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!

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

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!

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!

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!

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.

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!

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!

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!

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!

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!

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!

Congratulations to SBR athlete Debby Sprankle-Rohn on her victory at the Washington Olympic triathlon on July 31st!
Debby placed 1st in her age group with a 29:50 swim, 1:24 bike and 50:43 run. Way to go Debby! Thanks for making Team SBR shine!