Habit as defined by the online dictionary as . A recurrent, often unconscious pattern of behavior that is acquired through frequent repetition. b. An established disposition of the mind or character. 2.
Habits have often had a negative connotation like smoking, picking one's nose, sucking your thumb, drinking in excess, drug abuse etc., but a habit like working out can be good and is attainable.
Now that triathlon season is over it is easy to get out of my good "habits" of practicing swimming, biking, and running. The holidays are among us and exercise for some of us is the first thing to not make a habit, but this blog will help get those good habits back in working order.
Race to stay in shape and form a habit. How does this work? Even though triathlon season is over I can still find many running races throughout the year to keep my focus on at least one of the three sports that I participate in. Sign up for a 5k, 10k, half-marathon or even marathon. I am lucky enough to live in a state where there are lots of races throughout the year, but even in other parts of the country there are races in the months of November through April. Many states offer runs during the Thanksgiving holiday and even on New Years Eve. In Cary, NC there was an 8k Turkey Trot sponsored by Inside Out Sports on Thanksgiving Day. I ran it this year and have done others in the past. This race kept me focused on my running and in the "habit" of continuing to run because I knew that in order to run the 5 miles I'd have to continue training. Also there is a cost incurred to run in these races, and I find when there is money involved I look at it as an investment. Try to find a running race for each month. One in Nov, Dec, Jan, Feb etc. especially if they are smaller runs like 5 to 10 kilometers. This will help keep your training runs going, and help you stick to your habit.
Create a schedule. A habit is something that you do daily so write out a workout schedule and incorporate it into your daily routine. You take a shower each day, eat each day, go to work, each day, so add some form of exercise to your day. Sounds easy, but I realize it is not that easy to create healthy habits. At first I would recommend that you don't think about the items on your schedule, but rather just "do" the items on your list and check them off. Some studies show that 21 days is the magic number to create a habit, but realistically I think it may take longer or shorter depending on the person.
Habits are more fun when done with a friend. Think about it. You go out to dinner with other people, you go out for a drink with others, maybe you shop with others, so why not get a workout partner to help you form a healthy habit? Working out with a friend or a group will hold you accountable because the other person or persons is waiting for you to show up to do the activity. I run a Masters Swim group at Lifetime Fitness in Cary and some of my students are intstuctors themselves. These instructors admit that even for them it is hard to self-motivate sometimes and they work harder when they are in a group setting. The same is true for myself. I work out much harder if I am with another person doing the same activity.
Distract yourself out of a bad habit and create a new good habit. My mom was a smoker for years. She decided to quit one day. When I asked her how she did it she said,"When I wanted a cigarette I distracted myself by doing something else." Find yourself logging into Facebook the same time everyday? Why not go outside and take a quick walk or run during that time? An average person can run a mile in ten minutes or walk a mile in thirteen minutes. Distract yourself with a good habit.
Be realistic when creating a good habit. Don't pick early morning to start your workout program if you hate getting up at 5 am. Chances are you won't create a "habit" that way. Do try to incorporate your new habit in small increments with realistic expectations. Don't beat yourself up if you've written on your schedule that you'll exercise every day for 30 minutes and the reality is that you've exercised for 4 days in twenty minute increments. The next week try to maintain what you've done the week before and keep adding to it. I tell some of the people in my swim class to add a minute or two each class if they can't complete the hour. The same holds true for any exercise program-add a minute or two each session and soon you'll increase longevity without even realizing it.
Tri-on and Happy Holidays!
Kelly
Wednesday, December 12, 2012
Wednesday, October 3, 2012
Skin Care for the Triathlete and Beyond
The movie A Christmas Story reminds me of my childhood. There is a scene in the movie where the mother is getting her youngest son ready to go outside in the dead of winter and he can barely move because he is so constricted from his snow suit. I grew up in Northeastern Ohio and remember my mother bundling up my brothers and I to endure the walk to school in the winter. I have fond memories of playing on snow drifts that were as tall as I was. Even with the cold winters in Ohio, I developed a love for the outdoors.
My summers were spent playing neighborhood games, climbing trees, riding bikes, and swimming outside. The only time my brothers and I ever came indoors was to eat and sleep. Our skin would turn a deep tan from the time spent outside and never once did we think of putting on sun screen. Back in the late seventies as long as you didn't burn no one thought about protecting their skin.
When I was about ten years old I started running. My dad was a big runner when I was growing up and used to run on our high school track. One day, rather than spectating on the grass, I decided to join him. First a lap and then I gradually worked up to a mile. I hated it at first, but later learned that the way you felt afterwards outweighed the pain during, and the time I spent with Dad was priceless. There were no treadmills. We ran outside exposing ourselves to the elements of the environment.
Thirty some odd years later, I still have a love of the outdoors. I try to swim, bike, and run outside as much as possible. It's too boring indoors. I've never had too many skin issues as a result, but this year after teaching outdoor summer swim lessons I noticed some spots on my face and back. I use sun screen of course, but I wasn't informed on the fact that the type I was wearing was not protecting me as much as I had thought. The dermatologist checked me and thankfully no skin cancer. But she did inform on the differences between chemical and physical sunscreens.
Chemical sunscreens contain special ingredients that act as filters and reduce ultraviolet radiation penetration to the skin.These sunscreens are colorless and leave a clear film on the skin.These sunscreens usually contain UVB absorbing chemicals and sometimes UVA absorbers.UVA rays age us and UVB rays burn.(Think of A- for age and B- for burn).
Physical sunscreens or sun block contains ingredients like titanium dioxide and zinc oxide. These ingredients can leave a white film and are sometimes hard to remove, but the ingredients block from UVA and UVB light and ultraviolet light. Look for products that block both UVA and UVB rays or say broad spectrum to make sure you are getting total protection from the sun.
One of the products I was using was a chemical, water resistant sunscreen by Coppertone with a SPF of about 30. This was fine except that after about 40 minutes this protection was virtually rinsed off in the pool. It would still be okay to use this product, but you need to reapply often to get the coverage you need.
My dermatologist recommended that I use a physical sun block that contains titanium dioxide or zinc oxide or both. These physical blockers last a little longer than the chemical sunscreens. I found that Neutrogena Pure and Free Baby sunblock stick with an SPF of 60 works well and contains both zinc oxide and titanium dioxide. It is much harder for this product to rinse off, but you should still reapply sunscreen especially if you are spending extended periods of time in the pool or ocean. Most sunscreens or blocks only last about an hour. One of the mistakes I made was not reapplying.
I also wear a sunscreen with an SPF of 30 or greater built into my makeup. Summer is over but you should protect your skin all year long. Your skin is exposed to UVA and UVB light even when riding around town in the car. There are some great products over the counter that contain titanium dioxide and zinc oxide in them such as Mabelline BB cream. This product is an all in one makeup that has a primer in it as well, and at $8 a tube it is really affordable. Too Faced Tinted Beauty Balm is another BB cream(you can find this at Ulta stores) that is a bit more expensive, but gives skin a great glow and broad spectrum coverage from the sun. Most of the BB creams out there are a bit thicker than regular foundation and take some practice to blend, but once you try it I'm certain you will really like the end result.
Whatever activity you enjoy make sure to include sunscreen or sunblock in your routine before you go outside. Our skin is an important organ to protect and no matter what your age you want to look your best.
Tri- On,
Kelly
My summers were spent playing neighborhood games, climbing trees, riding bikes, and swimming outside. The only time my brothers and I ever came indoors was to eat and sleep. Our skin would turn a deep tan from the time spent outside and never once did we think of putting on sun screen. Back in the late seventies as long as you didn't burn no one thought about protecting their skin.
When I was about ten years old I started running. My dad was a big runner when I was growing up and used to run on our high school track. One day, rather than spectating on the grass, I decided to join him. First a lap and then I gradually worked up to a mile. I hated it at first, but later learned that the way you felt afterwards outweighed the pain during, and the time I spent with Dad was priceless. There were no treadmills. We ran outside exposing ourselves to the elements of the environment.
Thirty some odd years later, I still have a love of the outdoors. I try to swim, bike, and run outside as much as possible. It's too boring indoors. I've never had too many skin issues as a result, but this year after teaching outdoor summer swim lessons I noticed some spots on my face and back. I use sun screen of course, but I wasn't informed on the fact that the type I was wearing was not protecting me as much as I had thought. The dermatologist checked me and thankfully no skin cancer. But she did inform on the differences between chemical and physical sunscreens.
Chemical sunscreens contain special ingredients that act as filters and reduce ultraviolet radiation penetration to the skin.These sunscreens are colorless and leave a clear film on the skin.These sunscreens usually contain UVB absorbing chemicals and sometimes UVA absorbers.UVA rays age us and UVB rays burn.(Think of A- for age and B- for burn).
Physical sunscreens or sun block contains ingredients like titanium dioxide and zinc oxide. These ingredients can leave a white film and are sometimes hard to remove, but the ingredients block from UVA and UVB light and ultraviolet light. Look for products that block both UVA and UVB rays or say broad spectrum to make sure you are getting total protection from the sun.
One of the products I was using was a chemical, water resistant sunscreen by Coppertone with a SPF of about 30. This was fine except that after about 40 minutes this protection was virtually rinsed off in the pool. It would still be okay to use this product, but you need to reapply often to get the coverage you need.
My dermatologist recommended that I use a physical sun block that contains titanium dioxide or zinc oxide or both. These physical blockers last a little longer than the chemical sunscreens. I found that Neutrogena Pure and Free Baby sunblock stick with an SPF of 60 works well and contains both zinc oxide and titanium dioxide. It is much harder for this product to rinse off, but you should still reapply sunscreen especially if you are spending extended periods of time in the pool or ocean. Most sunscreens or blocks only last about an hour. One of the mistakes I made was not reapplying.
I also wear a sunscreen with an SPF of 30 or greater built into my makeup. Summer is over but you should protect your skin all year long. Your skin is exposed to UVA and UVB light even when riding around town in the car. There are some great products over the counter that contain titanium dioxide and zinc oxide in them such as Mabelline BB cream. This product is an all in one makeup that has a primer in it as well, and at $8 a tube it is really affordable. Too Faced Tinted Beauty Balm is another BB cream(you can find this at Ulta stores) that is a bit more expensive, but gives skin a great glow and broad spectrum coverage from the sun. Most of the BB creams out there are a bit thicker than regular foundation and take some practice to blend, but once you try it I'm certain you will really like the end result.
Whatever activity you enjoy make sure to include sunscreen or sunblock in your routine before you go outside. Our skin is an important organ to protect and no matter what your age you want to look your best.
Tri- On,
Kelly
Friday, September 7, 2012
Got Ten Minutes?
One of my students in my Master's Swimming class asked me last week,"why do I always feel crummy in the first few minutes of class?" It's true, it takes about ten minutes before you get into a nice rhythm with just about any form of exercise. But beyond working out, think about how hard it is to get started with any task. I know how many times I hit the snooze button before getting out of bed, or how many times I pass by the vacuum cleaner before using it. How about the task of cleaning your house, or cleaning out a closet or drawer? Working out can easily be procrastinated just like anything else that you don't particularly love doing, but if you give yourself at least ten minutes to get started I guarantee it will be become easier and even enjoyable.
Ever heard of endorphins? When you swim, bike,or run or perform other types of strenuous endurance activity your pituitary gland releases substantial quantities of endorphins or chemicals which can leave you feeling euphoric and actually block sensations of pain. That is why endurance athletes can do what they do.
The naturally produced chemical can make you calm during a time when you wouldn't think so. I am reminded of when my son cut his head open on a coffee table and I had to rush him to the hospital. I was as cool as a cucumber during the episode.These chemicals are released during times of stress.The endorphins can also make an athlete feel great after a hard workout. Hence the term, 'runner's high.' This feeling can explain why people keep training and racing. I know personally I do feel better after a workout. The feeling you get becomes addictive and research done in the 1970's proves that the chemical release from this is similar to what a person feels who is using morphine or heroin.
So what about this ten minute stuff? As far as giving yourself ten minutes to feel,"good,"during a workout I would say that is a good starting point. An average person can run a mile in ten minutes.It always takes me a mile of running before I start to feel balanced, but that first ten minutes is always uncomfortable. Similarly for swimming or cycling you need ten minutes to warm up your body to get your heart rate elevated, and into your aerobic training zone.
There have been studies on how long it takes for those endorphins to kick in, and for each person it is a little different. Some people can take up to thirty minutes before they feel,"right," during strenuous activity.
The bottom line is give yourself a little time to get going with your workout before you throw in the towel. It is never easy, but just like any other activity once you get started the feeling of accomplishment, and release of those brain chemicals will leave you feeling like a million bucks.
Tri- On,
Kelly
For more information http://www.livestrong.com/article/197569-seratonin-endorphins-exercise/ check out this article.
Ever heard of endorphins? When you swim, bike,or run or perform other types of strenuous endurance activity your pituitary gland releases substantial quantities of endorphins or chemicals which can leave you feeling euphoric and actually block sensations of pain. That is why endurance athletes can do what they do.
The naturally produced chemical can make you calm during a time when you wouldn't think so. I am reminded of when my son cut his head open on a coffee table and I had to rush him to the hospital. I was as cool as a cucumber during the episode.These chemicals are released during times of stress.The endorphins can also make an athlete feel great after a hard workout. Hence the term, 'runner's high.' This feeling can explain why people keep training and racing. I know personally I do feel better after a workout. The feeling you get becomes addictive and research done in the 1970's proves that the chemical release from this is similar to what a person feels who is using morphine or heroin.
So what about this ten minute stuff? As far as giving yourself ten minutes to feel,"good,"during a workout I would say that is a good starting point. An average person can run a mile in ten minutes.It always takes me a mile of running before I start to feel balanced, but that first ten minutes is always uncomfortable. Similarly for swimming or cycling you need ten minutes to warm up your body to get your heart rate elevated, and into your aerobic training zone.
There have been studies on how long it takes for those endorphins to kick in, and for each person it is a little different. Some people can take up to thirty minutes before they feel,"right," during strenuous activity.
The bottom line is give yourself a little time to get going with your workout before you throw in the towel. It is never easy, but just like any other activity once you get started the feeling of accomplishment, and release of those brain chemicals will leave you feeling like a million bucks.
Tri- On,
Kelly
For more information http://www.livestrong.com/article/197569-seratonin-endorphins-exercise/ check out this article.
Sunday, August 19, 2012
Back to School/ Back to Fitness
It is hard to believe that it is the middle of August. Time really does fly when you are having fun. I have enjoyed my summer with my two boys, but usually by this time of the summer boredom sets in. We have exhausted all the activities that summer brings, and it is time to go back to school and time to get organized.
I love to go through my kids rooms at this time of the year and get everything from closets to desks cleaned out and ready for the new school year. I like to get organized myself, and I like to think about fitness goals for this time of year as well. I know many of you reading may have kids and the thought of getting your household organized, let alone getting organized for fitness can be an overwhelming concept.
While any sort of fitness is never easy, I wanted to share some tips of how to get back into your exercise groove, even if you have no idea where you'll find the time.
Tip number one for exercise is to get up a little earlier each morning and go for your run, walk, or whatever it is you like to do, and get it out of the way. It really energizes me if I can get up and exercise before other tasks start. For career folks an early morning workout can wake you up and boost your activity level for the rest of the day.
Sometimes the early morning thing just doesn't work, but no matter what your situation, exercise can still happen. After work is harder because you naturally feel more tired, you have food in your stomach, and exercise can be thought of as one more grind. But it really doesn't have to be. Hit the gym or the park directly after work. You'll boost your momentum for the rest of the day,and feel like eating less dinner after an evening workout. If I can't workout in the morning then I use my kids sports practices to fit in my exercise. They are old enough to be dropped at the soccer field or the lacrosse field. I fit in a bike or a run during that hour or two hour time slot.
But what if your kids are too little to,"drop and go?" No worries, you can walk or run around the soccer field or lacrosse field. If they swim, hop into an empty lane and do some laps. When basketball is in session I run or walk around the outside of the school and sprint in to take peeks while my son practices. I have seen so many moms and dads sitting during their kids practices and it is time wasted.
Time is always an excuse, but all you need is about thirty minutes a day to get fit. What if you don't have a block of thirty minutes? Another trick is to break up that thirty minutes into three groups of ten minute increments. Everyone has ten minutes. How often do you go on Facebook, check your email or text for ten minutes? Run around the block, take a walk, walk down and back up some stairs, do some sit-ups, or push-ups, run some sprints... get the picture? Count how many sit-ups or push-ups you can do in ten minutes, and I bet you'll surprise yourself.
Make a schedule. When all else fails I make a schedule. Life is so busy with work, family, and triathlon that if I don't make a schedule for most things it just doesn't happen. I even schedule plans with friends and family or I just don't see anyone.
You don't need to be a triathlete or an athlete to meet your fitness goals. Find activities that you love and get busy. Use the fall season to get organized in your life and your fitness, even if you aren't going back to school. The weather is cooler and it is a great time to start so by the holidays you are looking great for all the festivities.
Happy Training and Happy Tri-ing,
Kelly
I love to go through my kids rooms at this time of the year and get everything from closets to desks cleaned out and ready for the new school year. I like to get organized myself, and I like to think about fitness goals for this time of year as well. I know many of you reading may have kids and the thought of getting your household organized, let alone getting organized for fitness can be an overwhelming concept.
While any sort of fitness is never easy, I wanted to share some tips of how to get back into your exercise groove, even if you have no idea where you'll find the time.
Tip number one for exercise is to get up a little earlier each morning and go for your run, walk, or whatever it is you like to do, and get it out of the way. It really energizes me if I can get up and exercise before other tasks start. For career folks an early morning workout can wake you up and boost your activity level for the rest of the day.
Sometimes the early morning thing just doesn't work, but no matter what your situation, exercise can still happen. After work is harder because you naturally feel more tired, you have food in your stomach, and exercise can be thought of as one more grind. But it really doesn't have to be. Hit the gym or the park directly after work. You'll boost your momentum for the rest of the day,and feel like eating less dinner after an evening workout. If I can't workout in the morning then I use my kids sports practices to fit in my exercise. They are old enough to be dropped at the soccer field or the lacrosse field. I fit in a bike or a run during that hour or two hour time slot.
But what if your kids are too little to,"drop and go?" No worries, you can walk or run around the soccer field or lacrosse field. If they swim, hop into an empty lane and do some laps. When basketball is in session I run or walk around the outside of the school and sprint in to take peeks while my son practices. I have seen so many moms and dads sitting during their kids practices and it is time wasted.
Time is always an excuse, but all you need is about thirty minutes a day to get fit. What if you don't have a block of thirty minutes? Another trick is to break up that thirty minutes into three groups of ten minute increments. Everyone has ten minutes. How often do you go on Facebook, check your email or text for ten minutes? Run around the block, take a walk, walk down and back up some stairs, do some sit-ups, or push-ups, run some sprints... get the picture? Count how many sit-ups or push-ups you can do in ten minutes, and I bet you'll surprise yourself.
Make a schedule. When all else fails I make a schedule. Life is so busy with work, family, and triathlon that if I don't make a schedule for most things it just doesn't happen. I even schedule plans with friends and family or I just don't see anyone.
You don't need to be a triathlete or an athlete to meet your fitness goals. Find activities that you love and get busy. Use the fall season to get organized in your life and your fitness, even if you aren't going back to school. The weather is cooler and it is a great time to start so by the holidays you are looking great for all the festivities.
Happy Training and Happy Tri-ing,
Kelly
Friday, July 20, 2012
"Triangle" Becomes Circle:My Ten Year Love Affair with Triathlon
Anniversary is defined as a day that commemorates or celebrates a past event that occurred on the same day of the year as the initial event. For example, the first event is the initial occurrence or, if planned, the inaugural of the event. One year later would be the first anniversary of that event. The word was first used for Catholic feasts to commemorate saints.
Last weekend I participated in Triangle Triathlon in New Hill, NC. What made is so special was that the first triathlon I ever did was ten years prior at the Triangle Triathlon at Lake Crabtree in Raleigh. The event venue had changed since I participated and completed ten years ago, but it was still a very well run event as I had remembered back in 2002.
My ten year anniversary of competing in triathlon was a special day for me. Most people relate to anniversaries through celebrating their wedding date, birth date or even death date. But for me triathlon has been such an integral part of my life that I felt like"anniversary" was a good word to describe my journey.
Triathlon has been much like my own marriage in that I am committed, I show up regularly for training weather I want to or not, and sometimes I have a love/hate relationship with triathlon. Like a marriage, I've had my ups and downs with triathlon, have had joys and sorrows with triathlon, and have grown comfortable with triathlon after training and racing for so long. Triathlon has been there for me when I was up, down, sick, rich, poor, and lonely- much like my own husband has been there too. Triathlon came through when I had relatives die, when I moved across country to a state I had no ties with, when I had to start my real life over. Triathlon, like my seventeen year marriage to Mark, has given me more than I could ever give to it.
In 2002 I announced at a girls night out that I had signed up for the Triangle Triathlon. My friends at the time knew my competitive spirit, and that I had been a competitive swimmer and runner. They also knew that I would probably do well as I was fairly athletic. What the girls did not know was that signing up for that triathlon was a defining moment for me that went far beyond an athletic competition.
I had quit my job a few years prior to stay at home and raise my son Bryce. Three and half years later my son Nick was born. I was doing the "mom" thing, which was great, but a part of me felt as though I had been placed on a shelf. Without the career part of me, I felt a little lost as a person. I was now defined by my children and by other moms as, Bryce's mom or Nick's mom. Don't misunderstand, being a mom is the greatest thing that ever happened to me, still I felt that I was losing some of my own identity. Signing up for the triathlon, and later completing it and doing well, was another way for me to define myself, other than a mom or a wife or even a career person.
I was elated after completing Triangle Triathlon in 2002. I bragged to friends and family that,"I'm a triathlete." I wasn't an Iron man or anything(that would come later) but that I could now add another category to describe myself that would make me feel proud. Triathlon saved my self esteem during those years and beyond.
Triathlon to me in 2012 is so much more than racing and training. Ten years later, I am able to share my passion with others through teaching children at the YMCA, and teaching adults swimming and swimming technique at Lifetime Fitness in Cary. I am able to share how to train and participate in triathlon to those who want to learn. Nothing could make me happier. It is not about me at all, but about those I can help strive to meet their goals. Teaching and coaching helps me stick with it now. I am getting older and the PR's and the worrying about what place I'll make are slowly phasing out. What I love most is being out there and talking to other triathletes that have been at it for years. The stories and the heart behind triathlon make it great.
I met a wonderful woman at Triangle Triathlon this year. We were waiting in the, oh so long line, for the porta potty prior to the start, and I struck up a conversation with the woman in front of me. She told me how she had been doing the Triangle Tri since the very first one at Kildaire Farms in Cary. I shared my own story of how I had done my first triathlon at Lake Crabtree and how nasty the water was. She continued to share her story of how she and her husband had been triathloning since 1978 when the sport was not as popular as it is now. Her children had also become triathletes and now were grown with their own children. I shared how my own children had grown up watching all of my events, and that today they were home sleeping in. I remember bringing the jog strollers and plenty of snacks to keep my kids occupied while I raced, and my poor husband hanging around trying to keep a toddler and a six year old busy. We said our goodbyes as we got our turn at the porta potty and I noticed her age on the back of her leg-64 years young! How impressive to see all ages competing. I was instantly energized.
The day ended with me placing third for my age group. I was really proud as the field was larger than some of the other races I had done this year. The best I had ever done for the Triangle Triathlon was about 5th or 6th in my age group, so on my "anniversary" it felt really special.
My Tri-Life had come full cirlcle last weekend. The "Triangle" became the circle for me as I crossed the finish line and had my own husband cut the timing chip off of my leg. He was now able to volunteer at one of my events, rather than chase our two boys, who are now a rising sophomore and a rising sixth grader. Time sure has flown in my tri life. I wouldn't change a thing. Triathlon to me now is like a strong marriage or favorite sweater; I am comfortably settled in for more years of tri-ing.
Tri-On Friends,
Kelly
Last weekend I participated in Triangle Triathlon in New Hill, NC. What made is so special was that the first triathlon I ever did was ten years prior at the Triangle Triathlon at Lake Crabtree in Raleigh. The event venue had changed since I participated and completed ten years ago, but it was still a very well run event as I had remembered back in 2002.
My ten year anniversary of competing in triathlon was a special day for me. Most people relate to anniversaries through celebrating their wedding date, birth date or even death date. But for me triathlon has been such an integral part of my life that I felt like"anniversary" was a good word to describe my journey.
Triathlon has been much like my own marriage in that I am committed, I show up regularly for training weather I want to or not, and sometimes I have a love/hate relationship with triathlon. Like a marriage, I've had my ups and downs with triathlon, have had joys and sorrows with triathlon, and have grown comfortable with triathlon after training and racing for so long. Triathlon has been there for me when I was up, down, sick, rich, poor, and lonely- much like my own husband has been there too. Triathlon came through when I had relatives die, when I moved across country to a state I had no ties with, when I had to start my real life over. Triathlon, like my seventeen year marriage to Mark, has given me more than I could ever give to it.
In 2002 I announced at a girls night out that I had signed up for the Triangle Triathlon. My friends at the time knew my competitive spirit, and that I had been a competitive swimmer and runner. They also knew that I would probably do well as I was fairly athletic. What the girls did not know was that signing up for that triathlon was a defining moment for me that went far beyond an athletic competition.
I had quit my job a few years prior to stay at home and raise my son Bryce. Three and half years later my son Nick was born. I was doing the "mom" thing, which was great, but a part of me felt as though I had been placed on a shelf. Without the career part of me, I felt a little lost as a person. I was now defined by my children and by other moms as, Bryce's mom or Nick's mom. Don't misunderstand, being a mom is the greatest thing that ever happened to me, still I felt that I was losing some of my own identity. Signing up for the triathlon, and later completing it and doing well, was another way for me to define myself, other than a mom or a wife or even a career person.
I was elated after completing Triangle Triathlon in 2002. I bragged to friends and family that,"I'm a triathlete." I wasn't an Iron man or anything(that would come later) but that I could now add another category to describe myself that would make me feel proud. Triathlon saved my self esteem during those years and beyond.
Triathlon to me in 2012 is so much more than racing and training. Ten years later, I am able to share my passion with others through teaching children at the YMCA, and teaching adults swimming and swimming technique at Lifetime Fitness in Cary. I am able to share how to train and participate in triathlon to those who want to learn. Nothing could make me happier. It is not about me at all, but about those I can help strive to meet their goals. Teaching and coaching helps me stick with it now. I am getting older and the PR's and the worrying about what place I'll make are slowly phasing out. What I love most is being out there and talking to other triathletes that have been at it for years. The stories and the heart behind triathlon make it great.
I met a wonderful woman at Triangle Triathlon this year. We were waiting in the, oh so long line, for the porta potty prior to the start, and I struck up a conversation with the woman in front of me. She told me how she had been doing the Triangle Tri since the very first one at Kildaire Farms in Cary. I shared my own story of how I had done my first triathlon at Lake Crabtree and how nasty the water was. She continued to share her story of how she and her husband had been triathloning since 1978 when the sport was not as popular as it is now. Her children had also become triathletes and now were grown with their own children. I shared how my own children had grown up watching all of my events, and that today they were home sleeping in. I remember bringing the jog strollers and plenty of snacks to keep my kids occupied while I raced, and my poor husband hanging around trying to keep a toddler and a six year old busy. We said our goodbyes as we got our turn at the porta potty and I noticed her age on the back of her leg-64 years young! How impressive to see all ages competing. I was instantly energized.
The day ended with me placing third for my age group. I was really proud as the field was larger than some of the other races I had done this year. The best I had ever done for the Triangle Triathlon was about 5th or 6th in my age group, so on my "anniversary" it felt really special.
My Tri-Life had come full cirlcle last weekend. The "Triangle" became the circle for me as I crossed the finish line and had my own husband cut the timing chip off of my leg. He was now able to volunteer at one of my events, rather than chase our two boys, who are now a rising sophomore and a rising sixth grader. Time sure has flown in my tri life. I wouldn't change a thing. Triathlon to me now is like a strong marriage or favorite sweater; I am comfortably settled in for more years of tri-ing.
Tri-On Friends,
Kelly
Friday, June 29, 2012
Run a Marathon Under Water
If you've been reading you'll know that there is a product out there that I love. It is called an underwater treadmill and I have had the privelege of using it. Mostly these treadmills, by a company called HydroWorx, are found in physical therapy offices and rehab clinics. College and professional sports teams also use the pools and treadmills to train and rehab their athletes. The beauty of the underwater treadmill is that you are not getting the impact that regular treadmill running or outdoor running gives. You are weightless and it really feels like you can run forever on these. I used the product when I was living in PA and I was able to run for an hour or more without any soreness the next day. There is also an attachment that comes with the treadmills that allows you to blast water on sore areas at a rapid rate which helps to prevent soreness or rehab soreness you may already have. I used the hose on a sore knee and the next day that same knee felt better. The hose also rids any build up of lactic acid to the area that it is applied.
How does an underwater treadmill relate to a marathon? HydroWorx is sponoring the first underwater marathon this September 9, 2012. The marathon takes place in Hershey Pennsylvania at the Troegs Brewery to benefit the Eagle Fund. There is a 5k,10k, half or full marathon available. Anyone can run on this treadmill. The treadmills can now be found at a local YMCA in Randolph NJ and the testimonials from the members are outstanding. They've had poeple who could not run anymore, up and running on the treadmills. You get the benefit of running without all the pounding to your joints-it really is amazing.
There is no reason not to run this marathon. Gather up your running buddies and head to PA for a really fun experience. Even if you are a non-runner this event is especially for you.Hershey is a great town that offers plenty of fun things to do after the marathon as well. There is Hershey Park with lots of fun rides and a water park, check out Chocolate World for all of you chocolate lovers, and the Giants Center offers sporting events and concerts. You could make a whole weekend of it and don't forget to enjoy some good beer after the marathon at Troegs.
Spread the word to your running and triathlete community. Mark my words, these treadmills are coming soon to a healthclub near you. You heard it here first on my blog.
See the link below for more info on the HydroWorx Underwater Marathon.
Tri- On Friends,
Kelly
http://www.underwatermarathon.com/event-details
http://www.youtube.com/watch?v=12nSfVyeFlI
How does an underwater treadmill relate to a marathon? HydroWorx is sponoring the first underwater marathon this September 9, 2012. The marathon takes place in Hershey Pennsylvania at the Troegs Brewery to benefit the Eagle Fund. There is a 5k,10k, half or full marathon available. Anyone can run on this treadmill. The treadmills can now be found at a local YMCA in Randolph NJ and the testimonials from the members are outstanding. They've had poeple who could not run anymore, up and running on the treadmills. You get the benefit of running without all the pounding to your joints-it really is amazing.
There is no reason not to run this marathon. Gather up your running buddies and head to PA for a really fun experience. Even if you are a non-runner this event is especially for you.Hershey is a great town that offers plenty of fun things to do after the marathon as well. There is Hershey Park with lots of fun rides and a water park, check out Chocolate World for all of you chocolate lovers, and the Giants Center offers sporting events and concerts. You could make a whole weekend of it and don't forget to enjoy some good beer after the marathon at Troegs.
Spread the word to your running and triathlete community. Mark my words, these treadmills are coming soon to a healthclub near you. You heard it here first on my blog.
See the link below for more info on the HydroWorx Underwater Marathon.
Tri- On Friends,
Kelly
http://www.underwatermarathon.com/event-details
http://www.youtube.com/watch?v=12nSfVyeFlI
Wednesday, June 13, 2012
Food and Drink for Tri
My niece and nephew-in-law were in town over Memorial weekend and attended one of my sprint tri's with me. It was great fun to share my passion with some of my relatives other than my immediate family. They asked me what I eat before a competition. There are many nutritional supplements out there and it can be confusing and expensive as far as which products to use. This blog is about what I like to eat and drink the morning of a triathlon and during a race.
I am a purest by nature. I mentioned this in my last blog. So what do I eat before a triathlon? I usually eat a banana and half a bagel with a small amount of butter on it. I usually also drink a cup of coffee. I know that sounds weird, but my body is used to a certain level of caffeine and if I don't have my cup of joe than I get headaches. I used to drink a mixture of Gatorade and water. I know I'll take some heat on that from some nutritionists out there, but I have stomach issues and if I drink pure Gatorade beforehand then diarrhea will set in and you don't want that on race day! Thankfully, I have found a new product on the market that I love called G2 series Gatorade. It is less caloric, but has efficient electrolyte,sodium and carbs to prevent me from cramping and getting dehydrated, best of all I don't need to water it down. Beware of drinking too much regular Gatorade because the high sugar content can also dehydrate you.
Bananas are one of my pre-race and post-race favorites. It is a pure food that gives you the potassium needed to prevent leg cramps. Potassium also stimulates your muscles, nerve cells, and brain cells and prevents strokes. One banana gives you 13% of the daily recommended amount of potassium needed for a healthy diet so even if you aren't racing, peel away and eat one.
Water, water, water is also a pre-race, post-race, and of course during the race must. But how much do you need? The day before a race I always try my best to get 6-8 oz of h20 about eight times or eight glasses. I don't like water that much, but I know the importance of staying hydrated during an event and after. Ever have a bad post-race headache? Take it from me they hurt.
Before a triathlon I try to drink at least 8.5-16.5 oz of water prior to the start. I have taken in too much water and felt miserable on the run so be careful not to over drink. Never try out a new system on race day- that is what training is for. Everyone is a little different in how they handle how much liquid to take in before they start, but a good rule is to sip on water about one to two hours before the event start at about 250-500 ml or 8.5-16.5 oz.
The best time to drink and stay hydrated during a triathlon is on the bike. The longer the distance of the tri, the hotter it is, the windier, the more liquid you'll need to take in. Another good rule is to drink 3-4 good gulps every 30-40 minutes. You don't ever want to feel thirsty because this is a sign of dehydration. If you over drink on your bike than you will feel it swishing around on the run. I have done this plenty of times and it is no fun. It is also good to know your sweat rate. If you weigh yourself before and after a hard training session- say over an hour or more you'll be able to figure out what percentage you lost. Most people are at 1-2% during an intense session so you'll want to replace what you lost in sweat also. Sports drinks are great to keep on your bike during a tri because they provide you with carbs and will give you an energy boost when competing. I like the G2 Gatorade, but I also like water on the bike. The most you will need to drink is about 500ml per hour or around 16.5 oz.
I also love the gel chews during the bike if I am doing a longer distance tri such as an Olympic or Half Ironman. I always keep Power Bar Gel Blast Energy Chews in a pouch on the front of my bike. They contain all the ingredients that the sports drinks have, but I can tolerate them better than liquid.
During the run portion of a triathlon I try to stop at all of the aid stations and grab some water or whatever other sports drink the venue may offer. Even if it is only a small sip of something it helps keep my hydration up. Depending on the event, sometimes the aid stations have mile markers on them and knowing where you are in a race can mentally help. Last fall at Pinehurst they had mile markers at each station so I concentrated on getting to one station at a time, and at each station I knew I had advanced another mile.
Post race make sure you replace what you have lost by around 1.5 times. Sports drinks are great after a triathlon as they will absorb quickly and help your muscles recover. I tend to like a regular Gatorade after my event because my stomach has settled down from pre-race jitters and I can tolerate the extra sugar.
The best advice I can give as far as what to eat before and during a race is to practice fueling before your event. Do some brick workouts, where you bike then immediately run and practice your fueling method during this time. Never try out anything new race day because you don't know how your body is going to react. We are all individuals and what works for one person might not work for another.
Tri-On!
Kelly
Check out this website for more info on fueling for triathlon:
http://www.intelligent-triathlon-training.com/triathlon-hydration-strategy.html
I am a purest by nature. I mentioned this in my last blog. So what do I eat before a triathlon? I usually eat a banana and half a bagel with a small amount of butter on it. I usually also drink a cup of coffee. I know that sounds weird, but my body is used to a certain level of caffeine and if I don't have my cup of joe than I get headaches. I used to drink a mixture of Gatorade and water. I know I'll take some heat on that from some nutritionists out there, but I have stomach issues and if I drink pure Gatorade beforehand then diarrhea will set in and you don't want that on race day! Thankfully, I have found a new product on the market that I love called G2 series Gatorade. It is less caloric, but has efficient electrolyte,sodium and carbs to prevent me from cramping and getting dehydrated, best of all I don't need to water it down. Beware of drinking too much regular Gatorade because the high sugar content can also dehydrate you.
Bananas are one of my pre-race and post-race favorites. It is a pure food that gives you the potassium needed to prevent leg cramps. Potassium also stimulates your muscles, nerve cells, and brain cells and prevents strokes. One banana gives you 13% of the daily recommended amount of potassium needed for a healthy diet so even if you aren't racing, peel away and eat one.
Water, water, water is also a pre-race, post-race, and of course during the race must. But how much do you need? The day before a race I always try my best to get 6-8 oz of h20 about eight times or eight glasses. I don't like water that much, but I know the importance of staying hydrated during an event and after. Ever have a bad post-race headache? Take it from me they hurt.
Before a triathlon I try to drink at least 8.5-16.5 oz of water prior to the start. I have taken in too much water and felt miserable on the run so be careful not to over drink. Never try out a new system on race day- that is what training is for. Everyone is a little different in how they handle how much liquid to take in before they start, but a good rule is to sip on water about one to two hours before the event start at about 250-500 ml or 8.5-16.5 oz.
The best time to drink and stay hydrated during a triathlon is on the bike. The longer the distance of the tri, the hotter it is, the windier, the more liquid you'll need to take in. Another good rule is to drink 3-4 good gulps every 30-40 minutes. You don't ever want to feel thirsty because this is a sign of dehydration. If you over drink on your bike than you will feel it swishing around on the run. I have done this plenty of times and it is no fun. It is also good to know your sweat rate. If you weigh yourself before and after a hard training session- say over an hour or more you'll be able to figure out what percentage you lost. Most people are at 1-2% during an intense session so you'll want to replace what you lost in sweat also. Sports drinks are great to keep on your bike during a tri because they provide you with carbs and will give you an energy boost when competing. I like the G2 Gatorade, but I also like water on the bike. The most you will need to drink is about 500ml per hour or around 16.5 oz.
I also love the gel chews during the bike if I am doing a longer distance tri such as an Olympic or Half Ironman. I always keep Power Bar Gel Blast Energy Chews in a pouch on the front of my bike. They contain all the ingredients that the sports drinks have, but I can tolerate them better than liquid.
During the run portion of a triathlon I try to stop at all of the aid stations and grab some water or whatever other sports drink the venue may offer. Even if it is only a small sip of something it helps keep my hydration up. Depending on the event, sometimes the aid stations have mile markers on them and knowing where you are in a race can mentally help. Last fall at Pinehurst they had mile markers at each station so I concentrated on getting to one station at a time, and at each station I knew I had advanced another mile.
Post race make sure you replace what you have lost by around 1.5 times. Sports drinks are great after a triathlon as they will absorb quickly and help your muscles recover. I tend to like a regular Gatorade after my event because my stomach has settled down from pre-race jitters and I can tolerate the extra sugar.
The best advice I can give as far as what to eat before and during a race is to practice fueling before your event. Do some brick workouts, where you bike then immediately run and practice your fueling method during this time. Never try out anything new race day because you don't know how your body is going to react. We are all individuals and what works for one person might not work for another.
Tri-On!
Kelly
Check out this website for more info on fueling for triathlon:
http://www.intelligent-triathlon-training.com/triathlon-hydration-strategy.html
Monday, May 14, 2012
Without Bells and Whistles
I'm a minimalist when it comes to just about everything. I don't like a lot of decorations in my home, when I dress I tend to choose one piece of jewelry to accent, when cooking I like simple tasty dishes that don't have a lot of ingredients. Triathlon is no different in that when it comes to gadgets or equipment for triathlon, I am a believer that less is more.
When I started racing triathlon, ten plus years ago, I did my first race on an old mountain bike. I didn't want to spend money on a new road bike when I wasn't sure that I would even finish my first triathlon. I learned later that I would want to continue racing, but even then I decided to buy a used road bike, which I had for several years before my husband bought me my current bike for my fortieth birthday. Again, I know people who obsess over fancy wheels and rims and accessories. I love my bike, but it's not the most expensive or cheapest. My LeMond Reno is great, but the bike alone can't make me a great cyclist. Riding and training makes me a better cyclist.
I know a guy who used to work with my husband that spent 5k on a bike. It was supposed to be a really," fast bike," and I think this guy thought that the bike would make him a better, faster athlete. Turns out that it did not give him that fast time he was looking for during a race we did together last summer. A lighter, more technical bike can help take some time off a ride because of the aerodynamics, but it can not take the place of proper training.
I tell people that are new to triathlon not to get bogged down with all the gadgets and gizmo's of the sport. You can spend a lot of money on equipment, but that equipment is not necessarily going to make you faster or better at the sport. I am living proof that you can be successful without a lot of ,"stuff." I had the same cycling shoes for ten years-I put cleats on my old mountain bike shoes. I finally broke down last summer and bought new cycling shoes and I haven't noticed that much of a difference in my race times. Effective training in the seat, on the run, and in the pool will get you results, not the gadgets.
I would advise a beginner to invest in a good pair of tri-shorts, a tri-shirt, some decent running shoes, and goggles that don't leak. Inside Out Sports in Cary and Raleigh(or any other triathlon store) can provide you with all of those items. Try a triathlon first to make sure you like it. If you don't have a road bike use a hybrid or borrow a road bike. You don't need a wetsuit for many tri's, but if you do need one many triathlon shops will rent one. Many times I've found that newcomers to the sport get overwhelmed in deciding what triathlon equipment they truly need. Don't get caught up in that trap.
Recently, I had a woman call me to ask about my swim class. She wanted to know what the prerequisite was for coming to class. I asked her how far she could swim without stopping and she said about 25-50 yards. I encouraged her to come to class and swim so that she could build up her endurance. She was a bit discouraged, but my advice to her was that you have to swim to get better. The Nike slogan," Just Do It,"rings true. Most of the time the more you practice something the better you will become- of course there are always exceptions and that is another blog.
The woman then went on to ask me if I thought she should train in the water with a heart rate monitor. Heart rate monitors are an important tool, and I do use one for cycling and running, but again that is a gadget that I just recently added after being an athlete all of my life. I told her to work on the being able to swim a little further first and worry about the heart monitor later. I felt she was a prime example of someone who was caught up in technology.
My friend Mark D. recently asked me what type of bike I have. He was looking for a new road bike. Mark has been racing for a while and like the rest of us tri-people he is hooked. My advice to him was not that much different than what I would tell someone new to the sport. I told him he could get a great bike for around 1k- not 3k or 5k, but that the most important thing would be to get proper bike fit. This can be done at any bike or triathlon shop. The cyclist can avoid unnecessary injuries by having the bike fit to their body.
A few years ago, I did a road ride in Cary on the fourth of July. It wasn't a race, but a ride for cancer awareness. I had my Colnago road bike that I had just bought used. There was a man riding a Schwinn bike and he maintained a higher cadence than I did- I kid you not. He was doing a fifty mile ride, while I was doing a thirty miler. His bike had no gears on it- it reminded me of a bike I had when I was a kid. The bike had regular, upright handle bars on it and looked heavier than my steel framed bike, yet he was ahead of me and maintained his speed for the ten miles that I saw him. He eventually made a turn that was different from mine because of the different distances we were riding. He was proof positive that you can be fast without the technology.
Ease into investing in gadgets and equipment for the sport of triathlon. Gadgets and equipment can be great tools to aid in your success, but don't forget that proper training/practice is the way to improve. If you don't possess all the fancy," bells and whistles," in your equipment don't let that deter you from signing up for a race.
Tri- On Friends,
Kelly
When I started racing triathlon, ten plus years ago, I did my first race on an old mountain bike. I didn't want to spend money on a new road bike when I wasn't sure that I would even finish my first triathlon. I learned later that I would want to continue racing, but even then I decided to buy a used road bike, which I had for several years before my husband bought me my current bike for my fortieth birthday. Again, I know people who obsess over fancy wheels and rims and accessories. I love my bike, but it's not the most expensive or cheapest. My LeMond Reno is great, but the bike alone can't make me a great cyclist. Riding and training makes me a better cyclist.
I know a guy who used to work with my husband that spent 5k on a bike. It was supposed to be a really," fast bike," and I think this guy thought that the bike would make him a better, faster athlete. Turns out that it did not give him that fast time he was looking for during a race we did together last summer. A lighter, more technical bike can help take some time off a ride because of the aerodynamics, but it can not take the place of proper training.
I tell people that are new to triathlon not to get bogged down with all the gadgets and gizmo's of the sport. You can spend a lot of money on equipment, but that equipment is not necessarily going to make you faster or better at the sport. I am living proof that you can be successful without a lot of ,"stuff." I had the same cycling shoes for ten years-I put cleats on my old mountain bike shoes. I finally broke down last summer and bought new cycling shoes and I haven't noticed that much of a difference in my race times. Effective training in the seat, on the run, and in the pool will get you results, not the gadgets.
I would advise a beginner to invest in a good pair of tri-shorts, a tri-shirt, some decent running shoes, and goggles that don't leak. Inside Out Sports in Cary and Raleigh(or any other triathlon store) can provide you with all of those items. Try a triathlon first to make sure you like it. If you don't have a road bike use a hybrid or borrow a road bike. You don't need a wetsuit for many tri's, but if you do need one many triathlon shops will rent one. Many times I've found that newcomers to the sport get overwhelmed in deciding what triathlon equipment they truly need. Don't get caught up in that trap.
Recently, I had a woman call me to ask about my swim class. She wanted to know what the prerequisite was for coming to class. I asked her how far she could swim without stopping and she said about 25-50 yards. I encouraged her to come to class and swim so that she could build up her endurance. She was a bit discouraged, but my advice to her was that you have to swim to get better. The Nike slogan," Just Do It,"rings true. Most of the time the more you practice something the better you will become- of course there are always exceptions and that is another blog.
The woman then went on to ask me if I thought she should train in the water with a heart rate monitor. Heart rate monitors are an important tool, and I do use one for cycling and running, but again that is a gadget that I just recently added after being an athlete all of my life. I told her to work on the being able to swim a little further first and worry about the heart monitor later. I felt she was a prime example of someone who was caught up in technology.
My friend Mark D. recently asked me what type of bike I have. He was looking for a new road bike. Mark has been racing for a while and like the rest of us tri-people he is hooked. My advice to him was not that much different than what I would tell someone new to the sport. I told him he could get a great bike for around 1k- not 3k or 5k, but that the most important thing would be to get proper bike fit. This can be done at any bike or triathlon shop. The cyclist can avoid unnecessary injuries by having the bike fit to their body.
A few years ago, I did a road ride in Cary on the fourth of July. It wasn't a race, but a ride for cancer awareness. I had my Colnago road bike that I had just bought used. There was a man riding a Schwinn bike and he maintained a higher cadence than I did- I kid you not. He was doing a fifty mile ride, while I was doing a thirty miler. His bike had no gears on it- it reminded me of a bike I had when I was a kid. The bike had regular, upright handle bars on it and looked heavier than my steel framed bike, yet he was ahead of me and maintained his speed for the ten miles that I saw him. He eventually made a turn that was different from mine because of the different distances we were riding. He was proof positive that you can be fast without the technology.
Ease into investing in gadgets and equipment for the sport of triathlon. Gadgets and equipment can be great tools to aid in your success, but don't forget that proper training/practice is the way to improve. If you don't possess all the fancy," bells and whistles," in your equipment don't let that deter you from signing up for a race.
Tri- On Friends,
Kelly
Friday, May 4, 2012
Racing to Revitalize
Life brings so many cycles. Sometimes you cruise along and everything seems to be great and other times you wonder why you should start your day. Sounds dramatic, but there is some truth there. This past year has brought many challenges to my family. Last January my husband left his company of ten years, we moved across country again, I lost two relatives. My brother, who I'm very close with, went through a terrible divorce. Wait a minute isn't this blog supposed to inspire, you ask? Of course it is.
Through all the challenges the one constant for me was triathlon. I could swim, bike, and run away from the,"stresses," of life. But then this past January I was faced with an injury, so my triathloning was limited to swimming until I was able to heal. Thankfully, it was a just a few short months.
One of the things I learned through this setback was that you do the very best you can with what you've got. Many times we have high expectations in our lives, only to be disappointed when things don't turn out how we want them to. I decided to accept the injury and do what I could do, but even deeper than that I realized that perhaps the,"higher," power above was telling me to slow down. Balancing family, work, and triathlon is not an easy task, and after being involved in it for ten years maybe someone was telling me to cool it.
Reflection is a funny thing, and in today's busy environment most of us can't settle down enough at the end of the day to even get a good nights sleep. I would encourage everyone to slow down and reflect upon what the truly important things are in life.
I am reminded of my step-mom, who I saw over Easter, who is suffering from a disease called Ankylosing Spondylitis. The disease is in the realm of rheumatoid arthritis. Basically, she is in chronic pain most of the time. She has tried many different medications, but nothing seems to help. One of the things I have learned from her is that you live each day as if it is your last, and you appreciate what you have.
She never complains of her disease, and I know that she physically hurts all the time. She is dignified and happy despite her challenges, and never talks about it. When asked," How are you feeling?" Her response is always,"Great." My dad is the person who explains to all of my family that she is not great, but that she doesn't want to dwell on the negative. That is inspiring and courageous.
I had my first race of the season last weekend at Beaver Dam in Wake Forest, NC. I was instantly revitalized again after racing. I had a great race, but what was even sweeter was the fact that I was out there doing it, despite the challenges and burn out I had faced months prior. I was reminded, while racing, how lucky I truly am. Through the pain of triathlon I realized the gains I had made. Sounds so crazy, but there was another guy doing the race and on the back of his cycle shirt was the phrase," Feel the pain." I could totally relate. I knew the pain I felt during my triathlon was nothing like the pain my step mom, and many others deal with every single day. What's three hours?
Another aspect that revitalized me was the fact that there were nice people participating. There were several kind people in my transition area that helped soothe my nerves before we started. We joked around, gave each other tips, and a guy across from me gave me a piece of tape to better attach my race number to my helmet. Sounds corny, but even though we were all competing against each other, we could still be kind to each other. Once the race started, I was encouraged with words from other athletes like,"You look strong, keep it up," on the run course. If you've ever raced you know how important those words can be when you feel like giving up.
I again was reminded of how lucky I was to be out there participating. It wasn't about the time or winning, but rather enjoying my ability to be there. I would recommend to anyone to sign up for a race. There are all levels and distances of triathlon. You don't have to do an Iron Distance to feel proud. That is one of the many reasons why I love triathlon.
Race- On Friends,
Kelly
Through all the challenges the one constant for me was triathlon. I could swim, bike, and run away from the,"stresses," of life. But then this past January I was faced with an injury, so my triathloning was limited to swimming until I was able to heal. Thankfully, it was a just a few short months.
One of the things I learned through this setback was that you do the very best you can with what you've got. Many times we have high expectations in our lives, only to be disappointed when things don't turn out how we want them to. I decided to accept the injury and do what I could do, but even deeper than that I realized that perhaps the,"higher," power above was telling me to slow down. Balancing family, work, and triathlon is not an easy task, and after being involved in it for ten years maybe someone was telling me to cool it.
Reflection is a funny thing, and in today's busy environment most of us can't settle down enough at the end of the day to even get a good nights sleep. I would encourage everyone to slow down and reflect upon what the truly important things are in life.
I am reminded of my step-mom, who I saw over Easter, who is suffering from a disease called Ankylosing Spondylitis. The disease is in the realm of rheumatoid arthritis. Basically, she is in chronic pain most of the time. She has tried many different medications, but nothing seems to help. One of the things I have learned from her is that you live each day as if it is your last, and you appreciate what you have.
She never complains of her disease, and I know that she physically hurts all the time. She is dignified and happy despite her challenges, and never talks about it. When asked," How are you feeling?" Her response is always,"Great." My dad is the person who explains to all of my family that she is not great, but that she doesn't want to dwell on the negative. That is inspiring and courageous.
I had my first race of the season last weekend at Beaver Dam in Wake Forest, NC. I was instantly revitalized again after racing. I had a great race, but what was even sweeter was the fact that I was out there doing it, despite the challenges and burn out I had faced months prior. I was reminded, while racing, how lucky I truly am. Through the pain of triathlon I realized the gains I had made. Sounds so crazy, but there was another guy doing the race and on the back of his cycle shirt was the phrase," Feel the pain." I could totally relate. I knew the pain I felt during my triathlon was nothing like the pain my step mom, and many others deal with every single day. What's three hours?
Another aspect that revitalized me was the fact that there were nice people participating. There were several kind people in my transition area that helped soothe my nerves before we started. We joked around, gave each other tips, and a guy across from me gave me a piece of tape to better attach my race number to my helmet. Sounds corny, but even though we were all competing against each other, we could still be kind to each other. Once the race started, I was encouraged with words from other athletes like,"You look strong, keep it up," on the run course. If you've ever raced you know how important those words can be when you feel like giving up.
I again was reminded of how lucky I was to be out there participating. It wasn't about the time or winning, but rather enjoying my ability to be there. I would recommend to anyone to sign up for a race. There are all levels and distances of triathlon. You don't have to do an Iron Distance to feel proud. That is one of the many reasons why I love triathlon.
Race- On Friends,
Kelly
Friday, April 20, 2012
Share Your Passion
Over Easter break one of my family members asked how my training was going. I replied with an answer that I did not really want to share, but honesty is the best policy. After being out for a month and a half with an injury I am feeling that my training is a bit slower than I would like. I also am suffering from a bit of burn-out with triathlon. My brother's girl friend responded with,"You can't always be into it." True, no matter how much we love something it seems to come in waves or phases. So how do we get back on track and focus on what we really love if we are tired of it?
The positive part of sharing my burn-out is that it opened a door for me to figure out how to not feel that way any longer. One of the ways to get back on track for me has been to talk about and share my passion with other people. Remembering that relationships can grow and develop, as a result of any passion, is what I needed to focus on to bring me back.
I started teaching swim lessons again a few months back, and that is something that has helped me develop that love again for that third of the sport of triathlon. Sharing my gift of being a decent swimmer has brought me so much joy and renewal to the sport. Talking with parents and seeing children brighten when they are able to master a skill has left me feeling that my purpose is a balance between competing and teaching.
The other way that I have been able to share my passion is through another class that I am teaching at Lifetime Fitness in Cary, NC. The class is a masters/triathlon swimming class for adults. Here I am really able to help people that are new to the sport understand all the mechanics of swimming and beyond. Feeling needed is very rewarding and seeing adults improve on something is even more rewarding. Through teaching, I have been inspired to continue with my own training and know that I must practice what I preach if I am going to be a good teacher. Sharing my passion is holding me accountable to my training log.
I have just about a week before my first event. I am feeling stronger and more inspired to go out and do my best. This race isn't about time, but more about the journey it has taken me to get to the starting line.
The best advice has come from our Parish Priest, Father David. He speaks often of how it is not so much about what we do as human beings, but how we do it. Sharing our gifts will take us far and give us more than we thought possible.
Tri-On!
Kelly
The positive part of sharing my burn-out is that it opened a door for me to figure out how to not feel that way any longer. One of the ways to get back on track for me has been to talk about and share my passion with other people. Remembering that relationships can grow and develop, as a result of any passion, is what I needed to focus on to bring me back.
I started teaching swim lessons again a few months back, and that is something that has helped me develop that love again for that third of the sport of triathlon. Sharing my gift of being a decent swimmer has brought me so much joy and renewal to the sport. Talking with parents and seeing children brighten when they are able to master a skill has left me feeling that my purpose is a balance between competing and teaching.
The other way that I have been able to share my passion is through another class that I am teaching at Lifetime Fitness in Cary, NC. The class is a masters/triathlon swimming class for adults. Here I am really able to help people that are new to the sport understand all the mechanics of swimming and beyond. Feeling needed is very rewarding and seeing adults improve on something is even more rewarding. Through teaching, I have been inspired to continue with my own training and know that I must practice what I preach if I am going to be a good teacher. Sharing my passion is holding me accountable to my training log.
I have just about a week before my first event. I am feeling stronger and more inspired to go out and do my best. This race isn't about time, but more about the journey it has taken me to get to the starting line.
The best advice has come from our Parish Priest, Father David. He speaks often of how it is not so much about what we do as human beings, but how we do it. Sharing our gifts will take us far and give us more than we thought possible.
Tri-On!
Kelly
Monday, April 2, 2012
My Quest for the Perfect Goggle
Lately, I've been on a mission to find a pair of swimming goggles that do not leave a mark under my eyes. I love what swimming does for my mind and body, but after an hour or so in the pool I'm left with less than attractive gouges under my eyes. Comments from my kids like, "Mom, you look tired," have left my usual confident self feeling anything but confident. I remember in high school it was a status symbol having goggle marks, it meant you were a member of a very elite group called the swimmers. As a forty something, the last thing I want is another mark under the eye area that could equate to bags or wrinkles. Vanity is the devil's number one sin... still.
I've gotten some advice/comments from a few Face Book friends like, "Don't swim anymore," or, "I have the same problem. Let me know if you find any that don't leave a mark." I visited a website and found some promising info about TYR Swedish type goggles. The goggles were advertised as having a softer gasket around the eye area, and that these type fit smaller faces and don't leak. Sounded like just what I was looking for so I immediately went to Dick's Sporting Goods to purchase some. I tried them out for a few swims only to be disappointed because they left red marks that seemed worse than my original Speedo Hydrospecs, and I had problems with them fogging up and leaking. Back to the drawing board. I took them back to Dick's.
I decided to call in the big boys and go to a specialty triathlon store in town called, Inside Out Sports. They offer one stop shopping for all of your triathlon needs. If they couldn't help me with this problem, no one could. I called before going over and explained my goggle dilemma. The salesman was very nice on the phone and said his wife has the same problem."She swims at lunch time and used to have the marks well into dinner, but has discovered a new type of goggle which they carry in their store," he explained.
I rushed over to the store and the salesman took me to the wall of goggles. He selected a type called the Kayenne by Aqua Sphere. The goggles were a bit over sized for my taste, but promised all the things I was looking for like, anti fogging, stabilizing nose bridge, hydrodynamic microframe made of hypoallergenic Softeril. Sounded great to me. These babies should do the trick I thought to myself, and priced at $24.99 they'd better deliver. I left the store happy as a lark.
I couldn't wait to try these new found goggles out. After teaching lessons, and then swimming my own workout I had spent several hours in the water. I also wear goggles while I am teaching swimming because I wear contact lenses. After a morning in the pool, I had huge triangular marks on my face that lasted all day. Not only were the marks deeper, but they were bigger because of the oversize shape of the goggle.
Frustrated, I returned the Kayenne's to Inside Out Sports. They were very understanding- as long as you have a receipt. So I opted for Aqua Sphere's Kaiman's. The salesperson explained these type offer all the other features of the Kayenne, but these are more designed for women as they are smaller. Okay. These babies were gonna fix me right up! I left a happy customer once again. As I left the salesperson called behind me," You might not want to tighten them so much." Thanks for the advice, as if I hadn't heard that one before.
Same old story. The Kaiman's left under eye marks as well. I did like these a bit more than the Kayenne's though as the marks were smaller. Those type were $18.99 so back I went to get a refund.
Long story short I have a bag full of goggles. I went back to Dick's Sporting Goods and tried some other types of Speedo goggles as these have always been a staple in my gym bag and worked pretty well(except for the marks). The main thing I am looking for are goggles that provide a good seal, don't leak, don't fog, and don't change my peripheral vision- some of the larger, mask type goggles can alter peripheral vision, in my opinion.
I tried Speedo GCG adult goggles and I have to admit on a scale of one to ten these were about a 7. Not bad. They provided all the things I was looking for with one exception, they left a dark red mark under my eyes that lasted a few hours after my swim, I ended up returning these
I also tried Speedo Vanquisher for women goggles and I still have these in my bag. The Vanquisher seems to fog up on me, but the marks left are minimal and seem to go away after a few hours. I hate the fogging, but the mark thing is better with these.
Bottom line here is that all of the goggles I have tried left some type of mark. No surprise, I guess after swimming for over thirty years I already knew that my quest for the perfect goggle was not something that was going to be a reality. Persistence is a quality that can haunt you.
I'm back using my old tried and true. Speedo Hydrospec's Junior. They are actually for kids, but they seem to work best for me, mark and all. I have loosened the strap a bit these days and that seems to help with the gouges under my eyes.
I decided rather than fighting the under eye marks, I would embrace them. If someone asks," Are you tired?" My response will be,"Not at all. I swam over a mile today and I feel great! The darn goggles leave an under eye mark." I figure bragging rights should be allowed after spending all that time in the pool.
Tri-On!
Kelly
I've gotten some advice/comments from a few Face Book friends like, "Don't swim anymore," or, "I have the same problem. Let me know if you find any that don't leave a mark." I visited a website and found some promising info about TYR Swedish type goggles. The goggles were advertised as having a softer gasket around the eye area, and that these type fit smaller faces and don't leak. Sounded like just what I was looking for so I immediately went to Dick's Sporting Goods to purchase some. I tried them out for a few swims only to be disappointed because they left red marks that seemed worse than my original Speedo Hydrospecs, and I had problems with them fogging up and leaking. Back to the drawing board. I took them back to Dick's.
I decided to call in the big boys and go to a specialty triathlon store in town called, Inside Out Sports. They offer one stop shopping for all of your triathlon needs. If they couldn't help me with this problem, no one could. I called before going over and explained my goggle dilemma. The salesman was very nice on the phone and said his wife has the same problem."She swims at lunch time and used to have the marks well into dinner, but has discovered a new type of goggle which they carry in their store," he explained.
I rushed over to the store and the salesman took me to the wall of goggles. He selected a type called the Kayenne by Aqua Sphere. The goggles were a bit over sized for my taste, but promised all the things I was looking for like, anti fogging, stabilizing nose bridge, hydrodynamic microframe made of hypoallergenic Softeril. Sounded great to me. These babies should do the trick I thought to myself, and priced at $24.99 they'd better deliver. I left the store happy as a lark.
I couldn't wait to try these new found goggles out. After teaching lessons, and then swimming my own workout I had spent several hours in the water. I also wear goggles while I am teaching swimming because I wear contact lenses. After a morning in the pool, I had huge triangular marks on my face that lasted all day. Not only were the marks deeper, but they were bigger because of the oversize shape of the goggle.
Frustrated, I returned the Kayenne's to Inside Out Sports. They were very understanding- as long as you have a receipt. So I opted for Aqua Sphere's Kaiman's. The salesperson explained these type offer all the other features of the Kayenne, but these are more designed for women as they are smaller. Okay. These babies were gonna fix me right up! I left a happy customer once again. As I left the salesperson called behind me," You might not want to tighten them so much." Thanks for the advice, as if I hadn't heard that one before.
Same old story. The Kaiman's left under eye marks as well. I did like these a bit more than the Kayenne's though as the marks were smaller. Those type were $18.99 so back I went to get a refund.
Long story short I have a bag full of goggles. I went back to Dick's Sporting Goods and tried some other types of Speedo goggles as these have always been a staple in my gym bag and worked pretty well(except for the marks). The main thing I am looking for are goggles that provide a good seal, don't leak, don't fog, and don't change my peripheral vision- some of the larger, mask type goggles can alter peripheral vision, in my opinion.
I tried Speedo GCG adult goggles and I have to admit on a scale of one to ten these were about a 7. Not bad. They provided all the things I was looking for with one exception, they left a dark red mark under my eyes that lasted a few hours after my swim, I ended up returning these
I also tried Speedo Vanquisher for women goggles and I still have these in my bag. The Vanquisher seems to fog up on me, but the marks left are minimal and seem to go away after a few hours. I hate the fogging, but the mark thing is better with these.
Bottom line here is that all of the goggles I have tried left some type of mark. No surprise, I guess after swimming for over thirty years I already knew that my quest for the perfect goggle was not something that was going to be a reality. Persistence is a quality that can haunt you.
I'm back using my old tried and true. Speedo Hydrospec's Junior. They are actually for kids, but they seem to work best for me, mark and all. I have loosened the strap a bit these days and that seems to help with the gouges under my eyes.
I decided rather than fighting the under eye marks, I would embrace them. If someone asks," Are you tired?" My response will be,"Not at all. I swam over a mile today and I feel great! The darn goggles leave an under eye mark." I figure bragging rights should be allowed after spending all that time in the pool.
Tri-On!
Kelly
Tuesday, March 6, 2012
Baby Steps
Have you ever seen the movie,"What About Bob?" Bill Murray, plays Bob Wiley, a man with many psychosomatic disorders. Bob goes to see his psychiatrist, but is pawned off on another doctor in the practice named Dr. Leo Marvin (played by Richard Dreyfuss). Dr. Marvin offers his new book called Baby Steps to Bob as a cure for his phobias. The book's main idea is that by taking small steps each day you can improve your life. Bob is agoraphobic, and has trouble leaving places sometimes. Dr. Marvin,"baby steps," him out of his office before leaving for a month long vacation with his family. The story continues with Murray(Bob) following the family while they are on vacation.
"Baby Steps," is exactly where I am right now with my training. After a tailbone injury, I have started adding land workouts back into my routine, but it's a slow, steady process. I've been doing small increments of running on pavement and trails to rebuild what I have lost over the last month or so. The good news is that water workouts, like swimming, and running on the underwater treadmill by HydroWorx, have kept my aerobic fitness level where it needs to be. Still, it's different running on land, and my body is taking a while to adjust back to land workouts.Fartlek workouts have helped with my land training. These are interval sessions, done at about 60-80% intensity. They can be done anywhere. I have a trail right in my backyard so I run there, but fartlek can be done on a regular treadmill, HydroWorx treadmill, or track. I warm up with a mile to mile and half of easy running. Then I take walking breaks in between my intervals. For example, after my warm up, I run for about 4 minutes at about 60% intensity. Next, I walk for a minute and run another four minute increment at a higher percentage. Each interval is followed by a 30 second to minute rest before I start the next run. You can have fun with these and mix it up anyway you wish, with whatever intensity you wish. Once you reach the allotted mileage or time, be sure to cool down with some easy running or easy walking.
I am not running for long distances, but rather,"baby stepping," back into running shape on land. After all, I didn't go out and run six miles when I first started running. Conversely, after an injury, I want to protect myself from getting hurt again. Small intervals of running at moderate intensity are a great way to get back into the game.
Fartlek can really help with speed too. Once I am pain free and able to do a bit higher mileage, the fartlek method can be used by increasing intensity and decreasing rest periods. One of the great benefits of this method is that it can be adapted to the needs of an individual, and it develops aerobic and anaerobic fitness levels. Many fartlek workouts include hill work which can be especially tough.
My first race of the season is in April, and to quote part of Robert Frost's, Stopping by Woods on a Snowy Evening," But I have promises to keep , And miles to go before I sleep, And miles to go before I sleep..."
Tri- On,
Kelly
What About Bob.mov You Tube
Monday, February 20, 2012
Spice It Up
" You are what you eat from your head down to your feet." Remember Time for Timer? I've always believed in this statement and was lucky enough to learn this at an early age. Food provides us with nutrition, but did you know herbs have some wonderful benefits as well?
Lately, I have been dealing with an injury, and part of healing that is taking some anti-inflammatory medicine. The problem with Advil or any of the over the counter meds is that they have side effects, which over time can wreak havoc on your insides. My biggest problem with Ibuprofen is that it is not easy on my already sensitive stomach. I started investigating some more natural approaches to battling inflammation and discovered that adding some herbs to my diet can help.
Centuries ago herbs were used medicinally and for good reason. The seven best herbs to use, according to Dr. Wendy Bazilion, are oregano, rosemary, thyme, paprika, cinnamon, ginger, and curry. Most of us have at least a few of these, if not all, right in our pantries. The spices, when added to our favorite recipes, can provide an antioxidant boost to our diets. Bazilion who recently wrote, SuperFoods RX Diet, writes about the importance of adding herbs to get health benefits.
Blueberries and pomegranate are," super foods," that are discussed in the book, but did you know that one half of a teaspoon of cinnamon added to your favorite fruit or coffee can give you the same amount of antioxidants as a half a cup of blueberries or pomegranate? Antioxidants work to neutralize free radicals or unstable molecules linked to the development of cancer, cardiovascular disease and Alzheimer's. While nothing beats a fresh cup of blueberries, sometimes it isn't readily available, so reach for some cinnamon to get some of the same benefits.
Oregano is another herb that most of us have in our cupboards. Did you know that adding a half of a teaspoon of this to your favorite food can have as much of an antioxidant boost as three ounces of almonds, and a half a cup of asparagus? Oregano contains rosmarinac acid, an antimicrobial property that has been shown to fight the growth of bacteria and parasites. Again, I think that nothing beats the real thing, but adding herbs to your already favorite foods can really boost the nutrition and add flavor.
Ginger is a spice that has many healing properties. With my recent injury, I was looking for something to aid my inflammation, and I read that ginger, contains gingerol, an anti-inflammatory. Research has shown that gingerol can reduce muscle fatigue and soreness due to intense exercise. Ginger was used centuries ago as a natural way to aid distressed stomachs. Bingo, by adding ginger to your stir fry veggies or chicken dishes, could really make a difference in your recovery after a hard workout, or aid in repairing an injury.
Turmeric is another great spice. Turmeric's deep yellow color is a result of a compound called curcumin. Curcumin has been linked to having anti-inflammatory properties. Turmeric, which also has curry blended in it, has as many antioxidants in it as a cup of red grapes.
I think it is worth adding more of these wonderful spices to your repertoire, if nothing else it will add color and flavor to your dishes, but think of the health benefits as well. As my mother-in-law has often said," I would rather pay the grocer than the doctor or pharmacist."Load up on fresh foods and herbs, and reap the benefits of a healthy waistline and good health.
Tri-On Friends,
Kelly
For more info on spices check out http://www.mccormick.com/spicesforhealth
Lately, I have been dealing with an injury, and part of healing that is taking some anti-inflammatory medicine. The problem with Advil or any of the over the counter meds is that they have side effects, which over time can wreak havoc on your insides. My biggest problem with Ibuprofen is that it is not easy on my already sensitive stomach. I started investigating some more natural approaches to battling inflammation and discovered that adding some herbs to my diet can help.
Centuries ago herbs were used medicinally and for good reason. The seven best herbs to use, according to Dr. Wendy Bazilion, are oregano, rosemary, thyme, paprika, cinnamon, ginger, and curry. Most of us have at least a few of these, if not all, right in our pantries. The spices, when added to our favorite recipes, can provide an antioxidant boost to our diets. Bazilion who recently wrote, SuperFoods RX Diet, writes about the importance of adding herbs to get health benefits.
Blueberries and pomegranate are," super foods," that are discussed in the book, but did you know that one half of a teaspoon of cinnamon added to your favorite fruit or coffee can give you the same amount of antioxidants as a half a cup of blueberries or pomegranate? Antioxidants work to neutralize free radicals or unstable molecules linked to the development of cancer, cardiovascular disease and Alzheimer's. While nothing beats a fresh cup of blueberries, sometimes it isn't readily available, so reach for some cinnamon to get some of the same benefits.
Oregano is another herb that most of us have in our cupboards. Did you know that adding a half of a teaspoon of this to your favorite food can have as much of an antioxidant boost as three ounces of almonds, and a half a cup of asparagus? Oregano contains rosmarinac acid, an antimicrobial property that has been shown to fight the growth of bacteria and parasites. Again, I think that nothing beats the real thing, but adding herbs to your already favorite foods can really boost the nutrition and add flavor.
Ginger is a spice that has many healing properties. With my recent injury, I was looking for something to aid my inflammation, and I read that ginger, contains gingerol, an anti-inflammatory. Research has shown that gingerol can reduce muscle fatigue and soreness due to intense exercise. Ginger was used centuries ago as a natural way to aid distressed stomachs. Bingo, by adding ginger to your stir fry veggies or chicken dishes, could really make a difference in your recovery after a hard workout, or aid in repairing an injury.
Turmeric is another great spice. Turmeric's deep yellow color is a result of a compound called curcumin. Curcumin has been linked to having anti-inflammatory properties. Turmeric, which also has curry blended in it, has as many antioxidants in it as a cup of red grapes.
I think it is worth adding more of these wonderful spices to your repertoire, if nothing else it will add color and flavor to your dishes, but think of the health benefits as well. As my mother-in-law has often said," I would rather pay the grocer than the doctor or pharmacist."Load up on fresh foods and herbs, and reap the benefits of a healthy waistline and good health.
Tri-On Friends,
Kelly
For more info on spices check out http://www.mccormick.com/spicesforhealth
Time for Timer: You are What You Eat via You Tube
Friday, February 10, 2012
Tri A Swim Workout
About three weeks ago, I slipped down some wet stairs in my ski boots, and bruised my tailbone. The good news is that I had an x-ray last week and it is not broken, whew! The bad news is, that it's a bit sore. What's an injured triathlete to do that can't run or bike? Practice what I preach about the power of water, and add more water workouts. I can still run in the water. The water is a perfect place to work out and rehab at the same time. In this post, I'll share one of my swim workouts.
First tip, if you have an injured tailbone, is to not flip turn when doing laps. The motion from somersaulting on your back and pushing off the wall can cause excruciating pain. A simple, two handed turn, off the wall will do. Ignore your inner swim coach and wait until the area is pain free.
Second tip, again if you are experiencing this injury, is to go easy on the kicking sets. Depending on how bruised the area is, kicking freestyle with a board could aggravate the area further. The muscles around the tailbone area are over compensating for the injury. My first swim workout back, I did very little kick. This type of injury really requires you to listen to your body. A good rule- if something is causing pain while you do it, stop. Take it from me, I've had my share of injuries, and if you push too hard, too soon, you can increase the longevity of the injury.
Otherwise, the doc said swimming is absolutely fine, even encouraged with something like a bruised tailbone, because swimming has no impact. Below is a swim work-out that I have done the last couple of weeks. Again, no flip turning, and you can add or take away from the kick sets, depending on if you are injured or not.
Warm Up
Easy 500 yards. Concentrate on long arm strokes and breathing every 3rd stroke.
Pull Set
These are done with a pull buoy- great if your back area is injured, and great if it is not too.This works your arms and your lung capacity. Hypoxic means training with little oxygen.
4x200 yds (800 yds.) Concentrate on elongating your stroke and hypoxic breathing- first 200 is every 3rd stroke you breathe, second 200 is every 5th stroke, 3rd 200 every 7th stroke, last 200 every 3rd.
Kick Set( if it is not causing pain from an injury)
4x100(400 yds)
100 free kick
100 breast kick
100 free
100 breast
Main Set
4x100(400)
Alternate 100's with freestyle and breaststroke
Rest only 10 seconds in between each 100, breathing every 3rd bilateral( on both sides)
Cool Down
Swim an easy 200 freestyle
Total yds=2300 yds.
This is a great swim workout( injured or not). You can always tailor this to your needs, by adding more or taking some away. Also, be careful when doing the hypoxic part, if you are not used to little breathing then that needs to be built up. I don't want anyone passing out during a workout.
Tri- On Friends,
Kelly
First tip, if you have an injured tailbone, is to not flip turn when doing laps. The motion from somersaulting on your back and pushing off the wall can cause excruciating pain. A simple, two handed turn, off the wall will do. Ignore your inner swim coach and wait until the area is pain free.
Second tip, again if you are experiencing this injury, is to go easy on the kicking sets. Depending on how bruised the area is, kicking freestyle with a board could aggravate the area further. The muscles around the tailbone area are over compensating for the injury. My first swim workout back, I did very little kick. This type of injury really requires you to listen to your body. A good rule- if something is causing pain while you do it, stop. Take it from me, I've had my share of injuries, and if you push too hard, too soon, you can increase the longevity of the injury.
Otherwise, the doc said swimming is absolutely fine, even encouraged with something like a bruised tailbone, because swimming has no impact. Below is a swim work-out that I have done the last couple of weeks. Again, no flip turning, and you can add or take away from the kick sets, depending on if you are injured or not.
Warm Up
Easy 500 yards. Concentrate on long arm strokes and breathing every 3rd stroke.
Pull Set
These are done with a pull buoy- great if your back area is injured, and great if it is not too.This works your arms and your lung capacity. Hypoxic means training with little oxygen.
4x200 yds (800 yds.) Concentrate on elongating your stroke and hypoxic breathing- first 200 is every 3rd stroke you breathe, second 200 is every 5th stroke, 3rd 200 every 7th stroke, last 200 every 3rd.
Kick Set( if it is not causing pain from an injury)
4x100(400 yds)
100 free kick
100 breast kick
100 free
100 breast
Main Set
4x100(400)
Alternate 100's with freestyle and breaststroke
Rest only 10 seconds in between each 100, breathing every 3rd bilateral( on both sides)
Cool Down
Swim an easy 200 freestyle
Total yds=2300 yds.
This is a great swim workout( injured or not). You can always tailor this to your needs, by adding more or taking some away. Also, be careful when doing the hypoxic part, if you are not used to little breathing then that needs to be built up. I don't want anyone passing out during a workout.
Tri- On Friends,
Kelly
Wednesday, January 25, 2012
The Power of H2O
Last weekend my family and I took a ski trip to the mountains of North Carolina. A mountain called Beech provided us with plenty of east coast skiing, even with all the warm weather. Sunday we ventured to another mountain, just six miles from Beech, called Sugar Mountain, where we skied comfortably in the high 30 degree sunny weather. December and January are months where I tend to spend more family time and take a little break from my usual triathlon training. Soon, I will be gearing up for my first race in April, but it is fun to switch the focus every now and then, and while downhill skiing is not the same as swimming, biking, and running, it is still an activity I love.
Sunday turned out to be our best day skiing; bright sun and cooperative temperatures provided an enjoyable day; that is until I slid down some cement steps in my ski boots and bruised my tailbone. Ouch!
I was able to rehab a bit Sunday night in the cabin's hot tub, but my mind was on the HydroWorx pool. I was miles away from being able to use it and I realized at that moment how much it really works. The hot tub was an okay alternative, but what I was missing was the attachment that the HydroWorx pool has that enables the user to blast water at an intense rate onto sore areas of the body. I kept trying to position myself on the hot tub jet, only to find myself frustrated, as I couldn't get the right angle.
Last year, I had a sore knee and was able to run on the HydroWorx underwater treadmill and recover rapidly. I would recommend that land athletes try more water workouts. At one point or another we all have some type of injury or ailment and the power of exercising in water is amazing because you are virtually getting no impact on your joints and muscles.
Kelly
Sunday turned out to be our best day skiing; bright sun and cooperative temperatures provided an enjoyable day; that is until I slid down some cement steps in my ski boots and bruised my tailbone. Ouch!
I was able to rehab a bit Sunday night in the cabin's hot tub, but my mind was on the HydroWorx pool. I was miles away from being able to use it and I realized at that moment how much it really works. The hot tub was an okay alternative, but what I was missing was the attachment that the HydroWorx pool has that enables the user to blast water at an intense rate onto sore areas of the body. I kept trying to position myself on the hot tub jet, only to find myself frustrated, as I couldn't get the right angle.
Last year, I had a sore knee and was able to run on the HydroWorx underwater treadmill and recover rapidly. I would recommend that land athletes try more water workouts. At one point or another we all have some type of injury or ailment and the power of exercising in water is amazing because you are virtually getting no impact on your joints and muscles.
The HydroWorx pools are mainly found in physical therapy offices. Professional and college sports teams have access to the pools too, but even a YMCA in Randolph, NJ now has three of the portable X80 underwater treadmills in their facility. Featured recently in the news, the YMCA provided a boot camp class using the underwater treadmills as part of the workout, where participants rotated to different stations in a warm therapy pool. The workout was killer as they incorporated running, biking, and the use of exercise balls in a non-impact environment. This YMCA recognized that the HydorWorx equipment provides an excellent workout. Soon, I 'm sure we'll see more of the treadmills in gyms around the country. The fact that you can rehab and get a great workout without the stress is a key selling point of their products . Look for more of these classes and equipment at your local gym. http://www.youtube.com/watch?v=1jCQGNdnpBI
Check out this cool video of the Randolph Bootcamp with the underwater treadmills.
Tri- On,Kelly
Thursday, January 5, 2012
Merry New Year; My Mom Sophia's Tips for Fitness
During the holidays I took a little time away from writing, but now with the new year already under way I am back in full swing. Like most people I have a list of New Year's Resolutions. This post is about sharing some realistic secrets( namely my mom's) in hopes to help my readers attain their weight loss and fitness goals for 2012.As a triathlete I am always looking for ways to lose weight and stay on track with my training, but I wanted to share with you some realistic ways to get fit, even if you are not a triathlete. I said in my last post that you can't look at diet and exercise as a goal per say. Diet and exercise are a lifestyle and you need to commit to making that part of your everyday routine. How the heck is that an attainable goal for 2012? I promise it is simple. I want to share a story with you about my own mom.
My mom is an inspiration to me. Is she a triathlete too? No. Is she a runner? Nope. Is she a swimmer? No again. So how is it that she has never had a weight problem and she has never even entered a gym? That is right, she wouldn't have any idea what to do if she entered a gym. She is 65 years old and has maintained the same weight for many years. When people see her they think she is my sister. Admittedly, that kind of irritates me sometimes, but overall I am super proud of her.
So how does she stay in shape and maintain her weight without a fancy gym or personal trainer? Simple, she stays active by walking her dog ever day. She lives in Northeastern Ohio where the winters are tough, yet even in the dead of winter she bundles up and out she goes with her white Scotty named Beamer, after her favorite car a BMW- I know, don't ask, but off she goes for a walk each and every day for at least a half an hour. She is getting some great cardio without all the impact.
When we were little kids my mom used to pack us up and take us to Summit Mall in Akron, Ohio. It would be the dead of winter and pitch black outside and off we would go to walk around the mall. I remember that she would walk really fast around the mall and not even go into the stores sometimes. This was back in the late seventies before walking became a craze. I realize now that there are many walking clubs that meet at the local mall, but Mom was doing it well before it was en vogue. She has always been ahead of her time and the speed walking was something that she did regularly. My brothers and I thought she was crazy, but in fact she was really smart; she got her exercise for free, walking the mall in the dead of Ohio winters. She walked so fast that my brothers and I had to do a slow jog to keep up with her. When the weather broke she went outside for her walk, recruiting many of our neighbors.
The craze today is buying anything local, especially produce. I know a group of moms who started a business called The Produce Box here in Cary, NC, where you can have local produce delivered to your door. Mom was going to local farms many years ago before it was a trendy thing to do. She would talk to my friends about the,"Organic tomatoes that were less acidic," and they would look at her like she was a kook. One of my old boyfriends coined my mom as a hippy and did not understand what,"organic," even meant. Again this was back in the early eighties when she got into the," all natural phase." She always told my brothers and I that we needed to load up our plates with fruits and veggies and slack off on the meat.
I'll never forgot the day my mom sat us down as a family to announce that we were going to change our eating habits. She had started going to the local farmers market to get all of our produce and she said one night after dinner,"Kids I have an announcement to make." Whenever my mother made an announcement we looked on in horror because as I said she was always ahead of her time and none of our friends parents were anything like her. It took many years for me to appreciate my mom's quirkiness and appreciate what she was advising. At any rate she continued with her announcement that we were going to,"eat a lot less meat." My brothers and I literally cried. After all we loved our hamburgers, steaks and pork chops. A life with less meat, in our opinions, was a life not worth living.
She continued with her speech that we would ,"load," our plates with healthy fruits and veggies that she got at the local farmers market and that we would still eat meat but just a little less and incorporate more fish into our diets. The reason was that meat was too expensive, but also that it caused,"carcinogens," that would,"pollute," our bodies. I learned about cancer well before most kids, but again Mom was ahead of her time. Most of her information came from women's magazines, but it turned out that Mom was right.
Another,"fitness tip," that I learned from my mom was to stay moving all day long. So many of us sit in front of a computer for work or in an office. Mom never sat down when we were growing up. She was always moving around. As a housewife she was constantly running the vacuum, doing laundry, or picking up something that my brothers and I had left lying around. The point is that she was always in motion doing everyday activites. Yard work was another thing. How many of us now have lawn services or cleaning services to help us? Rake your own yard and clean your own house and you will burn calories and save money. Get your family in on the action of cleaning and yard work too if time is a factor. If you sit at a computer put on a headset and walk around your office. You'll burn more calories standing then sitting and it's good for your circulation to move around.
Mom was always involved with us growing up. She would volunteer at school and help out with all our parties. Usually she'd show up in some mini skirt and leopard shirt, which would totally mortify us. As with everything else, she was also ahead of her time regarding fashion. The point is that even though it was embarrassing that my mom showed up with a short skirt on, the cool part is that she could actually fit into a little skirt when most of the other moms could not. Her routine of eating healthy, speed walking the mall, and constantly moving around our house has kept her fit and,"hot," into her sixties. Now that is inspirational and totally realistic. So you don't have to run a marathon in 2012 or even do a triathlon. Just get moving every day and I promise you'll see results.
Happy New Year and Tri-On,
Kelly
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| My mom Sophia with my boys Bryce and Nicholas |
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