Off Season Results

It's been quite a while since my last post...  What have I been doing since then?  Besides taking some well deserved time off, I had two goals: strength training and nutrition.  I have made solid efforts to address these areas and I am amazed at the impact they have had.  



Stir Fry



Nutrition:

  

I am not counting calories, just changing the content of what I eat. Yes, I eat vegetables regularly now.  **gasp**  My family can hardly believe it.  Bok choy, peppers, eggplant, tomato or butternut squash soup, coffee, etc.  It wasn't that I was choosing unhealthy meals before (fast food, pop, sugary cereals, frozen dinners), I just didn't eat a balanced diet. 



A year ago I made a deal with my mom that I would eat 2 vegetables a day if she would exercise 30 min a day... I won that bet (heehee) but the habit didn't stick mainly because I continued to buy food options that were convenient (rice cakes, crackers, sandwich meats/cheese, dried fruit, trail mix). 





Light bulgar with salmon,
asparagus, and almonds

The one thing that helped was to prepare meals ahead of time.  Sundays are now typically reserved for cooking.  I make a large amount of food and eating it several days in a row.  I've found recipes that freeze well, so I can have options throughout the week too.  This has controlled my portion sizes, ensured a healthier content, and saved me time getting ready for work in the mornings!  I'm surprised my tastes have adapted so quickly, but I'm hooked! Send me some recipes!

  



Strength Training:



This is the area of training I am most surprised about.  My first 2 sessions with Mark Messer were awful.  I knew I'd be sore, but not THAT sore!   Embarrassing, mainly because we only did 5 things.  I didn't realize how weak my muscles had gotten, or at least how ill-prepared they were for high-intensity, resistance, or power workouts.  



So, I've been following his lifting plan for 8 weeks.  I am shocked... SHOCKED at how different I feel as I start back into training.  Messer put together a plan specific to my strengths/weaknesses, had me lift on my own at the gym near my home, then meet with him 1x a week if I was in town.  Our first concern was to make sure I didn't add muscle bulk.  Goal met.  Our next goal was to build strength and explosive power (and yes, there is a huge difference).  Some of you may be saying, "wait a second...I thought this whole past season you focused on power and high-intensity training".  Yes.  Lifting is bringing me back to a whole level of training I'd forgotten about since college. 

In the pool, my core is stronger and my form is returning quicker.

On the bike, I've done some of the interval workouts from last season in my first week back -pleasantly surprised how they went.  Lifting will help me power up hills, respond to surges, and find a new tolerance to high intensity racing.    

Both are left shoes: blue one is from 2011; yellow one is from 2010
Notice the drastic wear on the outer heel of the right shoe
Yes...my run form is quite different now.  All of my shoes used to look like the yellow one

Running.  I understand that it often takes 3 years to make a successful jump to new training.  Last year, we focused on basic run form.  It took months of blisters and sore muscles before I started to run comfortably.  This year I've retained what I learned, but now I'm feeling and understanding the details of running better with better core and leg strength.   

SHOCKED I tell you... had no idea lifting could be a missing link.  Loving it!  Thanx Messer- you rock!  (oh, and by the way...  if you're in the mood for an interesting story, I've got plenty from the weight room.  It's a whole different world on that side of the gym). 



Let's be honest...I haven't eliminated
all sweets.  That's just silly... especially
when it's time to decorate
Christmas cookies

miss

  

2 New Goals

After racing Pocono 70.3, I considered whether or not to add one more race.  Who wants to end their season with a cold, rainy tri-... wait, duathlon?  I'd go 2-3 days thinking, "Yeah, I can gut out one more race".  Then I'd sleep in, or skip a workout, the quality of my workouts was declining, work commitments were multiplying, etc...  My mind and body were trying to tell me to stop and rest.  I finally made the decision to shut things down because I didn't want a mediocre race.  In order for me to meet and exceed my expectations, I need to be focused, motivated, and pushing the boundaries.  (Thanx to my coaches who went along with my crazy idea to try one more... even when they knew better.  Maybe you knew I'd only last a little while before throwing in the towel)  :)

So, here we are.  Ahhhh... after pulling the plug, I know I made the right decision. 

So far, a week and a half of "do whatever I feel like doing" and I'm lovin' it!  People ask me what I do during the off season.  My first weekend off I wandered the autumn festivals sipping on a chai tea, latte, or spiced cider.  I am a firm believer in rest and recovery.  Your body needs it, that's completely understood.  Your mind needs time away from HR monitors, watts, time clocks, strategy, schedules, competition...agh! 

I have given myself 2 off season goals.  (C'mon... I can't escape the fact that I'm goal driven)   





My fridge - looks much
different these days





Carrot and Parsnip
Latkes


1. Nutrition: I've known this needed to be addressed for many months.  I don't eat bad... I just could eat better.  I know how to fuel my body during a race, but I've neglected nutritional details elsewhere.  I would justify the desserts and extra helpings with my training load.  I need to be fueling my body smarter.  So, I'm trying new recipes, adding more vegetables, preparing meals/snacks ahead of time, and limiting empty calorie options. I want to develop some new habits while I have the time and energy.  I can make and freeze healthier meals/snacks with my free time in prep for those busy training weeks. 



Zucchini bread - easy to make
and freeze homemade breads



Sweet Potato pancakes -
a great "on-the-go"
snack when I'm running
late for work





Light Bulgar w/ Salmon,
Asparagus, and Walnuts

2.  Strength: I haven't lifted in years.  Many people are surprised by this, but it was the first thing eliminated when running/biking became more important.  Recently I've spent a couple visits with Mark at Messerfit in Lebanon, OH.  Earlier this season he helped me focus on core strengthening.  Now, he has managed to SHRED my legs in under an hour with only 5 exercises.  (Let's be honest: I couldn't finish the 5th due to fatigue).  Hmmm...  that can't be good.  Let's spend some time preparing for next season and gain back some strength.

I am really excited to see how these decisions impact next season. 

miss

Columbus Marathon



Race Start

This past weekend I got front row footage of my sister's first marathon!  

Me, Crysten, David
pre-race- brrr!

 Her training leading up to the race didn't include the 16, 18, 20, 22 milers everyone does, but as I'm learning from this season not everyone needs that much volume.  She did consistent 2hr long runs with lifting and/or pilates afterwards.  Here's how her day went:



Mile 1 - Layers to start
Temp: cool and breezy



Mile 3- David (brother) set the pace
the first 13.1 miles, making sure
she didn't go out too hard




Mile 4





Saw this guy and HAD to get a picture!  We passed...



Mile 6 - we kept reminding her
NOT to speed up when weaving
around the crowd



Mile 10 - Still smiling.  I'm running intervals
at this point trying to get good shots. 



When we got to mile 12 David had to
help with the counting :)



Her husband Brendan and
youngest son cheered her on
at the halfway point



David did a great job keeping her first half under control
and set her up for a successful second half.  Bye Uncle Caca!
We called and kept him updated during the 2nd half. 

 

 



Running around OSU campus.  I left her
for a while and ran with Jennifer Haywood. 
This was her 1st marathon too and she
needed some company 





Took time to enjoy
the race :)



We walked through aid stations, making sure to get plenty of water, Gatorade, and take down GU's every 3-4 miles.  I brought plenty of extras - I know how important nutrition is during a marathon!  Overall, I had 4 GU's and she took in 5.  I kept urging her to keep a steady pace.

 

Most people hit the wall somewhere
between mile 16 and 20.  Not here!

I told her we could pick things up if she was feeling good near the very end.  She was ready!



Mile 25 - no looking back anymore!





1st 13.1 split: 2:19
2nd 13.1 split: 2:08
26.2 total: 4:27!!
You did it!!



She picked it up the last half - negative split by 11 minutes!!  I pointed out to her how she was passing hundreds of people and no one was passing her.  Smart racing yields good results







  Crysten, I am so proud of you! 
You did amazing! 




Post race Chipotle- Mmmmm!



She always makes fun of me for wearing my 110% compression gear.  Not anymore...  how those legs feeling today?  Pretty good, huh? 



Post race: stretching and compression
for the race Sherpa/photographer (me).



Ready for more?  :)  :)  :)

Poconos 70.3 (actually, 69.1)



This past weekend I raced at the inaugural Poconos 70.3.  Hosting a race this time of year in the Pocono Mountains of Pennsylvania gives you a 50/50 chance of good weather.  It was no surprise when the forecast was calling for 45 degrees and rain race morning.  (BTW: the forecast for the Pocono area this upcoming weekend is sunny with a high of 81 degrees.) 

Swim cancelled- Boo!!

The New England area has been hit with bad flooding over the past months as well.  I'm not sure what miracle I expected to allow the swim, but I threw my Aquaman Cell Gold in the bike box just in case.  The only surprise was that the swim got cancelled 2 full days before the race.  I must say, it was a good call since the river was moving so fast, but I was disappointed just the same.  Needed a new race plan.  



My homestay, Geoff Penske, and I drove the course Friday afternoon.  We both were quite nervous after the drive.  The course was hilly, with little area to settle into any sort of rhythm.  You were up, down, turning, or avoiding debris/water on the road (water, leaves and walnuts).  Seemed like the course was created when someone got lost during a training ride, finally made it back to civilization, looked down at their Garmin and noticed it was near 56 miles... Hmmm...let's do THAT for the race.  I would have enjoyed the course in safer conditions and with several practice rides. 



I talked with Bob, Veritas Endurance Coaching, the day before the race and we made the decision to take the bike portion moderate and try for a good run since my head wasn't into the race.  Sounded good to me!  Race morning didn't disappoint: 45 degrees, rain, cold- bleh!  No warm up running (since my shoes were in a different T2 location) and no bike warm up (since we weren't allowed to take our bikes out of T1).  So I jogged in my flip flops around the puddles.  I made a last minute decision to wear compression socks during the bike for warmth... not a good decision and I was ready to take them off in T2.  I took in my calories but failed to take in my normal fluid amounts.  Can you absorb fluids in the rain?  My heartrate was quite low throughout the bike portion and I was ready to get off the bike (by mile 32 actually).  I was thankful to stay upright throughout the bike (though Eric Limkemann and John Kenny can not say the same)- though I did drive through a spectators tent after missing a turn to get back on course. 



T1 was quite long -taking off arm warmers, gloves, headband, jersey, compression socks, shoes, helmet... and putting on fresh socks and shoes.  Felt like I was there for an eternity!  I decided against a port-o-potty stop before hitting the road...not sure if that was a good decision.

Goal for the run was a PR.  Goal met!  I am happy with my run considering it was rolling hills and I couldn't feel my feet until mile 3.  Was nice to see Craig Sheckler from team TriSports at one of the first aid stations (wearing a florescent pink wig)...thanx for the cola!  I'm chipping away at that run split little by little (40 seconds faster).   What more can you ask for?  Overall, I am really enjoying this distance of racing.  Seems like a perfect blend of speed and endurance to me :) 



Geoff Penske



Good luck to Geoff at IM Arizona in November!  You made it through unfavorable conditions (not to mention a snapped chain!), pacing right where you need to be... you are going to do great next month!!  Thank you again for everything. 

Season is winding down.  Next up: Columbus 1/2 Marathon (acting sherpa for my sister).  Let's pray for better weather!!

miss



Muskoka 70.3

I haven't posted lately... been busy!  Updates: I made the 10 hour trip west to Iowa in hopes that someone would drop out and I'd get the chance to race at HyVee.  No luck- all 30 racers started.  (though only 29 finished... that was hard to watch)  But I had a front seat to one of the most exciting triathlon races- I loved it!  Thanx to Angi Axmann and Christine Jeffrey for the "homestay" :)  Great job to both of you. 

I had 3 days at home before packing up and heading 10 hours the opposite direction towards Huntsville, Ontario for Muskoka 70.3.  If you've raced Rev3 Quassy or American TTT... you can relate to the terrain at Muskoka 70.3.  Relentless hills!  This would be my first 1/2 distance of the season.  Time to see how the changes in training impacted this race distance.



The Brenciaglia's live on the opposite end of the lake.  They
offered to taxi our bikes over the night before and drop us off
at the swim start on race morning... wow!  Thank you!

As far north as we were, there was huge potential for chilly weather but we had perfect temperatures (50 low/upper 70's high).  Water temp was 69 so I dusted off my Aquaman Cell Gold and put it to good use!  I love how well this wetsuit keeps water from coming in at the neckline!  Professional and age group waves were mixed together, I was in wave #2 and took off at the gun.  I was out front in about 20 seconds and never looked back.  I assumed there would be a handful of girls on my feet, but the next closest female in my wave was 1min 35sec back.  The swim felt strong, but controlled.  Swim: 27:21

T1: Wetsuit peelers- thank you!  1/2 mile barefoot, uphill run to my bike.  No exaggeration. 

The day before, I rode part of the course and decided what gear I'd use.  Longer race = need more nutrition = so I put my filled my Bento Box full of calories and wore a tank top with a pocket for trash.  Unfortunately I made the wrong decision on which cassette to ride on my Zipp disc wheel.  What was I thinking choosing to ride this course on a 23/11?!  Needless to say, I was grinding up many hills.  I held a comfortable pace and was 1st female overall until 45k when Jennifer Tetrick and Amanda Lovato came by.  For 20k I could see they rode close together, but I fell behind and did not push to catch back up due to my lack of gearing and plans for a solid run.  The bike course was 4k long (that's 2.5 miles to us Americans) and my legs were tired of tough climbs by then.  Bike: 2:49

T2: Strip off the tank top, throw on my socks and shoes, grab 3 GU's, and get to work!  I choose to carry my own GU for 2 reasons: First, you never know what flavor you may get on the course and it might not taste good.  This race I chose Mint Chocolate, Tropical Nectar, and Vanilla Gingerbread...mmmm!  Second, I am more likely to eat the GU's since I've forced myself to carry them.  So often in a race I've run right by the aid stations knowing I should've taken a GU and paid for it later on in the race. 

The night before I laid in bed, did some calculations, and decided I would try to hold 4:30's each kilometer.  The run course was equally challenging in terms of elevation... nonstop hills!  1k... sweet, just under pace.  2k... about the same.  3k... right on pace.  4k... same.  And so it continued.  I was so happy!  The uphills were brutal, but I focused on my run form and wouldn't allow myself to fall back into bad running habits.  At the turnaroud 2 ladies were 1 minute back.  I prayed they were struggling as bad as it looked and kept clicking off even paced splits.  Nearing the end a male passed me and said I had a good gap and they would not catch me if I kept up the pace.  I hadn't been passed since 45k on the bike and I wasn't going to let my chance at a podium spot get away.  Run: 1:35 (3rd fastest female run split...me...what? sa-weet!)

I didn't allow myself to celebrate until the last turn before the finish line... 3rd place!   Total time: 4:56 

Podium finish rocking my 110% recovery gear.  Ahhh...much needed!   

I stayed with John and Susan Brenciaglia in Huntsville.  They were welcoming and so helpful!  Not only are they active in their community and at the race (they were corner marshals) but follow a healthy, active lifestyle that is quite inspiring!  Both are in their mid-70's and continue to swim in the lake, snowshoe up mountains, run 5k's, and ice skate in the winter!  I can only hope to be in such good shape down the road.  Their eating habits put me to shame- encouraging for my off-season nutrition goals!  Thank you for the boat rides, dinners, place to stay, and warm conversations!  Hope to see you next year :)

*race pictures thanks to FinsherPix

1-2 more races to go this season! 
miss

BTW: click on the link below and check out the race photo contest I've entered. My sister and I raced an HFP sprint tri this summer and had a blast on the bike.  "Like" our picture to vote, and get the chance to win a free TriSports bike kit! 

https://www.facebook.com/media/set/?set=a.10150290935858458.337058.29204528457&type=1

Doesn't Get Much Closer Than That...

Well, I told you it was going to be a close call qualifying for Hyvee...

I am officially 1st alternate by 5 points- the smallest margin possible.  You might look at the website and wonder how I missed out since there are 30 spots (and I was 28th).  Actually, there were only 25 slots earned from the series competitors; 5 were given away.  Two racers from the original 25 dropped out, so #26 and 27 got in.  I'm a little irritated that there will be racers who didn't compete in the series this year but will have a spot at Hyvee next weekend.  I guess that's the politics of pro racing.  Gotta have the big names.  But what about those of us trying to make a name for ourselves?  All hope is not lost- I am racing at Hyvee if someone drops out.  Only downfall is it will be an extreme last minute decision, and that is not a good way to compete at a major championship race.  Do I rest?  Will I get contacted?  Do I just show up and hope for the best?  Do I stick to my plan and assume I'm not racing for another couple weeks?  Who knows...

Deja Vu....?? 



Go Bucks!!

 #1. Sophomore year swimming at OSU I made the NCAA cut but assumed I didn't qualify to compete at the race (since they only take a certain number of racers in each event each year).  I went into "off season" mode and made plans for spring break.  My coach calls a week later to let me know I qualified and to get in the pool ASAP.  No kidding.  Needless to say, I did not have a stellar race.  But I still competed.

#2. Junior year (I think...might have been Senior year) I had a slightly different scenario.  I made my NCAA cut again, but this time I kept training just in case.  After the slots were given out I ended up 1st alternate by .01 seconds.  Yes, that is one-hundredth of a second.  I went to NCAA's with hopes that someone would drop out.  Rules state that a competitor must scratch from an event prior to the first heat or face some sort of "penalty".  I stood by the officials before the first heat....no one scratched.  I watched the heats go by...and one empty lane shows up in the last heat.  The top seeded person didn't show (or alert the officials that she wouldn't be competing).  I didn't get to race.  She didn't get penalized.  Grrr.

So, it seems I've been prepared for this scenario already.  Doesn't taste any better, but what can I do?  Train.  That's all I can do.  Got a few more this season, so let's make them good ones, right?


So close, but so far away


miss