Volume [Week 16; 4 To Go]
Injury [Week 17; 3 To Go]
Perspective [Week 18; 2 To Go]
I apologize for the overuse of CAPS in this post....but I was in-between crying and screaming as I wrote this :)
Less than two weeks to go till my half Ironman A race...12 days to be exact...and.....I'm injured.....long story short - I woke up one morning and couldn't pick my head up off the pillow. It was Terrible. Horrible. Very Bad. This happened on a Thursday. After an emergency visit to the chiropractor and a corrective session of massage therapy I thought maybe - JUST maybe, I would be able to race on Sunday. Yeah - not so much. But after 6 full days 100% off, and not showing up at the starting line of my scheduled Olympic race, I attempted to start my workouts again. I did attend the race, but as a spectator to cheer on my friends....and I cried on the drive to the race because I couldn't race, but DS and I had a great adventure day and it was a BEAUTIFUL day to watch a race.
Without getting into the specifics of how I eased into my workouts - it simply was hard to not continue to work out. It was hard to mentally wrap my head around the fact that I wasn't going to be 100% at my A race. It was hard to watch my fitness fizzle into nothingness as I wallowed in my pain and injury cycle of ice/heat/biofreeze/rest/sorrow.
OMG!! GIVE ME A BREAK!!!!
Win the Day / Pain is temporary / Embrace the Suck / If it was easy everyone would do it / Pain is weakness leaving the body / Enter the Pain Cave / Fake the Funk / enter any mantra
During training you have good days and bad days. During a race it's important to be able to recall both. The good training sessions remind you that YOU CAN DO THIS! The bad training sessions remind you that YOU CAN DO THIS!
During training you have set backs; fatigue, injury, vacations where you drink too much- eat too much- and train too little, schedules that make training sessions simply impossible to execute as planned, small humans that seem to take up every minute of your day although you don't know where they went. How do we react to that adversity? How do we react to things not being optimal? How do we react when we can't 'go back' or 'undo' or simply change the state of affairs?
Well I, apparently, slump down, simply cash in my chips and just want my season to be over....WHAT!?!?!!! yup, that's how I reacted - sad but true.
Wait a sec - What was this triathlon season about for me? Why do I race? When training for and executing and Ironman Distance Triathlon you have to have at least one thing that you can bring to the forefront of your tired brain as the pain begins to take over your more tired body. ONE thing that reminds you WHY you are racing. You WILL come to a point where your mind has to have a conversation with your body and your mind MUST convince your body to overcome.
I came into this triathlon season after having a baby...HAVING A BABY 8 months ago!!! I will have an 8 1/2 month old son at the finish line of my half ironman triathlon race in 12 days. How frickin cool is that? My goal at the beginning of the season was simply to show up at the start line of my scheduled races. I told myself, and my family, that if I got to the bike and couldn't do it - at least I showed up. If I got to the run and couldn't do it - at least I showed up. If I had to walk the entire run - at least I showed up. Even the race I was legitimately injured for, I showed up in support of my fellow triathletes. My goal at the beginning of the season was to lose a pound a week until race day. Well that was pretty impossible when I actually did the math, but I did lose 30 lbs in 30 weeks after 6 weeks post partum - and at the moment I'm stuck - at a pretty great weight. That's AWESOME!!
What in the world am I moping around about? What is my one thing? Why do I race?
I race because I am able. I race because there are those who can't. I have people in my life that would LOVE to be able to train for a triathlon. It never fails during a long run that I think of the people I love in my life that can't, for whatever reason, swim, bike, run. At All. During every race, I mean every race, (there's even video proof in my IM of me telling folks to call her and tell her that I love her) I think of the person who inspires me the most. A person who would love to be out of breath with me on that run. A person who would love to have the ability to start a swim with 2800 other people at the same time. A person who would love to be chaffed from too much activity. A person who has undergone many more physically painful situations then I - and I think of that every time I feel like I'm hurting on my run. A person who gets me choked up thinking about how much she inspires me to be a better woman and mother every day. You know who you are - And I love you. Many people tell me that I inspire them because I do triathlons or because I did an Ironman. Which is great - don't get me wrong. But My inspiration? An amazing mom, wife, sister, daughter who (Even though she doesn't feel like it probably) tackles each day with vengeance - and has many reasons she could use to just cave in. A woman so strong in her faith she could build a mansion on it. An amazing couple who is trying to put the pieces of their life back together from an accident. Trying every day to be thankful, while still struggling to physically get back to life. An Incredible teenager (who I still think might just do a triathlon one day - he did actually cross the finish line of one once) who is trying to be his best every day, and overcome each challenge as it faces him. An amazing infant who lived inside me for 10 months and came out of my hoo-haa (a feat I'm still quite amazed about when I look at him) and learns more and more every day.
YOU INSPIRE ME - and I race in your place - in 12 days. You will be ever present on my mind and reminding me that I will show up and I will give it my best - that day and every day after.
Tuesday, August 27, 2013
Sunday, August 4, 2013
Pre, During, Post Race
It's hard to maintain weeks of focus and determination during triathlon training, which is why recovery weeks and racing is so important during training. Recovery weeks are something to look forward to (and those of you who train know what it feels like the weekend before starting a recovery week) and races keep training spiced up a bit and helps keep your eye on the prize. If you can plan a race at the end of a recovery week - even better. You can reward yourself by kicking butt at a race after a rested recovery week!
Not everyone is doing more than one triathlon during a race season. And that's OK. One triathlon is an awesome goal and accomplishment. Those that are signed up for multiple races might be trying to focus in on being fast at the shorter races, and 'peak' for each race. Some might have a long distance race as their 'A' race, and are adding shorter races before to practice in race clothing, nutrition, hydration and transition. Each race adds to your race 'bank'. Each race should be looked at for lessons learned to take into future races, even if it's not your best race, ESPECIALLY if it's not your best race. Both DH and I have had our best Lessons in our worst races. A couple years ago, my seat post was not secure (manufactures defect that I didn't know about until after) and fell so I had to ride out of my saddle for about 15 miles of the first loop (total of 56 mile bike). I quit. I went to the parking lot to look for DH. I cashed it in. Fortunately DH was out on a run and I ran into a bike mechanic. He fixed my seat and tightened it as best he could. It got me almost thorugh the second loop and I finished the bike, and on to the run. My nephew had come to watch me that day - his first triathlon. I saw him in T2 and had the gumption to continue on to the long run. How could I quit after seeing him cheer me on? Recently DH had a flat on the ride, fixed it and finished the race. Had he not flatted he would have finished better in his age group than he ever had before. We both proved that we could overcome and conquer, even when we know we will not have our best time. In my case, that day, was still my best race, and my favorite race.
The triathlete that is successful in Planning, Executing and Reflecting on each race will grow as a triathlete and see progress as they continue in the sport. Planning not only includes your training plan, but also getting prepared the night before your race. Set up a transition area the night before. Grab your wetsuit (if you're wearing one), your race clothing, timing chip, cap and goggles and stand in front of your other gear. drop your wetsuit, cap and goggles and pick up what you'll need for the ride. You'll need shoes, and a helmet to race. Are you wearing sunglasses, sunscreen, socks, taking in nutrition/hydration? Do you have to wear your race number for the bike? Do you need your race number on your helmet or bike or both? Once you know you have everything you need for the bike leg of the race, set that down and grab your run race gear. You'll need shoes and a race number. sunglasses? Are you taking in nutrition or running with hydration? Make sure you have everything you need to race.
Makle sure you know WHAT you need in your transition area for your race. Know WHAT order you will pick it up and put in on (T1 or T2), as well as what order you will take it off or change it up in T2. Step through what you will do in T1 and T2 several times. When you are racing your mind gets foggy, so you can rely on your ability to think clearly and remember then - it must be a habit.
In order to Execute, it's a bit more then just showing up to the race. What is your goal for the race? Is this your "A" race and what all those hours of training were for? Is this a "C" race and you are trying out some different nutrition and hydration in a race scenario? Know what your goal is for the race (not always a time) and execute that to plan. Then take the time to Reflect on your race and any lessons your learned that day. Maybe it's as simple as trying to smile through parts of the race when you are struggling. Smiling might not make you feel better initially, but a spectator will notice and help bring you out of your funk :)
Post Race, it's easy to forget to refuel your body in the excitement of crossing the finish line, regardless of it's just another training day or your main race. Plan to have something ready to go in your tri bag that you can grab quick to get in your body within 20- 30 minutes of crossing the finish line. A ziploc with your favorite recovery powder. Peanut M&Ms (one of my friends fav treats for herself during an otherwise strict nutrition plan during training). Recovery bar. You want to make sure you get in carbs and protein. You can look up formulas on different sites as it all depends on size of athlete and length of race. But I usually figure if you can get in 200-400 calories within 20 minutes, and then have a balanced meal in the amount of time after the race that the race was long. Example, if you had a race that was 90 minutes, you have 90 minutes (+20 if you took in calories in 20 min) to have a balanced meal. So think ahead if you are far from home and how you will get that body re-fueled.
Quick easy recipe for Grab and Go Protein - Mini Egg Quiche
Ingredients:
12 eggs
Veggies (Onions, Peppers, Mushrooms, basically anything good in an omlete)
1/4 lb breakfast meat (bacon, gd chicken/chorizo/turkey)
Cheeese grated or chopped
You can use any combination of the above Veggies/Meat/Cheese. I have made all combinations and they are all good. I am dairy free, but DH is not, so sometimes I just toss cheese in 1/2 and bacon in the other half.
Turn oven to 350 degrees. Line muffin Tins with liners. I use these. If using meat, brown meat in skillet, or grab already cooked meat out of the fridge. [We always have left over bacon from the weekend that we use for sandwiches, so I just cut a few pieces of bacon up. Can cook veggies too, but I usually just toss the veggies in raw to save time.] Toss in veggies/meat/cheese to fill the liners 3/4 full. Don't worry the eggs will fit :) Whisk eggs pretty good. If you have the time (and energy to clean) use a hand mixer for 30-60 seconds on medium. Just helps with the pouring. Pour the eggs into a container that has a pour spout (if not already in one) and pour over the top of the veggie/meat/cheese mixture. Toss in the oven for 25 minutes. You'll know when they are done.
You can nuke for 30 sec if you wish, or eat cold (in a tortilla mmmmmm), or break into pieces and toss in a skillet.
Not everyone is doing more than one triathlon during a race season. And that's OK. One triathlon is an awesome goal and accomplishment. Those that are signed up for multiple races might be trying to focus in on being fast at the shorter races, and 'peak' for each race. Some might have a long distance race as their 'A' race, and are adding shorter races before to practice in race clothing, nutrition, hydration and transition. Each race adds to your race 'bank'. Each race should be looked at for lessons learned to take into future races, even if it's not your best race, ESPECIALLY if it's not your best race. Both DH and I have had our best Lessons in our worst races. A couple years ago, my seat post was not secure (manufactures defect that I didn't know about until after) and fell so I had to ride out of my saddle for about 15 miles of the first loop (total of 56 mile bike). I quit. I went to the parking lot to look for DH. I cashed it in. Fortunately DH was out on a run and I ran into a bike mechanic. He fixed my seat and tightened it as best he could. It got me almost thorugh the second loop and I finished the bike, and on to the run. My nephew had come to watch me that day - his first triathlon. I saw him in T2 and had the gumption to continue on to the long run. How could I quit after seeing him cheer me on? Recently DH had a flat on the ride, fixed it and finished the race. Had he not flatted he would have finished better in his age group than he ever had before. We both proved that we could overcome and conquer, even when we know we will not have our best time. In my case, that day, was still my best race, and my favorite race.
The triathlete that is successful in Planning, Executing and Reflecting on each race will grow as a triathlete and see progress as they continue in the sport. Planning not only includes your training plan, but also getting prepared the night before your race. Set up a transition area the night before. Grab your wetsuit (if you're wearing one), your race clothing, timing chip, cap and goggles and stand in front of your other gear. drop your wetsuit, cap and goggles and pick up what you'll need for the ride. You'll need shoes, and a helmet to race. Are you wearing sunglasses, sunscreen, socks, taking in nutrition/hydration? Do you have to wear your race number for the bike? Do you need your race number on your helmet or bike or both? Once you know you have everything you need for the bike leg of the race, set that down and grab your run race gear. You'll need shoes and a race number. sunglasses? Are you taking in nutrition or running with hydration? Make sure you have everything you need to race.
Makle sure you know WHAT you need in your transition area for your race. Know WHAT order you will pick it up and put in on (T1 or T2), as well as what order you will take it off or change it up in T2. Step through what you will do in T1 and T2 several times. When you are racing your mind gets foggy, so you can rely on your ability to think clearly and remember then - it must be a habit.
In order to Execute, it's a bit more then just showing up to the race. What is your goal for the race? Is this your "A" race and what all those hours of training were for? Is this a "C" race and you are trying out some different nutrition and hydration in a race scenario? Know what your goal is for the race (not always a time) and execute that to plan. Then take the time to Reflect on your race and any lessons your learned that day. Maybe it's as simple as trying to smile through parts of the race when you are struggling. Smiling might not make you feel better initially, but a spectator will notice and help bring you out of your funk :)
Post Race, it's easy to forget to refuel your body in the excitement of crossing the finish line, regardless of it's just another training day or your main race. Plan to have something ready to go in your tri bag that you can grab quick to get in your body within 20- 30 minutes of crossing the finish line. A ziploc with your favorite recovery powder. Peanut M&Ms (one of my friends fav treats for herself during an otherwise strict nutrition plan during training). Recovery bar. You want to make sure you get in carbs and protein. You can look up formulas on different sites as it all depends on size of athlete and length of race. But I usually figure if you can get in 200-400 calories within 20 minutes, and then have a balanced meal in the amount of time after the race that the race was long. Example, if you had a race that was 90 minutes, you have 90 minutes (+20 if you took in calories in 20 min) to have a balanced meal. So think ahead if you are far from home and how you will get that body re-fueled.
Quick easy recipe for Grab and Go Protein - Mini Egg Quiche
Ingredients:
12 eggs
Veggies (Onions, Peppers, Mushrooms, basically anything good in an omlete)
1/4 lb breakfast meat (bacon, gd chicken/chorizo/turkey)
Cheeese grated or chopped
You can use any combination of the above Veggies/Meat/Cheese. I have made all combinations and they are all good. I am dairy free, but DH is not, so sometimes I just toss cheese in 1/2 and bacon in the other half.
Turn oven to 350 degrees. Line muffin Tins with liners. I use these. If using meat, brown meat in skillet, or grab already cooked meat out of the fridge. [We always have left over bacon from the weekend that we use for sandwiches, so I just cut a few pieces of bacon up. Can cook veggies too, but I usually just toss the veggies in raw to save time.] Toss in veggies/meat/cheese to fill the liners 3/4 full. Don't worry the eggs will fit :) Whisk eggs pretty good. If you have the time (and energy to clean) use a hand mixer for 30-60 seconds on medium. Just helps with the pouring. Pour the eggs into a container that has a pour spout (if not already in one) and pour over the top of the veggie/meat/cheese mixture. Toss in the oven for 25 minutes. You'll know when they are done.
You can nuke for 30 sec if you wish, or eat cold (in a tortilla mmmmmm), or break into pieces and toss in a skillet.
ALMOST to the final stretch
Recovery Week [Week 12; 8 To Go]
The Elements [Week 13; 7 To Go]
2 Hour Ride Date Day [Week 14; 6 To Go]
Don't Lose Steam!! [Week 15; 5 To Go]
Another month in the books and just over a month to go!! This is the time of training that can be brutal, but rewarding. (The Build phase for those familiar with periodization) You are putting in some of the longest sessions in preparation for the race, and often they can be tough workouts. Recovery is key. Recover from each workout with proper fueling - both hydration and calories. Recover from each day with enough sleep (I need to heed my own advice). Recover from each week by using your rest days to REST. Recover each month with an active rest week where the hours drop and intensity of workout is low so you can go forth and conquer the next month. Recover, Recover, Recover!
A few weeks ago I had one of those hard workouts on a Sunday. A swim, bike, run brick. A brick session is where you have a workout of more than one discipline back to back. This not only helps train your body to go from the swim to the bike to the run, but also helps you realize what you need to complete a swift (or at least reduced stress) transition during the race. I prepared the day before with the proper food. I organized with DH, so he could cover watching T during my workout. I got everything ready the night before - my hydration, my nutrition, my clothing. Everything was ready to execute the next morning. I get to the lake to start my swim....It starts to rain......then it starts to thunder (I kept telling myself "that wasn't thunder" just keep swimming)....then I see lighteneing.....and after a shortened swim, I get out, go back to the car and go home. I hem and haw back and forth about letting the weather pass or getting a move on to my ride. And it starts to hail : So, I get out of my race gear [bricks are a great opportunity to practice in the clothing you expect to race in] and hang with DH and T until the storm passes. I headed out for my bike/run and had a great rest of my workout. Sometimes mother nature causes us to change course. Just roll with it. (DH is laughing that I'm giving that as advice because I'm terrible at just rolling with it - I'm trying to get better.) It ended up being a great morning with my family. Who cares that I ended my workout a few hours later than planned? What else did I really have to do that weekend day other than be a wife and mom?
The next weekend, I had another long brick of a run/ride/run. Fortunately my DH is also a triathlete, so talking him into a 'date ride' wasn't hard. So we enlisted our willing neighbor to watch T, and took off for our date. It was a beautiful morning and we got in 38 miles. Before we were a family with a child, we would do workouts together often. I forget how much I miss them until we get to have a long 2-hr ride together. I lose site of what triathlon has brought to our family. We are both more fit and healthy parents, and it helps bring out our naturally competitive spirit. DH is now a stronger rider than I am, so I do get a bit bent out of shape from time to time that he is surpassing me, and I used to kick his butt :) But it's all goodness and I need to remember how lucky I am to have someone who understands the committment and enjoys triathlon and racing as much as I do. It's a lot easier to get him up at 5 am when it'smy race day and DH has to get T ready and occupied for the entire event when he knows I'm going to do the same thing for him.
With weeks on end (neverending it seems sometimes when you are always lacking sleep and sanity) of tough, long workouts, it can be easy to want to cash it in. I am at that point as I write this post. I am not at my best, mentally or physically. I will not be at my best this season because all that work needs rest to recover well, and I'm just not getting it. You can't execute a tough workout when you are exhausted. But that doesn't mean you do nothing at all. You do the best you can that day. That being said, you don't want to be stupid and be so exhausted that you find yourself falling alseep driving with your precious cargo in the back (been there a few times - it's scary), you don't want to be unaware riding your bike and veer into traffic or not be able to keep your balance when a car drives past you close and fast. Those are the times when sleep is more important than working out. And to be honest, most times I'm working out, I probably should be resting, but I wanted to race this season so badly that I just can't give it up. I can't lose steam - not just yet. I accept my limitations this season and chalk it up to doing my best. OK, I'm TRYING to accept my limitations :) It's hard when I want to be a stronger triathlete but just don't have the 'oompf' I should.
But I AM SO MUCH MORE this season.
I am a MOM!
The Elements [Week 13; 7 To Go]
2 Hour Ride Date Day [Week 14; 6 To Go]
Don't Lose Steam!! [Week 15; 5 To Go]
Another month in the books and just over a month to go!! This is the time of training that can be brutal, but rewarding. (The Build phase for those familiar with periodization) You are putting in some of the longest sessions in preparation for the race, and often they can be tough workouts. Recovery is key. Recover from each workout with proper fueling - both hydration and calories. Recover from each day with enough sleep (I need to heed my own advice). Recover from each week by using your rest days to REST. Recover each month with an active rest week where the hours drop and intensity of workout is low so you can go forth and conquer the next month. Recover, Recover, Recover!
A few weeks ago I had one of those hard workouts on a Sunday. A swim, bike, run brick. A brick session is where you have a workout of more than one discipline back to back. This not only helps train your body to go from the swim to the bike to the run, but also helps you realize what you need to complete a swift (or at least reduced stress) transition during the race. I prepared the day before with the proper food. I organized with DH, so he could cover watching T during my workout. I got everything ready the night before - my hydration, my nutrition, my clothing. Everything was ready to execute the next morning. I get to the lake to start my swim....It starts to rain......then it starts to thunder (I kept telling myself "that wasn't thunder" just keep swimming)....then I see lighteneing.....and after a shortened swim, I get out, go back to the car and go home. I hem and haw back and forth about letting the weather pass or getting a move on to my ride. And it starts to hail : So, I get out of my race gear [bricks are a great opportunity to practice in the clothing you expect to race in] and hang with DH and T until the storm passes. I headed out for my bike/run and had a great rest of my workout. Sometimes mother nature causes us to change course. Just roll with it. (DH is laughing that I'm giving that as advice because I'm terrible at just rolling with it - I'm trying to get better.) It ended up being a great morning with my family. Who cares that I ended my workout a few hours later than planned? What else did I really have to do that weekend day other than be a wife and mom?
The next weekend, I had another long brick of a run/ride/run. Fortunately my DH is also a triathlete, so talking him into a 'date ride' wasn't hard. So we enlisted our willing neighbor to watch T, and took off for our date. It was a beautiful morning and we got in 38 miles. Before we were a family with a child, we would do workouts together often. I forget how much I miss them until we get to have a long 2-hr ride together. I lose site of what triathlon has brought to our family. We are both more fit and healthy parents, and it helps bring out our naturally competitive spirit. DH is now a stronger rider than I am, so I do get a bit bent out of shape from time to time that he is surpassing me, and I used to kick his butt :) But it's all goodness and I need to remember how lucky I am to have someone who understands the committment and enjoys triathlon and racing as much as I do. It's a lot easier to get him up at 5 am when it'smy race day and DH has to get T ready and occupied for the entire event when he knows I'm going to do the same thing for him.
With weeks on end (neverending it seems sometimes when you are always lacking sleep and sanity) of tough, long workouts, it can be easy to want to cash it in. I am at that point as I write this post. I am not at my best, mentally or physically. I will not be at my best this season because all that work needs rest to recover well, and I'm just not getting it. You can't execute a tough workout when you are exhausted. But that doesn't mean you do nothing at all. You do the best you can that day. That being said, you don't want to be stupid and be so exhausted that you find yourself falling alseep driving with your precious cargo in the back (been there a few times - it's scary), you don't want to be unaware riding your bike and veer into traffic or not be able to keep your balance when a car drives past you close and fast. Those are the times when sleep is more important than working out. And to be honest, most times I'm working out, I probably should be resting, but I wanted to race this season so badly that I just can't give it up. I can't lose steam - not just yet. I accept my limitations this season and chalk it up to doing my best. OK, I'm TRYING to accept my limitations :) It's hard when I want to be a stronger triathlete but just don't have the 'oompf' I should.
But I AM SO MUCH MORE this season.
I am a MOM!
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