Warm Winter Opportunities

I have been BLESSED with 2 recent opportunities:

1.  I am spending some time in Clermont, FL (away from work) getting a jump start on the 2012 season.  For those of you who don't know me, I am a Pediatric Occupational Therapist.  I work at Dayton Children's Medical Center, providing guidance to families with children (ages 0-21) who have fine motor, visual motor, self-help, sensory processing, behavior, strength, and mobility concerns/delays.  It is rewarding and challenging every day!  

I love my job, but I have to balance work and training which can be tough.  Morning workouts are arranged to conserve energy for the 6-8 hrs working with the kids.  Often, evening workouts don't start until 7pm, making for an 8:30 or 9pm dinner.  Recovery time is quite limited since I have to budget my time in order to fit everything in. 

This time in Clermont will allow me to put full effort into each training session.  The facilities here are fabulous.  I will spend nearly all of my time outside, which usually doesn't happen for me until about April in Ohio.  I can't tell you how long it's been since I've swam in an outdoor 50m pool.  ahhhh! 

Clermont is a "hub" for many elite triathletes, and I will hopefully spend a good chunk of my time getting pushed to improve.  (trust me...there is some serious talent here!)

2.  Equally as exciting, and by far more rewarding, is the opportunity I've been given to assist with the Wounded Warrior Project.  In my last post I talked briefly about this and provided a link to their website, explaining how the program got started and their mission.  I will be working under direction of head coach Sheila Taormina (the ONLY woman to compete in 3 different disciplines in different Olympiads - 1996, 2000, 2004, and 2008; swimming, triathlon, and modern pentathlon). 

We will be coaching a wide range of marines - those new to the sport, and some with a swimming background.  The common factor for these Marines: they all are injured service members.  The extent of their injuries will vary, but all have the common goal to return to or begin a well-adjusted, healthy lifestyle despite their injury.  Marines from all over the country (and other countries) will gather at Camp Pendleton to participate in a number of sports including swimming, archery, cycling, floor volleyball, track and field, and shooting.  This will serve as the "trials" to select the elite Marines in each event to represent the USMC in the Warrior Games later in the year.  Hoo-yah - bring it on! 

"No Mr. President, none that I can think of."

Check out this video clip from last year's swim clinic to get an idea of what I'm talking about:
http://www.youtube.com/watch?v=VnK5aQ7TzO4&feature=g-upl&context=G24a6860AUAAAAAAAbAA

Stay tuned for some amazing updates!
miss

"Oh, The Places You'll Go"...(Dr. Seuss)

Wikipedia defines stewardship as "the responsible planning and management of resources", historically referring to responsibilities in the home and at work.  In religious terms it refers to maintaining and using wisely the things God has given us, including treasure, time, and talent. 

A handful of opportunities have come my way and I can only hope to be a good steward and use them wisely. 

New gear to try...

Brooks PureFlow

Our local running store Up and Running fitted me with a new pair of shoes to help me along my path towards correct running form.  I am slowly making the shift away from a stability shoe with a chunky heel.  I recommend starting with short, easy runs when trying new shoes as you may experience some new soreness. 

110% Play Harder

110% incorporates compression and the therapeutic effects of ice with built in pockets.  For those of us that wake up at "0-dark-hundred" to fit in training hours before work, you can ice your tired muscles while getting ready for work... no more excuses!!  (oh, and the great 110% staff is prepared after races with ice packs and drinks in their coolers, so make sure you find their booth)  I am trying out some new 110% gear currently - stay tuned for the reviews :)

BMC bikes

Bob Duncan from "Go Fast Multisport" has fitted me for my new ride... can't wait until it arrives :) 

New opportunities...

Chaminade Julienne Catholic High School

I, along with several other accomplished athletes, will be speaking to a group of female athletes in the Dayton, OH area this week.  I am humbled by the opportunity to share my experiences and encourage high school athletes to use the talents they've been given. 

Wounded Warrior Project

"Wounded Warrior Project™ (WWP) began when several veterans and friends, moved by stories of the first wounded service members returning home from Afghanistan and Iraq, took action to help others in need. What started as a program to provide comfort items to wounded service members has grown into a complete rehabilitative effort to assist warriors as they recover and transition back to civilian life."

I have been given the honor and privilege to help with this project.  Until then, please check out their website and support their cause by clicking on the link above.  More details to follow...

New views...

My manager at work has given me the OK to spend some extra time pursuing my "other job" (aka: triathlon) for a while this winter.  This will give me the chance to spend time and train with some of the most experienced and talented athletes in the sport.  A much needed change of pace to balance out the long, solitary hours on my Computrainer/treadmill, battling the weather, and balancing a full time work schedule.  The 2012 season is just around the corner - time to get ready!!

miss



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