how many calories I burned during my run.The second trick I tend to use, mostly during the last two months of training, is eating only within a 12-hour period during the day. For example, if I eat breakfast at 7 a.m., I wouldnt eat anything after 7 p.m. This has been a very successful tactic for me because it really makes me think about my meals and snacks ahead of time. This strategy isnt always conducive to my work days, which can be very long, but I make sure that the snacks Im eating are healthy and protein rich.Similar to gear, food should be tested during your training. As a personal rule, I dont like to introduce anything new into my diet within the last two weeks leading up to race day -- I want to make sure I give my body its best shot for peak performance. I also like to eat a specific prerace meal: penne pasta tossed with roasted broccoli and sausage. My dad cooked it for me the night before my first NYC Marathon in 2011, and its been my go-to pre-marathon meal ever since.I also stop drinking a month before the race. That way, the beer I drink to celebrate afterward feels like even more of a reward.One of the greatest aspects of marathon training has been discovering new foods. My two favorites, which I regularly have in my rotation of meals, are sweet potatoes and chicken sausage. I used to avoid sweet potatoes -- until I decided tto roast one with cinnamon.dddddddddddd Ive been a believer ever since. Theyre also, conveniently, a super food for runners. And I love sweet Italian sausage, so I decided one day to make my favorite dish with chicken sausage instead. Same great taste, a little less guilt.Its also important to eat at proper times pre-run, post-run, during and recovery. I tend not to eat before any run, but Ill drink UCAN Cran-Raz to make sure I have enough energy before a tempo or long run. During my long runs, I drink water and have Gatorade gel tablets.After a run, I love a tall, cold glass of chocolate milk. Because I usually run in the morning, I have a fried egg, yogurt and granola to round out breakfast. During the week, I try to limit dessert to two days a week (but Im not always successful). I give myself one big treat Sunday mornings after my run: pancakes. I have a blueberry and banana pancake with some apple butter on the top and Vermont maple syrup. It gives me a little reward to look forward to each week.Lets be honest: Eating right all the time is extremely difficult. But Ive found that breaking down my diet day-by-day or week-by-week helps me get through the long months of training. Its easy to fall into the trap of thinking, Oh, Ill run this off tomorrow, but you want to make sure you can complete tomorrows run to the best of your ability. Thats why what you eat today matters so much.Training notebook: Longest run thus far: 14 miles Hardest run: Ladder-speed workout, which means running 400 meters, then 800m, 1200m, 1600m, and back down to 400m, in intervals, at a 7-minute mile pace. I failed at the completing the ladder, but the struggle gave me chance to work on my mental game. Highest weekly mileage: 41 miles Biggest accomplishment thus far: Running eight miles on a treadmill without music (and the Bristol Half Marathon)Megan Flood is a seven-time marathoner and half marathoner. She is on a quest to qualify for the Boston Marathon and hopes New York 2016 is her ticket to Boston. You can follow her progress every other week here on espnW.com and on Twitter @meganflood11. ' ' '