Let the Countdown begin!

3 weeks and counting...until I tow the line at the Chevron Houston Marathon!

I have been training with the Cypress Run Club to set a personal record on this course. I plan to break the 5-hour mark setting a best for this distance. In addition to the Houston Marathon, I plan to qualify to be a marathon maniac by completing the USA Fit Marathon 2-weeks later! Then to really start the year off with a bang, I will complete the Rocky 50k 2-weeks after!

At the conclusion of all this running, I will shift my focus back to coaching. I will be ramping up the youth triathlon training program to prepare for the Houston Kids Triathlon and preparing my adult group for their first race in May. 

Seasons of Change

Along with the weather, a change in athletic focus comes too. I shifted my focus from triathlon to marathon after completing IMTX in May. I did a sprint triathlon with my training group, "just for fun" and had a good showing on the podium. Now back to the business of marathon training.

I have increased my strength training routine to include TRX 1-2 times per week. I think it's a great workout but would like to add some heavy weight training to the mix. I'm not quite able to get my desired mileage each week but hope that the supplemental cycling intervals will keep me strong and injury free.

On the home front, the kids are doing well. They have shifted their focus from outdoor soccer to an indoor league that only plays games once a week and swimming 2-3 times a week. Jason continues to work long hours but finds the balance to watch the kids play games and help me out when I get overwhelmed with my duties. The school year is moving along quickly and I've been working more at the Y with both group exercise and personal training clients.

I have been procrastinating planning my races for 2016 but know that I need to sit down and determine my goals. Some races have already opened registration so it's imperative to get the ball rolling. The big decision lies in whether I'll focus solely on sprint/olympic distances or work on the 70.3 circuit. For now, I'll continue to build up to my "A" race marathon and the potential to become a "marathon maniac" with my "B" race a couple weeks later.

Beef Tip!

I have just started an ambassador program with the Texas Beef Council, Team Beef! During my first year, I'll represent the Council at 3 races and volunteer with their team to spread the word about fueling with lean beef. I'm called a Beef Tip (team in preparation) until I finish the first year. Then I'll be an official member of the Team, making me eligible for race reimbursement.

I'm super excited about this new adventure and look forward to meeting new friends on the course!

Running Club

This week marks the first meeting of the Cypress Creek Running Club. We have two goal races on our calendar, the Katy Turkey Dash (6-weeks) and the Jingle Bell Run (8-weeks). I am looking forward to celebrating the success of each participant as we find the challenge within us. I truly believe that the journey begins where your comfort zone ends...we'll get there together!

TRX Suspension Training

As I started the renewal process on a several of my fitness certifications, I realized that I should start the process for my NASM Personal Trainer Certification too. It doesn't expire for another year but will require more effort to keep my continuing education up to date. Our YMCA offers TRX training in small group format and has some stations set up for personal trainers to use. I thought this would be a great certification to acquire so that I could teach both formats and provide a new layer of intensity for my training clients.

As my course approaches, I have started taking the TRX small group classes to beef up my skills, observe other instructors, and practice. I have learned that I enjoy a class that smoothly flows from warm up to balance and strength moves. I look forward to working with others and teaching them the benefits of suspension training.

Back to School

Supplies have been purchased, lockers set up, clothes picked out...must mean that we're getting ready for Back to School! Although the kids are not outwardly excited to be back to school, I know they long for the routine, friends, and activities that come along with school. Our district has a separate campus for 5th/6th grade so this will be the first year that my youngest is flying solo without his wingman. I look forward to seeing how each boy learns independence and maturity.

I have been busy setting up my classroom and meeting with students and parents. During this week, I'll be spending hours in inservice meetings learning the newest methods to encourage preschool age kids. I have been assigned a great group of students that each comes with a bright smile and lots of energy. Although I can foresee several challenges with my class, I look forward to the chance to shine!

Marathon Season is Upon Us!

Months ago I registered for the Houston Marathon with a goal of a sub-5 hour run. I feel like it is a milestone time that I need to check off the bucket list. Have two marathons under my belt with a PR of 5:05. Generally, I am not a strong runner, I don't enjoy training for events longer than the half, and I find lots of excuses to put off those inevitable 20-milers.

I have re-joined my local running club, Cypress Running Club. I plan to commit to the Saturday long runs since they are supported with friends and hydration. I may also attend the Tuesday track sessions to work on endurance, pacing, and speed.

In addition to my time goal, I want to continue to enjoy running. I want to avoid injury through cross training and practicing safe techniques on the road. I want to find more like minded friends that enjoy exercise and being outdoors.

26 weeks to go! Official training started this week.

Training Plan

Rules for Indoor Cycling

Indoor Cycling can be a high-energy, addictive way to torch calories—400 to 600 in a 55 minute class! But only if you’re doing it right. Maximize your workout with these tips.

Do arrive early. If you are new, come ten minutes early to get fit on your bike and discuss your concerns with the instructor. If you are a veteran, allow time to set up your bike and begin your warmup.

Don’t text, email, or chat on your phone. It’s rude to the instructor (who has taken the time to design a presentation), to your classmates, and it diminishes the performance results that could be achieved if you worked harder. 

Don’t pedal at 120, 60, 54 or 133 RPMs when the instructor says to pedal at 95. Do 95 or something close to it. Although the instructor is providing a guide, you should plan to perform the exercise as dictated. 

Do try your best. If the workout is too difficult, you can always back off. The only way to achieve change is to get uncomfortable!

Don't ride with your arms crossed, your hands behind your back, or while doing crunches to “strengthen your core.” If you want to work on strength, hit the weight room. There is no nationally accredited cycling certification program that teaches strength moves while on the bike and it’s because they are biomechanically unsound.

Do inform the instructor before class starts if you are injured or have a medical condition that cycling may affect. It’s reckless to assume the instructor will know or pick up on it. Also if you need to leave early, choose a bike close to the exit to minimize distraction.

Don’t bounce—whether seated or standing up. Both indicate a lack of resistance and can put stress on your knees and limit the effectiveness of your workout.

Don’t stand up on the pedals with a vertical spine. It reduces your power, grinds away knee cartilage, and compresses lower spine vertebrae. Instead, stand as you would on an outdoor bike: hinge slightly at the hips, keep your hips over the cranks (the levers that attach the pedals to the bike), and your torso slightly forward of your hips. Your hands should be used for balance since your weight is over the pedal.

Do save conversations for after class. If you're talking to your neighbor, you're not working hard enough. It is a distraction to the instructor and the participants who came for the music and the vibe of a class environment.

Don’t read a magazine or a book or a Nook or a Kindle or a newspaper. If you want to read, go to the library. If you are able to read during a class, you aren't there for the right reasons.

Do have fun and get a great workout. (Don't be upset with the results you don't get because of the work you didn't do). You have to take responsibility for your workout! The instructor serves as a guide but you ultimately control the variables of intensity, pace and resistance.

IMTX Race Report - 2015

IMTX 2015 Race Report

Finish Time: 13:33

***Goal*** Finish the race in 13:XX. Third time’s a charm!

This year I added a new variable to my race…staying in a local hotel. When packing, I had a hard time figuring out what I “might” want to eat/drink/wear. Of course, I missed a few items that I will add to my packing lists for next time…IF there is a next time.

After a restless night, I woke at 4am to prepare for the race. I drank my coffee and double checked my bags. I made a list of the items I needed to add to my transition bags, and put on my bike. We drove to transition at about 4:50 so that I could walk over and set up. The transition area was still a muddy mess but I was able to take care of my pre-race gear set up as planned.

Swim: 1:21

Jason dropped me off at the swim start. I went to the restroom first, interestingly I was one of a few that used the real bathrooms. I dropped my run and bike special needs bags and found a spot to sit. I ate my pop tart and finished drinking my Gatorade. At about 6:15, I dropped my morning clothes bag and walked to the swim seeding area. It was a little disorganized because the lines for the port-o-cans were in the way of the swimmers that were lining up. I ran into some friends, chatted about strategy, then got in line at the back of the 1:10-1:20 pace group. The rolling start worked well. I did not have as much anxiety about the water BUT I did not ever feel like I had clean water, there were always people around. I did not have too much contact in the water, just the usual tagging of the feet and an occasional arm. My goal was to find a draft and to “stay in the present”. I had a hard time with the draft but did a good job with my mantra. ***I should have used more body glide on my arms and put on sunscreen before leaving the hotel.

Bike: 6:09

My goal for the bike was to back off the pace while saving my legs for the run, something I’ve never been able to do well. We had a tailwind on the way out to Richards. I had a hard time relaxing my shoulders/back for at least 5 miles. I was scared that I wouldn’t be able to ride in aero position. I was able to find my place within 10 miles. Between miles 10-25, I pulled over twice to fix my saddle gear box, the lid wasn’t staying on tight.  I did well drinking my hand up each time (generally alternating water with Gatorade) and was taking salt tabs every hour. I didn’t feel “done” until mile 70 (too early in the race to feel it). After Richards, the road surface deteriorated and the headwind kicked up. The temperature had been rising and the cloud cover and shade had retreated. I was using water to cool off my body in preparation for the run. I never felt the need to pee.

Run: 5:45

I started the run feeling better than ever before. I used the restroom at the first aid station and would make it a habit for all three loops. I put ice in my bra, water down my head and back, and alternated water/salt tab with Gatorade. I ate a gu every hour.  I walked each aid station and usually once in between. In training, my insoles bunched up when I ran in the rain…when my shoes became soaked, the insoles bunched up again. I pulled out the insoles at about mile 14. By the third lap, my feet were sore and my legs hurt more after each walk break. As always, the vibe on the waterway keeps you going. From the guys in speedos with pumping music on the way out on each loop to the catapult crew and hippie hollow on the way back toward the finish line, it was awesome and much appreciated. I was surprised this year with friends and family cheering me on the waterway, it meant more than words!

T1: 6:44

T2: 9:32

Big push, Big work!

I recently launched the new music/choreography for Les Mills RPM and one of the instructors uses the phrase, "Big push, Big work" to help motivate the riders through the hills.

I find myself in some rolling hills...teaching, coaching, personal training, my training schedule...the hills keep on coming.

It's crunch time with teaching as our evaluators for accreditation visit and we close up the student reviews for the year. My triathlete clients are ramping up for their seasons, which starts for some this weekend! I have been working on building my personal training program and it has been steady but building new and fun workouts is always a challenge. My youth triathletes have three weeks to their goal race. Then there's my Ironman training...As I begin the push into Ironman Texas in May, I am starting to focus more on the "key workouts" versus making all the little one. I am in the Big push/Big work phase for the next couple months.

Just keep swimming...

I have progressed to a point in my Ironman training where the volume of miles starts to creep up. I have been successful at reaching the goal for the run and swim but still struggle to find the time and weather that will permit for longer rides.

Today, I procrastinated the swim twice before actually getting in the pool. At that point, I had determined that I had to swim at least 30 minutes before calling it quits! During my warm up, I made the decision that instead of trying to find a good excuse to quit and leave early, I would "just swim" without concern about pace.

My workout, 3600 yards 

400 warm up (200 swim/200 pull)
2x 10 minutes (~600)
2x 1000

I will admit that I could tell that I was slipping off my regular swim pace by the second 10-minute swim and started to get worried. With the first 1000, I just swam. Found a grove and stuck with it, that swim was my slowest all season at a 1:45/100yd. I decided to make the last set a pull and to treat it like it was the final 1000 of the race. I picked up the pace and checked my watch often, a sure sign that I was traveling out of my comfort zone. I kept repeating that a strong finish is awesome and that I had entered the canal in The Woodlands! It kept me motivated to finish the set.

Overall, I'm happy with the session. It's like when you go out for a ride and the wind is crazy, you call it a confidence booster. Today was a confidence booster in the pool. Even if I fall off the pace, I can still finish strong and get the work done!

My Journey...My Way

As a result of social media, I have an idea of what others have on their schedule for specific training. Although I have a plan for the season, I take a ride on the roller coaster of emotions..."should I be completing that distance?" "why don't I have that many activities on my plan?" "what intervals are they completing?" I recently realized that I have been allowing other athletes to influence my training decisions.

I consider myself a highly competitive person with type A tendencies. I also realize that I only have so much time to dedicate to training while keeping my work and family priorities near the top of the list.

I spent much of last evening reviewing my training plan, self coached! The key workouts are there. The work commitments are there. The vacations and family obligations are there. So now...I do my best to get my workouts completed. I understand that I can't compare myself to other athletes...I don't know their priorities, work/family balance, goals for the race, weakness/strengths in each sport.

I write this in hopes that I can calm the anxiety. That I can share that it is normal to compare yourself to others but only so long as it is healthy. You are only accountable to yourself. As long as you are complacent with your choices, you have already won the race.

In the end, this is MY JOURNEY, MY WAY!

On the run course....

Last weekend, I ran the Houston Aramco 1/2 Marathon.

After succumbing to the prospect of THREE medals, I entered the ABB 5k on Saturday to be followed by the 1/2 on Sunday. At the start line on Saturday, I heard many grumblings about "why did I think this was worth it?" "what was I thinking?" "was it necessary to wake up early two-days in a row AND pay for parking?" I towed the line with  a small contingent from my running club and one of my training partners. We made simple goals which were based on keeping the pace light since we were all running the next day.  My partner and I started easy, chatting as the time passed but soon found ourselves running faster and talking less. By the time we crossed the finish line, we had initiated a 3/4 mile kick to the finish and came in over 45 seconds/mile faster than planned. Of course we felt great and could've gone faster but we felt good.

Showing up on Sunday for the 1/2 marathon, we started to feel the effects of waking up early and having the adrenaline rush that comes with racing. Again, plans were made for pace. I am still training for my Ironman in May so I wanted to keep this run "training pace." My partner and I started slow and negative split the event. We stopped for Vaseline and photos with family. Our finish time was at the fast end of the plan but 100% on goal. It's hard to run "the plan" and not feel like you missed the mark. I am still struggling with the self-doubt and what-ifs of running a faster race but I know the plan will help me achieve my goal for Ironman.

During the first couple of miles, I found myself nostalgic for the full marathon. I have rarely run a stand alone marathon and have never finished under 5 hours. I remember saying that I should train and complete a marathon, maybe next year. It's on the bucket list! Mind you, this was in the first couple of miles of the race....by mile 10, I was singing a different tune. This distance is great! Why would anyone want to run more? Did I really say I wanted to do a full?

As the soreness has started to wane and my desire to "race" has started to settle back in...I find myself back to thinking about the full distance. What course would I want to race? Who will run with me to help me achieve my goal?