Run Today Tri Tomorrow

Oh No...I Have a Cold But I Need to Train! What Now?

2012-02-22T11:32:00.000-08:00

I swear it's been one thing after another for me so far this season. My vision of ramping up quickly and easily for tri season is quickly and easily fading. This week it's a cold. Doesn't sound like much, yet it's totally thrown off my training this week. Sunday's swim was rough. My Monday afternoon lunch run was a hot mess. My Tuesday training was non-existent. So here we are now in the middle of the week and I am just hoping to get in a halfway decent run tonight and maybe a swim should the tri gods feel so generous as to grant me the energy for this.

I know I am not the only one to experience this "I want to train but I'm sick" dilemna. In fact half of my office alone is sick right now as were two of my kids so I am fairly sure that there is a nasty cold going around right now. This post is dedicated to how to fight off a cold and get back to training quickly.

What do the Docs say?

A little Google search for common cold revealed a plethora of websites with information on how to treat the cold. Ready for the answer? Brace yourself my fellow athletes...the first item on the list is a nasty four letter word...REST!

Rest - in other words take it easy and take a day or two off or otherwise significantly decrease the duration and intensity of your training.
Drink - drink lots of water, juice, electrolyte-rich drinks and beer. Just kidding about the beer. I know it was a cruel joke.
No alcohol - this is not the time to party. Give it up. A glass of red wine with dinner may be acceptable but shots of tequila are generally not advisable.
Zinc - Many people feel taking zinc supplements can help shorten the lifespan of a cold.
Vitamin C - Again it is thought that adding vitamin c can help your immune system fight off a cold faster. Vitamin E is also a good one to add.
Treat pain/fever with ibuprofen - generally take this every 4-6 hours as needed. On the plus side the rest and ibuprofen should be good for nursing any aches or lingering injuries you may have from training.
Herbal tea with honey - Tea when you're sick is a win/win. It helps you hydrate, soothes your senses and provides antioxidants that can help fight off a cold.
Sore throat - gargle with warm salt water, use lozenges or ice chips for soothing.
Runny or stuffy nose - use saline or allergy medicine or vick's inhaler to aid in nasal ailments.
Coughing - use cough drops, drink tea, use cough medicine as needed.
Ease back into activity - when returning to training from rest take it easy for a day or two, even a week until your body feels strong and recovered fully.

Hopefully you avoid the cold this season...unlike me. If not, relax and rest, allow your body to recover and you'll be back to training at your normal level soon.

The Agony of Injury. How to Cope With and Prevent Common Running Injuries

2012-02-07T12:48:00.000-08:00

Woe is me...I have a running injury. This time the culprit seems to be anterior tendonitis/extensor tendonitis in my right foot. Try as I might to stay injury-free, it seems to happen to me at least once or twice a year. I should be more accepting of it but it really irritates me! I want to learn how to better cope with the frustration of not running during these instances and also how to minimize the reoccurrence of these pesky injuries.

So let's start with how to cope shall we? One obvious thing that can be done is cross-training. You can ride a bike, swim or run in the pool, use the eliptical trainer and do yoga or pilates to stay active and in shape during non-running periods. Cross-training may not replace your desire to run, but you'll just have to be patient or patiently impatient.

If you're having a difficult time mentally coping with your injury, you can talk about it with someone. This person can be a loved one, friend or even a therapist if you are feeling depressed. Try writing your feelings down in a journal or blog post. Sometimes just writing is a stress-reliever. Look through some of your old race memorabilia to remind yourself of your past accomplishments. Try to remember that your injury is just temporary and you will be back to running and accomplishing more great things soon. You may want to schedule a race a little farther down the road to stay motivated and focused on the future.

Now I would like to share with you some advice that I have received from professionals and fellow athletes to help minimize the chance of getting injured. It may be impossible to stay injury-free 100% of the time but following these tips should increase your odds of staying healthy when you're on the run:

Make sure you are fitted for a running shoe that works well for you - Go to a local running store or sports health professional and have them evaluate your footwear needs before you buy. You don't want to run in a minimalist shoe if you heel-strike or are a heavier runner.
Don't increase your mileage too much too soon - The general rule is to keep your mileage within no more than a 10% increase a week. For example if your longest run this week is supposed to be 10 miles long then your longest run next week should be 11 miles.
Know when to back off - Not everyone can run everyday. Only you know how your body feels. Some people must run every other day or just a couple times a week. Listen to your body. If something is tight or achy take a day or two off and then reassess your situation.
Alternate your shoes if running frequently - Make sure you have at least two pairs of training shoes that you can rotate to allow for the shoes to adjust back to their normal state. Most shoes need to be retired somewhere around 300 miles usually.
Don't lace shoes up too tight - Apparently lacing too tightly can cause issues with the top of the foot so be cautious of how tightly you are lacing up.
Warm up and cool down - Take the time to stretch a little and start off at a slower, easier pace to get going. You should also run slower or walk to cool down so you can get your heart rate down and allow your body time to loosen up.
Alternate harder workouts with easy workouts - For example if your long run is always planned for Sunday then your Monday workout should be an easier recovery run or lower impact activity such as swimming or yoga.
Include core/strength work as part of your routine - Make sure you include at least two days of core strengthening in your schedule. It can be anything from yoga or pilates class to lifting at the gym and doing exercises like squats, leg lifts, etc or something like p90x core that focuses on a number of muscle groups.
Supplement with Vitamin D - Make sure you're eating enough foods with calcium and take a supplement of vitamin D. My physician recommended 2000 iu daily for me but you can check with physician for a specific dosage for you.
Hydrate to avoid cramping - Be sure to drink water or sports drinks before and after your run to help alleviate any cramping that can result due to dehydration. Running with cramps may lead to muscle tightness that causes injury.

As of today I have been off for a week. I am feeling better but not yet 100%. I hope to be ready to test my right foot out later this week or weekend. In the meantime I am stretching, icing, resting as much as I can along with taking ibuprofen. If anyone has additional suggestions I am all ears. Here's to happy, healthy running for me in the near future!

You Are What You Eat - How to Get Lean and Mean for Sports Performance or Just Look Like a Superstar

2012-01-31T12:42:00.000-08:00

With the 2012 triathlon season fast approaching, I've been reading about nutrition a lot. I've also been chatting with fellow athletes about their strategies for staying fit and balancing the demands of their training schedules. Because weight and BMI are so important to triathlon performance, I set out to learn how to lower weight and BMI for maximum performance gain - yet still live a little. This post contains a number of tips and tidbits that I've learned so far. Some of these may seem like nobrainers but hopefully you gain some value in reading this post.

Drink more water - no big surprise here. But how many of us actually do this? Try drinking up to 3 liters a day but add lemon to your water. The lemon is said to aid in metabolism speed up to 30%. Keep a water bottle with you at all times. I just picked up a filtered water bottle and carry it with me to work, the gym, in the car, etc. It's easy and good for the environment too (if you care about that stuff).
Watch alcohol consumption - I know this is a hard one for some. I love IPAs but I cannot have them everyday. At 200-300 calories each they are very dense in calories. Reward yourself with a beer on the weekend or after a hard workout day. Otherwise stick to one glass of red wine or something lighter. Whiskey and diet gingerale for example is 60 calories. Have one of these instead of a beer if you like to unwind with a beverage.
Less Coffee more green tea - watch coffee consumption. I am a coffee drinker so I understand the desire to have a cup of joe to get moving. So have it. But don't drink 10 coffees a day. Tea is better for you. Green tea is said to boost metabolism by up to 4% a day. Add green tea to your daily agenda.
Mix in a salad at least one meal per day - you may have a small portion of lean protein (i.e. salmon, chicken) if you choose. Watch the dressings. Use sparingly and use low-fat, low-sugar options or else olive oil and a little balsamic.
Eat 3 meals a day and at least 2 snacks - breakfast should be biggest meal of the day followed by lunch and dinner. Most people eat in reverse order of this. As for snacks, think healthy stuff like an apple, handful of raw almonds, etc.
Avoid processed foods - anything that comes in a bag or a box is probably processed. Chips, cookies, boxed and premaid foods are no-nos. Keep these foods very limited. But indulge every once in a while if you can do it without binge eating.
Don't drink store bought juice - it is full of sugar. Instead make your own juice or eat a piece of fruit. You can also add fresh fruit to your water to flavor it (lemon, berries, orange slices, etc).
Add flax to your diet - it comes in seeds or milled and is easy to add to cereal, protein shakes, yogurt or whatever you like. Flax is a good source of omegas and is good for the joints.
Eat protein at every meal - I don't mean you have to eat like a caveman just add some to help manage your hunger levels and balance out the carbs. Protein can be plant-based like beans or tofu or lean meats or low-fat dairy - whatever you wish.
Have greek yogurt instead of regular - it is much higher in protein. Select a low-fat or fat-free yogurt with a small amount of sugar added. Add some fresh fruit and optional granola for a stellar breakfast or snack.
Watch your carb intake - sure you want carbs in your diet to some degree. It's hard to fuel a run without them. But there are good carbs and bad carbs. If you have pasta make sure it is whole-grain and watch the size. A serving size of pasta is around 1/3 to 1/2 of a cup. Don't eat more than you need. Feel free to sub in spaghetti squash as a nice substitute or do half and half. If you're having carbs at every meal, keep it to a minimum. One piece of toast with breakfast is good or skip the bun with your sandwich and wrap in lettuce instead.
Use mustard instead of mayo and only use ketchups that are free of that nasty high-fructose corn syrup - if you have to use mayo go light.
Include good fats - olive oil, avocado, almonds and other mixed nuts are all good for you and can help eliminate belly fat.
Eat lots of fruits and veggies. But watch out for the high GI ones - berries are very good for you. Have an apple a day. Watch the bananas, cantaloupe, etc. As for carrots, they are okay but eat in moderation as they're higher in carbs. Potatoes are high-carb, starchy vegetables. Keep to a minimum and try to do sweet potatoes over others. Green veggies like spinach, kale, broccoli are fantastic. Eat as many as you want.
Watch the extra fuel/recovery foods - many of us athletes have a tendency to eat more than we need. The book Weight Management for Triathletes that I just finished reading says that you do not need to add any calories to training until you exceed a certain time frame (usually 90 minutes or more). Make sure you know what you need based on your daily calorie intake. Don't overdo it. Protein bars can pack a lot of calories. If you're running 5 or 6 miles you don't need to recover with calories.
Workout at least 6-7 hours a week - yes, even during the off-season. Make it a mix of swim, bike, run and core.
Do core a minimum of 2-3x a week - it will strengthen you and make your body composition better and tone that jiggle. There is simply no way to look as lean without the core component. So quit complaining and just do it. Hit the free weights, take a yoga or pilates class or pop in p90x core synergistics. You'll thank me.
When all else fails eat in spandex - how many of you can shove that other piece of pizza in as you look down at the flab hanging over your tri shorts?

Now, that should provide some guidance in terms of diet but of course there are other things you can do to manage your weight. Some people prefer to count calories. I do not have the patience for that method because I love to eat and eat a lot. It works fantastic for some people though. For me so far what has worked best is described above...having a more clean diet. Some others do what's known as the visual plate method where 1/2 of plate is fruit and non starchy vegetables, 1 cup of nonfat dairy, 1/4 of the plate is protein, 1/4 is whole grains or starchy vegetables.

I'm anxious to hear other's thoughts and tips on my post. What did I miss? What has helped you succeed in hitting your weight and athletic goals?

Two out of Three Ain't Bad - New Coach & Trainer Moving Along

2012-01-19T13:42:00.000-08:00

The last time I posted I described the start of my journey to my first 140.6 triathlon. Well, I am happy to say that I am off and running with my new coach & personal trainer! So two of the three things I need to do to be successful for this goal are in place. Now I just need to work on that third item...the nutritionist.

Last week I had my first meeting with my coach Sean Gilbert, a very nice guy from the Cleveland/Akron area that coaches some very capable and accomplished athletes. Sean has a very laid-back personality and I am excited to work with him this season to meet my goal of completing the 140.6 as well as other 2012 season goals including increased performance all-around. Sunday night Sean sent me my weekly schedule of training through Training Peaks and we talked about the workouts and schedule. Inevitably there were some things that wouldn't work into my schedule this week but I am doing my best to follow the training. Nevertheless, I am excited to move ahead week to week and progress in my running, biking, swimming and overall core strength as I prepare for the 2012 season with Team Rev3, Revolution3 Triathlon's national age group team.

Tuesday night this week I met with my new personal trainer Will Hanson. Will owns a great studio in Beachwood called Aspire Fitness. He is a very nice guy and a good athlete as well. I can tell he really knows his stuff and is passionate about what he does. My husband Steve will be training with me over the next several months so we are both jazzed about making strides in our fitness as we work with Will on enhancing our power.

Next up is this whole nutrition piece. I've never done a full iron-distance race before but I know nutrition is key to training and having a successful race day performance. My goals are to be lean and mean. I will be working on this some with my coach, trainer and others. I just ordered a couple of books on Vegan eating and weight management for triathletes. I will be sure to write a post in the next few weeks on this topic alone with what I have learned and am leaning towards. When I brought up the nutrition topic on Facebook this week, I was shocked at the amount of response people had. Clearly nutrition is on the minds of many people, not just triathletes.

That's where I am right now in the journey. Stay tuned for the nutrition update!

The Journey To 140.6 Begins This Week!

2012-01-09T07:07:00.000-08:00

2012 is shaping up to be a revolutionary year for me. As I enter my third triathlon season, I realize I have learned a lot, yet still have so much to learn. Perhaps that old adage "The more I think I know the less I really know" applies here.

While I've been lucky enough to receive lots of valuable advice for triathlon from coaches and fellow athletes, I have just been winging it. Last year I finished my first 70.3 at Rev3 Cedar Point and realized a couple of things. First, that I love long-distance triathlon. The sheer challenge of it is exciting! Second, that I need to get a lot more technical at this sport to be faster. I could always wing it when I was just running. With the goal of completing a full 140.6 iron-distance race this summer I do not think it is ideal to wing it anymore. Sure I can probably finish the race on my own. I think I am driven enough or stubborn enough to accomplish that. But I would like to finish in a reasonable time and know that I've given it my all. I want to know that my swim stroke was efficient. I want to know that my bike cadence was good. And I want to know confidently that I can run the marathon at the end without feeling like I am dying a slow death.

So, as of Thursday this week I will have a new triathlon coach. Yay! He is local, so will be present at many of my local races. He has worked with other athletes that I know and he seems to have a good personality fit for me. I am looking forward to having a training plan for next week that is not created by me! Time to get busy on the workouts and not stressing on what workouts I need to do.

I've also decided to work with a personal trainer and nutritionist at least for a little while so that I can look, feel and perform the way I want and need to so that I can be a confident triathlete. I hope they don't make me entirely give up IPAs!

Being part of Team Rev3 is going to be a blast and was in part the catalyst for me going to this next level. I want to be able to hang with all my amazing teammates. I want to make my team proud.

I will be writing blog posts throughout 2012 to share my new knowledge of the triathlon sport. I'll describe what I am eating, how I am training, feeling and of course performing. I hope you'll come along with me on this journey. It's going to be a long and winding road and I am ready to take on the challenge of becoming an ironwoman! Off I go!

2012 Will be a Big Year for my Triathlon and Marathon Ambitions

2012-01-03T17:16:00.001-08:00

I said I would post the 2012 race schedule soon and here it is. Although I finished this a few weeks ago, I look at it now and realize I have a LOT of training ahead of me! Holy moly this is a packed season! I have never used a coach before but this is the year I am going to do it. To make all this happen but not just happen. I want to make it happen in a big way. Be sure to follow my blog all season to see how I am performing and to give me a swift kick in the ass when I need it!

2012 Schedule:

March:
3/10/12 - St Malachi - 5 mile road race
3/25/12 - Kirtland Strides of March - 5K

April:
4/15/12 - Dover Run for Home Half Marathon

May:
5/6/12 - Rev3Tri Knoxville - Olympic triathlon
5/20/12 - Cleveland Half Marathon

June:
6/3/12 - Twinsburg Sprint Duathlon
6/10/12 - Lake Health Half Marathon
6/13/12 - Mentor Flag Day 5K

July:
7/1/12 - Milton Man Triathlon - Olympic Distance
7/15/12 - Johnny Cake Jog -5 mile
7/22/12 - Fairport Harbor Tri - Sprint

August:
8/12/12 - Rev3Tri Wisconsin Dells 70.3 Half Rev
8/20/12 - Saint Gabriel 5K

September:
9/9/12 - Rev3Tri Cedar Point 140.6 full rev (aka the BHAG)

October:
10/7/12 - Towpath Full Marathon

November:
11/4/12 - Autumn Leaves 5 mile

So there it is. At least all the planned races. Although I hope to get in even another Rev3 race or two so I can represent my team and get to know everyone! Needless to say I am training and ramping up for Knoxville now! Hope the season meets my expectations as I have some lofty goals of a 5-1/2 or better 70.3, finish first full in decent time (12-13 hours), run a 3:35 marathon and enjoy some other PRs at various distances. Hell, if I'm lucky I will even win some new hardware along the way! Fingers crossed!

Have I told you that I made the 2012 Rev3 Triathlon Age Group Team?

2011-12-28T06:03:00.000-08:00

Have I told you that I made the 2012 Rev3 Triathlon Age Group Team? Well I did!!! Read my announcement here.

Revolution3 (Rev3) Triathlon is a top-notch organization and I am proud to be affiliated with such amazing people! The Rev3 national race series is taking the triathlon world by storm and creating meaningful experiences for athletes and their families. Many triathletes compete in the half rev (70.3) and the full rev (140.6) but there are also sprint, olympic and even kids races as well. For the new triathlete, Rev3 offers a quality training program at a very reasonable cost. If you're interested, visit their page and let them know I sent you!

Team Rev3 is comprised of about 50 athletes throughout the U.S. After learning more about my amazing teammates, I am even more excited to be part of this journey for 2012!

I will be competing in a number of Rev3 races this year including the Knoxville half, Wisconsin Dells half, Cedar Point full and possibly one or two others. Watch my blog for the complete 2012 race schedule!

Reflections on the 2011 Season

2011-12-20T13:07:00.000-08:00

Wow, I cannot even believe that it is December 20th! Santa Claus will be here in five days! And I haven't updated my fitness blog since June (gulp...don't judge!)I can at least throw out some lame excuses like starting a new job and getting married or better yet TRAINING! Clearly one of my 2012 resolutions is to update my fitness blog more regularly!

So, for those of you who wonder if I just fell of the map after June, I assure you I was busy racing. Additional races completed since the last post in June were as follows:

6/26/11 - Akron Crossfit Sprint Tri - bombed the swim on this and had ridiculous cramps during the run. Should have most definitely won age group but was 4th in age group. Fail.
7/17/11 - Milton Man Sprint Tri - decent swim, decent bike, decent run. Took first in age group.
9/11/11 - Revolution 3 Cedar Point 70.3 - finished first 70.3, had a blast. Swim was decent, bike was decent, dogged the run but had fun finishing with hubby.
9/18/11 - Portage Lakes Sprint Tri - swim was off, bike was terrible. legs sore from previous week's 70.3 so walked some of the hills, run was fine. Not happy here but managed third in age group.
10/9/11 - Towpath half marathon - Great race, crushed my old half PR by finishing with a 1:39:37 despite lack of serious training. Was 13th of 581 women. Not too shabby. Fantastic race course and weather conditions. definitely doing this one again!

I had a very up and down season with the heel stress fracture in April/May and came back to race strong in June-October. I am happy with how the year ended given the circumstances and learned some things along the way. Overall I feel my biggest successes of the year were The Twinsburg Duathlon, Miltonman Sprint, Completing the Rev3 Cedar Point 70.3 and finishing strong in the Towpath 1/2 marathon.

I am training strong right now in the off season and gearing up to train for some serious stuff in 2012! watch for my next post NEXT WEEK (promise) about the 2012 schedule!

Mentor Flag Day 5K - Easier Said Than Done

2011-06-30T13:09:00.000-07:00

My friends and loved will know this about me...that I sometimes have unreasonable expectations of myself when it comes to racing. They accept that about me because I have been known to throw a temper tantrum after a bad race (I'm working on this). The Mentor Flag Day 5K was one of these instances. It was a last minute decision to sign up and I wasn't really trained. I know what you're thinking...train for a 5K...who needs to do that? It should be easy right? That is what I thought too! Considering I had just started running again two weeks before and hadn't run more than 2 miles I somehow did not think I would stand the chance of bombing this race. In fact, I thought I might even be able to win if the super fast chicks stayed home. I thought I could pull out a 21 or 22 minutes easy. I thought wrong.

The race starts downhill and I mean downhill! So my first mile was 6:03! Just a wee bit more than the 6:45 I was aiming for. So by mile 2 I was pooped out and took a little break. Back to it and holy crap was it hot and hilly that last mile. Clearly I had underestimated this little 5K. I walked a couple more times that last mile and figure I easily lost 2+ minutes because of it. I was not a happy girl at the finish when I looked up and saw 23:57. Yuck! Not a bad time really but I was certainly capable of the 21 or 22 I had hoped for had my race went better. So I was mad and wanting to leave.

Steve on the other hand had a great race of 19:36...a personal best for him. I didn't think there was anyway I would place but thought he might so we stuck around for the rewards, which took a while. He placed third in his age group and amazingly I took first in my age group. The winning female times were 20-22 minute range. So while I should've been happy I even placed I was mad at myself for having a bad race. This is just me. I knew I could have done better.

Another one in the books. Lesson learned. The training continues and I hope to get my endurance back soon and to learn to be a little easier on myself.

Twinsburg Duathlon - Let the Good Times Roll!

2011-06-30T12:47:00.000-07:00

I am a little late with this post considering the race was June 5. Better late than never I suppose. I am just happy to be writing in my blog again. Don't worry, I will not wait so long this time!

What can I say about the Twinsburg Duathlon? I thought it was a great race and I think I did well - especially because this was my first duathlon. North Coast Multisports did an excellent job of communicating and organizing the event. Packet pick-up and the little expo were the Saturday before the race so no scrambling on race morning to get that stuff. Steve and I picked our stuff up and headed home to chill out and get our bikes and gear ready for race day. It was a pretty smooth evening prerace. We were a little nervous (me especially since I had just started running again that week following my heel fracture - yikes)!

On race morning we got up, brewed some coffee and had some multigrain waffles and juice, got dressed, loaded up the car and took off around 6AM. We arrived at the race site and I was feeling very excited and a little nervous. How would I run I wondered. We racked our bikes and setup our gear and warmed up. I went to the bathroom a couple of times as I always do when the nerves are flared up and we lined up. My friend and fellow competitor Laurie stood by me at the start and we chatted for a couple of minutes beforehand, which helped me relax.

We started and I blanked out everything but the run. Worries subsided and my feet took over. My first mile was sub 7 and then I thought I had better slow it down or I will be dead on the bike so I slowed it down and finished the first 2 miles at a 7:09 pace. Jumped on the bike and like an idiot I had my helmet on backwards so I stopped to adjust. Lost a few seconds there. The bike was fun but tough. The hill around mile 7-8 was killer. My legs were feeling it. Time on bike was 36 minutes for 10 miles but think my T1 and T2 times are in there as well since they don't break them out seperately. I think I averaged around 18-19mph. The second run was tough as I had not done one brick all season being out with the fracture. First mile was okay, second was rough and I stopped for a minute or two at the water stop. I lost time there not thinking I had a chance to place. I finished strong with a time of 1:07:12 - good enough for 2nd place in 30-34 age group and 8th overall female in the race. Not bad but I should have placed higher as 2nd and 3rd place were only 2-3 minutes ahead. Next year I will be ready to battle.

Steve also did well. He finished his first ever multi-sport race in 1:01:37 good enough for 4th in his age group and 19th overall in the race! We both had fun and at the end of the day that is what is most important!

Thanks to North Coast Multisports for a great event! We will be back next year!

Training During the Holidays

2010-12-11T13:09:00.000-08:00

How do you find the time and motivation to train during the holidays? You know what I mean...shopping for gifts, wrapping gifts, making cookies, decorating trees, planning get togethers with family and friends. The list goes on and on!

It's the off season and coupled with that there's always a plethora of baked goods and snacks galore at work, home, etc. It's so easy to gain a few pounds unless you're committed to training and eating smart throughout the debauchery that so often characterizes the holiday season.

It's more difficult to plan workouts during this time of the year but it's important to still set goals. You can set goals yet still remain flexible. For example if it snows too much to run on your scheduled day try running inside instead of doing a core workout so that you're still getting some activity. Another good option is to do double or triple workouts on the days when you have plenty of time. Then if you miss a workout or two you're still in good shape.

Don't be discouraged. Many of us with work and families struggle at this time of the year to stay in shape. With the short days, cold and snowy weather and the holidays it can be overwhelming trying to get out there. Stay committed and you'll get through it. Oh yes and don't forget the more cookies you eat, the more miles you need to run!

Stomp the Grapes 1/2 Marathon Report

2010-11-26T16:56:00.000-08:00

I was very excited to run the Stomp the Grapes Half Marathon this year with my boyfriend and friends. It sounded like the perfect fall race...start at Maize Valley Winery (a cutle little winery in Hartville) and end with a killer after party with free wine and food. What's not to love about that? Unfortunately it wasn't as great of an experience as I had hoped it would be. My boyfriend and friends will most definitely agree.

The start wasn't all that bad. We got there and could tell it was a good turn out of people as we had to park out a little ways from the winery in a field. No biggie...except that it was very cold out. A blustery 30 degree November day with winds. So we got there, got our numbers and goodies and bolted back to the car to get ready. Fortunately we had brought extra hats, warmer clothes, etc as we needed them.

The race started out pretty fun as I had decided to just fun run it with friends. So the first mile was a very slow-going and fun mile of running close to my friends. My sweetie Steve had decided to go for the PR that day so he was way ahead.

The next 4 miles or so were pretty mellow. Running at about an 8:30 pace with friends and then around mile 6 it was time to venture out solo and the race continued to get more difficult with hills, winds, cold, and I just wasn't really feeling it out there running on my own - especially since I had been in the hospital and off training two weeks before. But I gutted it out and finished in just over 2 hours. Not a great performance but another 1/2 marathon in the books.

After the race is where I have most of my issues with the race setup. You see the start and finish were in different spots. Runners were to finish and get on a bus to head back to the winery. So at the finish only water was available - no food. And it was bitter cold. Some runners had to wait a full hour outside in the cold to return to the winery. Not cool. Plus when you get back to the winery you have to go outside in the cold again to get food and drinks and/or watch the awards. The best part of after the race was hanging out with my sweetie and getting warm.

So in sum, the race itself could be improved by better logistics and planning - either moving the finish to where the start was or having the finish better equipped with food, mylar blankets, etc. This would have made a big difference.

Cross-train Workouts for Increased Results & Better Health

2010-11-04T08:53:00.000-07:00

Human beings are creatures of habit. We thrive on routine. We find something we like such as running, cycling, swimming or yoga and we stick with it. For a number of years all I did was run. I ran 5-7 days a week and did nothing else. I was frequently injured and never really sculpted my abs or arms. Sure I was skinny but was I healthy? Probably not.

Today I still run more than anything but I train for multi-sport events and also make sure to integrate core workouts including vinyassa yoga, pilates, kettlebell and weights into my weekly routine. When life gets crazy I can always squeeze in a quick 30-60 min core workout at home or a quick run. So can you. Since I have become a multi-sport athlete I have noticed a couple of things improve. First, I am injured far less than when I was running alone. Second, my body composition has changed such that I have more muscle mass and definition. And lastly, I just feel better. I don't have the burn-out that I used to feel with focusing on running alone.

I encourage you to cross-train to enjoy the same benefits I have realized. I promise you will not lose effectiveness at your sport of choice but rather increase your overall fitness level and sport of choice as well! You can start this week by adding one different work-out to your routine. Do that once a week and you'll be on your way to a better, healthier you!

Triathlon Training in the "Off" Season

2010-10-27T05:18:00.000-07:00

With the arrival of winter looming for those of us in the northern states and countries we are faced with the reality that triathlon season (and to some degree running season) is shut down for the winter and some of the spring. What is a triathlete to do during the "off" season to maintain or even increase their fitness when they are relegated to the indoors?

Even if races are not on the agenda until next season, I think it is still critical to set goals for ourselves and have a plan we can work from. From everything I have learned, the "off" season should be less intense than racing season, which makes sense. Our bodies need time to rebuild. Yet we still need to train and schedule in key workouts to maintain or increase our fitness levels.

Below is my plan for keeping my tri fitness up during this "off season". Feel free to use my plan as a model or to create your own customized plan for success in the next racing season.

My Overall Goal: To start off the running season in March with a strong impact and to enter triathlon season (May-Sept) rejuvinated and ready to work hard to win.

Sport Specific Goals:

Swim: swimming efficiently requires a lot of technique. I plan to use this winter to work on technique for different strokes, work on speed and work on distance. My goal is to swim twice a week at least with one workout dedicated to technique and speed and the other a freestyle distance swim aimed at keeping my endurance up to at least 1.2 miles of swimming per session for a total of at least 2-3 miles of swimming per week.

Bike: biking is my weakest sport but I have fallen in love with it. I know I will have to work hard to maintain a good base for the spring biking season. I plan to ride the bike at least three times a week with a combination of spinning classes for speed and technique and using a trainer to log some miles on my racing bike. My goal is to get in at least 40-50 miles on the bike each week.

Run: because running is my sport du jour I will always pay a lot of attention to developing this sport. My plan for the winter is to focus on key running workouts that will have a quick payoff in the spring. My goal is to run three to four days a week and use the following key workouts: a speed day that can be done on treadmill or track as repeats (faster than 5k race pace); a tempo day that focuses in on a 5 to 10k race pace; a longer run day to keep the base mileage up to at least 8-10 miles all winter (I try as much as possible to do these outside when weather permits. The goal is not speed); and finally if I do a fourth run it is a freestyle run or recovery run after a hard day. My goal mileage for the "off" season is 20-30 miles per week.

Core: because core is so important to a triathlete's performance, I am committed to doing core workouts at least twice a week for an hour each. These workouts for me consist of pilates, hot yoga, kettlebell and weight training. The added benefit of core is strength and better body composition.

Rest: I will rest at least one day a week from all activity - sometimes maybe even two!

So there you have it...my "off-season" plan. I wish all of you a happy and healthy "off" season.

Top Ten Reasons to Run a Marathon or 1/2 Marathon

2010-10-25T13:47:00.000-07:00

There are many reasons to run in general. I could list at least a hundred reasons and benefits from the top of my head right now. That's not the point of this post. The point of this post is to explain why you should consider running a half or full marathon. These longer distances pose different challenges and benefits that will allow you to develop as a distance runner in ways you cannot at shorter distances such as 5 or 10k.

1) The accomplishment: Probably the best feeling of my life was finishing a marathon. It is an emotional experience and accomplishment like no other.

2) The healthy lifestyle: It's hard to be a marathoner or 1/2 marathoner and not be conscious of how you take care of yourself. Most distance runners are healthy people. It is good for you physically (heart, lungs, better immune system) and emotionally.

3) Fight stress: Ever had a bad day and went out for a run after? It's like medicine. As your feet hit the ground you can literally feel your stress leaving your body. Sometimes you'll experience what people call the "runner's high". It's a great feeling being out there and letting go.

4) Time for yourself: We're always so busy with work and family and sometimes we forget to take time for ourselves. Running can be that time for you. Your hour a day to connect with your body and mind and do something for you.

5) Build yourself up: As you run longer distances and finish races that include 1/2 and full marathons, you will feel the confidence to keep going - both in your running and in other things in your life. Running builds you up and gives you courage and self-esteem.

6) Weight loss or maintenance: For those looking to lose weight or even just maintain a healthy weight, running long distance is a great way to accomplish that. You can also enjoy eating a balanced diet and splurging on things you love knowing that you have that "long run" coming up.

7) Enjoy the outdoors: Distance running is a sport meant to be enjoyed outdoors. As you're planning your longer runs you can explore new places and you can travel to races all over the world and experience new things and scenery. You can even just discover things you don't notice while in a car.

8) Add structure to your life: Many people ask me how I am able to work, take care of my daughter and train so diligently. The answer is scheduling. An endurance athlete has to plan things. When you train for long distance races, you will become better at scheduling in your key workouts. Remember to focus every week on one day of speed (faster than goal race pace), one day of long, slow distance and one day of tempo (race pace) in addition to your everyday mileage.

9) Enjoy the Experience: As a runner you will meet new people, see new places, compete with yourself in new races, rerun old races, create experiences that you may otherwise not have. Most of my closest friends today are runners. They know how to work hard and play hard and enjoy the experience.

10) Charity: Although not a primary motivator for all, it is certainly respectable to run a long distance race such as a marathon for charity or in memory of someone you love, lost or respect. There are many teams that will train people to participate in events. Some of those teams include Livestrong, Team in Training, etc.

Whatever your motivation, I strongly encourage you to get out there and train and race. Run a 1/2 marathon or a marathon. You can do it and you will be able to look back and remember how good you felt about yourself!

Fall Running Know-How

2010-10-12T06:12:00.000-07:00

It's that time of the year again in Northeast Ohio. We call it fall. It's a time of beautiful colors, crisp and cooler air, shorter days and tasty treats. However it is also a time of more potential hazards for those of us who are active.

Please be careful and comfortable out there by following these fall running suggestions:

• Be aware of the time. If you run after work then you've noticed the days grow shorter. Running in the dusk or dark can be dangerous so make sure you have reflective clothing and/or a headlamp with you to make sure you're visible to cars, cyclists and others.

• Monitor the weather. If you are running in the rain you should be alert to your surroundings as the wet fall leaves have a tendency to be slippery.

• Dress appropriately. Fall is a weird time for weather. Some days have warm mornings or evenings and others are very cold. Go outside before you run and feel the temperature so you can dress for the actual conditions. Remember you can always remove an extra layer.

• Invest in running gloves and a colder weather hat or headband to keep your hands and ears warm on those chilly fall days. Another great item to consider is a vest to keep your core warm on colder days.

• Although the temperatures are cooler you still need to be hydrated - especially on longer runs. Make sure you are drinking water and sports drinks and fueling as needed for your specific runs.

Follow these suggestions and you should have an enjoyable fall season of running. Now go get out there!

Akron RoadRunner 1/2 Marathon Race Report

2010-10-01T12:25:00.000-07:00

First, let me just say what a fantastic job the city of Akron does with the RoadRunner Marathon! It is a very well-organized race! Kudos to the race director, sponsor, volunteers, the locals who come out to cheer the runners on and all the runners who show up on race day! It is a fun and challenging event with a half marathon and marathon course that draws the best local runners around to run solo or as a 5-person relay team.

I ran the half marathon again for the second consecutive year. I had the joy of running it with my sweetheart Steve this year. He made it a very special weekend for me. Thanks babe.

Friday I hit the expo with a friend at lunch. We had fun looking at all the running goodies and goofing off. I went again after work with my guy because he needed to get some calve sleeves. After that we met up with friends for dinner at Crave. After dinner we made the trek back to Youngstown and turned in around 10:30...only to be up at 4:30. Oh yes, the life of a runner - we keep some interesting hours! But once you hit the start line it is all worth the sacrifice and extra effort!

On race morning we headed to downtown Akron. Fortunately for us my office is nearby so we got ready there and jogged down to the start a few blocks away. It was so exciting getting lined up with all the other runners and the energy was good as we listened to the national anthem and waited for our cue to run.

The start of the race was fast for me as usual. I tend to run my first mile or two fast (sometimes too fast)! I guess this is the sprinter in me since I was a track runner years ago. It was a lot of fun running over the newly paved Y-Bridge and my guy was close to me the first mile so that was cool. He would of course get ahead of me soon after with those fast legs!

My goal for the race was 1:40 or better but I didn't quite make it. I had a pretty good first half except that I had to stop and use the bathroom around mile 4 or 5 so that set me back a few minutes. After mile seven I kindof bonked. I'm not sure why. I just wasn't feeling it so I know I slowed down for a little while only to pick back up around mile nine. Mile 11.5 to the finish is intense with a nice 5% hill grade. Oh yah, feels good on the already tired legs. I am just happy I didn't stop and walk any of it as many people were and I don't blame them! I had a good kick at the end and did my best to sprint into the stadium to my finish time of 1:46:34 (the 1:47+ you see in pic was the clock time not chip time).

My guy almost hit his PR. He ran a 1:34 so he had to wait for me for a little bit. It was so great hugging him after the race and having our picture taken together. My bestie ran a :30 PR to finish around 1:58. I am glad they both did well and I am okay with my time although it was not a PR.

After we ate some food and got our medals, we headed back to my office to get cleaned up and relax for a little while. I think we were all exhausted and ready for a nap! It was a great day and we all had fun "running the bird"! Looking forward to running it again in 2011 - hopefully with a better time!

Portage Lakes Triathlon Was a Success!

2010-09-24T13:39:00.000-07:00

Well I made it through my second official triathlon successfuly! And it was so much fun! I absolutely love everything about this sport! My performance was much better than at Milton Man. I finished in 1:30:14, a time worthy of third in my age group. Not bad for a newbie I suppose!

The race was well organized and well attended. I enjoyed the course. My only complaint is that the water was chilly to swim in...but on September 19 in Akron, Ohio that is to be expected. Next year I will likely wear a wetsuit to this race!

I arrived at Portage Lakes State Park about an hour early and had plenty of time to pick up my packet, timing chip and set up my bike and transition kits.

I actually felt surprisingly calm considering it was race day --and a triathlon race at that. I'm sure my boyfriend had something to do with that as he was very helpful in getting me ready and keeping me relaxed.

As I said, the water was cold but when the race started I soon forgot about the temperature and tried to focus on finishing the 1/2 mile swim. There were a lot of people and so I wanted to pay close attention so I didn't get kicked. My time was a couple of minutes slower than at Milton Man. I finished in 18+ minutes whereas at Milton Man I was around 16:30. Some people said that the swim course at Portage Lakes is longer than it should be so that could explain my lackluster time on the swim.

The first transition went pretty smooth as I ran to get to my bike. I could have been a little faster and hope to improve on these transitions as I gain more experience racing next season. The bike portion of the race was only 12 miles but it was a challenging, hilly course! I was happy with my 42-minute time considering and really had fun getting the bike up to speeds of almost 40mph on some of the downhills!

The second transition I was slow and lazy. I sat down and took a few minutes getting ready for the run, which was inefficient. But once I got going...I got going! I had a blast on the 5k run! Because running is my main sport, I usually feel really good here even after the bike. My first mile was 7:04! Finished in 23:27 so not my best effort but I was okay with it. I felt great at the end and had a nice sprint going on so I think I could have kept going for a while!

After the race I felt good. I had some food and water and was really looking forward to that hot shower so I could get the lake smell off of me! It was a great race and I will do it again next year.

Nutrition Advice for Athletes

2010-09-16T11:24:00.000-07:00

If you're a veteran endurance athlete then you are most likely aware of how important nutrition is to overall health as well as peak performance in your athletics. Still we can all use a refresher!

For those of you who are new to running, triathlons or other endurance sports, read up!

1. Eat or drink protein at every meal - you'll be more full and the extra protein will help replenish your muscles after a long workout.

2. Choose whole grains - It's better for your overall health and also the whole grains take longer to digest so your body absorbs more nutrients contributing to more energy for your workouts.

3. Choose foods with the least amount of ingredients (whole foods are always healthier than precooked or prepackaged meals).

4. Eat lean meats (lots of seafood for the high amount of Omega-3's, chicken, turkey, lean beef).

5. Avoid cereals packed with excess sugar. Instead try healthier options like Kashi and Nature's Path.

6. Lots of fruits and veggies! At least 5-6 servings a day (mixed variety is best).

7. For sessions longer than 60 minutes - refuel with gatorade or energy gels such as GU or Cliff Shots as needed. After the workout, eat some healthy carbs (for example: carrots, an apple, a banana, G2, wheat toast with nutella) within 30 minutes of the session for maximum recovery). You also will want to have some protein to recover from tougher workouts. Chocolate milk is an ideal recovery drink since it has both protein and carbs!

8. Drink lots of water! On longer runs exceeding 10 or 12 miles it is ideal to bring along at least a small bottle.

9. Avoid fried foods or new foods before races and key workouts as you risk poor performance due to GI issues.

Yoga for Endurance Athletes

2010-09-14T04:56:00.000-07:00

I used to think yoga was pointless. It's easy, girly, and boring...right? Wrong! Yoga is much more difficult than some people think! And the the benefits received from yoga extend well beyond physical benefits.

I have been doing pilates training for a while now, focusing on stengthening my core so that I can become a stronger, faster runner and triathlete. And while there are some shared poses in pilates and yoga they are not alike. I didn't realize how much yoga could challenge me and relieve me of my aches and pains. I now respect yoga. It is a terrific way of helping our bodies strengthen and lengthen muscles and to relax and relieve mental and physical tension that we inflict on ourselves as endurance athletes.

Many athletes swear by yoga for preventing injuries (especially runners). There are numerous poses and variations that you can try to strengthen and relieve your hips, hamstrings, thighs, calves and knees. Don't be afraid to go to a yoga class in your gym or a nearby yoga studio. There will be people at all levels there. You can also do yoga in the comfort of your home by watching a DVD or online video (there are many free videos online at YouTube).

I am going to list the poses that I use in my own practice below. I am not going to provide lengthy explanations or images but you can easily look these up online and may already be familiar with some of the popular poses.

Best for stretching out muscles:

Downward Dog
Triangle
Pigeon Pose (and double pigeon)
Frog
Bound Angle
Half Lord of the Fish Twist
Wall Dog
Child's Pose

Best for stengthening muscles:

Warrior I
Tree
Chair Pose
Runners Lunge
Crescent Lunge and Crescent with Prayer Twist

There are many other poses you can try. The point is to do it. Most endurance athletes should practice yoga at least once each week for an hour. You can fit that into your schedule wherever or however it makes sense (an hour class or 10 minutes a day after your workouts). You will become a more relaxed, balanced athlete from applying yoga to your training. And if you're not an endurance athlete, you still will benefit your mind and body by practicing yoga.

Flexible Training

2010-09-08T20:27:00.000-07:00

No matter what kind of event or goal you're training for, it is important to remain flexible. Not every run or workout goes as planned. A number of things can have an impact on your plans: weather, work, unexpected conflicts or most importantly your own body's alarm! Sometimes you get out there and just feel like something is off. That's okay. We all have these days. Learning to accept them for what they are and moving on is important to our well-being.

Case in point, this evening I went trail running at West Branch (mountain bike trails) with my best friend Chrissy and her awesome dog Dash. We had a great night but our workout didn't go quite as we had planned. Both of us had some aches and pains, Dash was more wild than usual and we ended up cutting our run a little short because of it. I had already done 16 miles on my road bike this morning as well as 30 minutes of core so I figured a 5k trail run was enough. It was. We listened to our bodies, which is an important thing for endurance athletes. Not listening can lead to overtraining and ultimately injuries, which none of us wants to deal with.

So if you have an off day in your training, just accept it as that and you'll be back to good in a day or two or else soon. Listen to your body's inner alarm and don't push yourself to the point of injury. Being flexible in your training may help you to avoid injuries and burn-out.

Where Are You Going?

2010-09-07T11:37:00.000-07:00

As summer comes to a close and fall gently knocks at your doorstep, have you asked yourself where you are going?

Maybe you're getting ready for a fall marathon or marathons or your last outdoor triathlon of the season...and that's awesome! But what comes next? What's your plan for the fall and winter? Do you hibernate? Or will you adapt your training to the changing weather conditions and push on racing through the cold, snowy days and forging through to the spring sprints or marathons?

This will be my second year of serious year-round training. No longer do I "take it easy in the winter". Not that there is anything wrong with that approach, it's just that for me I have no desire to stop or lose endurance, which we all know takes time to build.

So I'm curious. Where are you going? What is your plan for the colder months? How will you stay in shape and if you're an endurance athlete, how will you maintain your fitness especially through the laborious months of Jan-March?