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
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