What Inspires You?

     Triathlon season is over and I am settling into the holiday season. I vow each year to not slip into bad eating habits and try to stick with my exercise routine- even though I am not training for anything specifically yet. How do you stay inspired to stay with the program? That is the million dollar question that many people ask themselves to stay on track with diet and exercise. So what do you do?
     Find something that you love and go for it. That advice sounds so simple and yet how many times have you started a diet or exercise program only to find yourself defeated ? The only answer is to realize that staying fit and healthy is a lifestyle.Most people have short term weight loss goals; they want to look great for a big occasion but what most don't realize is that exercise and proper nutrition doesn't ever end. There is a start point, but there is no end point. Proper nutrition and exercise should be incorporated daily into your life like sleeping and showering. It's a harsh reality, but it is the honest truth when it comes to maintaining fitness health.
     I have heard over and over again by countless people that the number one reason for not staying active is time. But there is time for a workout if you consciously put it into your schedule. I know for full time working people this is the hardest thing to incorporate into a schedule. My advice, sit down and schedule it. Personally, nothing in my life is accomplished unless I sit down each week ( maybe five or ten minutes) and think about what I have to do. Write a list of what needs to be done, look at your list and then see when you  have a block of time for exercise- even five minutes is a start. During the holidays it is important to do this to keep sane.
     Five minutes? I can already hear some of you squawking that five minutes is not enough so why bother? You can climb your own stairs for five minutes, never leaving your house or apartment. You will see benefits if you do it everyday. Don't like stairs? Walk to your mailbox and back as many times as you can for five minutes. Live in a cul-de-sac? Walk to the cul-de-sac and back as many times as you can for five minutes. Get the picture? Get moving. Park further away from the door when you go to the mall; this adds walking time. Try adding a minute to your walk or stair climb each day and after a week you'll be up to twelve minutes. Most beginners can run a mile in that amount of time. If you speed walk, a mile can be done in around thirteen to fourteen minutes. The time excuse just doesn't cut it.
      Last week at my son's basketball practice everyone was sitting around on their phones, reading their Kindle's, or working on laptops. I kept thinking that some of the people sitting around should get up and walk around the gym or go outside and walk around. Why not manage that time better? That was an hour practice. Think of what exercise you could do in an hour. Put away the technology and get off your bum is what I wanted to shout! I had visions of Richard Simmons pulling people off the bleachers and forcing them to walk around the gym. The point is that here was a block of time. It was only a practice and not a game so parents should not feel guilt for fitting in a walk or run here.
     What inspires me to keep fit is that I physically feel better and have more energy to tackle my day; especially this time of year when the holidays are approaching and there is so much that needs to be done.  I am inspired to keep at it when the clothes I have in my closet fit, when I go for my yearly physical and my blood pressure is outstanding, when people tell me that I look the same as I did in high school. Those are the little reasons I am inspired to stay active, but there are big reasons as well.
     Recently losing my aunt and grandmother to cancer has taught me to be inspired by little things like a beautiful day or my kids sharing with me their school day or perhaps my husband explaining his victories in work. I am inspired by friends that make me feel good about my accomplishments and goals. I am inspired by one of my spin instructors at the gym who always seems to get me to work a little harder. The biggest inspiration to me is when I see someone with a challenge out there participating in sports.
     A few days ago I was running at Lake Pine Park in Cary, NC. I was not feeling in the moment at all,  in fact I was not really enjoying my run as I was distracted by all the things on my to do list for the day. I was getting through it when I saw a girl in a wheelchair going around the lake. I was stunned, but she was using one foot to push off and propel herself around a two mile loop. She had a group with her and what struck me was that she had a big smile on her face. She was rehabbing an injury and it looked very difficult and yet she was having fun with her group. I immediately realized that although I was tired and really didn't feel like running at the moment, I was so lucky to be out there; I was inspired by witnessing one person who was challenged, but she wasn't feeling sorry for herself. She was simply doing what she had to do.
     When I am struggling to continue with my training, I look to other people to train with, take a fun group class, or put on music with a great beat. Sometimes if I need a further push I look to two videos for inspiration. One is with Dick and Rick Hoyt, a father and son team that do triathlons together, the other is Jim Valvano's famous ESPY speech from 1993.
      Rick was diagnosed as a quadriplegic with cerebral palsy as a result of a lack of oxygen to his brain at birth. His mother and father have strived all of Rick's life to make it as normal as possible. Rick's parents were able to have a special interactive computer built for him that enabled him to communicate.The computer gave their son a," voice," and they quickly learned that Rick loved sports. In 1977, Rick told his father that he wanted to participate in a five mile run that benefited a lacrosse player that had been paralyzed in an accident. Dick agreed but was not really a runner at the time. He pushed his son in the wheelchair for the five miles and finished the race. Later, Rick told his father that he did not feel paralyzed when they were running together. This was the catalyst that sparked the beginning of a foundation Dick started for his son called Team Hoyt. Together the two have done over 1,000 races including marathons, duathlons, and triathlons(six of them ironman competitions). Dick pulls his son in a boat, pulls him while riding a bike, and pushes him in a wheelchair during triathlons; it is a sight to see.
     Ten years ago when I decided to sign up for my first triathlon, I had seen Rick and Dick Hoyt on the televised Kona Ironman Triathlon in Hawaii. I was so inspired I knew I had to try one. I cried the entire time watching them and the feeling that came over me was overwhelming. I knew that there was absolutely no reason for me to not do a triathlon. I was hooked after my first race and have continued ever since. Each year I watch Kona and am inspired by anyone who attempts this race, but seeing the Hoyt's blew me away. Kona is still a dream for me, but I am hopeful that someday it will be a reality.
     The other person that inspires me is Jimmy Valvano, a former basketball coach at NC State University. He blew me away with his speech at the 1993 ESPY awards. It was my first time watching the ESPY's; I remember my husband saying that I would love the awards show.Valvano gave the speech of a lifetime, talking about the important things in life while he was fighting cancer. His motto,"Don't give up, don't ever give up," is something we have all heard, but there are many things I have taken from that speech like when he said ,"a good day is when you laugh, cry and you think." These are very simple things that we can do each day. When I'm feeling down about anything I think of his powerful words.
     Finally, I am inspired by the founders of HydroWorx for the wonderful pools they have created that help people all over the world. Through the power of water therapy they are continually improving the quality of life for people.
     I am inspired each day by the grace of God and my many blessings, and like Dick Hoyt has said, "Yes you can," and like Jimmy V. has said," Don't ever give up," I say tri-on friends! Below is Jimmy Valvano's 1993 ESPY video-You Tube and  Team Hoyt video-You Tube.

Kelly

Thankful

     Today is perhaps my favorite holiday. Thanksgiving is all about the food and the football, but more importantly it is a kick-back day of realizing what we truly are thankful for. The story we learned in elementary school was that Thanksgiving was a celebration of the first harvest of the colonists in Plymouth with the help of the Native Americans. The colonists struggled until the Native Americans gave them seeds and taught them how to fish.
     How many times have we taken for granted the fact that we can just run down to the store to get what we need for our meals? Thankfully, our world is realizing the importance of getting back to our roots, so to speak, and buying food from local farmers or farmers markets. My husband Mark is a big hunter and fisherman so we do eat venison meat and fish that he provides from his hunting expeditions, but what if he didn't have those skills? Would we go hungry? No, because we can go to the local Harris Teeter and get what we need. But the colonists weren't so lucky. Thankfully, they were able to figure things out with some help so that their entire population did not get wiped out.
     How many times do we really think about the original Thanksgiving?  I guess my point is that it's probably a good idea to revisit that lesson we learned in elementary school. But in a modern day world filled with computers, flat screen televisions, Kindles and Ipods and...electricity, it's hard to comprehend that if you didn't hunt you didn't eat. So as you are eating your feast today, appreciate the small things, like you didn't have to actually venture out in the cold woods to find a turkey first. Perhaps you did venture out in the cold ,but only to get into your warm automobile and drive yourself to the local market.
     Beyond the bare bones meaning of Thanksgiving, I wanted to share a more personal reason I'm thankful. In 2001 my husband Mark was supposed to go to New York City for a meeting on Windows on the World, the restaurant on top of the World Trade Center. At the time he was working for Metlife and they had scheduled a managers meeting on Sept. 11, 2001; now currently known as 9/11. That day our world changed forever as we were bombed by al-Qaeda terrorists and our," twin towers," were destroyed forever. We all know the story, but mine was significant because my husband did not end up going to the meeting, as Metlife, thankfully, changed the meeting to another day. My life could have been greatly altered, but I was spared.
      I remember exactly where I was when the attacks took place that morning. We were living in Apex, NC.  After I had dropped my son Bryce off at pre-school, and had put my son Nick into his jog stroller,
I had gone out for my morning run, donning my Sony headset. I did not own an Ipod yet. I was listening to G105, a Raleigh radio station, when the story broke. At the point of the breaking story I was climbing a nasty hill and I remember thinking that hill was nothing compared to what just happened. The newscaster thought the attack was an accident and by the time I ran home and turned on the local news, the real story was playing out before my eyes. I immediately called my husband Mark at work to tell him the news. I silently prayed to God and thanked him  for not sending my husband to New York for the meeting.
     I often think of all the wives that lost their husbands in the 9-11 attacks; all the kids that lost their dads and moms, all the unnecessary violence, and I thank God everyday that I was spared. It sounds almost selfish, but I feel there was a reason I was spared that day. I am thankful that I still have my husband and that my kids have their dad. In times of marriage when I am feeling frustrated; and if you are married (let's be honest) you definitely have times that are challenging, I remind myself how lucky I am. The one thing I am truly thankful for is that I have the person I am meant to be with standing by my side and cheering me all the way to the finish line of life.

Tri-On,
Kelly

Reflections of a Triathlete

     Reflection-Something such as light, radiant heat,sound or an image that is reflected; a fixing of the thoughts on something, careful consideration.
    
     A few weeks ago I completed my last triathlon of the season and it was a challenging event. Being my last event always stirs up many emotions for me. I am usually a little sad that the season is over, but hopeful for the next season. Pinehurst Olympic Triathlon was a wonderful way to end my season. Rolling hills on the bike and run; a clean, clear lake with beautiful homes surrounding it and a golf community that provided a beautiful venue while I tortured myself one last time will keep me coming back to this race.
     During the swim I was challenged by the glaring sun reflecting on the lake, but rather than cursing the sun I suddenly was overcome by the beauty of the morning. I was reminded of my grandmother and my aunt who I have recently lost and realized how lucky I was in that moment to be in the warm water even if it was a bit rough from the winds. I realized that with each arm stroke I was gaining momentum to the shoreline. The sunlight was blinding, but it didn't blind my spirit. I felt a sense that my aunt and grandmother were with me guiding me through the light to the bike transition. This was living; feeling the waves, the cold water, the sunlight in my eyes, the cool morning temperatures- all examples of life and experiencing these elements keeps me coming back for more. I could have slept in and been home drinking a cup of coffee, but why sit on the sidelines when you can be in there," in it?" It's a privilege to be a triathlete and the ability to participate is never taken for granted as it is a gift that I reflect on regularly. As I've written before, I ,"tri," for those who can't.
     The bike and the run lead me through the beautiful Pinehurst community and while the hills challenged me, I enjoyed the cool temperatures of the day, especially during the run when I so often overheat. I always like to talk to people on the run. During Pinehurst, I talked with a man that was in his sixties. The cool thing, or maybe not so cool, is that your age is marked on the back of your leg. I am always so inspired to see all age groups out there participating in the field of triathlon. The man that was in his sixties expressed that he was tired when I asked him how it was going. But then he said," I keep doing this because of how I feel afterwards." I nodded and told him I felt the same way. Whatever his reasons were for feeling good after he didn't say, but I had a pretty good understanding of what he meant. When you are done it is a feeling that something great was accomplished in a morning. Rather than watching TV or drinking coffee or perhaps having breakfast, there is something great about knowing that your body travelled a long distance (37.2 miles in this race) in a morning using arms, legs and a bike. Through this,"play," I feel like a child again. Competing in triathlon gives you strength to get through tougher things in life.
     I met another guy on the run who was closer to my age and he,"carried," me for about four miles. He kept me going by talking with me. What I learned from him was that he was a," weekend warrior," type of athlete. He said he didn't train much but rather just came out to the events and did them. I was impressed with his ability as at mile four he increased his speed and took off; probably tired of talking to me. What stuck with me was that he said he'd rather be,"spending time on the weekends playing and fishing with his son," so he doesn't put in as many training hours as he should. I could relate to that philosophy as my race schedule is always around my family.
     Part of reflecting is also realizing how thankful I am to be able to share my stories and to have people that believe in me and support my efforts as an athlete. I can't say thanks enough to my friends at HydroWorx for believing in me. I believe in water therapy and would recommend an underwater treadmill at every gym in the country. The people behind  HydoWorx are visionaries in the sports medicine industry, much like Steve Jobs was a visionary in technology. Recently, they put an underwater treadmill in the Keefer home that was featured on ABC's Extreme Makeover:Home Edition show. One of the family members featured on the show is a paraplegic that needs therapy and HydroWorx installed one of their pools right in the home. The power of water therapy is so incredible. The show featured another man with a disability that is now walking as a result of one of the pools.
     Beyond reflecting on my last race, I began to reflect on the challenges faced by my family over the last six months. We recently relocated back to North Carolina after a five year stint in Pennsylvania. Although we were returning to an area we call home, we were leaving behind new friends that we'd made and traveling far away from family members again. Moving across country is no easy task,especially when you have children. "Setting up shop," is an adventure, but hard work. Relationships/friendships from the past have changed as well and so our old life was a bit different. We moved back to our,"home," but things had changed over five years. Again an adjustment had to be made for all of my family. Through it all, the swimming, biking, and running kept me on task. Sounds crazy, but when you have a checklist of things to do and follow it, voila it happens. I train for triathlon that way and live my life that way. The workouts were a great release in between packing, unpacking, setting up my kids in school and sports, DVM visits. et cetra.

     This blog is more than a blog about a girl who loves triathlon. This is about life and how triathlon shows up in my life. I am reminded of my brother-in-law, Dr. Frank McCluskey, who wrote a book called Thoughts on Fire; a book about being a fire fighter. In his book, his life was brought full circle by his passion for fighting fires and the relationships he developed doing so. It is not much different than what I am trying to convey in My Tri Life; do what you love and love what you do. I am lucky enough to have figured out my mantra and I am only middle aged. Thankfully, I still have half a life to go.

Pinehurst Triathlon Swim Transition

Tri- On Friends,

Kelly  

Pinehurst Triathlon Run Transition



HydroWorx Pool at Keefer home featured on ABC  Extreme Makeover Home Edition



HydroWorx Pool featured on ABC  Extreme Homemaker Home Edition

  

A Triathlete's Tribute to Steve Jobs

     How in the world is Steve Jobs related to a blog about triathlon? Easy, without the invention of his Ipod I would probably have not been able to accomplish all that I have as a triathlete. Last winter, when I was training for my first half ironman, I never would have gotten through those rotten workouts on my bike trainer. Talk about boring; spinning indoors, looking at the television occasionally and spending literally hours on a trainer is not my idea of fun, but with the help of a little device called an Ipod,  indoor spinning has become something I look forward to. I even recently took a course to certify myself as an indoor cycling instructor. With the use of upbeat music, I can pretend I am riding hills and flats in the great outdoors, even when the weather is crummy! Thanks to the Black Eyed Peas and Eminem, I was able to train on my bike during a very brutal Pennsylvania winter.
     But biking is one component of triathlon. Running is also a very important part of the three sports. I can't tell you how many times I've reached for my Ipod before donning my running shoes. I love running with other people, but for me it doesn't happen frequently. Finding someone that is at your pace, schedules and convenience are all factors that play in. Sometimes I fit in a quick run during my kids soccer and lacrosse practices, sometimes it is early in the morning, sometimes I run at lunchtime. Mostly it is around my families busy schedule so ... Lady Gaga, Madonna, Maroon Five, Christina Aguilera, Usher, to name a few artists, become my running buddies with the simple push of a play button. There are no phone calls, emails, or texts to make just a simple device that I strap around my arm and off I go with music that has a great beat and gives me energy to get my run done.That little device has been a buddy from day one.
     I remember when I first started running; too many years to calculate and too embarrassing, but to give you an idea of how far devices have come, I remember days gone by when I was sporting a Sony Walkman about the size of a small book. Later, I was seen running with a huge set of earphones on my head. I hated carrying such a heavy thing as the Sony Walkman and I could never quite get those huge headphones right.  I would start out my run in the old days with those devices, only to loop back home to drop them off  because they were so cumbersome and drove me crazy during an activity that I was so fond of.
     One of the challenges I face as a triathlete is the fact that USAT santioned  races do not allow any devices such as an Ipod. So while I can get my groove on during training runs and cycles, during race time I cannot don my Ipod. I wish that USAT would change this rule because by the time the run happens in triathlon you've already swum and biked. You can imagine the mental anguish of having to run after all of that and without music.
      I was able to sneak my Ipod at a smaller event in Pennsylvania called the Anthracite Triathlon. The officials were not looking as closely as they might at other events. Thanks to the smallness of my Ipod ,I was able to conceal my Ipod in places I'll leave to the imagination. This was my first Olympic Distance triathlon, sporting many hills in the mountains of Jim Thorpe. I knew I was going to need a boost for the run. I risked disqualification by using my Ipod, but in the end I did not get caught and was able to place 3rd in my division.
     Meanwhile, a friend of mine swears that there is a device that she uses so she can use her underwater Ipod to get through her swims. I admit I haven't tried that yet because even with all the new technology I'm still from the old school that you just don't get electronics wet ,but hey I didn't believe that you could touch a screen and get it to work.
   More importantly than the Ipod, I am thankful for such a visionary as Steve Jobs. He lived his life by what he believed and I love his mantra that you shouldn't listen to the negative talk out there." Find what you love to do and stick with it. Keep looking and don't settle," is a quote from his now famous speech to the 2005 Stanford graduating class. He faced many hard times in his life and yet he never gave up. In his work and even with his health issues he was a fighter.
     One of the reasons for writing this blog is because of my love of triathlon. I too have faced adversity in my life and have had people who did not believe in my efforts in work and in triathlon, so the fact that a man like Steve Jobs who never even graduated college can succeed because of hard work and determination, gives me hope and inspiration.
     "Stay hungry and stay foolish," was how Jobs ended his speech to the Stanford grads. Don't give up on your dreams because they are a possibility.

Tri- On,
Kelly

Wilmington YMCA Sprint Triathlon and Living in the Moment

     This past weekend I had the pleasure of racing in Wilmington, North Carolina. The Wilmington Sprint is a Set-Up Event that is one the last triathlons in the North Carolina Series. This is a fun event because it is a little longer than a normal sprint as the swim is 1500 meters. The swim seems less than 1500 meters because it's done in the channel and there are usually currents to help swimmers have faster swim times. The bike is a fast twelve miles out and back and the run is fast 5k that's done in a loop around the park and into a local neighborhood.
     Not only do you have a 1500 meter swim in what feels like the,"ocean," but there were 1400 participants which makes this event seem like one of the bigger triathlons. Spectators lined the streets as we came out of the swim and again on the run, and anyone doing one of these events will understand the importance of a "stranger," cheering you on; it really does help.
     More meaningful than good spectators was the fact that I was going down not only to compete myself, but also to cheer on some college kids from NC State University whom I have the privilege of helping coach. A long term goal of mine has been to somehow give back to a sport that has given me so much over the years. When I named this blog it really rings true that my life is intertwined with triathlon. I have been able to help coach the NC State Triathlon Team for just a few short weeks, but I can't express how grateful I am to be associated with such a great group of people. I mainly help them with the swimming aspect of triathlon but they have helped me in more ways than they know.
     The club officers were thrilled with my offer to help with the swimming. They didn't really have a set practice or a structured practice so that was something that I could help with right off the bat. The appreciation and thankfulness they have shown me for showing up once a week to help out has been a dream come true. Teaching and helping other triathletes attain their goals couldn't be more satisfying. They are a very organized group of young men and women, most working on graduate studies. Most of these students have a full school and work load, and yet they are also incorporating training and racing into their  busy schedules. These kids are living proof that you can stick to a regular exercise program. I love the dedication this club has.
     The other great part of the day was the fact that when we finished we were at the beach. Wilmington is a great beach town and Wrightsville Beach has lots of great restaurants and shopping as well as a beautiful beach. After the race my friends and I were able to relax and have some great food at a restaurant called Tower 7 that offers fresh,"baja," style Mexican cuisine. A stroll on the beach ended our afternoon and even though the weather was a bit cool and overcast, life was still good.
     A very powerful thought entered my head during the swim this past weekend... the channel was a bit rough which caused me to ingest salt water, my eyes were burning from a goggle malfunction, but I was reminded of how thankful I was to be there in the moment swimming and feeling more alive than ever.

Tri- On Friends,
Kelly    
    
    
   

Tri-Son

     Last Sunday August 21st I had the pleasure of completing and competing in the Rex Wellness Sprint Triathlon in Raleigh, NC. This was a special event because it was my son Bryce's first triathlon. He trained, like most fourteen year olds, by eating a diet of burgers and sleeping in until around ten am all summer only to realize that it was,"too hot," to run or cycle. His famous words all summer were," I'll go with you tomorrow Mom." After much coaxing he would run with me some mornings only to moan and groan that he was tired, but it never failed that he would blow my doors off the last mile of each run we did together.
     We developed quite a banter working out/training together. As Bryce's coach I would say something like,"I'm four times your age, you should be kicking my butt," for motivation. Only to be followed by Bryce's banter of," You are not encouraging me, Mom!" "Of course I am," I would say... "No, you are harassing me." "I want you to do well," I would say, followed by his,"You don't believe in me," and so on and so on... coaching your own kid is not as easy as I thought it would be.
     One hot summer morning we got into such a banter that we ended up separating because he said I hurt his feelings. But the story was that Bryce decided to eat two bagels with cream cheese prior to our long run. This was after sleeping in until 9:30 am to venture out in the ninety degree heat; that was another reason for my last post- how to train in the summer heat...
     We did manage to have some fun during our training together. We did a twenty mile ride together the week before the event and Bryce said later how much he liked riding with me. His idea for our next ride; we need to stop at Five Guys and get a burger on the way back. Leave it to a teenager to try to wiggle a fast food  meal out of  an activity that is supposed to be healthy. "We'll burn it off Mom," was his reply to my counter of, "I don't eat fast food."  "Five Guys is not fast food Mom, it's good food." Oh boy.
     We ate our pasta meal the night before, and although we usually do this as a family anyway it was more meaningful that my son was also eating pasta, not just because he likes it, but because he was trying to store up some carbs for the next day.
      Sharing my pre-race routine with Bryce was almost as fulfilling as our training together. I loved going to the race site the night before and showing him where and how to set up his things. I must have bragged a hundred times to the volunteers passing out the race packets that this was my son and it was his first tri the next day. Cartoon bubbles formed over their heads with the words,"yeah whatever," inside as they rolled their eyes at me. I felt like I did when Bryce was born and I was showing off his new-born pictures with his puffy cheeks, bragging about how beautiful he was. Only a mother can appreciate the," new-born," look. Helping him affix his race stickers in the correct place gave me goosebumps. I know...
     The next morning we packed the car and headed to the race as a family. Again that is something that we usually do, but this morning was special because one of my family members was racing along with me. Helping Bryce set up his transition area and hanging out pre-race with him was about the best morning I could ask for.
     FSS,who put on the race did a wonderful job. I would highly recommend this race to any first timer. The directors  were into safety first. When my swim time was off they let me hop into the pool with the faster group and they kept a keen eye on the pool during the race, spacing swimmers so that there would not be any collides. The course was very kid or first time friendly as the race took place within the Wakefield neighborhood. The course was well marked and they had plenty of volunteers directing; there is nothing worse than not knowing where to turn, but at the Rex Wellness Sprint there was no question.
     Post race food was awesome. The Meat House provided their yummy beef tips and there were plenty of drinks and the usual post race fare of bagels and fruit. They even had lasagna.
     Bryce did really well for his first triathlon. He finished very strong with a time of 1:11:00 and just missed placing in the top three for his age group. He was right behind me at 1:06:00.
     The next day Bryce told me how hard he had slept the night before. He said,"Man was I wiped out. Hey Mom, that was really fun. I'd like to do another one sometime." I could have jumped, but I maintained composure. Then he said,"Hey Mom, do you think you could teach my kids to swim someday?" Needless to say my,"tri-life," has certainly come full circle with the recruitment of my first born.

Tri- On Friends!

Bryce Swim

Kelly and Bryce at finish

Swim start

Bryce Transition 1

1st place age group



Kelly at finish sporting HydroWorx Jersey

 P.S. Someone recently said that this race must have been easy for me, but I want everyone to know that no matter what distance of triathlon you participate in it is always challenging. The sprints are easier to finish because the length is not as long,but during a sprint my focus is to try to go as fast as I can in my pacing. This is more difficult as I get older. What keeps me coming back to this sport again and again is that there is always room to improve, no matter what the distance.  
    

Bryce and Buddy

Bryce Bike

Bryce coming in!

The Fam!

Summer Is A Great Time to " Tri"...Calling All Runners and Beyond

      My sister-in-law gave me a really great book called The Runner's Book of Daily Inspiration last year for my birthday. I love the book because I can open it up to any page at any time and read something, “inspirational," about running. The book is especially helpful if I don't feel like running- it gives me a boost of motivation. Another reason I love the book is because it is in chronological order so if you read one page a day, you'll have it read in a year without much sacrifice. I call those types of books, “coffee-table books," as you can pick them up and put them down at your leisure. The other day I came across an entry that inspired me to write this blog entry.
     The entry in the book was dated August 11th and it was about the dog days of summer. The author, Kevin Nelson, wrote about the tremendous heat and how even the weatherman was stating that there was no relief in sight. Summer in North Carolina is always hot and this year has been no exception. Perhaps even record heat as we have had weeks where it has stayed in the hundred degree range. Runs when it is hot and humid are particularly grueling for most people. I myself prefer a perfect seventy degree, clear day, which in the summer in NC never happens. The author continued to write that in order to get your run in when it is that hot to go early in the morning or late in the evening when temperatures are cooler; makes perfect sense.
     But what if you hate getting up early in the morning? What if by the end of the day when the sun goes down you don’t feel like doing your exercise? Sometimes if you are training for an event such as a marathon or a triathlon you’ll still have to get your training done; even in the heat. I find shaded areas to go and do my training. There is a wonderful trail near my house where there are dirt paths surrounded by trees. The shade helps shield the heat so time of day is not a factor.
     Summer is a great time to train and do a triathlon. I challenge all runners or anyone out there to add some cross training to their program. Runners tend to want to stick to one thing; running. What most runners forget is that cross training can enhance their running. During summer it is easier to get outside, even when it is hot. You are probably riding your bike more and perhaps you are doing some laps at your neighborhood pool. Why not put all those things together and do a triathlon? I'm not talking Ironman, but there are many sprint triathlons out there where you can accomplish a tri without making it a full time occupation. Many local gyms have what's called, Try a Tri- or try a triathlon. In these events there is usually a pool swim for those who are inexperienced in open water. I recently joined a gym called Lifetime Fitness in Cary, NC and there is a program there for people who want to experience this growing sport. The YMCA has also offered, Try a Tri. My son and I are doing a sprint this weekend at Rex Wellness Center in Raleigh where the swim will take place in a pool. The distance is 250 yards in the pool, a ten mile bike and a 5k run to top it off. This is a very fun and attainable distance that won't take over your life with training.
     Summer can be tough for training because of the heat but if you are in the water swimming you can burn some calories and stay cool. Hop on your bike and feel the warm air or take these activities inside to the gym. Pool running has become popular as well. I am lucky enough to have access to a HydroWorx underwater treadmill, but if you don't, running in a lap lane can give you some great benefits and keep you cool. Add some cross training to enhance your workouts and beat the heat at the same time. I'm positive some of you," runner only," people may get the triathlon bug by giving it a,"tri."

Tri-On,
Kelly

Tri- Protege

    One of the nicest compliments I could receive is when my son Bryce came to me this past May after The Woodlake Triathlon in NC and asked if he could sign up for a triathlon. I couldn't have been happier or prouder as a mom and as a triathlete. For the last nine years my family has supported my nutty obsession with triathlon. They have not missed many of my races and I am so thankful to have them there cheering me to the finish line.
     Many Sunday and Saturday mornings my family has gotten up at the crack of dawn or before and traveled with me to a race site only to stand around for the longevity of the event. Many times they have fished in the water that I swam in or gone to an extravagant breakfast to pass the time while I am swimming, biking and running my way to the finish line. Usually by the run portion I am questioning why I would want to torture myself with all this nonsense. My legs are usually tired by the last leg and I'm usually feeling cruddy but the thing that keeps me going is knowing that my kids and my husband are waiting with smiles and hugs for me at the end. Trying to impress them is what keeps me going. I want them to think of me as not just their mom or their wife but as a superstar. I know that sounds a bit corny and a bit narcissistic but as my realtor recently said, "Triathlon is something just for you isn't it?" Yes, triathlon is something I can do, but sharing triathlon is even better.
     I'd like to think that I have inspired some folks to,"tri," or at least to consider doing something to keep healthy. A friend of mine named Shellie Gruber got hooked on triathlon and I like to take some credit for that as I encouraged her to sign up for the same race I did nine years ago. She is still at it today and a very good triathlete. Another family I know named Purich is also into triathlon; again I'd like to think I inspired them as well, but I am not one hundred percent certain. This family has been friends with my family for years. I've seen their twins grow up and now their daughter and the husband and wife are participating in triathlon as a family. They recently did an event called The Mission Man Triathlon in Burlington, NC as a team. How great! Whether I had anything to do with their new passion or not I really admire the fact that they too love triathlon now. Todd  Purich recently said,"Triathlon is addictive. The events are electric." Indeed the sport is addictive but in a healthy way.
     Now with my son Bryce wanting to participate in triathlon my passion has come full circle. I remember when just trying to get my workout in was such a challenge when my sons were little. Many hours they spent at the daycare at the YMCA so I could swim, bike or run. I went through the jog stroller phase too, where I'd load them up in the double stroller and run around Lake Pine in Cary, NC. Then we moved to them riding bikes with me while I ran. Now both of my kids come running with me except that my youngest doesn't really like long distance running so now he usually opts out. Bryce( my oldest) however has become a natural and strong runner which makes me mad sometimes as I have to work so hard.
     One of my long term goals is to become a triathlon coach. I have my first,"victim," to train now and I have to say that it is a challenge to motivate my fourteen year old. He has signed up to do a sprint triathlon with me at the Rex Wellness Center in Raleigh. We have been swimming, biking, and running together all summer but his training enthusiasm is not like mine. Most mornings I have to wake him and drag him out of bed only to hear him say,"I don't feel like running today Mom. How about we go tomorrow?" Anyone who knows me  will laugh at this because I am pretty disciplined in my sport and someone telling me,'"no," will drive my type,"A," personality over the edge. I am happy to say that I have been extremely patient with Bryce and his training, but I gently remind him of how important it is to train for his event so he can complete it and complete it without feeling totally awful. I also think that this is going to be his race and it will be a teachable moment if he perhaps doesn't train as hard as he should. I will not let him fail, but until he tries this sport for himself he won't know exactly what he needs to succeed. Sometimes having a "bad," race will teach you what you need to practice for the next race. Perhaps a,"bad," race will deter some people from ever doing another event.  We won't know until we try or," tri."
     I am happy to report that Bryce has improved his swimming. He has been doing his laps when we go the neighborhood pool. He has been riding his bike, but on his terms; around the lake with his friends and his brother. He ran with me last Saturday and the little whippersnapper stayed with me for the first mile and half and then took off to beat me in the 5k we were running. The young have it easy.I am envious and proud of him at the same time.
     Recently I had a conversation with my own dad who inspired me to swim and run at an early age. He used to come to all of my swim meets. I know how painful it must have been for him to sit on the sidelines for four hours or more just to see his daughter swim for 30 seconds or a minute, literally. I told him how much it meant to me for him to be there and how I could really appreciate it now as a parent after attending all of my kids events. Now my son is inspired after watching me on the sidelines or perhaps he is tired of standing around. Full circle or family tradition is a way to describe our passion for sports.
     I  love watching my son grow as a triathlete. I love more talking to him and having some one on one time with him while we train. I remember when he was a little boy riding his trike and now he is riding a road bike. He is somewhere in between that little boy I remember and a grown man as a fourteen year old. He is striving toward manhood but is still awkward and  immature; don't misunderstand this for criticism as I love the person he is now and the person he is becoming. He is a wonderful young man. I'm just so proud I could pass one of my passions to him. We'll see how it goes in a couple of weeks. I'm hoping after the Rex Sprint Triathlon that he still shares the passion for triathlon- either way it's all good.

Tri- On Friends,
Kelly

Ladies Nite at Trek Bike Shop In Raleigh, NC

     Normally I would not let so much time pass without posting to my blog, but if you've been reading than you'll know that I recently moved back to North Carolina after living in Central Pennsylvania for the last five years. My husband's job has taken us back to what we call, "home," even though we weren't born here.
     Anyway it is great to be back here and last week I had the opportunity to attend a ladies night out at Trek Bike Shop in Raleigh. There was a clinic last Thursday July 14th from 6pm- 9pm geared for women. They had a local nutritionist, a pro-triathlete named Stacey Richardson who recently won the Triangle Triathlon for the women. I was really excited about the prospect of meeting a pro-triathlete as well as a nutritionist.
     I love learning anything new but especially something new about my passion triathlon. I figured this night was going to be a win-win plus the clinic was women-specific which I thought was very cool as well.
     The bike portion of the clinic was a slam dunk in my opinion. They had several people from the bike shop give some information of why a women's specific bike is advantageous. A few reasons given are that women's torso's are generally shorter than men's, that our arm reach is also generally shorter and even our seats( not bike) are different from a man's so why would it make sense to ride a men's bike? They have specific bikes made to make it more comfortable for a woman. I never really gave it too much thought but the points were valid and I remember my first road bike was designed by a man and the reach to the handle bars for me was always a little more of a stretch than I wanted. Gender specific gear makes sense.
     They also spent time showing us the proper way to change a tire. While this was not new information for me it was still really great information. The review was great for me and I learned some new tips in which to make this usually gruelling process less intimidating. I even got to try doing it myself on the bike they had to demo. This exercise really helped boost my confidence even though I've changed a tire or two before.
     There was also some good information given on the difference between a triathlon bike shoe and mountain or road bike shoe; the mountain bike shoe being heavier and more stable, the tri-bike shoe being easier to get in and out of for a quick transition during a triathlon. Again, I obviously know the difference but it was good information especially for someone new to the sport of triathlon. The triathlete was honest with the audience when she explained that for children doing triathlons she would not recommend a tri-bike shoe because of the expense. I agree, some of those shoes are over $200.00 so unless your child is very competitive I would agree with Stacy and stick with sneakers and toe clips on their bike.
     Where I got very disappointed was the nutrition part of the program. They had a certified nutritionist and a pro-athlete there together so I had high expectations for this portion. I am not "certified," in nutrition but I am very educated in that I have been a successful triathlete for nine plus years and I have done a ton of reading on the subject for myself, but also for my son who has ADHD to try to control his symptoms through a healthy diet.
     One of the areas the nutritionist covered was the importance of refuelling after a heavy workout or a race. I couldn't agree more here but where I disagree is with what she said to refuel with. When I offered what I refuel with she was very negative and said I needed to change my drink. I use a watered down Gatorade and a cliff or protein bar after a work out or hard race. The reason I water down the Gatorade is digestive issues. She said I need to find something else to drink and that watering down the Gatorade defeats the purpose of the drink. Okay fine but she offered no other suggestions on what sports drink to try. She said,"just try something else," or," try a product containing whey." I was looking for what she uses or even a list of others. When I mentioned Heed she also returned with a negative comment that she didn't like the food coloring in it. Okay, so again give me an alternative sports drink.I figured the pro-triathlete would offer up what sports recovery drink she uses but nothing was mentioned.
     The nutritionist continued her recovery-drink portion by offering chocolate milk as a,"cheap," alternative to some of the sports drinks out there. I was cringing the whole time she was talking about chocolate milk as a recovery drink because I know it has become a new fad but that doesn't make it good.
      There has been a lot of talk of chocolate milk as a recovery drink, but upon doing some more research on the topic I found that it really isn't a great recovery drink. Here is why; first of all you want three things in a recovery drink-electrolytes, sugars, and water. Electrolytes enable our cell membranes to carry electric impulses between cells. During intense exercise we lose potassium and sodium so we need to replace. We need simple(easily digestible) sugars to be replaced because during intense exercise we tap into our glycogen stores and when we don't replace those within two hours we start tapping into our blood sugar and this will cause muscle fatigue. Water is important for hydration.
     Chocolate milk would be okay to restore some hydration as it is liquid; okay so the water or hydration area is covered. Here is where the problem starts: milk has a slower absorption rate than water, meaning that for milk to get through your,"gut," it takes much longer than water and the goal is to get a fast absorption rate so the liquid reaches your circulatory system quickly. So milk can't compete with water or a sports drink. Another problem with milk is that it's main carbohydrate is lactose which has a low glycemic index which means it digests slowly. Also commercial chocolate milk contains high fructose corn syrup which also has a low glycemic index. Research also shows that while high fructose corn syrup will give you a "sugar," boost it is a manufactured product which means you can never completely get it out of your system.
     Chocolate milk's glycemic index has a value of 24. Most sport drinks contain maltodextrin or dextrose which has a glycemic value of 100. Again the chocolate milk just doesn't add up. I haven't even touched on the fact that  according to the NDDIC a large portion of the population in The United States has some sort of lactose intolerance. So how does milk fit in as a recovery for those of us who can't digest milk? Milk is not practical to store either as it needs refrigeration and who has time to remember a cooler on those long runs or rides?
     Okay so the nutritionist struck out on the chocolate milk recovery drink with me but what was more disturbing was the fact that when asked what the nutritional value of chocolate milk was she only answered two of the three things needed in a recovery drink. She mentioned re hydration and the sugar aspect, nothing on muscle recovery.
     I was also disappointed further when someone from the audience asked the pro-triathlete what she ate while she was training. I was drooling at this question and waited for some epiphany in her answer only to be disappointed again by her response of ,"Oh everything. And peanut butter." Really? Come on this was such a missed opportunity in my opinion to talk about the importance of a balanced diet. She basically said do what works for you. There are so many ,"super," foods out there and supplements et cetera that I felt like this seminar had so many missed opportunities to help us become better athletes through what we eat. After all information is power.
     There were some really good raffles and sales going on during the ladies night. I even won an entry into a triathlon for next year which I am really excited about. I had a fun night out with the girls and a decent glass of wine at the restaurant across the street. The bike information was great so all was not lost.

Tri-On Friends,
Kelly
check out these websites for some more info on chocolate milk as  recovery drink and what to use to make your own healthy recovery drink using fruit and veggies.
http://mikesmixrecoverydrink.com/chocolate-milk-recovery-drink/
http://www.raw-food-health.net/Homemade-Sports-Drink.html

Farewell But Not Goodbye

   I had a video about triathlon transitions to share this week for my blog but something or someone was pulling me in a different direction to write about a very important transition that I am going through now. It is not the transition from swim to bike or the transition from bike to run, but rather the fact that in one weeks’ time I will be moving my family to North Carolina to live. A little voice inside my head said the video can wait.
     Five short years ago we were faced with a decision to move to Pennsylvania for a promotion for my husband's job. When our kids were born I gave up full time work in sales to stay at home with our boys. My husband was the bread winner so when an opportunity came for him we knew it would be good for his career in the insurance industry. The move to Pennsylvania was inevitable.
     Here we are five years later moving back to the Raleigh area of North Carolina, right back where we started our family after college. As my neighbor said, “Full circle is nice." Full circle is right. I never thought I would feel sad leaving PA since I really did not have ties here but after five years I've finally felt like I was fitting in and that I had built a new life here for my family. My heart is sad in a way, but I know that once again this is the right move for my family. Once again my husband's job takes us back.
     There are many people, places and things I will miss about PA. I was able to plug into triathlon here, which is such a big part of me. I will miss the Catfish Triathlon on City Island that I have done each year since I moved here. I won't, however, miss swimming in the Susquehanna River; sorry folks but can you blame me? One year the river was so shallow triathletes were walking it. I had my first experience in the HydroWorx pool at the Catfish Tri where I got to try out the endless swim jet. I was immediately hooked and little did I know that I would develop a relationship with them.
     I will also miss the triathlon at Pinchot Park. I won't miss the fact that last year when I finished the race my son Nick informed me that they pulled out a very large black snake with fangs when they were fishing during my race. I will miss my runs on the trail and around the grounds at Messiah College. I won't miss all of those killer hills, but I will miss my running friends Susan and Fran and all the things we shared while we ran. I will miss running on the underwater treadmill at HydroWorx.
     I will miss the bike rides around here. I never thought I would say that because there are so many hills. My thick thighs are proof that my cycling has really improved, at least on hills and now I get bored on the flats. The scenery in Central PA is so beautiful and I would savor my rides taking in all the green fields and the miles and miles of farms in the area. The winding roads and the peacefulness of watching a farmer tend to his fields is something I will miss. The hard working farmer will forever be ingrained in my brain.
     I met some really good people here who are farmers that I had the pleasure of working for giving school tours. I will really miss their orchard and the fond memories of working with the schools and sharing information about what an orchard is and what happens there.
     I could name all of the great friends I've made but I think I'd like to explain what type of people they are rather than embarrass them by naming them. There seems to be one common thread in the friends that I’ve made in PA and that are God, family, country. What does that mean?
      My friends here have their priorities straight. They are not concerned with material things but rather helping others. I know of several families here that are involved in missionary work. Recently, one young man in the area travelled to South America on a mission and another family is soon to go to Costa Rica to help others find Christ. One family left the area and moved to Africa to build a new hospital.
      One friend showed up at my door after a trying time with my teenager with an apple crisp and a hug. Just being there for me when she knew I needed a friend; so much for not sharing a story.
      When ABC's Extreme Home Makeover showed up in PA, many of the friends I have here were involved in planning meals and coordinating volunteers to help a very needy family in nearby Etters. The people of our community showed up to do whatever was needed to get a very special home built for a quadriplegic.
     I have a great group of neighbors too. I will really miss hanging out in our back yards and getting together over the holidays. My neighbors would do anything to help my family, especially in the “transition mode," we've been in lately. Offers to cut grass or watch the kids or come over if I'm scared have been endless.
     Transitions are hard in triathlon and in life. I can practice transitioning for triathlon, but I can't practice some of life's transitions. What I can do is remain supportive of my family and the move and look at it as another fun adventure.

Tri- On,
Kelly    
    
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Tri-Father's Day Edition

 
  Father's Day is rapidly approaching and upon reflecting on my relationship with my dad, I thought it would be timely and appropriate to dedicate this week’s blog to my dad. My parents divorced when I was seven and although it was hard in some ways it was better for my brothers and I relationship with our dad. How is that possible? Dad was more focused on us after the divorce. We actually saw him more and spent more quality one-on-one time with him after he left our home. It was hard, but in the end he was there for us, perhaps more than he might have been if he had stayed with our mother.
     Dad is the reason that I am athletic; not the sole reason, but a very big reason that I am the person that I am today. We spent many Saturday afternoons at the park; where my brothers and I learned how to play whiffle ball, basketball, and baseball. I learned soccer well before the sport became popular in the United States, from playing with my dad and brothers at the park.
      We spent many hours taking hikes and enjoying the great outdoors. Dad had a real love for sports and passed that love to myself and my brothers. Dad was a basketball star in high school and I remember him trying to teach us how to do lay-ups at the park. Much to his dismay, none of us were born basketball players, but it didn't take us long to find our niche in sports.
     Dad taught us to swim at an early age. His love of the beach and swimming remains a major part of his life and ours. Dad lives in Florida half of the year where he swims laps in his pool and takes a walk on the beach daily. We were like fish as early as four and five years of age. We were far ahead of many other kids we knew growing up who feared the water. Swimming became a major part of our lives recreationally and later competitively. Most Saturdays in the winter months we swam at my grandfather's indoor pool.
     Most dads show their kids some sport type activities and that doesn't guarantee that the kids enjoy it as much as their dad does. But for me personally, the reason I loved those activities is because it was time spent with my dad where he was engaged and focused on us. He seemed to be really happy during these visits and the happiness transferred to me as a kid. Sports were a way to connect with my dad. We could play and talk and interact with each other in a positive manner. He was an encouraging, “coach," during our play times.
     In the seventies my dad took to the running craze. I remember he wanted to lose some weight and he started to run at the high school track down the street from where I grew up in Northeastern Ohio. I would go to the track sometimes with him and watch him go round and round. The time he spent running seemed to take forever as a spectator. I soon found myself taking a lap or two with him. I did not have an immediate love of running and I often wondered as a kid how and why he ran around that track so many times.
      But as time went by I found myself going to the same track and doing some laps around myself only to find that I did enjoy it. By the time I got to middle school I was regularly running on my own, and went out for the track team in seventh grade. I ran the mile and half mile and loved it. I loved the freedom I felt from running. I didn't care where I was going, but I knew how I felt when it was over. Dad used to say the same thing. That he didn’t, “feel right," if he didn't get in his run. The endorphins released from running obviously affected my dad in a good way, as they did for me as well. When I first started running and told my dad about it he said, “I’ll warn you, running is addictive." Boy was he right.
     One of my fondest memories with my dad is the time I went running with him and his friend George. They loved to run on country roads down in Peninsula, Ohio. We would run out by a farm called Szalay's where we would purchase our summer corn and other treats. At the time I was only about twelve, and thought I could run as far as they could. The reality was that I was only really able to run around two to three miles. My dad and George always did a minimum of five miles, but the day I decided to tag along they were doing six. Piece of cake, right? It was a typical hot and humid summer day in Northeastern Ohio, and I had to take quite a few walk breaks. Dad didn't care. He and George would circle around me and run back behind me so I wouldn't get lost. They never stopped running, but they never let me out of their sight either. I was never so happy to see the car that day, parked on the side of a corn field. I remember sprinting to get to the car. My dad replied with, “She’s like a horse to water." He and George cracked up at this.
     He never got mad at me for not keeping up and at the end he was smiling with pride that I had made it back to the car. "I bet you'll think twice before you want to do that again," he said. But what he didn't know was that I would try again and again.
     Dad developed bone spurs in his back years later. The doctor told him it was a result of pounding the pavement too much. The diagnoses; no more running. He could walk; ride his bike, swim etc. but no more running on concrete. My dad went through a bit of a depression as a result of not being able to run. I wished that back in the early eighties there had been the therapy pools like they have now. I recently told him about the HydroWorx pool with the underwater treadmill and he said he tried one recently at his Suma Health Club in Ohio. Still, I can't help but think that if Dad had access to one of those pools earlier he may still be running today.
     When I started swimming competitively in eighth grade I think my dad was kind of shocked. He knew nothing of the sport except for recreation purposes, and when my younger brothers decided to join the swim team as well, I think my dad was a bit sad that none of us followed in his basketball footsteps. But that did not discourage him from coming to all of our meets and cheering us on. As a mother of two very sports oriented boys, I can now really appreciate all the time our dad spent at our sporting events. Sometimes the last thing you want to do on a Saturday is watch a kids event, but he did it and with enthusiasm.
     Nine years ago when I did my first triathlon my dad was really excited. I think he thought that after one of those events I would be done with it. Last year when I did my first half ironman event he said, “You’re outta your mind kid, better you than me." He'll never really come out and completely give a compliment, that's just not his style, but I know that he has mentioned my stats to his tennis buddies. Dad took up tennis about ten years ago when he retired. He kicks my butt every time we play. He always says," You do triathlon; you don't have time to practice tennis, but if you did you'd be good."
     I'm proud of my dad. He has spent his life staying active and fit and he has passed that lifestyle to his children. He enjoys being outside and spends his days of retirement walking and swimming and biking around town. He has big baskets on the side of his bike so that he can ride to the grocery store as he does most of the shopping now. He says," Every day is a good day." I think that is the best motto anyone could ever hope for. Dad is getting older and he's slowing down a little. He gets cranky if his misses his walk or his tennis with his boys. He is a role model that has helped me love life and triathlon. Thanks Dad!
     By the way he doesn't even know what a blog is. A classic line from Dad when I told him that I blog was, “What the hell is a blog?" Someday maybe he'll see this. Probably not, but I know he knows in his heart how much of an inspiration he is to me.

Tri-On,
Kelly
    

Woodlake Triathlon 2011, Memorial Weekend

Back of the tee shirt from Woodlake Triathlon

     One of the great things about being American is our freedom to come and go as we please and do just about anything our hearts desire. This past Memorial weekend was no different for me. I was able to travel, freely from Pennsylvania to North Carolina without anyone stopping me to see papers or see where I was going. In fact, no one really knew or cared what I was up to unless I told them, because that is my own private information. Freedom. Privacy. The ability to do what I want when. Imagine living in a place where you could not travel freely? Memorial Day is such an important day as it signifies our ability to live freely in a great country and show appreciation for those that lost their lives giving us this wonderful gift. Let us never forget our gift of freedom.

     What a wonderful way to celebrate our great nation and commemorate our soldiers than to attend or participate in a sporting event.That is exactly what my family and I did on Saturday to kick off our Memorial Day weekend. The Woodlake Triathlon took place in Vass, NC on Saturday May 28th at 8am. A fifty minute drive south of Cary, NC is Woodlake Country Club, a cute, very well manicured retirement area.  The venue for the triathlon was perfect. There was a large marina area for the swim and bike transition. The bike took place on a rolling hill course through the country side.The run was flat and fast within the neighborhood. I enjoyed the scenery around the lake and out onto the road through the pretty golf course community.
     The team of folks running the event did a great job. There were plenty of volunteers at each and every turn on the out and back bike course, as well on the run portion. The volunteers on the course were a comfort because this was a smaller event and there were no maps in my race packet, which freaked my type "A" personality out at first. My husband calmed my nerves and said,"don't worry, just follow the crowd and I'm sure there will be plenty of people directing." Famous last words. I've done a few races in the past where there were not clear cut directions on the bike ride, leaving athletes going much further distances than needed and leaving them in a less than cheerful mood.
     The swim was a quick 600 yards of up and around the orange buoys. This would be a great swim for a first-timer.  I was told you could pretty much stand up at anytime as the water was fairly shallow." If you panic put your feet down,"was what I overheard one woman say. Spectators could easily see the swim at this race which was also really cool.There have been events that have not allowed for spectators at the swim start. See my swim tips from my last post.
     Prizes and food always make for a great race and Woodlake Tri was no exception here either. They gave everyone finisher medals, and for the age groupers an additional medal that said Woodlake on it. I was happy because I received both a finisher and a 3rd place age grouper award. The real winners of the whole race received a cool trophy of cyclist . The food spread consisted of good old American fare of hot dogs, baked beans and plenty of Gatorade and drinks. My kids loved the hot dogs. Of course the more traditional race fare of bananas and bagels appeared as well.
     During all events I make a point of talking to other athletes. I love to meet new people and although I usually don't make life long friends out of it, I love it because I always take away something valuable. Woodlake Triathlon was no different. I met a great girl of thirteen years named Wiona. She was doing the triathlon as a team with her family. She was walking on the run and I grabbed her and said,"Come on lets go together." We ran for a little while and she told me this was her second triathlon. Her dad had done the swim portion, her mom the bike and now she was completing the run. I told her how great I thought it was that she was doing the race. What she didn't know was that she was helping me get through the run myself. By talking to someone else it took the focus off how hot and humid it was, and how much I wanted to be done. Talking is a great distraction when racing.
     When I finished I learned that my family too had been talking to other spectators and we met a great family from Cary, NC. It turns out that they are originally from New Jersey, my husbands home state and that they had a son named Luke exactly the same age as my son Nick. The boys both play lacrosse. Through our commonality we made some new friends that day.
     My favorite person at the race was a seventy three year old finisher named Sharon Roggenbuck. As we were waiting for results I touched her arm and let her know what an inspiration she is to me. I have seen her on the circuit in North Carolina for the nine years that I have been doing triathlons. I should have asked her how long she had been doing them, but I didn't want to seem like a stalker. She asked me how my race was and then I walked away. Later during awards she cartwheeled up to get hers. She has the brightest blue eyes I have ever seen and a zest for life and triathlon that I hope I will continue to have into my seventies and beyond.
     Even my husband had a good time on Saturday. He said, "You know, I love the positive attitudes around here. These events promote such positive thinking and values. I love to be around such positive energy!"
     It's contagious and that is why I am still at it. The day ended with a cheer from everyone for a guy who came in without finishing. It is always so hard and sad to see that. He just didn't have enough time and the event coordinators had started shutting down the course. He came in and the man running the awards made a special announcement for him. We all clapped and cheered for him because we know how hard is it, even a sprint distance can be tough. The announcer said it best, "He gave it his best today."

Tri- On!
Kelly

Kelly coming into finish

Kelly's finish Woodlake Triathlon

 I'll have more pictures to share soon:)

My Son Bryce in transition area





Taking on the Swim

   Many times I have heard people say that what has kept them from doing a triathlon is the swim portion. Even my own brother, who is an amazing swimmer, has said that he simply doesn't have the time to incorporate swimming into his workout. I would encourage anyone to incorporate swimming into their workout because of the low impact nature of the sport. Even if you never want to do a triathlon, swimming is wonderful exercise that you can participate in for life. This post is dedicated to swim tips for the triathlete and the beginner who may want to try a, "tri," but may be apprehensive because of the swim portion of the race.

     The best way to get involved in a triathlon is to sign up for a pool swim tri. There are many out there and now that the sport is getting more popular, I'm confident that you could find one in your town or surrounding area. The YMCA is a great place to start. Many of the local Y's are offering pool swim triathlons. The YMCA of the West Shore in Camp Hill, PA is currently offering a class where they will train you to do a sprint triathlon. Group exercise is often helpful if you have trouble motivating yourself. Their course ends with the class participating in a real triathlon.

     One of the fears people often have is swimming in open water. How many times have I heard, “I don't know how you get in the water with that many people? Doesn't it freak you out?" That is why a pool swim is helpful if you've never done an open water swim. The pool swim triathlon requires that participants submit a time for the distance being covered. Once the administrators of the race receive your time they can group participants; that way you'll be with swimmers close or even a little slower than your own ability. One word of warning; people do lie on their time submission so you still have to be careful and watch for others around you. I once had a guy behind me that was practically on top of me after the first lap of the swim. I simply moved over in my lane and let him pass me; this is much easier to do in a pool than in open water.

      Exiting a pool is a little easier than exiting from a rocky river or lake. Two years ago I witnessed an athlete cutting his foot on a rock as he exited the river. Chances of a cutting your foot at a pool are less.

      A pool swim is also a little less intimidating because you can see the bottom of what you are swimming in, it's easier to see where you are going, and the swim distance is usually shorter than it would be in open water. The race will be set up inside a natatorium (sometimes outside) where you will line up according to your time. When it is time to swim you get in the water and someone will start you (another advantage- a standing start versus a diving start). Someone will be in front of you and someone will be behind you, but there is usually a pause of around ten seconds in between participants, so while you are swimming with others around you, it is a more controlled environment.       

     Another advantage is the pool will probably be heated so you won't need a wetsuit. The water temperatures in lakes, oceans, and rivers always vary, so sometimes a wetsuit is needed. While some triathletes swear that they can't live without a wetsuit because of added buoyancy, I feel that the time gained by wearing a wetsuit is lost by trying to get out of it. Wetsuit lover or not, you won't need one for a pool swim.

     Practice makes perfect for any type of race including a pool swim triathlon. Get yourself to a pool and practice an," in water," start. Stand in the shallow end and push off of the wall under water.  "Streamline," off of the wall by putting your arms against your ears and stretching them out in front of you as far as you can. Don't forget to interlock your hands so that you resemble a torpedo. This will maximize the distance you travel off of the wall. By properly streamlining off of the wall you can travel further distances without even swimming, and for the non-swimmer this means saving energy.

       If you know how to flip turn I would highly recommend practicing your turns. Like streamlining off of the wall, flip turns (done properly) can place an efficient swimmer half way down the lane, saving you time and energy. Many pool swims that I've done have you flip turn, and then swim under the lane line to transition to the next lane in the pool. I would highly recommend practicing this, as it can be tricky, especially if you are already nervous. Ask around and find out how you will transition from one lane to the next and if it's legal to flip turn. If you don't know how to flip turn, I would suggest practicing a two handed touch on and off of the wall. You will be disqualified if you don't touch the wall upon turning.

     A pool swim triathlon is a great way to get your feet wet (I couldn't resist) if you are fearful of swimming in open water. The pool swim is also great for the child or teen who wants to try a triathlon. Pool swims are also really great for spectators, as they can stand around the pool and cheer you to the end. 

     I guarantee once you try a triathlon with a pool swim you'll be hooked, and then you'll gain the confidence to head to a lake, ocean, or river for an open water challenge.

Tri- On Friends,

Kelly

See the videos below from You Tube to learn more about streamlining and flipturns.