Taper week for Chicago Triathlon 2011

Race after race….Bruce, my friends, and coach can’t get enough. They did awesome in the USA Triathlon Age Group Nationals this past Saturday in Burlinton, VT. (forget the hot south in Tuscaloosa, AL – as we all went down there last fall). The report back was that Burlington is gorgeous – Lake Champlain and rolling hills made for a challenging course. Athletes from all over the country showed up to try for a slot on the USA World team in New Zealand next year….coach Mary Bradbury finished an incredible 10th in her age group and will be on the USA Team. Whoo hoo! (as she’d say). LOVE IT! Way to go all….

Now…onto our final prep week for Chicago Triathlon set to be held in the city this Sunday. Taper week is a daily brick (yes, a brick I said, not bread) along with a swim of practicing race starts. This taper week really gets me thinking about racing and pacing.

We got our bib numbers and waves today – I’m in the Elite Amateur group qualified with my Pleasant Prairie time) starting at 7:20 am…NICE! great to get on the course before it gets too hot.

One thing that’s evolved significantly for me this training season is listening to my body while I train and race. I’m actually not listening to my music much, but tuning in on how I feel and my technique – either swim stroke/rotation, cycling pacing, or staying leaned forward a bit and on a flat foot when I run. I’m also enjoying the sounds around me….and I haven’t downloaded any new tunes lately so I’m bored with my music. I suppose next week I’ll reminisce and listen to some of my old favorites.

Anyway….racing is also a head game. No doubt your physically moving and pushing yourself hard, but take some time to not let your mind get too carried away and nervous. Do this race for yourself….dig deep within as to why you are doing this. It makes me feel good & healthy and the challenge spices up my life. I plan to take in the surroundings of Chicago and enjoy being with like-minded people – enjoy being alive!

There a point during my races where I have an aha moment. Where I feel good and elated about what I’m doing. I enjoy the moment and I’ll be seeking several of those moments this time around, as my experience allows me to not be so heightened on the people around me and the details of the race that have become, shall I say, second nature. I don’t need to fuss over my transition area, or where the Bike Out and Run Out is. I know where they’ll be and I won’t miss them during the race. I just won’t.

Now, time to rest too. I plan to meditate a bit and focus on being relaxed. I’ve put a lot in the bank!

Check back later this week on how taper is going….and tell me how yours is going.

Spring training- palm trees & hail- what up?

Palm tress one day, torrential rains and hail another….I’m taking it day by day, week by week with this freaky spring weather with outdoor rides and runs.

I launched into my spring outdoor training (I thought) with spring break in Orlando Florida…ah, I love the warmth of the sun and the sight of palm trees. But along with the spring comes heavy rains, which we had while on vacation. Then just last week in Chicago, we had hail!! What the????

On a long run in Florida – the first 90 degree day- my heart rate sky rocketed quickly. Just not used to the heat. It does take time for the body to acclimate. My coach, Mary Bradbury, said not to worry, that my HR bumped into my top zone when I was trying to keep it in my lowest zone. Then with heavy rain, I was bound to the fitness center for a short cycle- so hard for me to be inside even for 30 mins since it was warmer than Chicago! Bruce and the kids swam in the rain – not stopping them from having some fun.

But hey, can’t complain- we got away and even swam some strokes in the lazy river at Discovery Cove with our snorkles on. The current helped and it was so cool to swim with the sting rays and exotic fish! Eric absolutely loved it!

I thought my days inside were numbered. I did hook up with Kim and a few other’s for a long ride outside – ah….fresh air on the face, wheels moving underneath, a smile to my face….but the bum has to adjust! On the trainer I can take more breaks sitting up right. On the road, I wanted to stay in an aerodynamic position to get used to it and fight off the wind.

I was able to get 2, 2 hour rides in outside followed by 2 short runs the past couple of weeks.My legs felt it, but I do love doing a brick – there’s something about the feeling of adjusting physically and mentally between two sports that is so self satisfying. I’m not intimidated by it anymore and  look forward to “shifting gears” so to speak.

Yesterday, I had a 50 min swim and a 30 min spin….then felt ready to run for a few minute (but didn’t). Since training with Mary for almost 4 months, I’m really feeling like I’m putting energy in the bank…even if I do a tri right now, I feel like I’ll complete it not feeling totally spent, but ready for more! I told Bruce that I felt this way after my sprint race in Chicago and it’s an amazing feeling.

Libby and I have been fortune with PR for our book:  www.www.makeitbetter.net/better-you/fitness/2776-me-a-triathlete-come-on has an interview on us with an excerpt from the book, we’re in Today’s Chicago Woman’s April issue (see a PDF on our website www.trithejourney.com) and then met Elliott Harris from the sports section of the Sun Times last week. He’ll be posting his interview and video with us next week….then we have an interview on Monday with WGN! Very exciting….so STAY TUNED!

Get going to YOUR TRI Training!!! Let me know how it’s going!

Race Week!

It’s race week – again. I thought I’d be long done with the tri season, but I’m happy (and grateful) I’m not. We’re on the road to Tuscaloosa soon!

Race week is also a little nerve wracking – we’re just days away from the big race. I’m nervous, but also excited, and feeling ready. I do enjoy racing – putting all 3 sports together and giving it my all. I work hard on the course, but I’m happy to be out there – pushing, challenging, and celebrating. Afterward – there’s a natural high like no other.

Practicing T2 this week- sliding in and out of my shoes and dismounting my bike while moving has boosted my confidence….suddenly T2 isn’t so long and cumbersome. If you can, clip your shoes into your pedals, ride in your bare feet on top of your shoes, slide them in while riding slowly. It’s so much easier that running out of T1 without your clip shoes on and it just simplifies the whole process. No need to worry about shoes – just grab your bike, helmet, and glasses and your off. I did this at the Bangs Lake race and I had the fastest T1 in my age group!

So, with that said, Kim and I practices lots of cycle- run bricks this past weekend. We felt strong and transitioned smoothly. Our legs are ready – and now our minds are also.

Bruce and I are trying out Shark Salts- as suggested by pro Jenna Shoemaker. It’ll be HOT down in good ‘ol Alabama, so we plan to take our sodium tabs so we have plenty in our system as we race.

Thanks to Kim and Mark for a good tri suit find at the Chicago Triathlon Expo…they met Andre with Kiwami. We can’t wear wet suits for the race, so they were looking for a cool tri suit that will be fast and comfy for the whole race.  We tried them on and – WOW- so sleek, cool and comfy. Andre said a many athletes going to Kona in Oct are ordering these since they can’t wear neoprene..I’ll be wearing mine swimming in the pool tomorrow (also 83 degrees – the predicted temp of the river in Tuscaloosa) so it’ll be perfect. Check back for you Kiwami tri suit review tomorrow…..

Then it’s pack lightly , check over our bikes and load up. Bruce did take my bike in for a tune up over the weekend and I highly suggest you do so at least once during the season and certainly before a race. My gears were tight and loud – and they adjusted them so they are now smooth as silk. Gotta like smooth riding!

Swim, Ride, & Run on!

Kicking into high gear for longer workouts. Finding my run cadence – it does matter!

The time has come to kick my training into a higher gear. A higher level, which means longer workouts with even more intensity. And I can feel it. The good and the bad…well when it comes down to it, there really isn’t a bad side to it all!

This week on my tempo run, I really paid attention to my cadence – that is my leg turnover. I played around with a quicker run – less time in the air, which means less chance for injury and a quicker run pace. When I questioned coach Mary Bradbury about cadence, she sent me a blog that explained – it’s good to keep a fast cadence to minimize impact which means fewer injuries. Keep your feet underneath you and you will generate more momentum. Keep your stride length small. Bruce says that while running he thinks – “get your foot down.” So I did. And it worked! For one of the miles on my tempo run (race pace run) I ran it in a 7:35 min mile pace.  My fastest…..the key is to help prevent impact…gotta love it.

I incorporated some longer swims in my workouts this week, too. Breaking them down into doable drills, sprints, swims, pulls etc…so swimming an hour doesn’t seem so daunting. The more you do anything, it seems less daunting. Count strokes, mix things up and before you know it, you’ve swam a mile or more! Focus on drills and techniques, play games in your head. It makes the workout more fun! And definitely try to swim with a friend if possible.  It’s fun to chat while taking short rest breaks…

So, gearing up for Nationals – means long weekend rides with runs (bricks) with Kim and some fun swim or run sessions. We may do the North Shore Century ride in Evanston this Sunday. Looks like a blast! And you can join in and do various mileage – 25, 50, 62 ( metric century),or 70. I have a new perspective on endurance! And am totally enjoying the exhilirating feeling of finishing long rides followed by moderate runs. I can feel my cardio improving and my leg and arm strength increasing. The body is amazing.

The USAT website gave an event update – the water temp there is 88 degrees F! Bath water!! No wetsuits zone….they also have the Tuscaloosa cycling route available on the computrainer, so will check to see if we have this one already or will purchase to give us  opportunity to ride  the course a few times prior to the race. Great!!

AND lots of good sleep! I’ve been out cold by 10:15 pm at night. Sometimes earlier. Going to bed now before our 12 year old. It was bound to happen.

REST & RECOVERY are key to building endurance.

Today, am shopping online for fun workout gear on Athleta – my favorite women’s athletic clothing shop! I LOVE it…choosing some cooler weather running stuff – long sleeve twist top and year-round run short. Maybe the “kick-booty” pant and some Teelicious Tees and some fun skirts.

Pre-order book, TRI the Journey – now online! Stepping up workouts for Nationals

This just in – posted yesterday on www.norlightspress.com, you can pre-order mine and Libby’s book TRI the Journey; a women’s inspirational guide to becoming a triathlete in 12 weeks, online! We expect to have it available by December – just in time for Christmas holidays. Great stocking stuffers! AND you can peruse it, gain all kinds of insightful, expert info before tri season starts in the spring…set a new goal of doing a tri. It’s fun & rewarding! Anyone can do it if you follow our plan!

I kicked up my workouts a notch this weekend – getting prepped for 2010 Age Group Nationals on Sept. 25! Yippee- qualified in my Chicago Tri last year finishing 4th in my age group in the sprint distance. Bruce, Kim, and Mark qualified in this year’s Chi Tri (all placing in the top 10% of our age groups)….so we’re making the road trip together to Tuscaloosa, AL.

Yesterday, rode 2 hours and 20 mins (40 miles) with Kim and Kathleen (tapering for next week’s Madison, WI Ironman) through gorgeous Lake Forest, Glencoe, Wilmette, Fort Sheridan, Highland Park (past Ravinia) on Sheridan Road. Lots of cyclists and runners out. Cool, Brisk morning, but perfect for riding. We were enveloped by a pack of cyclist- like a swarm of bees! Then I ran for 20 mins….BRICK, brick…brick.

Then today…after babying my legs a bit yesterday afternoon with my compression socks and kicking back for an hour or so…swam for 60 mins with Kim doing lots of drills. Now heading out for an hour run.

My confidence is soaring!!! I’ll be so race ready…we’ll be unstoppable

Mini-tri at Gilson beach

At 6:15 am Saturday morning I leaned my bike against the fence at Gilson beach in Wilmette, IL. The sun was just rising over Lake Michigan. The lake was calm, the air dry and slowing warming. It was a perfect morning for a mini-tri with the Together We Tri (TWT) group. (Thank you MARY for these pictures!!!)

I took the 15 minute drive down Lake Avenue heading directly East to the lake with Kim Morgan -a 1/2 Ironman, speedy lady, friend and neighbor. Having her as my tri buddy and to drive with me that morning, kept me motivated and I was truly looking forward to doing the mini.

It was a little reunion, as I hadn’t made it to a TWT workout yet this year. Kid’s baseball and schedules just didn’t work out – although I’d been training all season. It was awesome to see Mary, Leslie, Kara, Kim, Pam, JP, Stef, Steve, Pat,  and Mervet and to meet some new tri-enthusiasts.

After setting up bike, helmet, sunglasses, bike/run shoes, towel, gel at our transition area and putting on our wetsuits, we walked down to the beach to do our 20 min. swim – 10 out and 10 back. Coaches Mary and Andrew gave us the count down to start and we were off. Oh….  the water was cold!!!   Shocker to the system. We did a gradual build on the swim to warm up, but my feet were cold. I just kept thinking, “keep moving and you’ll warm up.” Sure enough eventually I did and found my pace. space, and pattern. It was good to be with the group – practicing a mass start. A few times I hit some legs with my arm strokes and got a little splashed by swimming close to people. The sighting practice was needed, as I found myself veering off course from time to time.

Out of the water, I emerged a feeling a little woosy. The shock of the cold and the fact I hadn’t swum that long or hard in awhile made me feel a little dizzy when I stood up. I acclimated and got myself together to head out on the 50 min ride. 25 mins out onto Green Bay road and 25 mins back. It didn’t take long for me to find my comfort zone and I pushed hard to keep up with Kim. She found a solid pace, hanging around 20 mph. Green Bay Rd. had little traffic that early (at 7 am), was shady and scenic….nice morning ride!

Back to for our T2 area, we quickly change into our running shoes and head through the park area. My legs were like bricks! as expected….I had only done 1 brick workout this year so far. It took me 5 mins or so to get my running legs back!

We ran past the Bahai Temple- a unique, elaborately structured building. Running by it, we were in awe of the architectural detail. We were to run a square around the temple and back to the beach front- 30 mins or so. Kim and I kept up a strong pace and were back in 20 mins. so did a slow jog past our stuff and into the park again. Beautiful run with lake views.

It was just 8:30 when we were back to our things drank some more fluids and stretched while Andrew did a recap of the mini. We come to find out that Michele had a flat tire on the bike course! She held up her greasy hands- she had changed the tire and suggests we all have hand wipes available if this happens to us! I was impressed…I guess it’s gonna happen eventually on the road and when you have to do it, you just do it. Best way to learn and get good at it.

For some it was their first time putting all 3 sports together…a big deal, really! it was the first time for me this year putting in all together and once again, I was exhilarated! While running, I was thinking of  tris coming up – and like  signing up now! Glenview, Bangs Lake, Chicago…. As Andrew said, if you feel good now, you’ll feel even more exhilarated on race day!

First Brick in over a month to get ready for Together We Tri indoor Tri

Indoor training takes a different mindset. Most of the time I visualize scenes from outdoors; cycling on a rolling path, viewing the Pacific Ocean along Highway 1 in California, or riding in the area with my training buddies.

Music helps me find a pace, too. A little hip hop a little rock n roll….a mixed bag to keep me motivated and in stride.

Yesterday I mustered enough enthusiasm to get on my spin bike in the basement cycle for 30 minutes then get outside and run for 20 minutes. Surprisingly and thankfully, my legs felt great – like I hadn’t missed a beat from my summer brick training!

Being on the spin bike is very different – body positioning and the rotation feels different. With the indoor tri, we’ll be on the bike for 20 minutes then right to the track for a 15 minute run…should be fun!

Another great chance to compete and have fun with like-minded people.

I’m learning with taking on new challenges it’s best to have a strategy – to think ahead and have a plan, all be staying relaxed.

Warm-up, swim a little if we can to get wet and used to the water…work up to a good pace on the bike and keep any eye out for opponents on the run!

Bottom line – HAVE FUN and enjoy the moment!

Skinny Cow & back to bricks

I admit that I had a little sense of fear after the Chicago Tri that I was going to go down hill from here as far as my fitness level. Now that the tri was over, would I just be burned out? Be back at ground zero?

I had to remind myself that this was the reason I signed up for the Danskin tri on Sept. 27 – just 4 weeks away. I was in good shape, so why not just keep it going another few weeks? the Danskin is a fun tri and after asking around and finding that a few training buddies were also signed up, I wouldn’t be doing it alone.

TWT won’t have formal training for Danskin, but a bunch of us will be getting together to do some of the workouts. Emails were flying today – where to swim, what trials to ride. It seems we’re all relying on each other to get us to the race. Great way to go…and I’m so thankful for this group.

So, looking back to Week 10 of my TWT schedule, I saw there was a bike-run brick for the day. Or for one of the days of the week. With great weather today, I did my brick workout- 12 mile ride with a 2 mi run. Most of the ride I relived my Chicago Triathlon race…still fresh in my mind. The anxiety while setting up the transition, in the line up at the swim, cycling on LSD, and then running around the Shedd and running across the line. The race was still alive in my mind as I cycled in and out of the shadows on the path.

I still had energy and was feeling strong after my ride. I chewed a Shot Block and downed some water before running. NOT good. I got a cramp.

I worked through it by laying down in the grass and doing some crunches. Something Bruce (with track experience) said to do. It works. I think it pulls the blood to the area so it works out the cramp. Anyway, I finished my run easily and decided to next time skip the blocks until the end or try these new enlyten electrolyte strips. A nurse friend told me about them. They dissolve in your mouth and are quick to get into your system – no water needed to follow. No gooeyness.

After coming home I tried some Skinny Cow skim chocolate milk. Thick and creamy and it was to die for! Awesome taste!! The label says it has 37% more protein and 33% more calcium than regular while milk. I found my new favorite post work-out drink!!

Bruce was back on his bike last night. He’s taking predizone to help minimize the pain in his back. It seems to we working. The other night he ran and said his legs felt good. He’s taking it slow and getting back into exercising. We hope he continues to get better. I can say he’s bending down a little slow but never complains!

Weather forecast, massages and chain scrubbers

Wedding bells ring today for one of our training mentors, Pat. Consequently, he’ll miss the Chi Tri, while he and his wife celebrate, relax and soak up some sun in Hawaii. Dreams of the Hawaii Ironman? We wish Pat all the best. I look forward to seeing him at our post season party!

I didn’t have the wedding excuse like Pat this morning as I didn’t make it to my final practice today in Chicago, but did do my workout (sans the swim) at 9 am this morning. With a cool morning in the burbs, about 65 degrees and I’m sure it was even cooler in the city. I looked up the water temp of Lake Michigan on the Chicago Park District website- actually not a bad 70 degrees.

I’ve been also become a little bit of a weather freak. I have the Weather Channel app on my iPhone and check it a couple times a day. I was so pumped to see that on August 30, the forecast is 75 and sunny!! Yippee! When I told my kids this, they shrugged it off saying, “So?”

Now as I look at the forecast for Aug. 30, it says 76 and 60% chance of showers! Yuk…let’s hope it changes again and that the showers are late in the or head south. I know I’ll be checking the weather every day, at least twice a day!

As I ran my short 1.3 miles after my 6.3 mile bike ride in the wind (I was thinking it’ll suck if it’s this windy on race day…) I thought of how my training and body has transformed this season. I’m in the best shape of my life! My legs are as strong as they’ve ever been. I never dreamed of  being at this level. I stretched on our deck outside in the sun, did a plank then just rested, closing my eyes…feeling the warmth on my face, I thanked God for finding Libby and TWT and this group…I thanked Him for my health. I leaned on my dog, Riley, and savored the moment.

A massage today loosened up my tired muscles. My shoulders were tight and the masseuse told me to relax and let it go….I tried and then tried again. I wish I could relax more. Maybe get back to meditation on a regular basis- clear the mind totally.

Bruce had his MRI and was given a disc to take a look at. He hasn’t looked yet and I think is nervous a bit about what he’ll see. In the middle of the night last night he woke me up saying in his sleep, “My back really hurts worse.” I asked him this morning if indeed it was, and he said no. Who’s telling the truth here? The sleepy or awake Bruce?

Bruce bought a Chain Scrubber from a local shop to clean our bike chains, then grease them back up. Can’t wait to do then try it out on a ride tomorrow .

Later tonight, more sports! Bear’s pre-season game vs. Giants. The boys first NFL game live!

Feeding the fire with fuel and friends

I kind of fell off the wagon last week. My vegetarian wagon, that is….I’ve been a lacto-ovo vegetarian for about 15 years (modified, as I do eat fish). I gradually stopped eating meat as a 4th year college student when I took an ethics class. I’m an animal lover and couldn’t bear the photos of crammed conditions of the cows, chickens etc…and there there was the impetus of hormones fed to the animals. Not for me. The final draw was that we can survive without eating meat.

Anyway, for some reason I felt I needed the protein last week with all of my training, and the family needed a boost, too, so I made a chicken (instead of tofu) stir-fry- with lots of veggies. I had a few bites of chicken…not bad. didn’t feel like I’ve been missing anything..really could’ve gone without.

I am reminded of  Scott Jurek, an ultra marathon runner, who I interviewed for an article on alternative healing for injuries for Runner’s World, “Natural Cures.” He’s a VEGAN! Yes, he’s runs 100 mile races and doesn’t eat any dairy or meat foods. He’s meticulous about his nutrition, but is successful at endurance running. It can be done.

RW also has a Sport’s Dietitian blog worth checking out as well as PowerBar’s website, which has nutrition articles and resources about fueling for training and races:

In the meantime, I’m going to stick to my vanilla or chocolate whey protein drinks for my afternoon boost. Trader Joe’s has great ones. I’m going to check out what Whole Foods offers, too.

Saturday’s rehearsal tri in Chicago was a great experience, despite the early crowds. By 6 am we started walking down Ohio Street beach to start our swim. So grateful to have my wetsuit this day, since the water was a cold 60 degrees or so. One TWT person only had on thin swim shorts – were they even swim shorts? Maybe it made him swim faster; he was out of the water first!

The bike is always tricky along Lakeshore Dr. path, since there are so many runners. I was on the path before 7 am, and it was getting crowded. At 7:10 am I saw a young kid wheeling out a grill – reserving his families spot for the air and water show!

On my way back to our transition area, I got sandwiched between 2 running groups and was terrified I might fall and wipe someone out! Every so often I heard a runner yell to his group, “BIKER!!” Like I was some kind of nuisance that shouldn’t have been on their path. OH well, I was on my way to becoming one of THEM – a runner- in just a matter of minutes I’d be running along the lake path.

I hustled along in my transition…and found one of our athletes sitting down. She had forgotten her cycling shoes in her car. I asked if she wanted to run with me. She did for a few minutes, but had to stop because of some exercised induced asthma. New to her…a friend’s inhaler helped her a bit.

Running past a Chicago beach with palms trees is cool…but the Palm trees seem out of place. Our own little vacation spot in the north…among the high rises!

The running path was packed, too, by 7:20 am…I finished my 2 mile run and got the heck out of the city….Home by around 8:30 and my kid’s weren’t even awake yet!

Bruce had just finished a 2 mile run, nursing his back and getting ready for his Olympic distance tri on Sunday at Pleasant Prairie. He ended up doing it in great time, 2:30:15 or something like that. He bonked on the run at mile 4. He just wanted to not walk and get through the final 2 miles. He did it!!

Yesterday’s work out  I was drenched in sweat after a track workout in the humidity – 10 min warm-up, 6×400′s with every other lap at race pace, then 10 min cool-down. I drank water and sucked on shot blocks, cranraz flavor, after hard laps. Hydration is KEY on hot days. I learned the hard way last year during the Chicago tri, as I was dehydrated on the bike, afraid to sip too much water for fear of losing control of my bike.

Yesterday evening, we shared a meal with some fellow TWT athletes and some friends. Nutrition is a huge component to training and racing and also to be enjoyed with others as we swapped some tri stories from the day.

I admit, part of the training is socializing – meeting like-minded people. Each TWT group training session I look forward to seeing and chatting with others. It feeds my fire – people are what make the whole experience FUN and complete.

Looking forward to Tuesday’s work-out and happy hour to follow. Keep feeding the fire!