tag:blogger.com,1999:blog-62894309163471764412024-03-13T04:07:53.594-07:00*Coach EErika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.comBlogger120125tag:blogger.com,1999:blog-6289430916347176441.post-4049709114508215792012-03-05T21:46:00.002-08:002012-03-05T22:23:56.772-08:00Getting Recovery Time<a href="http://2.bp.blogspot.com/-sTe6gCduHLo/T1WtcQANlcI/AAAAAAAAAWM/gbfgPPi0AN0/s1600/Carp.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://2.bp.blogspot.com/-sTe6gCduHLo/T1WtcQANlcI/AAAAAAAAAWM/gbfgPPi0AN0/s320/Carp.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5716666002860512706" /></a><br /><br />I have had a very interesting last 2 weeks- not only in my training schedule, but my personal life- moving from town to town, keeping my work load the same, and then trying to train for a half ironman. It is pretty tiring sometimes, and it can get mentally exhausting. I have worked to find ways to de-stress and enjoy my free time as much as possible while still being productive. Also, I was thinking of how I could have the most fun as well while not wanting to quit my job!<br /><br />Some things I have done in order to keep my mind on relaxing through this stressful time include:<br /><br />1. Focusing on the things I really enjoy- coaching my volleybal kids. I have so much in Montecito and also down in Valencia doing LAVA strength training. Kids are so much fun and getting their feedback on how much they enjoy the coaching really makes me feel happy!<br /><br />2. Going to Max Relax to get foot massages and/or full body massages. I enjoy Chinese Reflexology and it is so great to go in after a long run or bike ride and get my feet/back worked on. I also love the people who work there.<br /><br />3. Laugh with my sister and mom. I enjoy spending a night or two down in Valencia and enjoying my family. it helps me to destress and we always end up laughing hysterically. <br /><br />4. Drink less coffee and more tea. I love my coffee, but if I am a bit stressed, i can't have too much caffeine. It makes it worse. <br /><br />5. Go for a run (fun run) on the beach. I really love going to the beach, and especially in the sun in the sand by the water. My favorite places ever. <br /><br />6. Download some new tunes on iTunes. Who doesn't love more/new music! :)<br /><br />7. Write my blog :)<br /><br />I had a time trial today on my bike- a 30 minute, all-out effort and it felt amazing. I feel super fit right now and I am chilled out now that I am living in my new place. I am very excited and have a great friend/roommate. <br /><br />Hope you have a great week!Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com50tag:blogger.com,1999:blog-6289430916347176441.post-84369348016958598812012-02-08T20:04:00.000-08:002012-02-08T20:28:22.285-08:00Grocery Shopping Re-Learned<a href="http://4.bp.blogspot.com/-rmoIwPqzIjE/TzNLRe3Z4OI/AAAAAAAAAWA/C1SKyhWTGXs/s1600/butterfly%2Bchange.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 248px;" src="http://4.bp.blogspot.com/-rmoIwPqzIjE/TzNLRe3Z4OI/AAAAAAAAAWA/C1SKyhWTGXs/s320/butterfly%2Bchange.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5706987916523856098" /></a><br /><br />When is the last time you spent over $130 dollars at the grocery store? For me, it was 2 nights ago. I was swimming with a client today and I told her that I went shopping at Trader Joe's with my coach and she was like, "you needed to go with your coach? You know enough about food don't you? Why did you need him with you?". I answered her that I can always learn more, and honestly, I feel like I don't practice enough of what I preach.<br /><br />Since I have trained with my coach, he has been strict with me as far as preparation of my foods, as well as the type of foods to get- fresh and ORGANIC. I had my own thoughts about organic- like it was all talk and too new agey for me. Oh, and not worth the money- being that the difference between regular and organic was not big enough for me to make a change. But, after my coach MADE me a few dinners and hammered the ORGANIC choices into me (and I started to feel a difference in my performance and see a difference in my body) I actually started to believe him. Because, after all, it is really easy to know the information, but sometimes you need that extra push in order to follow it. <br /><br />At Trader Joe's, there are some distinct differences that I am adopting in order to eat-live-and feel better. Besides eating organic, these differences include:<br /><br />1. Eating a bigger, better breakfast. I now have 2 choices for healthy breakfasts, which both include coffee (of my choice of course- my coach doesn't drink coffee, so he wouldn't know :) I eat either gluten-free Gorilla Munch or a cereal by the same brand with some Non-Fat Vanilla Almond milkn and a piece of fruit- 2nd choice is eggs and chicken sausage (which I just had for dinner) and some polenta. Both are balanced meals and will get my body prepared for the workouts it has ahead of it. <br /><br />2. Getting nuts/peanut butter again is not bad. Im not gonna lie- before when I would get trail mix and/or PB at the store, it was too easy to take spoonfuls of it and/or handfulls and eat too many calories, for no reason except for to snack. My coach has laid out a plan for me for when to eat these snacks. For example, the almond butter is measured out and put on a rice cake with low sugar strawberry preserves. That is a perfect snack before a ride for me to eat. I add the single serving trail mix to my salads or eat a bag quickly before I go for my noontime run. I have found some discipline and portion control with this technique.<br /><br />3. Limiting my alcohol and sweets. I did not buy any at the store- of either wine or chocolate. However, my coach said that it would be OK if I did decide to get some chocolate (some 85% cocoa/dark chocolate) which is lowest in sugar and tastes very good. I don't drink a lot anyway, but I did have a habit of once a week going out with my girlfriends and having a few beers each Friday night at the local brewery. However, I have stopped that- as my coach reminds me.."being an athlete can be lonely sometimes." Doesn't mean I dont go to the brewery- I just drink water now :)<br /><br />These are just a few of the big changes I have adopted into my training life and I have noticed a huge difference in my performance. They are not super hard to do, I just needed some strict guidance and some solid reasoning behind the choices. I am positive that you can follow these tips as well and see a difference in your game.Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com1tag:blogger.com,1999:blog-6289430916347176441.post-42409823437318741112012-02-02T22:46:00.000-08:002012-02-02T22:55:59.032-08:00One Day At a Time<a href="http://4.bp.blogspot.com/-OdayYJK-SuM/TyuC-M-edlI/AAAAAAAAAV0/ca7YAhmZ4CY/s1600/erikajasonmcfit.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-OdayYJK-SuM/TyuC-M-edlI/AAAAAAAAAV0/ca7YAhmZ4CY/s320/erikajasonmcfit.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5704797358141634130" /></a><br /><br />Above is a photo of my friend, Jason Smith, and I at a 6:30 am track session for our McDonald's crew. We work them out 2 x's a week at the Santa Barbara City College Track as part of a Corporate Fitness group that their managers encouraged close to a year ago this month. It has grown, and as a group of about 10-12 members, they have seen over 200 pounds total lost in that year and many lives changed.<br /><br />I once was talking to a friend of mine who is a fireman and we were talking about another mutual friend who is a doctor. I mentioned to him that the doctor had an amazing life- young, successful, and worked to save lives each day. He reminded me that I get to do the same thing- in a better setting. I never really thought of what I do for a living as a way to "save lives," but in reality, I guess that is true to some extent. I often feel like I am in the need of a little saving, and my coach(es) have always been there to help me out of my funk and, sometimes, save me from dying... :)<br /><br />Life can throw some gnarly things your way, and sometimes in my job, I am not always ready to hear what might come out of one of my client's mouths that day. In the last month, I have had a client's husband die, another client's husband be diagnosed with a fatal illness, and another client who is going in for a very serious surgery. I also have clients that are away in the Galapagos islands, a cruise in the Carribean, and a trip to Fiji. It is always a roller coaster of emotions and the hours can change from one emotion to the next, several times over the course of one day. I guess that is what makes my job so unique and, also, fast paced. However, at the end of the day- very exhausting.<br /><br />So, as I am driving home tonight after working all day since 5:30am (granted, I took a break in the middle of my day to run 8 miles and swim 2 miles)...and as I sit here at my computer at 11pm this same night...I reflect on the day. I have talked to some amazing people- have met some new friends, and have grown again as an athlete, putting in some great time in the water and on a pretty hilly run course. I am fortunate to have my health and to be alive. I am happy to smile and talk to the people around me- for, as you may not know, everyone is fighting their own battle- some harder than others. Enjoy each breath and open your eyes to the things you may not have ever seen before, for you might be a hero to someone around you.Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-28179733348884511702012-01-27T20:45:00.000-08:002012-01-27T21:19:29.667-08:00I'm Gonna Talk About Me For A While<a href="http://1.bp.blogspot.com/-rb0Pgq9VlZY/TyN_CuYpqLI/AAAAAAAAAVo/c9oln518rKg/s1600/E%2Bwith%2BShiggy%2Bin%2Bthe%2Bback.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 113px;" src="http://1.bp.blogspot.com/-rb0Pgq9VlZY/TyN_CuYpqLI/AAAAAAAAAVo/c9oln518rKg/s320/E%2Bwith%2BShiggy%2Bin%2Bthe%2Bback.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5702541237969070258" /></a><br /><br /><br />This week of training for me has been one of the best I've ever had- I mean it. I've had lots of weeks too..so, like, I know!<br /><br />The highlights of my week included 3 very hard bike workouts. Last Sunday, we (my amigos from Ventura) rode 92 miles, from Ventura to Magic Mountain and back. I am doing the Solvang Century, so getting in some longer rides is no problem for my training schedule right now. We had had lots of rain Saturday, so we were praying for sun Sunday and that is what we got. Beautiful weather without too much wind, and we had just a beautiful 5 hour ride. When we got done, I put on my run shoes and ran to the pier and back. I felt good, just needed a few more calories. But, other than that, I was good to go. <br /><br />Wednesday, my coach had some time, so he rode with me on this awesome 2 hour "fartlek" style ride (not to be confused with a far lick) on Foothill road- out and back to the far side of Santa Barbara and back to East Beach. Again, beautiful weather. And, riding with coach, it is always such a treat because he gives me a goal and then mini-goals through the ride. That day, we practiced big gear, out of the saddle style riding, with some in the saddle, high cadence spinning up the rollers. There were 4 times at least my heart rate got above 174, which is pretty legit on that ride. When I finished the ride, I ran my 10K with my boys at East Beach, and killed it. Felt great, but I was tapped out. Nothing left. Gave it 100 percent. Great training day. <br /><br />Thursday...nothing too amazing to report- except 4000 yards in the pool...getting ready for Friday's ride- again with coach, and the same Friday ride...but now on my tri bike.<br /><br />Friday (today), the ride was the usual climbs- Gob, 192, Toro, San Ysidro, Cold Springs...and then even a lil APS on the ride home. 40+ miles. I killed it today on the ride, on my fancy tri bike and everything was just feeling super good. I had only 20 miles on the legs this week as far as running goes (tomorrow morning, a longer run of 12-15 miles), so that probably helped. But, I am feeling way more efficient in my pedal stroke on my tri bike because I have been working hard on my road bike. <br /><br />Overall, I am having a great time learning how to bike better. I alluded the cycling I have been doing before my coach as a young volleyball player trying to just get the ball over the net and in the court...and now, with my coach, I am placing the ball with intention and accuracy and having a specific goal each time I get on the bike. That was not always the case before. I am also eating better and having some down time- learning to take time for myself in preparing workouts and meals..and sleep!<br /><br />Thanks for reading- if anything, I hope this motivates you to get up and go- on your bike, even if it is just for 10 of the 92 miles :)<br /><br />Oh yeah, and 100 miles on the schedule for this Sunday... to be continued.Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com1tag:blogger.com,1999:blog-6289430916347176441.post-84388454669327932132012-01-18T21:27:00.000-08:002012-01-18T21:50:16.141-08:00It Takes Hard Work<a href="http://3.bp.blogspot.com/-uBEmo7zKWOY/TxespKnxUaI/AAAAAAAAAVc/oFu_zBxrcd0/s1600/Jordan.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 256px; height: 320px;" src="http://3.bp.blogspot.com/-uBEmo7zKWOY/TxespKnxUaI/AAAAAAAAAVc/oFu_zBxrcd0/s320/Jordan.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5699213676686430626" /></a><br /><br />So, if you think becoming the greatest in your line of work, in your sport, in your LIFE...were easy, then becoming "great" wouldn't be that much of an accomplishment. I know that sounds obvious. However (and I am guilty of it), we all want INSTANT results- we want to change in a day what took MANY DAYS to create. And, whether it good or bad, it will take time to reverse or change, improve or dissipate. GREAT TAKES TIME. <br /><br />A man in the gym today was talking about his mom still being alive. This man, Bob, is old enough to be MY grandpa. So, I asked, "how old is your mom?". He replied, "103! and I hope I don't have to live THAT long!". I thought to myself, "OMG, that is 70 more years for me if I live that long- that is extraordinary!". And, I would LOVE to live that long. Call me crazy, but I love life. I would not change a thing- except have my coach cook for me everyday. But, realistically- wouldn't change a thing. <br /><br />I question all of the clients and athletes that I train everyday to reach their goals, and within this conversation of striving to do his/her best comes the question, "Well, what have you done to get there?." The answer given most often is usually..not a whole helluva lot. And, that is where we go wrong. It takes hard work-sacrifice, reading, learning new things, changing what you do every frickin' day in your routine in order to change. I am not asking you to give up coffee for god sake. But, perhaps see a greater you, within the current you, and get after it. That is the beauty of life- it is dynamic and it might take you further than you ever imagined. <br /><br />Now, go slam dunk it.Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-28002062546127003492012-01-13T16:40:00.001-08:002012-01-13T17:12:47.211-08:00Shifting Gears, Efficiently<a href="http://3.bp.blogspot.com/-QQ4UkgjKYsE/TxDSyxn1yPI/AAAAAAAAAVQ/7_jYyZl2yTM/s1600/Tour%2BDe%2BFrance.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 211px;" src="http://3.bp.blogspot.com/-QQ4UkgjKYsE/TxDSyxn1yPI/AAAAAAAAAVQ/7_jYyZl2yTM/s320/Tour%2BDe%2BFrance.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5697285298379409650" /></a><br /><br />So, you think you are gnarly? Can withstand any amount of "road rash" and that you are a complete bad-arse? You bust through super hard workouts, day in and day out, beating yourself into the ground FOR FUN. The harder the better! Periodization goes out the window and MORE is better! Quantity not quality... (you get my drift)...<br /><br />I was on a run the other day with my buddies, Jeff and Shawn, and we were running a hard 10K at lunch time. I think we averaged 7:20/mile pace, on a somewhat hilly course. But, Zone 3 style running. It was good. On the run, as always, we were talking away, telling stories about the other athletes we know...and the story about a fellow Ironman athlete came up (I will not mention his name). He used to run with "our group," yet he couldn't hang any longer because he was either too serious or too structured to do our simple, fun, up-tempo runs during the day (where most of the guys-yes, I am the only chick- on the runs, were RUNNERS). This "IM athlete" one day just lost it and went off on Jeff..."you are just a SUGAR BURNER..you know NOTHING about Ironmans!!!! you just burn sugar with your running...we go hours and hours...you just don't get it." <br /><br />This made me think. I, at times, wonder why I train for as long as I do somedays. I have 8 hour training days sometimes- and most weeks are more than 20 hour training weeks. I am not a professional athlete, but I sure as heck train like one sometimes. I also work 50+ hours a week. HOWEVER, I hired a coach this week to keep me FOCUSED and get me on the right track as far as my mileage is concerned. Not doing too much at once. Pedaling efficiently. Starting from the beginning... breaking the chain!<br /><br />I quickly realized something over the last 2 weeks since I have had DS as my coach. I have become a better coach. I have reverted back to many of the original philosophies that I had started to coach from- simplicity and fun. I have found myself having a great time writing programs for my clients with care and detail. I have put together some INTENSE volleyball practices for my MVC 14s teams. I have had a better attitude with my co-workers and I wake up each day feeling refreshed and looking forward to my training. I have had some amazing group sessions with my LAVA volleyball teams in the North at Spectrum Club. I am open to learning, and even more open to giving. It is amazing what things can be done when you step back, analyze how you can be more efficient in your life- and, at times, delegation of duties (even your own) can be so freeing. And, my coach, DS- has been that one I have delegated to- to handle the training sessions for myself, which I have so long taken into my own hands- haphazardly, inconsistently, and, frankly, foolishly- doing too much, too often, and with no focus. <br /><br />As I sit here, post Friday ride with Coach, I am calm- exhausted, but so appreciative for my health, my clients, my athletes, my family/friends, and my life. Several times on our ride today we had reminders that we are truly in one of the most amazing places on the planet. And, even if it is just for today...I can say that I shared some pretty good times with some beautiful people. And, what can be better than that?Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-60754606592870257222012-01-08T20:48:00.000-08:002012-01-08T21:07:58.037-08:00Constantly Improving<a href="http://3.bp.blogspot.com/-NcW0I-uzgHM/Twp17BKOXYI/AAAAAAAAAU4/yQyk9Sl7kGw/s1600/Big%2BWave%2BFuji%2Bjpeg.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 221px;" src="http://3.bp.blogspot.com/-NcW0I-uzgHM/Twp17BKOXYI/AAAAAAAAAU4/yQyk9Sl7kGw/s320/Big%2BWave%2BFuji%2Bjpeg.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5695494335547465090" /></a><br /><br />I have been coaching all day today at Cal State Fullerton- my Junior Olympic Volleyball team, Montecito 14-1s. It was their first tournament and, honestly, I could not have bet how they would have done. I figured we would make silly mistakes- rotation errors, communication flaws, missing serves..running into each other on the court. The usual "first tourney" mistakes. However, I was very pleased to see my girls do well- better than most for the first tourney, and most parents also enjoyed the day. That is always a win in my book.<br /><br />When coaching young adults (I all my 14 year olds this... :), you have to be "tough" without being too negative- encouraging, but not too easy going that they think you don't care about winning. After all, life is a constant struggle to improve- get better, stronger, faster, richer. It is what we all desire. But, to what degree do you coach this? Encourage improvement? Hold athletes accountable?<br /><br />I told my girls before the day started that I was proud of them- no matter the outcome of the day. AND I MEAN THIS- 100 PERCENT. I didn't used to be that way when I first started coaching....I wanted to win everything, super intense, almost scared kids away I think. However, I have learned the importance of finding the balance between "success" and "winning"- and, to me, just improving in small ways are big wins in your own book.<br /><br />For instance, tonight- I was sending messages to my coach asking, "what should I grab for dinner?"...(not that I don't know HOW or WHAT to eat...,but I always knows he has a quick answer and very smart about food choices....so I trust that). I was driving home, and he said "salad, with oil and vinegar. Chicken breast, no skin. Oh, and a yam would be awesome." My first thought was, "uh, this is going to take to much work than it is worth...", but I did go to a nice store- bought my protein and salad, and had a great dinner. Small improvements to my past "grab and go" turkey sandwich from Starbucks. It is a constant improvement for all of us- and, if you see yourself making a few better choices each day, that is the important thing. Small steps in the right direction- and making sure that you are recognizing these.<br /><br />Have a fantastic week!Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com1tag:blogger.com,1999:blog-6289430916347176441.post-23723917616178364962012-01-01T17:54:00.000-08:002012-01-01T19:35:21.192-08:00New Years "Fun" Ride<a href="http://3.bp.blogspot.com/-y9Tri5tn94Q/TwElnVHy5nI/AAAAAAAAAUs/lYrT53CRYDw/s1600/New%2BYears%2BRide.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 150px; height: 113px;" src="http://3.bp.blogspot.com/-y9Tri5tn94Q/TwElnVHy5nI/AAAAAAAAAUs/lYrT53CRYDw/s320/New%2BYears%2BRide.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5692872761587983986" /></a><br />I have never riden 100 miles on January 1st. Perhaps it is a foreshadowing to the year before me. I was unsure of the riders that were going to join today, but as soon as I saw the talent show up, I figured it wasn't going to be the mellow ride I initially thought.<br /><br />My coach said two things to me yesterday: enjoy the ride, and keep the rpms up. So, that was my true focus- RPMs. However, I did get excited today when I saw on my computer that on the ride from Ventura to Zuma and back that I had pushed some strong watts today (high of 455) and close to 200 watt average. The 3 other guys I rode with are part of the Rincon tri club and are all doing Ironmans next year. In fact, Shiggy has completed 37 Ironmans- 30 more than me (but he is a bit older...) and a kicker asser on the bike. It was humbling riding with him today..he is super talented. And, waited until the very end to, what I call, open the hurt locker. <br /><br />I felt great during the entire ride. Shiggy and I put in an extra 20 miles (after we dropped the other 2 friends off at the cars at the 80 mile mark) and Shiggy, in his best English said, "Erika- we make it hard? or medium?" Dude...I thought, his medium is my hard. So, what the heck is his medium is going to be? Well, there was no choice and the last part of the ride was the hardest and the best. 65 degrees....super sweaty soaked through my 3 layers...3000 feet climbed, and about 500 calories consumed on the ride. <br /><br />You know what the best comment was of the day? When Shig said.."Erika..all the riders (on PCH) are looking at you...", and I said, "why?", and he said, "Because the girl is pulling the boys." I thought that was pretty cool. And, honestly, I was pulling pretty darn hard from miles 45-66..and it felt great.<br /><br />I have added 2 races to my calendar- and the one I am super excited about is the Rouge Robaix- it is a 100 mile bike race right outside New Orleans and I am especially stoked because my coach is going to get me in such great cycling shape!! This should be one of the best racing years of my life.Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-39740785029810846152011-12-31T18:06:00.000-08:002011-12-31T18:16:08.232-08:002012So, another year ending and a nice even twenty-twelve begins tomorrow. I<br />The new year is just another day for many, but for some, it stands to be the best year yet.<br />I've personally hired a cycling coach- something I've wanted to do for two years. I also bought<br />A new road bike...not that I'm trading in my kuota. I'm actually going to finally learn how to ride,<br />And hoping to break some personal records this coming year in the 70.3s. <br /><br />Professionally, I'm taking on a big venture as the head strength coach for lava. That is a make up of at least 120 <br />Athletes. I'm also managing four teams out in Montecito, and we are even starting a new league for lil guys. <br /><br />I hope that you sit down and just spend at least 5 mins dreaming of your goals for this year. T<br />Your goals will be attainable, but throw a few pipe dream goals in there as well. You might be surprised<br />Just how amazing your year can be.Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-78031761008105019962011-12-27T20:32:00.000-08:002011-12-27T20:40:57.727-08:00Enthusiasm is Everything<a href="http://3.bp.blogspot.com/-Mlyy1XJkT60/TvqcL2rvuZI/AAAAAAAAATk/zBGjHIXvWPc/s1600/efinish%2Bsf.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://3.bp.blogspot.com/-Mlyy1XJkT60/TvqcL2rvuZI/AAAAAAAAATk/zBGjHIXvWPc/s320/efinish%2Bsf.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5691032806607534482" /></a><br /><br />Ok..so, I was pretty excited to finish this year's Superfrog Half Ironman. Not only was it my first sub-5 hour half-ironman (about time..only been 8 years)...but, it was a tough course, and I alsmost didn't have a wheel to ride on 10 mins prior to the race. I never gave up hope that morning, and stayed relatively calm. Not sure how that happened, but it definitely paid off. And, my face shows it all.<br /><br />I am not a professional athlete. My sister is- and she is my hero. I never wanted to be a professional triathlete- maybe a pro vball player....but, a pro triathlete, no. I do want to continue to get better with each training season. However, I am not going to kill myself if I don't win races. I DO, however, consider myself a professional coach. And, I get pretty bummed out when I feel like I haven't given it my all at a practice, or if I feel like I have not developed an athlete to her/his potential. I feel the same way with my everyday clients as well. And, frankly- the only way I get through my days sometimes is by pure excitement. Even if I have to fake it- excitement- enjoyment- passion- enthusiasm. Whatever it takes- good energy.<br /><br />Energy and enthusiasm comes from your surroundings. And, I don't know how I do it, but most of the time, I have it. Or, if I don't, I find a place that does. Or, I talk to a friend who does. Or, I try to give more of it, and I get more back. It is the coolest thing in the world- enthusiasm. Energy. Enthusiasm: definition is-<br />1.Intense and eager enjoyment, interest, or approval.<br />2.A thing that arouses such feelings.<br />What I tell my kids is that nothing good is achieved without it- didn't Coach Wooden say that? Anyway, I believe it 100 percent. That is my "carpe diem" - enthusiasm. Coach E-nthusiastic. Try it tomorrow- you might like it! (fake it until it comes..)Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-90696503806040514222010-01-17T21:00:00.000-08:002010-01-17T21:25:36.055-08:002010 Off to a Great Start- Running Very Well<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_fhlagxHFWAY/S1Pwv-0nV0I/AAAAAAAAAS8/gQiaVGd7Zpo/s1600-h/e+at+lifeguard+SB.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_fhlagxHFWAY/S1Pwv-0nV0I/AAAAAAAAAS8/gQiaVGd7Zpo/s320/e+at+lifeguard+SB.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5427946683019777858" /></a><br /><br />I have to say I am super pleased with the way our Montecito 16-1s played in our first Qualifier at El Camino College. We took 2nd place, and are looking forward to our next tournament on February 20th. Each week, my volleyball team has 6 hours of gym practice, and 1 hour of strength training. One practice is mainly skill/conditioning focused, and the next is more game-like situation and fast-paced drill focused. The 3rd practice is only for travel players and we do a game situation warm-up, and then compete the rest of the time. Strength training during the week varies between strength and plyometrics. Today, we worked on both strength and plyo- we did very well. I am missing 3 players for the next practice (tomorrow night), so my practice is going to be dynamic and varied when it comes to players playing specific positions. I will say that the best thing I could do as a coach is get my players to play multiple positions. I have an outside hitter that I have yet to put as a setter, but I feel like I could at anytime. She has beautiful hands. Maybe next year.<br /><br />I tried something new, and I suggest that you try it as well if you can- working out with a new running group. There is a run group in town that is quite competitive, and it grew in numbers after the Inaugural Santa Barbara Marathon, which took place this past December. We did an easy 3.5 mile warm up, and then did 6 1-mile repeats on a trail out north of SB. I finished the day by running an extra 1.5 miles north after the repeats and then the 5 miles back to my car. The entire day with some rest in between took about 2.5 hours. I plan on running again with them, but this entire week it will be raining. I will be running outside as much as possible. I also would love to swim, and this is always possible (keep this in mind) when it is raining. <br /><br />I just signed up for the Los Osos trail run...25K. I am going to do that in February, the 14th to be exact. This is 1 month out from my Marathon at Catalina. I am training a client for the Chardonnay 10-Miler in Santa Barbara on the 18th of April. That will be my next race after Catalina...which is on the 13th of March. So, about once every month I am racing. I might do some tris this summer, or decide to stick to the Nite Moves series in SB. Those are always fun as well. <br /><br />Have a great week! Enjoy the rest of your January. Don't forget your strength training!Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com5tag:blogger.com,1999:blog-6289430916347176441.post-72680716999441615022009-12-30T15:56:00.000-08:002009-12-30T16:07:55.588-08:005th Day and Counting...Volleyball To Come<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_fhlagxHFWAY/SzvpYGtuz_I/AAAAAAAAAS0/Y58li1opm0A/s1600-h/birdies+on+beach.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_fhlagxHFWAY/SzvpYGtuz_I/AAAAAAAAAS0/Y58li1opm0A/s320/birdies+on+beach.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5421183176799080434" /></a><br /><br /><br />Today was my 5th day in a row surfing, and today I went to Rincon. Not very big waves, but definitely, I was able to catch a lot. However, it was really cloudy and misty, and it just wasn't the best weather for it, and my toe still hurt a lot from the previous day's wipe out at C Street. I am not sure that I will have time to surf tomorrow unfortunately, but I will make time to run in the morning. I am training for the Catalina Marathon, so I have to keep putting in the mileage. <br /><br />Tonight, we are having Club Volleyball Practice. I am the Head Coach and Director of the Montecito Volleyball Club. We have roughly 4 practices before our first tournament. We have a great team, very competitive. I am going to focus on ball control tonight, and being strong on the attack, regardless of the set. I am also going to work on defense and converting the ball for a sideout. I hope that we get put in a tough division to start off in for this year, but we'll see.<br /><br />One note on surfing today. I went out by myself, and this is the first time back out since yesterday. I was a bit discouraged yesterday because the waves were so strong and I think I was in over my head. Today, getting in was a bit discouraging as well- not because the waves were big, just because it was my first time back in the water- and my toe was super sore. But, enough complaining. I just had to get back in again, and I am glad that I did. It was nice to stand up on 3 waves, but a bit hard to paddle out against the surf in that low tide and rocky bottom. I might get the urge to go out tomorrow- can't wait for the day when I am out for more than 4 hours. That would be great!<br /><br />Tomorrow is New Years Eve...time to enjoy the rest of the year and get ready for the new oErika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-91961720440208979322009-12-29T10:31:00.000-08:002009-12-29T10:45:11.732-08:00Surfing New ThingSo, I got a new surfboard for Christmas. I went out on Day 1 by myself. Only 3 other people out on in the waves- nothing too big. I had fun getting out there and just getting wet. I didn't quite stand up, but it was fun. That was 4 days ago. 3 days ago, I went out to Mondos- a great beginner spot. I had a blast there. Lots of waves to try to catch, and fairly medium tide. So, and, I went with Sherrie and I actually stood up twice. 2 days ago, we went to Leadbetter- which were 7-8 foot waves. Pretty big for my 3rd day out. I actually stood up once, caught a gnarly wave, and then got pummeled coming back in to shore. That was the hardest part of that day- just paddling out- even though the current wasn't too strong. This morning, we went out to C-street in Ventura. I knew just from the looks of it the waves were super strong, the current was so strong as well. I swam out, caught one wave, got washed up all the way into the rocks. And, needless to say, I didn't hurt myself too badly. I got a toenail ripped off, a gash on the other foot and a bruise on my shin. Not too bad I guess. But, on the 4th day, I don't have too much to report. I was only out for 40 mins, and had to get out. Too big for me. No pride hurt..I will try again- but, keep the waves at 3-4'.Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com1tag:blogger.com,1999:blog-6289430916347176441.post-25224482530506380522009-12-26T16:10:00.000-08:002009-12-26T16:24:04.676-08:00New Year for 2010It has been a wonderful year, 2009, looking back. Athletically, I finished some amazingly difficult races and placed at most of them:<br /><br />Ironman 70.3 New Orleans<br />Worlds Toughest Half Ironman, Auburn CA<br />Ironman France<br />Pier to Peak Half Marathon, Santa Barbara CA<br />Endurance Challenge Half Marathon, Sausalito CA<br /><br />I was busy training several athletes for their races- most notably, Anthony Barton qualified for Kona as a 40-year old, practically twice this year, but got the "earned" spot at IM AZ2. Marisa Lopez completed a grueling Marathon in Big Bear, CA. Amy Mayfield completed the Nike Womens Half Marathon AND the Pier to Peak Half Marathon this year. John Muse also completed a 4:07 Marathon in the 50-year AG and is going again in March for the sub 4 mark at the ING Marathon.<br /><br />Being my own "boss" has also helped me to focus on what I have always known I was good at- and that is coaching Volleyball. I started Montecito Volleyball Club this year up here in the North County Region (SCVA). I have 1 team- a 16-1s team, and our first tournament is January 9, 2010. I was also the Head Volleyball Coach for the Girls Team at CATE School in Carpinteria, and we made playoffs for the first time in several years. That was a great accomplishment and I made many friends and was able to train many talented athletes there at that school.<br /><br />Looking forward to 2010, I am going to enjoy my sister Taylor's last season as an Oregon Duck- she is a Senior guard for their basketball team and is going to set the record for all-time 3-point leaders. I am going to do the Catalina Marathon in March on my 31st birthday, and then do some smaller sprint and Olympic distance triathlons over the summer. I really want to focus on making the volleyball team and programs out here successful.<br /><br />Hope that you take some time to reflect on your year and write down some of the things you are most proud of. I am blessed in that I am able to work with so many people each day that want to better their health. That is exciting for me.<br /><br />Here's to a wonderful 2010!Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-76608495590440093762009-07-25T14:24:00.000-07:002009-07-25T14:32:53.871-07:00Do What You Are Good At<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_fhlagxHFWAY/Smt4Z9TqyqI/AAAAAAAAASk/fyiS5NynpxY/s1600-h/e+AND+MACCA.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 284px; height: 400px;" src="http://3.bp.blogspot.com/_fhlagxHFWAY/Smt4Z9TqyqI/AAAAAAAAASk/fyiS5NynpxY/s400/e+AND+MACCA.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5362512168663829154" /></a><br /><br />Just had to throw in this picture of Macca and I from New Orleans...forgot I had it. Makes me smile everytime I see it- not because he is an Ironman Champion, but because it is a really good picture. <br /><br />Hope all is going well in everyone's training. I am excited for McCray Miller and Anthony Barton at Ironman Lake Placid this weekend- tomorrow actually. Looking for some stellar performances- they have worked so hard.<br /><br />I wanted to blog about a few things...mostly because I have had a few long runs this week, and they have not been super "planned" in any particular race program put together for myself, by myself. I, in fact, ran because I was enjoying it. In turn, I met a lot of people on my runs that I piggy-backed on, speed wise. I had fun chasing down 2 50-year old guys, doing intervals along the beach. Hung with them for 20 mins, had a wonderful workout. Copied the interval training workout with my athlete, Amy Mayfield, the next day. That was great. Had a sprint workout yesterday- jumped in at Platinum and did 20 30-sec intervals, in addition to some strength training in between. Then, this morning, ran 9 miles- this afternoon, rowed 4.5 miles. Felt great. <br /><br />I know what I love- I love going fast. I don't particularly like the slow pace of the Ironman. I enjoy coaching at this level and the half-Ironman level. But, for Coach E- speed is where it is at. I am looking forward to Clearwater, and in the meantime- getting my new Kuota next week, and getting on that when I can. But, I really enjoy running with friends and then rowing- and definitely strength training again. <br /><br />A new athlete of mine, Sherrie McIntyre, is a great cyclist- just coming off of a calf injury- and is enjoying getting herself stronger on land for her cycling. She will notice a big difference. I am enjoying doing some specific sport stretching and rolling for some clients to help them with range of motion, injury prevention, and overall relaxation. <br /><br />Get out there and enjoy the fresh air when you can. Do the activities you truly enjoy while staying active and fit. You will be better for it in the LONG RUN. <br /><br />Coach EErika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-66489870073499109602009-07-20T18:15:00.000-07:002009-07-20T18:20:52.271-07:00Why you should add ROWING to your workouts for cross training...If you’re one to always head to the treadmill, bike, or elliptical machine when you get sick of the usual triathlon training regime - Check out why you should give rowing a shot. <br /><br />1. Total whole-body exercise - your upper body, core and back strength is a huge part of the workout.<br /><br />2. Improves your coordination, sense of rhythm/pacing, body awareness, and is actually very relaxing.<br /><br />3. Talk about heart rate training- ou can easily vary the intensity of your workouts<br />Work harder by: Increasing your speed & rowing faster. Or,<br />pushing with your legs and pulling with your arms with more power and intensity.<br /><br />4. Low-Impact to keep knees and thighs safe- injury free. Works both the quads and hammys, while giving your backside an amazing workout. <br /><br />5. Works your joints in full-range of motion, in a less than full-weight bearing position- which, assists in building bone density. <br /><br />6. Amazing core workout- your abs will be sore the next day if you do this correctly. Your back gets a great workout as well, which helps with that balance. <br /><br />7. Rowing is fantastic for developing strong core muscles. If you do Pilates training, or other targeted core activities - rowing is a great additional workout activity to apply what you’ve been discovering about your body.<br /><br />8. Row for 5-10 minutes before you begin your strength workout- that is also a great idea to break a sweat if you can't or don't feel like running. <br /><br />Rowers are pretty easy to find at your local gym- and it is usually simple to get on one. Try one today!Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com5tag:blogger.com,1999:blog-6289430916347176441.post-4133142268614197782009-07-06T16:59:00.000-07:002009-07-06T17:05:33.405-07:00Back from Ironman FranceIronman France- 2009- Nice, France<br /><br />I just got back from completing another Ironman- my 5th, and probably most difficult. I never thought I would do a race and want to quit as much as I did with this one, mainly because of the heat. Great swim, nice bike...and a run that felt like an ultramarathon without any aid. I am a tough chick, but let me just tell you- you can only see so many people puke and poop their pants in front of you before you really start questioning why you are not swimming in the amazing blue/teal water of the Mediterranean instead of completing this run/walk/jog...whatever it was. So, my hopes and dreams of completing this race in a sub 12-hour was now a sub-13 expedition. I did okay, and finished with a smile. I was fortunate to have done such a grueling race this year- now 2 under my belt (grueling-wise). I am starting to believe that 2009 is now the year of the toughest tris for one to complete in 1 year- I should add Silverman to the list, why not?? <br /><br />I promise to update this more about the other adventures we had in Nice. It was such a great experience to have met so many locals, who then remembered me everyday as I walked by- to the amazing people I met across the board from other countries and the USA alike. <br /><br />Now, I can focus on my athletes as they are about to finish the most important race of their lives at the end of this month- IM Lake Placid. Keep up the great training and remember to cherish each day of health and happiness- after all, that is why we train and race.<br /><br />Coach EErika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-61512754872413163442009-04-07T10:10:00.000-07:002009-04-07T10:14:05.240-07:00SUMMER TRI CAMP AT XANTUSIA<span style="font-weight:bold;">TRIATHLON CAMP at XANTUSIA<br />Hosted by<br />Coach: Erika Lilley<br />USA Triathlon Coach, Certified Strength and Conditioning Coach</span><br /> <br /><br />WHO: Beginner and Intermediate level triathletes- all distances focused from Sprint to Ironman Distance athletes.<br /><br />WHERE: Xantusia Endurance Playground, Valyermo, CA (will email directions and special map once signed up) Located roughly 1 hour north of Santa Clarita, 1.5 hours north of Los Angeles. <br /><br />WHEN: June 12-15th, 2009 (Thurs through Sunday)<br /><br />WHY? If you want to:<br /><br />-More efficient in the water<br />-Practice open water technique and drafting<br />-Train at altitude- >5000 Feet only 1 hour away<br />-Bike on roads almost untouched by traffic<br />-Try your climbing skills up one of the most challenging 12-mile climbs, which starts less than 1 mile outside of camp<br />-Get ready for your upcoming Ironman<br />-Learn how strength training can improve your overall time and prevent injuries<br />-Maximize your nutrition timing in races and learn how best to maintain your weight during your off-season<br />-Brush up on speed training at the aqueduct and run the pristine trails up at Jackson Lake<br />-Experience training in every dimension possible: altitude, surroundings, and experience levels<br />-Cut time off of your transitions<br />-Have fun meeting other tri dorks<br /><span style="font-weight:bold;"><br />THEN THIS CAMP IS FOR YOU!</span><br /><br />COST: $450/person* <br />*Includes room/board and all meals cooked especially for you by the most amazing triathlon chef ever, Mark “Monty” Montgomery.<br />**If you can only make a portion of the camp, we can discuss <br /><br />SPECIAL APPEARANCES BY: <br />Mark “Monty” Montgomery<br />Dan Empfield<br />Charlie the Wonder Dog<br />Nelson the Super Dog<br /><br /> <br />ITINERARY (Rough and subject to only get better)<br /><br />THURS: <br />Afternoon Check-in <br />Sunset Run<br />Dinner<br />Watch Ironman Videos from the early ‘80s<br /><br />FRIDAY:<br />9:30- Run @ Jackson Lake <br />12 noon- Lunch <br />2 pm- Swim at the Palmdale Pool<br />5pm- Nutrition Seminar/Recovery<br />7pm- Training Program Essentials<br />Watch Tri Videos from the Mighty Hamptons Race and the 1st Catalina Triathlon (staring Monty and Emilio DeSoto)<br /><br />SATURDAY:<br />9-12pm: Long Ride<br />12pm-Transition Practice, followed by lunch<br />2pm- Open Swim at the lake<br />5pm- Learn about Bike<br />7pm- Structural Integration/Chiro Recovery Presentation/Injury Prevention<br /><br />SUNDAY:<br />9am: Long Flat Run at Aqueduct- work on speed work and technique<br />12pm: Lunch <br />2pm: Depart<br /><br /><br /><br />CONTACT ERIKA LILLEY TO RESERVE SPOT TODAY- ONLY 12 SPOTS AVAILABLE<br />661.476.6296<br />erikalilley@sbcglobal.net<br /><br />erikalilley.blogspot.com<br />Read more about Xantusia @ Slowtwitch.com<br />Article:<br />http://www.slowtwitch.com/Bike_Fit/F.I.S.T._Workshops/Xantusia_46.htmlErika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com1tag:blogger.com,1999:blog-6289430916347176441.post-26712536755365124372009-04-03T08:12:00.000-07:002009-04-03T08:23:33.778-07:00First Race of 2009 in 30-34 AG<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_fhlagxHFWAY/SdYp3wVAtQI/AAAAAAAAASc/Cyfb0pbiMk0/s1600-h/new+orleans.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 258px;" src="http://4.bp.blogspot.com/_fhlagxHFWAY/SdYp3wVAtQI/AAAAAAAAASc/Cyfb0pbiMk0/s400/new+orleans.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5320486047627392258" /></a><br /><br />I am sitting at LAX waiting for my flight to New Orleans, as my first race of the year is on Sunday- the Inaugural New Orleans Half-Ironman. It does not have Kona qualifying slots, but it is a qualifier for Clearwater and a great chance to check my fitness and speed- super fast and flat course. Not to mention- it is in New Orleans. I have invited a client, Marisa Lopez, to join me at the race. It will be a great experience for her to watch it and see what really goes down in this type of distance. I am training her for the Big Bear Marathon in September. <br /><br />The swim is in Lake Ponchatrain, which is going to be a balmy 67 degrees and maybe choppy. The race starts at 7am, so in and out of the water by 8 (once my wave starts) and on the bike for a very fast course- 27 feet of total climbing. I hope to finish the bike in a little over 2 hours, then get on the half-marathon, and complete it in under 1:40. I can run a 7:45 mile or so for the half-marathon, I will be good. It is very flat, so I think that I am tapered and light enough right now to get a good result that way. I am just really interested to see how running off that bike will feel on my legs and glutes, so I am promising myself to get up and stretch the legs out a bit. The roads are not very smooth either...interesting. All is fun, though, all is fun.<br /><br />Good luck to all of my friends at Oceanside this weekend, which does have Kona slots. I hope that you all get what you wish for and work hard for this weekend! Let's race hard so that we can have some awesome race stories at the end.<br /><br />Coach EErika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com35tag:blogger.com,1999:blog-6289430916347176441.post-84894362567892795382009-01-06T11:22:00.000-08:002009-01-06T11:24:58.272-08:00Q & A with Coach E1. Thank you for the interview. Why don't you start by telling us a little bit about your current coaching/work commitments. <br /><br />Currently, I work as a full-time strength coach at Results Fitness in Santa Clarita, California. I train 40-50 clients a week and our main focus is strength training. 20% of my clients are endurance athletes and take part in some workouts that are specifically designed for an upcoming running race or triathlon. I have also coached Swim Masters programs and have taken part in several triathlon specific coaching clinics. I just received my USAT Coaching Certification in 2008, so I am looking forward to coaching more triathlon-specific athletes in the near future.<br /><br />2. Can you tell the viewer your educational or previous career background and how you ended up working in this industry? <br /><br />I actually have a B.A. in Economics and a Masters of Science in Education, but have always had a passion for teaching, coaching, and sport. I coached college volleyball at the NCAA-Div 1 level for 2 years while getting into competitive running after being a collegiate athlete myself. I then got a coaching job at Results Fitness after working in Marketing for 3 years and have learned that this is truly my calling. I will continue to work with the triathlon community, as well as clients who want to focus on strength training for fat loss and volleyball athletes.<br /><br />3. And what is your training background? <br /><br />How's your triathlon training going! i have been competing in triathlon for 4 years (since the age of 25) and have most recently transitioned to Ironman distance. I have now completed 4 full distance Ironmans since September of 2007 (is is Jan '09 right now), which also completed 1 Kona Championship. All have been completed in under 12 hours, which I am proud of, with an 11:01:30 PR set in Arizona 6 weeks ago.<br /><br />4. What would you take from your training background that would be valuable for our readers? <br /><br />First and foremost, strength training is necessary to become stronger, faster, and injury free during triathlon training. I could not have done this well without having a specific training program. Nutrition is also important- both during races as well as while training. I have done a good job with both and feel that I an speak to a successful program that would help an athlete get faster and stronger by using both in a more advanced, planned way.<br /><br />5. What are your typical clients and personal achievements as a coach? <br /><br />I have had clients reach many a goal of losing fat and getting stronger. Most of my female clients have focused more on performance goals- for instance, in our last 5K Team, all of the repeating members set PRs as they ran faster than the previous year that they had trained with me for. That was our most recent success at Results Fitness.<br /><br />6. Can you describe a typical training session consist of for your clients? <br /><br />In the gym, sessions are 1 hour. They begin with a 10 minute Dynamic Warm Up, then a 5-10 minute corrective phase. Then, 10 minutes are spent doing some more core endurance exercises, and then we focus on our resistance training for the remainder of the time. With most of my endurance athletes, I spend 30-60 minutes with them in the gym- depending on the time of year and where they are at in their training cycle. <br /><br />7. What are the best general training tips for a triathlete?<br /><br />1. Don't Overtrain<br />2. Log your workouts and learn from your successful races, and your not so successful ones.<br />3. Take more time off than you need in the off-season<br />4. Taper is so important- especially for Ironman Distance<br />5. Strength Train year-round<br />6. Limit Alcohol and Sugar when you can and eat whole foods<br />7. Enjoy other cross training activities to break up the monotony of training<br />8. Find a training group- don't always train alone.<br />9. Get regular massages<br />10. Enjoy your training- as you may not always have the best race day!<br /><br /><br />8. And the three biggest mistakes?<br /><br />1. Overtraining<br />2. Thinking Strength Training will make you big or slow<br />3. Not tapering enough before a race<br /><br />9. Do you have a “go-to guy”? Someone you can go to when you’re left scratching your head, have questions or want a second opinion about something?<br /><br />Yeah, his name is Mark Montgomery and he is one of my dearest friends and an ex-pro triathlete. He is a bit old school in his thinking,but keeps his mind open to new ways of training. He is not necessarily "old school"- I call him more of a purist. He knows what works- and what doesn't. Overtraining doesn't work- so, don't do it. He is also not an extremist and keeps things pretty level.<br /><br /><br />10. What do you say to triathletes that tell you they don't have time to incorporate strength training into their schedule?<br /><br />I say, "see you at the finish line"- I will be there before you. Just kidding...I say that if they have given it an honest try, and it hasn't worked in the past, that they try a different program. Perhaps that is what the problem was. Most athletes think that strength training involves heavy barbells all of the time, and they associate it with bodybuilding- not strengthening. Power is so important if you want to go fast- and I am definitely a believer- just look at my results over the last 2 years when I have been strength training to the 3 years prior- when I didn't. Granted I have had more experience, but bottom line- I have had much quicker times because I have had the luxury of a great strength training regimen.<br /><br />11. Do you train males and females differently?<br /><br />No, not at all. Actually, they are treated very equally. Programs are always based upon goals and the individual's needs and assessment. Gender doesn't have an issue- however, if you are talking about nutrition, needs for both men and women can differ- especially when considering age.<br /><br />12. What are your thoughts on nutrition and the role it plays in athletic preparation?<br /><br />Nutrition is the fuel that keeps us going. For triathlon, it plays such a huge role- during a race, before a race, post-race, and your everyday feeding during training. You get to know your body very well when doing multi-sport because you can actually feel in-tune to when you are deficient in certain nutrients. That is why supplementation is also very important. We can't always be perfect with our food choices- that is why we need good insurance policies in our supplements that keep us balanced. After all- it is all about balance- nutritionally speaking.<br /><br /><br />13. What the most recent thing that you have learnt that has changed the way you programme?<br /><br />I have learned that you can't always follow your program 100%- sometimes, not even 90%. When you are doing multi-sport, including strength training- and most, with a full-time job, and most, with a family..balancing your overall physical and mental health can be strenuous. So, who wants to worry about following a rigid schedule for training? It is impossible. So, when you can (as both a coach and athlete) keep this in mind, it is very freeing and you can enjoy your sport and the training experience much more.<br /><br /><br />14. What are the top threemisconceptions/myths about physical preparation that you have faced when working with triathletes? How did you tackle them?<br /><br />1. More is better.<br />How to tackle it? With a perfect periodization program. If you have the correct program in place that will build your volume at the correct pace, while getting you the recovery you need at the right time to guarantee your peak at the race, you should respect it and not do more than your program calls for. Stick to the plan and trust it. Don't do anymore- your body does better with less.<br /><br /><br />2. Biking is the most important event.<br />How to tackle it? Well, sorry- but, the race is really won on the run. Ask any triathlete and they will tell you- especially in the longer distances, that you can 'blow up" very easily on the bike and forget that you still need to run 13.1 or 26.2 miles. Remember that you can always run faster if you saved some legs off of the bike. Don't hammer the bike too much- you need to be able to run strong and finish the race- and pass people on the run. It is way easier to be passed on the bike and then pass people on the run than be passed on the run.<br /><br /><br />3. I need to train the week before a race.<br />How to tackle it? I raced Kona this year and let me tell you- I have never seen so much training the week before a race. Some of the best advice I have ever heard- from Alwyn Cosgrove- he says, "There is not a lot you can do the week before a race to prepare, but there is a lot you can do to f$%# it up". Enough said.<br /><br />15. Where can more people read about your training theories and programmes?<br /><br />They can read about them from the book I co-authored with Rachel Cosgrove, called "So You think You Want to Train for your Frist Triathlon". You can also email me directly to get some advice for your programs.<br /><br />16. Bottom line - what's your training philosophy?<br /><br />To develop a program that best matches the athlete's goals in the most efficient time period- combining smart strength training and nutritional philosophies, while remaining injury free.<br /><br />17. I know you are always busy - what are you currently involved in that our readers may be interested in?<br /><br />1. REsults Fitness (results-fitness.com)<br />2. USA Triathlon<br />3. Co-authoring a book with Nick Grantham<br />4. Training for 2 IM in 2009 and hoping to qualify for Kona in the 30-34 AG.Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com1tag:blogger.com,1999:blog-6289430916347176441.post-80130425349660238452008-12-15T22:01:00.001-08:002008-12-15T22:27:22.967-08:00Ironman Arizona...Race Report<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_fhlagxHFWAY/SUdEiD58dAI/AAAAAAAAASE/Ov3l0Lcrw7o/s1600-h/E+with+Finisher+Medal+at+IM+AZ.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="http://2.bp.blogspot.com/_fhlagxHFWAY/SUdEiD58dAI/AAAAAAAAASE/Ov3l0Lcrw7o/s400/E+with+Finisher+Medal+at+IM+AZ.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5280264440069780482" /></a><br /><br />Okay, so most of you believed I could do it. I can honestly say- I was starting to wonder if I could as well. 3 Ironmans in 3 Mos- actually, in 57 days. That is a feat only Joe Bonness or Hilary Biscay would attempt, and be really good at. I had some great results thus far at IM UK, taking 4th in AG and finishing in 11:45- a brutal day, weather-wise, and the course wasn't too easy. Then, Kona- of course, beautiful scenery and demoralizing humidity- 11:54, finishing time. Going into Arizona, I was really really hoping to finish in under 12 hours- and praying that my body would hold up and I wouldn't snap an Achilles or strain my IT band and have to pull out. Who knows what you start to think going into a final race- especially when having raced for so long the entire year- and having 2 very long, intense races under your belt prior. <br /><br />I drove myself to Arizona- Tempe, to be exact. I was having a dear friend of mine from the Midwest, Nicole, come and meet me there. Last time she was at a race of mine, I took home 2nd Place overall and $250. So, she had been good luck in the past. I could hope for better weather than both the UK and Kona- at least, weather that resembled Santa Clarita. Leading up to Arizona, after taking 1 week off after Kona and doing some easy swimming and spinning, I made up a "loose" training plan to lead up to Arizona. Basically- do what I felt like each day, and make sure that I got in at least 1 longer workout a week in each discipline. I ended up only swimming a few times, but did multiple indoor bike workouts- some of which were 2-3 hours, Interval training focused. My runs, I kept off the pavement and made routine drives to go run on trails and on the grass- like Santa Monica, San Vicente...<br /><br />I got into Arizona and met up with Mike, a friend of mine from college. He took me out and had dinner. Then, the next few days, I just chilled out at the hotel and did some exploring of the course. I had my car, which was really nice- I was able to have that freedom to check things out and drop my stuff off when I wanted..didn't need to wait for anyone to give me a ride, or pick anyone up. I liked that- a lot less stressful.<br /><br />The days leading up the race, I was actually nervous. Can't say why exactly, but I had some doubt that I hadn't yet felt this year. Perhaps my last "hurrah"- so, I didn't want to screw up my last race. I called my mom- asked for her advice, she gave me some good luck, and after I cried a few times, I felt better. Yeah, I cried. I was super nervous. Nic was getting in very late the night before the race, so I slept lightly until she got into the room at 11 at night. It didn't matter- I was mentally ready, and I told myself- this would all be over in less than 24 hours.<br /><br />Woke up, drove to the start. Got my bike checked one last time. It was going to be a great day to have a fast bike if I did everything right. I was mentally ready to crush this mo-fo. I was embarassed at Kona- I am not kidding. I thought I should have ridden a lot faster, and I didn't want to do that again. I had worked my ass off on that thing, and I was determined to show myself that I could ride a sub-6 hour bike in an Ironman. No excuses today. I was going to ride hard, and if I blew up in the run, I would- the bike, I needed it for my own sanity.<br /><br />The swim was a great start- Tempe Town Lake. Dirty, dirty...cold as hell... and a 'jump in' water start. I am the kid at the end of the pool who dips her toes in, then up to the ankles, then to the knees..then...maybe 10 mins later, "in". I hate a jump in start- that is just mean. But, I went in with a new (cute) friend- he counted down, and I couldn't help but jump in with him and follow him to the start buoys.<br /><br />I love the music before the start- they have such goofy songs to play before the Ironman. I mean, it is a long long race- you would think maybe they would play something a bit more mellow...yet still intense...maybe a bit meditative- no, they play AC/DC 'Thunderstruck'- last IM in Wisconsin- Eminem. Cracks me up- but, got me fired up. Did one last 'P' and was ready for one last long day.<br /><br />The swim was an out and back. Felt great the entire time...despite the lack of swimming I had done after Kona. I was still in great swim shape, and let me tell you- the roughest swim I have had. Mean, mean people- smacking my head, I don't know how many times. I am not scared- I will get up in that mess. I am an agressive swimmer myself, but honestly- I don't hit people 'harder' on purpose. Some of these athletes get so agro. Funny, it really is.<br /><br />I headed back into the finish and ran up the stairs. Lots of volunteers there to strip the wetsuits...no way. I can take off my own. I had swam in 1:01. Not too bad...Looking good going into T1. Got my bike stuff on, and ready to head off onto the 3-lap course. That was going to be the hardest part of the day- going 3 x's around the same course. But, would be predictable and easy to pace if I did it correctly. <br /><br />I won't tell you about the entire bike. Just that I hated the first lap, and then it got better after mile 40 or so. Didn't have any malfunctions- Dominique fixed my Kuota up super fine after Kona, so it was running perfectly. I had a great 3rd lap- met a friend along the way, and a few 'not-so-nice' riders. One guy in particular had some beef with me b/c I talked smack about him eating on the bike and not paying attention. He said something to me in Spanish- I understood, but played it off like I didn't. I beat him into T2, so that should have said enough. Coach Nic was taking pics the entire time and she was there everytime I came around for the laps. Damn, I felt good today... Super sunny, and in the 80s. Perfect riding day. <br /><br />I came in off the bike, and holy sh$t, I rode a 5:31. Yeah, it wasn't too hilly- but the wind was a challenge for us, and you had to bike it smart so that you didn't mash too hard- wondering how the run would feel. I got into T2- penalty/free this time- and changed into my customary marathon apparel. I didn't know it at the time, but I was 3rd in my AG coming off the bike. So, in good position for a Kona spot again.<br /><br />The run would also be 3 laps. Good because there were lots of people cheering you on. Bad because it was the lap thing again, and it was a bit up and down in spots. Hard on the legs, really is- especially when it is all pavement. The first 6 miles were tough- mainly b/c it was still hot, and not shaded at all. I was holding a 8:45 pace- and then, mile 12, I was feeling a bit hungry and light-headed. Needed to eat a bit more. I had 1 Clif bar on the bike- 16 salt pills, and about 8 gels. Close to 4 Gatorade bottles..enough calories for what I was expending for sure. Just needed a wee-bit more. So, took it a bit easier until mile 20, then my goal was to get under 11 hours. I could do it if I really hustled- and perhaps ran 8:30 miles. It would be a lot to ask, but so darn close.<br /><br />I was close. 11:01. I missed it by 1 min. And only got passed on the run by 1 other chick in my AG- so, I finished 4th. Not too bad for my 3rd IM in that short amount of time- 4th in UK, 4th in AZ. I had a great, great race, and I was super excited when I was done. Nic and I went straight over to get a beer and Quesadilla at Hooters- of all places, and then met Mike at Applebees for a Oreo Shake. <br /><br />Onto next year:<br />*New Age Group: 30-34<br />New Orleans 70.3<br />Wildflower Long Course<br />Ironman France<br />Ironman Louisville<br />Kona!Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com1tag:blogger.com,1999:blog-6289430916347176441.post-50192767164510282002008-12-08T21:27:00.000-08:002008-12-08T23:02:54.458-08:00Kona Final.. Race Day<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_fhlagxHFWAY/ST4YDcmfB8I/AAAAAAAAARg/uxGPlSMQvDU/s1600-h/e+at+Ironman+AZ.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 154px; height: 400px;" src="http://1.bp.blogspot.com/_fhlagxHFWAY/ST4YDcmfB8I/AAAAAAAAARg/uxGPlSMQvDU/s400/e+at+Ironman+AZ.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5277682260821084098" /></a><br /><br />Woke up at 4:45am...got picked up by Lisa and her family. Had my breakfast and my coffee...and, got ready to head to transition for body marking..<br /><br />The transition area in Kona was really similar to any other, except it was much more organized and they had nice, fake green grass down on the ground around the bikes. Our T1 and T2 bags were hung neatly and our escorts were there in the morning handing out extra bike pumps to make sure we were perfect. No wetsuits to worry about in the swim, so got in line for the bathroom, and headed close to the water. I decided not to wear the skin suit- I will swim like I swim, with nothing on but my sports bra and shorts, and call it good. I was freshly shaven and I felt damn fast anyway..who needs a skinsuit...<br /><br />The swim start is in the water, and it takes a few moments before they set off the canon. And, hopefully, I won't be right under it, or maybe I will.. Seriously, right under it. It was so loud, and all I could think about was, "this was going to be a long day...have fun". The last two words I said to myself- HAVE FUN.<br /><br />The swim was very unique and almost calming. It was beautiful how clear it was, and all the fish I had seen the 4 days before were the same- they were not aware of us swimming around in their world. Or, maybe they were- no one noticed. I followed all of the feet to the big boat turnaround- just one turn, that was it. A very straight forward swim, actually. I had reached the turnaround, and had felt a few feet in front of me. I thought they were feet- but, in fact, it was one of the amputees. I was a bit shocked, but then a bit humbled all at the same time. It was pretty amazing to me to know that I was racing with these athletes, without equality in limbs, but with so much passion, drive, and spirit- it really made me happy to be alive and healthy.<br /><br />I finished the swim, and was feeling great. I had swam a 1:10, which was about 10 minutes slower than my wetsuit time, but honestly, I was happy. I wanted to get changed and get on the bike. I have never really looked forward to this part of the race, and especially this one- I knew the wind was an obvious force and had no idea just how gnarly it was going to be. But, let's just say I was up for anything, and there was no turning back. <br /><br />The first 30-40 miles were not too bad. Cyclists around me even after 30 miles had white rings around their pants where their sweat had run. I looked at me- same story. I had already started popping salt pills, and after 3 hours, had taken about 10 or so. I had planned to take 30 on the bike, and had enough to last me. I was confident in my nutrition that way. We headed up to Hawi- to the turnaround. It was a very pleasant STRONG SIDE-HEAD wind- not sure what the hell you wanted to call it. All I know was that you couldn't ride aero- no matter who you were. If you were 300 lbs, you couldn't. This wind was serious, but I was singing the whole time. No way was I going to get mad or fight it. I went with it, and knew..only 20 miles and then we can get a little help on the way back...just mind the nutrition.<br /><br />Turnaround- it was great. People there cheering, and an instant downhill for a bit. The next 30 miles were a bit more of the same, but I kept my cadence high and didn't fight too much. I figured this was a bonus for me. Come mile 90-110 or so, I was in great shape and I actually passed a lot of people who were just dying. A bit too hard in the beginning and now people were in trouble. I actually ran into my friend Graham and he needed some more salt. So, I gave him a few pills- it was going to be a long marathon for him. <br /><br />Come Mile 105, I had a interesting interruption- a guy in black and white stripes on a motorcycle wanted to bust me for drafting behind the Navy Seal champion guy...the big handsome black dude- do you know him? Anyway, I was only behind him 10 feet when the guy flashed me the red card. I was like, where is the next penalty tent- I am practically on the run.. He said, "In T2- you are probably tired and want a rest anyway- that will be 4 minutes". Funny- the only penalty I have ever gotten, and it was at the World Championships.<br /><br />I got to the tent- peed, and had a chat with Kathy. Then, got to my T2 gear, changed up for the run, and then headed off to Ali'i drive. Yes, 26.2 miles to go. I don't remember too much about the run except for miles 12-20 out to the energy lab totally sucked- I mean, I was holding 8:45 pace, but that just slowed me down to a 9min mile pace...and I was feeling so tired. I was hoping I would find my 2nd wind...and praying to get out of the lab to the last 10K. You know you have done an IM or two when you start praying for mile 20 of the marathon and hoping to descend your last 10K. <br /><br />I got out of the energy lab, and had my last solace in a bottle of vaseline, which I spread all over my underarms and thighs. I was greased perfectly, and I even ran by a bag of M&Ms- a huge bag, someone must have had in their special needs, but didn't need. I thought about taking a handful, but didn't have the energy to pick it up. I had 6 miles left, and I wanted to finish before dark. I WAS NOT GOING TO TAKE A GLOW STICK. HELL NO. So, I turned on all the adrenaline I could muster, and looked at my watch- I could definitely whip out a sub 12-hour Kona if I paced this just right and didn't blow. I was on my way...<br /><br />Mile 23, great. 24, even better. Mile 25- the best sign in the world at this point. You should see me sprint the last mile of the IM Marathon. I look like I have the biggest diaper on that you have ever seen- not sure my hips moved that way. And, my poor feet! I was sprinting, though..and I crossed the line, felt great, and didn't need much help. I was a 2x Ironman and had the biggest smile on my face. I conquered Kona, like my mom said, and it was the most amazing feeling I have had in a long time. <br /><br />1 more to go...Ironman Arizona...5 weeks...can she do it? Report to follow...Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com1tag:blogger.com,1999:blog-6289430916347176441.post-16437269759021464542008-11-17T16:32:00.000-08:002008-11-17T16:44:03.940-08:00KONA- Part 2...Oh yeah..so Shave Ice. That is where I left off. I swore by it. Everyday, right before sunset, I would have a large one...sometimes with the frozen yogurt inside. It was so good. I really really love that stuff. Wouldn't have it everyday if I were not training or racing, but a definite treat.<br /><br />The day or two before the race, people were still running around training heaps, as if they hadn't trained enough for it. I am sure there are countless people who are injured that go into Kona- because they qualified at a race so far before the actual October dance, yet they are not going to miss this- the most important one of the season. I mean, there are lots of people who end up walking the marathon, just to finish and say they completed Kona. Not sure if I would have been able to do the same, but I wasn't in their shoes. Very very tough to NOT do Kona, a race that you worked so hard to qualify for- some people, spending their entire lives to do the big race.<br /><br />The day before, I was getting all of my stuff ready. Monty went out with me to do a short jog, and then Lisa gave me her skin suit to try for the swim. I was thinking about it- as we can't wear wetsuits for the swim. I was thinking that I would wear the fast suit, but then again...was also thinking it would be too much hassle. After all, had never wore one in a race before, or even practiced enough in it. I decided to shave instead- I shaved everything, from my arms, to my legs of course, to my hands, to my feet, to my tummy...everything that was exposed to water and would feel the fastness of the shaven skin against the water. <br /><br />I had all of my Transition bags packed and headed into the T-Area to check my bike and get my bags ready. The bike count at Kona is always crazy. Lots of bike people sitting at the entrance of the Transition area counting the brands of bikes. Cervelo won again this year, much thanks to Wellington and her wins. Kuota was in 2nd place, though. Good job for them. Honestly to me- it is really not about the bike. I was on a Felt that I had to borrow in order to win Oceanside, so that worked that day for me. It was really me who biked the shit out of that course- not the bike. But, honestly, it might be my Kueen-K who shows up this weekend and bikes hard on the Tempe course. Looking forward to this weekend for sure!<br /><br />I had a nice dinner prior to the race. I had a cheeseburger with some fries, and a beer. Pretty good mix of carbs, fat and protein. No need to watch your calories the night before the race. I never do. In fact, the entire week before, I try to eat healthy in healthy portions. I don't always eat red meat, but the night before, it gives me the extra boost of energy. <br /><br />I went back to the hotel and fell asleep by 10 o'clock. I was getting a ride in the morning at about 4:45, and I thought that would be plenty of sleep. Honestly, I don't sleep all that well the night before a race, but that night, I really did sleep well. I slept very well. So, when the morning came, I was ready.. Heat or winds, bring it on...<br /><br />Part 3- Race Report- to come...Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-11462222897080853362008-11-14T12:16:00.000-08:002008-11-14T12:45:08.893-08:00KONA RACE REPORT- Finally! (Part 1)Okay...so, I apologize for this taking so long, but I am finally done with it. I mean, I have let the entire experience soak in and now I can finally publish all the sights, sounds, feelings, and emotions of the week..in this little space. I am not going to tell all, just most- and if I forget anything, that is ok- I am sure I will remember in another blog...<br /><br />I might even split this up into Part 1/Part 2...<br /><br />Part 1: The days leading up to the race...The race is on October 11th. I got to Kona on the 3rd and was hanging out by myself for a few days. I checked into the Royal Kona Resort and had a room right on the water. I was hungry, so went down to eat at Huggos on the water- and had a waiter who had done Kona 10+ times wait on me- and tell me his stories. Campbell is his name. We had a great chat and over a traditional Mai Tai and steak dinner, it couldn't be any better. I woke up the next morning and saw what the stretch of Ali'i drive was going to be like- and found Lava Java. Yes, everyone and their mother goes there for coffee fill and food- way over-priced, but did I mention- EVERYONE goes there :) It is a great place to meet other tri dorks and see the pros- If you are into that...<br /><br />I tested the waters at the swim start. I was only 1 mile away, so I would run nice and easy to the water in the morning, swim for 40 mins, and then run back (hittin' up LJ on the way back). You can imagine the water- clear as you can see down, fish the colors of the rainbow...and, rough and rugged triathletes tearin' through the water and not paying attention to the beauty around them. That is what I wasn't getting- so many people training, so serious..everywhere you looked. I vowed to not fall into that trap and enjoy the beauty that I was taking in...and, still, get focused. You can do both, you really can. This water was just unbelievable- nothing like East Beach or Manhattan- or even LaJolla..or even Laguna. Laguna- maybe 1/3 as clear as the beach in Kona..maybe...<br /><br />Still...breaking in my surroundings. I had 3 nights at the Royal Kona, and then, was going to move back up the road a bit to my permanent stay Condo, in which my coach Rachel sponsored me for (you are awesome coach!! thank you so much again). I had met a few Belgian guys at Huggos and we had decided to meet for a little ride out on the Hwy- 2 hours or so, easy spin, on the 5th. So, we did, and I had my first taste of what the scenery was like. I knew that part of the ride was going to be through these lava fields, and then, once a left hand turn made up to Hawi, I was going to see a bit more of a windy-type/far-off ocean view scene, with some brush trees blowing in the gusts...I shouldn't get ahead of myself- didn't do that with the Euro guys during the ride, just FFWD to the race...not there yet. Still on Part 1. <br /><br />Every night, I had to fend for some dinner- and you had to eat out, always. I wanted to meet as many peeps as possible and share some non-tri stories, but that was pretty hard to do. I met a guy Nate at the pool at the RKR, and we shared a dinner that night and chatted. he lives in San Diego- and had gotten into the race via Lottery. That is cool, I must say. I have nothing against peeps who qualified and/or did lottery- everyone deserved to be there. But, Nate was saying peeps gave him some grief for not "officially" qualifying- are you kidding me? Anyway, we had a great dinner. His entire fam was coming to watch. I had Monty coming, and some friends that were also racing coming. Mike and Clancy just got married- and were going to be there to watch me and some other peeps as well. Was looking forward to it!<br /><br />I made my Shave Ice a ritual everyday- I am sure you read that in the previous blogs. Crocs were the official shoes of Ali'i drive, and I walked away from the race week with a pair myself- bright yellow. Super ugly shoes, but comfy as hell and definitely attention grabbers. Met a local who ended up making me a palm-leaf bracelet. I also met some great peeps at the ABC store, and my friends at the Kava Bar...Security Guard on Ali'i drive who said I had amazing Hawaii spirit- and my friend Kelly at the Condos, who took care of anything/everything I needed and also said she loved my Aloha spirit. I really could love it over there, but not sure enough to live permanently...<br /><br />Well, I must go for now.. I promise to pick up where I left off. I am thinking I have 3 parts to this story...Not quite finished with Part 1..but stay tuned... Until then...I HAVE IRONMAN ARIZONA IN 9 DAYS AND I HAVE BEGUN THE MENTAL PREP AND TAPER..BRING IT ON!<br /><br />~Aloha, ErikaErika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com0tag:blogger.com,1999:blog-6289430916347176441.post-66462106581331105972008-10-17T22:41:00.001-07:002008-10-17T23:03:17.136-07:00KONA...The day before...Sorry it has taken me so long to get this down. I have been back now for about 5 days and, let me just say, I had a great time in Hawaii, but I am glad to live in California. I met so many great locals and truly lived in the spirit of Aloha when I was there. It reminded me of when I studied in Australia when I was in college and I made more Aussie friends than American friends- as it should be. Thanks to all the friends I made and am now keeping in touch with via email and facebook. Truly blessed in those regards.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_fhlagxHFWAY/SPl8DJrVm5I/AAAAAAAAARY/txoUwT2tK40/s1600-h/Pre+Race+Image.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="http://1.bp.blogspot.com/_fhlagxHFWAY/SPl8DJrVm5I/AAAAAAAAARY/txoUwT2tK40/s400/Pre+Race+Image.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5258370433510906770" /></a><br /><br />The day leading up to the race (Friday), was very calm. I woke up in the morning and went for a little jog with Monty. He actually ran with me, which was nice. I ran for about 40 mins, ran into Lisa along the way. Then, Monty and I went to eat breakfast and get coffee at the nearby Green Lantern cafe- we, for once, didn't go all the way down to the busy Lava Java. Love that place, but honestly -not the best coffee for the price. Then, I pretty much rested for the afternoon until I went to bike check in..which was interesting. It was funny to see how many people line up to count bikes. I mean, every bike rep was there looking at each bike, and scrutinizing materials, set up, position, water bottles...even the riders. It was quite interesting. Had I known it was such an event, I would have dressed a bit better. I was escorted by a man to put my bike away and then my 2 transition bags. I was set for the next day. It felt good to be done and then, eat a nice relaxing dinner with Monty. We went to Bubba Gumps and I pigged out on a burger and fries. Perfect pre-race food. Protein-fat-carbs- great combination. <br /><br />I went back to the hotel and relaxed again. I checked my pre-swim bag and got all of my stuff ready, once again. Then, I did something I never thought I would do. I shaved my body. I decided against the skin suit. Everyone was going with one. I had one that Lisa let me borrow- but, honestly, thought I would be fine without it. Monty suggested that I shave, though- everything. Arms, tummy, hands, feet. Why you might ask? Well, because the way the water feels on your body can make you feel a lot faster. I am a sub-1 hour swimmer in a regular Ironman with a wetsuit. I figured I would be anywhere between a 1:10 and 1:15 without a wetsuit- perhaps faster. Depends on how the swim was measured. But, at least I wouldn't have to contend with one of those goofy suits. Honestly - I wasn't looking to get a 2 min advantage in the swim. I could easily make that up somewhere else.<br /><br />So, after I shaved down, I tried to relax and went to bed at my normal 10 o'clock. 4:30 wake up call. Clif Bar for breakfast, with a Starbucks iced espresso. A banana as well. I was getting excited!!! See you tomorrow...(Race Report to follow...)Erika Lilley, CSCS, USAT Certified Coachhttp://www.blogger.com/profile/06337844204771553020noreply@blogger.com1