Monday, December 26, 2011
Friday, December 16, 2011
- Swim - this is a great time to add some drills into your swim set. I have athletes do some other strokes during this time of year. Incorporating back and breast stroke will help strengthen your freestyle swim.
- Bike - this is the time to add some cadence and single leg drills into your training. These are best done on the trainer and will help improve your performance on the bike. Increasing your cadence on the bike will be beneficial during your race season!
- Run - Some of your easy/moderate medium distance runs, pick one area to focus on. Some example are:
- Cadence - 90 steps per minute
- Arm movement - make sure your not crossing over in front or hunching your shoulders.
- Mid-foot landing - many runners heal strike and don't even realize it.
- Minimize your impact by listening to your run...can you hear your landing? You should not be able to hear yourself run.
- Strength training - do two days of strength training a week. During the race season it may be hard to even do one day. This time of year try and add an additional day.
Tuesday, November 15, 2011
- January - Phoenix Marathon
- My goal here is to PR with a 3:35 however 3:30 would be great!
- February – Panama 70.3
- My goal is to PR at 5:15 however 5:10 would be awesome! A secondary goal would be to qualify for 70.3 Championships in Las Vegas. This could be tough depending on the competition.
- April – Rage Half
- This is just a training race for my full Ironman in Texas
- May – Ironman Texas
- My goal is to PR at 11:30
- July – Escape from Alcatraz
- My goal is to beat my previous time at this race
- October – Pumpkinman Half Ironman
- My goal is to beat my previous time at this race
- November – Roth Challenge Full Ironman Distance in South Africa
- I don’t really know what to expect here. I am doing this race because my boyfriend is from South Africa and wants to do it.
- Running – I will alternate track/hill workouts into my training. I have previously done very little of this ( I really hate speed work)
- I am swimming with a group (masters) once a week and other days I usually swim with clients. Previously I mostly swam alone. Swimming with others will push me out of my comfort zone.
- Running with others. I run a lot with my boyfriend and sometimes with other clients. This tends to push me a little harder. Previously I did most of my training solo.
- My diet (although still not perfect) has improved. I have added much more veggies into my diet. The antioxidants from more veggies will certainly help with recovery. I have added more protein for recovery. Most of these changes are thanks to the good influence of my boyfriend who is a much better cook than me.
- More stretching and foam rolling. I definitely slacked on this last year.
Thursday, November 3, 2011
Sunday, October 30, 2011
Monday, October 24, 2011
|My first (and only) 8k swim|
Monday, September 26, 2011
|running to the finish|
|Hollie, Jeff and I|
|Post race talk with Vic|
I had another client Derrick who completed his first Ironman on Saturday. He completed the Redman Ironman in under 16 hours! Excellent job Derrick.
|Getting my eagle award (very ugly first place award)|
|Gary, Michael, Vic|
Monday, September 19, 2011
Here is a volunteer video from the 70.3 World Championships. You can see me and a few other PC volunteers at about 2 minutes 17 seconds into the video.
|Nancy, Karen, and I at swim start|
Sunday, September 4, 2011
- Listen to your body and your coach. If you feel anything slightly out of the norm for you then talk to your coach. Maybe they will suggest a few days of an alternate workout depending on your problem. Don't just modify things yourself without getting advice.
- Swimming, biking, and running are great but don't forget about 3 other things that are equally important
- Stretching ( I stretch by myself about 3 times a week and have someone who stretches me once a week for an hour) Nancy Dickenson is the best at stretching and you can find her contact information at www.corehore.com.
- Foam roll
- Strength training
- Massage is another way to keep your body healthy. Find a great sports massage therapist and try and get it done at least once a month. In Las Vegas Ashley Godfrey and Jessica Wheeler are the best. Contact me if you live in Vegas and need a good sports massage therapist.
- If you are experiencing continued problems with injuries then you might need someone to evaluate you when you are running, swimming, or biking. Running with improper form can lead to injuries. Biking on a bike that is improperly fit can cause injuries (and you may feel these injuries when running only not even when you bike). Biking on a bike that is not fit right can absolutely cause you problems on your run! If have bad form swimming it could lead to shoulder problems. Get help if you have ongoing injuries. The Chi Running Clinics are very beneficial for beginning and advanced runners. Chi Running is all about running injury free - www.chirunning.com.
Friday, August 5, 2011
Tuesday, July 19, 2011
Monday, July 11, 2011
I recently felt this way with my swimming. I am a good swimmer and love swimming long intervals. I hate doing anything fast. I do incorporate some speed work into my training but I am not getting any faster. I even swim with other triathletes to motivate me and push myself. Last week I decided to go swim with Viva Las Vegas Masters. This group is made up of some really great swimmers (not just triathletes). We did a variety of strokes and I really pushed myself in the pool. I thought I was getting quality swims until I went to swim with them. We did a variety of strokes which for any triathlete is really great to do but many never do them. When I swim with on my own I add a little variety with the different strokes but I can't say I push myself like I did when swimming with the masters group. Swimming with this group made me think about my training overall. How am I going to get faster in my training? Maybe its not a bad idea to swim with swimmers, run with runners, and cycle with cyclists! I think at times it could push you over a plateau in your training. Training with someone better than you might push you harder than you would like to go or would have one your own.
I am going to continue my swimming with the masters group and hopefully I will get faster in the pool. The Viva Las Vegas Masters swim group is a small group in Summerlin. As a coach who is always the one on deck telling people what to do it was a good change to have someone tell me what to do. It was hard but as always it was a good feeling to be pushed to my limit! Oh and they said that was an EASY workout that night. I will let you know how my next masters swim class goes so stay tuned!
Monday, June 27, 2011
to avoid impulse eating.
your activity level) and 1 fat. A serving size is about the size of your palm. If you wait to eat when you are really hungry you waited too long. When you finish eating you should not be
stuffed or really full. Eat small meals every 2-3 hours. Planning is the key to success! Track your food intake on a log or phone application.
keeping your energy levels high is COQ10. Make sure you get the form Ubiquinol and take 100mg a day! This provides cellular energy.
Wednesday, June 22, 2011
- Studies show that people that track their food intake have greater success with weight loss. Track your food intake each day EVEN if you have a bad day! Use simple phone applications to make it easy. I like myfitnesspal! Make sure to pay attention to all indicators not just calories. Watch things like protein, sugar, fat, sodium, and fiber. Fiber will keep you feeling full and more satisfied and the goal should be between 20-30 grams a day!
- Plan your week of meals on Sunday. Prepare food for several days so you don't grab bad choices at the last minute. Place each meal in individual containers.
- Don't have unhealthy food choices in your house and this means even if you have kids. People often tell me they snack on their kids food sometimes when nothing else is available or because its easy. Why would you want to feed your children junk? Keep healthy choices around the house for you and your kids!
- Manage your time. Use lunch hour to get a walk or run in. Include kids on your walk or bike ride in the evening or on weekends.
- Track your water intake and ensure you are getting enough each day. Start with a full gallon of water and strive to finish it by the end of the day. Don't just estimate and assume you are drinking enough.
Tuesday, June 21, 2011
You might ask why I am telling you about my day. Well my job wasn't always this great. My life wasn't always this stress-free. I worked in the corporate world for almost 20 years. I worked in retail as a district manager and supervised at times up to 30 stores. It did not matter how many hours I worked, there was ALWAYS work to be done. Lack of sleep and stress were always a battle. I trained for 3 Ironman events while trying to manage my work, training, and life. I finally came to the conclusion that there would always be work to be done, no matter how many hours I worked. I stopped killing myself and still was able to perform within my bosses expectations. But eventually I gave it up to be a trainer and do what I really love! Not everyone can do that.
Many people begin exercising to become healthier, be fit, feel better, and lose weight. The first thing they do is begin an exercise program. That is a great start but there are MANY other components to leading a healthy life. If all you do is start exercising you may be disappointed at your results. If you are sleeping less to get up earlier to exercise you may be negating all your hard effort in the gym. Lack of sleep could cause you to feel tired and could lead to weight gain! Lack of sleep could affect your cortisol levels which is a hormone that if elevated could cause weight gain. Cortisol also causes muscle breakdown. So if you are going to the gym lifting weights to gain muscle you may be sadly mistaken. Lack of sleep and stress increase cortisol which causes muscle breakdown defeating all your hard effort weight training. Not to mention if your diet hasn't changed and you are not eating enough protein you will have a hard time putting on muscle. If you begin exercising don't sacrifice your sleep!
So lets recap......you decide to workout because you want to become healthier. So you give up some sleep. You still are stressed at work, haven't had time to really commit to eating healthy but are trying to make better choices. You are frustrated because you are spending time exercising, your more tired, and not losing weight. Sound familiar?
I see some of the same people in the gym working out everyday for hours. Some of them come to my classes (aqua or spin), they do weight training, spending up to 2-3 hours at the gym each day. I am amazed these people are overweight (seriously) for years....nothing changes. All the time they spend in the gym and NOTHING! If you are spending more than an hour in the gym and you are overweight, not losing weight, something is wrong with your program.
Becoming healthier, feeling better, and losing weight involves many things not just exercise. We all have very busy lives but no matter how busy you must make being healthier a priority. If you don't make health a priority and live at your job, there may be a point where you are forced to take time off due to a health related illness. You need to focus on all of the aspects of being healthy NOT just exercising. Here are all of the important things you must do in order to be healthy:
- Eat Healthy
- Get 8 hours of quality sleep
- Drink plenty of water
- Take essential vitamins
- Reduce stress (yoga, meditation, relaxation)
- Surround yourself with positive people that make you laugh....remove negativity as much as possible
- Time management and don't live at your job
Wednesday, June 8, 2011
Friday, June 3, 2011
I raced at Ironman Texas May 21st, 2011. This was my 5th Ironman to complete. The best feeling I have had in my life is crossing the finish line at an Ironman. It is amazing and even better if the race went well like my latest one. I was stoked and felt like I was in the best shape of my life. I had my best performance and recovered better and faster than any other Ironman race. Now its two weeks later and I am already restless without a big event right around the corner. I have the same feeling I have had after every big event in my training history. I don't have any big events immediately around the corner and to top it off I have cut back on my training. All of which is good for my body to rest but I feel blah! That is the only way to explain it. No big workouts, light training and no endorphine rush! Being an expert in fitness as a triathlon coach and personal trainer I know my body needs some easy weeks of training after an Ironman. But my mind doesn't want that. I get a rush out of training hard and having a goal approaching. I can't explain why I am like that but it keeps me happy and my mind healthy. My next big race isn't until October. I have a few smaller ones throughout the summer but nothing major. I know I am not the only person to experience post Ironman blues. I have talked to others and they get what I am saying. It is an uneasy and unfocused feeling.
So what is my strategy to get me back on track?
- Take this time to get personal stuff done that was put on the back burner for the past few months.
- Try some new things. I recently bought the TRX training kit and will be doing this in place of strength training for a month. I have been wanting to do this for a while.
- Work on improving my speed and focus on a few shorter distance races throughout the summer.
- Focus more on flexibility by incorporating hot yoga into my schedule. I will continue to see Coach Nancy once a week for my stretch session.....she is amazing and keeps my body healthy through all the training. Check her out at www.corehore.com.
- Put more time into my personal training business and triathlon coaching business. My business is busy but there are several things I have wanted to do to make it better. This is the time to do it!
Monday, May 23, 2011
It is funny because in other Ironman races I always have a variety of emotions all day during the race. I question why I decided to do the race, I want to quit, I get excited from fans cheering, the emotions never end. Saturday in Texas I was pretty level headed all day once I finished the craziness of the swim. The swim through me for a loop because once again I had to fight through the first half to survive! Here is a photo of the madness! I felt like I was fighting for 30 minutes before I could get into any kind of rhythm to swim. I ended with a slower than expected swim but was glad to get it over. I got on the bike and felt great from mile 1 to 112. It was flat with some wind but nothing compared to what I have trained on in Vegas. I did not push myself as hard as I could have on the bike but in the end that was probably a good thing because I felt pretty strong on the run. During this Ironman I did not ever ask myself WHY I was doing it, I just focused on getting to the finish. I took it one hour at a time and ultimately had my best finish in an Ironman event. I finished with a total time of 11:43 and 9th in my age group. Best of all after my race I felt good enough to go out and eat at a restaurant. Every other time I have raced I was so destroyed from the race I could hardly move off the bed once back at the hotel. Here is a photo from the finish after I crossed the finish line.
Saturday, April 16, 2011
The water at lake mead was VERY cold. I am not sure why all of the sudden I have issues with really cold water but it seems the last two races that I have done in water temps in the low 50's have been really difficult. I have raced cold water races and never had issues but these last two have challenged me in a whole new way. When I got in the water I had to slow my pace to control my breathing. I am pretty sure the water temperature was a factor in my labored breathing. Staying calm and keeping an easy pace when this happens is essential so that is what I did. Let's face it triathlons are not won by the swim anyway! Coming out of the water to transition I was shivering. Taking off my wetsuit was a challenge.......transition in general when you are shivering is a challenge. For the first 15 miles on the bike my teeth were chattering. I couldn't push my effort at all I was so cold. The thing that sucks is that when you are that cold your body uses alot of energy just trying to keep you warm. So I wasn't going fast on the bike but my body was working hard. I finally warmed up and started feeling good on the bike. My plan for this race was to cruise through the swim and bike not pushing too hard and try and have a really good run. Because of the cold water this was exactly what I did! My bike time was slow for me but average for most. I got off the bike and began the 13.1 mile run. Right from the start I felt strong on the run passing two girls. This is going pretty good I thought. The run was NOT flat by any means. Slight/moderate hills, long inclines, rocky terrain made it a challenge. I was still feeling strong at mile 5 and sticking to a good pace and my plan. My plan on the run was to walk all aid stations and try and keep around an 8:30 min/mile pace. So far so good and I even passed a few more people. This is great because usually on the run I don't get the opportunity to pass many people! Back to mile 5 and feeling good....until I hear a girl breathing hard and getting closer behind me, then ahead of me! Shoot she was moving fast. Now I pick up my pace. My mind is telling me don't let her out of your sight. So I kept her in my sight even at some points getting pretty close to her. She was an amazing runner and pushed me harder than I would have gone. In the end she finished ahead of me but I finished with one of my best run times an 8:10 pace! I saw her at the end and thanked her because I am sure I would not have ran that fast! There were some really fast girls racing today. I was happy to finish 1st in my age group and I think 5th overall for females.
I had a few clients racing today too. Greg finished his first half ironman today. He pushed through the cold, heat, hills, a flat tire, and he finished. Nancy is a trainer at LVAC and she is an amazing athlete. Her website is www.corehore.com. She won the overall female place for the olympic distance.
Tuesday, April 5, 2011
My most recent challenge was for each client to find something to add to their daily routine. Something that can improve their health and fitness either mentally or physically. I am positive that being healthy mentally can be a large part of your physical health. My clients were surprised that I was not telling them to remove something from their diet for this new challenge. For some people telling them what they can't have right off the bat does not work. So when trying to live a healthy lifestyle think about things you can add to your routine to help your physical and mental health. Keep in mind when doing this be specific. If adding food or fluids make sure you provide how much. When adding cardio, sleep etc. be specific in your goals. Here are a few examples:
- Drink more water - provide a specific amount and make your goal realistic. If you currently don't drink any water then drinking a gallon a day might not be realistic.
- Get more sleep. If you only get 5 hours on average increasing by one hour a night is huge. Is it enough.......no but again small steps and make it realistic.
- Eat more vegetables - specific amount.
- Eat smaller more frequent meals.
- Add more cardio or just add cardio if you are not doing it.
- Add stretching or foam rolling to your routine.
- Increase fruit each day.
- Take a multiple vitamin.
- Walk your dogs - I personally love this one!
- Add weight training.
- Add more protein.
Train Hard and Have Fun!
Wednesday, March 16, 2011
Wednesday, February 23, 2011
In the past 10 years I have raced in some great places. I have seen some beautiful things. I have swum the waters in San Francisco from Alcatraz. I saw the Golden Gate Bridge from the water as I was swimming and it was amazing and breathtaking. I ran the Maui marathon and saw whales off shore during the run. I raced in Hawaii on the big Island and saw some amazing things. I ran 50 miles through Headlands National Park in San Francisco and the beauty was spectacular. In many cases the beauty made the pain of the race well worth it. Costa Rica has been no different and exceeded all of my expectations. Although I did not have my best race, if fact I had my worst time in completing a Half Ironman, it was still spectacular! I went into this race getting over a sickness that I had the week before. A week before the race I came down with a flu and severe cough that triggered asthma. I went to the doctor the Sunday before the race and he loaded me up with inhalers, steroids, cough syrup, allergy medicine and he said I should not do the race. Of course that was not going to happen and I was going to race! I felt a little better going into the race but still had the cough and breathing problems. Most problems breathing were when I ran. I seemed to be OK breathing on the bike and swim but running was tough. It was going to be even more difficult in the hot, humid weather which can make asthma worse. Costa Rica was HOT on race day in the mid 90’s with more humidity that I have ever experienced. Keep in mind I lived in Atlanta and Hawaii but this was no comparison…..it was going to be a very long day! After being sick I did not put any pressure on myself for this race. I just wanted to enjoy my time in Costa Rica and finish the race. I knew the run would be tough since I still had problems breathing and coughing.
As we were looking at the swim course in the morning it looked somewhat long but then again it always does. Of course in addition to the heat and humidity we had wind. The water was rough like a washing machine. We had to do 2-loops coming out of the water once only to go back in a do it again. Most half ironman swims take me about 35-40 minutes. It can take 45-minutes on a really bad day or really long course. After several jelly fish stings and 25 minutes in the water I made it out……for the first loop! OMG this is crazy! It took me 55 minutes to do the swim. After discussing the swim with several people after the race they were also about 20 minutes over their normal 1.2 mile swim time. Ok so I don’t feel so bad about the swim. I have several stings from jelly fish to remind me of the lovely waters of Costa Rica!
The swim was done now onto the bike. Right out of transition there is about 2 miles of hills. I thought no biggy because I am used to hills. I ride hills in Vegas and its only 2 miles right? Well this climb was like nothing I have experience AND it was right after the swim so there was no time to get my legs adjusted to the bike. I seriously thought I was going to die by the time I got to the top of the hill. I could barely breathe and was gasping for air as I hit the top of the hill! My lungs were on fire. Most of the course was flat to rolling hills which was great except for the wind. Parts of the course the wind seemed to slow me down to 14-16mph which really sucked. The bike was 3-loops for a total of 56 miles. The unique thing about racing here was the locals. They were amazing with their support. The aid stations handed out baggies of water instead of bottles. You are supposed to bite a hole in the bag and drink through the hole in the baggy. After swallowing several pieces of plastic I finally got the trick. The bike course had about nine 180 degree turns on a pretty narrow road. I went wide on one of the turns going into the gravel for a nice little crash. It was nothing major just a few cuts, scrapes, and bruises. I got back on my bike with the help from several local Costa Ricans and was on my way. I finished the bike and was off to the 4-loop run course.
By this time it was exceptionally hot and this was no easy run. The run included hills, sand, heat, and humid conditions. It was clear from the beginning I was going to have to walk a lot. My breathing was labored from the start of the run. I think the combination of being sick, dehydrated, and the heat made my breathing and asthma worse. After each loop we run through transition to begin the next loop. After the first loop I stopped at my bike and got my inhaler out of my bag. Two puffs and I was off for another loop. I did another loop and two more puffs, another loop two more puffs…….can you overdose on asthma inhaler. If so I was close and it was not helping at all. I really couldn’t breathe. Each time I came around by transition I seriously thought about stopping. It is amazing the mind games that happen in my head during a race. I wanted to quit so many times this day, I was so close to quitting several times, but I didn’t and I kept walking and trying to run and trying to breathe. When I finished the run I went directly to the medical tent hoping they had oxygen. I was trying to tell them I have asthma and can’t breathe they tell me to sit down. They give me an inhaler which didn’t work any better than the one I had. They didn’t have oxygen which would have probably helped.
Monday my body felt really weak, my lungs ache, I was sunburned, my middle finger was swollen from the fall on the bike, I have jelly fish stings, but I also have memories of a great race in a beautiful place. I met some great people and saw a lot of really amazing locals supporting the race. There were local people all over the run course pouring ice cold water all over me, putting sponges on my back, neck and head. The locals were offering me watermelon, cantaloupe, coke, and water. These were not at aid stations these were all local people on the streets. People were stopping in cars offering water. There were horses on the run course, dogs eating fish bones, an iguana, and people cheering everywhere!
Monday the day after the race I went to the spa for 2 ½ hours of a massage, mud treatment, scalp massage, and a facial and it was amazing. After the spa I sat at the bar near the pool enjoying a pina colada. I was leaving the following day on Tuesday so I just wanted to relax. At sunset I went to the other bar at the hotel to get a great view of the sunset. I sat there with several other people that did the race. We enjoyed great conversation and a great view. I thought my flight was leaving at 2pm the next day. I was traveling with a great company called Endurance Travel. They were awesome and I would recommend traveling with them (www.endurancesportstravel.com). I told them what I thought was my flight time so they planned on taking me and a few others to the airport leaving at 10:30am Tuesday. I planned to sleep in, go for a morning swim and then get ready to go. I woke at 6:30am and thought I would double check my flight time. To my horror it was 9:50am. I frantically threw stuff in my suitcase, brushed my teeth, and had the hotel call a cab. In Costa Rica they suggest arriving to the airport 3-hours ahead of time and it takes an hour to get to the airport! As I ran into the lobby I saw the guys from Endurance Travel and they said they would take me to the airport…..thank god. I made it to the airport but barely. I was disheveled and hungry but made my flight. It was a hectic ending to a great trip. Now I am in Atlanta until Sunday. I am speaking at SEE-ME (Southeastern Multisport Expo) www.seeme2011.com on Saturday the 26th of February. I am excited to be in Atlanta for a few days. I lived in Atlanta about 5 years ago and loved living there. I have a few more days of R&R before going back to work on Monday. I am sure my clients are enjoying my vacation as much as I am........hopefully they are getting to the gym:)