*Coach E

I'm Gonna Talk About Me For A While

2012-01-27T20:45:00.000-08:00

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!

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.

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.

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.

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.

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!

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 :)

Oh yeah, and 100 miles on the schedule for this Sunday... to be continued.

It Takes Hard Work

2012-01-18T21:27:00.000-08:00

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.

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.

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.

Now, go slam dunk it.

Shifting Gears, Efficiently

2012-01-13T16:40:00.001-08:00

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)...

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."

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!

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.

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?

Constantly Improving

2012-01-08T20:48:00.000-08:00

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.

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?

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.

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.

Have a fantastic week!

New Years "Fun" Ride

2012-01-01T17:54:00.000-08:00

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.

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.

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.

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.

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.

2012

2011-12-31T18:06:00.000-08:00

So, another year ending and a nice even twenty-twelve begins tomorrow. I
The new year is just another day for many, but for some, it stands to be the best year yet.
I've personally hired a cycling coach- something I've wanted to do for two years. I also bought
A new road bike...not that I'm trading in my kuota. I'm actually going to finally learn how to ride,
And hoping to break some personal records this coming year in the 70.3s.

Professionally, I'm taking on a big venture as the head strength coach for lava. That is a make up of at least 120
Athletes. I'm also managing four teams out in Montecito, and we are even starting a new league for lil guys.

I hope that you sit down and just spend at least 5 mins dreaming of your goals for this year. T
Your goals will be attainable, but throw a few pipe dream goals in there as well. You might be surprised
Just how amazing your year can be.

Enthusiasm is Everything

2011-12-27T20:32:00.000-08:00

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.

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.

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-
1.Intense and eager enjoyment, interest, or approval.
2.A thing that arouses such feelings.
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..)

2010 Off to a Great Start- Running Very Well

2010-01-17T21:00:00.000-08:00

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.

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.

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.

Have a great week! Enjoy the rest of your January. Don't forget your strength training!

5th Day and Counting...Volleyball To Come

2009-12-30T15:56:00.000-08:00

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.

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.

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!

Tomorrow is New Years Eve...time to enjoy the rest of the year and get ready for the new o

Surfing New Thing

2009-12-29T10:31:00.000-08:00

So, 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'.

New Year for 2010

2009-12-26T16:10:00.000-08:00

It has been a wonderful year, 2009, looking back. Athletically, I finished some amazingly difficult races and placed at most of them:

Ironman 70.3 New Orleans
Worlds Toughest Half Ironman, Auburn CA
Ironman France
Pier to Peak Half Marathon, Santa Barbara CA
Endurance Challenge Half Marathon, Sausalito CA

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.

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.

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.

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.

Here's to a wonderful 2010!

Do What You Are Good At

2009-07-25T14:24:00.000-07:00

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.

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.

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.

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.

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.

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.

Coach E

Why you should add ROWING to your workouts for cross training...

2009-07-20T18:15:00.000-07:00

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.

1. Total whole-body exercise - your upper body, core and back strength is a huge part of the workout.

2. Improves your coordination, sense of rhythm/pacing, body awareness, and is actually very relaxing.

3. Talk about heart rate training- ou can easily vary the intensity of your workouts
Work harder by: Increasing your speed & rowing faster. Or,
pushing with your legs and pulling with your arms with more power and intensity.

4. Low-Impact to keep knees and thighs safe- injury free. Works both the quads and hammys, while giving your backside an amazing workout.

5. Works your joints in full-range of motion, in a less than full-weight bearing position- which, assists in building bone density.

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.

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.

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.

Rowers are pretty easy to find at your local gym- and it is usually simple to get on one. Try one today!

Back from Ironman France

2009-07-06T16:59:00.000-07:00

Ironman France- 2009- Nice, France

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??

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.

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.

Coach E

SUMMER TRI CAMP AT XANTUSIA

2009-04-07T10:10:00.000-07:00

TRIATHLON CAMP at XANTUSIA
Hosted by
Coach: Erika Lilley
USA Triathlon Coach, Certified Strength and Conditioning Coach

WHO: Beginner and Intermediate level triathletes- all distances focused from Sprint to Ironman Distance athletes.

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.

WHEN: June 12-15th, 2009 (Thurs through Sunday)

WHY? If you want to:

-More efficient in the water
-Practice open water technique and drafting
-Train at altitude- >5000 Feet only 1 hour away
-Bike on roads almost untouched by traffic
-Try your climbing skills up one of the most challenging 12-mile climbs, which starts less than 1 mile outside of camp
-Get ready for your upcoming Ironman
-Learn how strength training can improve your overall time and prevent injuries
-Maximize your nutrition timing in races and learn how best to maintain your weight during your off-season
-Brush up on speed training at the aqueduct and run the pristine trails up at Jackson Lake
-Experience training in every dimension possible: altitude, surroundings, and experience levels
-Cut time off of your transitions
-Have fun meeting other tri dorks

THEN THIS CAMP IS FOR YOU!

COST: $450/person*
*Includes room/board and all meals cooked especially for you by the most amazing triathlon chef ever, Mark “Monty” Montgomery.
**If you can only make a portion of the camp, we can discuss

SPECIAL APPEARANCES BY:
Mark “Monty” Montgomery
Dan Empfield
Charlie the Wonder Dog
Nelson the Super Dog

ITINERARY (Rough and subject to only get better)

THURS:
Afternoon Check-in
Sunset Run
Dinner
Watch Ironman Videos from the early ‘80s

FRIDAY:
9:30- Run @ Jackson Lake
12 noon- Lunch
2 pm- Swim at the Palmdale Pool
5pm- Nutrition Seminar/Recovery
7pm- Training Program Essentials
Watch Tri Videos from the Mighty Hamptons Race and the 1st Catalina Triathlon (staring Monty and Emilio DeSoto)

SATURDAY:
9-12pm: Long Ride
12pm-Transition Practice, followed by lunch
2pm- Open Swim at the lake
5pm- Learn about Bike
7pm- Structural Integration/Chiro Recovery Presentation/Injury Prevention

SUNDAY:
9am: Long Flat Run at Aqueduct- work on speed work and technique
12pm: Lunch
2pm: Depart

CONTACT ERIKA LILLEY TO RESERVE SPOT TODAY- ONLY 12 SPOTS AVAILABLE
661.476.6296
erikalilley@sbcglobal.net

erikalilley.blogspot.com
Read more about Xantusia @ Slowtwitch.com
Article:
http://www.slowtwitch.com/Bike_Fit/F.I.S.T._Workshops/Xantusia_46.html

First Race of 2009 in 30-34 AG

2009-04-03T08:12:00.000-07:00

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.

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.

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.

Coach E

Q & A with Coach E

2009-01-06T11:22:00.000-08:00

1. Thank you for the interview. Why don't you start by telling us a little bit about your current coaching/work commitments.

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.

2. Can you tell the viewer your educational or previous career background and how you ended up working in this industry?

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.

3. And what is your training background?

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.

4. What would you take from your training background that would be valuable for our readers?

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.

5. What are your typical clients and personal achievements as a coach?

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.

6. Can you describe a typical training session consist of for your clients?

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.

7. What are the best general training tips for a triathlete?

1. Don't Overtrain
2. Log your workouts and learn from your successful races, and your not so successful ones.
3. Take more time off than you need in the off-season
4. Taper is so important- especially for Ironman Distance
5. Strength Train year-round
6. Limit Alcohol and Sugar when you can and eat whole foods
7. Enjoy other cross training activities to break up the monotony of training
8. Find a training group- don't always train alone.
9. Get regular massages
10. Enjoy your training- as you may not always have the best race day!

8. And the three biggest mistakes?

1. Overtraining
2. Thinking Strength Training will make you big or slow
3. Not tapering enough before a race

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?

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.

10. What do you say to triathletes that tell you they don't have time to incorporate strength training into their schedule?

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.

11. Do you train males and females differently?

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.

12. What are your thoughts on nutrition and the role it plays in athletic preparation?

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.

13. What the most recent thing that you have learnt that has changed the way you programme?

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.

14. What are the top threemisconceptions/myths about physical preparation that you have faced when working with triathletes? How did you tackle them?

1. More is better.
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.

2. Biking is the most important event.
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.

3. I need to train the week before a race.
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.

15. Where can more people read about your training theories and programmes?

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.

16. Bottom line - what's your training philosophy?

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.

17. I know you are always busy - what are you currently involved in that our readers may be interested in?

1. REsults Fitness (results-fitness.com)
2. USA Triathlon
3. Co-authoring a book with Nick Grantham
4. Training for 2 IM in 2009 and hoping to qualify for Kona in the 30-34 AG.

Ironman Arizona...Race Report

2008-12-15T22:01:00.001-08:00

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.

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...

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Onto next year:
*New Age Group: 30-34
New Orleans 70.3
Wildflower Long Course
Ironman France
Ironman Louisville
Kona!

Kona Final.. Race Day

2008-12-08T21:27:00.000-08:00

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..

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...

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.

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.

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.

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.

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.

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.

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.

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...

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.

1 more to go...Ironman Arizona...5 weeks...can she do it? Report to follow...

KONA- Part 2...

2008-11-17T16:32:00.000-08:00

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.

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.

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.

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!

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.

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...

Part 3- Race Report- to come...

KONA RACE REPORT- Finally! (Part 1)

2008-11-14T12:16:00.000-08:00

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...

I might even split this up into Part 1/Part 2...

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...

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...

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.

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!

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...

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!

~Aloha, Erika

KONA...The day before...

2008-10-17T22:41:00.001-07:00

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.

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.

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.

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...)

KONA...3 Days Till Race

2008-10-08T14:48:00.000-07:00

Good Morning! Thanks again for even checking in. I appreciate the comments- thank you to the "plane" guys- you should send me your emails so that I can thank you and keep in touch. Jenn- thank you for your comment as well. I am proud of the support from everyone. Know that I will be working as hard as I can and I will try my best.

Today- yes, met Graham again for a run down to the swim. Very light run today though...we swam for about 30 minutes. Then, went up to Lava Java and, today, I had pancakes, egg whites, and fruit. And, 3 cups of coffee. We met Monty for breakfast as well. He rides my bike down from our hotel- about 1.5 miles or so. We don't have a car, so that is most convenient for him.

The weather is still mild. Last night, we met up with Paul, Patrice, Dominic, and the other people from Kuota- and Tri Bike Transport, to have dinner up at their house. They are staying out of town, up at this amazing house. It was great- they grilled and had veggies, with rice, and nice wine. It was nice to spend sometime away from the hotel and meet others affiliated with the race.

This morning at the swim start, I met up with Scott again. He and I always seem to be running into each other. I am hoping we can meet for lunch before the race as long as he isn't doing something with his "team." They have a lot of events planned- mostly to keep up with the Norminator. But, Scott is so down to earth. Would be cool to share some time. Also, saw Bella at Lava Java and we chatted about IM UK. She, too, agreed that it was the hardest course of this year so far- even harder than Lazarote. Partly, because of the conditions, but mostly because of the course. Very very hilly. Hard to get a rhythm at all down. She wished me good luck, and I wished her good luck with her wedding.

People are still running around this town like crazy. Getting in all the last minute training they can. I think it must be such a mental thing. Maybe people gaining more confidence- like they are not already sure that they can swim/bike/run fast enough. Let me tell you- in these conditions. it is not a matter of finishing in a certain time, unless you are a pro and your sponsorship is riding on it. I have written off any of my predictions for the race on a personal level. Honestly, I don't want to put any "time" expectations on me- I just want to plan out my nutrition and pacing. I figure 1.5 gels on the bike an hour, with 1 bottle an hour of less than 100 calorie drink. 4 salt pills each hour on the bike (24 pills total). 2 pills each hour on the run (8-10 pills total). Walk the aid stations of the marathon. Coke a gatorade at each mile of the run. Smile as much as possible. Just enjoy the race and say hi to as many people as possible. Very fortunate to be here.

Today, there is a party at our pool at 4pm. I might meet Lisa today to have lunch nearby. I decided not to ride with her today- she wanted to ride for 2.5 hours. Too much for me a few days before the race. But, lunch is ok.

Thanks again for reading! If you are the guys that wrote to me from the plane, send me your emails. Maybe we can get together for a beer after the race!

KONA...4 Days Till Race

2008-10-07T16:33:00.000-07:00

Today, woke up, made my coffee and met up with Graham again down at reception to run. It is sunny again today, then fades into a gloomy/overcast afternoon at 1pm or so. I felt great again this morning and my blister is finally healing and not bothering me too much. I think the night without the bandaid on helped a lot.

Last night, Monty, Cornelia and I had some pizza and pineapple. Monty shared his best ironman stories with her and she was very entertained. She is racing for the Dutch, but she is German citizen. She is also with the Hannes travel group here. This guy is making millions getting all these people organized for the race. She is probably with about 400 other Germans over here for the race with his group. A very popular organized trip for just under about $4000 US dollars. Crazy!

Spoke with a friend, Lisa Newman Wise, who is here from the EAFB area of CA. She raced in the military division last year, but will be racing age group this year (20-24). Bree Wee (who won my age group last year) is now racing pro. There are some awesome age group athletes here from all over. Just amazing to be with all of them here in one place.

I just purchased some Bob Marley on iTunes...just one of those things when you are in Hawaii... Also, bought some tropical flowers to share with my friends here at the hotel I have met to wish them good luck and thanks.

Today, for "training", I swam with Graham this morning, and then probably ran close to an hour or so. We ran there today. Don't trust riding my bike down to the swim and then letting it stay down there when I am in the water unlocked. A pro's bike was already stolen since being here- not trust worthy. I have also ran back and forth to town to meet Monty for breakfast. Will ride just a little bit with Lisa tomorrow out on the course. She wants to familiarize herself with one part of the course. I will go out a make an easy spin out of it.

I have to go and get my bike checked out. I will drop it down at the Kuota booth this afternoon and keep it there for them to look at it. Also, will go down for my ritualistic shave ice at about 4pm (see pic above). Tonight, Monty and I are going to join the kuota guys and get some dinner with them.

Well, that is it today. Not too much else to report yet..check in for more updates. As always, thanks for reading!

KONA...5 Days til Race

2008-10-06T15:21:00.000-07:00

This morning, woke up to another sunny day in Kona. Yep, still humid. Lots of mosquitos..they love me. I have never been bit so much in my life. So, I am itching a bit. I am trying to sleep with the windows open and get outside as much as possible to get out of the air conditioning. It actually feels pretty mild today. I am also getting off my legs a bit and resting my feet today. Too much walking around during my off time. Want to chill out a bit more...

Monty just flew in, so he will be joining me shortly. I am just getting used to hanging out alone..but now I will have someone to hang out with. Yesterday, Graham and his wife Tracy (my new friends from Toowoomba Australia) went out to dinner and then Graham and I went for a little swim this morning. I don't plan on biking or running today, but perhaps I will swim again. You almost think that swimming is one of the most refreshing activities to do here. I will tell you that it is so hard to not go out and do 5 hour workouts while you are here.

Scott Neyedli and I were chatting a bit before the swim start this morning. He was at the Ironman UK, like I was, and so we were recapping that one and then he was giving me some professional advice for this one. Both he and I agreed that this was the shortest time in between Ironman races that he or I have ever done, but we both agreed that this last week or two that we have been feeling better, as if we can get back to a big block of training. I actually spoke to this guy the other day who was telling me that he PR'd at Kona after doing an IM a month befofe it. I feel condident about the race being so close. My body feels really good. Nothing to worry about.

Last night, I was actually watching TV here in Kona Hawaii, and Saugus High School (my alma mater) was playing football against Notre Dame. It was pretty cool. Totally random, but pretty cool nonetheless. Then, Washington was playing Stanford in a volleyball match on tv. I felt right at home, that is for sure.

Well, I am now waiting for Monty to arrive here from the airport. You have to ride your bike or take a cab around here if you want to get anywhere. Not a big deal, and it beats renting a car for the week. I am still looking around the hotel and so many people are going out for runs and rides.. you would think I was out of shape not doing any training... Some people on their honeymoon. They must have not planned this week out very well.

I will catch up with some more stuff later...sure I will have more to blog about. Thanks for reading!

KONA IM- 1st few days...

2008-10-05T18:46:00.001-07:00

Wow, I am so stoked to be here!

I can first say that I am very grateful to my sponsors- Rachel Cosgrove and the entire Results Fitness Team and Neasi-Weber International for making all of this possible. Thank you so much- I owe it all to you guys for being able to take part in this amazing event.

I have been here for 2 days now and it is just as I imagined Hawaii before- just not as humid as Oahu. So far the weather has been a bit "mild"- I still am drenched in sweat after a 30 min run, but it is "fogged" in because of the volcano. So, maybe some respite in the late afternoon for the run. I have swam every morning in the ocean- which is a site to be seen all in itself. Cameron, a fellow coach of mine, and Lisa, a client, have been swam here and said it is like an aquarium. They are right- you are so distracted by the beautiful fish and wildlife that you forget you are actually swimming. It is pretty cool!

First night- I got in Friday night and was super hungry...so headed to the closest restaurant next to my hotel (Royal Kona Resort- for the first 2 nights). I sat next to some Swiss guys at dinner. They were excited to meet me and ride with me the next day. I was nervous- these guys looked skinny, and really good. (like everyone here). Let me just tell you- everyone here must not be ready for Ironman b/c they are training like crazy people. Everyone here does at least 1 swim, 1 bike, and 1 run. Guaranteed. So, I felt like I need to at least get in this ride with these Swiss guys. Not everyday you get to ride with some Swiss guys...

1st full day- Saturday. I called my mom and the other important people in my life to let them know I survived the flight. I had already met a lot of special people- the locals especially have been nice. I actually stop to smell the roses and say hi to them- and not just ride/run by. I like that. I have been very blessed to be here, and let them know that I am thankful to be on their turf.

So far, I have met:
2 Swiss guys
3 Austrian guys- the 1 guy, 3rd at IM Austria, his coach, and his Physical Therapist (that is a whole other blog in itself...)
1 Hawaiian Security guard-Ron
2 Lottery guys- Nate from Portland, and Graham from Toowoomba, Australia (yes, Toowoomba- a whole other blog in itself...)
Kelly, my Hawaiian hostess at my current hotel- The Royal Sea Cliff.
Alicia- my massage therapist at the Royal Kona Resort
Dick Campbell- Head waiter at Huggos and 7-time IM finisher here at Kona (thanks for the free stuff)
Lots of Germans at my hotel- just met Cornelia Roth, from Regentesselaan, Rijswijk
Guy in Shower from San Fernando Valley
Hawaiian at Farmer's Market- thank you for the Guava
Guys in water from Argentina whom I had an entire conversation with in Spanish
So so so many more...more of which I will talk about later..

So, that is the update for now. I finally have some free wireless, so I am going to take advantage and blog as much as I can. I am good- I feel healthy. Burned the balls of my feet a bit yesterday but I am good now. Will catch up more later...

Hope all is well with you all- thanks for checking in.

Special hi to mom and Tay and my family of Wenrich's...and Results.

Talk soon...off to check into my condo now...

IRONMAN UK- RACE REPORT

2008-09-09T19:05:00.000-07:00

Wake up: 3:55 AM. Walked downstairs, chip on my left ankle, ready to go make me my oatmeal in the microwave I had set out the night before. I also downed some coffee- made it extra strong. We have been having Maxwell House Instant Coffee Crystals everyday since I have been here and been becoming very accustomed  Franchesca elected to get up and take me to the castle for the race, so she got up at 4:30 and we were off to the race by 4:45.

The weather looked dry- at least so far. Of course it was cool, but it was still dark so it was difficult to see if there were any clouds in the sky. I walked into the transition area and first got body marked. I had a “B” on my leg- which signified my age group- 25-29. Then, I walked through to my bike and double checked the tire pressure, my brakes, and made some quick jokes with the guys next to me. I always love cracking jokes race morning as everyone has deer-in-headlights looks and (more or less) want to be left alone- until I start making jokes, then people start laughing and smiling…

I threw on my wetsuit next to a girl who kind of looked like me- blonde hair, blue eyes. Just sitting by the side watching me and everyone around her. Her name was Lindsay and she was from California- 24 years old. This was her first full Ironman- so I was excited to talk to her and help calm her down- even though she didn’t need it. She was really collected and cool. We actually started talking about lots of other things besides the race, which was perfect. As it got closer to start time (6am), we started walking toward the entrance to the water. However, we were delayed. Some people had parked on the run course and they needed to move their cars before we could start the race. So, needless to say, we were all standing there in nervous anticipation (I had already peed 4xs in my wetsuit by that point) and were waiting for the escort- then, by 6:20, they allowed us to go down to the water. We actually had to get in the water (really really cold), swim out 200 Meters to the start buoys, then wait for the whistle.

I swam out with Lindsay and then we got to the buoy. We were waiting literally in a sea of light blue capped heads…bobbing up and down. I asked the guy next to me, “hey, want to make out?” just as a joke of course- but, he said, “yes”, so I wasn’t sure what to do. It was pretty funny actually because he didn’t hesitate- and I don’t think he spoke very good English (like 50% of the participants there). It was pretty crazy how many countries were represented- but, to find Lindsay in transition was really remarkable. Not that many people there at the race were from the US. Met a few Canadians….but, lots of people from Europe. It was actually really cool to be so involved in this event- regardless of the race.

I was feeling great. Ready to go. Better than I did at Santa Barbara 2 weeks ago. They started the swim- and off we went. The swim involved 2 laps- out and back around a far end buoy. The buoys actually made a funny wide-L shape and if you were smart, you swam in a straight line- to the end buoy and back. But, so many people were all over the place…I felt sorry for them. So, I wasn’t following them, that was for sure. I had some good wacks in the head and ended up on the feet of this guy who was absolutely a horrendous swimmer form-wise, but had a fantastic kick that I embraced as he pulled me along for at least 70% of the swim. At the turn of the 2nd buoy, I knew he wasn’t going to go the right way, as you had to vere off to the left a bit away from the previous turn buoy, so I took it upon myself to get off his feet and head left and swim right in. Only 2 other people figured this out, and then, with about 700 Meters left of so, the guy found me again and swam right next to me. I slowed a bit, and let the spaz pull me in. It worked out great. I am thanking him for the great pull, but I am sure he is happy that I directed traffic in to the left rather than right. I came out of the water, and forgot about the cold (for then) and looked at my watch. 59 minutes, and 20 secs… Wow, I thought, either short swim or just a really good swim for me. I was pretty excited- always good to get off to a good start.

I ran into transition to get ready for the bike. By now, still no sun. Still about 50 degrees or so. But, the weather said, “light showers, warmer” today, so I wasn’t about to be hassled by a jacket on the bike. I thought I would be ok with my Lucky Charms Jersey and comfy bike shorts. I put my lube on, remembered my socks before I stuck my shoes on, grabbed some extra nutrition, and ran to my bike. I just prayed today- I just want a safe bike. No rain, safe roads. I was excited. Still feeling good. A bit cold, but good. I would eventually warm up….wouldn’t I? 

The bike course was 3 laps. So, I would get a good look on the first lap and see how I was to pace myself. Of course, my plan is always to negative split everything. Every lap, last one faster than the first. But, go easy on the first lap. That is what I told myself. And, glad I did. Each lap was about 38 miles or so. The extra miles made up in the ride out of town and then in after the 3rd lap. The ride took you out into the country. Not just “rolling” hills, but some pretty long climbs, with a few steep out-of-the-saddle climbs. I was pretty smart in getting up once in a while to stretch it out, which really helped my legs and my left glute/piriformis which is always a pain in the ass- literally. So, the first lap felt really good. I only got passed by 1 other B at this point, and unsure about how many other Bs got out the water before me. This didn’t concern me really- but this chick went by me pretty good- I thought, damn, can she keep this up. I started my 2nd lap and was still cold. The sky- still gray. And the wind, still howling. The 2nd part of each lap was a mo-fo. That is, it was terrible. I honestly thought I wanted to quit. C’mon, I really don’t need to do this---- I have Kona in a month, right? No way. I changed my attitude to one of “I am going to conquer” this sonufabiatch. Rachel and I have done some rides when preparing for Oceanside in some FANTASTIC weather just like this, so I just sucked it up. Plus, passing all these guys on the course was actually a very empowering experience. By mile 66, I was warming up a bit. The drizzle was on and off, but at least I was warming.

Not too many bike problems on the course. Over 112 miles, I only had 2 misfortunes. Chain fell off one on a hill, but was my fault. And, then because I have such funky rear brakes, I had jammed one to the side after the chain fell off and so I had to manually adjust it back b/c it was now making my left tire not move. That only took me 3 mins to figure out. Then, I had a problem downshifting in time for this little steep climb that practically bucked me off of my bike because of my delay, so had to do some fancy “off and then on the bike” on the hill moves, and luckily didn’t fall off having clipped in successfully. All of this before mile 80 or so. My nutrition was going well at this point. My tummy felt great and I had great energy. Probably from the chicken meal the night before with fresh veggies and fresh fruit. Erica had cut up every kind of fruit you could imagine and put them in a salad for me. So awesome.

Met some interesting people on the bike. Met a South African guy who, like me, was just as cold. He was a white guy, with this awesome South African accent. I just slowed up for a little while just to let him talk to me. I thought he was going to stay with me for the last 10 miles, but he couldn’t. He was pretty much done at this point. I said, we still have 26 miles to run! He said he wasn’t looking forward to it. He didn’t like running. Oops…

Well, I finally finished the bike and rode into T2. I AM SO THANKFUL TO HAVE FINISHED THAT BIKE. LITERALLY THE HARDEST THING I HAVE YET TO COMPLETE IN A RACE. SWIM/BIKE/ANDOR RUN. THE HARDEST CONDITIONS AND ON THAT COURSE- 3 TIMES. CRAZY!

T2. Got in, they took my bike, and at first, didn’t feel my legs. Was out of sorts…definitely in my zone. Got changed fast (well, not fast), but got my new socks on, my shoes, changed my shorts. Took a long sleeve capilene with me- tied it around my waist. Took my sunglasses (WHY? I AM NOT SURE) and then my cap. I was freezing, but knew I would warm up on the run. Didn’t know what to expect except 3 laps again. I wanted to do each lap in about 1 hour, 20 mins. That would put me at 4 hours or so for the marathon. I heard it was hilly, so I figured I could do it. And, half of each lap was going to be ‘off-road”, which was perfect for your legs.

I got going and at the aid stations, they had Pepsi, bananas, water, Gatorade, pretzels, bars, and Gels. I was already in good time. I had done the bike in 6:30- which was slower than I would have wanted to do 112 miles in perfect conditions, but the fact was- that was hard/tough/IM conditions, so I was going to settle with the time as it was right now. I actually came out of T2 at about 7:40 or so…so, I was hoping for a race under 12 hours for sure. 11:30 if I was really lucky and flew on the run. But, miles 1-3 of the run, I was wishing I had stopped again…Man, the first 1-2 miles was out into the country, up a hill or two for the first mile, and then, up a gradual uphill, which you didn’t know was an uphill until the guys running down besides you were saying, don’t worry, this is an uphill…I was still wearing my Lucky Charms jersey because it is funny and appeals to the crowd, so to be a bit selfish- they all cheer for me and say, Go Lucky Charms- whether or not they know me at all. The Irish seemed to really really really like me. .In fact, I had many fans by the end of the race because they remembered me and my bright red Lucky Charms Jersey.

Whenever I wanted to stop because it was getting tough, I thought of a few things. I mostly thought about Barbara Warren who died at the Santa Barbara Triathlon on the bike course in a crash. I thought, she would give anything right now to be alive and doing this- crappy weather/conditions/pain, whatever. I was lucky to be alive and doing this. So, I thought of her. And, then I would think of Taylor, my sister. She has been having some bad knee pain lately and is in her 3rd year of college basketball at University of Oregon. I have never seen anyone work as hard as she does, and selflessly. She really works so hard and never shows weakness. And, I also thought of Monty. Why? Because he would never have complained about this weather. He would do anything right now to be racing and I can’t have a negative thought like I would not want to be racing right now..he would kill me. And, then he would remind me that he can’t race. And, then I would feel bad. So, this one was for you too, Snake. Oh yeah, and of course, I thought of Rachel and the rides we did together out to Canyon Country in head winds that we would just be cursing. Unreal weather sometimes. And, we managed to get through those days.

So, by mile 4 of the run, I started getting into a groove. I was afraid I was running too fast for the current time, but was starting to see that the 2nd part of the lap was around the town and there were people at least cheering for you. That was really nice to see. That is where I saw my Irish friends.

Some of things people would shout out:
“Hey, Lucky Charms!”
“You look good Lucky Charms!”
“Good Going Lucky Charms!!”
“Somebody’s Always After Me Lucky Charms!!”
“I want to see your Lucky Charms!”
“Why are you wearing that shirt around your waist- take it off so I can see your best part, Lucky Charms!”
“What are you doing after the race, Lucky Charms?”

That was all very motivating, you see. So, why anyone would want an Ipod on a run course is beyond me. As I watching the other runners, I was making up stories in my head about what they must have been feeling/thinking at that point in time. Some people looked like they were good. Most looked like they were never going to do this again. And, some looked just happy to be there. I saw several people out there smiling as they were running and you knew it was their first one. The lead woman, Bella Comerford, ran in about 10 hours- just under 10, actually. Which meant it was a bit of a slow course. I also heard that the lead man was over 9 hours, also validating that fact. I got to mile 13 and my legs were feeling it now. Just a bit tight in the quads. But, feet good, and tummy good. So, my routine of Pepsi/Gatorade/ and then maybe a half of a banana now and then was working perfectly.

I knew that my next mental “goal” was mile 20. That was after that first hill of the last lap. Didn’t particularly like that part of the course. I ran up that hill for the last time, visited the cute old Rotary Club men at the aid station at the top (mile 19 or so) and was happy to be moving my way down. I was in fact ahead of a lot of guys that had passed me on the bike. Not sure that they were happy they went that fast on the bike now.

I had only 1 girl pass me on the run that was a B. One other girl on the bike had passed me that was a B. So, let’s just say that if I was 1st out of the water in my AG, I would be 4th right now. No girls behind me that I could see in my AG, so I think I was safe. No girls to chase…just a few behind me on their 2nd lap (me on my 3rd) that I was pretending were so that I had something to race against. Actually, I was racing against a few of the guys on the course that I didn’t want to overtake me. A thing about this race- 1650 total entrants- and 150 or so were women. The rest men. That just shows how dominant IM still is with the male population. So, not many women to see on the course. Lots of guys walking to the side to pee and do other stuff- right in the middle of the course- in plain sight. They didn’t care that we (women or other men) saw them..but, I must have seen close to 20 or 30 men during the day with their pants to the side, so-to-speak. Oh, and 1 female pro squatting in the bushes.

So, I ran up one last time to about the mile 23 turn around and I see Julie and Sean! They had made their way to Sherbourne just to catch me race, and sure enough- had walked right out of a pub and saw me at that very moment- at the turnaround. It was fate, really, I was hoping they would be at the finish. So great to see them to give me that extra push I needed. mile 24 was there. I saw the sign, and of course, started to dig in. Wanted to run my last 2 miles at 6 min-mile-pace, so I really kicked it into high gear. Yeah, right. Anyway, kicked it in, which meant maybe 8:30s for the last mile or two. I had a gentleman behind me that I had been running with (him right behind me) for the last mile or so. He must have been a D or so for the males. And, as I was running into the finish, the crowd was so loud and they all had those balloon bangy-thingies you see at baseball games. They were all banging them together and kids had whistles and I looked up- 11 hours, 45 mins, and 30 seconds. I had received my medal and was overtaken with emotion. Because that was really hard. That was all I kept saying, “That was REALLY hard!”. The gentleman that was right behind me and finished stopped me and wanted to say, in his attractive British accent, that I was marvelous and helped him to finish. He was right on my heels and trying to keep up. In fact, he said I was extraordinary.” Wasn’t sure exactly what I did, but he was grateful for it, so it made me feel good.

I saw Julie and Sean at the finish and had Julie come in and take my IM photo with me. Sean got one too. I was looking for Franchesca and Erica, but didn’t see them yet. I grabbed my clothes, did a quick change in the tent they have set up for IM finishers, and grabbed some food (curry and some Beer). The beer was marvelous, but honestly- didn’t feel like eating anything just yet. I ran into Paul (my Czech friend) at the finish and his dad was also there. He had taken lots of photos, so couldn’t wait to see them. I invited them over for a beer at the house later, and once I saw Chesca, she was fine with that. So, Julie, Sean and I went to dinner in Sherbourne and then dropped me off by 9 or so at home. Paul and his dad, and then Paul’s friend from Sweden, came by and we all had some beers and sparkling wine to celebrate. Paul had raced a 10:20 race, which was awesome. He finished 3rd in his AG (40-44 yrs) and his Swedish friend, same AG, finished in 10:55 or so. I figured I finished 4th, and I did. I ended up 4th and then 18th overall Female (pros included). What I thought was cool was that I was 1st out of the swim in my AG and 3rd on the bike. Only passed 1 time on the run. Not sure what 5th place raced, but nonetheless- had a great race and feel pretty good today (the day after). I am not going to lie- I am very very sore. Mostly in my quads. My feet feel good. My neck a bit sore, but because we were in the aeros by spent some time out of the saddle, it worked out to be pretty good on the body to stretch and stuff. Overall, very happy with the result and I am looking forward to Kona!!! Getting back the heat will be fantastic! We shall see…

Ironman UK...Sherborne Days 2 & 3

2008-09-05T11:34:00.000-07:00

(The pics above are the aerial view of the storm set to hit Sherborne the morning of the race...get your rain/wind/cold jackets on!)

Woke up yesterday morning and, after a long sleep in, WOKE UP TO WIND AND RAIN, and had a great breakfast again. Every morning, I have had cereal with milk straight from their farm, 2 cups of coffee, and some toast. Then, I have usually gone back and had a little nap again, especially since it has been raining here so much over the last 2 days. I knew that I had to register today (Thursday), so I drove over with Francesca to the Castle (where the tri headquarters are) to get all of my stuff, in addition to looking to see where the bike course was going to start. I wanted to ride a bit of it- but not too much. Just to get a feel for the roads, etc…, that is all I wanted.

Erica, Francesca’s mom, was going to meet me to drive me around the 40 mile or so, inside loop of the route. So, I first hopped on my bike and went about 5 miles in, then 5 miles back. There is a long, gradual climb for the first 2 miles right at the start, which is like the climb out of Wildflower triathlon, but 2 times as long and as gradual- maybe not as steep. Which is fine..but, that is what the entire course is like out here. Erica picked me up 1 hour or so later (raining again) and we were on our way to travel around the loop. There are some pretty good climbs on this course, but with pretty fast descents, which should cancel them out. So, if I ride this course with some decent strategy, I can make it a fast course without putting my legs in too much jeopardy for the run (which is also very rolling). I would say that the bike course is similar to that of Wisconsin’s course, yet there is nothing here I haven’t yet experienced back home in CA riding. I am looking forward to a fun ride- but, could deal without the rain or wind. The roads here are slightly rough- that vibrating rough if you know what I mean. So, tush could be definitely sore after 5-6 hours on this stuff. I believe the bike measures out to be somewhere 113 miles or so…

As Erica and I drove around the bike course, we stopped in Cerne Abbas, which is the home of Giant’s Hill- a huge Herculean type figure carved out into the side of a hill, with his manhood laid out in great detail- very “large” detail. Giant’s Hill is said to be a good place to go when wishing for healthy fertility- to go sit on, touch, or even just have a glance at Giant’s “Giant” can make one lucky to have an abundance of children. I stayed away...  Then, Erica and I had some tea at a tearoom in Cerne Abbas and had a look at the town- some buildings of which are definitely more than Centuries old.

Last night, Erica and her husband Ron took me to a pub for 2 ½ pints of some English beer. I reckon the beers here are pretty good- and not as strong as I thought they would be. Or, perhaps since I have had a beer or two every night since I have been here with the family, I could be getting used to it. Don’t worry- still have the race in mind, so I have been well behaved. Health wise, I feel strong and good. I have noticed a bit of a sore throat here and there, but think it is because of the damp, cold weather and just acclimatizing still. I have been sleeping very well, as it has been cool, and I also have been eating quite well. Erica is an amazing cook- so, needless to say, I have had my share of some type of meat, veggies, and bread at every night’s meal- in addition to some treat.

We had 2 surprise visitors last night in Paul and his dad, from the Czech Republic, who had to stay with us for the night because Paul’s home stay could not be reached when they came in from their 16 hour drive. Yes- 16 hours to drive here for this Ironman from the Czech Republic. Paul (not his Czech pronunciation by the way) spoke O.K. English, and his dad, none. Paul (not his dad) was doing the race. Both of them had dinner with us last night and shared with us some Czech beer and some really really really strong fire water, as Ron called it. Fire water- 50% alcohol, to be used as an after-dinner drink. (My hosts here think I am a very “fun” triathlete because I have the occasional drink- as many who have stayed here before don’t drink at all- at all. So, me having just 1 beer is seen as being very laid-back and fun- a sip of the fire water was all I could do, however). Oh, did I mention that Erica made homemade Apple Pie last night? Well, she did. It was just “alright.”  Went to bed fairly early after speaking with a new friend of mine in London (hi Rob), which helped set my mind at ease and sweet dreams…did not have any dreams about the race (i.e. getting a flat tire, being late for the swim, etc…, so that was good).

This morning (Friday) I woke up and it had stormed all night long. Can you believe there are triathletes staying outdoors- on a farm, in a tent, during this race? I think that is crazy. But, there are. They wanted to save about $40/night doing it, and perhaps that works for them, but the weather here has been no where near what you would want it to be for decent camping, it is not worth the savings in $. Plus, you can’t put a $ value on the feeling you get when staying with the Denings. They really have made me feel right at home. They will have a hard time kicking me out!

I was going to have a swim in the lake this morning from 9-10, but it was storming fierce and I decided against it. Will have a chance to do the same tomorrow morning, so I will wait for that. I did go to the boys school again today (Erica brought me) so I could swim there for ½ hour. I did about 2000 meters in the pool for 30 minutes, which was good enough for me. I had brought my hand paddles with me, so it helps to break up the monotony of the laps. I would really like to get out and run, but tell myself that I will have plenty of running on Sunday. I thought about it- and, roughly about 1 whole week’s training in 1 day- that is crazy. After swim, Erica and I (we have really become quite good friends- Erica is in her 70s, but has the energy of most 50-year-olds I know, and is quite an active and funny lady. So we have had fun together going around the city of Sherborne when we can). I had bought a Sherborne Boys School beanie, so I put it on to keep my wet head warm as we walked around in the RAIN AGAIN. It really has been raining just so much…I am preparing for the worst, expecting the best! Erica and I had some coffee in town and then went home- had some vegetable soup, and now, I am writing in my blog to you guys… Tonight I will have the pleasure of finalizing what to wear for the race as it could change come race morning. I definitely have a rain jacket to bring with me on the bike ride, which will keep me warm, even if I don’t wear long sleeves on a jersey. Erica likes my Lucky Charms jersey, which is the same one I wore in Wisconsin. I also have my bright green Penn Cycle jersey, which might also suit me well in this race, as it has some great pockets in the back. My bike has been riding quite well lately since my tune up in Santa Barbara (thanks to the great tech there that sorted out my miscued derailleur cable). So, I feel good that way- might give it one last look tomorrow when I go for my swim in the lake.

Tonight, we are having Shepherds Pie for dinner, with some bananas cooked in butter and brandy..I suppose you are jealous?

Oh, and yes...did a few things today that I haven't done in a while. #1: Used an umbrella, #2: Went to Starbucks, and #3: Got nervous thinking about the race...

Ironman UK...1st Day in Sherbourne

2008-09-03T04:48:00.000-07:00

I am in Sherbourne now and went for a swim this morning with the mom (Erica) of the house I am staying at. It is absolutely beautiful here. Very pretty country. Reminds me of Minnesota a bit. Went by the castle to see where the transition area is, so that is cool. My bike came here in one piece and I put it together last night. I am actually staying at the house of the headquarters of the homestay- that is, I am the only triathlete here, and the daughter of Erica (Francesca) is the director of accommodation for the race. So, she knows everything there is to know about the race and when/where things are...when I need to be there...etc... She is pretty "switched" on, so that is cool.

Just arrived in the UK 2 days ago. Spent 2 amazing days and nights in London, and regretfully had to leave the city to go to my race :) Looking forward to it, though...don't get me wrong. But, loved the city and plan on visiting again. Got my bike case, my bag, and myself on the train to the country and arrived in Sherbourne yesterday afternoon.

The weather is slightly cool. Went out for a 20 min run yesterday, and got POURED on. It was actually a nice rain, but I think that it is going to be cool on race day. Perfect racing weather. You should see this lake we are swimming in- it is man made and a bit small. I think we are going to do 5 laps or something...Could also be a bit windy for the ride, and possibly rainy and hilly for the run. Very good racing weather, though. Might have to plan on some warm-weather clothes on...rain jacket for the bike and maybe for the run as well.

Anyway, things are going very well. I have 2 dogs here to keep me company as well. Jack Russell terriers- Russell and Bailey. The Denings (Erica, Francesca, and Ronald- the dad) live on 500 acres here. So, we had all veggies from their farm last night for dinner, and real milk from their cows. I am getting a great experience- not even sure I would need to race at this point :) Don't get my daily Starbucks fix, but perhaps that is good for me. They eat really healthy around here, so that is a good thing. I have taken a liking to their pudding here with real whipped cream. Great pre-race food I am sure of it.

Well, hope to talk to you more soon. I will try to blog as much as I can in order keep all of you whom I can't call readily updated.

Have a great day,
Erika

Training in Malibu with Carol...

2008-08-01T18:03:00.001-07:00

This week, I got a lot done. Not only did I have a great week at work, but I was getting excited to visit Carol in Malibu. I had met Carol Montgomery at the USAT Coaching Certification course in Albuquerque and seeing that we lived only 1 hour away from one another, we made plans to meet up a couple of weeks later. I was also not able to race in Barbs Race because I am working on Saturday, so I wanted to make a big weekend of training out of being in Malibu. Friday and Sunday, in particular, will be my 2 big days- 1 big brick day, and then 1 big ride day. On Thursday, Carol and I had a swim at Chris's guest house- a 20-or-so yard pool. Swam for 30 mins. Then, got out, showered up, and hit Duke's up for a couple of beers and fish tacos. Met Ryan and Joey (our 2 waiters) and watched a few people at the bar make-out during dinner. Other than that, not too exciting. But, Bob and Larry (Carol's 2 Standard Poodles) were livin' it up, waiting in the car for us patiently to come out to greet them after dinner.

Friday, August 1st: I woke up at 8am after sleeping in without an alarm. It felt super awesome to get a lot of sleep because I hadn't been getting too much this last week. I got up and Carol and I had coffee and hung out with the dogs. Then, we went out to the beach and ran along the water for 30 mins. Then, we took the dogs back, and I proceeded to run another 40 mins around the neighborhood of Zumirez Canyon. This house, by the way, is absolutely amazing. I am going to take pictures, but haven't yet. Promise I will and post them...stay posted.

Then, after the run, I came back and had a small bit of oatmeal. Then, I went out to PCH and took my bike (my NEW bike- my Kuota Kueen K) out for a 4 1/2 hour ride. I went into Oxnard and rode around...then back into Malibu, went South for a while, then...back to the house. I got in, put my running shoes on, and then went for a little run down by the beach. I ran for a total of 60 mins, and felt AWESOME. My body felt really REALLY good today. I had great nutrition. On the bike, 1 bottle of Gatorade, 1 Clif Nectar Bar, 1 can of Sugar-Free Rockstar, and then 1 unsweetened Green Tea with Energy from Starbucks. I know that I felt really good because my "after" run was very comfortable. So, I will (again) practice this same type of nutrition (little gels..little bars..but still SALT pills- took them every 1 hour today- 3 to 4 pills). But, overall, great day....

Carol and I are now showered and ready to go out to dinner...more blogging tomorrow.

Share a "Thank You" with You

2008-07-23T22:30:00.000-07:00

Each day, we give thanks. Whether we directly thank someone in person, or think of "thanking" in one's head, or just purely say THANK YOU and genuinely mean it- we are aware that being grateful is one of the most priceless and fulfilling "feelings" in the world. I happen to work in a field that is constantly working in gratitude- and I am constantly being "thanked" for something I did that day with a client- whether it be helping them with nutrition, talking to them about their day, or simply motivating them when no one else would.

I have a very special client in mind that always gave "thanks"- and I say, "gave", because she relocated and can no longer train with me. I am totally bummed because this client was like no other. I trained her from Day 1 on our gym and saw her go from one person, to who she is now- and she is loving life.

She had written me a Thank You card before she left and I wanted to share it with you.

Erika,
I wanted to thank you for all of your time, patience, and perseverance with me. You have helped me reach goals that I had given up on and you helped me to find the "me" inside I have been looking for so long. You are a great coach, motivator and wonderful person who I admire so much. Just to know that you do to achieve your goals is a great example for me. Your positive attitude and care of all of your clients makes you the best! I would love to have you visit me. Good Luck always to you. You deserve to reach your dreams.

Hearing this makes it all worth it- knowing that I had helped one to believe when she/he almost gave up...that makes my day.

Give Thanks to those who you care about- let them know. They may not know just how much they mean to you and vice versa.

Ironman Training in Full Swing...

2008-07-15T20:09:00.000-07:00

Hi guys...

Ironman training has been going pretty well lately. I have had a few weeks of 200+ mile riding, 30 mile running, and 4x/week swimming at about 3000yds (avg) a workout. I feel pretty good- however, been fighting a bit of a cold this week. Have slept a lot on my recovery, and this weekend, I will be attending a USAT Coaching Clinic in New Mexico. Looking forward to some continual learning and meeting some people with like-interests. Also, I will be getting in some swimming and running this weekend- in the heat!

Have a great rest of your week and keep up your training!

Master's Swim at 5:30 tomorrow...

Coach E

First LONG BIKE- Century ride this weekend!

2008-06-30T21:45:00.000-07:00

Last weekend, I had my first long bike ride of the season- the Ironman Training season, that is. My IRONMAN schedule is as follows:

September 7th- IM UK
October 11th- Kona
November 23rd- IM AZ2

I plan on doing at least 4 100+ mile rides in preparation for IM UK. I am going to get my new Kuota this week- the red Kueen K that I have been dreaming about. It is an XS frame, which will fit me better than my Kalibur did.

So, this last Sunday, I rode 85 miles with a small group of friends. We rode through the orange orchards in Ventura County, and then finished up Grimes Canyon, on the '23', down back to our cars parked right outside of Piru. It was a great ride, and considering I put in 40 miles the day before, I had a great 100+ weekend- in less than 24 hours.

I am going to do a Century Ride in Ventura- the Three Harbors Tour, on Saturday, July 5th. I am pretty excited- will be my first organized Century, so I will have many other people to ride with (below is the map of the route).

Congrats to all of my friends who completed the Ventura race this weekend! Nice work- Danielle, Dan, and Lisa!

Have a great week- whatever you might be doing...do it well and do it smart!

What Did YOU do today?

2008-06-24T08:57:00.000-07:00

I looked at my training for this past weekend:

Run 12 Miles on Saturday...
Biked 3 hours on Sunday, Ran 5 miles...
Biked 1.5 hours on Monday...

What did you do today? I want to hear about it!

*Also, if you would like to do a book review of our book, SO YOU WANT TO TRAIN FOR YOUR FIRST TRIATHLON, please let me know!

Have a great week!

Erika

Get SMART

2008-06-16T21:37:00.000-07:00

This weekend, the Results Fitness Team was at a Perform Better fitness summit for 3 days to see some of the best speakers in the WORLD speak and demonstrate some of the newest, latest, and greatest techniques out there for us as coaches to use as tools to get our clients the best success. Today, we had Dr.John Berardi come into our gym to speak to us even further about nutrition and goal setting with our clients. An interesting point came up- do you set GOALS for yourself and if you expect your clients to it themselves and YOU don't, then how do you expect them to be successful? Rachel Cosgrove has written some awesome stuff on Goal Setting that might help put things into perspective for you if you need help setting your own goals. Don't limit goal setting to fitness either. Use these techniques that Rachel suggests for every facet of your life!

Setting SMART Goals
Before putting your goals down on paper, keep in mind that you want your goals to be S.M.A.R.T. which is an acronym for specific, measurable, attainable, realistic and time-sensitive. This acronym is great because you want to be “smart” when you set your goals. You want to intelligently decide what your goals will be so that you can actually accomplish them. You want to set goals that your heart conceives, your mind believes and that your body will carry out. Before writing out your goals let’s take a closer look at each of the components of S.M.A.R.T. goals:

Specific- Set specific goals. They have a more powerful impact on your subconscious than general goals. When you are specific, you set forces into action that will empower you to achieve your goals. You know exactly what it is you are shooting for. Never underestimate how important it is to have very specific, concrete goals.

Measurable- Set measureable goals. You must have a way to objectively measure your progress, otherwise you’ll never know whether you are getting closer to achieving your goal and ultimately whether you’ve actually reached it. First get a baseline performance to determine your actual ability before determining the desired or ideal goal level for you. Record and measure your improvement, review the measured outcomes and seek information on what you need help on. Make sure you are measuring your progress along the way to insure that you are on track. For example: If your goal is to complete an Olympic distance race in 24 weeks, at the 12 week mark you should be at least half way there so you should be able to swim a half mile, bike 12 miles and run a 5K. Keep track of your on going measurements to track your progress.

Attainable- One of the detrimental things that people do- and they do it with good intentions- is to set goals that are so high they are unattainable. It is very important to set big goals that excite you and motivate you, but it is imperative to make sure your goals are attainable. A good way to ensure that your goals are attainable is to break each goal down into short term goals. It is easier to commit to these small daily and weekly goals and reaching these will lead you to attain your big goal. As you begin to think about what you want to accomplish specifically, don’t just write down one goal, make an entire list. You should have short term and long term goals. Long term goals provide motivation and inspiration for training and performance efforts, but short term goals can provide specific strategies and techniques that will lead to goal attainment. If you only look at the big picture, it can sometimes be unsettling to realize how much farther you have to go. Set yourself clear daily, weekly and monthly goals. To reach your goals you must develop good habits everyday. You develop good habits by setting daily action goals and working on them repeatedly. Write out a list of daily goals, habits and to-dos you want to develop- this could include eating breakfast every morning, getting your training done, drinking your water, etc.

Realistic- Your goal also needs to be realistic which is different from attainable. You can set any goal you like, but it may not be realistic for you. A goal has to be something that you can reasonably make a reality in your life. There are some goals that simply are not realistic or are not realistic in the time frame you want to achieve them in. You have to be able to say, even if it is a huge goal, that it is entirely realistic and fits in with your priorities. This is totally up to the individual: a goal that is realistic for one person may be totally unrealistic for another. Be very honest with yourself as you look at your priorities and do your planning. You may want to start with a smaller goal that you know is realistic. Start with a sprint distance instead of the Olympic if you need to.

Timetable- Every goal you set should have a timeframe attached to it. A very powerful aspect of a great goal is that it has an end, a time in which you want to accomplish it. You should break your goal down into smaller deadlines to keep yourself on track and accountable. Also make sure the deadlines you set are realistic. There are no unrealistic goals, only unrealistic deadlines. Be careful not to limit your progress by trying to adhere to unrealistic timelines for achieving your goals. Allow yourself plenty of time to complete your goal but do give yourself a timeline so you have something to shoot for. A goal without a deadline is just a dream. With triathlon you’ll have to pick out your race and you should sign up for it so you absolutely have a deadline.

What would you do if...

2008-05-25T14:46:00.000-07:00

Let's say that you are like me- you have a hobby that you are passionate about that you plan most of your daily life around. For instance- triathlon for me is a hobby like that. I would put off doing most things, like grocery shopping, washing clothes, going out to dinner, or even give up going to a party simply because I am in training for a race. It is that important to me. However, I get bugged when I run into a friend and the first thing they ask me is, "how is biking?" or "did you go for a run?" or..."when is your next race?".I am not saying that it is not completely annoying to be asked these things- however, I like to be known for something more than just my sport. Get to know Erika and who she is when she is not in training- even though, it means so much in my life.

So, this brings me to the whole reason I am blogging today. (and sorry it has been so long...this one is a good one). My sister is in town from Oregon this weekend and last night, we went to see A Chorus Line down in Los Angeles. It is a musical about a group of dancers and their audition to be on this Chorus Line in Broadway. Getting to be on this Line is EVERYTHING to them. It is their livelihood in most cases. It is their entire reason for living. It is THEM. Toward the end of the musical, one of the dancers gets hurt- and is 'OUT' of the audition. All the other dancers are crushed as they can just imagine how he feels. He is now nothing. His life is over. His dancing is gone...

How dare he have to find something else to do in this world? What else could he possibly be good at? He has danced for his entire life, what else does he know? What else will he do? These are all the questions that these dancers now ask...each other and themselves.

It was at this moment where I thought- wow, I love triathlon, and it is in my plans for this entire rest of the year (last IM is the end of November), but what if, just what if, I was to get hurt tomorrow and not compete or train. What else would I do?? What if that happened to you- what would you do?? Just an interesting thought.

I know our bodies are not perfect and things happen that might make you perform less than your best or not at all. Just ran into a friend of mine yesterday who is a fireman. He was 2 mos. just outside of passing his probationary period when he was working in a fire and tore his miniscus. Now, he is out and can't take his last test. Not sure how long he will be out for, but right now, he is not able to firefight. That is his livelihood- the health of his body means everything. He needs to be fit in order to survive. What else does he do?

It is an interesting thought. I have my own ideas as to what I am good at and if I couldn't train anymore, I would become a pro bowler or something else. I would find other things I am good at and practice that. Triathlon is special- but not my life. Training and health are definitely ranked a bit higher than being able to compete, but I don't take that for granted. Each day is a gift of health and well being. Don't take yourself for granted. Enjoy who YOU are- no matter how you SEE yourself and what you bring to the world.

Wildflower 2008 Olympic

2008-05-05T21:56:00.000-07:00

Yesterday, I competed in the Avia Wildflower Olympic Distance triathlon in my quest to prepare for the USAT World Championships in 1 month. I need all the practice I can get racing FAST, as I will be getting into Ironman shape come mid June, preparing for IM UK, which will be here before we know it.

Both my coach (Rachel) and I are doing Worlds, so we both decided to do WF. My goal for WF was to finish higher than 4th place. I knew better to not set a "time" to beat (2:36:52) of last year, but to beat my place. I knew that the course was probably very similar, so I would need a solid strategy prior to my start in order to race strong and positive.

Swim start was interesting this time. I had all the proper nutrition prior to the race, and everything started pretty normal. I went off really quickly, and I think I might have gone out too fast. I literally had a bit of a freak out in the water, which is not like me at all. Swimming is very "easy" for me, so I was shocked that this was happening. But, after 4 mins or so, I settled in and relaxed a bit, but for the first min or so, I was thinking "this is not fun, I want to stop." I found some feet to draft off of at the turn around, so I hitched a ride in and finished my swim 2 mins faster than last year- in about 22 mins.

The bike felt really good this year. I took it a bit easy on the hills and really focused on steady spinning and not grinding too much. Not 1 chick passed me on the bike, and I could only hope that I was 3rd or 4th out of the water. But, still not sure where I was. Didn't see many women ahead of me..

The run was awesome again this year. Each event kept getting stronger and I was now just warming up. I knew I had as strong run last year- but, this year- not sure if I was going to beat it. But, I ended up running 1 and a half minutes faster this year. (I compared my splits below). I ended up running just under 7-min miles for the 10K, which I am very excited about. I had some slower transitions this year, so I can get better at that for sure. I was also excited about my sprint finish, that put me ahead of the 4th place woman in my AG by only 20 secs or so. It was an exciting finish for me, and I finished with a lot of confidence in those regards. Great race overall- congrats to Rachel and Jason for also meeting their goals, and Kim for a great half-ironman race on Saturday!

2007 Splits
0:24:40 0:02:05 1:23:15 0:01:45 0:45:07 2:36:52

2008 Splits
0:22:09 0:02:26 1:21:57 0:02:13 0:43:35 2:32:22

Training for USAT Worlds...

2008-04-17T07:24:00.000-07:00

So, after finishing Oceanside, I had to put the rest of my season into perspective and start planning for some shorter distance racing prior to starting the training for my IMs this summer and fall. I have Wildflower Olympic as a prep for the USAT World Championships in Vancouver, which is in the first week of June. Training for an Olympic distance is a bit different than a half-distance: mainly, because you are increasing the intensity of all of your workouts to increase your speed. I am still doing about 2 hours of total workouts a day- taking one day off- but swimming a lot more than I was prior to oceanside. And, sprinting more- that is, doing more interval work on my runs. I am also working on some quick transitions- and doing sets of 7 miles ride x 1 mile run repeats on the trainer/treadmill (or run outside).

I am feeling really good right now and my energy is good. Hope your training is going well, too. One of my good friends, Peter Mendes, is here this week getting in some training with me, so that is always fun and exciting. We ended up riding yesterday with Rachel on the 25-mile Newhall-to-Saugus-to-Canyon loop. And, today calls for a long swim and a gym workout- with 20 mins of sprints.

Have a great training week. Remember that all of your workouts, summed up, equals how you will do in your next race. So, don't put in junk distance :)

Kona or Bust!

2008-03-31T22:01:00.000-07:00

That is exactly what Rachel wrote at the top of my last year's training programs and I had to stare at it everyday before my workouts, whether I believed it or not. And, on Saturday at Oceanside, that dream came true. I qualified for Kona by taking 2nd in my AG at the California Half Ironman in Oceanside. (Final time: 5:11:17)

I had a strong race and finished without a smile on my face- just like Rachel encouraged me to. I didn't want to save anything the way I usually do on the bike, and thought I would be a bit more aggressive than usual, and then if I had to pay for it on the run, I had to pay for it on the run. But, that didn't happen. I ended up running a very strong, 1:41 Half-Marathon (7:47 min/miles) and I felt great. (Sunday I was really sore, but that is besides the point). I had an easy spin today and a swam about 2000 tonight to stretch things out. I feel pretty good, but heading to bed. I will do a full race report soon, but just wanted to get out the official news that I indeed qualified- now, to kick butt in Kona...

Back to the drawing board...

HAVE THE BEST WEEK AND, WHATEVER YOU DO, DO IT WITH PURPOSE AND TRAIN HARD!

The Saugoydian Rides Again

2008-03-26T18:18:00.000-07:00

I got an original Felt road frame with all of Gonzales's old components and now I am ready to ride. After all, it is not about the bike, right? I am even lighter now than I was on the Kuota, believe it or not. If anything, the Aluminum frame is just a tad rougher on the ride, but nothing THAT significant. After all, it is about the rider- about my legs cranking harder, faster. Not the damn bike.

One thing about taper week is that it is hard- hard to not work out. Did nothing today. Just relaxed. Well, I worked on my feet all day, and gave a volleyball lesson, but besides that, didn't do too much else. I am visualizing for the race, getting ready for breaking 5:09. I want to at least go faster than I did last year- that is my 1st goal. 2nd goal: to break 5:00. 3rd goal: to get the qualifying Kona slot in my AG. Hey, I can have the race of my life- you never know. Hence the 3rd goal. If the water is anything like the temp was at Laguna last weekend...my swim will be very very fast.

Well, Alwyn Cosgrove gave me some good advice for this week- with the taper. He said...
"Be careful...there's nothing you can do to get better, but there is a whole lot that you can do to fuck it up." And, so I believe his advice and I will do well in the race...

Thanks AC. Have a great training week!

A Setback is just a Setup for a Comeback

2008-03-19T18:22:00.000-07:00

I heard this today from a fellow strength coach of mine and it really rang true for me- for this week. I had a very eventful weekend, which was full of some adventure, some grief, some challenges both emotionally and physically, and most of all, some mental strength tests. Sometimes you wonder why life is the way it is- without sounding too cliche. I had been in Canada for the weekend to visit a friend for my birthday. I had a good time, but a friend of mine, Peter Mendes, sent me an email to let me know that Kristy Gough had been killed. Kristy was a young pro triathlete who had been hit on her bike by an oncoming car on March 9th, the day my father passed 7 years ago to the day. I used to swim with Kristy and remember her as such a positive, shy girl who was extremely modest, and very encouraging. She was always telling me to swim in her lane- the #2 lane, and get out of the #3 lane because it was too slow for me. She explained to me that it wasn't too hard to be pro and that her and Clas (her Swedish pro boyfriend at the time) really enjoyed training together. I admired her for her teamwork with him and her work ethic to become the type of cyclist that she had been. Kristy will be remembered in my mind as that and in the sport that we compete in, death on the bike is something that we will deal with more than a dozen times in our lifetime.

I came back from the weekend pretty tired, yet ready to head back to my job because I love it and because seeing the clients and their progress always makes me happy. I had only a couple of hours to workout, one hour at a time, so I ran 7 in the morning break and then biked 20 in my afternoon break. During my ride, I had a crash- with another cyclist and my carbon fiber bike cracked significantly. I, of course, flew off the bike, yet was pretty unscathed. Bloody shins, bruised quads, sore back/shoulders, and wounded pride. And, Gonzales was toast (my 1-yr old Kuota). But, I took it in stride and thought about Kristy and couldn't be too upset. I got up, rode back to work, and then finished my night.

The next day, I went to the bike shop and, with all the luck in the world, was offered a frame (an original Aluminum Felt frame, perfectly my size) at Newhall Bike Company and Roger, who worked so hard to put it together for me, was so awesome. I thought that my triathlon season was over when Gonzales cracked, but now- with my new bike (to remain nameless until tonight when I go pick it up) I have a whole new attitude about the season and another reminder about how precious life really is.

Not one day is guaranteed. Do something each day that you have to think twice or three times about because it might scare you. Call a friend you haven't in a while- book a trip to Hawaii- spend time with your spouse and kiss them a little longer than you normally do- workout a bit harder, because you know that Kristy would have. Be kind to the people who you come into contact with. Clean your car. Ask yourself, "did I grow today?". Thank the ones around you. Smile more. Drink great coffee. Take a walk. Take a deep breath. Live life. Be passionate. Mean what you say. Love life.

Get out there and live it!

Snowboard When Bored...

2008-03-10T13:36:00.000-07:00

If you ever want to try something new for your workouts, don't fear stepping outside of the box and skipping a swim/bike/run to do something else active that your really enjoy. This time of the year, I enjoy the ocasional drive up to Mountain High (local ski resort) to snowboard. I got into snowboarding about 5 years ago and spent 4 years in a row heading to Big Sky, Montana to ride for 5 days or so in a row. I hadn't snowboarded yet this year, so last week, I took my board in to get it waxed and the edges sharpened so I could shred the gnar on Friday.

I headed to Mt.High and had a great 4 hours. I went on the black diamond slopes a few times and left just in time for the snow to get really wet and slushy. It was almost too warm to wear the jacket I was wearing, and sometimes I went down sans gloves- which wasn't the smartest thing to do on my last run, when I touched down and scraped my hands against some really sharp, icy snow- very painful. For my birthday, I am meeting a friend up in Canada and snowboarding in Whistler for at least a day. Should be a great time.

So, my point- I was going to do a short brick on Friday morning, but instead- went snowboarding. I didn't feel bad about skipping my "workout" one bit- had a blast, and was actually sore the next day. Still sore :)

Have a wonderful week!

We Only Live Once...

2008-03-03T21:27:00.000-08:00

Ok, well I was talking to a dear friend of mine, Jeff Buhr, who trains in Kentucky and is himself, in his own right, a very talented athlete. He is also a very hard working guy, putting in an honest 40-45 hours a week of work, on top of living life like any normal single guy would- expecting to have some semblance of a social life amongst his hours of training. It is not quite Summer yet, and so to get in workouts sometimes, he needs to get up at 5 AM, or perhaps, wait until after work, to get a ride or run or swim in. Whether or not he is actually training for any race right now, he was asking me why he puts so much pressure on himself to get up early or go out into 0 degree weather to train, 12-15 hours a week, and he isn't even a "pro." I thought about it, and I started asking myself the same question. Why do we do this? Why do we train so hard as triathletes? What do we get if we train that extra hour, or wake up early, or sacrifice a night out with friends so that we can get a long weekend ride in? WHY? If we are not "pros"?

Because...

1. We are driven
2. We love to push our bodies to the limit
3. We are our own best coaches
4. We expect nothing less than our best
5. We are insane
6. We are successful people in our everyday lives
7. We have expectations
8. We love to feel strong, fit, and happy
9. We are good examples to our friends and family
10. We enjoy doing well at races
11. We are not drunks
12. We love spending money on things that make us more fit
13. We have friends that do the same things as we do
14. We love to sweat
15. We enjoy pain
16. We enjoy massages
17. We can't control our Type-A personalities
18. We want everyone to feel as good as we do
19. We think triathlon is a lifestyle
20. We love our lives

Get out there, be thankful that you have your health, and enjoy your next workout. You don't need to be Pro and workout as much as you do as any kind of athlete. If you enjoy being fit, be fit- and keep it up. You are a better friend, husband, wife, lover, co-worker, and/or person for it. Most of all, have fun. We only live once.

Training for Oceanside...

2008-02-23T19:37:00.000-08:00

First of all, I want to say congrats to all of our clients at Results Fitness for making it through the first 3 weeks of the Challenge. Everyone is doing very well and working very hard. A special hello to a Marly Straus, who is now residing temporarily in San Jose for work, working out hard at her home hotel, and who reads my blog on a regular basis. Hello Marly- hope all is well.

Now, training for Oceanside. I have been doing my own Tour of California on my bike (Gonzales) as that innagural ride up north in Ventura really sparked my motivation for getting ready for a strong year on the bike. That is right- 2008- a strong year on the bike. That is the mantra. After that 70 ride on Sunday, I followed it with a 65 mile ride into Simi Valley from my house, riding through Santa Susanna and up through Box Canyon. Not quite Balcom Canyon, but still- respectful if you have ever done it. I also rode a very hilly ride around the SCV- taking Sand Canyon, through Placerita, and back again- up through Sierra Canyon, up San Fernando Rd..and back again. Another 55 miles. I was also doing some solid LT workouts on the indoor trainer, in addition to a few bricks that week (that was last week).

This week, my focus was more on the running, even though I was still able to put in at least 120 miles on my bike outside. I had a great brick the other day- PR'ing my 31 mile loop in 55 degrees, windy SCV weather, followed by a 30 mile run, in which Coach Alwyn Cosgrove said, "it looks like you hurt right now" as I finished at the gym. I liked that- in fact, it did hurt. I had a great workout.

Today, I also had a great workout- with a friend of mine, a talented 9:20 IM athlete, Grant Folske. We ran about 5.5 miles fairly hard, and it felt great. Legs a bit tired from the week, but ready to go again tomorrow- distance. I want to keep at least a 7:45 min/mile pace on my 10+ mile runs and I feel like I could do that tomorrow. I have not done too well with my swimming, but that is the last event that I need to improve upon. So, I am really focusing on what needs to be done- and that is riding harder, and running fast off the bike. LT baby, LT.

CONGRATS TO MY SIS, TAYLOR LILLEY (goducks.com) FOR BEATING UCLA TODAY!!! YOU ROCK! LOVE YOU...

"If I am in pain, I can't imagine how the other people are feeling"

Ventura Long Ride- Awesome!

2008-02-11T17:14:00.000-08:00

I had the most amazing ride yesterday with some great riders, in one of my most favorite places- Ventura County. We met in Ventura in the early morning and started our journey just south of Main St in Ventura. We were going to head exactly 70 miles, down to Santa Paula, then to the 150 through Ojai, back to Carpinteria, and then head back south on the 101 to Ventura. It was 60 degrees when we started- only to get 80 or so by the peak of our ride- not bad for early February!

Our group was about 10- 1 joined us 15 miles in. His name is Chuck. He had just ran 25 miles that morning, so that is why he was late. His wife was on the ride as well. Most of the riders in the group are getting ready for the Solvang Century. I was riding Gonzales (my Kuota) for the first time this year- the innagural tri-bike ride. I was not hesitant to get on it again, after having not riding it (just my road bike) since September. I had had a problem with the front deraileur, so that is why I had it retired for as long as I did. But, I finally had my bike shop (Valley Bikes in Newhall- thanks guys!) put it back together for me, and it worked like a charm. My tush is kind of sore today, but to be expected on the smaller, firmer saddle.

The ride was so wonderful, not only because of the weather, but because I rode hard and there was a lot of climbing. I averaged a 145 HR for the entire ride, which was great for me- right where I wanted to be- and up to 175 on the climbs. Through the Casitas Pass, I pushed a bit, and had a LT workout of my own to the summit. I finished hard as we got on the 101 (I was taking pics along the way as well- on the bike---still riding hard, mind you) and finished the last 8 miles in 22 minutes. It was awesome!

Thanks to all for a great ride. Couldn't stay at Anacapa for a beer- next time, though. Thanks guys!

Long Swim Day

2008-02-05T21:14:00.000-08:00

Today, Tuesday, I got in the water and swam- hard. I mean, I had 30 minutes and had to get in a good workout. I was reluctant to just jump in and swim 2000 Meters, but I thought that I hadn't done that in a while- swim a set distance for time, that was longer than 1 mile. So, I gave it a shot.

The weather was absolutely beautiful today- about 60 degrees and sunny. The water in the pool that I swim in is fairly warm, but today it felt cooler than usual. Perhaps because I usually swim at night and the air temp is cooler. Anyway, the water was perfect and I had the pool all to myself. Not even a lifeguard no duty.

So, I jumped in, hesitantly as always, and took off. I looked at my watch and 3:05 had just shown up. I wanted to swim a total 2000 Meters- 40 laps, or 80 lengths. My first 500, I set out pretty fast. I thought I would slow it down, just a little. I hoped to swim each 500 in about 7:30, which is my 1:30 100M Interval pace. I am a very consistent swimmer, and cyclist/runner for that matter. I am actually too predictable and I find it sometimes hard to negative split or swim descending sets.

But, I felt good today. I had to get in and out- so no messing around. Perhaps that is why I was swimming so well. After my first 1000, I was at my pace perfectly. Just at about 15 minutes. I wanted to swim the last 1000 in under 15, so that I could do a sub-30 minute 2000 Meter swim. Nothing really to write home about, but a fairly good effort I thought for an afternoon swim alone at a cold pool on a sunny day.

So, I was on my last 250 and thought I would pick it up as fast as I could. I did end up finishing and I looked at my watch- 3:34:28. So I did negative split my 2000 and I felt pretty good about that. Very good swim, very good swim. Glad I made the effort to get into the pool after being out for 4 days. It has been very cold lately, and quite rainy. But, not that that was keeping me out of the pool- but making it quite uncomfortable and cold. If you can, at least try to get into the pool for one long swim a week in addition to your Master's Swim workout or your other Set workout so that you can get a feeling for what a hard, long effort feels like.

Have Fun Training!

Supplementing Your Triathlon Diet

2008-01-28T17:26:00.000-08:00

We might think that since we are triathletes and workout at least 5 times a week that we are healthy. We might think that we get enough nutrients from our diet alone, getting enough fruits and vegetables and ingesting the leanest, cleanest protein out there. We might think that we don’t drink as much alcohol on the weekends as our non-triathlete or non-runner friends. But, I have news for you- we are wrong.

There is not one human on the planet that eats a perfect diet simply by food alone. If they say they do, they are probably lying to you, and to themselves. You might eat a very healthy, balanced diet, but sometimes, we are lacking in some nutrients that our bodies can’t absorb so readily from food alone. That is why there are supplements. And, if you can understand the benefits of these supplements (in that they “supplement” the deficiencies in our current nutritional plan), you will definitely benefit from them in both health and performance.

There are a series of Supplements that I will report on that will benefit triathletes in ways such as increases in strength and power, sustainability of lean body mass, and decreases in inflammation. The first of these supplements that I want to report on is Beta-Alanine.

I was at a National Strength and Conditioning Association Sports Nutrition Seminar a month ago when Jose Antonio, the CEO of the International Society of Sports Nutrition, was speaking. I had the chance to talk to him after

What is it?

Beta-Alanine is a non-essential Amino Acid obtained through protein containing foods.
Recent research (The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition, Kendrick IP, et al.) has shown that Beta-Alanine (6 g/day on average) can increase skeletal muscle Carnosine concentrations. In 2006, a study appears to improve submax cycle ergometry performance and TTE in young women, perhaps as a result of an increased buffering capacity due to elevated muscle carnosine concentrations (Amino Acids. 2007; 32(3): 381-6. Epub 2006 Nov. 30, Stout et al.)

Why should Triathletes use Beta-Alanine?

Essentially, Beta-Alanine can benefit you the most by increase strength, lean muscle mass, muscular power and muscular endurance. My goal this year is to get stronger on the bike- ride harder for a longer period of time. So, Beta-Alanine is a supplement that I was dying to try to see if I could keep that lactic acid-heavy leg feeling from happening after a hard ride, and still run as hard as I could after the bike. A good summary of the benefits of B-A include:
• Boost Explosive Muscular Strength & Power Output
• Boosts Muscular Anaerobic Endurance
• Increases Aerobic Endurance
• Increase Exercise Capacity so You Can Train Harder & Longer

Where do I get Beta-Alanine?

The best Beta-Alanine that is out on the market right now is the one that I am taking, which is put out by Biotest. They have great products that are of the highest quality and are known for their customers who trust their supplements. Visit Biotest at: http://www.biotest.net to get your B-A today!

Don't Use the "Weather Excuse"

2008-01-24T15:42:00.000-08:00

This entire week, we have had rain in the typically sunny Santa Clarita Valley. Rain to the extent that we have been wet, non-stop, for the last 3 days. My training plan has included everything from my longest brick of the week (2.5 hours ride/45 mins run) tomorrow, swim tonight, and then yesterday- a 1.5 hour ride/30 mins run. The rain is not going to end until MAYBE Sunday.

So, needless to say, these have all be inside or will be inside workouts. Today was the absolute best workout, though- as I ran 10 miles in the rain- torrential rain. I mean, it even started hailing on me, and my feet were soaked at the first 1/4 mile. I have a great rain jacket that I wear, which keeps me wet and from getting too cold. It was a brisk 40 degrees F, so it wasn't like it was a comfortable rain, had I gotten too wet. The cars would drive by and splash me- completely soaked! It was fun, though. I couldn't help but smile and enjoy all that I was experiencing. Even the brief periods of hail was enjoyable. Not at first, but after the first minute- it was fun.

I spent 9 years of my life through college/grad school and then 3 years after in the Midwest. I would wake up at 5am, 3x's a week, to meet our running group at the Y, year-round, and can remember -30 degree wind chill factor days, and that would never stop us. So, I promised myself that when I moved back to SoCal, I would never use weather as an excuse. And, today- I proved that promise to myself to be true. Unless it is unsafe (especially when it comes to the bike), get outside and enjoy some less than perfect conditions sometimes. It will make you a stronger athlete- and, honestly- it is a lot of fun. Plus, it will prepare you for that race day when conditions are less than ideal.

Have a great training day!

Get Into High Gear

2008-01-21T22:00:00.000-08:00

So, have you ever wondered what it takes to swim/bike/run faster in a race? Well, of course, you must swim/bike/run. But, what makes you faster is if you do all of these activities at an intense pace- at least once a week. In order to run fast in a race, you must practice running fast outside of the race (i.e. Lactate Threshold or VO2 Max workouts). If you are just simply swimming/biking/running "junk miles"- as I call them, miles without a focus- then you will not wake up on race day and with the added adrenaline of the day itself be able to race your best. You must practice what you aspire to do in a race in your training, and too often, I see athletes reside in a comfort zone that will never get them to a higher phase in their training. Simply because they don't train hard enough.

That being said, I pushed myself today- on the bike. Which is my focus for this year FOR SURE. That is where I am going to cut the most time off of my IM times. I have added some speed focus and an LT workout at least once a week. So, my workout today:

FYI: My max HR is around 190
15 min warm-up: HR steady, up to 150 HR before the beginning of my first Set.

1st Set: 14 mins total: Set a Gear that would be difficult to hold at your fastest cadence for 2 mins. Then, slowly increase every 2 mins by 2-3 RPM. So, I started at 150 HR and by the 7th 2-mins, I was pushing 180. Actually, by the 6th, I was at 180, at 95 RPM.

1 min rest (HR only dropped to 162 after that minute...and I am very in shape :)

2nd Set: 14 mins total: Same as the first set, but I finished the 6th and 7th 2-min RPM increases at a higher gear, and pushed to max HR- or at least to 185 and held that for the final 3 mins.

10 min cool down

It felt great and I was feeling pretty strong after it. I have a day off tomorrow, so I am hoping that I can rest my legs and have some good recovery for these next 6 days after. I have an important brick on Wednesday, going into a 10 miler on Thursday. But, all at a good clip- I am not putting in junk miles this year. Up the intensity for a higher quality workout!

Think of Food As Fuel

2008-01-16T12:40:00.000-08:00

Eating a healthy, or clean diet is more important than the exercise put in by an individual when it comes to losing weight or body fat. Think of your body as a well-working machine. If you feed your machine the cleanest fuel, it will perform better - faster, stronger, and more efficient. I tell my clients to think about the food that they are putting into their mouth, and if their choices are not getting them closer to their fitness goal, then don't consume it: simple as that. I would venture to say that diet is almost 70% of the weight loss battle, where as exercise is 30%. You should have a good idea about what types of food are considered "clean" foods for which to fuel your body and which ones are unhealthy foods. (If not, there is probably a good chance that you are not losing weight because of this reason.) Remember that it is human nature to overestimate the amount of "good" food that a person eats and underestimate the number of total calories that a person eats in a day. You can try out this theory by keeping a food journal for a week. You might be amazed at just how many calories you are eating in a day, or how few you are consuming. One of the biggest problems that people have is that they don't eat enough, or frequently enough.

Most of my clients don't eat enough of the food that is going to get them lean or they are uneducated about the nutritional value of most foods. Some big tips for how to eat clean is to keep a balanced diet of proteins, fats, and carbohydrates. A good split in a 2000 calorie diet would include a breakdown of 40% carbs, 30% protein, and 30% fat. If you want to lose 1lb a week, you must eat 500 calories less than you burn for 7 days and a total of a 3500 calorie deficit equals 1lb lost. You must always eat breakfast, and if you are going to eat carbs, try! to eat them at this time of day, and around the time of your workout.

Try to eat 5 to 6 small meals a day, each meal consisting of 200-300 calories. Increase the consumption of high density, low calorie foods such as vegetables. I always have some lean protein and veggies for dinner, which is completely filling and satisfying. Limit the amount of sugars you eat, while also watching your consumption of alcohol. When I say limit, I mean keep these servings to about 1-2 a week. Trust me, if you cut them out, after a week or two your body will not crave them anymore. Increase the amount of water that you drink and, the biggest thing of all; you don't need to starve yourself in order to lose weight. The best 'diet' is one that is not called a diet, but that is seen as an overall healthy food menu that includes all your fuel types in moderation and in proper proportions. Moderation is key and yes, there is such a thing as "too much of a good thing"- so, watch your portions!

Prep for Oceanside Half-Ironman...

2008-01-15T06:54:00.000-08:00

I have now seriously started to train for the Half-Ironman in Oceanside, CA, which is now only 10 weeks away. Last year, I finished 14th in my Age Group in one of the most competitive races of the season. Part of what makes this race so competitive (at least last year) was that it was the first qualifier for Kona. They had Kona slots- only if you took 1st in your AG- for Kona at the World Championships. It was nice to think I had a chance to qualify there- I raced like I did. But, after I finished, and realized that I did (in fact) better my 1/2 Ironman time by over 20 minutes, I was happy and set my sights onto Wisconsin (IM). This year, I am going in with the same fervor and excitement, but my focus is a bit further away- looking to peak at Ironman UK and Ironman AZ(II).

I had 2 weeks of fairly solid base training, coupled with some speed/tempo workouts. I am going into my 3rd week and feel pretty good. I am taking today off (Tuesday) as it is my busiest day at work. I plan on using Mondays/Thursdays/Fridays as my long days for riding/bricks, Saturday as my speed day for running, Wednesday as my longer tempo run day, and then Sunday as solid brick focused day. I am swimming 3x/s a week, along with strength training 2 x/s. It feels good to get back into it thus far. Today, however- no training. Only massage- at 3pm. Gotta run!

Have a great workout today!

I Don't Have Time...

2008-01-10T06:50:00.000-08:00

That is the fattest excuse that I have ever heard, so don't give it to me. One of my biggest pet peeves is that people do not have enough time to workout or eat right or spend quality time for themselves to get themselves in shape. Truth is, there are only 24 hours in a day. Everyone has that much. It is what you do with those 24 hours that makes the difference. And if you learn to PRIORITIZE, you can get the stuff done that you want to get done. If you didn't have time to work out, it is because you didn't prioritize it that day. If your car broke down, do you think you would rush over and get it fixed- drop everything to make that appointment and get that car ready to run again? I am pretty sure you would. If you are fat, but don't take the time to workout during the day (mind you, your body is more important than your car), I have no sympathy for you being the way you are. So, I don't want to hear the time excuse. It will never work with me. Make working out a priority in your life and figure out a way to put it into a regular schedule!

Have a great workout!

Erika

Enjoy Life Now

2008-01-02T22:06:00.000-08:00

Stop right this minute and, if you are one of the five people reading this, make a list- #1-#5. I want you to write down 5 things that are going right for you in your life- right now. Today. Write them down. You can think in a broad and/or narrow sense. I listed health as #1, but then I listed the fact that I finished swim practice tonight in 50 degree weather at #4. List 5 things, though.

Then, after you listed them, take a hard look at them. Ask yourself- how did you get these things right? Why are these things working in your life? Will you keep them up? Should you be more thankful for them? Take a step back and truly, truly understand that life is a one-day-at-a-time occurrance and tomorrow is not guaranteed for everyone. Stop complaining about the little things and truly recognize how valuable you are to yourself right now- in this moment.

A great quote that puts this into perspective that I thought I would share:

"Be Where You Are: Otherwise, You Will Miss Your Life"

Don't miss a second of it. Make each second count and don't regret anything you have or have not done.

Here's to 2008!

How Badly Do You Want It?

2007-12-29T11:41:00.000-08:00

You can't get anything for free. You have to work hard for it. Hard is a relative term- how do you define "hard"? Hard is when you are not looking forward to something because it puts you in a position of discomfort. It is uncomfortable because it hurts. And, when it hurts, your body gets stronger- it learns to push through the hurt until it (not you) decides it is enough. This pain is not free. It comes with the price- the effort for you to put forth to exceed and get stronger. To feel better. To look better. It is not going to be easy. In fact, there will be days that you will stop before you start and say, "why am I doing this?". It is at this moment that you remember a workout that you have done in the past that made you feel like a million bucks. You got done with the effort and thought, "damn I am strong." Take yourself back to that moment and find your inner strength to try it again. You won't fail. What is the worst that can happen? You get tired and have to stop? Don't fear pain. Don't fear hurt. Don't fear effort. You can do it. How badly do you want it?

Now, get working. It is a New Year...

Xterra Crystal Cove Race Report

2007-12-17T21:11:00.000-08:00

December 16th, 2007- Xterra Crystal Cove 15K Trail Run
Woke up at 5am on Sunday to drive down to Laguna to do my first off-season run. Usually, I do a few half marathons and/or 10Ks to break up the monotony of training in the off-season, while staying focused and competitive. There is nothing I love more than racing. I could race all the time and skip the training. It is so much fun!

So, of course I drive down by myself. No traffic- 1.5 hours, not too bad. Weather was absolutely beautiful. Clear, and brisk. I had tights on- which I feared would be too warm by the start of the race. But, it was only 50 degrees at the start, so no problem. I could keep the tights on- but, I did ditch my long sleeve shirt and just wear my running vest.

There were 250 runners total doing the 15K. I was looking around at most of the women, and there were come competitive ladies out there. I was unsure how I was going to do, as I haven't tested my speed too much lately. My legs were feeling fresh, but I had just ran a 7 mile "pace" run with an unsuspecting marathon runner the day before. I just couldn't let him run the last 7 miles of his 16 mile training run alone, so I did 4 more miles than I had planned. But, at least I felt good about helping him :)

I started at the front of the line before the race. The Xterra official started the race from his electronic megaphone and most people took off like a bat out of hell. I knew that we were going to climb 700+ feet in the first 3/4 of a mile, so I was a bit conservative. I didn't walk any of the climbs- which I was surprised about seeing as though many people at the start of the race were in freak mode about the elevation. I just set those worries aside and ran...

I knew that the first 6 miles were going to be majority climbing, and then after that, I would use as much free speed as I could and run my heart out to the bottom. I had the same 2-3 guys around me the entire time. I didn't see any other women, but I knew Pro Triathlete Heather Fuhr was in the lead- at least for the women- possibly the entire race. I was running at about 85% of my comfort zone, hoping to get to mile 6 and feel super fresh.

I hit mile 6, taking a rinse of Gatorade at every 3-mile stop, and I felt great. Not even tuckered out. So, I picked up the pace a bit, and stayed right on the heels of this young guy ahead of me. I glanced at my watch and saw that we were making really good time. I was figuring that we were sub 8-min/mile pace, but not sure just how "sub." A guy that knew the course was running by me at mile 6.5 or so, and I had asked what was coming up ahead, and he said just a couple more steep climbs, but then all downhill from there. I trusted him.

He was right. And, I still felt good. Still didn't see any women, so I just followed my pacer right through to the last few miles. Ran a bit conservatively on the downhills through miles 8-9.5, which was a good idea. I mean, c'mon: I am a city girl who mostly runs on the city streets of the SCV. I can't be rolling an ankle...(even though that is really why I wanted to run this race- I like the challenge of staying on my feet while running fast downhill..)

So, I was doing well, saw the finish, and ran hard through the end- saw my finish time, and I posted a 1:15:45. That was about a 7:45/mile pace for the run. Not sure how I finished in the standings, but thought I would stick around for the results. I ended up finishing 3rd Woman Overall- 2nd in my AG (the 2nd overall girl was in my AG- 1st was Heather).

At the end of the day, I was pretty excited about the results and definitely had fun. I enjoyed meeting some new friend and fellow Xterra peeps. I would look into doing another one soon!

Happy trails to you...

5 Quickies in Under 30 Mins

2007-12-13T07:59:00.000-08:00

So, it is almost time for you to get in the pool again after you have been hibernating all Fall after the end of tri season. BUT, you don't necessarily have enough time (or motivation :) yet to do an 1-1.5 hour Master's Swim Workout. Don't skip your workout- instead, take advantage of what time you do have and try these workouts for a quick 30 mins swim workout.

*Warm-Up: Your warmup for all 5 of these workouts can be as follows:

200 yd Swim (mix drill w/swim)
200 yd Kick
200 yd Pull
100 yd Swim
100 yd Kick
100 yd Pull
Total Warm-Up Yds: 900

Main Set #1: 1250 yds

10 x 50s
5 x 100s
10 x 25s

Main Set #2: 1200 yds

4 x 300s (each 300- split up into stroke- do the middle 100 as an IM). Each 300 should be descending.

Main Set #3: (1500 yds)

1 x 500 Swim
1 x 400 (pull)
1 x 300 IM Stroke Order
1 x 200 (pull)
1 x 100 Fast

Main Set #4: (1250 yds)

50 x 25s (Odds are sprint/Evens are recovery)

Main Set #5:

10 x 50s (evens= pull/ odds= kick)
5 x 100s (Descending- sprint the 3rd 25 yd)
20 x 25s (Every 5- Kick/Pull)

*Cool Down: 200 yds

Have a Great Workout!

C'mon Baby Light Your Fire...

2007-12-10T10:24:00.000-08:00

If you are anything like 95% of every other person out there, you consume more food in the last 1/2 of your day than the 1st half- correct? I mean, who eats a huge breakfast, a good sized lunch, and a tiny dinner- with some smaller snacks throughout the day (if that). Well, if we don't get enough food throughout the day, on a consistent basis, (enough food= clean, healthy food), we lose energy, our metabolism slows down, and we store fat. That is how our bodies work- who wants that?

So, if it is the winter time, and you are not feeling hungry, or craving the wrong foods- snap out of it. I never use weather or the time of year (i.e. Thanksgiving/Xmas) as an excuse to eat poorly, or to eat more carbs, or to drink more alcohol. Not good.

So, if analogies help you out, you can think of your metabolism as a campfire. For a good campfire (your metabolism) to burn, you need to constantly be stoking it with new logs (food). As the logs go on, the fire burns strong and bright. If you didn't stoke the fire, the fire would slowly burn out and then, as you notice the fire about to burn out (your hunger overtakes you), you dump on a bunch of logs (eat a HUGE, non-nutritious meal) and then the fire goes out. This is what most of people do- they put their own fire out. You want to keep stoking your fire!

So, no excuses. You have time to plan your weeks meals/snacks. So, 6 meals a day- roughly 300-400 calories each, keep your protein high (at least 1 g/lb body weight), and watch your sugars and processed foods. You will be golden!

Have a great workout today!

Get Buddy-Buddy

2007-12-04T21:41:00.000-08:00

-

You know why the business I am in is worth doing? Well, for more than one reason- more than just the "I help to change our client's lives for the better" each day they are in the gym. More than just the fact that we, as coaches, are the best part of our client's day, every day. More than just the fact that it couldn't be more rewarding than to help people get "fit" and healthy. It is a great job, and I am blessed that I am healthy enough to do it and be a great role model to them. However, what sometimes gets overlooked is that many clients, whether or not they believe it, are actually each other's best motivators. This is a workout buddy of mine, Julie, to the right.

Each day, I overhear others in the gym say things like:

1. Wow, she is really looking good
2. I will come in and do an extra workout if SHE does
3. I want to lift as much as she does
4. I have been eating healthier becuase I learned a trick from so-and-so
5. I want to workout during this hour because this is when "she/he" will be here

These are all different ways in which people are motivated- whether it be extrinsically (influenced by outside sources) or intrinsically (can motivate oneself), it would be great to figure out what works for you. If it means meeting up with a fellow gym member for a walk in the afternoon, or getting up early to meet at the gym to do some extra cardio, do it. Not only are you going to be holding yourself accountable, but you have another person that is counting on you as well (and vice-versa). It is pretty cool when you find a buddy to work with, helping to meet each other's goals.

Have a great reason for getting fit today and JUST DO IT! You will always feel better after you are done.

You still want to feel cold...

2007-12-03T06:48:00.000-08:00

I lived in a very cold climate (Fargo/Bismarck, North Dakota) for about 5 years and ran in the Fall/Winter/Spring (yes, all 3 VERY cold seasons) outdoors during my time there. It is possible to do that if you are smart about what you wear. As these Winter months begin, don't feel like you can't enjoy the outdoors and get stuck on your treadmill until April. Follow some of these tips for fun winter training.

1. Don't Overdress: The worst thing you can do is wear too much. You want to walk outside and still feel a bit "cool." If you step outside, ready to run, and you are warm- you will be too warm on your run. This is always a good rule of thumb.

2. Wear Mittens, Not Gloves: You want your entire hand to be able to collapse and your fingers to touch. That is going to allow for more bloodflow and your hands wont get too cold.

3. Proper head coverage is a must!: Get a nice beanie or even balaclava (depending on the temp- I had to wear one of those once it gets below -10degreesF or so) that wicks moisture away, but that covers your ears as well. You want your head to be protected.

4. Wear Sunglasses: The windchill can be pretty nasty when it is cold. Take the time to protect your eyes as well. That will also help keep your eyelashes from getting frozen together.

HAVE FUN TRAINING! Don't let the cold stand in your way!

Stay Healthy During Holidays!

2007-11-21T06:46:00.001-08:00

1. Wash Hands- Can't be said enough! Take the time to wash your hands during this season as many times during the day because with more people sick, the higher the chances of spreading germs!

2. Don't Overtrain- If your immune system is already "down," the last thing you want to do is kick it down even further by working out too hard. If you are not feeling the best, take a few days off. It is not worth it to make it worse by continuing your training.

3. Stay Home- Don't come to work to further infect others around you if you are not feeling like yourself. That is just a way for germs to spread quickly and through as many different places as possible- stay home, get better and keep germs away from your peeps.

4. Take Your Supplements- When you are sick, you are probably not very hungry. So, when you are not getting in your necessary nutrients, you need to think smart and take in your vites via a multi, Omega 3s, or protein powder. Don't neglect your diet just because you are not hungry.

5. Eat Healthy!-AND, when you are eating, you need to eat healthy- lots of fruits, veggies, and NO FAST FOOD! Resist the urge to grab something quickly just because you are too tired to cook a healthy meal. Take the tie and make yourself something good to eat!

One More Day...

2007-11-12T17:11:00.000-08:00

I was thinking the other day as I was working out that what we are doing, in fact, by exercising on a regular basis is buying ourselves another day of life. For each day you work out, you can add 1 more day onto your lifetime. I am not sure exactly how much of this is factual, as it has never been scientifically proven that I know of. But, it makes a lot of sense to me.

I don't' know how many times I train people during the day and they leave a lot happier than they walked in. I mean, rarely is the client on an early Monday morning super excited to jump on the treadmill and warm up. I try my best to motivate them, but all-in-all, it is truly up to the individual to buy-in to the workout and get excited. So, I started encouraging by reminding them about "One More Day..." and they seem to understand and get inspired by that.

So, next time you think that you don't want to run, or be in the gym, or swim those 50 laps in the pool- remember what you are doing. You are making an investment today for your future in health- and in an extended life. Have a great workout!

Train Movements, Not Muscles

2007-11-04T21:44:00.000-08:00

I get asked a lot how I train in the gym for triathlon- or, more specifically, what makes up my strength training program. People say that I am very athletic and strong looking and that I have awesome muscular legs and arms. I say "thank you" and tell them that my genetics are good. The, I proceed to tell them that I don't lift to get this way- in fact, when I am in the gym, I am not focused on my muscles so much as I am in my movements. You see, much of what triathlon is composed of as a sport is a combination of fast/slow-twitch movements on unstable surfaces in all different planes of motion- not to mention, in many dynamic environments. So, one has to take that into consideration when planning their triathlon-specific strength training program. Don't get me wrong- I do train my lower body specifically to gain and maintain my strength for all 3 disciplines- squats and deadlifts being the greatest of exercises for power and speed gains for me in this off-season. But, I more or less think of these 5 specific components as being the most important for a Triathlon Strength program.

1. Get Moving: You want to keep your movements dynamic in order to allow for your multiple muscle systems to become engaged and therefore create powerful movement and strength.
2. Environmentally Conscious: You want to train in an environment that is most closely similar to the one in which you compete. That way, your CNS (central nervous system) has to work that much harder in order to keep you upright and balanced.
3. Work It 3-Ways: Our bodies move front to back, side to side, and diagonally (twisting). You want to perform motions in all 3 planes because swimming, cycling and running are done that way.
4. Have a Goal: Know where your weakest and what should be trained first. If you can focus on that within your program as a whole, you will get stronger- train with the end in mind.
5. Progress Yourself: If you have to start with a movement that is easy to the eye, yet a lot harder to do once you try it, don't be discouraged. Know that in order for you to get stronger, you want to focus on easy movements first, and progress accordingly. Never get stuck in a comfort zone and let something get too easy. If it is too easy, you are probably doing something wrong.

Happy Training!

I'm Addicted to FAKE Sugar

2007-11-01T11:34:00.000-07:00

About a month ago, I was going into Starbucks every morning and getting a Venti, Red Eye (drip with an extra shot of expresso), adding half-half and 3 Splenda. That is how I started my day. Let me just say- lots of caffeine and artificial chemicals, sure to make me feel "awake"- or so I thought. Then, for morning snack, I would make a protein shake. Not a bad choice if I wanted to lose fat, but once again, packed with artificial sweetener. Then, for lunch, I would head to Subway to have a healthy turkey wrap and, then, a Diet Coke (artificial). Or, I would go to Starbucks again and have an Iced Green Tea for a drink and throw some Sweet N'Low in it for extra sweetness. This type of behavior would go on and on, and by the end of the day, I probably had close to 10-12 servings of FAKE sugar. There have been several studies done on the ill-effects of fake sugar, which is now available in so many forms. I mean- you have to have 3 choices at Starbucks: Equal, Sweet N'Low, and then the newest, Splenda.

Since being off of this for the last 10 days (well, I am not going to lie- I have had maybe 2 servings a day, but most days- not nearly as much as I was taking in). I am thinking that if you can ration your total sugar intake (real sugar) to any extent, that is GREAT. Sugar can wreak havoc on your diet, not to mention your waistline. But, if you do decide to use some artifical sweetener in your food, just watch how much you are taking in. And- perhaps thinking about taking it out of your diet completely. And, just see how much better you will feel. Take the NO-FAKE challenge.

Have a WONDERFUL day!

Please, Train Harder

2007-10-29T20:38:00.000-07:00

I am coaching a Nutrition Class at my gym and this week's topic focuses more on how to fine-tune your already planned menu. Most of the clients I have coached thus far have developed their personal meal plans, complete with total servings of each fat, carbs, and protein per meal, for both workout and non-workout days. But, now- if you have reached the point where you are not seeing results or losing any weight, we need to change it up a bit. How are we going to do it? Well, there are 2 ways.

Basically, to create the calorie deficit needed to lose weight, you need to burn more than you eat. You can do this by either cutting your calories or moving more. And, most people opt for the former. That can be where most people go wrong.

Most people in the US are overweight because they are really good at starving themselves. It is sometimes easy to simply cut your calories because, then, you don't have to exercise anymore. I know lots of people that have lost weight by not exercising, simply by cutting calories. And, that might work for a little bit. However, if you don't learn how to workout that one extra day a week, or workout with the kind of intensity that I do- :) - then you can pretty much guarantee that you will keep those extra pounds on.

So, when forced with the choice for how to adjust your diet plan- keep eating healthy foods and decide to give it that little extra (or LOTS extra) in the gym. One more note: don't think for one second that just because you worked your ass off at the gym today that you can go ahead and eat whatever you want tonight. To keep the deficit working, you must continue to keep you calorie intake constant, while increasing your energy expenditure.

Have fun and train hard!

If the air quality is THAT shitty...

2007-10-27T18:11:00.000-07:00

Ok, well you know that L.A. has been burning for the last week. Southern California is a smoke-filled haze that is full of particles that will just eat out away at the Filia in your lungs. (By the way, my condolences to all who have been affected by the fires and/or lost homes- it is a serious tragedy that this region of the country has gone through. Also, mad props to all my fireman friends who are working their tails off, even outside of their jurisdictions to fight these blazes).

I was just thinking today (just got back from a 9 mile run) that everyone now knows what it must be like to be a smoker. That is why I am imagining this feeling like: a one-pack-a-day-smoker. Not good. BUT, I am not diggin running on a treadmill for any more than 1 hour. So, that is my rationale for venturing out today. Don't do it, though.

Anyway, the 5K Team met this morning at my gym, bright-eyed and ready to run. They thought they were going to run outside for one last weekend before the big race- the Santa Clarita 5K on November 4th. However, many of the outdoor activities have been cancelled for this weekend because the air quality is seriously very poor and many people who already have problems breathing (asthmatics especially) should not be exerting themselves outdoors. SO, instead, we set up a mini circuit course inside the gym.

We set up the speed ladder on the ground and made laps around our gym, going quick speed steps, agility drills, and plyometrics through the rungs on the ladder for 10 minutes. They, we sent the 3 groups through a 1:1 (30 secs on/ 30 secs off) circuit of Kettelbell Swings, Powersteps, and Medball throws. In the course of 30 minutes, the entire team was energized and having a blast. Sorry to say that most were more excited about this day than they were just running for 30-40 minutes. I think it was just a change of pace and that is why they were stoked- because we definitely could make the cardio circuit much harder next time :) Then, we will see if they would rather NOT run.

Basically, if you can't take your workout outside, make it fun inside. It just takes a little room, a bit of planning, and 2 awesome strength coaches (E and Mike) to make 1 morning at the gym a blast. Don't make excuses for why you can't get your arse to the gym. You can always find a way to get better- every day.

Are you Eating Enough?

2007-10-22T20:56:00.000-07:00

A common problem with people who are trying to lose weight is that they are actually not eating ENOUGH. That is right- they are actually starving their bodies. With this deprivation of calories, you are actually teaching your body to store that extra fat as energy because it knows you are not feeding it enough. If you eat smaller meals throughout the day (with 2-3 hours in between feeding periods), your body is learning to burn calories consistently and, thus, increasing your metabolism.

My boss and mentor, Rachel Cosgrove, told me an analogy once that has stuck with me and it is something that I recite to my clients. Think of your metabolism as a campfire and with each meal you eat, think of it as a log that you are putting on the fire to stoke it. The fire will keep burning if you put a log on it once every 2-3 hours; but, if the fire burns, yet you don't put a log on until it absolutely is about to burn out, and then decide to dump a bunch of logs on the fire, then the fire is going to go out.

That latter situation is what most people usually do- starve themselves all day until dinner and then eat as much as possible because you are so hungry, anything goes. For this week, try stoking your fire 5-6 times a day and keep your "burn up." This week, focus on nutrition: don't forget to eat enough and don't starve yourself!

The Best Compliment Ever...

2007-10-17T21:38:00.000-07:00

So, Wednesday nights are my night to train my high school volleyball players. I usually go into practice pretty energized, but today I had had a tiring day at work, plus I had been a bit under the weather this weekend. So, I still didn't feel like myself. Needless to say, I still was looking forward to coaching because I love it. I absolutely love it.

I coached 5 different players tonight in 3.5 hours. All different levels, and all different positions. Not to mention, all different demeanors. My last player that I worked with is a Junior at a neighboring high school. (Not Saugus, my Alma mater- but a rival high school). Her name is Katelyn. She is a special player because she doesn't know how good she is. She is calm, and very "together." She has a very quick arm swing and she is extremely coachable. Did I mention that she is quiet? Yes, she is nothing like me as a player. And, I love that. We would work very well together on the same team.

Well, tonight, she told me that her coach pulled her aside at practice and asked her how much she had been working in her 'off' time, with her coach- Erika. She said, well, twice. And he said to her that he has really noticed a difference. How cool is that? Her setter also told her that she has noticed how good she is, and a head club coach in the area also noticed her at a clinic this past weekend. I was very excited to hear this, and so was she. I told her that she could be a little less humble- she laughed.

I left practices tonight with a whole different attitude. These girls are truly energizing and I know how good they are getting- I just know that confidence for them will come when they hear comments like Katelyn heard from the people that matter- coaches and fellow players. It's just nice to know that this resource that I am providing for these girls (it is all their hard work that truly makes the difference) is creating a positive atmosphere for them.

So, my lesson to take away from tonight.

“You get the best effort from others not by lighting a fire beneath them, but by building a fire within.” - Bob Nelson.

Keep Motivating!

Mark Allen Gives "Strength Training" a Thumbs Up

2007-10-15T20:46:00.000-07:00

A recent article that Slowtwitch (slowtwitch.com), a popular triathlon website, did with Mark Allen validates that even triathletes (good ones at that) feel that lifting weights is important- especially as we age. Slowtwitch asks Allen:

ST: You looking fit and healthy, what do you do to stay in shape?

Mark: Surf, run and lift weights. So I still have my three workouts or sports but the emphasis is different. I live two blocks from one of the main breaks in Santa Cruz and can go out most days of the week. Running is my backup because it is so easy to do anywhere, anytime. And the weights is something that I am realizing is more and more important as the years add up on my life scorecard.

Trail Mix It Up

2007-10-11T11:39:00.000-07:00

Hey guys. So, you have ran on the roads and bike paths long enough. How about you get outside today and drive to your nearest off-road trail and mix it up. Not only is it a different workout for your body (burns more calories), but it will also provide you an exciting experience and probably get you sore in areas that you are not normally (calves, glutes) after a regular flat surface run. Before you do, however, I wanted to make you aware of some of the hidden dangers of setting off into unchartered territory. Check out these trail blazing tips.

1. Bring a Cell Phone: This is always a good idea when you are going to be off the main road. If you happen to fall, you might not be heard or seen if you call for help. Also, tell your friends or loved one where you are going to be and how long you might be gone for.

2. Feet Need Extra Protection: Perhaps you want to think about wearing a thicker sock, or an additional insole, in order to prevent some pain you might experience from running on uneven ground. Thorlos brand of socks actually makes a sock that is specific to trail running.

3. Lose the IPOD: Do I need to explain why? Ever run in nature with the birds chirping, the wind blowing through the tops of the pines, and the sun lighting the path in front of you? If you do this, sans music in your ears, you might find that your senses are heightened and you can actually relax more and have an overall more enjoyable running experience.

4. Watch the penetrability of your shoes: Get less meshy shoes if you can. If you are constantly getting little rocks and sand in your shoes, they are probably sneaking through the little orifices in your shoes. You can try the thicker socks and/or try some trail running shoes.

5. Just Relax: One of the things you might notice most after you do your first trail run is that your shoulders are tight the next day. Why is that? Well, because you are running tentatively because of the uneven footing and/or because you are nervous. CHILL OUT! You want to stay as relaxed as possible and let your body take you where you want to go.

HAVE FUN AND ENJOY THE TRAILS!

Competition is Dying

2007-10-09T21:32:00.000-07:00

I have thought twice already tonight about blogging about this, but I have decided to go for it. I have not been known too often to watch what I say when I feel passionately about something, so here it goes.

I was speaking with a dear friend of mine today- probably one of the best competitors of his time. Not because he has won several triathlons, but because he embodies the total definition of a competitor. I believe that he would compete with you in pretty much anything- if you challenged him to a game of "let's see who could change the channel on the TV faster," he would do it and kick your ass doing it. He is a man after my own heart, and I admire him for that.

I, myself, am also a true competitor. One of the best coaches that I have ever had the pleasure of actually working under always said to practice competing in everything you do. Competition has the connotation sometimes of being some type of "negative" or "unfair" action that can get unfriendly, or potentially harmful, to the opponent who happens to lose. If you are not a sore loser, this is not generally the case. But, in most of my cases, I have not felt a loser. A true competitor always feels a sense of winning and is raring to try again.

A terrible event in running history went down this last weekend as many people know- a man died during one of the most famous marathons in this country- the Chicago Marathon. It was pretty hot- 89 degrees, terribly humid, which made for a grueling race. Fairly unseasonable weather-wise, but still- a race. A race in which everyone should have prepared- no matter the conditions. Herein lies my problem about this blog. I DON'T WANT TO SEEM UNSENSITIVE TO THIS MAN WHO HAS PASSED. I truly feel for him and his family/friends. But...

Sport these days has become very politically correct. There are already several lawyers ready to take this case to court and say that this marathon should not have been run on this day because of the conditions. Now- mind you- the race directors, trying to make just a few bucks, let in close to 40,000 people into this marathon. Yes, that many people. Odds are that if you take 40,000 people in a day and put money on it that 1 person in the group might die that day, I bet it could just happen- I mean, what are the odds? The man that died ended up (they have found) having a hereditary heart problem. Could have been exacerbated by the run, but still...

Back to the 40,000 people they let in. Now, several people sign up to compete in what they consider their 1st and last Marathon, just to say that they have done it. Not many people even run a sub 4-hour marathon anymore- people are doing it just to complete it. Good for them- I say. Honestly, good for them. But, what happened to those days where a 3:15 or 3:30 would be a goal time- at least for a woman in my AG. Pretty sure that the women who ran the LA Marathon this last year (seeing that they only had about 9 women pros race) were not nearly as competitive as they were even 10 years ago.

Now, I speak from experience. I did my first Marathon on May 14th, 2003. The Innagural Fargo North Dakota Marathon. Yes, Fargo. I got there on May 13th, 56 degrees and sunny. Beautiful. Woke up the next morning- 20 degrees F and snow on the ground. Wind chills reaching ZERO degrees. No cancelling of the race. A few people with hypothermia, but I adjusted my pace for the conditions and ran my race. Know your capabilities. I still ran a sub 3:50 in sub-zero temps in sub-perfect conditions. I was smart. I ran my race. I was trained. I am an athlete.

Kona- the Championship of Triathlon- has temps that surpass this 89 degrees every year. I mean, crazy humid and hot as hell. An Ironman distance- not just a marathon. Not to mention the winds...300 people will visit the med tent this weekend, out of only 1500 that are allowed to race (yes, you actually have to qualify for Kona). 300 out of 40,000 marathon runners in Chicago- 1 death- not too bad, considering the odds. (once again, not being insensitive, just stating the facts).

Swims get cancelled all the time now if the waves get above 3 feet or if the current is too strong. What happened to the days where it was, "finish the swim, or you can't race". No cancelling swims, "back in the day" (early-mid '80s..even into the 90s I am sure). I mean, I want fair competition. I don't want a cancelled swim. I don't care how cold the water is. Get in and swim, you wuss. Prepare for the worst during your training. Take personal responsibility.

People are so damn sensitive these days and feel a need to be absolutely politically correct. Everyone has a lawyer to protect them in the case that they are not taken care of correctly, regardless of how much they have prepared or trained. Watch out, race directors. In your quest to make a few bucks in a race you are letting in a wave of peeps who want nothing more to rip you a new one had you created a poor race experience for them. I read a quote once that went something like this..."If you can please a triathlete, you have got it made." That is the case- thank God I am not that anal.

Whew, that felt good.

Now, if you are racing to finish a race, and that is your goal, congratulations. I am seriously happy for you. But, as you race more and get better, your confidence will increase and that spark of competitive edge might come to the surface. Embrace it, for I fear that the expectations for the athletes of today are becoming lower simply because we have to round down to the lowest common denominator. Don't be that LCD. Compete because you want do to well- do more than just finish. And, don't get mad when the weather is not as you wanted or expected. After all, races are not perfect and neither are you.

Shut up and Race!

Have a great week,
Coach E

Put "I" First

2007-10-05T23:17:00.000-07:00

Ever thought of taking personal responsibility to make your day a GREAT ONE? Yeah, imagine that- YOU are in control of how your attitude is for the day. Who would have thought? So, the next time you look to external causes for why you didn't perform the way you wanted to in the race, or why you didn't make it practice that day, or why you didn't get the proper recovery nutrition in and thus didn't have the energy to be the best you could be- look inside yourself and find your own control of your actions. Believe that you can make yourself better.

Have a Great Weekend!

Taken from "THE GIFT OF LOVE"- by Dan Baker

YOU CAN LOVE ME
BUT ONLY I CAN MAKE ME HAPPY.

YOU CAN TEACH ME
BUT ONLY I CAN DO THE LEARNING.

YOU CAN LEAD ME
BUT ONLY I CAN WALK THE PATH.

YOU CAN PROMOTE ME
BUT I HAVE TO SUCCEED.

YOU CAN COACH ME
BUT I HAVE TO WIN THE RACE.

If I Wasn't a Triathlete, I would play...

2007-10-03T21:52:00.001-07:00

I really miss playing volleyball. Having played since 6th grade, and have coached since 2001, I realize how much I love the game. I still keep myself pretty involved by giving private lessons to high school players in the Santa Clarita Valley. I absolutely am energized by these girls that I get to work with as they possess that same passion that I had when I played. Now, I was a setter- which means that I set up the hitters for each play as they either swung outside, middle, or rightside. As a setter, you run the offense- essentially, you are the "quarterback" of the team. So, you get to know all of the positions really well. As a coach, that is a major benefit to me. At this current time, I am working with about 8 girls on a regular basis. 3 setters, 3 outside hitters, 1 rightside hitter, and 1 middle. I am pretty stoked about training all of them, as they all are very good competitors and good students. That helps a lot because usually with good grades comes a strong work ethic and that is always so great as a coach working one-on-one with a player. Tomorrow night, I get to go to the actual high school games so I can watch my players play in a game situation. It should be exciting! Anyway, just thought I would restate how much I miss the game and I look forward to playing more in the off-season. If I ever get out of tris, I will make it to the AVP :)

Have a great Thursday!

Have a Goal Snowball

2007-10-02T22:36:00.000-07:00

If you are anything like me, you have GOALS. But, what exactly does having goals entail? Most times, we have goals an they are saved up in our memory and not clearly visible or revised or, at times, even defined. I have recently learned of a new way to think about the goal reaching progress, which might help you to learn how to pick away at the things that might be holding you back from your long term goal.

If you think about your big goal as a series of smaller goals to tackle on your way to the big goal, you are in effect, working on your goal snowball. Here is a process for you to put into practice this week. Think of 5 things you want to accomplish- things meaning behaviors or habits that you want to zero in on making better or changing. You can think of them in the training sense, or nutritional sense, or even in the sense of your lifestyle. After all, if you are not happy, you will not feel good, and as a result, not look good. Follow these 5 steps to reaching your goals and pretty soon, you're on your way to one giant attainable snowball.

Check it out:

1) Think of five or six behaviors you need to improve or change to reach your physique or performance goals.

2) List these things and put the easiest attainable goal at top.

3) "Maintain" all your other goals and focus your attention on the easiest behavior/habit first.

4) Once that change has been made you can move up to the next item on your list and focus your efforts on that one- then, repeat steps 1-4.

5) Pretty soon, all of your changes and/or goals will have been met.

Basically, think BIG PICTURE, but also keep in mind that it takes baby steps to get there.

I WANT TO GET FASTER ON THE BIKE!!!!!

2007-10-01T07:45:00.000-07:00
I am in the middle of completing an assignment regarding a case study of a cyclist who's goal is to get FASTER. An all-too-common goal for all of us triathletes, I was reading up on what some of the experts were saying and I came across the TESTA TEST- written by Max Testa, who is one of the most famous cycling coaches, most recently, aiding Levi Leipheimer in getting faster for the TDF, as well as having helped coach some of the first pro cycling teams (Team 7-Eleven) back in the day. Testa basically established the theory that the strongest cyclist is the one who can climb in the biggest gear, at the highest cadence, for the longest period of time. Sound familiar, Lance Armstrong? Al Lyman (bio below) published the TESTA TEST, and I wanted to post it today on my blog. Something for us to try in the off-season to see where we are all at when it comes to power output.

Coach Al Lyman, CSCS, is certified with USA Triathlon, the Triathlon Academy, and the National Strength and Conditioning Association, and is the founder of Pursuit Fitness (www.pursuit-fitness.com). In addition to coaching athletes of all levels in the U.S. and abroad, he is also a 8-time Ironman Triathlon Finisher (3-time Hawaii Finisher) with a 10:29 PR, and holds a 2:39 PR at the Boston Marathon.

The Testa Test for Finding Your Optimal Cycling Cadence
(The information below is taken from: http://velo-irk.ru/info/SPIN%20SCIENCE.htm)

How do you determine what cadence is best for you?

There is one test for determining your optimal cadence created by Max Testa, that I believe is perfect for most of us to use as a reliable testing protocol and it also happens to be a great way to find out what your strengths and weaknesses are on the bike, i.e. whether you need further development in strength vs. aerobic conditioning.

Testing Your Cadence With Hill Repeats (The Testa Test)

One of the best ways to experiment with different cadences is when you are in the middle of doing “hill repeats” in a specific hill repeat session. Your body will tell you what style cadence works for you by the feedback you get as you hit maximum on your climbing repeat test (Testa Test). You must wear a Heart Rate Monitor in order to get accurate feedback. Also, you should pay attention to your body's reactions (HR, breathing, power meter, speed, perceived exertion, and INSTINCTS) during this test to get an accurate determination about what cadence style suits you best and you will have to repeat this test several times to get an accurate measure.

Testa describes one possible reaction as: "Do you shift to a lower gear and spin fast because if you go to a bigger gear and grind your legs, you’ll die? In that case, you need to be stronger."

Testa also describes,"But, if you use a smaller a gear and spin, and your breathing goes out of control, you need more cardiovascular development."

Optimal Cadence Testing Protocol (Testa Test)

On a day when you are well rested and feeling good, get on the bike and ride to warmup for at least 20-30', bringing your heart rate up into your zone 2.

While you warm up, ride toward a fairly steep hill (but not REALLY steep - about 6-10% on avg. will work great!), and do 3 x 3-4' HILL repeats, all while seated and all hard efforts, with an easy spin down recovery.

Important: Choose a gear and cadence for these repeats that feels most comfortable to you! It may be slower, or it may be faster. Choose your most preferable cadence, and then work it!! Since you are going to perform 3 repeats up the hill, be sure to pace yourself on the first, so that you can finish all three reps strong!, and then cooling down for the day.

On the second "repeat", you’ll be warmed up but hopefully not yet “toasted.” When you’re near the top or the end of the climb, push as hard as you can! Near the top, at the point where you begin to lose power and your pedal stroke gets ragged, shift to a harder gear and try to maintain the same speed. Pay attention to what happens (HR, speed, perceived exertion, etc.)

Then recover (4-5 min) with a light spin and prep for repeat 3...

On the third repeat, when the going gets tough, shift to an easier gear and try to spin at a higher cadence. Compare your feelings, sensations, and SPEED to the first and second repeat.
Done several times, this experiment should tell you whether you’re more efficient as a spinner or a grinder. It should also reveal if you need to work on leg strength and power or cardiovascular conditioning in order to become a better climber and cyclist.

Obviously, if you are training “with a power meter,” that can be an excellent way to gauge what’s happening. With the benefit of being able to see BOTH heart rate and watts, you can instantly tell which “way” is more efficient.

Keep in mind that this is only a representation of a test that you could do, over the course of a couple of different sessions, to hopefully see a pattern over time. Be patient, one will eventually emerge. If you’re listening closely to your body and feelings, you’ll find that cadence “sweet spot,” and you’ll be much more in tune with your body when racing.
Finding your cadence "sweet spot" takes practice and discipline. Be patient and LISTEN to your body!

Just one more reminder: all this talk about finding a cadence “sweet spot” doesn’t take away the fact that when it comes to cadence, you should nearly always err on the side of caution by turning an easier gear, rather than a larger one. This transfers stress to your cardiovascular system and saves the leg muscles from undue fatigue.

Thanks, Coach Al. All something we should pay closer attention to when thinking about developing max power on the bike. Don't forget about strength training in the gym in the off-season as well. More to come on that topic...

So, what ARE good choices?

2007-09-29T22:08:00.000-07:00

"You can tell me all you want about eating more healthy- eating 5, 6, 7 times a day, getting in your protein, eating fruits and veggies, taking all the right supplements. But, give me some examples?"

Makes sense. I would love to. Michael A. Roussell has written a book called NAKED NUTRITION. I highly recommend that you buy it, read it, and follow it. What I like about his take on nutrition is that there are no special diets or gimmicks involved. Much of what he says is common sense, but also, the advice he gives focuses on lifestyle changes. Functional stuff. Real-life solutions for us- the busy mom/dad who needs just a few tweaks in her/his nutritional plan to make a huge difference.

I thought I would list some foods within the 5 major food groups from you to choose from on a daily basis- with these tenets in mind- protein at every meal, veggies/fruits throughout the day, fats sparingly, and starches in the morning and/or around your workout. Check out Mike's list of naked foods:

PROTEIN:
Chicken
Salmon
Tilapia
Eggs/Egg Whites
Lean Ground Beef
Turkey
Tuna
Protein Powder
Cottage Cheese
Workout Drink

STARCHES:
Brown Rice
Yams/Sweet Potatoes
Tomatoes
Oatmeal
Whole Grain Bread
Oat Bran
Corn Tortilla
Whole Wheat Tortilla

VEGGIES/FRUITS:
Spinach
Onions
Kiwi
Asparagus
Broccoli
Hummus
Carrots
Beans
Summer Squash
Apple
Banana
Blueberries
Strawberries
Peach
Grapes
Pineapple
Orange

FATS:
Walnuts
Olive Oil
Almonds
Avocado
Flaxseed Oil
Coconut Oil
Cheddar Cheese
Feta Cheese

Now, get to planing and cooking. Take the time to think about your meals and start seeing yourself as the healthy-you. If you start eating these healthy foods- great tasting foods- your workouts are going to benefit from it as well. Eat good-feel good-look good.

Sight in Mind- Visualize

2007-09-26T22:32:00.000-07:00

Ever take the time to truly visualize? I mean, I tell my volleyball players that I coach all the time to visualize the serve coming to them, visualize the set, visualize the kill...but, what is VISUALIZATION, truly? My volleyball coach in college once asked:

When you visualize, do you see yourself performing the act that you are visualizing, or do you actually embody- and, or, are you the main character in your visualization? Are you acting, or sitting back and seeing yourself perform the action? I know that I am both. Sometimes, I see myself, or sometimes, I can actually feel myself going through the motions. No one way is better than the other. In fact, some people visualize somebody else, but give that "somebody" the actions that they hope to perform. Anyway you SEE it, here are some tips for step-by-step visualization, which help for your overall focus for any goal you may have.

FIRST...find a quiet place. Allow body to relax and practice calm breathing.

SECOND...close your eyes and visualize a circle. Imagine it getting smaller and smaller and then filling with a color as it is decreasing. Then, imagine another shape, getting smaller, in another color, until it disappears. Do this several times for at least 5-6 shapes.

THIRD...visualize your SETTING. Whether it be for sport, or for any other event in your life, see all the details of the setting- weather, people there, time of day- all details are important.

FOURTH...picture the other people there with you. Your competition. Visualize yourself performing the act that you are trying to accomplish. See the sweat come down your forehead, or feel the running shoes embrace your feet. Taste the gu in your mouth...ok, well, maybe not. But, you get the picture...

FIFTH...see yourself finishing, ending in great performance. Take a few deep breaths and then open your eyes.

The whole process can last at least 10 minutes, to as much as 20 or so. Take your time. That is something that not a lot of people do these days- and, you wonder, why rash decisions are made. Think before you act- see yourself as you always wish you did.

Act with sight in mind.

Joys of Soy

2007-09-25T06:48:00.000-07:00

O.k., so I went to Starbucks this morning and thought that I would get something different than my usual Grande drip. My choice a couple years ago would be to have grabbed a Nonfat Latte. However, a couple of months ago, I decided to try Soy Milk for the first time- mostly because it is lower in carbs than a regular milk latte. I thought I would look into the health benefits of Soy Milk to see exactly what I was enjoying and here is what I found.

Pros:
1. High in Protein
2. Higher in Fiber than cow's milk
3. High in isoflavones. (chemicals similar to the hormone, estrogen)
4. Not as much cholesterol as regular milk
5. Lower in carbohydrates than regular milk

Cons:
1. Lower in Calcium (only 1/4 calcium of regular milk)
2. Higher in Fat than regular milk
3. Doesn't taste as good as regular milk (as some people would say)

So, give it a try if you want to change it up. I have had put it in my oatmeal, and have tried it in regular cereal as well. This morning, I had a Grande Sugar-Free Vanilla Soy Latte and it is wonderful. I should have added an extra espresso shot, but next time.

Like Running on Clouds

2007-09-23T22:05:00.000-07:00

Have you trained for a long race, finished it, and then told yourself you were going to take a few weeks or month off after to let your body and mind recover? I have, and it seldom works. I have a serious problem just chilling out when it comes to taking recovery, especially since I am addicted to that endorphin buzz that a great run outside or a hard workout in the gym gives you. It has been exactly 2 weeks since Ironman Wisconsin and I feel great- both physically and mentally, despite the fact that I didn't take too much time completely "off.". I had 3 days totally off from doing any workouts, simply because I had a bit of a head cold and couldn't muster up the energy to do much except for take a 30 minute walk outside. But, this entire last week, I have started Afterburn II in the gym (an advanced fat burning program that Rach and I are going to hammer on for the next few months before we delve into prep for Oceanside) and I have also had some nice 'unplanned' runs that have gone pretty well as far as my recovery and how my legs have felt during them. That takes me to where I want to blog tonight.

Today, I woke up, had breakfast with a friend, and then decided to go for an hour run. I left my house, sans watch, and took my 7 mile, somewhat hilly loop that I haven't done since the Spring. The weather was unbelievable- crisp, sunny, and not too windy. Just perfect. I had done a trail run the day before and hammered the legs a bit, so honestly, I wasn't expecting to feel that fresh. But, as soon as I stepped out the door, my legs felt relaxed and I was in the zone. I kept a great pace the entire time- not too fast, not incredibly slow. I just let my shoulders relax, my breathing calm, and my head wander. I felt at peace, and it was almost as if I was running on clouds. Ever had that feeling?? It is a great one, and sometimes, you don't want to stop. And, the only reason I did was because I had plans in an hour. But, otherwise, I could have kept going for a few more miles...

I think that my fitness level is still "up" since the IM and, having said that, I believe that if I were to race, even a half-iron distance next week, that I would have a great race. The base that I had built up (if there is such a thing as "base") during my training for the IM has given me the endurance to have these longer, steady paced runs and rides (even if they are under 2 hours) feel really good still. So, the drop in intensity during the off-season will allow me to keep my volume high, and recovery even higher. And, hopefully, my runs will continue to feel this good as I enjoy the incredible Fall weather we are having right now going into the last week of September and into October.

Have a great week!

4 Killer Stability Exercises

2007-09-21T15:28:00.000-07:00

Are you wanting to do something other than CRUNCHES after your daily run/swim/bike that you can do 3 times a week to strengthen your core and help your overall performance? Here are 4 core moves that can add both a new dimension to your post-workout routine and some excitement to your cool down. Check these out...

1. Side Plank with Single Leg Lift:
How to do it: Lay on the floor, supporting yourself up with one elbow. Lift yourself up in a push up position, where your body is completely off the floor except for your elbow and side of your foot. Your hips should be in line with your shoulders. You want to stabilize yourself in this position and then lift your top leg up about 5 inches, keeping your core as still and strong as possible. Hold the leg up for a count of five seconds, then drop it for a second, and then repeat. Do a total of 10 reps, each side. Perform 2 sets total.

2. Kneeling Superman with Opposite Arm/Leg Lift:
How to do it: Get on the ground, supporting yourself on your hands and knees. You want to keep your head staring at the ground, keeping your core tight, while lifting your opposite arm and leg completely so that they are parallel to the ground. You want to hold your arm and its opposite up, squeezing your core and booty tight, for 3 seconds each and then switch. Perform 12 reps each and keep your head neutral.

3 . Reverse Crunch with Twist/Add Crunch:
How to do it: You want to lay on the ground, and put your knees up so that your legs are at a 90 degree angle to the ground. Ideally, you want to lay flat on a bench so that you can grab onto the bench behind your head. But, if you are on the ground, you can hold onto something bolted to the ground that is directly on each side of your head. You want to lift your hips up off the ground, pulling with your abs and then add a twist at the top. Then, lower your knees back to the neutral starting position. Once back at neutral, you want to put your hands behind your head and add a crunch. Then, hold on again, reverse crunch with the twist to the other side, and then crunch. Repeat 10 times each side. Perform 1-2 sets total.

4. Standing Single-Leg Cobra:
How to do it: You want to stand and bend at the hips. Extend your arms behind you, thumbs up. Then, raise one leg behind you as high as you can, while slightly bending the knee of your supporting leg, and keep your core tight. Make sure you don't support your pelvis and keep your head neutral to the ground. You want to statically hold your leg behind you for a total of 30 seconds and then switch sides. Make sure that you are keeping your arms up and thumbs back, squeezing your shoulder blades back together. Repeat 2 times each side.

Leg Cramps While Swimming?

2007-09-19T22:21:00.000-07:00

I had a question posted to me a few days ago from a fellow swimmer in Massachusetts. He was wondering why he always got lower leg cramping during swim workouts, especially during kick sets with fins. Then, over the last day or so at Master's Swim practice, I have heard a few other swimmers talking about cramps as well. I gave Jeff some advice and hopefully it will be useful to you as well.

Jeff,

You have a very common problem- lower legs cramping while swimming, especially using fins. Good news: you are normal :) Let me tell you what you can do to help this problem get better. Your ankles are probably not as flexible as they can be. So, you need to take some time to stretch your ankles using an elastic band, pulling back on your toes, actively extending and flexing the ankles. You can also sit on your legs where your ankles are directly under your tush and lean backward- if that is not too much. You might need to work up to that. Essentially, your calves are what are cramping because during your kick, your feet are plantar flexed the entire time- it is essentially like you are wearing high heels throughout the entire workout. If your ankles lack flexibility, you will run into problems holding this position for any extended period of time- for you, at the 40-60 minute mark. It has nothing to do with what you are eating/drinking- even though drinking enough water is very important.

I would work on your flexibility of your ankles and also do some calf raises at the pool prior to your workout. You can do your raises at the edge of the pool or in the gutter if you are able to hang onto a starting block and hold on safely. Try this and let me know if you notice a difference.

Have a great day! Enjoy your workouts.

FOCUS YOU

2007-09-18T08:38:00.000-07:00

Webster.com defines FOCUS in 8 different ways. Today, I'd like to touch on these:

1. a state or condition permitting clear perception or understanding
2. direction

In order to reach any goal in life: family, racing, nutrition, work- you need to first understand the direction in which you hope to go, and then set a path of least resistance for which to reach your destination. Take into account that our life throws us come curve balls now and again, and some this clear direction, or FOCUS, can get blurry. Some of these curve balls include:

1. Sickness/ Health
2. Kids
3. Friends
4. Work pressures
5. Time

These are just some distractions that can lead to a blurred FOCUS to our end goals. I don't like excuses- in fact, I am all about one taking personal responsibility for their actions. My biggest pet peeve when it comes to the 5 examples I list above is when someone tells me they didn't HAVE TIME. Time is the universal thing that each of us has in our corner- everyone has an equal amount of it in a day. The most successful people are the ones who use it most effectively. The people who are FOCUSED- focused on minimizing the curve balls in their life to use time on their side to get to their goals. Take the TIME in the planning of your route to your goal- so that when you are on your way to your destination, you can best manage your time effectively and minimize any pit stops along the way.

The biggest distraction to focus, however, that I did not list above is reading this email. Yes, YOU. I think that ONESELF be one of the biggest limitations in one's quest to focus who they only hope one day to become. I hear things like, "I wish I could", or "I can't see myself," or "How did you do that? I couldn't..." and that just baffles me. I have never put that much of a limitation on myself and you shouldn't either. So, literally- check yourself, see where you are at as far as your level of commitment is concerned and get YOU focused.

Have a GREAT swim/bike/run/fun today...

Fortune Cookie Says...

2007-09-17T13:44:00.000-07:00

A fortune cookie that I opened (and quickly devoured) in Middleton, Wisconsin last weekend a few days before my Ironman said..."Be assertive when decisive action is needed." I, prior to opening it, was saying that I was going to look for an immediate reason for this 1 cookie to tell me all I needed to know before I raced, as if it was going to be the tell-all of the result of the IM. I am not usually superstitious, even though my favorite number is 13, but seeing as though I had this big race coming up and it just seemed proper to read into anything three days prior to it, I let the cookie voice get the best of me. So, of course, I looked into the fortune and thought that being assertive in a race is something that I sometimes struggle with, especially on the bike. I sometimes sit back and let some chicks pass me because I am in a comfortable pace and don't want to push too much for fear I will blow up on the run. Being that I am usually decisive, but have wavering levels of assertiveness in the saddle, I took the advice personally and remember 3 distinct times where I held off a few girls on the ride and finished strong ahead of them, having trusted in myself to be the aggressive rider I knew I could.

I am sure the fortune cookie doesn't know jack- but, how fun is it when you look back in hindsight and find reasons for why you validated the cookie advice. Bottom line: trust your decisions, follow your heart, and give it 110%- as assertive as you can. Don't let life happen to you- take charge and decide for yourself to be all that you want to be and more.

Our 5K Team

2007-09-15T19:49:00.000-07:00

Today was the 1st practice of our gym's 5K Training Team. We are prepping for the Santa Clarita 5K, which is to be held on November 4th. We have had sign-ups at our gym over the last couple of weeks, getting newbies (new runners) and some more experienced runners to join- all with the goal to finish or at least set a personal record. This is the first time that I have this much involvement training such a wide array of talent and people. It is very evident that many of the team members are hesitant and unsure after the first run today, but I honestly believe that everyone will surpass their goals and have a great race. I saw some great enthusiasm today and honestly, it is just what I needed to squeak out a 4 mile run for myself today after taking 5 days off from my Ironman on Sunday.

No matter your "running" experience, anyone can become a runner. I started with 1 mile just like everyone else. It takes some time to build up to your 5K or 10K, and eventually, maybe your next Marathon- but, with the correct progression and the right motivation (teammates sure help :) You can do it.

Have fun training!

IM Wisconsin- Race Report

2007-09-12T16:27:00.000-07:00

Wow, what a cool event. Probably the toughest event, physically and mentally, I have ever completed. However, that said, I would admit that I have had training days that would have rivaled the difficulty of this race, simply because of the mental toughness required to complete some of those 9-hour bricks by myself in the 100 degree heat. Having 2000 other people there completing the same event, reaching the same great goal, truly helps one keep going. I do have to say that a Lucky Charms Jersey and a really great smile on the entire run also keeps one going, so I have learned. I don't know if I really want to recall all of the events of the weekend, as it might bore you to read. But, basically, coach planned the race for me, and I raced the plan. Nutrition was a 9 on a scale of 1-10. The weather was perfect. I loved it- well, not right after I was done. But, I do want to do it again- the full distance. I have put together a TOP 10 LIST of what ROCKED and what COULD HAVE ROCKED MORE for the race. Check it out and thanks again to all of my awesome friends and family who followed me that day and cheered all of us on.

10 THINGS THAT ROCKED

1. The volunteers.
2. The weather- 78 degrees and sunny.
3. The bike route. Challenging, but some of the coolest riding I have ever done.
4. The town of Verona.
5. Exclusive Bicycles. Thanks to Jeff and Frankie for making me feel at home.
6. Roman Candle Pizza and Wil- Thanks for the pizza, the ziti, the coffee, the breakfast, and the flowers in the Zebra in the room after the race. Very thoughtful.
7. Meeting up with Lynn at the Athletes Dinner and saying "Good Luck" minutes before the race. Giving him a huge hug and seeing the focus and calm in his face through slightly wattery eyes. So proud of that guy!
8. Tri Bike Transport. Loved picking/dropping my bike off right there at the site. Super convenient. Very cool free visor as well.
9. Mexico. 300 Mexican participants and 1 free Mexico Jersey para mi. Gracias a Claudio para la cambio- voy a usarle con suerte.
10. My Lucky Charms Jersey. I seriously had my own fan following with that damn thing. People chanting "lucky charms, lucky charms," who would have thunk it.

10 THINGS THAT COULD HAVE ROCKED MORE

1. More Coke on the run course. (just kidding).
2. People in the stands cheering as we ran through the UW football stadium. What a rush, though. You could almost hear the crowd despite the emptiness.
3. More Chamois Butter. You can Always use more Chamois Butter.
4. Seeing Jeremy finish. You rock! Congrats for qualifying for Kona.
5. Having a Surge at the end. I didn't pack one- should have.
6. Running into the arms of a loved one at the finish line.
7. Actually having my mom and sis there to see me- especially to have my sister standing there at the swim exit screaming "go, Erika, go- faster transition, faster transition".
8. Not having my bike break at mile 80.
9. Keeping up with Sean on the bike- actually, good thing I didn't, as I would have blown up. But, Sean, if you know who you are- thanks for the great advice.
10. Having to fly back on Monday. I could have used a few more days with my friends from Kentucky. You know who you are! (J.B.)

Looking forward to doing Vineman and Silverman next year!

Ironman Madison, Wisconsin

2007-09-08T15:16:00.000-07:00

The night before the Ironman...less than 12 hours before I will wake up before the biggest race of my life. I am sitting in my hotel room, watching the Top 100 1-hit wonders on VH1. I am resting, and trying to "take it easy." It is kind of an oxymoron- to tell a triathlete to relax. That is a good one. Anyway, I am pretty excited and definitely ready to race. Madison is a calm 70 degrees, probably 75 for the high today- 55 degrees for the swim start. 55 above zero. :)

I have a couple of really awesome tangible pieces of motivational material here for me. I have a card from an awesome client of mine, who inspires me more than she knows- her card reads, "I know you can do it! Get out there and show'em your stuff!!- (inside)- well, Not ALL your stuff". I also have a hand scribbled note from a 7 year old girl and her sister who I met at the hotel the night before- that they left on my door yesterday, which reads: "To (blank): I hope you win your race. Love, ?". I also have a text message from my sister, which bottom line- reads, get out there and do your best. Classic Taylor. I love it. Also, Clancy and Mike have both sent me motivational texts. I have some voicemails that I have saved- of course, from Coach Rach, who (surprisingly) didn't say, NOTHING TO IT BUT TO DO IT, but who always says, you are READY and she knows that I will do my best. I have talked to Monty every day and of course I miss his call today so it goes to voicemail. I love it- he says, "go out there and race your plan. If things are not going that well, just change the plan. (laugh, laugh)." Classic Monty. I also have a message from a friend, Sue Fish, who says, "Take it to the bridge" and my uncle/aunt, who remind me to "Be the Ball." Bottom line, when you are with 2000 others who are trying to accomplish the same goal- nothing will stand in your way. That is the motivation you need- just catch the person in front of you, one at a time, saying "I am going to get you, and you, and you".

One of the coolest things about this race is that I am going to be racing with a friend of mine, Lynn Beiswanger, from Bismarck, North Dakota. He is one of the most inspiring people that I have ever had the pleasure to meet and train with. I seriously can't imagine racing my first Ironman with anyone else who has worked and has wanted this so much, so much more than even me. His determination is truly an inspiration and his focus is unparalleled. Good for you, Lynn, to be this ready and to have the health that you do today to compete in this big event. I will be waiting for you to pass me on the bike- that is if you can catch me! :)

Well, I have a dinner date at 7:30 with some pasta and a glass of yummy red wine. Then, up at 3:45am to get myself up, dressed, and off to the race site. I will be back to give a full race report when I am done.

Have a great day and check back by tomorrow for a full report!

You ROCK!

2007-08-31T10:35:00.000-07:00

I had a really great conversation with a dear friend of mine this morning at Starbucks. I did most of the talking this morning, but usually, I am a pretty good listener when it comes to my friend. He just wanted to hear a bit more from me this morning, so I felt a need to offer some encouraging words.

Basically, when you truly LOVE WHO YOU ARE, you will find focus, calm, confidence, and control in your life. You will find that your goals, as far as feeling/looking good, your family, your job, your friends, your entire well being, will come easier to you as you have first and foremost accepted how wonderful you are as a person. Honestly, life is too short to be hung up on appearances or the way you are TODAY. Are you living out your life today the way you imagined a year ago? A few years ago? If you were to write a story about your life in the year 2010, would you say, 2007 was the year of my life?

Each year of my life keeps getting better. Not sure what it is, but I believe I attract positive things in my life because my attitude is a direct mirror to the people, places, and things around me and vice versa. For instance, when I hear things like, "You are always happy" from the lady at Subway who helps me 3 times a week a lunch, I feel good. When I hear things like, "You look healthy and so fit- keep up the good work," I can feel good about myself. When I hear things like, "You have helped me lose 15 pounds," I can feel good. When my sister hugs me goodbye and tells me "You are a great sister", I can feel good about myself. Life is good, and I feel like I ROCK.

Do you ROCK? If yes, ROCK ON. If no, get to ROCKIN' and know that it is in you- LOVE YOURSELF AND BRING OUT YOUR INNER ROCK.

Santa Barbara Triathlon- Race Report

2007-08-27T21:28:00.000-07:00

I raced in the Santa Barbara Triathlon last weekend (August 25th) and had a mission- to take 1st in my AG again. I got there the day before and picked up my packet and did my ritual swim in the ocean at East Beach. I was staying with a friend in Summerland for the night, so I was going to be on my way to her house by 5:30pm, dinner date at 7pm. The Tri itself is a 1 mile swim, 34 mile bike, and 10 mile run. It is one of the longer tris to do, if you want to challenge yourself to a distance a bit longer than the Olympic distance, but don't want to do a half-ironman. It was my final race before Wisconsin, so my goal was to have a solid race and test my speed on my long, slow distance training legs :)

The race stated at 7am, my wave set off at 7:18. The sun was out and bright and it was going to be a beautiful day. I was one of the first to dolphin kick into the water and had a good fight out to the first buoy. It was actually pretty fun- I don't mind getting smacked around a bit on the swim. Makes me stronger... I held on to a chick's feet for the entire swim. Thanks for the pull, I was thinking the whole time. We had bright pink caps, so it was easy to follow her. My own personal buoy...

I ran out the water in the swim and looked at my watch- 25 minutes and something. Wow, I thought, 2 mins faster than last year. (Not that you can really compare, but I was excited thus far with how I felt). Must have been the Starbucks Iced Light Coffee...

Got on my bike (Gonzales) and off I went. I also wanted to ride HARD today on the bike and test my speed. No prisoners. I knew the bike course and what to expect at mile 25 or so. A few steep climbs and hopefully, not burn my legs out. I didn't want to see Clancy or Gabby at all on the ride..but, sure enough, mile 28 or so, here comes Clancy...now I have my work cut out for me for sure. Gotta play catch up now..

I sure enough caught up to Clancy on the end of the bike and we literally ran into T2 together. Didn't see any other girl in my AG on the run. So, pretty sure I was in 1st. Clancy took off like a bat out of you-know-what and I thought, either I would catch her or she had it. I have been starting my runs with major confidence this season, so all I told myself was to take the first 3 miles "easier" and then hammer it home. The last 5 were going to be all downhill anyway..so, go hard.

I got to the turn around and ran into some humorous male Age Groupers. I had some nice compliments, like "nice legs" or "good job sexy"- since when did you get this kind of harassment at races :) Bring it on...

So, here I am, having a terrific race, thinking I am #1 when I see this girl in the near distance. Near distance being .3 mile away..with about 1.5 miles to go. I am going to chase her down, I thought. I had some left in me, and regardless if she was in my AG or not, I was going to get her. Gabby and Clancy were already done..I needed her. Sure enough, I got up to her and saw a 25 on her calf. Hmmm..she is in my AG. I caught her and passed her..looked back and she was not chasing. She was done. Hah! I had her...1st in my AG- 7 mins faster than last year. I felt great- took home another tile. Clancy took 1st in her AG, Gabby 1st in hers, and Mike 4th in his. Congrats to all my friends who did the race and great job on the beer relays later at the pool- hosted by, of course, Emilio DeSoto.

Here is to Wisconsin- less than 2 weeks away. TAPER IT UP!

Carb Timing

2007-08-22T10:09:00.000-07:00

Don't be "Carb" phobic. Especially when you are an athlete and you need the energy to perform the best that you can. You need the carbohydrates (energy in the form of food) to help your body move- to feel strong, fueled up, and energized. Well, if I do eat carbs (you might say), when is the best time to eat them? Well, check this out:

Nutrient timing when talking about starch and carbs is is so important to understand- as it is more about when you eat certain foods rather than what you eat. As you sleep, your body is using the energy (or sugar), which is given off by your liver, in order to help you sleep- yes, you are burning calories and using energy while you slumber. By the time you get up in the morning, your glycogen levels are low and to replenish these stores, you need to eat your oatmeal or whole wheat toast in the morning. Go ahead and eat your starchy carbs as soon as you get up in the morning or within an hour before or after your workout. Don't fear eating your carbs- just know when to eat them and your body will be more efficient at burning this energy and won't store it as fat.

Be smarter than your body and understand- it is not what you eat, but when you eat it!

The Way Starbucks Sees It...

2007-08-19T20:18:00.000-07:00

I have a bad habit. It's not really "bad." I guess I feel guilty because I spend at least $10/week at Starbucks when I could just brew my own coffee at home and save a few dollars a month. But, it is all about the experience- and the "The Way I See It" on the back of my Americano in the morning (or afternoon..or night). 3 weeks until my Ironman and so I look forward to any unexpected motivational signs or words of encouragement. Tonight, before I tossed my cup, I gave it a read.

"Run when you can, walk when you have to, crawl if you must; just never give up"- Dean Karnazes (Ultramarathoner).

How appropriate, especially after my workout today. My last big brick until my 2-week taper heading into Wisconsin. Today, my workout started with an 11 mile run, followed immediately by a 90 mile ride, then followed by a 6 mile run. I started at 6:30 in the morning and ended at 2:30 in the afternoon. Then I had a shower. Then I ate. Then I napped. It was a perfect day. I felt great, and honestly, I never felt like I needed to walk- I ran the entire way and finished strong. It felt good to see this quote tonight on my cup. Good Coffee Karma.

Here's to a great week!

Accountability

2007-08-16T08:01:00.001-07:00

According to Webster.com, Accountability is defined as:

Main Entry: ac·count·abil·i·ty Pronunciation: &-"kaun-t&-'bi-l&-tEFunction: noun: the quality or state of being accountable; especially : an obligation or willingness to accept responsibility or to account for one's actions.

Responsibility to account for one's actions is the most important part of this definition. If you are wanting to reach a goal- whether it be to become more fit, or to race in your first marathon, or to qualify for Kona- no matter the goal, you must be willing to take the responsibility to follow your plan for which you set out to reach that goal or accept the consequences if you don't. As a coach, my role is to make sure I am doing the best that I can (i.e. being the most responsible for my motivation and inspiring actions) toward my clients and if they are not reaching their goals, I am held accountable. That is right- I personally hold myself accountable. That is my job. To get you fit and to coach you in a lifestyle that is healthy and will get you the most fit of your life.

That said, you (the client, the athlete, the student) must also hold yourself accountable for your actions. If your actions are not in line with your goals, you must take responsibility for the lack of results. No one else. Ask yourself before you eat that cookie- will this cookie get me closer to my goal? Ask yourself before you go out and drink that 5th beer- will this beer get me closer to my goal? Ask yourself before you skip your next workout- how will taking another day off get me closer to my goal? Be real. Be real and responsible. Get accountable!

Do You Want a Swim Workout?

2007-08-12T21:53:00.000-07:00

If you are wanting to change it up in the pool and try some new workouts, check out my new article on Active.com.

http://www.active.com/swimming/Articles/Four-Focused-Swim-Workouts.htm

Remember, get in and swim at least 3 times a week to better your time in your races- you can recover faster from hard swim workouts than you can a hard bike or run workout. Plus, during the summer, you can get some Vitamin D- but, try to stay healthy and smart in the sun. Wear the sunscreen and drink tons of water- even during your workouts.

HAVE FUN!

Barb's Race- 2nd Place!

2007-08-06T11:46:00.000-07:00

This past weekend, I had my 2nd Half-Ironman of the season- Barb's Race, held in conjunction with the Full Vineman Ironman. The location of the race was pretty much ideal- held in Sonoma County- swim in the Russian River, Bike around the rolling hills of Sonoma, with a run around the town of Windsor- hilly, to say the least. The weather was pleasant- but 92 degrees. Very warm, indeed. I felt confident, however- as I have been training in the heat for most of the summer. And, mental preparation is key in a Half-Ironman.

I had one of the best races of my life there, as I raced a minute faster than Oceanside- on a tougher course. I took 1st out of the water- swam a sub 28-minute 1.2 mile swim. Then, heading out on the bike, I got passed at mile 2 by a girl that looked like she was in my race, but I wasn't sure. I kept going, but didn't see anyone else pass me. I got on the run, in the heat of the day, and told myself to be conservative for the first few miles. Then, by mile 6, I would pick it up. Well, I picked it up by mile 4 and I felt great- nothing stopping me after that. I finished and saw that girl that had passed me on the bike finish at least 20 minutes ahead of me. Turns out she is a pro and, wow, did she have a great race. I finished in 5 hours, 8 minutes. And, I ended up 2nd Overall and first in my Age Group. I was stoked!

Wisconsin, here I come...

Amino Acid Supplementation for Summer

2007-08-01T10:20:00.000-07:00

Ever heard of BCAAs? They are Branched-Chain Amino Acids, which essentially help your body produce more amino acids for growth and repair of muscles, in addition to giving you more energy for your workouts. However, there are some studies out there that say that BCAA supplementation can be especially good for when you exercise in the heat. According to the Sports Supplement Encyclopedia (Antonio, Stout, Edition 1), research within the last decade performed by scientists at Rutgers University has shown that BCAA supplementation during heat stress (94 degrees or warmer) increases endurance in cyclists- the BCAA group lasted 16 minutes longer than the placebo group. How cool is that to know when you are in the peak of summer, heading out for your 3 hour ride on a Sunday afternoon- worth a try? I personally have used BCAAs both during my workouts in powder form and in pill form and I have definitely noticed a positive difference. I do agree that other sups I take during training in the heat (Endurolytes) are also helping, so not sure how much of the benefit is coming from the BCAAs. However, more athletes are trying BCAAs (not just endurance athletes) and- if nothing else, having extra amino acids in your body while you are trying to build strength and get stronger is not a bad idea. Happy Training!

Do What You Love- 5 Tips to Keep your Workout Fresh

2007-07-31T07:58:00.000-07:00

Life is too short to "work out," doing the same thing day in and day out, without enjoying it. Take inventory of what you are doing daily to get yourself in shape and healthy and if you truly aren't enjoying it, chances are you are just getting bored. If you can take your workout to a different place, or do it with a different workout buddy, at a different time of day, you might enjoy it more and remember why you love to work out so much in the first place.

Some Ideas to Keep Your Workout Fun:

1. Try an evening workout rather than your typical morning workout.
2. Instead of your daily run on the treadmill, head outside to the great outdoors for a cooler jog.
3. Try flipping your resistance training routine- that is, do your lifts in reverse order (trying to still keep your bigger muscle groups first).
4. USE YOUR IPOD! You might workout better with music, as it is a great motivator. Plus, it lets you keep your mind focused and ignore the outside distractions.
5. Play a sport or Set a Goal: Get out and play a pick-up basketball or volleyball game with your friends. What about training for a triathlon? A 5K? Set a goal and train for it. You will be less reluctant to skip out on your workouts because you have this event planned.

2nd Big "Brick"

2007-07-30T06:52:00.000-07:00

Yesterday (Sunday, July 29th), I had my 2nd big brick workout. I had a great idea to go to Santa Barbara for the day to do it- to not only change it up scenery-wise, but to enjoy some weather 20 degrees cooler than I was used to here in Santa Clarita. The workout consisted of the following- in the same order:

Run: 10 miles
Bike: 75 miles
Run: 7 miles

I set off at 9am and thought that by 4pm, I would be done and enjoying some Chipotle down on State Street.

1st Run: East Beach Bath House was my transition area. I set off from there and ran the SB Triathlon run course- which I knew was exactly 10 miles. My goal was to have a faster run both times today, as they were split up into two (17 miles after a 75 mile ride would for sure be slower). So, I ran 10 in about 1:25 and felt great! Got in my bike after that and took off toward Carpinteria...

Ride: I started my ride, wanting to keep it fairly flat, but as I got to Carp, I decided to take a left at Hwy 150. The sign said Ojai-20 miles. So, I proceeded. It was not flat, but I got there and turned around- and it was exactly 4.5 hours. It was a great ride...

2nd Run: I ran the run course again, but this time- turned around a bit sooner. I actually got to the turnaround point at the same time that I did the first run, and I finished strong. Felt great!

So, today...run/lift/swim. Race this weekend in Windsor- Barb's Race. Half Ironman.

Mental Motivation

2007-07-25T10:09:00.000-07:00

Today, I told you that you were going to go out and run 5 miles without worrying about the time- we would just run and I would let you know (by distance markers) how long we had to go as we progressed through the course. We set off and as we get to the final mile mark, I let you know that we only have 1 more to go. We are now 1/2 mile away from the finish and you tell yourself, "just hang in there..just about 4 more minutes." We hit the finish and I break the news to you, "congrats, you just ran 7 miles." You can't believe it. We were just going to run 5. You mentally prepared yourself for 5- how did we just run 7?

Most times, we place mental barriers on ourselves when we focus on pure numbers- in this case, mileage. You mentally prepared yourself for 5 miles, yet your body could go the extra 2. Had you just run 5, you would have been (at mile 4) telling yourself- 1 more to go. But, you truly had enough in you to go the extra 3. I am not suggesting that you do this every workout- or that you even have the energy to do this every run. But, it is amazing what your mind tells your body to do if you place set limits or barriers on yourself. No limits=no barriers to reaching your goals.

I use this example for the scale, too. Some people have specific expectations for their weight- and most people have a "goal" weight. If you took the focus off of this number and placed your mental efforts in the methods you need to take to get there (eating right, exercising) your weight will come off- trust me.

So, today- practice positive mental motivation, without barriers. Truly believing that the sky is the limit is a great way to believe in your capabilities. If you tell yourself to only workout "this" hard, that is what you can expect- but, if you go in with the thought that you will work out as hard as you possibly can- you will surpass the "this" and you just might hit an all-time height in your physical image and strength.

First Big Brick

2007-07-23T09:16:00.000-07:00

Yesterday was my first big brick workout in preparation for Ironman Wisconsin. I had a 60 mile ride/14 mile run on the schedule, so I had to get myself "ready" for it- both physically and mentally. Saturday was a planned DAY OFF on the schedule and trust me, I took it. I knew that my nutrition was going to be key, and I am going to be strictly following a nutrition plan during my training rides and runs that will mimic race day.

Saturday: I went to Sports Chalet and bought some Power Bar Gels- 6 of them. I also bought a couple of Clif Bars in case I needed it- along with some Gatorade for hydration. I wouldn't have bought so many Gels had the weather not been fore casted to be in the 90's. But, I thought I would use the Gels as my sodium replenishment as well- since there is some sodium in those things. Saturday night, I went out with a friend and had some salad and pasta. I also had some ice cream for dessert- a big cheat, but thought if I was going to do it, that tonight was the night. I went to bed by 10:30 and set the alarm for 6am.

Sunday: Alarm went off and I re-set it for 7am. I thought I could buy one more hour of sleep and still get out of the front door by 8am. I got up at 7, made my oatmeal, pumped my tires up, filled my water bottles, got dressed, and was on my way.

Workout: My plan was to ride out to Santa Paula on the 126 and back. It was really pleasant weather-wise, so that was nice. Had to stop once to use the potty, but then got right back on. Rode to the turnaround in 1 hour/40 mins. I headed back to Santa Clarita and got back to the house 10 minutes off of pace-but there was more climbing on the way back. I transitioned and the time was 3 hours, 28 minutes. I through on my running stuff- including my hat and fuel belt. I also grabbed a water bottle to carry with me the entire time. It was 11:20am, but getting close to 90 degrees outside. I set off at a pretty easy pace and had a goal of a 2 hour run- I would drive it later to see how far I went. I had felt really good on my ride, and the first 30 minutes of the run, I felt ok- but, knew I was just warming up. I had to keep my heart rate down- as I wanted to keep it around 150. It never got up above 160, and didn't go down below 150. I finished the run in a total run time of 2:12 (2 hours, 12 minutes). I drove the course later and I had ran a total of 14 miles.

After I was done, I went upstairs and took a cold bath- jumped right in with my running clothes on. I soaked my legs and it felt really good. My legs definitely needed it, as they were still sore from the big run I had on Friday. Overall, it was a great first brick workout!

Great job to Rachel, by the way, who is now officially an IRONMAN! She finished Ironman Lake Placid in 12 hours, 43 minutes. Great Job to her!

Stop The Bad Talk

2007-07-21T08:31:00.000-07:00

Have you ever said any of these 'lead-in' statements...

1. I can't...
2. I don't...
3. I will try...
4. I've never...
5. I don't think...

I have. I am sure you have. I'm O.K. with it, but only once in a while. If you are saying these things on a constant basis, take note. Your thinking controls your feelings. That is, if you are always approaching tasks within the realm of life (i.e. workouts, family, work. friends) with the attitude of "I will let things happen to me" rather than, "I will make things happen," you will- in fact- get what you expect.

It is not easy to think positively. It takes a bit of effort to believe in yourself and sometimes, it is just not fun because not everyone can do it- only about 10% of my clients enter the gym with a bounce in their step and a glow on their face. I try to find a way to motivate them- getting them thinking about a goal for their workout, reminding them that they have 1 hour to give as much effort and energy as they can, or threatening them (in case they don't snap out of their bad attitude) to come run outside with me for a mile, at my pace. They usually chose the former 2 rather than the latter- however, I have been close to dragging a few of my clients outside with me because their negative self talk was just too loud.

So, instead of the lead-ins that you are used to- try these instead:

INSTEAD OF:
1. I can't...I WILL
2. I don't...I CAN
3. I will try...I WANT TO
4. I've never...I CAN LEARN
5. I don't think...I'VE GOT MY MIND SET ON

Trust me. You will soon be thinking more positively and it should make a huge difference in how you feel and- best of all- how you look.

6 Ways To Shake Your Workout Blues

2007-07-19T07:59:00.000-07:00

If you love to workout, an hour a day, each day of the week- you are a rare breed- or you are lying to yourself. Not to say you don't like to workout, but there are days where even the toughest workout warriors struggle. How to get past this feeling? Here are my Top 5 Ways to Shake Your Workout Blues:

1. Do Your Routine Backwards: If you have a set routine in the gym that you have been doing now for a few weeks, and you are almost about to jump to a new one- before you do, you can flip your routine up and do it backwards as long as you are still focusing on some big muscle groups first. It will give you the same benefits as your original program, but mentally, it will challenge you a bit more.

2. State Your Goal: If you don't have something to work toward (goal-wise), your means of getting there will be unfocused and unclear. You need to have a REASON for working out- whether it be to stay healthy, to do 5 pull ups, or to get into your size 6 jeans. If you don't have a goal, you will not have a plan- and, you are setting yourself up for failure.

3. Set An Appointment with a Friend: If you have a workout buddy, you are less likely to cancel.

4. On Your "Days Off", do something that is active, yet fun: Since it is summertime, you can take advantage of going out in the sunshine to do some activities that are still beneficial health-wise, and will work you out without going to the gym EVERYDAY. Some examples of this would be: rollerblading, swimming with your kids in the ocean, hiking in the local mountains, take a walk at sunrise before it gets too hot, or set up a "race" at the park and get your kids (or the local kids on your block) to take part in neighborhood relays- that way, your kids can brag that their mom/dad is still in-shape and just the "coolest."

5. Buy a New Outfit: What better way to look forward to a workout than to buy some new sexy workout clothes? If you are not feeling sexy on the outside, good chance you are not going to portray this through your workout- and, end result: your body will not be that sexy thing you desire it to be. Go out and dress yourself up in some new digs. You will soon become the envy of all of your workout buddies!

Last but not least...

6. Update your IPOD with some new Tunes: This is one of the best ways to get motivated for a workout- some new music. Every two months, I will buy some new tunes, and trust me- I not only look forward to my workouts, but I am energized and have lots of fun.

Get out there now and train- NO EXCUSES!

Adjust For the Heat

2007-07-17T16:18:00.000-07:00

If you are anything like me, you want to give 110% to every workout, every day- no matter the situation. Maybe you are on your recovery week, as you have just raced on Sunday, and Monday you want to hit it hard again and pick up where you left off. Or, perhaps you know you are fighting a bug, but you can't miss this "brick" workout because you have an important race coming up in 2 weeks and it might set you back- so, you do it anyway. Or, you only have time to workout in the heat of the day and you want to put in the same 10K time as you did, 3 days ago, when you ran at 8am and it was 20 degrees cooler. Trust me, I have been there- in each of these situations, and if you continue pushing yourself in this matter without ADJUSTING FOR THE SITUATION, you will find yourself overtrained, tired, injured, or unmotivated.

This specific rant is focused on ADJUSTING FOR HOT WEATHER. If you are focused on training smart and with purpose, you must drop it down a notch when the summer heat beats down on you. Here are 5 BEST hot weather training tips that you can abide to when training this summer.

1. HYDRATE WITH ELECTROLYTE DRINKS AS WELL AS WATER. Don't forget a fluid mix that contains not only calories from carbohydrates, but also sodium. This will replenish the salt that you are losing because of sweat to keep you going longer and harder.

2. FOR EVERY 5 DEGREES IT IS OVER 80 DEGREES, GO 30 SECS LESS ON YOUR 10k PACE. This might seem confusing, but if you normally run 7:00 mile pace on an 80 degree day, but it is 85 today, try running at 7:30 min/mile pace. This is simply a guideline, but when training, you must adjust your pace to the weather. Be smart.

3. GO INSIDE FOR YOUR CROSS TRAINING SESSIONS. I am not a huge proponent of working out indoors while training for a triathlon- after all, specificity takes precedence. However, if it gets too hot outdoors, take a spin class inside at you local gym, or run on the treadmill for a change. This is better than skipping a workout all together.

4. PLAN AHEAD. Weather.com is a great resource for checking the weather 5 days in advance. If you see a cooling front coming on, adjust your training schedule so that your bigger workouts are during those cooler days. If that is not possible, see #3.

5. RECOVER. After a tough summer workout, you may not feel very hungry after. But, you need to refuel. One of my favorite recovery drinks (make sure your drink is rich in carbohydrates and protein- at least 300 calories if you are 150 lbs) is Surge. Check it out here: http://www.t-nation.com/readTopic.do?id=459244. Make sure that you drink your recovery drink within 5-10 minutes of finishing your workout for maximum recovery. Surge is also "light" and refreshing- not heavy. So, you actually look forward to your workouts because you get to drink it after.

Enjoy your summer workouts and remember, adjust for the heat!