Ladies Nite at Trek Bike Shop In Raleigh, NC

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

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

Farewell But Not Goodbye

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

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

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

Tri-On,
Kelly
    

Woodlake Triathlon 2011, Memorial Weekend

Back of the tee shirt from Woodlake Triathlon

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

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

Tri- On!
Kelly

Kelly coming into finish

Kelly's finish Woodlake Triathlon

 I'll have more pictures to share soon:)

My Son Bryce in transition area





Taking on the Swim

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

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

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

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

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

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

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

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

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

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

Tri- On Friends,

Kelly

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

    

Tri- Husband

     Standing behind the scenes, taking video and pictures, and cheering loudly is my husband Mark. He has been my largest supporter of triathlon, and although he sometimes grumbles that he is surprised that I am still "at triathlon" after nine years, he is truly my biggest fan. He won't say so directly, but I've heard though the, “grapevine," that he has bragged to his friends about his" wife the triathlete" and her stats. This blog is dedicated to Mark for being a great tri- husband and a great husband in general.

     After sixteen years of marriage we have had ups and downs, highs and lows. We have two wonderful boys together, we have moved to different areas of the country together. We have built a life that I would say is pretty special. Is it perfect? Of course it's not. Anyone who claims they have the perfect marriage is lying. Marriage is hard work and when you are with someone day in and day out it can be a challenge sometimes, but in the end the commitment is worth it.

     When I started triathlon my boys were five and a year and a half.  I had to organize my training schedule around nap times and meal times. Thankfully, I had the YMCA to train at and I had Mark to help watch the boys. My husband knew how important triathlon had become to me after my first race in July of 2002.

      In the beginning, I had thought I would try "a" triathlon (singular). I had been a competitive swimmer and runner growing up. After college I had swum with a masters group to stay in shape and had begun to do some 5 and 10k races, nothing too serious. I always loved swimming and when I read about the new triathlon "craze" that had hit mainstream, I knew I had to try one. I knew that with my swimming I had an advantage over many of the runners. All I had to do was add cycling; piece of cake right?

     Long story short, I completed my first sprint triathlon donning a mountain bike and a camel back water container strapped to my back that weighed about ten pounds. When everyone on the bike portion of the race was passing me I wondered what in the world I was doing wrong. How could some of these people be passing me? I was a better athlete than that! And so began my love affair with triathlon.

     My husband and young boys greeted me at the finish line of Triangle Triathlon back in 2002 with hugs and cheers of, “go Mom!" My husband's first words were," Well you did it, bet you're glad it's over!" But the reality was it wasn't over because as I crossed the finish line, I was mad that other people had passed me on the bike, and I was already plotting my next strategy to do better.

     My first words were, “That was great and I need a new bike." My husband's response, “You want to do another?" "Yes, I'm signing up for next years," was my response. "I know I can do better on the bike!"

     My husband bought me a used road bike within the next couple of months after my first tri. "I figure you will tire of this, so let’s try a used bike first." When years later I told him about the new, lighter weight, faster, bikes, he said, “You are not slowing down are you?" For my fortieth birthday he got me a new Lemond road bike that I still have today. That was five years ago.

     Recently, a colleague of my husband’s said, “Don’t worry, she'll slow down once she hits forty." My husband said, “Really, she's turning forty five this year and she is signed up for four races this season."

     Through it all, Mark has rarely missed one of my events. If he has it has been because he was taking care of our kids or because they too had sporting events going on at the same time. I try very hard not to schedule my events when the kids have things because I hate to miss them. Usually the conflict comes up because I have to plan my season in January so I don't get closed out of events, and January is before their busy spring season of lacrosse. He never complains about being on the sidelines. He is always there for all of us; whether he is lugging gear, cheering, smiling or supporting, he is our rock.

     A few years ago, I had a stress fracture to my left tibia and couldn't run for about six months. When I was finally able to run again his response was, “That was longer for me than it was for you darling." He was glad when I could train and race again because it makes me a happier person. And you know the saying, “If Momma ain’t happy..."

    Don't misunderstand, Mark is not a pushover. He loves fishing, hunting, golf and the great outdoors, and partakes in those activities in between our family’s activities. I realize the importance for him to go and do these things, just as he gets why I “tri."  We both need our play time. The outlets we both have are healthy for our relationship.

     Now I have a blog about triathlon and Mark has become my editor. When I started the blog I think Mark was secretly thinking, thank god, now I don't have to hear her go on about it any longer.  "Could you please proof this," I'll plead." He is one of my faithful followers that reads what I have to write each week, and always follows with a, “Great one," or ,"Your best one yet," even though I know there are many other things he'd rather be reading or doing. When I say," I wish I was a famous writer," he responds by saying, “You are a writer Kelly." I love him for all of it.

     Triathlon has strengthened my marriage. The outlet it provides gives me courage and happiness to tackle whatever life's obstacles bring. I encourage you to find whatever outlets make you tick. 



Mark and Kelly at Beach to Battleship Triathlon 2011



Kelly

Tri- Shoes

     Spring is finally here and with the change in weather I've seen many people out enjoying the warmer temperatures. I have about a month now before my first triathlon of the season, and I'm "gearing up," for my event. Training is part of my "gearing," but I need some new gear,( namely running shoes), in the literal sense. This blog covers the importance of good running shoes, but also how to figure out what type you need. The market is flooded with different brands that offer a variety of promises, so where do you start?
     I've never been a gadget person. I don't believe in over-spending on gear or anything else for that matter. I am a " bargain shopper," by nature. My thought is why spend more when you don't have to? Also, my philosophy is gear will only get you so far. Training is more important to get you to the finish line. You can have fancy heart rate monitors, fancy bike equipment, expensive tri-suits etc., but it won't guarantee that you finish a race. Believe me, as a triathlete, you do need gear, but you don't have to take out another mortgage to have what's needed. I have been wearing the same bike shoes for about nine years now, but that is a another story.
     I do believe in the importance of good running shoes for triathlon or running races. There is an exception to this; when I'm running on the HydroWorx treadmill, their treadmill is under water, so shoes are an option. Most of the employees there use a basic water shoe or AQX water shoes, I like bare feet.
     There are so many brands, where do you begin? I call this the footprint test. Find a brown paper bag or butcher paper and spread it out. Next, wet the bottoms of your feet and make a print of your foot on the paper bag. This also works well if you have access to a pool because you could do it on the pavement after you swim. Look at your imprint carefully; if you have a high arch you need a Neutral shoe, if your arch is medium- go for a Stability shoe, if you have a low arch  you'll need a Motion Control shoe. Sounds complicated, but it isn't.
      Once you figure out what type of arch you have you need to know your body frame. If you are a larger man or woman( over180lb man, over 150lb woman) look for a plus shoe as well as whether or not you need a  Neutral ,Stability, or Motion Control . If you are a lighter runner that races or runs fast (man under 180lb., under 150lb. woman) you would need to add performance to your shoe as well as what type of arch you have. For example, I am a 130 lb. woman who likes to race and I have a high arch; I would need a Neutral performance shoe or a Neutral p shoe. Basically if you are a heavier runner you need added cushion, and if you are a fast runner and on the light side, you'll need a more flexible, lighter shoe.
     Once you know your arch and your body type it's a breeze. I would recommend going to a running store that specializes in fitting you. A great store is, Inside Out Sports in Cary, NC. They are a triathlon store, but they know about running shoes and how to fit you. If you tell them your arch type as well as your body type, they will be able to set you up. They also have online shopping once you get your first pair. Some stores for my PA friends include, Appalachian Running Co. in Carlisle, and Inside Track in Harrisburg.
     Brands are another story.  There are so many brands what should you choose? I really feel that this part is personal preference because all brands make shoes that fit different arches. I asked some of my friends who run and got a variety of answers; Jen C. said," definitely Asics,Nike's gave me no support," Jen Mc. said," Dolce Vita Heals as I run late to the office," Shellie G. said," Mizuno for trails," my husband ( non-runner) said,"Adidas Adi- Zero, in fresh lemon," okay so not all the comments were exactly what I was looking for, but you get the picture. The brands are all different and just like your footprint, it's very personal.
     A word to the wise; don't change once you find something that works for you. Once I changed running shoe brands. I've always been an Asics girl. I go for the cushioned, neutral shoe as I have a med-high arch and am average in size. The Asics always gave me the cushioning I needed. Then one day, I decided to try a new pair of running shoes, called Super Nova Cushion made by Adidas. The shoes were supposed to be a cushioned shoe, but for my particular foot they did not work because I ended up with a stress fracture-if it ain't broke don't fix it! I learned my lesson, and now only wear Asics(either Gel Cumulus or Gel Platinum).
     One more tip; you don't have to break the bank to get a decent pair of running shoes. I had an orthopedic tell me( during my visit when I had a stress fracture)," anything over $80.00 is fluff." He's right, after that price point,  it is all about marketing. Also realize that it only costs the manufacturers about $3.50 to make a pair of running shoes( I learned this from my husband the Marine, who toured a Nike factory in Japan).Running shoes are not a commodity.
     I highly believe in adding inserts to your running shoes as well. Again, this is a personal preference but it works for me. Remove the cheap inserts in your shoes and add an insert. The original inserts offer no cushioning. I recommend the Sof Sol brand inserts. This brand offers different inserts for different arches; here's that concept again. Sof Sol also makes an insert that you can custom mold to your foot with a little tweaking and an oven. I love the Sof Sol for a medium arch. My shoes tend to last a little longer with the inserts and I get extra cushion which I love. You can find these at Dick's or other sporting goods stores for around $20.00.
     Running shoes typically last around six months. "Typically," is the key word here. I change out my running shoes around every four or five months depending on my training/racing schedule. I also know when my knees start to get twingy it is time to change out my shoes. High mileage runners will need to change out their running shoes more frequently than the weekend warrior. Again, it is all about personal preference and how your body is feeling. Listen to your body and if you are experiencing more than usual pain check out your shoes.
     Whether you are a new or seasoned runner, a good pair of shoes will carry you where you want to go.

Tri- On Friends,
Kelly
Check out http://www.roadrunnersports.com/
Their site has a lot of great information which I used for this article. They also have a great assortment of gear.