Third Time is the Charm They Say - Training Update

After not hitting my BQ goal in Cleveland due to weather I was disappointed. I sometimes have a hard time letting things go. Although I knew I would be sacrificing the beginning of my triathlon season I made the decision to run a third marathon this season in Charlevoix, Michigan later this month. It's a small, beach town race that is said to be one of the most beautiful races in the U.S. Needless to say I am excited to give it another go. Plus, I'll qualify for Marathon Maniacs  too, which is fun!

I am still planning to participate in the multisport races on my schedule as well - I just cannot train for these specifically. Last week for example I ran 53 miles, rode my bike for 75 miles, got in one 2000 meter swim along with some yoga and pilates work for strength. In a normal multisport focus training week I would have had another swim, 15-20 miles less running and about 50-75 more on the bike.

Last Sunday was the Twinsburg Duathlon. It was kindof a rainy, crappy morning to race but I was up for it. The first run went okay as I had not really intended to push the pace given my tired legs so according to my watch, the first 2 mile run was around a 7:29 pace. My goal was to run between a 7:15-7:30 for both runs and average 19-20mph on the bike. Entering transition I saw my hubby. He had a flat and said he was out so just to go ahead. I ran over to my bike but felt bad that he was out of the race so I went to go find him to just ride the course with him and finish for fun. After 5+ minutes of trying unsuccessfully to find him and then hearing that he changed his wheel and jumped back into race, I was bummed. I felt like I had lost too much time to be competitive and I had some extra run miles I needed to make up so I made use of the time to get in 7 more miles at a slower pace around 9. Later that afternoon I hopped on my cross bike for an hour to get in my needed bike miles for the week. I guess it all worked out okay in the end although I am bummed that I didn't get to race my bike.

I do get to do that this weekend at the Great Western Reserve Olympic Tri at West Branch! This week is another 50+ mile run week along with 70+ on the bike, 5300 meters of swimming and some strength work. This may not be optimal triathlon training but I am excited to take on my first tri of the season, tired legs and all! My husband and several friends are racing so it will be fun to see everyone! Hope that water is not too cold!

The following week I have my last build week for the marathon with about the same mileage as this week. Steve and I head South to Williamsburg, Virginia next weekend for a little vacation and to race Challenge Williamsburg. We will be racing the olympic again as we did two years back (last year we raced the half and loved it). I am super excited to see my Challenge teammates and staff!

The following week will be a taper week with no races (thank god).

Then we head to Charlevoix for another long weekend vacation with a race. I will race the full marathon and hubby is racing the half marathon. Hopefully I can get the BQ done and move on this season to the half iron and full iron triathlon build phase! I will not have any long races on my schedule until later in August now so I am looking forward to the change of focus.

Tips for Racing in the Heat this Summer

With the Cleveland Marathon forecast being a warm one again this year and having some aggressive time goals, I am going to do my best to run well in the heat. It will not be my first hot race or marathon. Many of the running races and triathlons that I do in the summer get hot. I wanted to share some tips that might help out some of my fellow racers in Cleveland this weekend as well as friends racing at Triple T and other places throughout the warm season.

Sodium Loading  - If you know that your race will be hot it might be a good idea for you to load up on sodium rich foods and even salt tabs within the 24-48 hour period leading into the race. This will encourage you to drink water and will also help you retain that water longer. For race days, I really like the Hammer Endurolites and the Salt Stick tabs. You can decide how many you will need based on your own personal sweat rate and preference. In general you should plan to have at least one of these an hour as the temperature rises past 65-70 degrees. If you prefer to drink your electrolytes, most races hand out Gatorade or something similar at the aid stations in addition to water. If you are using salt tabs just go with the water. You do not need both. Also, your gels or bars for in-race fuel will contain some electrolytes normally.

Hyper-Hydration - Drink more fluids than you think you need for several days leading into the race. Lots of water and electrolyte rich drinks like Coconut Water, Nuun, decaf herbal tea and of course plain old ice water! Beware of the coffee, soda, alcohol and black teas that have a dehydrating effect. For every cup of water, tea, alcohol that you take in, drink 2 cups of water to replenish.

Acclimate to the Heat if You Can - If it is warm outside try to get some runs or bikes in at those temperatures ahead of the race. If this is not possible you can try running or biking indoors with extra clothes on and cranking up the heat. You just want your body to have a sense for what's coming.

Eat a Cold Breakfast - avoid eating hot breakfast cereals and other foods that are harder to digest. Smoothies and cold cereal or an untoasted bagel or bread are cool options. Stick to cold fruits like watermelon, cantaloupe, etc.

Dress in as few layers as possible & Avoid Dark Colors, Cotton - This is not the time to wear your running tights and capris. Don't be shy. Show off those runners legs and don't be afraid to run in a sports bra ladies or shirtless for the guys. Try to avoid darker colors esp for tops and hats. And never ever wear cotton anything (not even socks)! And don't forget the sunscreen before the start!

Precooling - If your race is warm at the start or expected to get warm you may want to get your body temperature down before the race start. Plan to bring a small cooler with you filled with ice, you can use that ice to wet down some towels to wrap around your neck, head, back, etc. You can also eat the ice and have some ice cold water.

Reduce Your Warm Up - Along with precooling, consider reducing your warm up to a very short, light jog with some dynamic stretches. This will keep your heart rate down and save valuable energy for the race.

Start Slowly - Resist the urge to go out extra fast to put time in the bank. Starting easier and building into your first few miles will keep you relaxed and cool.

Hydrate Early and Often - Drink water at every aid station from the beginning - even if you just cruise through the aid stations to get a sip or two at each. How much liquid you should drink will vary person to person but in general you should try to get in a minimum of 6 oz every 20-25 minutes of the race.

Pour Water on Your Head & Upper Body - While you're running through the aid stations grab an extra water to dump on your head, face and shoulders. This will help cool you down. If you have a cooling towel, mat or sponge with you be sure to wet that with cold water often. Again this will help lower your core body temperature.

Pay Attention To Your Body - Even if you have lofty goals, your health must come first. If you feel sick and slowing down or taking a short walk/run break does not help, you may have to consider getting help. Heat exhaustion is serious business. If you feel bad, adjust your goals and push it harder on a better day.

Some Advice for Training For Your First 140.6 Iron Distance Triathlon

My life this past summer pretty much centered on training for the Rev3 Cedar Point Full, which was my first 140.6 iron-distance triathlon. It was a life-changing experience and I am looking forward to tackling a new 140.6 next fall. 

I thought it might be helpful to those considering taking on their first 140.6 next season to impart some of the things that I have learned and found to be helpful in my prep for Cedar Point:

• Swim, bike and run often. Even in the off season you want to make sure that you’re engaging in at least one session in each discipline each week. This helps ease you into the training plan when it is time to get serious.
• Have a plan and work the plan. An iron-distance race is too big of a task to wing it. You need to be both mentally and physically prepared. While no athlete can commit to 100% of the workouts (life gets in the way on occasion) you should commit to 95%. The plan will keep you focused even through life’s little setbacks.
• Build endurance early on. But don’t overdo it in the training. Keep it easy on most days. You can challenge yourself by selecting a spring endurance event that you can focus on and it’s also a good idea to race a 70.3 half distance triathlon somewhere between 6-12 weeks out from your 140.6 race.
• Seek the advice of elders. Never be afraid to ask your experienced peers that have already completed this challenge for advice. Most of the time they will happily share what they have learned along the way.
•   Have some fun along the way. One of the best things about triathlon is the people you will meet and train with and cheer for. It is a fun and social sport. Make sure you have some fun along the way and don’t take yourself too seriously.
• Be well. When taking on a challenge like 140.6 it is so important to be well. Make sure that you eat to fuel your body. Treats are okay but eat the good stuff too…lots of fruits and veggies and lean proteins and whole grains or alternative grains like quinoa, buckwheat, etc. And sleep well. Aim for eight hours a night especially during your build periods. Don’t be afraid to nap or kick your feet up when you can. And take vitamins and supplements like probiotics and vitamin C to keep your body’s immunity up.
• Don’t forget recovery. With such a physically demanding challenge you must allow your body some time to recover as well. Designate a day to rest and stretch each week especially during the build periods. For me it works out well to take Mondays off after a long weekend of training. I sleep in a little and then get up and stretch well for 20-30 minutes. If you’re really restless on recovery days you can always allow yourself a short one or two mile walk.
• Be Flexible on race day. It's a long day of racing and things may not go exactly as you've planned or envisioned. It's okay, your real goal is just to get to that finish line. Forget the time goals or doubting yourself if one leg of the race doesn't go well. You have done the training and you can do it. Stay mentally strong. Focus. The finish line awaits!

If you decide to go the full distance know that it is okay to have moments of frustration, worry or doubt.  Just don’t let those let those little worries hold you back because you can do anything you set your mind to if you follow a good plan, take good care of yourself and believe in yourself. 

The Importance of Using a Training Plan For Your Running or Triathlon Races

Even if you are an experienced athlete it is important to have a solid training plan as you enter the 2014 running or triathlon season. Training plans can be found or developed in a variety of ways:

• Find an "off-the-shelf" plan that meets your expectations about your goal. This can usually be done by searching online, reading some of the popular running and triathlon magazines or visiting your local library or book shop.
• Use a plan that you have successfully used in the past if your goals are similar for an upcoming race - you can always tweak the time goals and workouts a little if you're looking to PR.
• Ask a friend with more experience than you what kind of plan that he or she uses. Sometimes they might be able to suggest a plan source that will work for you.
• Work with a coach to develop a plan that is more specific to you and your goals. This often goes just beyond training and delves into things like nutrition and emotional support.

Once you have selected or developed your plan it is important to TRY and stick as much to the plan as possible. There will inevitably be days or even weeks where something goes wrong such as sickness, injury or a work project...but it is important to remain committed to your plan and move towards your goal. The following strategies may help you to stay on plan:

• Schedule your workouts if not scheduled for you by a coach - add them to your daily calendar, post them somewhere where you can quickly access your schedule if need be. 
• Log your workouts in some fashion. Some people are oldschool about it and keep written training logs while others use tools like Training Peaks, Garmin Connect, Strava, etc to save workout information. If you work with a coach he or she may have a preference for what application you use to record your training. 
• If you miss a workout don't try to overload yourself on another day. This can lead to fatigue, injury and even burnout from the training workload.
• If you don't have a coach be sure to have a good support system in place that understands your goals and expectations. Family and friends often make terrific support teams. 
• It helps to have friends that can serve as training partners but be careful not to adjust your needed workout pace too much on a key workout to accommodate the training friend's pace.

Find your plan, work your plan and make 2014 a great season! And feel free to share any input on plans that have worked for you or someone you know in the comments. It might help someone else to succeed!

Effective Strength Training for Triathletes and Runners

Many triathletes and runners understand that strength training is an important component of fitness, yet so many do not understand how to execute this type of training. They may think that any type of strength training is good when in fact they may be doing very little to improve in their sport.  For example, a simple leg press exercise may seem sufficient to strengthen certain muscles such as the glutes and hamstrings yet the single leg squat would in fact be more beneficial to the athlete. Why is this? The single leg squat is a functional strength exercise that engages multiple muscles (glutes, hamstrings, calves, hips, abdominals, back) and planes of motion, whereas the leg press machine only allows the athlete to move in one plane and isolates the specific muscles being used (i.e. glutes, hips and hamstrings).

The woman above is doing the plank jacks

Functional strength training is accessible to athletes anywhere. A gym can be helpful but is not needed. Simply put your body is a gym and its own resistance is the only needed tool. Certainly you will want to add some additional tools such as a stability ball, resistance bands, etc.

 Below is an example of a functional strength workout that can be performed at home or at your gym.

Warm up: You should warm up for 2-3 minutes with some dynamic stretching before you begin any of the exercises. You can do some simple butt kicks, toe touches, jumping jacks, leg swings, etc just to get your heart rate elevated and help warm up the muscles to reduce the chance of injury.

Following the warm up you can repeat the series of exercises below anywhere from 3-5 times depending on your schedule and comfort level.

1. 12-15 reps squat and reach with stability ball (hold the stability ball out from your chest as you squat and in by your chest as you stand before the next rep)

2. 12-15 reps of single leg squats on each side (do one cycle on the first side then alternate so you are getting an even workout on both sides of the body)

3. 12-15 plank jacks (begin in a high plank and jump your legs open and then together for each rep)

4. 12-15 russian twists with med ball or dumbbell (seated with your feet up and back leaning towards the floor, move the weight from side to side, count both sides as 1 rep)

5. 12-15 lunge and reach with med ball or dumbbell (starting with your right side, do a lunge to the right holding the weight and bring the weight up overhead to that side, alternate sides after each cycle)

6. 12-15 woodchops with med ball or dumbbell (holding the weight in your hand, swing your arm up in a chopping motion, switch sides after each cycle)

7. 3 x 30 seconds of steam engine (hands behind your head or neck bring your right elbow to your left knee and alternate to other side with left elbow to right knee)

8. 3 x 30 seconds of mountain climbers (begin on hands and knees and jump your legs forward and back one at a time)

9. 12-15 hip circles (lying on your side, bring your right leg up and do a circle motion with your leg, switch sides after one cycle)

10. 12-15 bicycle crunches (lie on your back as you would for a simple crunch and then as you crunch in, bring your right elbow to your left knee and then immediately switch to your left elbow and right knee and back and forth through each rep)

Cooldown with 1-2 minutes of stretching

Looking Ahead - the 2014 Season Schedule & Plan

After a successful 2013 season, I am super excited to build on my success and grow as an athlete in 2014. My plan is to be more strategic in 2014 so my spring build will be a little more conservative than last season and my big goal for the season is to complete my first 140.6 distance triathlon at the Rev3 Cedar Point! I am debating being coached again for the full distance this season. I am in talks with a few different coaches. I may also self coach so stay tuned for details.

Once again I am excited to represent the Rev3 Triathlon Age Group Team and will be planning a number of their races as well as some local running and multi-sport races.

My *tentative race calendar is as follows:

2/9/14 - Dirty Love Trail 10K - Willoughby Hills, OH

3/15/14 - St Malachi 5 Miler - Cleveland, OH - maybe

3/30/14 - Fools 25K Trail - Peninsula, OH

4/13/14 - 20 Mile Drop - Mentor, OH

5/10/14 - Nordonia Sprint Duathlon - Nordonia, OH - maybe

5/18/14 - Cleveland Marathon - Cleveland, OH

6/1/14 - Twinsburg Sprint Duathlon - Twinsburg, OH - maybe

6/15/14 - Rev3 Williamsburg 70.3 Half Triathlon - Williamsburg, VA

6/29/14 - Milton Man Sprint or Olympic Triathlon - Lake Milton, OH

7/27/14 - Fairport Harbor Sprint Triathlon - Fairport Harbor, OH

8/3/14 - Rev3 Morgantown Olympic Triathlon - Morgantown, WV - maybe

8/17/14 - Machinehead Sprint or Oly Triathlon - Ravenna, OH

9/7/14 - Rev3 Cedar Point 140.6 Full Triathlon - Sandusky, OH

Races below TBD based on recovery after the 140.6***

9/28/14 - Believe & Achieve 5K Trail - Kirtland, OH

10/12/14 - Northern OH Marathon or Half Marathon - Fairport Harbor OH

10/18/14 - Quick & Dirty 8K Trail - Kirtland, OH

11/2/14 - Autumn Leaves 5 Miler - Kirtland, OH

11/?/14 - Twinsburg Turkey Trot 5 Miler - Twinsburg, OH

12/?/14 - Ohio Outside Trail Race #3 - Munroe Falls, OH

*race calendars are always tentative pending fitness level, injuries, family conflicts etc.

My Plan & Upgrades:

My old running coach (and good friend) Peter and I have been working together a lot to plan the season and in his view there is no such thing as the "off season" because at all times I must retain at least a base level of fitness. So, right now I am "conditioning"  for the 2014 season.

I purchased a new Quintana Roo bike and have been enjoying riding it (albeit inside on my bike trainer). My running is going well and I have just one more 5 mile trail race left in 2 weeks. I am planning to start masters swimming with Liquid N'durance within the next four weeks to get to work on my mediocre swim. In addition I will be purchasing a new sleeveless Blueseventy wetsuit, which should help with race performance.

I also plan to upgrade my garmin this season to make it easier to track my workouts in all three sports. Finally, I will stay actively engaged in yoga as this has helped me tremendously with my strength and flexibility.

More details on the season to come soon but I am very excited about where I am now and where I want to go this season!

What I'm Up To This Fall - A 70.3, Lots of Running and a Special Cause

Wow, first of all I can't believe it's almost fall! Where did the summer go?! This weekend is Labor Day already. That being said, it's time for me to wrap up triathlon season.  Unfortunately I ended up missing out on a couple key weeks of training due to an illness but this week I am back on track. It ended up being a pretty good season and I am hoping to end it with a shiny, new 70.3 half PR (fingers crossed) at Rev3 Cedar Point. This is my favorite race of the year and I am always both happy to race and sad to see it pass. I am excited to see my teammates and the awesome Rev3 staff and am hoping for nice weather as with the last couple of years. Rumor has it that it may be a hot one.

Next up it's time to focus on running and running and running. With the inaugural Lake Health Northern Ohio Marathon in October and the Bills Badass 50K (BBA50K) Ultramarathon following in November I need to log some serious miles! With the 70.3 training I have not been logging as many running miles as ideal for the marathon and I am sure my performance will reflect that. I think I'll hold off on trying for that old BQ this fall and save it up for spring. My goal is really just to use it as a training run now for BBA50K.

With BBA50K being my first ultra I am both excited and nervous! I've never run more than 26.2 so this will be a big deal for me and I also feel like trail running is physically tougher than road running so my real goal is just to finish without any injuries. And my other goal is to raise awareness and money for brain cancer. On May 15 of this year I lost my 27-year-old cousin Danielle (affectionately known to many as "Smoxy") to brain cancer. Danielle was passionate about fighting cancer and she fought it long and hard for seven years. In recent years she had become very involved with an organization called First Descents, which raises funds to send young cancer survivors on life-changing retreats. First Descents became like a second family to Danielle. It only makes sense to help raise funds to help send more young cancer survivors to First Descents camps. Your donation - no matter what the amount is so very important and appreciated. To donate click the link here.

So that's what I am up to this fall. I know it won't be easy but it certainly won't be as difficult as fighting cancer! Stay tuned for updates.

Cautiously Ramping up the Training - So Far So Good!

For those of you you who know me or have followed my blog for a year or two it will come as no surprise to you that the spring season worries me. I have had serious injuries the last two spring seasons that caused me to cut back on my training (especially the run). I am doing my best to avoid that this season!

I have made a number of changes over the last year to help keep me healthy and able to ramp up nicely into racing season. For starters, I changed my running shoes. While I still tend to run in a lighter, neutral style I do not run in the minimal shoes anymore. I think they work great for some runners but not for me. I need a little something more for training...especially for my longer runs. The second big change I have made is in my strength training and core work. I spent a good deal of the off season working on my strength and core - generally at least two to three workouts weekly. Now that triathlon season is approaching I cannot dedicate as many workouts to core but do plan to maintain one or two workouts weekly (most likely yoga and a short strength session focused on sport-specific fitness). Another thing I have improved upon this year is recovery. After a hard session I am doing my best to replenish with ample carbs and some protein within 10-15 minutes of activity. This really seems to help. Finally I am just listening to my body more and staying flexible. If I have a couple days of calf pain I back off the run.

So far my training is going well. This week I was able to swim a good amount at CSU, ran some solid mileage including just under 16 yesterday and got a few bike rides in - including a hilly ride Saturday. I am ramping up nicely and pain free for Rev3 Knoxville and the Cleveland full marathon next month and Rev3 Williamsburg 70.3 half in June. Depending on how that goes I will make some decisions about fall.

I am looking forward to the weather warming up again for the weekend so I can get in some solid mileage and my old coach and bike mechanic Sean will be heading out Saturday to get the bikes tuned up and ready for racing action! Exciting stuff!

So You Want to be a Triathlete? Some Tips for Beginners

So you want to be a triathlete huh? It happens! Just as with other endurance sports such as running, some people just catch the tri bug. I'll be the first to admit there is something oddly arousing about jumping into a lake, river or ocean with hundreds or thousands of others and frantically pulling and kicking your way into position! Who wouldn't catch an adrenaline rush from that?

But let's get serious for a second shall we? If you really want to be a triathlete there are some things you should know before you move forward at 2800 mph into this all-consuming lifestyle. Below is my list of beginner tips (please note that although I'm going into my 4th season (3rd full season) of the triathlon sport, I am still learning myself and may still be considered a rookie to some of the badasses of the sport).

What You Need to Know, Do, Buy and Believe to Succeed in Triathlon:

• Start Small - Do yourself and everyone else a favor and get your feet wet before jumping into a full iron distance triathlon or even a 70.3. This will not be as straight forward as just competing in one sport like running. You may be able to go from a 5K to a half marathon quickly or right to a marathon in running, but succeeding in a triathlon involves more than just putting one foot in front of the other. Start with a sprint and work your way up as you gain experience.
• A word about Sprints - Do not assume that sprint triathlon is for sissies either! There are plenty of fast, experienced triathletes that like competing in sprints out there. Do your best to stay out of the way if you're new and fumbling around in the water, transition area or anywhere else on the course. 
• Prerace planning - Triathlon involves more planning than one sport. Prepare for your race at least a day or two in advance. Make a list of everything you need or think you might need and pack your transition bag with those items. Have your bike ready and checked by a bike mechanic either before or at the race to minimize the chance of bike issues. DO NOT FORGET YOUR HELMET or you cannot race. Also don't forget your googles, shoes, etc. And don't forget water and race fuel. At least have a couple of gels even for the sprint. 
• Learn the Rules - Triathlon is governed by USAT, which has some specific rules such as bike drafting, no headphones, etc that you need to be familiar with. You can be penalized or disqualified from a race for ignoring the rules.
• Swimming - You will need to have some level of swimming experience - how much depends on your goal but no matter what the goal please dedicate some time to swim in a pool AS WELL AS OPEN WATER before the race. If this is your first swim since you were in middle school or your first time venturing out in the open water you may panic. 
• Open Water Starts - May be intimidating even for veterans. The initial pace of any swim is fast and anaerobic for the first 100-400m of any race distance as athletes settle in to their desired paces. If you are new to the sport, it's a good idea to start off towards the back on the left or right side of your wave. Try to site the course at least once every 20-30 seconds so you make sure you are not off course and adding to your time in the water. If you feel a body right by you beware you might be kicked or hit accidentally. It does happen.
• Transitions - Transitions can be flustering and even slow moving for veterans. The only way to get better at these is to practice and try to learn and improve a little each time. Accept that there is a good chance you'll be slow at transitions as a newbie. If you're good at them then you're ahead of the game there. Try to make sure you know where your rack space is and this will help speed things up. Before the race take the time to setup your transition area with your biking and running gear. Remember to take a drink and eat something either in the TA or after you start your ride or run.
• The Bike - Do not ride on your old rickety ten speed from 20 years ago or your heavy mountain bike unless of course you do not care how you perform on the bike. While you don't have to rush out and buy an expensive carbon triathlon bike, you may want to at least purchase yourself or borrow someone else's trusty road bike. This will help. I recommend using clip in pedals if you are experienced, if not cages will suffice. Pace yourself on the bike. It is very easy to go out hard and either bonk later in the ride or else blow your legs out for the run. Also utilize the time in the saddle to hydrate and fuel. 
• Running - The run is more difficult than your average run because it is the last of three events. Your legs will feel tired and maybe a little like wet noodles for the first mile or so. You can practice doing bike and run workouts called "Bricks" to help adapt your running to this sensation. As with the bike, it is easy to go out fast on the run especially if you do not pay attention to your pace. It will feel like you are running slow right off the bike when in fact you might be running faster than your planned pace.
• Training - Try to allow time in your schedule for training for all three sports. You may be better at some sports than others and that is okay and normal just don't neglect the training. The key to success in triathlon is consistent training. As you gain experience and/or obtain help from a coach or mentor you will learn how to train best for your specific goals and life circumstances.
• Fun & Group Training - Triathletes are a dedicated group of people that like to have fun. This is a social sport so it is likely you will meet many interesting people. It may help to join a local triathlon club such as Cleveland Triathlon Club if you are from Northeast Ohio. Wherever you are there is likely to be a club you can get involved with.
• Ongoing advice and info - There are a number of sources for learning about and keeping up with the triathlon scene. For beginners there are websites such as Beginnertriathlete.com and tri-find.com that can help. Magazines like Triathlete are also good sources of info. If you have a local triathlon shop or running and cycling shops you can also look into the resources they have available too. 

I could keep going but this post would end up being pages and pages long. Hopefully this list will steer you in the right direction. If you have questions or want to add any points to this list feel free to leave a comment. Happy triathlon training! It really is a fun and rewarding lifestyle!

One Step Forward Two Steps Back - My Poor Foot!

After months of trials and tribulations with my left foot I saw a glimmer of hope in the last couple of weeks. I had a successful sprint triathlon a couple weeks back followed by a five mile run on the trail that went well. I had went in to my physical therapist the Monday after and he approved my adding in a second weekly run in addition to increasing the distance of one of my runs. This was serious progress and I was seriously stoked. Two weeks ago I had run six miles on my favorite trail followed by five miles that Sunday. Woohoo 11 miles that week - back to double digits. But the best part was the lack of pain!

When you're used to feeling at least some level of pain and discomfort for 12 weeks, suddenly becoming pain free is strange...in a good way of course. Whoa, my foot feels okay I thought. Awesome!

I was excited to get in my midweek run and decided to head out Tuesday night to the trail for a shorter three-loop run. The loop at Girdled Rd is 1.3 miles so I would get in 3.9 miles and then head home to start dinner. Pretty simple. And not so simple. The first loop went FAST! I looked at my Ironman watch and thought whoa I did that loop in 9 minutes maybe I should slow down a little. So I did for a few and hit the second loop at 19. I contemplated calling it a day but I decided to finish the 3rd loop as planned.


And then as in a bad movie scene a twist of fate quickly changed my situation. About half way through that 3rd loop I was coming around a right side turn as there are many turns on the loop and I twisted my left ankle inward HARD. Ouch! The pain was severe so much so that I had one of those blackout moments for maybe 15 or 20 seconds where I thought holy crap what just happened?! And then I thought ouch this really hurts and I don't know if I can run. I hobbled/walked for maybe 2 or 3 minutes and decided to run the rest of the loop back slowly. It actually wasn't horrible running on it. I finished the third loop in around 33 minutes  with the walking. 


I made it back to the car and called my husband to tell him what happened. It was achy but okay it seemed as is usually the case with a twisted ankle. When I got home I took some ibuprofen right away and soaked the foot in a bucket of ice water. 


Waking up and walking on it the next morning was not so fun. Again icing, taking ibuprofen Wednesday and Thursday. Friday I had a previously scheduled appointment with Dr. Joy at the Cleveland Clinic Ortho department to follow up on my stress reaction and have some things checked out. Dr. Joy was great and very thorough. As I described the pain she had me get a second set of X-rays on the foot to be sure I didn't sustain any additional trauma as in a fracture from the ankle injury. Luckily I hadn't. 

I was treated for an ankle sprain. They gave me an Aircast ankle splint. It's very stylish as you can see from the picture here! I am supposed to wear it for a couple of weeks as it heals. I am in fact allowed to run but have not as of yet as I wanted to play it safe with a race approaching this weekend. I am planning to test it out on the trail tomorrow with the hubby close by in case I need any assistance. Assuming that goes well I will race Fairport Harbor Tri on Sunday. It is a sprint so should hopefully not add too much stress to the ankle and foot. Aside from that, I will see my PT next week for rehab and move ahead. Dr. Joy says I should be able to get back to my normal 30 miles a week of running. Looking forward to it since I have my Rev3 races to train for!

Stopping to Smell the Flowers

Before I begin this post, let me just state that I may be overly-emotional this week. In a good way though! I am stopping to smell the flowers. There is so much to appreciate.

It's been an incredible year!!!

• I married the love of my life! A man that is my very best friend in the world,  makes me laugh everyday and makes me feel special...and lucky! 

• I made the Rev3 Triathlon age group team! A team of inspirational, fun and fit people for an organization that does some amazing things like Running Across America to raise money for cancer! 

• I will be moving into the house of my dreams anyday now! A beautiful colonial in an amazing neighborhood with an in-ground pool for practicing my swimming and a ready made gym! Perfect house for us! Pictures to come.

It's also been a challenging year!!!

• The process of selling our home and now selling/buying at the same time! The stress of it all! Ugh!

• I have the worst running injury ever in terms of time off - so far it's beaten my stress fracture last season! Not being able to run during these last 7 weeks has been a real challenge but I've survived it. I know I will get it back soon (fingers crossed).

• Some personal stresses that my husband must face thanks to a ghost of the past who quite frankly seems bitter. I guess I'd be bitter too if I lost the most amazing man in the world thanks to my own stupidity! Her loss my gain!!!

So I am a little emotional. I have been blessed with wonderful friends and family and teammates and people that believe in me and support me. This post is to say thank you and also to let you know that I will be back stronger than ever soon! And more importantly wiser! 

New Gear & New Attitude...Keep Moving Forward With Where I Am

So far this has been an interesting season and the journey has really just started. There have been ups (a PR at St Malachi and 3rd place OA at Kirtland Hills 5K) and downs (early season tendonitis in my right foot, which is slightly bothering me again and an unexpectedly hot half marathon that I almost quit). Note "almost". I haven't quit a race yet and don't intend to start now! That being said, I want to take a moment to update everyone on some exciting stuff as the 2012 multi-sport season takes off for me:

The new ride AND wheels! My Kestrel Talon, New ISM Adamo Breakaway seat and new Grey 50mm Carbon Tubular Race Wheels and red Look pedals. Isn't she pretty?! 

The new FULL wetsuit! This is a Blueseventy Reaction. I also picked up some Blueseventy hydra-vision googles and swim cap and love them! (please excuse the bad quality of the photo and my post swim hair!)

Lots of new socks and arm sleeves from Swiftwick to make my feet/arms happy! Their stuff is outstanding!

Lots of new Pearl Izumi bike and run gear, which is super high-quality gear! I tried out my new Pro Aero Softshell jacket on Wednesday night's ride and LOVE it!

Also, I have a new in the box GIRO Aero helmet, which was a X-mas gift from the hubby. I have yet to try. Will break it out in a couple weeks for first multi-sport race this year!

Also, have lots and lots of awesome fuel from PowerBar. Gels, powder, energy bars, protein bars to keep me going on the very long workouts to come this season.

I am VERY much looking forward to starting off the multi-sport season and am just like a kid in a candy store right now with all this new, awesome gear. But while the gear is really great to have I know it will be a lot of hard work this season - especially getting through my first 140.6 at Rev3 Cedar Point! There will be ups and downs, wins and losses and I need to understand and accept that. In other words I will work on having more fun out there this season! At the end of the day I am truly blessed to just be part of an amazing sport (triathlon), a top notch team  (Team Rev3) and have so much support from sponsors, loved ones and friends! So on to the next one I go...with a smile on my face!

New Sponsors For Team Rev3

It's been a stellar couple of weeks in terms of training and racing. I feel so fortunate to have so much support behind me this year with Team Rev3 and of course my husband, family, friends and coach! Being on a team definitely has its perks too outside of the new friends and guidance received. Rev3 has put together a terrific list of sponsors for us including themselves!

• Powerbar - As part of Powerbar's Team Elite, we have access to a generous amount of Powerbar's products! I just got two big boxes of goodies last week to help fuel all that running, biking and swimming! Everything is delicious. Especially loving the orange recovery drink right now!
• Pearl Izumi - Our Rev3 kits will be provided by PI as well as some other awesome goodies like shoes and more apparel!
• Swiftwick - Our awesome sock sponsor is providing free and discounted compression footwear. I raced in a pair already and love them!
• Blueseventy - Our official swim and wetsuit sponsor has provided a nice discount on their merchandise. I just ordered a new wetsuit and expect it to arrive anytime now!  
• SBR Sports (Foggle, TriSwim, TriSlide) is providing for all of our swimcare products like Foggle, which is a must for keeping goggles clear and the shampoo/soap/lotion are awesome at getting the pool smell off!
• NormaTec MVP will be helping us out with compression boots to help those TIRED legs recover after long workouts. Can't wait to try these out!
• Blue and Argon 18 are offering discounts for the team members who want to purchase a new bike.

The more I engage in this sport, I see how much it takes to be successful. It takes a lot of dedication, planning and focus and it also takes a lot of fuel and gear. Thank you Rev3 and all team sponsors for your generosity this season! It is very much appreciated and needed!

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

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?

The Journey To 140.6 Begins This Week!

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!

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

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

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!

Triathlon Training in the "Off" Season

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. 

Portage Lakes Triathlon Was a Success!

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.