As Americans, most of us have ready access to food. Not just healthy food mind you, but fast...and fatty options. It's a struggle for athletes to choose the best options to fuel our body in our rat-race world.
How do you fuel your workouts? Are you careful to eat things that won't harm you or the environment? It's a fair question you know. Things now-a-days are not necessarily harmless, even though they're packaged as food.
In the past 9 months, I've begun a campaign to eat locally produced, healthy food. And I mean real food. Not stuff that's been sitting on a shelf for 6 months....or even would survive on a shelf for 6 months. It means shopping more frequently and it means going more places. I avoid the inner isles of the grocery store. I poll friends and scour Facebook for places where my local friends are buying local produce, eggs from free range chickens and meats from sources not in feedlots. It's a chore. Heck, by some standards, it's a job.
But I'm feeling better than ever. I'm feeling strong and I'm sleeping soundly. I still consume caffeine. (I love coffee.) My workouts are going well and I'm feeling the strength I've gained over recent months.
The other thing that I've found helpful is keeping a food diary. This is common amongst folks trying to lose weight, but how many of us do it, who are just trying to fuel our bodies efficiently?
What I've found is that I not only eliminate mindless snacking by documenting my consumption, but I'm much more careful about eating enough food on days where my training load is heavy. I definitely think this contributes to a stronger body, more complete recovery and consequently, better response to training stimulus.
I would recommend that anyone who is trying to improve performance try keeping a food diary. You'll be amazed at what you eat....or don't eat and you'll find it much easier to fine tune your training diet so that it aides in optimized performance.
Sunday, November 14, 2010
Friday, November 12, 2010
Dreams
You have dreams don't you? I hope everyone does. I hope we all wish for something that is just slightly out of reach. Many of us wish for things that are way out of reach. For some, this is what helps them through mundane days. For others, it can be a harsh slap in the face of reality.
I find that I daydream about things that are totally within my grasp. When I'm at work, I dream about being at home, curled up in my big comfy chair with a good book. When I'm at home, I think about going shopping in a larger city. When I'm traveling I worry about the work I should be doing at home. A certain amount of restlessness is built into today's global society. In my opinion, a certain amount of restlessness is built into being American. But a certain amount of restlessness is innate to who we are....or are not.
As a population, it's a fair assumption that we triathletes (or most of us) are restless by nature. We strive for the excitement. We push the limits of our bodies and minds. It's been proven that most triathletes are Type 'A'. I interpret that to mean that we want more out of life...and sometimes that means we dream big.
It helps to look at the accomplishments of other athletes, and yes, sometimes we covet them. Whether it's your local hero or one of the pros, it's perfectly appropriate, and quite commendable to dream to accomplish some of what they have accomplished. Sometimes just reading an article or watching a race in TV sparks that thing inside you that helps your run faster or ride farther. Take whatever inspiration strikes you. Sometimes it's your child yelling, 'Go Mom (or Dad)' and sometimes it's simply that feeling you get when you step out and the day is perfect for training.
Take that inspiration and turn it into a dream. You can accomplish what you can dream.
I find that I daydream about things that are totally within my grasp. When I'm at work, I dream about being at home, curled up in my big comfy chair with a good book. When I'm at home, I think about going shopping in a larger city. When I'm traveling I worry about the work I should be doing at home. A certain amount of restlessness is built into today's global society. In my opinion, a certain amount of restlessness is built into being American. But a certain amount of restlessness is innate to who we are....or are not.
As a population, it's a fair assumption that we triathletes (or most of us) are restless by nature. We strive for the excitement. We push the limits of our bodies and minds. It's been proven that most triathletes are Type 'A'. I interpret that to mean that we want more out of life...and sometimes that means we dream big.
It helps to look at the accomplishments of other athletes, and yes, sometimes we covet them. Whether it's your local hero or one of the pros, it's perfectly appropriate, and quite commendable to dream to accomplish some of what they have accomplished. Sometimes just reading an article or watching a race in TV sparks that thing inside you that helps your run faster or ride farther. Take whatever inspiration strikes you. Sometimes it's your child yelling, 'Go Mom (or Dad)' and sometimes it's simply that feeling you get when you step out and the day is perfect for training.
Take that inspiration and turn it into a dream. You can accomplish what you can dream.
Wednesday, November 10, 2010
A New Notebook
Well, it's that time of year when I break out a new notebook. The 2010 triathlon season has ended and my athletes are starting to think about next year.
Maybe I'm old-school or maybe technologically challenged, but I still like to map out a season on paper. Not only is it easier visually, for me to grasp the 'big picture' but I like the feel of the pages and the ability to flip back and forth as I make lists and plan out weeks.
I start by writing down the date of each Monday during the training period. I group the weeks into larger cycles - sometimes those are months, sometimes 6-week blocks, sometimes 3-week blocks. Each 'block' has a training goal, as does each week. For each week, there is a designated purpose and each workout within that week is tailored to meet that purpose. Some workouts during the week are more important than others and I designate those as 'key' workouts, so my clients will know that they are non-negotiable. Other workouts are just fillers, or the 'supporting' activities to the key workouts for the week.
By doing this, it's easy for me, throughout the year, to maintain focus and to remember what the goals are. It's a proven system, and well documented in a number of triathlon training manuals.
But the notebook has greater meaning to me personally. I've always been a fan of school supplies. There's nothing like that shopping trip in the Fall, or as it occurs now, in the summer, to shop for school supplies - new notebooks, pencils, pens and rulers. I use all that stuff in my training toolbox. I color code things. The new notebook looks fresh and promising with it's crisp white pages. It seems to promise that next season is going to be even more fabulous than the one that's just ended.
Now, that I retire last season's notebook, I look at it fondly....like an old friend. I carried it everywhere - to work, to Starbuck's, to the gym. I kept in the car when I picked my kids up in case I had a few minutes to ponder. Furthermore, I kept notes on Webinars in it; notes from conversations with clients. It's something of a Bible to me, or more accurately, like a security blanket. I have no doubt, that as I plan for the new season, I will refer to my old friend for advice. Because with training, it's never out with the old and in with the new. There's always something to be learned from last season. Each season holds it's own lessons.
So break out your new 'notebook' this season. If you're not already, keep a training journal. If you haven't already, commit to paper, your goals. It's fun and rewarding and you'll be glad you did.
Maybe I'm old-school or maybe technologically challenged, but I still like to map out a season on paper. Not only is it easier visually, for me to grasp the 'big picture' but I like the feel of the pages and the ability to flip back and forth as I make lists and plan out weeks.
I start by writing down the date of each Monday during the training period. I group the weeks into larger cycles - sometimes those are months, sometimes 6-week blocks, sometimes 3-week blocks. Each 'block' has a training goal, as does each week. For each week, there is a designated purpose and each workout within that week is tailored to meet that purpose. Some workouts during the week are more important than others and I designate those as 'key' workouts, so my clients will know that they are non-negotiable. Other workouts are just fillers, or the 'supporting' activities to the key workouts for the week.
By doing this, it's easy for me, throughout the year, to maintain focus and to remember what the goals are. It's a proven system, and well documented in a number of triathlon training manuals.
But the notebook has greater meaning to me personally. I've always been a fan of school supplies. There's nothing like that shopping trip in the Fall, or as it occurs now, in the summer, to shop for school supplies - new notebooks, pencils, pens and rulers. I use all that stuff in my training toolbox. I color code things. The new notebook looks fresh and promising with it's crisp white pages. It seems to promise that next season is going to be even more fabulous than the one that's just ended.
Now, that I retire last season's notebook, I look at it fondly....like an old friend. I carried it everywhere - to work, to Starbuck's, to the gym. I kept in the car when I picked my kids up in case I had a few minutes to ponder. Furthermore, I kept notes on Webinars in it; notes from conversations with clients. It's something of a Bible to me, or more accurately, like a security blanket. I have no doubt, that as I plan for the new season, I will refer to my old friend for advice. Because with training, it's never out with the old and in with the new. There's always something to be learned from last season. Each season holds it's own lessons.
So break out your new 'notebook' this season. If you're not already, keep a training journal. If you haven't already, commit to paper, your goals. It's fun and rewarding and you'll be glad you did.
Saturday, October 30, 2010
Near-perfect Saturday
I started the weekend off right....with a clean house.
As stated in the previous post, we had some friends over last night...kind of welcoming a new couple into the neighborhood, and we prepared by vacuuming up all the dog hair and dusting and mopping all the surfaces. Actually, we didn't do all that; my husband and kids did all that. And all the surfaces weren't covered, just the ones that the guests would see. But I digress.
When I got up this morning and walked into the family room and saw, well, nothing, it was an amazingly peaceful feeling. No one had left their shoes out. No mail stood unopened on the table. No ice cream bowls littered the coffee tables and no dust bunnies scurried after me as I padded to the kitchen to make coffee Talk about bliss. To a mother of 2 teenagers and 3 canines, this is absolute, unadulterated heaven. I got up before anyone else and was able to enjoy the quiet just as the sun was starting to peek over the horizon. It was just a marvelous start to a great day.
The fact that the house was already (mostly) clean energized me to do more. I cleaned the master bathroom (that didn't get cleaned yesterday because the guests wouldn't see it), dusted the master bedroom and cleaned my silver jewelry. I even switched out some pictures in frames to some more current ones. Then I took a nap. Isn't that what most industrious people do on Saturday afternoon?
The waning hours of my SaturDAY involved running 3 quick errands (delivering SBR clothing) and dropping off jewelry to be repaired, and a great swim. I worked in sets of 300's. In the off season, it's fun to mix things up - still getting in some good yardage, but not worrying about doing any really long sets. I did a warm-up, some drills, some strength work, an intensity set and a cool down. I felt wonderful! It's amazing what swimming 3x/week can do for your swim confidence. I even dabbled with a bit of backstroke and fly. (I know, who feels good enough to tackle fly if you don't have to.)
Now I'm back home. I'm hoping to enjoy a quiet evening, a home cooked meal and an early bedtime. I have an 8-mile run planned for tomorrow and it better go well. This is kind of the benchmark run for my half marathon in December.
As stated in the previous post, we had some friends over last night...kind of welcoming a new couple into the neighborhood, and we prepared by vacuuming up all the dog hair and dusting and mopping all the surfaces. Actually, we didn't do all that; my husband and kids did all that. And all the surfaces weren't covered, just the ones that the guests would see. But I digress.
When I got up this morning and walked into the family room and saw, well, nothing, it was an amazingly peaceful feeling. No one had left their shoes out. No mail stood unopened on the table. No ice cream bowls littered the coffee tables and no dust bunnies scurried after me as I padded to the kitchen to make coffee Talk about bliss. To a mother of 2 teenagers and 3 canines, this is absolute, unadulterated heaven. I got up before anyone else and was able to enjoy the quiet just as the sun was starting to peek over the horizon. It was just a marvelous start to a great day.
The fact that the house was already (mostly) clean energized me to do more. I cleaned the master bathroom (that didn't get cleaned yesterday because the guests wouldn't see it), dusted the master bedroom and cleaned my silver jewelry. I even switched out some pictures in frames to some more current ones. Then I took a nap. Isn't that what most industrious people do on Saturday afternoon?
The waning hours of my SaturDAY involved running 3 quick errands (delivering SBR clothing) and dropping off jewelry to be repaired, and a great swim. I worked in sets of 300's. In the off season, it's fun to mix things up - still getting in some good yardage, but not worrying about doing any really long sets. I did a warm-up, some drills, some strength work, an intensity set and a cool down. I felt wonderful! It's amazing what swimming 3x/week can do for your swim confidence. I even dabbled with a bit of backstroke and fly. (I know, who feels good enough to tackle fly if you don't have to.)
Now I'm back home. I'm hoping to enjoy a quiet evening, a home cooked meal and an early bedtime. I have an 8-mile run planned for tomorrow and it better go well. This is kind of the benchmark run for my half marathon in December.
Friday, October 29, 2010
Up Early
It's shortly after 5 AM Eastern time. I wish I could say I was industrious enough to be up to work out, but the truth is, I'm up for work. Working in healthcare necessitates some crazy hours. Sometimes getting up hours before the sun, sometimes leisurely getting up as the sun is cresting the horizon.
It's all good though. Going to work early means getting off early too. That's the part I like. It's like having 2 days in one: The work day starting while most people are hitting their 2nd cycle of REM sleep and the 2nd day starting just as folks are getting back from lunch. Most of the time, my '2' days are separated by a nap. When you get up at 4 AM, you need a nap!
Today I'm excited about being done with work early because we're having friends over for dinner. We used to entertain a LOT, but in the last year or so, I've let it take a back burner to the raising of 2 teenaged girls. But, the girls are out of school today, so I'm using them as slaves, er, enlisting their help, to get ready for company. Their lists are made out and the vacuum is ready! When I get off work, I'm headed to the store for fresh veggies and maybe some shrimp. I'm hoping I'll come home to find shiny floors and uncluttered surfaces. We'll see. I don't think kids today are required to do as much at home as I was in the '70's. My mom left me lists almost every day. I guess that's my fault for not requiring more from my kids, but honestly, I'm happy with the fact that they're good students and both have paying jobs.
So if you're an athlete that gets up and out early, kudos to you today! If you're a person that has a demanding job, kudos to you too! But if you're a person who has friends that you're entertaining or are the friend being entertained today, just have fun!
It's all good though. Going to work early means getting off early too. That's the part I like. It's like having 2 days in one: The work day starting while most people are hitting their 2nd cycle of REM sleep and the 2nd day starting just as folks are getting back from lunch. Most of the time, my '2' days are separated by a nap. When you get up at 4 AM, you need a nap!
Today I'm excited about being done with work early because we're having friends over for dinner. We used to entertain a LOT, but in the last year or so, I've let it take a back burner to the raising of 2 teenaged girls. But, the girls are out of school today, so I'm using them as slaves, er, enlisting their help, to get ready for company. Their lists are made out and the vacuum is ready! When I get off work, I'm headed to the store for fresh veggies and maybe some shrimp. I'm hoping I'll come home to find shiny floors and uncluttered surfaces. We'll see. I don't think kids today are required to do as much at home as I was in the '70's. My mom left me lists almost every day. I guess that's my fault for not requiring more from my kids, but honestly, I'm happy with the fact that they're good students and both have paying jobs.
So if you're an athlete that gets up and out early, kudos to you today! If you're a person that has a demanding job, kudos to you too! But if you're a person who has friends that you're entertaining or are the friend being entertained today, just have fun!
Thursday, October 28, 2010
Good swim....and then good run!
I am happy to report 2 consecutive days of fulfilling workouts....following 3 days of extreme fatigue and crappy workouts. It's nice to feel normal again.
I think this weekend, I must've been fighting some sort of bug. I had to take an additional rest day on Saturday and my 5-mile run on Sunday felt like 15! I was so sore! Thankfully, I seem to be over what it was and yesterday's swim went great, as did today's run with strides.
I love feeling strong. (Who doesn't, right?) There's something so ego-boosting about feeling long and lean in the water and feeling like every stride counts on the run. No dragging my feet today! I really felt my feet almost spinning under my hips. Very cool indeed.
Sometimes we athletes have good days and sometimes we have bad days. Having 2 or 3 bad days in a row really sucks. It's enough to shake your confidence. I feel on the road to recovery and hoping to have more strong workouts to come. I'm really working hard towards a half marathon PR. This weekend is an 8-mile run. Wish me luck!
I think this weekend, I must've been fighting some sort of bug. I had to take an additional rest day on Saturday and my 5-mile run on Sunday felt like 15! I was so sore! Thankfully, I seem to be over what it was and yesterday's swim went great, as did today's run with strides.
I love feeling strong. (Who doesn't, right?) There's something so ego-boosting about feeling long and lean in the water and feeling like every stride counts on the run. No dragging my feet today! I really felt my feet almost spinning under my hips. Very cool indeed.
Sometimes we athletes have good days and sometimes we have bad days. Having 2 or 3 bad days in a row really sucks. It's enough to shake your confidence. I feel on the road to recovery and hoping to have more strong workouts to come. I'm really working hard towards a half marathon PR. This weekend is an 8-mile run. Wish me luck!
Wednesday, October 27, 2010
A New View
Once again, I got minimal sleep last night, but I'm determined to keep a positive attitude. Hubby is getting better; he couldn't help being injured and I should be more empathetic.
As a type 'A' person, I demand a lot out of life. I'm constantly looking for something new and/or exciting. That's not to say I'm an adrenaline junkie, but I do like a challenge.
In these trying economic times, I've decided that maybe instead of trying to do or buy things new and different, I should just change my view. I'm reading the old classic 'A Tree Grows in Brooklyn'. The time frame is the early part of the twentieth century and the setting is one of the poorer neighborhoods of Brooklyn. Through its pages, I'm looking at my own (sometimes mundane) world in a different way. In the book, the young central character, takes great pleasure in the simpleness of reading a book and consuming her prized penny candy on Saturday afternoon. I find that I need to take pleasure in the simple task of making dinner or going to work or watching the changing leaves flutter to the ground.
Work for me, is a constant give and take of emotions. Sometimes I feel proud of what I do and thrilled to be in the business of helping people. But sometimes I get bored and just plain annoyed at the whining people (both coworkers and patients!). At those times, I try to refocus on the fluttering leaves (metaphorically speaking). During the boring periods, I daydream about going on an exotic vacation but I think that maybe I can have just as much fun in my own backyard! Once our eyes are opened to the beauty of simplicity, the possibilities for happiness are endless!
As a type 'A' person, I demand a lot out of life. I'm constantly looking for something new and/or exciting. That's not to say I'm an adrenaline junkie, but I do like a challenge.
In these trying economic times, I've decided that maybe instead of trying to do or buy things new and different, I should just change my view. I'm reading the old classic 'A Tree Grows in Brooklyn'. The time frame is the early part of the twentieth century and the setting is one of the poorer neighborhoods of Brooklyn. Through its pages, I'm looking at my own (sometimes mundane) world in a different way. In the book, the young central character, takes great pleasure in the simpleness of reading a book and consuming her prized penny candy on Saturday afternoon. I find that I need to take pleasure in the simple task of making dinner or going to work or watching the changing leaves flutter to the ground.
Work for me, is a constant give and take of emotions. Sometimes I feel proud of what I do and thrilled to be in the business of helping people. But sometimes I get bored and just plain annoyed at the whining people (both coworkers and patients!). At those times, I try to refocus on the fluttering leaves (metaphorically speaking). During the boring periods, I daydream about going on an exotic vacation but I think that maybe I can have just as much fun in my own backyard! Once our eyes are opened to the beauty of simplicity, the possibilities for happiness are endless!
Tuesday, October 26, 2010
Sleep.....or lack therof
Yesterday, I called my husband from work to ask him about his schedule for Wednesday, only to find out that he had 'thrown his back out'. This is not alarming because it's happened before.....in fact, we can count on an episode every year or so since he had back surgery in 1993. I felt really bad for him, but didn't think too much about it until I got home from work and a workout. I worked the weekend also, so by Monday evening, I was pretty tired...and slightly annoyed that my Masters swim workout was mediocre at best.
Poor thing, he was laid up in the bed, moving gingerly. I willingly played nurse and at bedtime, I offered to sleep in another room. Now, I can count on 1 hand the number of times we've slept in the same dwelling but in different beds, so I was astounded when he said yes, that would be nice. Dejectedly, I gathered my pillow and decided to sleep in the 'little' bedroom, instead of on the couch. After I got over having my feelings hurt (silly, I know), I was fine....for about 30 minutes....just enough time to fall asleep. By this time, the dogs had figured out that I wasn't in my usual spot and they came sniffing. Lo and behold, this is also the same time that the thunder started rumbling. 2 of my 3 dogs are terrified of thunder. My 2 daughters sleep with their doors closed, my husband was out cold via muscle relaxers so the canine contingent sniffs me out...I don't know what I smelled like but they smelled like fear. So I get up and mill about a bit and urge them to their dog beds, which are stationed in the bedroom with the hard-sleeping husband.
The remainder of the night was uneventful, but restless. We awoke with a start this morning; since no one had set a clock, we were all late. Even at lunch time, I feel hung over. Not from a drop of alcohol, but from disrupted sleep.
But like I good athlete, I proceeded with my workout plans (careful to listen to my body in case it went really poorly) and thank goodness, my tempo run went well. Whew! What a confidence booster. Now, if I can just get the Hubs feeling better, all will be good.
Oh, and it's my baby's 15th birthday today. Happy Birthday Caroline!
Poor thing, he was laid up in the bed, moving gingerly. I willingly played nurse and at bedtime, I offered to sleep in another room. Now, I can count on 1 hand the number of times we've slept in the same dwelling but in different beds, so I was astounded when he said yes, that would be nice. Dejectedly, I gathered my pillow and decided to sleep in the 'little' bedroom, instead of on the couch. After I got over having my feelings hurt (silly, I know), I was fine....for about 30 minutes....just enough time to fall asleep. By this time, the dogs had figured out that I wasn't in my usual spot and they came sniffing. Lo and behold, this is also the same time that the thunder started rumbling. 2 of my 3 dogs are terrified of thunder. My 2 daughters sleep with their doors closed, my husband was out cold via muscle relaxers so the canine contingent sniffs me out...I don't know what I smelled like but they smelled like fear. So I get up and mill about a bit and urge them to their dog beds, which are stationed in the bedroom with the hard-sleeping husband.
The remainder of the night was uneventful, but restless. We awoke with a start this morning; since no one had set a clock, we were all late. Even at lunch time, I feel hung over. Not from a drop of alcohol, but from disrupted sleep.
But like I good athlete, I proceeded with my workout plans (careful to listen to my body in case it went really poorly) and thank goodness, my tempo run went well. Whew! What a confidence booster. Now, if I can just get the Hubs feeling better, all will be good.
Oh, and it's my baby's 15th birthday today. Happy Birthday Caroline!
Monday, October 25, 2010
Changing Seasons
Well, we're in the midst of football season now and I must admit that I love it. Nothing suits me more on a Sunday afternoon than gazing out the window at the fading and falling leaves and hearing the shrill sound of the referee's whistles on TV. I haven't been a huge football fan since childhood; I followed it loosely with my mom in the 70's...she was a big Dallas Cowboys fan. As an adult, a vague knowledge of football affords me conversation points with my guy friends and it entertains me on weekend afternoons when my runs and swims are done. (I'm not riding right now; just focusing efforts on running and participating in and helping to teach a Masters' swim program).
I love Fall in general, although this year, I've felt that it's been slow in coming. Why are we still having 85+ degree weather mere days before Halloween? Running is the best in Fall. I don't feel as scant of breath and I can wear more clothes than what is merely modest. I've really been running quite a bit in recent weeks and am quite proud of my efforts. I'm running 4 days a week - 1 pool run, 1 interval day, 1 long run day and usually one run to preface my strength training. Sounds good, huh? Yesterday was a 'short' long run and it went horribly. I felt like I must've had lead in my shoes. Even today, my quads are sore. What's up with that? Well, I hope it gives way to great strength for my swim workout tonight with the Masters and my tempo run tomorrow.
I love Fall in general, although this year, I've felt that it's been slow in coming. Why are we still having 85+ degree weather mere days before Halloween? Running is the best in Fall. I don't feel as scant of breath and I can wear more clothes than what is merely modest. I've really been running quite a bit in recent weeks and am quite proud of my efforts. I'm running 4 days a week - 1 pool run, 1 interval day, 1 long run day and usually one run to preface my strength training. Sounds good, huh? Yesterday was a 'short' long run and it went horribly. I felt like I must've had lead in my shoes. Even today, my quads are sore. What's up with that? Well, I hope it gives way to great strength for my swim workout tonight with the Masters and my tempo run tomorrow.
Monday, September 13, 2010
SBR Athletes Shine!
It is with pleasure that I announce the fantastic race results for several SBR athletes who raced this weekend!
At the Inside Out Sports White Lake International:
Sofia Filzer, 5th Place Athena Division: Swim: 45:27, Bike: 1:35:09, Run: 1:05:55
At the Delaware Diamondman Half Ironman:
Debby Sprankly-Rohn, 1st Place Women 45-49: Swim: 40:08, Bike: 2:49:01, Run: 1:47:08
At the White Lake Dash for Divas:
Caroline Kirkland, 4th Place Women 10-15: Swim: 6:44, Bike: 23:14, Run: 21:15
We'd also like to congratulate our friends, Edie Puckett, Kaitlyn Kubiak, Chris Kubiak and Jean Forehand for great performances at the Dash for Divas and Robert Harding who turned in a fine performance at the White Lake International.
These ladies did a great job! Congratulations to all!
At the Inside Out Sports White Lake International:
Sofia Filzer, 5th Place Athena Division: Swim: 45:27, Bike: 1:35:09, Run: 1:05:55
At the Delaware Diamondman Half Ironman:
Debby Sprankly-Rohn, 1st Place Women 45-49: Swim: 40:08, Bike: 2:49:01, Run: 1:47:08
At the White Lake Dash for Divas:
Caroline Kirkland, 4th Place Women 10-15: Swim: 6:44, Bike: 23:14, Run: 21:15
We'd also like to congratulate our friends, Edie Puckett, Kaitlyn Kubiak, Chris Kubiak and Jean Forehand for great performances at the Dash for Divas and Robert Harding who turned in a fine performance at the White Lake International.
These ladies did a great job! Congratulations to all!
Saturday, September 11, 2010
Carrying on the Tradition
Despite sickness, I'm starting to get really psyched for my daughter's first triathlon tomorrow. It's a super short race, but I'm optimistic that she's going to do well and really enjoy herself. Of course the pessimist in me is worried about it raining and the fact that she herself, was sick on Monday and is still not 100%, but I think adrenaline will carry her through the race.
It's interesting to be both the parent and the coach of a teenaged athlete. I wonder how parents who coach teams manage those emotions. Part of me wants to worry over her equipment, give her all kinds of mental strategies and tell her to get out there and compete. And the other part of me wants to be all warm and gushy, and tell her how proud I am of her, to be careful of the other cyclists so that she doesn't get hurt and that no matter how she finishes, she just needs to have fun.
She's quite a promising young triathlete. I was amazed when we bought her a bike and she easily clipped along at 18 and 19 mph on a flat course. She still struggles on the hills, but luckily this course is pancake flat. She's also quite the swimmer, having already garnered a 1st place finish in the female relay team category earlier this summer. So my optimism that she'll do well, is not unfounded. Before she got sick, I was quite hopeful that with 2 more brick workouts, she could secure a podium spot. I'm not as sure anymore, since it's been almost a week since she's trained, but youth is an amazing thing. There's something about the resilience of the young body and the optimistic naivete of the young mind that keeps them going strong despite obstacles.
All in all, I will be proud of her...heck, I already am. It's really cool having a kid attempting my sport. I tried not to push it on her, so it'll be that much sweeter if she really enjoys it and says, 'Hey Mom, that was fun; when can I do it again?'
It's interesting to be both the parent and the coach of a teenaged athlete. I wonder how parents who coach teams manage those emotions. Part of me wants to worry over her equipment, give her all kinds of mental strategies and tell her to get out there and compete. And the other part of me wants to be all warm and gushy, and tell her how proud I am of her, to be careful of the other cyclists so that she doesn't get hurt and that no matter how she finishes, she just needs to have fun.
She's quite a promising young triathlete. I was amazed when we bought her a bike and she easily clipped along at 18 and 19 mph on a flat course. She still struggles on the hills, but luckily this course is pancake flat. She's also quite the swimmer, having already garnered a 1st place finish in the female relay team category earlier this summer. So my optimism that she'll do well, is not unfounded. Before she got sick, I was quite hopeful that with 2 more brick workouts, she could secure a podium spot. I'm not as sure anymore, since it's been almost a week since she's trained, but youth is an amazing thing. There's something about the resilience of the young body and the optimistic naivete of the young mind that keeps them going strong despite obstacles.
All in all, I will be proud of her...heck, I already am. It's really cool having a kid attempting my sport. I tried not to push it on her, so it'll be that much sweeter if she really enjoys it and says, 'Hey Mom, that was fun; when can I do it again?'
Friday, September 10, 2010
Ugh! I'm Sick!
I guess the excitement of Tour de Moore finally caught up with me. After the high of a successful event, I came down with a crash. Tuesday went OK, but bY Wednesday noon, I knew something was up. After lunch, I got extraordinarily tired and my throat got scratchy. But Thursday was much better; I know I consumed at least a couple liters of water. But Friday dawned beautiful on the outside, while I felt like crap on the inside. I had planned a wonderful, early morning run, which of course didn't happen. I know that I will have plenty of other mornings to run, it really hurt my feelings that I couldn't capitalize on the gorgeous weather.
One of the hard things about being an athlete year-around, is that I always feel 'on'. Nothing ever seems like it can be put on hold. It unnerves me to feel like I'm missing a workout, God forbid 2 or 3 and when the weather's beautiful out, it hurts that much more. In the beginning hours of illness, I spend way too much energy worrying and stressing over missing workouts and housework that's not getting done, when I should be relaxing and using my energy to heal and get well.
The funny thing is that being a coach has softened my view of illness and it's hassles. Now, I view my own illnesses by what I would tell one of my athletes. It gives me a way to be objective about my own situation, which is often hard for us Type-A folks! I must say that I'm proud of myself this time. After the initial disappointment, I parked myself on the couch!
So what to do when you fall ill:
One of the hard things about being an athlete year-around, is that I always feel 'on'. Nothing ever seems like it can be put on hold. It unnerves me to feel like I'm missing a workout, God forbid 2 or 3 and when the weather's beautiful out, it hurts that much more. In the beginning hours of illness, I spend way too much energy worrying and stressing over missing workouts and housework that's not getting done, when I should be relaxing and using my energy to heal and get well.
The funny thing is that being a coach has softened my view of illness and it's hassles. Now, I view my own illnesses by what I would tell one of my athletes. It gives me a way to be objective about my own situation, which is often hard for us Type-A folks! I must say that I'm proud of myself this time. After the initial disappointment, I parked myself on the couch!
So what to do when you fall ill:
- Understand, accept and embrace the fact that you are ill and need rest.
- Don't ever try to work out with a fever.
- Change your attitude so that it's one of healing. Don't fight it; just let it be.
- DRINK PLENTY OF FLUIDS!
Tuesday, September 7, 2010
Tour de Moore a Hit!
Once again, Labor Day has come and gone and I'm proud to report that we had an awesome day for Tour de Moore. The weather couldn't have been any better, our volunteers were stellar, we had no medical emergencies and as far as I know, everyone had a great time out there.
Habitat for Humanity provided all the volunteers for the SAG stops and boy did they do a great job. I got so many compliments from the cyclists about their enthusiasm. Additionally, I think we were right on the money as far as refreshments. We had enough with very little left-overs. The cool thing is that we were able to donate left-over fruit to the local soup kitchen and to MANNA! We are glad to support our community.
Let me also give a big commendation to the Sly Fox, who catered our lunch. From start to finish, the food was fresh and delicious. More than one person commented on how much they enjoyed their lunch.
All in all, it was wildly successful day for cycling in the Sandhills. I don't think we had a record crowd, but it was close.
Thanks to all the volunteers, including my close personal friends, without whose help, I would not have been able to pull of such a spectacular event. Thanks to all the local and out-of-town cyclists who came to tour our lovely county and who make doing this every year, worthwhile.
A special thanks to Amanda Jakl and Judie Wiggins from Habitat, whose tireless efforts for many months came to fruition yesterday in a first-class event!
Habitat for Humanity provided all the volunteers for the SAG stops and boy did they do a great job. I got so many compliments from the cyclists about their enthusiasm. Additionally, I think we were right on the money as far as refreshments. We had enough with very little left-overs. The cool thing is that we were able to donate left-over fruit to the local soup kitchen and to MANNA! We are glad to support our community.
Let me also give a big commendation to the Sly Fox, who catered our lunch. From start to finish, the food was fresh and delicious. More than one person commented on how much they enjoyed their lunch.
All in all, it was wildly successful day for cycling in the Sandhills. I don't think we had a record crowd, but it was close.
Thanks to all the volunteers, including my close personal friends, without whose help, I would not have been able to pull of such a spectacular event. Thanks to all the local and out-of-town cyclists who came to tour our lovely county and who make doing this every year, worthwhile.
A special thanks to Amanda Jakl and Judie Wiggins from Habitat, whose tireless efforts for many months came to fruition yesterday in a first-class event!
Sunday, September 5, 2010
End of Summer
Well, it's Labor Day weekend, which traditionally marks the end of Summer. But Mother Nature is taking Summer with a Bang, as the weather for the weekend has, and is forecasted to be through Monday, spectacular!
I hope y'all are out there doing your 'Thang'! I got to ride my bike yesterday, but not too long. I've been working fervently for the past week and half, on the Tour de Moore. Moore county and the Sandhills Cycling Club has a long-standing tradition called the Tour de Moore. It's a bicycle tour of Moore county that takes place every Labor Day Monday. There are 3 ride distances available - a 25-miler, a 50-miler and a full century! In the past 3 years, we've hosted between 400 and 500 cyclists. The routes are beautiful, starting in charming Southern Pines and winding their way through horse country and making their way to the quaint towns of Vass and Cameron. The 50 mile route heads south again from Carthage back to Southern Pines, while the century heads toward Robbins via High Falls. From Robbins, the cyclists travel the back roads to Eagle Springs and Foxfire before heading back to Southern Pines.
This year, lunch will be catered by Elliott's on Linden and there will be a beer garden compliments of Healy Wholesale.
We expect a record crowd tomorrow and I for one, am extremely excited...even though I don't get to ride. Being an event organizer is no small feat, but I feel very prepared. We partner with the wonderful folks at Habitat for Humanity, who provides all the SAG stop volunteers. We've got yummy cookies from Fresh Market and PB&J sandwiches on Panera bread. It amazes me every year at how generous people are when you just ask.
So please come join us in the Sandhills for the Tour de Moore. Registration starts at 7; the first ride goes off at 8!
I hope y'all are out there doing your 'Thang'! I got to ride my bike yesterday, but not too long. I've been working fervently for the past week and half, on the Tour de Moore. Moore county and the Sandhills Cycling Club has a long-standing tradition called the Tour de Moore. It's a bicycle tour of Moore county that takes place every Labor Day Monday. There are 3 ride distances available - a 25-miler, a 50-miler and a full century! In the past 3 years, we've hosted between 400 and 500 cyclists. The routes are beautiful, starting in charming Southern Pines and winding their way through horse country and making their way to the quaint towns of Vass and Cameron. The 50 mile route heads south again from Carthage back to Southern Pines, while the century heads toward Robbins via High Falls. From Robbins, the cyclists travel the back roads to Eagle Springs and Foxfire before heading back to Southern Pines.
This year, lunch will be catered by Elliott's on Linden and there will be a beer garden compliments of Healy Wholesale.
We expect a record crowd tomorrow and I for one, am extremely excited...even though I don't get to ride. Being an event organizer is no small feat, but I feel very prepared. We partner with the wonderful folks at Habitat for Humanity, who provides all the SAG stop volunteers. We've got yummy cookies from Fresh Market and PB&J sandwiches on Panera bread. It amazes me every year at how generous people are when you just ask.
So please come join us in the Sandhills for the Tour de Moore. Registration starts at 7; the first ride goes off at 8!
Thursday, September 2, 2010
Role of Sports
It's with a little embarrassment that I admit to being witness to the brawl at John Williams stadium last Friday night. It incited quite a stir, not only in our community, but across the middle of the state. We made the regional news....and not in a good way.
I have mixed feelings about the ensuing proceedings. I have good friends with strong feelings on both sides of the issue.
The point I'd like to bring up is: just what is the role of sports in our lives...as adults and in the lives of our children? Many times, it's treated as the end-all, be-all, but is that really healthy? We claim that we engage in sports as exercise, to keep us healthy, but when an unhealthy dose of competition gets in the way, it spells trouble. We need to act civilized on and off the field of play...whether that's a soccer field, a football field or in a pool. Adults, let's show kids that you can engage in sports AND be healthy, both bodily and psychologically.
I find that too often, we adults get carried away in the heat of the moment. We put too much pressure on our kids to perform. Competition is a great thing, but pushed too far, it really corrupts everyone involved. When you look back at your life from your deathbed, are you going to even remember your Ironman finish time, or just the fact that you DID finish? Are you going to be more proud of the person your child has become, the contributions he or she made to society or how many goals they scored?
Try to keep it in perspective folks. There are kids out there who really want to go to college but are not gifted athletes and may have just above average grades. Do we deny those kids college entrance, in favor of a gifted athlete who gets tutored for every class in order to be given a D in the class to pass? I know this will cross the line for some of you. I'm not saying that those kids should be denied an education either. What I'm saying, is that everyone should get a fair shot. It's up to every person to decide what that means. I'm firm on one point. Competition isn't everything, but participation is!
I have mixed feelings about the ensuing proceedings. I have good friends with strong feelings on both sides of the issue.
The point I'd like to bring up is: just what is the role of sports in our lives...as adults and in the lives of our children? Many times, it's treated as the end-all, be-all, but is that really healthy? We claim that we engage in sports as exercise, to keep us healthy, but when an unhealthy dose of competition gets in the way, it spells trouble. We need to act civilized on and off the field of play...whether that's a soccer field, a football field or in a pool. Adults, let's show kids that you can engage in sports AND be healthy, both bodily and psychologically.
I find that too often, we adults get carried away in the heat of the moment. We put too much pressure on our kids to perform. Competition is a great thing, but pushed too far, it really corrupts everyone involved. When you look back at your life from your deathbed, are you going to even remember your Ironman finish time, or just the fact that you DID finish? Are you going to be more proud of the person your child has become, the contributions he or she made to society or how many goals they scored?
Try to keep it in perspective folks. There are kids out there who really want to go to college but are not gifted athletes and may have just above average grades. Do we deny those kids college entrance, in favor of a gifted athlete who gets tutored for every class in order to be given a D in the class to pass? I know this will cross the line for some of you. I'm not saying that those kids should be denied an education either. What I'm saying, is that everyone should get a fair shot. It's up to every person to decide what that means. I'm firm on one point. Competition isn't everything, but participation is!
Tuesday, August 31, 2010
Totally Awed
The more I learn about the conditions at Ironman Louisville, the more awed I am at the athletes who completed it. From what I am hearing, it was 'pure carnage' out there. Apparently, ambulances were running all day, people lay on their backs in the blazing sun twitching beside their $10k bikes, aero helmets askew. I can't even imagine. One client reported that the more people he passed lying on the side of the road, the more conservative he became. It seems as though a good portion of the field visited the medical tent. I have no doubt that the medical personal administered a record number of IV's. WOW! I think completing such an event is nothing short of heroic. I wonder how many people really pushed beyond their limits. I'm sure many. But I'll bet an equal number of people really found out what they were made of out there. And to those folks, my hat's off to you. You deserve more than the IRONMAN title. But alas, it does feel good to hear them say, You ARE and Ironman!
Monday, August 30, 2010
Awesome Job at Ironman Louisville!
Gosh, it sounds like Mother Nature really dealt the athletes a punch yesterday at Ironman Louisville. I am so proud of the Sandhills athletes who persevered. They were really awesome out there and represented the area well. We are in awe of you, folks! You Rock!
Rodney Tolentino 11:37:09
Heather Macmillan 11:52:18
Kelly Cap 12:44
Kevin Bartlett 13:19:04
John Robinson 13:24:04
Donna Raye 14:54:38
Rodney Tolentino 11:37:09
Heather Macmillan 11:52:18
Kelly Cap 12:44
Kevin Bartlett 13:19:04
John Robinson 13:24:04
Donna Raye 14:54:38
Thursday, August 26, 2010
Finding What Works for You
There is a great article about Linsey Corbin in the current issue of Inside Triathlon magazine. I was instantly impressed by the 'realness' of her persona. I love the fact that she lives in Missoula...not necessarily a triathlon mecca! She and her husband Chris have found what works for them. When asked if he trains with his wife, Chris recounts tagging along on a 'recovery' bike ride with Linsey and says, 'All I know is, it took me four days to recover from it.'
These are the type of stories that inspire the 'regular' people.
The Inside Tri article goes on to talk about Linsey's relentless training regimen and the fact that following a promising finish at the 2008 Ironman World Championships, she has slipped in her race performances. Lucky for her, she talked to runner-up Chris Leito who turned her onto a new coach and a new way of thinking. Coach Matt Dixon does not subscribe to the 'more is better' philosophy. He really gets into the heads of his athletes and tries to push the 'quality over quantity' mentality. I think it's cool that he's out there fighting against the norms of triathlon training. Sure, some people hold up really well to the Brett Sutton-like training, but some people do not. I love the fact that Matt and Brett train totally different people with totally different methods, yet all are successful. I try to get into the heads of my athletes too. I work at unlocking what makes them tick. I try to communicate clearly to my athletes and in a manner that they understand. Everyone is different and has different needs. As a coach, it's a sport in an of itself trying to figure all these folks out! But it's fun and I love it.
If you get the chance read that article on Linsey. I promise you you will be inspired!
These are the type of stories that inspire the 'regular' people.
The Inside Tri article goes on to talk about Linsey's relentless training regimen and the fact that following a promising finish at the 2008 Ironman World Championships, she has slipped in her race performances. Lucky for her, she talked to runner-up Chris Leito who turned her onto a new coach and a new way of thinking. Coach Matt Dixon does not subscribe to the 'more is better' philosophy. He really gets into the heads of his athletes and tries to push the 'quality over quantity' mentality. I think it's cool that he's out there fighting against the norms of triathlon training. Sure, some people hold up really well to the Brett Sutton-like training, but some people do not. I love the fact that Matt and Brett train totally different people with totally different methods, yet all are successful. I try to get into the heads of my athletes too. I work at unlocking what makes them tick. I try to communicate clearly to my athletes and in a manner that they understand. Everyone is different and has different needs. As a coach, it's a sport in an of itself trying to figure all these folks out! But it's fun and I love it.
If you get the chance read that article on Linsey. I promise you you will be inspired!
Monday, August 23, 2010
Great Weekend!
Well, I'm to report that I had an amazing weekend! And I was just hanging out at home....with my family. It's nice to feel no pressure to do anything. We had a lovely boat outing on Saturday afternoon, that left me relaxed and excited to take on my Sunday workout.
Sunday morning was really damp and muggy but fueled with a good attitude (and a GU), I willingly took on my morning run. It was nice to feel so good. Now, that the triathlon season is waning and school is starting, I find myself looking forward to a change. I love summer, but it's nice to see the change of seasons. I'm looking forward to the chill of Fall and for me, that means more running! I love to run when it's cold outside. The crisp air, the colorful foliage, the promise of football on the weekends. I can already smell the leaves burning!
I think I'm going to try for a late Fall half marathon. I'm not far from establishing a good base. I've spent my summer thinking more about cycling, so now I'm ready to shift focus.
If you're like me and prefer running in cooler temps, consider finding a local running race, any distance will do, and hone your road racing skills. Come Spring, you'll be glad you did!
Sunday morning was really damp and muggy but fueled with a good attitude (and a GU), I willingly took on my morning run. It was nice to feel so good. Now, that the triathlon season is waning and school is starting, I find myself looking forward to a change. I love summer, but it's nice to see the change of seasons. I'm looking forward to the chill of Fall and for me, that means more running! I love to run when it's cold outside. The crisp air, the colorful foliage, the promise of football on the weekends. I can already smell the leaves burning!
I think I'm going to try for a late Fall half marathon. I'm not far from establishing a good base. I've spent my summer thinking more about cycling, so now I'm ready to shift focus.
If you're like me and prefer running in cooler temps, consider finding a local running race, any distance will do, and hone your road racing skills. Come Spring, you'll be glad you did!
Friday, August 20, 2010
Letting Go...
Sometimes it's hard for us to accept a new phase in our lives. My personal struggle lately, has been realizing that my baby is growing up. As my good friend Dierdre says, 'They are not in our laps any longer, but on our hearts.' And oh how true that is!
But there are other changes in life that are hard. Maybe you're aging 'up' this year into a new age group. Or maybe you're not aging up but your body is slowing down and you're not fairing as well as you once did amongst your peers.
Sometimes we have to adjust not only our expectations but our behavior to match the changing course of our life. It's easier if we recognize the change and accept it and adapt to it. Easier said than done, right? I know. But take heart. Try to reason through your feelings. You may feel hurt or angry that your race performances aren't what you're used to. Or you may be frustrated that you tire more easily, requiring more rest days. All that's OK, and as a coach, I can tell you that you'll do much better to listen to your body. Take heed of the signals and warning signs, adjust your behavior and move on. Grow. It's all part of life!
But there are other changes in life that are hard. Maybe you're aging 'up' this year into a new age group. Or maybe you're not aging up but your body is slowing down and you're not fairing as well as you once did amongst your peers.
Sometimes we have to adjust not only our expectations but our behavior to match the changing course of our life. It's easier if we recognize the change and accept it and adapt to it. Easier said than done, right? I know. But take heart. Try to reason through your feelings. You may feel hurt or angry that your race performances aren't what you're used to. Or you may be frustrated that you tire more easily, requiring more rest days. All that's OK, and as a coach, I can tell you that you'll do much better to listen to your body. Take heed of the signals and warning signs, adjust your behavior and move on. Grow. It's all part of life!
Thursday, August 19, 2010
Hero Worship
Ok, I'm going to take the opportunity to brag on my daughter today. She left home early this morning, her best friend in toe, to go to work. They didn't get 3 miles from our house when she noticed that the 2 cars ahead of her swerved to miss an object in the road. As she approached, she say the obstruction move. Upon closer inspection, she realized that it was a man who had wrecked his moped! She immediately pulled over and offered the man assistance. She said he was crying and holding his knee. My 'good Samaritan' daughter called 911. Apparently, 2 more good people, who were EMS workers on their way to work, heard the call on their radios and stopped to help also. My daughter left the man in their care and passed the ambulance as she drove away.
I am so proud of her good heart. I am proud that she stopped, even though it might have been dangerous. In today's world, it is too easy to overlook the pain of another human being. We're jaded by the bad things that happen to people as reported on the nightly news. There's a special place in heaven for good people like my daughter.
I am so proud of her good heart. I am proud that she stopped, even though it might have been dangerous. In today's world, it is too easy to overlook the pain of another human being. We're jaded by the bad things that happen to people as reported on the nightly news. There's a special place in heaven for good people like my daughter.
Wednesday, August 18, 2010
Day of Play or Day Away
Most people think of summer and they think vacation! Some folks 'day away' their vacation by taking a long weekend and going to the beach while others prefer total breaks from their daily lives in the form of 2-week long adventures in Europe.
There are certainly merits to both. But what about a vacation spent in your own home? You have the benefit of it being low cost, and who knows, you might discover something interesting in your community. If you choose a 'stay-cation' be sure to spend at least one day, viewing your town like a tourist. What's even more fun, is if you do it on a bicycle! For the athletically minded, a bike tour of your county may just thing to keep you energized and engaged while still giving you a break from the daily grind.
I've found that lots of travelling actually creates more stress than it relieves. We've taken several short trips this summer and suddenly I find myself with a 'Bah Humbug' attitude regarding vacation. I just want to sit home and read. Because guess what folks? When you return, there's still laundry to do, kids to feed, grocery shopping to get done and grass to mow.
So the next time you're considering a 'get-away', considering getting away from your routine in the comfort of your own home!
There are certainly merits to both. But what about a vacation spent in your own home? You have the benefit of it being low cost, and who knows, you might discover something interesting in your community. If you choose a 'stay-cation' be sure to spend at least one day, viewing your town like a tourist. What's even more fun, is if you do it on a bicycle! For the athletically minded, a bike tour of your county may just thing to keep you energized and engaged while still giving you a break from the daily grind.
I've found that lots of travelling actually creates more stress than it relieves. We've taken several short trips this summer and suddenly I find myself with a 'Bah Humbug' attitude regarding vacation. I just want to sit home and read. Because guess what folks? When you return, there's still laundry to do, kids to feed, grocery shopping to get done and grass to mow.
So the next time you're considering a 'get-away', considering getting away from your routine in the comfort of your own home!
Tuesday, August 17, 2010
Rest = Happy. No Rest = Cranky
I have discovered that more than anything, my mood, training and otherwise, is affected by rest. I think sometimes we get over-tired and don't even realize it. I got 2 solid (read 8+ hours) nights of sleep the past 2 nights and I feel fantastic! My trainer workout tonight was amazing and so energizing. Afterwards, I had enough energy to cook a fabulous dinner and clean up the kitchen. It feels so good.
I wonder sometimes, how I get into such a situation. Every time I recover from sleep deficit, I vow that I will recognize the symptoms earlier and curtail activities until I get enough rest, and every time I end up making the same mistake again! I think this time it was the combination of the harrowing ride on Saturday, 2 nights of sleeping in a tent and good old fashioned work stress when I got back.
So listen to your body folks...and sometimes you have to heed clues that are a little less evident. If you become very cranky and find that everyone in you life gets on your news, try to get some extra rest. It's at least worth getting into bed an hour or so earlier a night or two!
I wonder sometimes, how I get into such a situation. Every time I recover from sleep deficit, I vow that I will recognize the symptoms earlier and curtail activities until I get enough rest, and every time I end up making the same mistake again! I think this time it was the combination of the harrowing ride on Saturday, 2 nights of sleeping in a tent and good old fashioned work stress when I got back.
So listen to your body folks...and sometimes you have to heed clues that are a little less evident. If you become very cranky and find that everyone in you life gets on your news, try to get some extra rest. It's at least worth getting into bed an hour or so earlier a night or two!
Another HOT one!
It's another hot day in the Sandhills. I think I'm going to ride my trainer today; what are you going to do?
Yesterday, my run went surprisingly well. I think it felt cooler even though the temperature difference between yesterday and previous days was only a few degrees. Of course, it might've been the cup of Starbuck's that I indulged in 2 hours before my run! Either way, I'm grateful.
So, I don't have to work this weekend, which is a cool thing. I think I'll ride a 50-miler. One of my favorite routes is the Tour de Moore 50. It has just the right about of flats and rollers.
Too bad by friend Sofia won't be riding this weekend. She suffered a substantial crash this past Sunday when a little dog ran out in the road and took out her friend Roberta and her. It earned Sofia a ride in an ambulance. She's really sore, bruised and abraded but up enough to post on Facebook! I'm glad it wasn't worse. Take home message: Beware of dogs! In fact, I think the little ones are more dangerous than the big ones. They sneak up on you! And for you dog owners, if your dogs chase cyclists, please keep them tethered, in an enclosure on in the house. We don't want your dog or ourselves to get hurt!
Yesterday, my run went surprisingly well. I think it felt cooler even though the temperature difference between yesterday and previous days was only a few degrees. Of course, it might've been the cup of Starbuck's that I indulged in 2 hours before my run! Either way, I'm grateful.
So, I don't have to work this weekend, which is a cool thing. I think I'll ride a 50-miler. One of my favorite routes is the Tour de Moore 50. It has just the right about of flats and rollers.
Too bad by friend Sofia won't be riding this weekend. She suffered a substantial crash this past Sunday when a little dog ran out in the road and took out her friend Roberta and her. It earned Sofia a ride in an ambulance. She's really sore, bruised and abraded but up enough to post on Facebook! I'm glad it wasn't worse. Take home message: Beware of dogs! In fact, I think the little ones are more dangerous than the big ones. They sneak up on you! And for you dog owners, if your dogs chase cyclists, please keep them tethered, in an enclosure on in the house. We don't want your dog or ourselves to get hurt!
Sunday, August 15, 2010
Whew!
Well, trying new things and testing new environments can be good, but sometimes, you just gotta know when to pull the plug. We went to the mountains this weekend for a first annual 'Ride & Camp' weekend. We'd been waiting since May for this....you know, trying to coordinate everyone's schedules. The campsite was great. Kudos to Jodi for getting us one with such great facilities.
Our short ride on Friday was fun. It was hot and we ended up going shorter than we expected. But we got to meet Ken's Uncle Edgar and Aunt Margaret and that was cool. Even photographed him under the 'Howell Farm Road' sign.
Saturday dawned awfully cloudy and the chance of rain was 40%. We dined at a precious 50's style diner and set out. Master Ken had planned our route....planned to be about 70 miles. The first 15 miles were great....nice and easy with good conversation. Then we hit the BIG climb. It was at least 14% grade in some places and it was all I could do to turn over the cranks. I decided to make it up using a counting method. 8 turns of the right crank seated, 8 turns standing. That worked pretty well and I made it to the top, followed by Patrick, Beth, Rick and finally Jodi. (Of course Ken was eating a banana when I summited). The climb was 3 miles but it felt like 10!
We continued onto the Blue Ridge Parkway, which is always pleasant. The climbs can be substantial, but they're generally not as steep. The descents were fun....until it started to rain. It rained off and on for what seemed like an hour. Then the it started to pour! We were starting to feel afraid. We were descending at 40+ mph and barely able to see. The group decided that we'd better get back fast, but we were still 25 miles from camp.
Enter Uncle Edgar. Or at least we hoped. We had to convince Ken to call him, but he did call and an hour and a half later, Aunt Margaret and Cousin Sara showed up in a lovely Toyota Scion to get us. It was the most beautiful car I'd ever seen! Happily, I shoved Patrick and Ken in the Scion and sent them to get bike-portable vehicles. Jodi and I sat huddled on the porch of the Northwest Trading Post for an hour more, huddled together in towels and drinking coffee. It was OK, because our saviors had been dispatched.
In retrospect, it's almost comical. It was definitely an 'epic' ride...one we will talk about for months, possibly years to come!
Our short ride on Friday was fun. It was hot and we ended up going shorter than we expected. But we got to meet Ken's Uncle Edgar and Aunt Margaret and that was cool. Even photographed him under the 'Howell Farm Road' sign.
Saturday dawned awfully cloudy and the chance of rain was 40%. We dined at a precious 50's style diner and set out. Master Ken had planned our route....planned to be about 70 miles. The first 15 miles were great....nice and easy with good conversation. Then we hit the BIG climb. It was at least 14% grade in some places and it was all I could do to turn over the cranks. I decided to make it up using a counting method. 8 turns of the right crank seated, 8 turns standing. That worked pretty well and I made it to the top, followed by Patrick, Beth, Rick and finally Jodi. (Of course Ken was eating a banana when I summited). The climb was 3 miles but it felt like 10!
We continued onto the Blue Ridge Parkway, which is always pleasant. The climbs can be substantial, but they're generally not as steep. The descents were fun....until it started to rain. It rained off and on for what seemed like an hour. Then the it started to pour! We were starting to feel afraid. We were descending at 40+ mph and barely able to see. The group decided that we'd better get back fast, but we were still 25 miles from camp.
Enter Uncle Edgar. Or at least we hoped. We had to convince Ken to call him, but he did call and an hour and a half later, Aunt Margaret and Cousin Sara showed up in a lovely Toyota Scion to get us. It was the most beautiful car I'd ever seen! Happily, I shoved Patrick and Ken in the Scion and sent them to get bike-portable vehicles. Jodi and I sat huddled on the porch of the Northwest Trading Post for an hour more, huddled together in towels and drinking coffee. It was OK, because our saviors had been dispatched.
In retrospect, it's almost comical. It was definitely an 'epic' ride...one we will talk about for months, possibly years to come!
Wednesday, August 4, 2010
Today is the first day of the rest of your life!
So what does that mean and how does it affect your outlook today? I'm a strong believer that we make our own destiny. Sure, things happen for a reason; I believe that also, but if we don't create our own path and make our own happiness, who will do that for us?
Today, I heard a co-worker speaking about her sister, who was complaining about always having rotten luck. Her air conditioner went out, her car broke down, her cable guy was late. Sure, all that's unnerving, but if we concentrate on the bad, how will we recognize the good that happens in everyday life.?
As athletes, we are always striving for the best. We want each workout and race performance to be better and faster. But take time to enjoy the mundane and seek joy (or at least satisfaction) in the learning experience of a poor performance. For if you sweat the small stuff constantly, it'll only make you crazy.
Take time to reflect on what makes you the athlete and person you are today. What do you want to improve on, and what steps can YOU take to make that happen?
Take charge of you destiny today. Carpe Diem!
So what does that mean and how does it affect your outlook today? I'm a strong believer that we make our own destiny. Sure, things happen for a reason; I believe that also, but if we don't create our own path and make our own happiness, who will do that for us?
Today, I heard a co-worker speaking about her sister, who was complaining about always having rotten luck. Her air conditioner went out, her car broke down, her cable guy was late. Sure, all that's unnerving, but if we concentrate on the bad, how will we recognize the good that happens in everyday life.?
As athletes, we are always striving for the best. We want each workout and race performance to be better and faster. But take time to enjoy the mundane and seek joy (or at least satisfaction) in the learning experience of a poor performance. For if you sweat the small stuff constantly, it'll only make you crazy.
Take time to reflect on what makes you the athlete and person you are today. What do you want to improve on, and what steps can YOU take to make that happen?
Take charge of you destiny today. Carpe Diem!
Monday, August 2, 2010
Sometimes you just have to listen to your body....and if that fails, listen to your coach! As triathletes, we are largely Type A people with the general idea that more is better. But when training, especially for longer distance races, we must learn the quality over quantity lesson.
I love providing the voice of reason to my athletes. In fact, that's what I do best. My athletes are smart, motivated people; I mostly have to reign them in instead of motivating them to do more.
So the lesson from the coach today, is take a break if you need it. Generally, you're more likely to go into a race overtrained rather than undertrained.
So listen to your body today! As a matter of fact, schedule a massage! Coach's orders!
I love providing the voice of reason to my athletes. In fact, that's what I do best. My athletes are smart, motivated people; I mostly have to reign them in instead of motivating them to do more.
So the lesson from the coach today, is take a break if you need it. Generally, you're more likely to go into a race overtrained rather than undertrained.
So listen to your body today! As a matter of fact, schedule a massage! Coach's orders!
Sunday, August 1, 2010
Tuesday, June 29, 2010
A PR for Amelia!
SBR's coach, Amelia had a PR at this weekend's Kure Beach Triathlon!
She was 6th out of 22 in her age group with a time of 1:19:53.
She raced with her friends below that all did well in this hard, but fun format!
Roberta Harding 5th Masters novice: 1:50:32
Ashley Brooker 6th 20-24 women : 1:33:50
Heather Smith 11th novice women: 1:38:30
Julie Slaughter 20th 40-44: 1:54:58
Sofia Filzer 4th Athenas: 1:28:39
She was 6th out of 22 in her age group with a time of 1:19:53.
She raced with her friends below that all did well in this hard, but fun format!
Roberta Harding 5th Masters novice: 1:50:32
Ashley Brooker 6th 20-24 women : 1:33:50
Heather Smith 11th novice women: 1:38:30
Julie Slaughter 20th 40-44: 1:54:58
Sofia Filzer 4th Athenas: 1:28:39
Sunday, June 27, 2010
Kure Beach Double Sprint
Kure Beach was the very first "Formula 1" or super sprint style triathlon in the U.S.
Competitors start out with a 375 meter ocean swim (water temp - 80-82 degrees). Upon exiting the water, participants put on their running gear at the "Beach Transition Area" and run 1.5 miles to the "Town Hall Transition Area". Participants then complete a 10K bike ride on a closed course (no traffic). With no rest - participants immediately ride the 10 K bike course again finishing at the "Town Hall Transition Area". Then it's back on with the running gear for the 1.5 mile run back to the "Beach Transition Area". Participants complete the race by once again swimming the 375 meter course.
Today SBR Coach Amelia and some of her clients and friends are competing. It is a very hot day out mid 90's with a heat index close to 100F!...details to follow!
Competitors start out with a 375 meter ocean swim (water temp - 80-82 degrees). Upon exiting the water, participants put on their running gear at the "Beach Transition Area" and run 1.5 miles to the "Town Hall Transition Area". Participants then complete a 10K bike ride on a closed course (no traffic). With no rest - participants immediately ride the 10 K bike course again finishing at the "Town Hall Transition Area". Then it's back on with the running gear for the 1.5 mile run back to the "Beach Transition Area". Participants complete the race by once again swimming the 375 meter course.
Today SBR Coach Amelia and some of her clients and friends are competing. It is a very hot day out mid 90's with a heat index close to 100F!...details to follow!
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