Pacing – your peace of mind

If I’ve learned anything over the past 5 months of training with Mary, it’s pacing and its importance. Don’t get me wrong, I’ve learned a lot, but pacing stands out as one of those tricky but extremely useful things when it comes to training and racing.

Tuning into your body and setting a steady, consistent rate of speed you can hold for a period of time is pacing. Now, whether you have a fast pace to work your aerobic capacity or a slow steady pace to build endurance depends on the goal of your workout.

Interesting that the word itself- pace- originated from the Latin and literally means “in peace.” I think once you find you comfortable pace you do achieve a sense of peace!

I think pacing is a difficult thing for me to capture while swimming- but something I’m getting accustomed to the more I do and watch the clock. So much of pacing is attributed to feeling – how much I’m exerting and knowing how long I can handle the speed.

Tuesday evening I had a swim lesson with Mary. I wanted her to critique my stroke and give me some tips on fine tuning it. She also timed me on a 50 yards, so I swam as fast as I could. Mary asked me what I thought my time was- uh, 38 or 40 seconds? I had done a few 25′s in 18 sec as my fastest. She turned around her timer and it showed 35 seconds. To my surprise! I couldn’t keep that up for long, though, surely not a 200 or so. Her point was, if I could go fast on shorter distance, then my pace for longer distances would improve.

Next, Mary asked me to swim a 100 yards at a pace I could keep for 1 mile. Trickier. Much trickier. I thought about it and took off, but thought I started off too strong. After about 25 yards, I then calmed down a bit and settled into my pace. When I was done, I doubted I could carry that pace for a mile. But, I had become a stronger swimmer…so much to think about and practice!

Mary did suggest that on my pull I bring my thumbs closer to my hips – keep my arm angled tighter to my body for a better pull, then really finish the stroke at the hips. She also had me practice and drill reaching and twisting my hips forward a bit more to give me a few more inches of distance on each stroke. Just a few inches each stroke adds up over a mile! Inch by inch….you get there!

There’s always something to think about when you are swimming, biking, and running – technique and pacing is key to being successful in each sport. Take it piece by piece and think about something each workout or in sections of your workout. And, enjoy the ride! Check your pace and the clock from time to time – this will help you pace and see your progress -all motivating you to keep on going….and enjoy your “peace” or pace of mind.

Swimmin’ with fins

I never thought I’d be excited to receive swimming fins (flippers) for a birthday present, but here I was just last month, opening fins out of a gift wrapped shoe box. They were a new training toy.

Yellow fins fit my size 8 1/2 shoe size feet. Bigger, webbed, feet will make me swim faster- and it’s a good workout for the legs while training. Ever since Bruce got his for Christmas, I wanted to try them too. Only chose the short, cut-off fins for him, which really were too advanced for his swim stroke. He had to go back to Keifer swim shop to get the longer ones.

Yesterday, Saturday, I happily toted my yellow fins to the Glenview Park Center Pool for my 1 hour workout. I asked another swimmer if I could share his lane. He said fine and as I was getting on my cap and goggles, I told him I was going to try my fins for the first time. He was an accomplished swimmer, with a smooth stroke and perfect flip turns. He smiled and said, “Well always thought that you just practice with what you’re going to have in the race.” I told him the fins would help me develop my kick for tri training. There’s old school and new school….I was game for trying the new school.

After warming up, I slipped on my fins and took off swimming down the lane. I kept them low, just under the top of the water and with a small kick shot across the 25 yard pool. Whew – I was fast! These with my wetsuit and I’d be swimmin’ like a fish. Sprinting 25′s, I focused on my kick and form…I felt like a speed boat, or a torpedo -whatever moves fast through the water. I was having a blast!

After some intervals, I tried to keep my arms slow and focus on my glide- so much easier with the fins. I took a few breaks to take off the fins swim my regular freestyle stroke and my legs dropped a little, as they felt a weightless…I still felt I was swimming fast and steady.

In the locker room, another swimmer asked me about the fins – what was their purpose? Positioning and strengthening…they were fun to use. She said she was really trying to focus on fewer strokes per length of the pool and that was hard to do.

Honestly, I felt my legs might be sore today – but no. They felt fine as I ran on the treadmill. I’m stretching my hip daily now and it’s not so sore and tight. Having stopped yoga to fit in my swims, bike, and runs my left hip has tightened up. Just doing some pigeon poses has mad a difference.

Tried swimming with fins? let me know what you think – pros and cons!

Learn MORE about swim stroke and tri training in Libby’s and my book – NOW available on Amazon!!  and Tri the Journey. YOU can TRI too!!!

 

Mixing up smoothies and core work for video/photo shoot

Moms doing triathlons on a shoestring budget; that was the theme of our video/photo shoot last Friday with Beth Engelman, writer/columnist, author, and prior teacher (www.mommyonashoestring). AND you can learn to do a tri and be inspired by reading TRI The Journey….our book soon to be published (January 2011).

Libby, Mary Bradbury, Kim Morgan and I- all triathlete moms met at Beth’s kitchen at her home. After a quick intro to each of us, Kim whipped up her fav healthy, power smoothie – loaded with anti-oxidants, calcium, protein, and carbs. Frozen berries (a good staple to that keeps in the freezer), greek yogurt, protein powder, Almond milk, and few other secrets. YUM, good…you’ll have to watch Kim at work and try the recipe.  Good for post workouts. We all cheered with our glass of smoothie for a photo!

Mary then got down on the floor with Beth to demo a plank – knees down at first to try, then with legs all the way behind them, butts even (not in the air or too low to the ground). Hold for 1 min. Remember to breathe….Beth did great – joking this was something her ex-husband would have made her do. Mary demo’d lunges, too. Keep good form and go slow.

Libby and I talked a little about gear and transition. Yes, you can get by with the basics; swimsuit, goggles, whatever bike you have in the garage (tuned up and safe to ride), helmet, water bottle, running shoes.

You can do a triathlon-be empowered, have fun, get fit,  do something for you – find the time in your schedule, AND be a good example for your family.

Look for our video and article on Beth’s site to be posted on January 13, 2011!

In the meantime, I’m doing yoga, playing paddle tennis, swimming, cycling on my trainer, and running on the treadmill (soon to be on the indoor track, too.). Phew! Busy and liking my schedule.  I’m enjoying doing swim drills – improving my stroke and thinking all the time about my body position, arm position, and rotation. I think it’s paying off . I’m finding that a few treadmill runs haven’t been too disastrous- I’m not one to run in place indoors. If I break it down into intervals or a few accelerations it’s doable- as with most of workouts – huh go figure! It’s just like outdoor workouts – set a goal for each workout and mix things up and you’ll stay positive and motivated no matter what the day’s weather.

Tell me how  you stay motivated to workout  in the winter?

Swim, pull, kick!

Ready to get back in the pool and swim, I showed up (fairly) bright and early on a Sunday morning to the Glenbrook Aquatics Master’s swim program. 8:30 am on a Sunday is kind of early to get wet and moving – right?

I imagined a crowed pool of anxious swimmers  - with beady goggles on and fit physiques – shaking out their arms and legs a the poolside and swinging their arms. We’d all jump in the pool at the same time, splashing and kicking, fighting for our space. Thoughts of bumping into each other, slowing others down and pissing them off crowded my mind. I was thinking back to my early swim team practice days, which I didn’t follow through with. NO such thing happened pool side the other morning.

Phew! Instead, it was a quiet, small crowd of familiar TWT faces. Quiet pool and I got to swim in my own lane…ah…nice way to start the day. The coach wrote the work out on the white board on deck – lots of pull and kick sets. I kept a steady pace, liking the non-contact exercise. I focused on my technique and focused on  getting in as much of the workout as possible -4,800 yards was a lot for 90 mins.  I got through a little more than half. Around 9:15 my friend Kim joined my lane…we caught up on a few things and kept swimming. After having been prone for so long, I was a little lightheaded getting out of the water!

As I swam, I was grateful for this time. I reported to Bruce later how I’m now really enjoying my swims. I don’t feel so winded and feel strong in the water – enjoying my time more and more. So glad I’m doing the Master’s program and keeping up my swims during the off-season. Highly recommended!

 

Tri suit review…it’s good

I slipped on the sleek black & blue Kiwami Amphibian 08 Openback trisuit to give a test run in the pool for my last swim before the race. It’s design with splashes of blue around the sides and neck just looks racey.

It’s light weight and skin tight. The website says it’s 100 g…Yes, it’s a little constricting at first- needs to be a little worn in a bit around the neck. It felt good around my arms and legs, though.

When I took off for my first lap in it, it felt like part of my skin –  NO drag. Made me realize the amount of drag I must have just in my swim suit. It’s not like a wet suit in that there’s really no added buoyancy, but the fact that it’s sleek and light, helps with the drag – seems that way, at least. The website says it’s creates a “bubble lift” in the water. Maybe I’ll notice a difference in open water?  Or it’s small/tiny bubbles?

When I was done swimming, I still felt good in it. Still a bit refreshed…like I could continue a tri in it! Which is a good thing…It seemed to dry fast, too. Another bonus when jumping on your bike for a long ride.  Guess the open back is beneficial for the run…we’ll see come race day. There’s no padding in the seat, so I’m hoping it’ll be forgiving on the bike. I’ve put in some miles, so I think my body can handle the seat for a 25 mile ride. Here’s hoping!

Check back on Friday for race Expo and packet pick up updates. More to come on the tri suit performance, too!

Running – more than putting one foot in front of the other. Psyching up for Nationals! 1 week count down…

Training this week has taken on a new perspective for me, since Girls on the Run (GOTR) started on Tuesday. Training can get monotonous, but only if you let it. With GOTR – seeing young, eager, faces smiling and eager to run – gave me a needed boost of motivation.

Our elementary school, Glen Grove, took on the GOTR program last spring with just 15 girls – the max for one group. This fall, we have 4 groups of 15 – so 60 girls!! Wow! All the girls in the Tues/Th group are energetic, excited, and open to trying something new. I’m not a teacher, so am not used to seeing 30 young faces looking up at me. In these faces I see curiosity, spirit, and potential. These are young girls who have their life ahead of them – and I think by doing this program, they are going to gain such self assurance, will power, joy, and friendships. GOTR is so much more than running- it’s about teaching life lessons, too, that will take them far. They are all so capable of setting this 5k goal and achieving it- and learning alot about themselves and others along the way.

I’m coaching with 3 other moms during the session – all incredible women- so the endeavor is not mine, alone, by any means.

So, with my running this week, I’ve taken to heart that truly, running is more than just putting one foot in front of the other. It’s about what you get out of it, what it does for you…how it makes you feel, what running gives back to you and all of us. Sure there’s the technical part of it all. You don’t want to fall flat on your face. But really anyone has the ability to run. It’s all about how running transforms you as a person.

The girls goal to run a 5k in November is the goal- giving them the tools and practice to do so is our job as coaches, but along the way,  2 times a week, we are also giving them life pearls that will help them achieve their goal- and help them achieve others things in life.

In my training for Nationals this week – I’ve tried to keep this all in mind. I’ve kept those smiling faces at the front of my mind, and not let the hype of the race make me nervous, anxious, or totally bonkers!! Yes, there are details on racing that can make you craaaazy! I don’t want to let this happen….I know I’ll be thinking of these girls while I’m racing.

So USATriathlon had a webinar on Tues. evening – with race details- from parking to all the stickers we need to plaster over our bodies- even our swim caps! We’re getting Tri Tats this year- or temp body markings for our numbers, rather than using black marker on our arms and legs. Should be cool to try. Anyway, we got the lowdown on the race course- swim in 85 degree water!- in the water start, “challenging” hills on both the bike and run course- some shade near the end of the run. Lots of details – so plan to watch the video again this weekend….predicted weather next Saturday is 91 in Tuscaloosa! Still summer time there! let’s hope it doesn’t reach 91 until later in the day.

As I read through my TRI the Journey manuscript – yes- it’s printed out and getting polished daily…scrubbed, maybe?- I hit the techniques chapter and caught what we had written about swim technique – most olympic swimmers’ hands enter the water near their ears. So…thinking about it…I tried doing this in the pool. I was cruising! My hands always entered far above my head, not close to my ears or head. In doing so, I was gliding more underwater and reaching the wall in 15 strokes! Practice, drill, practice…and it’ll come naturally. I’ve also been really focusing on bringing my elbows up high to and scrapping my thumbs next to my body in order to do so. (for more techniques and training order your copy of TRI the Journey…

Technique, technique, technique… in all 3 sports. It’s never too late to try and practice new things to make us more efficient.

Count down to Nationals- I’m excited to enter a college campus again! I love the campus atmosphere and it’ll be fun to be with stellar athletes all raring to go…I’m blessed and grateful for this opportunity!

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

Ah…lake swims and a fun July 4th Run Posey 4-miler with family

Oh, I just couldn’t wait to get in the lake again and swim! It’s been so long. The July 4th weekend was my chance in Posey Lake in Michigan.

There’s something about swimming in a lake- the freedom, bliss, and being in nature. Being one with nature is an awesome, liberating feeling.

We stayed at my sister and brother-in-law’s lake cottage – where they have all the fun things to play in the water.

I decided not to bring my wet suit, to just swim in my bathing suit- even more liberating! On my first swim, I borrowed my nephew’s short wetsuit – with a price tag of $20 from TJ Max! Sweet deal you can’t beat. It’s really a suit for wakeboarding, but worked fine for a swim- except that a few strands of hair kept getting caught on the velcro closure at my neck.

I recruited my son, Eric, and my other nephew Kevin, to accompany my in the kayaks while I swim. Never swim in open water alone! Just in case you get tired. And it’s a smart so boats can see the kayaks if they don’t see your brightly colored swim cap.

The continual swim was refreshing…murky water, but I still was able to work on my technique. Breathing, pulling, rotating, balancing. It all came back. Nice to see the smiling faces of my family in kayaks next to me while swimming too!! Support is good!

The next family event was the Run Posey  - a 4-miler to raise funds for Juvenille Diabetes. Great cause. My sister Cathy recruited her 3 kids, Lindsay (14), Ben (12), and Allison (10). Kevin (an 8th grade track star)  was in. Eric (9) my son, wasn’t interested….and Steve, my brother in law, was nursing a knee injury from cycling (he’s been a top racing cyclist his whole adult life).

Cathy woke up the crew by 7:30 am for the 9 am race. Lindsay was weary – really not wanting to do the race. She was talking about walking it. Allison wanted to walk it and Ben was warming up the night before at 9 am! He’s competitive…

I registered that morning. The race stared down the street from their cottage. About 200 people signed up and the lead runner ran it last year in 21 mins plus change. Impressive.

With the horn off, I started running with Lindsay and Allison, Kevin went ahead. They were keeping up. A crew of fast runner’s took off. the course was through the woods, up some hills, and on some country roads- all around Posey Lake. An challenging and interesting course.

After about 1/2 mile, Allison peetered out -and said “Lindsay, I’ll walk with you!” Lindsay kept going. Later I caught up with Kevin…who’s used to running 500 meter races…”hey Kev, take advantage of the downhill!” as I passed. Soon I saw Ben ahead – speedy boy. But then as we continued (I as running just behind a gal in pink), I saw Ben ahead grabbing his side- cramp bothering him. He walked a bit. I caught up with him and told him to hang in there…let’s run in together.

So we did. He felt better, and pushed ahead. He sprinted at the end, as did I. He crossed ahead – super proud of a great race.

Lindsay not far behind – she ran the whole 4 miles despite her trepidation at the start!!

Cathy had a great time, too! Once she finished, she went back to run with Allison – who sprinted to the finish line.

Steve took photos and encouraged the runners (photo to come….).

Great day for a great cause- and family time, too!

Back in the lake for swim…just my bathing suit…thinking of how fun and special it was to run with family.

Beach run @ Spring Break in the Bahamas

A much needed reprieve Atlantis on Paradise Island in the Bahamas with my family filled my heart and soul last week. My beleaguered body was rejuvenated by the sun, sand and water of the topical island – and a few island drinks, I must add!

Ah…. the sounds of the surf. The curiousness of our two boys – they couldn’t get enough of the ocean! They’ve been to S. Carolina before, but the waves weren’t nearly at big. Brad & Eric’s excitement reminded me of what it’s like to be young and to experience new things.

I didn’t expect to run much this week. I did get in a 4 miler the day before we left- it was a scaled back week, which I welcomed. I waited until Wednesday to run in Atlantis – just 30 minutes- between pools and around people- to the Dolphin Cay to check it out (with Dolphins saved from Katrina) and back to the hotel. Not much of a run, and my legs felt a little weak, but I put it in and can’t complain about the views of the ocean, palm trees and sunshine!

I also got in a swim, which I haven’t done in months. I figured it wouldn’t be until the end of May before our outdoor pools open, so I swam for 25 mins. – alternating freestyle and breastroke. Looking up at palm trees between breaths was exhilarating. I love palm trees!

Honestly, when we returned and I had an 8-miler on the schedule, I was scared. Really afraid of how I was going to feel. Then I decided it wouldn’t be such a good idea to run that long after taking a week off.  So, I went for a run not expecting much, but just trying to run for 45-50 minutes. I ended up running just over  6 miles in 57 mins. Not great, but I did feel good. Phew….I didn’t loose too much!

By mid-week, rain pelted me in the face as I fought winds while I did speedwork. I was not excited about it. I put on my hat and gloves and just did it. There are worse things in life. I ran 3 x 1600 at a 7:30 pace, with 800 jogs between. It was rough in spots, but in the end, I was proud I did it. That night before falling asleep, I told Bruce that what motivated me was the fact that the track work was going to make me stronger so that come race day I’d feel strong and ready for the 13.1.

Yes, I’ve learned through the tri-training, that hard work pays off. Sometimes it’s tough to believe, but that’s what training is all about. Set a goal and make it happen. Some days will be harder than others, but there is a payoff!

I saw the end of the Biggest Looser show the other night. I haven’t been watching it so don’t know the contestants, but the person voted off ran a 1/2 marathon for her 40th Birthday. Seeing her cross the line thrilled with her accomplishment reminded me of my purpose and the excitement of a race- added inspiration!

Now, for writing, I’m taking a stab at writing short pieces for LiveStrong.com – Lance Armstrong’s a health and wellness website. It’s up my ally and I’m a fan of Lance. So…my first piece is on hot stone massage. I’ve had one before and thought it was great. Now I’ve learned about the basalt stones that are used. Very neat! I’ll post a link when it’s live.