Tri-beating the Doldrums of Winter

      I am often asked since triathlon season is over what will you do now? The answer is keep training. True, for now my season is over, but I never want to lose what I have gained over a given a season.So this year, especially after my first Half Ironman, I don't want to start from scratch come spring. Another reason to keep training is to ward off unwanted pounds that can come, especially during the winter months.
     Five years ago we moved from sunny North Carolina, where it was easy to train year round because of the mild winters. Pennsylvania, on the other hand, does not offer the mild climate that NC does, so what's a girl, that loves training outdoors, to do? This entry deals with beating the winter doldrums and staying on track with training.
     I am a warm weather person. I love to run and cycle outside when it is 80 degrees or above. I love sunshine, so come November or December when the temperature drops and the days get shorter, I want to hibernate. Pennsylvania offers plenty of places to train but come December do you really want to venture outside to run and bike? The answer is yes! I know what you are thinking, sure it's 20 degrees outside, who in their right mind wants to go out and exercise? If you have the right gear and the right attitude you don't have to go indoors to continue your running or cycling.
     Invest in a few pieces of running and cycling wear and you'll be set to conquer the great outdoors. Some of my favorite things are my running tights. I have several pairs and as soon as the temperature drops to around 40 degrees these babies come out of the closet. The running tights also serve as cycling tights that I put on under my bike shorts. They sell expensive long cycling shorts which are great too, but if you are on a budget the running tights can kill two birds with one stone.  I have a pair of Under Armour Heat Compression tights, which can also be pricey, but they are well made and they wick away moisture, keeping you dry while compressing your muscles during your run(or bike). The tights are warm and if you air dry them they will last longer.
     Another favorite piece I own is a Nike compression mock turtleneck. I wear it almost every time I go out to exercise when it is cold out. It is fleece lined and has the nylon compression material on the outside of it to help keep you dry. I love it and most of the time if the temperature is 35 degrees or above I can get away with wearing it alone with tights and I am set for an outdoor workout. If I am cycling I add a light jacket of fleece over it because of the wind and I am comfortable for a ride.
     You lose most of your body heat through your head so another good idea when it gets below forty degrees is to wear a hat. I also like to wear gloves around forty degrees because my hands get cold. I have a pair of Nike running gloves that I adore; they come with a built in key pocket so I don't have to hide my keys somewhere. The gloves are made of a light fleece material that has some nylon mixed in to wick away sweat and keep your hands warm and dry. I wear these gloves cycling as well because they are light weight enough for me to be able to shift gears. My favorite hat to wear is a light weight fleece that has a synthetic lining in it; again to wick away sweat. It is light enough to wear under my bike helmet too. On really cold days add a face guard to your outdoor gear if you plan on a ride.
     Believe it or not I wear sunglasses year round when I am training outdoors. The sunglasses in the Winter help to shield from bright sun reflecting off of snow, but also they help keep my face warm.
      I just read an article in About.com that gave a wonderful idea of putting hand warmers in your running shoes when it is really cold. I loved this idea, although I haven't tried it, I thought I'd offer the tip. Be ware and take them out after the first mile to avoid overheating. Also make sure you wear a wool or acyclic sock to avoid frostbite and wick away sweat to keep your feet dry.
     Another tip for finding inexpensive gear is to hit a TJ  Maxx or Marshall's and search in their Active section of the store. I've found some name brand work-out gear for half the price; it may be a bit irregular, but who cares, you are using it to sweat in.
     Triathlete or not just because it is cold outside doesn't mean you can't get out and enjoy some activity. Walking is a great way to stay fit year- round. Invest in some key outerwear and you'll be ready for shorts season come April without having to starve or jump start a program; you'll already be fit and ahead of the game.

Tri-on Friends,
Kelly

   

Post Recovery Workout in the HydroWorx Pool

     Much has been written about how much time you need to recover after an endurance event. Whether you are a triathlete, marathoner, 5 or 10k runner, recovery is as important as your training, without a good recovery program you risk injury. I have read articles in Runner's World that said to take a week off after a marathon.After my Half Ironman, I decided to follow this plan, after all I covered 70.3 miles, the equivalent of two marathons.
     After a week off I was ready to get back into my training. I wanted to do two post recovery workouts and compare them to see which felt better. The first workout back was on a regular treadmill at the Y. I did an hour run at moderate speed with no inclines. I felt pretty good until about mile three and the soreness in my quads and IT bands returned from my Half Ironman. I got through it and felt a bit fatigued after, but I expected some soreness because it was my first workout back.
     The very next day, I decided to run again, but on the underwater treadmill in the Hydroworx pool to see if I felt any difference. I did an hour of running on the HydroWorx pool and almost immediately felt a difference.The warmth of the water helped ease my muscle soreness upon entering the pool. I ran for the first half hour without the resistance jets on and felt great; no soreness in my quads or IT bands, like I had the previous day on the regular treadmill. I decided to add the resistance jets for the second half hour.Again, I felt no fatigue on those areas that had bothered me. I did feel a bit tired ,as the resistance jets do make the workout more challenging, but no pain. I alternated speed and the resistance jets for the rest of the session and felt great.
      When I was finished running I turned the resistance jets on the highest setting and let the water blast my quads and instantly felt those muscles loosen. Once again the HydroWorx pool really came through for me. I covered the same distance as I had the day before on the regular treadmill, but without any pain or soreness.
     The power of working out in water is so significant, and as I've said before, the HydroWorx pool will now become a regular part of my training.
     No matter what your time off is after an event, the most important thing to do is listen to your body and start back small with your training. Sleep is key as well. I make sure I get to bed earlier and get at least nine hours each night after an event. Stay hydrated and drink lots of water and recovery drinks. I'm a fan of just some watered down Gatorade. Have some balanced meals that include some protein;the protein will build muscle recovery. Take time to reflect on your accomplishment during recovery time, after all you've earned it!

Tri On Friends,

Kelly

You Don't have to "TRI" to Stay Fit

     It has been a few weeks since my last entry and while I'm still proud of the Half Ironman, reality has set in and it's time to get back to business. Beach2Battleship was my last event for the season ,but that does not mean it is time to hang up my goggles, bike shorts, or running shoes. Au contraire mon frere. The off season is an important part of my training time.
     A common question I have been asked lately is how do you find the time to train? I wanted to share some tips on time management for training. I also want to express in this entry that you don't have to be a triathlete to incorporate some changes in your life that are healthy ones. I was recently inspired to write this blog from a woman that is a student teacher. She asked, "How does someone over a certain weight run?" My response was ,"don't run, walk and add running in one minute increments." I also mentioned that the HydroWorx pool ,with the underwater treadmill, would be a great option for her to try because you are virtually weightless in the water.
     I think it is really hard for people to understand that I just didn't wake up one morning and go out and do a triathlon. It has taken years of building my fitness level.
     Here are some tips to help the average person get started. First of all, if you can, join a gym. I joined the YMCA when my children were small. They have wonderful daycare and I could drop off my kids and get a great  work-out in. But if you can't afford a gym there are other ways to get fit.
      Invest in a jog stroller. I did this when my son Bryce was born and it was a Godsend. I didn't always run, I started out taking walks with him in the jog stroller and started to run a little bit at time during my walks. If I felt like running I did, if I felt like walking I did. I would add a couple of minutes of running with walking and before I knew it I had added ten minutes of running to my half hour walk. It takes an average person around ten minutes to run a mile. This walk-run was good for my son too. We were outside getting some fresh air, experiencing nature. Once my son got older we could use our runs as a learning time as well. I could point to things outside and ask him,"What's that?" I made a game out of our runs.
     During the toddler years, I let my son ride his Big Wheel along the trail I ran on. He couldn't go too far at first, but I was still fitting in some exercise and he was getting worn out and also benefiting from riding his "bike," as I used to call it. If he was cranky I promised a trip to the park when Mommy was finished getting her exercise time in. I used to call it my," play time," and explained to him that Mommy needed time to play too and then it would be,"Bryce's time." He quickly learned that he wasn't the only one who wanted to do things. This was an important lesson for him..
     When my second son was born I invested in a double jog stroller. Some other inexpensive equipment is a jump rope, rollerblades, resistance bands and balance ball, and a bike seat. If you have kids they can jump rope or roller blade with you. The bike seat attached to the back of my bike so I could ride around the neighborhood while my son got to enjoy the great outdoors. I wasn't biking 56 miles, just a few miles around the neighborhood , but it still counts. These small pieces of equipment add up to exercise and eventually you can get your kids doing these activities with you.
     Around seven years ago I developed a stress fracture and I couldn't run but, I was still able to do low impact exercise like swim and the elliptical at the Y, but again if you can't afford a gym, I have another way to stay fit.
      I bought some Pilate's DVDs that were wonderful. You can do the DVDs whenever you want in the privacy of your own home and I did not gain an ounce of weight during the time of my stress fracture. Pilate's is a wonderful toning tool. I like it better than yoga because it combines dance movements with quick repetitions, giving you more of a cardio workout than you get with straight yoga.
     Get a work-out partner. If you are meeting someone early in the morning or late in the evening to exercise it holds you more accountable. You'll feel bad if you don't show up and the other person has made the effort.
     As far as balancing work, family, and exercise, a common excuse is, "I don't have time to exercise." My response is, "Yes you do!".  Incorporate it into your day just like anything else and it can be done. I think of it like eating or sleeping; it is necessity. If you are working and balancing a family the easiest way to fit in exercise is to do it early in the morning. Go to bed an hour earlier and get up an hour earlier. All you need to get started is about thirty minutes. I always say that something is better than nothing. Even twenty minutes of cardio can give you some benefits.
     "My kids have so many activities, I don't have time," is another excuse I hear often. I can relate to this and I have been known to go for a run during my kids soccer practice. They are old enough now that I can leave them for their hour long practice and sneak off for my run. If you are not comfortable leaving then run or walk around the soccer area where you can keep an eye on them. I see many moms sitting in a chair during their kid's practice and I think what is the point in that, you could be utilizing this time to get your own exercise. My kids don't mind if I don't watch all of their practices,so don't feel guilty.
     Finally, ask your significant other to help. My husband knows how important it is for me to release all my stress through some physical activity; mine just happens to be swimming, running, or biking. He is awesome about chipping in and helping with the kids so I may do those activities. He knows that I will support him come hunting season and for his occasional fishing trips. We work together to get what we both want.

       Anyone can get fit. Start small, do what you love, increase whatever activity you do in increments. Get your kids involved.You'll be leaner and your kids will admire you when you can play tag or kick the soccer ball with them.

     The best compliment  I received came after my Half Ironman from my now thirteen year old son. He said, "Mom are you happy that you did your Half Ironman?" I said, "Of course." He said,"I want to do an Ironman someday and dedicate it to you." I cried!    

 Take Care and Happy "Tri-ing,"

  Kelly

  

My 70.3 mile Journey From Beach2Battleship





Iron Woman



     Only a few days have passed since my first Half Ironman and, although my muscle soreness is diminishing, my thoughts of the day are far from leaving; that beautiful memory will be with me a lifetime. Each time I race I learn something about myself and others and this past Saturday was no exception.

     What I am most proud of is not really the distance I was able to cover in 6 hours and 7 minutes( a time I was also proud of), but the fact that I made a goal and was able to achieve it.  I don't have a personal trainer or a fancy tri-coach to formulate my workouts and training plans. Mostly I train alone, in between my kids' soccer practices, my husband's busy work schedule and my own part time job. This last six months was no different except that my training program was much more rigorous in order to finish the 70.3.

     After crossing the finish line Saturday I realized that I learned how truly grateful I am to be competing in triathlon. As a forty something mother of two boys, I am grateful to be breaking some stereotypes. I can be something other than someone's mom or someone's wife. Christine H.B. Grant, University of Iowa's Director of Athletics said it best, "One of the reasons some people don't support women in sport is that through sport we shatter into a million pieces the stereotypes portraying women as weak, helpless, dependent and passive. Through sport we produce exactly the opposite type of woman: strong, independent, assertive, competent and confident, with strong self- esteem." I continue to break barriers through triathlon.
     My boys will grow up to be men and I want them to see that women can be strong too. I want them to realize that all I put myself through to get to the finish line isn't that different from what we go through in everyday life. Life, like triathlon, is challenging ,but if we face our fears we can solve anything.

     As I was on part of the bike course last Saturday I heard one of the volunteers say, " Hey get ready, there is a man with his blind son coming towards our aid station, we need to be ready for them." I got to see this inspiring man and his son out on the bike course. They were a special team sponsored by PPD who also sponsored the race. The young man, named Garrett Miller, had lost his sight as a result of a brain tumor, and he and his dad Eric, were competing in the Half Iron man together. I heard this father giving his son directions and letting him know where there were bumps and debris in the road. The father was his son's eyes. Witnessing this dynamic duo, I realized that I too would do anything to help my own sons. The two of them were also breaking barriers.

     The venue for B2B was amazing and as I made my way through the swim, bike and run, I learned how lucky we are to live in such a beautiful world. Wilmington, North Carolina is truly a beautiful place. The swim in the ocean channel was cold, but friends caught pictures of the dolphins in for a swim with the folks doing the Iron Man before we started.  On the bike course, I was surrounded by clear blue skies and the tall pines and a flat course that  I was thankful for. The November air was perfect for a long ride. The run through Greenfield Lake Park was shaded and well equipped with aid stations and many spectators cheering. I have never witnessed such a wonderful group of volunteers; they were always right there asking you what you needed.

     I always meet exceptional people at triathlon events and at B2B there were two people that I wanted to mention. First,a guy named Doug Turner, who rode the shuttle with me to the first transition area where  we started the race. He was doing his first half  and we shared many commonalities. He was there with his wife and kids and was feeling just as nervous as I was on race morning. He shared a heartwarming story about his friend who had recently tried to make the iron distance just a few short weeks ago in Kentucky and got overheated and had to come in. This was probably not what I needed to hear on race morning, but the moral of the story was that Doug had stayed with his friend and supported his friend's effort. While he was telling the story it was obvious that this stranger was a good person. That's another reason that brings me back for more; the decency people show towards one another and the sport.

     Another exceptional girl I met, named Laura, was my biggest cheerleader during the run. We started out running together but she soon passed me. She asked," Have you been out here all day?" Yes, I told her as we started out for the 13.1 mile run. "That's amazing," she said. I learned that she was a part of a relay team and I shared with her that my friends and I had done a relay last year. She continued to tell me how I was going to make it and how much she respected me for what I was doing.  A total stranger encouraging me to make it to the end, another example of human kindness in a world where sometimes we forget those things still exist.

     Many times, during the six hours on the course, I got choked up. I fought back tears and emotion for the people I love who are not able to do the things they love. I thought of  a teacher I am substituting for who is fighting cancer, my step mom who is unable to swim anymore because of her disease, and my aunt battling cancer. I fought back tears of pride that I was outside feeling the elements and the pain of the day. I was tearful at the finish line and so happy to see my friends and family, who I am truly thankful for.

     Hug your kids, kiss your significant other, tell everyone who is important to you how much they mean to you. Appreciate the earth and all that it has to offer and remember that human beings are capable of kindness and strength. These are the things that I was reminded of during my 70.3 mile journey, last Saturday, from Wrightsville Beach to the US. North Carolina Battleship.

Tri-on!

Kelly, Your Iron Woman :)



HydroWorx Woman



Tri- Taper

     Taper-a gradual diminution of thickness, diameter or width of an elongated object. b. a gradual decrease, refers to the gradual practice of reducing before an endurance event.

     Perhaps the hardest part of training for me is the taper period. The taper is the gradual backing off and rest time before the big day. After months of following a training regimen and building to long runs, bikes, and swims, suddenly it is time to cut back. The two weeks before the event it is important to rest; easier said than done.
     This post is about how I deal with the taper part of triathlon. First, I remember all of the time and training I have put in. There have been some weeks that I didn't quite get in everything that was on my plan but I know from previous races that this will not effect race day. Last year I got sick with a cold before an event and my training during the course of the cold was not up to par. Once I felt better I got right back into my routine and my event went well. A mistake to avoid is to train when you are sick. I have done that before and it has taken me twice as long to recover from an illness like a cold or flu. Listen to your body; don't train if you are sick.
     I continue to do some light workouts two weeks before and I rest, almost completely one week before. This weekend I did a light run for an hour on Saturday then on Sunday I'll cycle for around two hours. Monday is a swim day (I have just five days before the race) this is a low impact workout and since the bulk of my training has been running and biking I feel I need a swim to build confidence.The rest of the week will probably be complete rest; if anything a light run Tuesday and then positively nothing else regarding training.
     The rest of the week will be dedicated to organizing what I will need for the race; all the gear as well as nutritional items. I make lists and check them twice. I check my bike to make sure it is in good working order as well. I had a bike tune-up a few weeks ago at a local bike shop where they checked my tires, gears, handle bars etc. The bike shop took apart my gears and re-oiled the parts to insure a good working machine come race day. I would highly recommend a bike tune up at least once a year.
     I also try to keep my mind positive the week prior to an event. I think positively about what is coming. I practice in my mind how I will transition from one sport to another. I also don't talk to people that might come up with negative things to say about race day. Although people don't often realize what they are doing I've had many negative comments before my events. My own father can say things that would freak a new person to the sport out. To give you an  example he has said things like,"Better you than me," and, "Why would you want to swim in the ocean?  It is going to be so cold in November."Negative talk can send anyone into panic mode, especially if it is a first time racer. I surround myself with positive thoughts and positive people.
     Finally, I try to eat properly. Everyone is different but I do try to eat a fair amount of carbohydrates and protein for muscle recovery the week before an event. The night before an event I like to eat pasta and maybe a grilled chicken breast, salad with oil and vinegar and bread. Hydration is also important the week before as well as the day of; get your eight glasses a day if possible.I don't like to eat a lot of meat prior to an event because it is harder to digest. Avoid anything new to your diet and avoid spicy or fatty foods; the last thing  you want on race day is an upset stomach. If you are anything like me, I always have a nervous stomach so you don't want to add other digestive problems.
     I pray too. I have a very spiritual side and believe in the power of prayer. God always gets me through an endurance event. He is by my side when I really need him. Along with God, my family almost always comes out to support me , and I can't tell you how much that helps get me through the difficulty. I know at some point I'll see them, and their smiles and cheers help get me to the finish line.Again it goes back to keeping positive. Without the support of my family and friends and of course HydroWorx,  I would never make it to the starting line.
     My mantra during every event I have ever participated in is," I'm probably not going to first, but I definitely won't be last and I'm a better athlete than half the people on this course( who knows if any of that is true but...) I repeat this over and over to instill peace and confidence in myself. The rest will take care of itself.

Wish me luck!

My first Half Iron Man(solo)is this Saturday,

Stay tuned for details about Beach2Battleship Tri ...

Kelly

Hydro-Benefits

     As a forty something age group triathlete my priorities regarding racing have changed. I used to obsess over times and statistics of other racers as compared to my own stats, but now I’m more concerned with staying injury free and healthy so I can continue to participate for many more years in my sport.

     I’m always looking for new and innovative ways to stay low impact with my running portion of triathlon. I’ve found some nice mulch trails near my home and soccer fields that keep me off the pavement. Recently, I’ve had the opportunity to use the HydroWorx therapy pool as part of my low impact workout.

     The HydroWorx pool is unique because it has an underwater treadmill. I can get a run workout in 80% impact free. I was skeptical at first but within one use of the pool I was hooked.

     I’ve tried regular pool running before with a weight belt in the deep end of the pool. I found this way of running very awkward, but the HydroWorx pool wasn’t because it is set up like a regular treadmill where your feet hit the ground; the difference is that you are in water and it doesn’t hurt.

      The workout in the HydroWorx pool is also challenging, which as an endurance athlete I welcome. There are swim jets that create resistance while you are running; it is a one two punch as I’m getting my run done and I’m off the pavement. The jets can also be used to simulate an open water swim which I will touch on in a later blog; but that is another reason why the pool is so versatile.

     I get bored easily with my training and workouts, which is one of the reasons why I love triathlon so much; I get to mix up three sports. Use of the therapy pool helps me keep my workouts fresh; I look forward to going and using the pool and I know I’m getting great results. The pool is fun too because I can watch myself while I’m running. There are underwater cameras that show what my feet look like when they hit the treadmill so I have instant feedback on my gait and I can instantly correct if I’m over or under pronating.

     One of the things I’ve noticed is after my training session in the HydroWorx pool I’m energized. I feel like I could go back for more and I rarely feel that way after pounding the pavement for an hour or more. After my last session in the pool I noticed a significant change in my running the very next day. I was refreshed and not sore and was able to run longer as a result of using the underwater treadmill. I was only scheduled to run five miles that day but ran seven because I felt so good. The realization; I need to incorporate the pool into my weekly routine to maximize my running.

     I can’t imagine life without triathlon; to me it is like eating or sleeping or taking a shower; it is necessity. I have wondered lately how I will keep my body going and now I have an answer; the HydroWorx pool.

Tri- on Friends,

Kelly

Tri-Mistakes

     I have been training and racing triathlon for eight, going on nine years, so by now you would think I have a handle on what to do, but even as a seasoned age-grouper I make mistakes. This entry is about how life got in the way of my training this past weekend and the mistakes I made as a result.
     I had a very busy week and I knew that my weekend was not going to let up. My oldest son had a soccer game Friday night and then Saturday morning my youngest son had a game as well. I planned to do a "brick" workout on Saturday. A "brick" training session is essential in a triathlon training program because it simulates what will happen on race day.  It is a work-out where you bike first then immediately run . In triathlon the order is always swim, bike, run.; "Bricks" sound easy ,but they are not because when you cycle you are mostly using your quadriceps.Those muscles get used to that action for a length of time and then suddenly you ask a different set of muscles do a totally different motion when you go to run. The blood flow is different when you cycle than when you run ,so the first mile is miserable or can be until your body adjusts. An important trick that I learned early on in triathlon is to get up on your toes for the first quarter mile of the run;this helps transfer the blood flowing from your quadriceps down to the lower parts of your legs that you need for running. When you go from the bike to run your legs have a heavy feeling, they actually feel like dead weight or "bricks."
     I have done many of these work-outs and that was not the problem. I made some crucial mistakes during training on Saturday. My first mistake was that I stayed up too late on Friday and had a few glasses of red wine. I did not eat enough dinner. Our busy life kept us running around until late in the evening and instead of eating some light pasta for dinner we dined on greasy,take out pizza. My second mistake was on Saturday morning; I awoke thirsty because of the wine I drank on Friday night and I didn't take in enough water for the work-out I was about to do on Saturday morning. Next, my breakfast was not right either, I normally eat a banana for the natural electrolytes and a half a bagel for the carbohydrates, some water or Gatorade and half a cup of coffee. The coffee might not be a good idea for everyone but I always drink coffee and I've never had a problem with it. I skimped on my breakfast because I was in a hurry to get out the door. I was trying to time my ride so I'd end up at the soccer field where my youngest son Nick had a game that morning. Then the plan was that I would finish my ride and immediately run to complete my "brick."
     I started out for my forty mile ride and everything was going towards the plan. I ended thirty miles at the soccer field and watched my son's game.I stiffened up a bit as I stood watching the game, but that was the least of my worries and I was glad to see my son. I ate a protein bar during the game which I normally would not do until I was finished with the entire workout; mistake-don't change your routines if you are successful with them. Then I started to feel thirsty and ran out of water as I was watching the game; another mistake, don't wait until you are thirsty to drink. The goal is to continually sip water while you are training or racing so you never feel thirsty. Thankfully, there was a drinking fountain at the field so I was able to refill my water bottle before I finished my ride. I successfully finished my ride and changed into running clothes and I was off for my run.
     I run over at a nearby college so I can leave my vehicle, where I stock water and gels and chews for fuel. I hate carrying  a lot of water, so it usually works well if I use my truck for a station to stop at in between miles. I can usually make a five mile loop before I stop at my truck to get a drink of water and maybe a gel to continue the last five mile loop. I needed to do ten miles Saturday so I figured my usual routine would work; only it did not because I forgot my bottle of water that I usually carry for the first loop. Instead of going back to get my water bottle I decided to go ahead and try to run without my water; not a good idea. I was thirsty  one mile into my run. I know the rule,which is to drink some water at each mile, especially when you are doing distance, but I was on a time crunch as my family expected me home by a certain time, so I kept running. Luckily I found the recreation center open and was able to sneak in and get a drink. I ended up cutting my first loop short so I could go back and get my water,but by then I already started to get stomach cramps from being dehydrated. The cramps finally subsided,but not until I was well into the ten mile run.
     I managed to get my "brick" done on Saturday and I am proud to say that I covered fifty miles; forty on my bike and ten miles running, but it was not pretty. Learn from my mistakes, stick to routines that work and don't skimp on nutrition and hydration. Even though I know better I still made some bad mistakes. The good news is that I got through my training and it reiterated what I already know. I would rather make these mistakes during training sessions than during my event. I realized the importance of eating right, hydrating, and sleeping to get optimal results especially when training so you can feel that much better the big day.

Tri- on Friends,
Happy training,
Kelly
    

    

     .

Tri- Crunch

     How many times have you walked into your office and looked at the mounds of work on your desk and wanted to turn around and walk right out the door? Maybe you have over one hundred emails to return. Maybe you are working on a  project that is never ending and you wonder if you will make your deadline. Maybe you are a busy parent and dread the morning alarm clock going off because you know as soon as your day begins it will be many hours until you can relax. Training for an endurance event is not much different than any of  those things we face in life. Some mornings I can't imagine training, and if I think of what is in store, I immediately want to retreat to my bed.
     I am one month out from my half iron man and I'm feeling burned out, tired, overwhelmed, and just plain sick of training. This entry is about how I manage all those overwhelming feelings and move forward in what I call,"crunch-time."
     My first tip for anyone doing any kind of endurance event is to not think of the whole distance you are facing. I have a total of 70.25  miles to cover the day of the event, but if I thought of the race in that number I would overwhelm  myself. I think about all of my triathlons in pieces, but I also take it down to one event at a time; the swim, then the bike, then the run. It's no different than when you are at work tackling a project; you work on pieces of the project, or if you are cleaning out your garage- you take one thing out at a time, sweep, then put things back where they belong.
     The other morning I set out to run. The weather was perfect for running, the sun was shining, and my kids were off to school and I didn't have to go into work. Nothing was standing in my way, except for myself. I didn't feel like running that morning. What did I do? 1.Call a friend. I primarily run alone but I needed some distracting that day, conversation with a friend makes you forget that you are running 2. Change up the route or location of your run or bike to add variety: that particular morning I changed my route. 3. Give yourself permission to run, bike, or swim a little less and give yourself permission to have a break or two incorporated into your workout. The cool thing that happened was that by doing these small tweaks, once I got started, I was able to enjoy my run.  I had incorporated a strategy prior to going out. I always feel that some work-out is better than no work-out. 4. "Do," don't think. How many times have we procrastinated because we listened to the negative voice in our heads? I turn that voice off and put into action my training plan by doing- I pretend I'm a robot. I go and "do" whatever is on my training log before I have time to think about it.
     Another strategy I use to ease anxiety as I am approaching an event is to organize what I'll  need. Triathlon is complicated as there are three sports to deal with ; you need more than just a good pair of running shoes. I make lists and think about what kinds of fuel I am going to incorporate into event day; you don't want to experiment with that the day of an event. If you are doing a shorter distance race this still is helpful. Here is an example of the list of items I will  need for the half iron man:
Swim: wetsuit, swimsuit, goggles, cap, throw-away flip-flops( to leave on the beach), old sweatshirt that can be left on the beach that am if it is cold.
Bike: bike shorts, running  bra-top, HydroWorx bike jersey( for Sprint and Olympic distance I would wear a tri-suit for the whole race, but for this distance I will change in the transition tents between each event for comfort-I don't want to run in thick bike shorts that I'll need for the 56 mile bike).
Run: running shorts, dry socks, running shoes(I"ll strip off the bike jersey and wear the running bra-top that I already have on).
Fuel: Water bottle full of water on my bike, Power bar gel chews(3 packs- one per hour of the ride, lasting 3 hours) that I will carry in my bike jersey or bike holder.Water bottle left in transition for the run portion( they will have water at each mile, but I like to carry my own as well just in case). Some extra gel packs for the run( in transition with my water).I prefer strawberry- banana and tangerine gels made by Power bar. I also like to use jelly beans for fuel.
After race clothes- I usually bring some comfy shorts or pants, clean socks, and a shirt to change into after an event. It feels great to somewhat "clean-up" after you've worn the same or some of the same sweaty clothes for hours.
      These are some small distractions that help me as I get closer to the" big" day. I also remind myself how many hours I have put into training and if I skip a few work-outs I'm going to be fine come race day. Sometimes it is simply your body saying,"hey enough already." Listen to your body because if you are overtired or if you over train you may be susceptible to injury which would be worse than missing a day or two. I once over trained myself into a stress fracture that took a year to heal; that was before I discovered the HydroWorx pool where now I could easily mend an injury.
     Triathlon, like life, is better and less overwhelming when you can piece it together. Building a business or building a career doesn't happen overnight; becoming a triathlete doesn't happen quickly either. Patience and working steady, following a plan;these are the things that build performance and there is nothing like the feeling you have when you cross the finish line.

Happy tri-ing!
Kelly

Tri-Dentity

Identity n.- characteristics by which a person or thing is recognized or defined.

      There are many things that define us as people. Some people are defined by their careers. Family defines many of us and even possessions can play a large role in who we think we are. I had always been associated with what I did for employment. I don't want to say that it completely defined me as a person, but in some way I was identified by where I was working. My first job, at age sixteen, was at Bob's Big Boy in Fairlawn, Ohio. I wore a brown polyester uniform with fluorescent stripes on my apron. I was thrilled at being a server. My friends nick-named me,"Big Boy-girl." I didn't care, in fact I thought it was funny.
     I worked at Payless Shoes for a while in high school and was known as,"Payless Queen." I didn't mind. After college I moved to North Carolina and got my first "real" job as a manager for a bagel bakery. I had just graduated and really wanted something in my field of communications, but I needed to pay the bills so I took the job at Bruegger's. Six years later, I was The Director of Training, where I helped train and develop managers. The program was the first in the country and I helped design it. I took an ordinary job and made my mark. I was known to my friends as the,"bagel-lady."  After I left Bruegger's, I took a sales job for a computer hardware and software company. The funny part is when I started there I had no idea what I was selling, but I was successful because I loved talking to my customers.  My nick-name there,"computer chick."
     Then I had my first child and my husband and I decided that it would be in our son's best interest for me to stay home. We lived far from our families and didn't want to pay outrageous prices for day-care. I thought it would be so great to just be a "mom," for a while and take care of my son. Having my two sons was the best thing that ever happened to me, but I won't lie, in the beginning, it was hard for me to be a stay at home parent. I felt a part of "me" was gone.
     Most of my friends were still working when I had Bryce. I found that I was lonely and tired most of the time raising a new born. I joined a play group when he was a toddler, and while that helped get me out of the house, I was still craving something more in my life. I know it sounds selfish, but I missed being out in the working world, I missed talking to people that had more to offer than decorating and cooking tips. 
     When my husband came home from work I talked incessantly. He was my only contact sometimes to the outside world. He was tired too, as he was building his career, and  for the first time he was tackling all of the finances.  Needless to say, he wasn't always interested in my day of diaper changing, laundry, chores, and the first milestones or lack of them with our new child.
     Later, we learned that my son was speech delayed and that he had a mild heart problem. When he first entered school there were more problems, as he couldn't focus or write his letters. His brain wasn't connecting to the muscles in his hand, he had something called dyspraxia. Thankfully, he had a wonderful kindergarten teacher that recognized the problems and immediately brought them to my attention. We were proactive in getting him the help he needed to succeed in school. I am proud to say that today, at the age of thirteen, Bryce is an honor roll student at Northern Middle School, but more importantly an awesome young man.

 

The two most important parts of my identity:)

     Bryce's elementary school years were tough; it was a long road to get him to middle school. I felt isolated most of the time talking to other parents about his Attention Deficit Disorder. None of my friends with kids had anything like that. My husband was very supportive of whatever I wanted to do to render these issues, but was preoccupied. The reality was that I felt more alone than ever.
       I joined the YMCA when Bryce was two and it was a place to exercise at first; later it became my outlet. I met other mothers and it helped to have a place to work out where I could leave my kids and feel comfortable. I used the pool, ran on the treadmill and every once in a while I'd do a spin class; I loved cross training as I never grew tired of one thing.
     Then in 2002, I saw an ad for a sprint triathlon in a local magazine. I had always wanted to try one and with my swimming background I thought it sounded like fun. I read a book called Triathloning for Ordinary Mortals to train and learn about triathlon racing.I completed my first triathlon called Triangle Triathlon in Raleigh, NC that July.
     Needless to say I was hooked. I used my old mountain bike and wore a camel back for water, two mistakes, but I loved every minute of it. I made plans for my next triathlon after I finished.
     Training time for my first event, and then later others, was therapeutic. I could think and plan and suddenly the challenges my son was facing did not seem to overwhelm me as much as in the past. I was able to throw my body into a rhythm and while I was working out my mind seemed to get into a meditative state. I began to feel whole again.
     After my first event I felt as though I had part of my identity back. I had given up a career and all that goes with that and I had become someone's mom. I was now known as "Bryce's mom," and later as," Nick's mom." My husbands colleagues knew me as,"Mark's wife." Even at the YMCA I was known as ,"that mom who works out a lot." All of those titles are wonderful, don't get me wrong, but someone else was attached to those identities. Triathlon gave me back a piece of myself that wasn't attached to anyone except Kelly.
     This entry is an important one. I wanted to share with other women,( and men too), honestly, about how mothers (and fathers), can give so much of themselves that we lose who we are. We are defined by many roles, but triathlon gave me back an important part of my identity.

Tri-on Friends!
Kelly

Tri-Water

       My love affair with water began at an early age. My father, being a huge beach goer, taught my brother's and I to swim at the age of  five. When I was ten years old my mother sent me to a church camp for a week in Ohio with her cousin's children. We stayed in a cabin, hiked in the woods, played volleyball. There was a concession stand where on Friday we were able to spend some of our own money on candy and treats, which at age ten was a dream come true. My favorite memory about the camp though, was that we got to swim in a lake.The camp had a swimming competition in the lake where I won my first event. So began my love affair with open water swimming; who knew I would still be competing in open water thirty years later?
       One of the many benefits of multi sport is the cross training. I can take a step off the pavement and hit the water.  There are many benefits of training in water. Today, I had the privilege of using one of the HydorWorx pools as part of my training. The 7"6 wide by 14' long pool provides high powered jets to swim against, giving a swim that simulates open water swimming. The pool is also able to provide an incredible run workout.
       The HydroWorx pool offers an underwater treadmill, much like a land treadmill, you can power your speed and run for as long as you like; the difference is with the underwater treadmill you feel like you could run forever. There is virtually no impact. I was able to use the jets in the pool to include resistance to my workout, and at 6-mph, for one hour, I was able to get a run workout in without actually pounding my body. My knees and hips thanked me, and after one hour I was ready for more, but my time slot was over. When I run on the pavement rarely do I feel like doing more.
       While I was running on the HydroWorx treadmill my mind flashed to last week when I was driving over to train at Messiah College. I was trying to fit in a quick run after work. I passed a very large man running down the road near the college. I didn't know him but I wanted to stop and give him a hug. The man looked to weigh somewhere around 300 pounds. There he was trudging down the road, one step at at time. He was not able to go fast, in fact his run looked like a mere step up from walking. His large body was doing the very best it could.
        There were many reasons I wanted to hug him. First to encourage him, second to say I admired what he was doing, but last to comfort him because carrying around 300 pounds had to be painful. I realized at that point that the HydroWorx pool could help many obese people get into shape without the pain. By running on one of the underwater treadmills you are 80% weightless and can burn as many calories as on a traditional treadmill without the impact.
       I wondered how long this very overweight man might keep up with his running. According to an article by Robert Kokoska for Ezine, the very obese have a difficult time going to regular gyms because the equipment is designed for the maximum weight of 250 pounds. The bottom line is that it would be difficult to maintain an exercise regimen if you are very over weight because of the stress added to muscles and joints, but if you were weightless in a pool than the chances would be higher that you'd stay with a program because it wouldn't hurt.
       I love to watch the show The Biggest Loser. While the routines the trainers put the contestants through are very inspiring, it is very unrealistic for an obese person. Putting so much physical stress on an obese person has many risks involved. Have you ever noticed the disclaimers before and after the show? Showing someone exercising in a pool doesn't make for interesting television, but the reality is water could revolutionize weight loss!
       The power of water is amazing; our bodies need it to survive, we need it to grow things, we are made of water, we can use it for energy, we can exercise and rehab our sore muscles in it and we can lose weight by working out in it. Water is one of the reasons I love triathlon; I am able to excel  because of my ability to swim.
       Check out HydroWorx website at http://www.hydroworx.com/ where you can learn more about the different products they offer and who is using their pools and why it just works!

Tri On!
Kelly

For Those Who Can't I Tri

       For those of you who have been reading, the thought may have crossed you minds that this blog  is a bit narcissistic. A blog about a girl who triathlons. You are saying to yourself, "Big deal, yeah we've read it; great job Kelly, blah-blah, blah- blah." But indeed there is more to the story.

       I love to see the glass as half- full, but sometimes in life when bad things happen it seems that the glass is half- empty. Recently a friend of mine shared her philosophy with me regarding the old English proverb that bad things come in three's. Is there any truth in this?

       Three years ago, I got a disturbing  phone call from my mother. She told me that my aunt had been feeling run-down and decided to make a trip to see the doctor. Being a nurse and used to caring for others, she sometimes neglected herself. She was admitted to the hospital after finding her white blood cell count extremely low. Days later she found out that she has a rare form of cancer in her fallopian tubes. The doctor told her she had a short time left on earth. She was ready to fight with chemotherapy and whatever other methods that could extend her life. I am happy to report she is still here, fighting each day, appreciating the life she has. She never complains about her illness.

       Two years ago, I got another upsetting call from one of my best friends in North Carolina. She explained that her husband, one of my other best friends, had collapsed and was sent to the hospital where he was given immediate surgery on his back. He had contracted a rare bacterial infection close to his spine that was causing severe pain and finally his collapse. The doctors explained  it was a blessing that he had collapsed that day because if he had waited longer the infection could have caused paralysis. I am happy to report he is doing well today but still recovering from a serious infection. He takes it one day at a time.
       Last year, more horrible news, from my dad, explaining how my step-mom was suffering from chronic pain. After months of seeing doctors and trying different medications, only to find no pain relief at all, she was diagnosed with Ankylosing Spondylitis, a disease with no cure. There is little information on the disease but we know that AS is primarily an inflammatory disease that affects the joints of the spine, but it can cause widespread pain in other areas of the body.  The symptoms prevent her from doing many every day activities. One of  the affects have caused her not to be able to lift her arms above her head. She used to be able to swim a mile every day and since last December when the disease hit, she has not swum. After many months and doctors appointments, she is still not relieved from the intense pain.She is currently taking a chemotherapy drug that is supposed to give her some relief but so far has not.
       For those who can't I tri. All of the events that I compete in have a cause. Many of the events raise money for Cancer. A recent bike race was a fund raiser for Diabetes. A triathlon series called Tricats Sports ( which I participate in each year) raises money for Cystic Fibrosis, another awesome cause. While there are many personal gains fulfilled competing in triathlon, the gains for others always outweigh my efforts.
       I have a mantra that I repeat when I am racing. I say to myself over and over that I can make the distance. No matter how much pain I feel,  I know it isn't close to what the three people I've mentioned  and others with serious illness, are going through. My pain during triathlon is temporary, while those with diseases, are suffering daily. With each stroke, each pedal prod, each step I take during these events, I feel it is something I can do; something to help those who can't. I can feel pain, feel life, raise money for great causes and when I cross the finish line feel like I've made a difference.

For those who can't I tri,

Kelly  

      

Believe

       Believe- vi. to have trust or faith; an expectation.

       Nestled in Webster's is a very powerful word: Believe. Ironically it is between the word belie which is to misrepresent or prove false and the word belittle which is to disparage. Belie and belittle are two powerful words opposite of believe. How many times have we been belittled or told we couldn't do something compared to how many times we've been told we can? Our beliefs have the power to provide our own self fulfilling prophesies.



        Recently I was in an elementary school, shadowing a teacher that I will be subbing for this year. She wanted to have me in and show me her classroom and get to know the children for a day before I came in to be their substitute.

       During the course of the day the teacher had a very powerful teaching moment. She gathered the group of eight year-olds to the carpet and read them a story called You are Special, by Max Lucado. The cliff notes version of the story goes something like this: Once upon a time there was a land of wooden people. The people of this land would give each other stars for having smooth wood skin or being pretty. If you had a special talent you would receive stars.Conversely, the wooden people decided to give dots to those that had rough wooden skin or chipped paint. They gave dots to those who struggled; maybe they couldn't run or jump so they got dots. The Wemmicks(wooden people) were either covered in stars or dots so it was obvious for everyone to see how they rated.

       One of the Wemmicks named Punchinello was really struggling. He was covered in dots, it seemed everything he did got him a dot. He soon started to believe that he was not worthy of anything. One day he met a girl named Lucia, who had no dots or stars. He was curious how she managed to avoid the labels. She told him to go see Eli the Wemmicks maker. She explained that she saw Eli every day.
       Punchinello took Lucia's advice and went to see  Eli. He told Eli his story and how he couldn't stop getting dots. Eli told him that the labels would not stick if he quit believing what the Wemmicks said. He told Punchinello how special he was in his own way and that he was not a mistake. Eli said that as soon as he quit believing what the Wemmicks said the dots would fall away, just like Lucia's had. Punchinello was skeptical at first but decided to give it a try. Guess what? The dots fell away.
       I'm often asked how I get through an endurance race. I believe; it's really that simple. Triathlon is hard work don't misunderstand me. I have to train and put my time into three sports to get to the finish line. Training aside, I have to dig deep into my soul each race. Some days it is hard to motivate myself to train. I have to believe that I can do it. I believe that success in triathlon and success in life is positive thinking.
        Less than a year ago I decided to build on my writing skills and start building my portfolio. I started writing a personal blog,writing a series of short stories, and writing to magazines to get articles published. I have had many rejections and  negative comments related to this goal. Finally, after about seven months, I got an article published in Smart Magazine. I was blessed with an offer to write this blog about triathlon shortly after my article was published. These are baby steps, but still successes that I am very proud of. I believed , put forth a plan, worked hard and was able to achieve some of my goal. I still have a long way to go, but I am encouraged.
       The teacher ended her lesson with a discussion about how each of her students are special to her. She explained that she'll be grading their papers and sometimes the grades on their papers might not be good, but she encouraged them not to be discouraged if they did get a bad grade. She reminded them that hard work and believing in their abilities was the most important thing  they could accomplish. They sat quietly with bright eyes taking  in all this information.
       I remembered my  fifth grade teacher, Mrs. Kodish, who changed my life. She pulled me aside one day and told me she knew I wasn't reaching my full potential. She knew I was capable of  producing better work, but explained  I had to believe  in order to make it happen. She was right. I had always been a kid who struggled in school and after Mrs. Kodish's  talk I began to get A's and B's and continued through college.

       I fought back tears after listening to You are Special. We all have special gifts. We all have struggles as well, but I believe that if we tap into what truly makes us special we can be free of dots.

Thanks to HydroWorx for believing in me!

Tri on Friends!

Kelly

Please view the link below to see what a beautiful story You Are Special is:)

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Live Life To Its Tri-est

       Eight years ago we lost our dog Chester. He was the love of my husband Mark's life. Chester was a brown and white Springer Spaniel that my husband trained as a hunting dog. Beyond hunting, Chester was a best friend to my husband,  myself and later to my first born son. Time passed and my family finally convinced me it was time for another dog. I wasn't sure I was ready but then I found a website to adopt Golden Retrievers. I had always dreamed of having a Golden and I had read in Runner's World Magazine that they made great running partners. I primarily run by myself but I thought that could be a cool prospect; a dog to hang with while I run.

       We adopted Buddy(Cruiser) shortly after I visited the website. The rescue had named him so we kept Buddy as his name. It never occurred to me that Cruiser was a hint to this dog's mannerisms. He was a saint for the first two weeks that we had him. The rescue said we could give him back within a two week window. As if Buddy(Cruiser) knew the stipulation from the rescue, he was a model dog; until day fifteen.

      Buddy, aka," Cruiser," decided his yard was not quite big enough and so on day fifteen, and every day thereafter, stretched his legs beyond our neighborhood. No matter, I only had a toddler at the time and a pre-schooler. What else could I possibly have to do but to run after my new beloved Golden each day?
       After many tears and phone calls to my husband at work we discovered a beautiful thing called an Invisible Fence. Once we got that quirk worked out he did become my running partner, but not like one would think. I envisioned my Golden running beside me without a leash, stride for stride, in harmony. Running with Buddy was more like torture than the movie image that I had conjured. He pulled and ran too fast; sometimes he stopped altogether to get a sniff at something.
        No worries though, as time went on, I adjusted to the non-conventional way I had to run with Buddy. He loves to be out front of me in single line fashion, so to this day that is how we run together. I get all sorts of comments like, "who is running who?, " and ,"glad to see who's in charge," but after a while it became second nature to both of us and now I like following behind Buddy, it gives me something to focus on.
      Now he is nine or ten years old, we're not sure because he is a rescue. We went for a short run the other day and I could tell he was out of practice. He is getting older and I haven't been taking him as much. He was out of breath well before he normally is. We made it back to my truck and I gave him a bowl of water. In the old days he would have slurped it down and immediately jumped into my truck. That day he layed down and gave me a look like, "lady what are you do'in to me? Can't you see the white around my eyes?"
       I got down close to Buddy and gave him a pat. I could hear the, thump, thump sound his tail made on the hot pavement. I looked at his eyes and saw that the once golden fur was now white. I sat on the ground beside him and realized that although I fight my age everyday, I too am getting older. I try not to go down the road of thinking about death or my own mortality but for some reason there it was.
      I have more fine lines around my eyes and more aches and pains than I used to. I started wondering how long it would be until my body gives out. Thankfully things like swimming and running in the HydroWorx pool are low impact and definitely help.The reality is, aging  is a part of life, and no matter how we fight it, it is inevitable.
       I triathlon to stay fit and young but I know I am going to slow down and that is okay. I realized that day that I would continue to swim, bike and run as long as I can. I realized that while I am so driven to beat the clock at each of my events the important clock that ticks is life and why rush it? What difference does it really make if I don't win my age group at each race? PR's are great, but it is the journey that gets me to the finish line; like life if we don't enjoy the ride then what is the point?
      I gave Buddy a nudge and he slowly climbed into the back of my truck. I looked at him and said, "Thanks old boy for the lesson." He tilted his head and gave me one of his doggy grins with his tongue hanging out. "Thanks for making me realize it is okay to slow down and enjoy the journey."
       Buddy and my kids helped me finish the last one hundred yards at my last event and although they weren't with me the whole way, they certainly were in spirit.

Tri on Friends,

Kelly

Tri Mom Strikes Again

I completed my twenty second triathlon this past Sunday at Shikellemy State Park in Sunbury Pennsylvania. My son Bryce asked as I was driving home, “Mom why do you like triathlon so much?” I’ve been asked that question many times and each time I may answer differently because there are so many different aspects of racing triathlon.

That day it was easy to answer Bryce’s question, however, and my reply was simply, “I love a challenge.” I got a big, “Oh,” from Bryce and that was the end of the conversation regarding triathlon, but it got me thinking. I really do love the challenge.

Triathlon parallels life in many ways and that is why I continue to race. Life has challenges and we as human beings face adversity often. Think of daily life and the hassles it sometimes presents. Balancing work, family, bills, and the-day-to day grind can be a challenge. Maybe you have a sick family member or maybe you are experiencing financial troubles in this weakening economy. The key is how we feel after we have faced and overcome our challenges. When I complete a triathlon I feel like I can accomplish anything; just like in life when you overcome adversity it gives you the feeling that you can reach your goals.

Triathlon, like life, is a juggling act. I used to compete in running races. Running is hard too but if you put your training time in it can be done. The challenge of triathlon is you are always trying to do well in three sports; swimming, biking, and running. When you think you have done well in one sport, another suffers, as there are only so many training hours in a day. The point is there is always something that can be done better just like in life when you are juggling multiple tasks, something or someone may be neglected.

The last few months I faced a fairly common training challenge; knee soreness. Rest, ice, compression, elevation or RICE is what athletes have been taught to rehabilitate soreness. Thankfully I was able to use another method to rehab my knee.

HydroWorx therapy pools are another tool I use to get through training challenges. The pools are unique in that there is a hose in the pool that can shoot out water at an incredible speed. The water coming out of the jet acts like a deep tissue massage on the area that you direct it to, in my case, my knee. I put the jet right on the area of my knee that was sore and within a few minutes I felt an improvement. I was able to get back to running right away which in turn got me to the starting and finish line of my last race.

There are challenges before race day and there are even more challenges during an event. Before the race started I got lost on the way to the race site as the road that led into the park was closed. Then once I found the park I had limited time to set up only to realize when I went to the registration tent I was not registered! Once I overcame those obstacles, and the race started, I was hit in the face during the swim by an overzealous swimmer. During the 25 mile bike portion of the race I experienced a cramp in my back that finally went away when I got to the 6.2 run.

Triathlon, like life, is never dull and always full of surprises, but like I said to Bryce, “I’m always up for the challenge.”

Tri on,

Kelly