Scared...Obsessed...Determined

Scared.  Over a week ago, I started putting together an overall training plan for Ironman Texas in May. It was a time consuming but distracting adventure. I vaguely plotted my key workouts for swim/bike/run for the entire 24 weeks of my training plan. The planning began because other athletes started posting their workouts and plans for their training...reminding me that I hadn't started training or planning.

I will be here again! You are an Ironman!!!

Obsessed. Last night I became obsessed with plotting each and every workout session on my personal calendar. I usually plan my workouts, like I would plan any other meeting. This was simply an extension of that planning and included more detail. I have been reluctant to plan my schedule because I knew it would be a daunting task with the shorter amount of available time for training, my work keeps getting in the way of my training!

Determined. With my carefully laid plans, I am determined to get my key workouts completed each week. With my workouts identified, my husband will be able to keep me accountable. He appreciates the forewarning of major workouts and enjoys playing "coach" for me.

6-Weeks to a Swimmer's Mile

Below is an interesting challenge to build endurance to a swimmers mile, 1650 yards.

You should perform each workout three times per week.

Week 1- 700
4x100 Rest 12 breaths between 100s
4x50 Rest 8 breaths
4x25 Rest 4 breaths

Week 2- 900
200 Rest 12 breaths
4x100 Rest 10
4x50 Rest 6
4x25 Rest 4

Week 3- 1200
400 Rest 12 breaths
200 Rest 10
4x100 Rest 8
4x50 Rest 4

Week 4- 1500
600 Rest 10 breaths
300 Rest 8
4x100 Rest 6
4x50 Rest 4

Week 5- 1600
1000 Rest 8 breaths
4x100 Rest 4
4x50 Rest 4

Week 6 (2 days)
1200 Rest 6 breaths
3x100 Rest 4
3x50 Rest 4

Last day of week 6-
1650 straight!

Found at http://ruthkazez.com/swimming/ZeroTo1mile.html

NASM Certified Personal Trainer

Did that really happen? After studying off and on for 180 days, I finally sat down to take my exam.

I was offered the opportunity to get certified and jumped at the chance to expand my knowledge. I was more concerned with learning than thinking about training clients. My facility prioritizes certification from NASM as opposed to the other agencies, so I signed up and got started!

I received a textbook and access to online learning tools including chapter reviews/videos, flashcards, and a practice exam (self study). When I finally got strict with my studying regime, I added some notes from a friend that helped immensely.

After "studying" which included reading the textbook and watching the videos, I took the practice exam and was disillusioned by my score of 58%. This was going to be harder than I had hoped. I started making notecards but soon realized that I was going to have hundreds of cards...that I likely wouldn't actually study.

When I had put off studying for as long as possible, I had about 35 days until my 180 day window expired. I started by marking off 2 hours on my calendar each day for studying, even if I didn't study it was a visual cue that I should be! Just like I schedule exercise, I tried to schedule studying. In addition, my husband took the kids out for hours at a time so that I could work without distractions.

To be honest, I crammed all the information I could during a 7 day period. I tried to stay calm and focus on the big picture. A friend had recommended mnemonic devices for memorizing the overactive/underactive muscles used during assessments so I tried to memorize one each day. Then I charted exercises for each phase on a chart to find patterns that would help me differentiate them on the exam.

*Side note: I had always had a difficult time remembering the difference between cardiac output and stroke volume...don't you know that it showed up on the exam!

I'm excited to close the door on the stress of this test and focus on the path forward. Already thinking of how I can integrate my new skills into my current sessions at the gym.

How do you stay motivated?

Staying motivated for fitness can be difficult with mounting pressure from your to-do list. Whether it's the laundry pile, completing your kid's homework, a presentation due at work, or getting dinner on the table, setting priorities is hard even in the best of circumstances.

There is no magic recipe for motivation but there are some tips to help you stay focused.

1. Create an achievable goal and visualize it. Write it down, how will you feel when you complete it?  
2. Make a list of your reasons for this goal. Make it personal.
3. Break it down into smaller goals. It's hard enough to stay motivated over the long-term. Create smaller chunks that will reward your hard work along the way.
4. Have a strategy but be flexible. Don't let yourself give up, just try one more time until you reach your goal.
5. Determine ways to overcome setbacks. There will always be a bump in road, your job is to pre-think of ways to get back on track. Be it a quote or a friend that is battling illness, find the will to continue on your path.

What makes a good training partner?

A good training partner can motivate you, keep you accountable, and push you harder. Finding the right partner is like finding the perfect pair of jeans, it takes time but the right one "just fits"!

Six keys to being a good training partner

1. Show up on-time and prepared, just like you would for a business meeting or interview.
2. Everyone has a bad day, monitor your partner's progress and offer to take the load off to keep from injury.
3. We all appreciate constructive feedback, offer ideas to improve their form. Sometimes you need to hear what others see. 
   
4. Know your position. You don't have to be the one the "knows everything" all the time. It's okay to listen without offering advice.
5. Use your partner to motivate you, there's a reason there's no "I" in team. Build camaraderie, trust, and unity to help encourage your partner.
6. Show up with a workout plan. It's nice to be "off the hook" for preparing the workout but do your fair share of the work and bring ideas to the table too.

USA Triathlon Coaching Clinic

After coaching group workouts at the YCMA for several years, I made the decision to make myself "official" through the attainment of USA Triathlon Coach Certification. I applied to be 1 of 40 individuals deemed worthy of the coaching certification process at the expense of $555 and 2-days of training in a location that would require flights, lodging, and food. Whew!

I attended the clinic in Las Vegas in October, partly because I used to live there and had some friends that I could meet up with and partly because I thought I could squeeze some adult time in with my husband. (Side note: My husband thought it was VERY cool to be the spouse along for the business trip, including sleeping in late and "playing" while I was stuck in a room all day for lectures.) The clinic was 2- days of lecture based presentations made by three individuals. Topics included exercise physiology, running/cycling/swimming/strength skills, nutritional strategies, sports psychology, coaching as a business and planning.

Overall, the clinic was informative. It did not delve deeply into specifics of any topic. I would have hoped that it would have focused more on planning and coaching as a business but I suppose that is what continuing education will provide.

After the completion of the clinic. We received a coaching manual and a link to take the multiple choice/short answer/training plan portions of the exam. In addition, it is required to provide proof of CPR/AED certification, pass a background/criminal check, and sign an ethics agreement to become fully certified.

I passed my exams and became a coach, that was the easy part! I've now launched my coaching business with the hope of starting small and leaving room to grow.

Infinity Endurance Blog/Website
Infinity Endurance on Facebook

Here's to a great season of racing!

Reflecting over my triathlon season, I started with the Galveston Half Ironman with a PR for the distance (5:53) followed by a PR at the Kemah Olympic (2:42). I had a great race at the Sugarland Sprint Tri with a 1^st place AG which raised my confidence and almost had my first sub-1 hour race. 

Tri Raider Sprint

Buffalo Springs Lake Half Ironman Aquabike

I went to Buffalo Springs Lake to participate in the Half Ironman Aquabike but decided to do the Tri Raider sprint the day before…since I was there anyway. I earned a 1^st place AG (1:39) and 3^rd overall female title at the sprint followed by a 1^st place overall for the Aquabike (3:50).

I had been noticing that my bike was not as comfortable lately, even though I already knew it was a little big. I decided to invest in a “size bike fit” with Tad Hughes to determine the best bike for me. We came to the conclusion that the Trek Project One Series 7 would satisfy my need for a unique bike with fit requirements. My bike should be here in about 2 months….

In the meantime, I’ve got the old tri bike in the shop. Getting it ready for sale. AND I bought back my previous road bike, a Trek Madone. I’m hoping to spend time on both bikes and use the road bike for group rides and maybe talk the Hubs into the MS150 this year. 

Now that the new bike has been ordered, I find myself considering ONE more race this season, Oilman Half Aquabike. I will likely wait to pull the trigger until the race is a bit closer and I have a better idea if the new bike will be race ready. 

Summertime Fun

 Our summer started off great. We caught a yucky bug that could only be remedied by a day off of school and a trip to Splashtown with friends...we had to break in the the annual passes. We also celebrated summer with our cousins. 

 We were able to go to a couple of Houston Dynamo games. We also had the chance to watch the Astros vs Red Sox game followed by Friday night fireworks!

 In true Jason fashion, we celebrated the 4th of July in style. Some a couple of our college buddies traveled from California to hang out, enjoy some Southern Hospitality, and watch the sky light up as Jason ignited the neighborhood with his firework spectacular. We had lots of friends, margaritas, jello shots, and fun!

Before the summer ended, we were able to take advantage of the free bowling offered. Turns out, 2-hours of bowling is not as fun as you would think. We decided that 2-games is the best of both worlds. The kids were able to take part in an early scuba class, bubble maker certification. We provided the pool while some friends provided the instruction and air. A great time was had by all and the boys made a valiant effort to use all the air in the tank...just one more time around the pool! 

The teacher becomes the student

Sugarland Triathlon - June 2014

While chatting with friends after the triathlon yesterday, I was asked, "What have you changed that has made you more successful this season?"

After thinking about it, I decided it was a specific workout that changed my perspective about my ability as an athlete. I always felt limited in my run pace, able to hang with the fast chicks for the swim/bike then I would lose it on the run.

I did a workout with one of my athletes, Steve, that included a 40 mile bike ride followed by a 3 mile run. Although I started the run saying that we were going to run "my" pace, Steve just started running his pace. When I mentioned that we were going faster than "my" pace, Steve said "let's see how long you can hang...get uncomfortable coach!" It was a common phrase that I use when training clients; that to make change, you have to get uncomfortable. Part of my success on that run was the motivation Steve gave me, the other part was pure pride that I wasn't going to quit. That day we ran 3 miles at an 8:30 average pace per mile, faster than I had ever run any distance.

Since that day, I have not been able to replicate that speed in a single training session. My race pace has improved. I haven't changed my regular training sessions, but I have changed my perspective. I know that I'm capable of faster speeds. I know that it means I have to be uncomfortable. I know that what was once considered uncomfortable, has changed.

So my message to those that can't seem to overcome the challenge is to get uncomfortable. If it doesn't work, re-evaluate if you were "really" uncomfortable.

Back on track

Racing:

I completed the Texas 70.3 in April in Galveston. The weather was less than ideal but I felt great. I surpassed my goal of a 6-hour finish and completed the triathlon in 5:53. I felt good on the swim and strong on the bike, the run was my weakest leg. I raced without my watch, only had the overall time because of operator error, againL

That's right, I chicked a BUNCH of guys on the bike course!

I raced the Kemah olympic triathlon later in April. This was my second attempt at this race, last year it was altered to a swim/run. My goal was a top 10 finish and a sub 9:00/mile run. I completed the race in 2:42 with a 7^th place finish and a 9:02/mile run. The swim felt great, I was surprised at the slower pace because I felt like I swam straight and faster. The bike was hard with a major headwind on the way out and an extremely fast tailwind back to transition. The run was just HOT and I felt a blister/rub on the back of my heel forming after mile 4.

Average bike pace, 20.3mph!!!

A couple weeks later, I raced the CB&I sprint triathlon. I did not have any major goals for this race. It is notoriously stacked with fast athletes. The swim was wetsuit legal but no strippers to help you out of the water. I raced very straight and came out of the water in 2^nd place and feeling awesome.  The bike was shortened to 10 miles, I rocked it! The run was good but I knew I was passed by at least one woman in my age group. I finished in 3^rd place! The best part was having so many friends race/spectate.

Spectators: Robin and Laura. Athletes: Virginia, Corrine, Trisha, and Amanda

Athletes in transition: Corrine, Brendan, Trisha, Virginia, and Amanda

Healthy Choices:

Hang on for the ride! Just another week on the roller coaster. I stayed on the eating plan for 6 days but found it too restrictive. I had lost 6 pounds during the week and felt great except I really wanted a “cheat.” I have learned that whether the restriction is placed on me by someone or myself, I will rebel! I went off the wagon and more than necessary to the tune of 7 pounds. Luckily, I was able to get back to healthy eating over the weekend.

I’m back to making better food choices, drinking lots of water, exercising about an hour/day, and allowing myself a treat too. I have lost about 2 pounds this week, a much healthier rate. I feel much better when I drink water rather than diet soda or even crystal light. I had a hard time getting back to swim/bike/run so I took some classes at the gym, Body Jam, Grit Plyo, and Cardio/Strength/Interval. I enjoyed Grit and will definitely go back…when it’s free on Wednesdays. The CSI class was an hour of tabata intervals that kicked my butt, but in a good way. I had DOMS for more than 4 days but I see that as an identified weakness in my current training plan. I also started a new 30-day challenge with my triathlon training group, Guns/Buns/Abs. 

Sometimes I do 2 sets, once with my training group and once w/ Jason at night.

Work:

I asked for a promotion at the YMCA and instead was offered an opportunity to get my Certified Personal Trainer license. I am about 3 weeks into my studying and feeling good. I registered with NASM and have the textbook and online presentations to help prepare me for the exam. I have learned that it’s not as easy as it used to be, so I have been reading the chapters, watching the videos, doing the chapter review tests, and taking notes. Much of the information is familiar but the vocabulary is hard to regurgitate. My goal is to take the exam before the end of summer vacation.

On the wagon again!

I spent much of last year losing about 20 pounds with Weight Watchers. I plateaued and became complacent with my weight as it was. Over the last several months, I maintained that weight loss, +-2 pounds. I started noticing about 3 weeks ago, the weight was creeping up. Very subtle.

My husband used the Quick Weight Loss program to lose weight, so I started looking at the meal plan. I wasn’t interested in taking supplements. I had another friend that had success on the QWL plan too. The plan calls for a 3-day cleanse. For 3 days, I ate (2) eggs, (2) clementine oranges, unlimited raw green vegetables, and at least 80 ounces of water. I was able to do this plan for 2 days.

I’ve analyzed the meal plan and made some adjustments that I think I can live with. Starting today, I feel pretty good so far. Not hungry…yet! Here’s my menu plan for today.

Winter or Spring...or Winter?

It's been a tough road for training in Houston. Our weather has been cold, windy, and did I mention cold and windy? I find myself giddy that I'm not training for IMTX this year. My training plan usually works out that I do full ironman on the odd year and smaller events during the even year. I submitted my name for the Kona lottery this year, results come out April 15^th, not sure if I want to get in or not! I may consider Augusta 70.3 in September if Kona doesn’t work out.

2014 Race Schedule:

April 6 Galveston 70.3

April 12 Family 5k @ Blue Bell Fun Run

April 27 Kemah Olympic

May 3 CB&I Sprint

June 22 Sugar Land Sprint

June 28 Buffalo Springs Lake Aquabike

I am back to work with my youth triathletes, only 2 more weeks left! I have over 75 registered but luckily only about 50 kids show up each week for training. Although the finish line is fabulous, the road is bumpy with such a diverse group of ages and abilities. I have a supportive assistant coach that helps motivate me and keep me smiling. 

A few weeks ago I accepted a sponsorship by Team Mott's for the race season. It includes products to provide at sampling/events and coupons. Unfortunately I don't receive racing apparel. I had my first event last week at my youth triathlon clinic.  After completing a transition relay, the winning team was given priority to choose their flavor of applesauce to taste. The kids loved it and everyone was happy to take a coupon home to mom! Next month, I'll get some juices to sample during swim team practice. 

My adult triathlete group has grown to 14 members. We are competing together at the CB&I and Sugar Land triathlons. I am considering earning my official USA Triathlon coaching certificate this year, looking at a clinic in Las Vegas! I have been watching the USMS website to find a local certification clinic for Level 1 swim coach but nothing yet.