Reaping the Rewards

As I entered off season this year after my final race of 2015 in October, I made the decision to approach it with a different mindset.  Instead of backing down on my training, I opted to press on and see what improvements I could make to my body, my performance, my weaknesses and my strengths with the hope of heading into the 2016 season ready to reach new levels.   

I spent a decent amount of time on my bike this winter.  I am fortunate to have access to Wahoo Kickrs and Perf Pro Studio Software and road consistently three days a week.  One ride was focused on cadence, the second ride on HIIT Intervals and the final being a course ride focused on gearing.  Coupled with the bike training were several sessions of strength training that included functional, foundation and heavy lifting.  I tested my FTP (Functional Threshold Power) several times throughout the winter and saw improvement not only in my numbers but in my perceived exertion as well.  Monitoring my numbers helped me to continue to press my training to higher levels, providing me with additional challenge and allowing me to reap the rewards.  

At the beginning of March, the warm weather returned enough to head back to the roads.  I was excited to find out how strong I felt taking on hills and varying terrain.  An outside ride that was challenging at this time last year now seemed extremely doable and sparked my excitement for the season to come.  

Maintaining discipline through the off season and continuing to push during this time is definitely hard, but as I enter my peak training for 2016, I feel confident and ready to push myself to the next level.  Each workout was a positive deposit in my personal bank and now I have the opportunity to reap the rewards of my hard work while I continue into my race focused training.  

A new favorite biking adventure that I tried this winter - I look forward to getting out again!!

Courage to Start. Strength to Endure. Resolve to Finish.

I write this phrase in my journal daily.  I have for many months now.  It applies to so many aspects of my life, not only training but parenting, business and more.  Signing up for my first Ironman.  Being willing to take the leap to pursue my dream of being a coach.  Moving forward with a hard decision related to parenting 3 teen aged girls.

Deciding to commit to the challenge is 90% of the battle. Executing that decision requires sticking to the plan and working through the journey one day and one step at a time.  Some days are definitely more challenging than others and taking that next step may be what feels like the scariest thing you have ever done.  Strength to endure and the resolve to finish are what keep us going through these challenging times.

I ran into an acquaintance at the pool yesterday as I was preparing for my usual Sunday swim session.  He had been encouraged to come out to our swim session by his coach to practice working on the techniques they had addressed in his latest lesson.  This would give him the ability to practice what they had worked on in the pool setting and check in with her for pointers as needed if he encountered any obstacles while practicing.  A change of plans had caused his coach to not attend this week and here he stood on the deck facing a challenge.  I explained to him about his coach’s absence and encouraged him to stay.  It took some convincing and I can’t say that I blame him.  The only guy among a crazy group of middle age swimmers!  He worried about not being able to keep up, not being good enough to swim with us and more.  But in the end, he got in and he swam for a full hour with us.  He followed his own routine and worked through his own challenges just as we all did.  It took great courage for him not to turn around and walk away when he did not see his coach.  He pushed through his challenges and continued to work toward his overall goal and he did just fine!!!  He took the step!

I challenge you to have the courage.  Take one day and one step at a time.  Know that I will support you in your start, your journey and your celebration.  You can’t reach the finish line or your big goal if you don’t have the Courage to Start!  

Are you stuck in your comfort zone?

What you focus on expands.  

The Eleanor Roosevelt quote below came across my Personal Trainer feed the other day.  It posted to my Facebook page and the response was overwhelming - people commenting on the quote and sparking discussions about major milestones in front of them and what is holding them back.  

I read as part of my daily routine and the next thing I know I come across the Seal quote. This came from a book by Jesse Itzler entitled Living with a Seal.  Jesse hired a retired military Seal to live with his family for 30 days.  To say he stepped out of his comfort level would put it mildly but the growth and knowledge that he gained by doing it was amazing.   

Then while riding along in my weekly interval cycling class, Coach Bob increased the intensity of the overall workout and up’d my FTP to make the workout even more challenging than it already was.  The overall message is when you think that you are at your max you are usually really at 40-60% and there is always more stored in the tank to give the next effort and the growth that results from pushing to the next level is tenfold.  

I coach both youth and junior triathlon several times a week.  We have been reiterating these messages.  These young athletes are seeing results from their bodies that they never thought were possible.  It is awesome to watch them face the challenge in front of them and push to the other side.  I also experienced and watched our adult members reach new levels as we max’d out on the dead lift, squat and chest press.  I personally saw weights on all three that I felt were completely out of reach and now have become part of my daily routine.  I would never have gone there on my own.  

Why do we chose to stay where we are comfortable?  Do we stay because it is known to us, familiar, we know what to expect and we also know what life will continue to look like if we stay here.  We set goals and have visions that hopefully challenge us past our comfort level.  Many goals and visions are never reached because we fear.  I challenge you to step out of your comfort zone.  Take a risk.  Pursue your vision and make your vision a reality.  

I have some big visions that sit in front of me for the next few years.  I am the first to admit that several of them scare the heck out of me!  The ones that do scare me and the ones that I have now embraced would surprise you.  I am excited about new opportunities that they will provide and the journey that it will take to get there.  Stay tuned for the reports!  One Day...One Step!  Courage to Start.  Strength to Endure.  Resolve to Finish!

Do something every day that scares you.

-ELEANOR ROOSEVELT

Every day do something that makes you uncomfortable

-SEAL

You can always give more than you are currently giving

-COACH BOB

The Value of Strength and Conditioning

One week out from the Rock N Roll Marathon.  My body feels great and I would say that I am fully recovered.  

My post race routine.  I took time to do some one legged frogs to open up the hip flexors, did some stretching, rolled my hamstrings, calves and quads, took a nice warm shower, spent a few hours in calf compression sleeves and had a nice, big In N Out Burger with fries and a chocolate shake.  There appears to be a few toenails in danger, but no blisters and only chaffing spot from my hydration belt on my right hip.  

I woke up on Monday feeling great!  Legs were a bit stiff but no aches or pains to report.  I took time once again to stretch and roll.  My Mom and I headed out on an adventure to see my Dad.  Six total hours in the car and the only issue was a bit of stiffness in the hamstrings and legs.  I rolled again before going to bed.  I returned to Denver on Tuesday morning.  Tuesday evening I rode my usual Kick’r cadence class and felt great.  Wednesday was Pre-Hab/Rehab and Fit (OCR Training and Heavy Lifting - see photos below) at eNRG.  I spent about 30 minutes in the Compression Boots after class and once again rolled.  Thursday, Kick’r Intervals.  30 minutes in Compression Boots and rolling.  Friday - Fit (all Heavy Today - Dead Lifts, Bench Press, DB Step Ups), Compression Boots and Rolling.  Saturday - 1 ½ hour long course Kick’r ride, Rolled before and after.  

Tuesday-Saturday I followed my “normal” routine almost to a T with the exception of two functional classes.  

I started strength training and focusing on recovery in June of last year.  I like, many triathletes, worried I wasn’t capable of doing this and didn’t have the time for this type of training while focusing on the swim, bike and run.  I made adjustments to my training schedule and opted to use myself as an experiment.  

My findings, I am, by far, in the best shape I ever have been.  This includes when I played competitive soccer through my high school and college years.  I am more balanced.  I train my arms, my legs, my core, my posterior chain and more.  My nutrition and recovery are as important as my training.  I believe that all of these pieces individually would benefit me but the combination of them working together toward a common goal have brought me to levels that I never dreamed possible.  I would not have been able to have the run that I did on Sunday without my training, recovery and nutrition at the level that they are.  

If you have wondered if adding these pieces to your training puzzle is important - the answer is yes - you cannot afford to not add them.  Please reach out to voice your questions and concerns and ask your coach what it takes to modify your plan toward a better you!  This stuff works!!  One Day...One Step.

 

               The sled pull - approx 165#                      Loaded gravel bucket

Is Your Vision Visible?

Is Your Vision Visible?

In sharing my experience that I will discuss below, I was asked several times what is a vision board?  This is a definition that I found on google that describes it pretty well - “A vision board is a tool used to help clarify, concentrate and maintain focus on a specific life goal. Literally, a vision board is any sort of board on which you display images that represent whatever you want to be, do or have in your life.”

For the second year in a row, I spent a weekend afternoon with my three daughters (11, 13, 15) creating vision boards.  We gather lots of old magazines, poster boards, and craft supplies and set off.  The goal is to focus on the next year and your life beyond.  It is a great opportunity to see their creativity and the things that make them tick.  

In creating my own board, it was fun to reflect on last year’s board and see how many things had happened and to look at the things that hadn’t and determine if they were still of interest now.  Many things returned to my board that had been there before - presumably a good sign that I am relatively focused on my journey! 2016 looks like some new races with new distances, more focused goals related to work and honed in on time and adventures with family.  

For the girls, I heard of places that they would like to go, and what they want to do.  Some things were expected but some were surprising.  Vidcon, Comicon, hmmm....   It is fun to hear them share their experiences and see how their thought processes work.  It was fun to take time to reflect on their board from last year and to see what changes and modifications that they make.  

We are all on our own journeys.  Everyone has different plans.  One Day and One Step…

Rock 'n' Roll Arizona Marathon Re-Cap

My plan for the day.  Eat a healthy breakfast.  Complete the first 13.1 in my typical time and execution - approximately 2-2:30.  Address nutrition needs and body for the last 13.1 focusing on the finish and making it there in decent shape.  Enjoy it and embrace the journey.  

Kimbirly, Brooke and I woke up about 5:30.  We organized ourselves and our things at just after 6:00 - after a couple of attempts to leave - we headed out.  My Mom had agreed to be our chauffeur and had planned to get us to the Light Rail Station in Tempe but once on the highway decided she would drive us all the way to the start.  We arrived literally right at the start - couldn’t have planned it any better.  Thanks Mom!!  There was a Sheraton hotel that had lots of runner type people lingering in the lobby so we opted to join them.  We found a nice place to sat down and waited out the start by visiting with others - the two men, one from Denver and one from Albuquerque, that travel around the country to run marathons together - having breakfast, taking photos and enjoying the nice (non-porta potty) bathroom.  

We headed out to the start about 7:35.  Checked our bags with the UPS bag check and headed to Corral 7.  We took some more photos and started to move our way forward to the start.  The corrals were not overly busy and moved along nicely.  We reached the start.  I said my goodbyes and good-lucks to Kimbirly and Brooke and we headed out.  

On a mission to take it all in, it was fun to read people’s shirts, signs and messages and to take in all of the sights.  

Among the people - the lady dressed as Minnie Mouse as we tried to decipher the guy in what looked like a pickle or a green bean costume that turned out to be a cactus…  that made sense!  The guy running with two big speakers and the music cranking.  The guy dribbling a basketball the entire way (confirmed that he finished still dribbling!).  The guy with the massive bottle of Tic Tacs or something similar that jiggled with every step.  I tried to sync my cadence to his so I would be timed with the shakes!  Two different people with their first marathon signs.  I patted them both on the shoulder and told them congratulations.  Fun to hear the support they received from others.  The guy in his USA Duathlon National Championship jacket that was with me most of the day - we finally talked a bit around 23.  Meeting Judianne officially after talking to her off and on along the way.  She was dressed as a police officer - hat and all and had a shirt on that said Thank a Cop.  Had the pleasure of talking to her boyfriend - the cop - around mile 22.  Was fun to talk through the last few miles and push hard to finish.  Congrats Judianne!

Among the sights - The second or third band from the start with the little girls (not more than 10 or so) rocking out - wondering if they will be the next big name in a few years.  The Mexican restaurants and the good smells...that was a bit of torture to say the least.  The beautiful homes along the course on Missouri avenue and in the surrounding neighborhoods.  Seeing new areas of town that I had not visited before.  Enjoying the familiar sights providing a landmark to our location.  The cheerleading and spirit groups along the course and the rest of the bands - each unique in their own way.  

Among the spectators - The little old man sitting on his walker outside of the senior home saying good morning to everyone that passed.  The group of about 10 70-80-somethings at the end of their driveway with a large speaker having a ball and dancing to Footloose.  The fresh oranges from people’s trees in their yard - definitely a treat!  The kids standing along the side cheering on their Mom’s - that one always makes me tear up a bit!  My Mom waving at the Finish as soon as I crossed.  She was standing almost directly next to Renee and Susan at the Finish and was surprised to hear them cheer for me too - I introduced them through the fence.

The race went pretty close to exactly as I had planned.  My half time was 2:17 - right on target especially considering the bathroom stop just before mile 11 where I enjoyed a few minutes of rest.  The second half was focused on maintaining electrolytes and nutrition and listening to my body.  I walked some but ran more.  My legs were definitely fatigued toward the end but overall things felt really good.  My Dad told me the day before the race that he thought it would be about a 5:30 finish.  I kept his voice in mind as I pressed along the way.  And, I enjoyed the journey!  It was a fun day!  5:10:52.  Marathon PR!  One Day...One Step.

Reflecting on My First 100x100M Swim

To kick off the New Year, I accepted a challenge, or peer pressure as it may have been, to complete 100x100 with my friend’s Master’s Swim Group.  This would be by far the longest distance that I had swam in a single session either pool or open water.  With a little less than a month from when the decision was made to swim day, it was go time.  

The preparation.  I am fortunate to swim with a great swim group every Sunday.  We swim long-course (a 50M pool) and typically swim about 3500M.  Our workouts typically focus on endurance and aerobic fitness.  I stuck to these workouts and continued with my typical strength, cycling, running and recovery schedule.  I also recruited some of my Sunday swim mates to join in the fun and help with the accountability piece.  

On Saturday before the big swim, I made the following post to Facebook:

Tomorrow is my first official "unofficial" event of 2016. I am scheduled to swim 100x100M. My longest swim workout or event to date. I am fortunate to have many great friends jumping in the pool with me and going after the same goal. Peer pressure makes us do crazy things!! So while I am swimming away, I am looking for people to claim 100 sets so I can think about you for the set and take my mind off of the circles. Comment below and pick up number. If you would like to support my official cause - TeamEdith and the Edith Sanford Foundation, follow the link below and put your pick in the comments with your donation. I would love to get 100 $10 donors to kickstart 2016. All donations are tax deductible and support a great cause. I tri because I can and for the many out there who can't. Their journey is much harder than mine. One Day...One Step. Courage to Start. Strength to Endure. Resolve to Finish. Thank you for your continued support. #TeamEdith #RunKimRun #eNRGperformance #ThisStuffWorks

Many of my amazing friends jumped on this post and I ended up with many 100 sponsors all picking numbers with significance to them, many generous donations to Team Edith and lots of fun messages and encouragement.  

I set off a little before 6 a.m. Arrived at the pool in the dark and cold - let in the back door since the Rec Center wasn’t open to the public yet.  Joined by Barb, Heather, Susan, Gay-Lynn, Candy and Joan we set off.  I had gathered 100 plastic feet to help me keep track as the 100’s passed.  One bowl full to the brim at the start and one completely empty.  It seemed like a long way to go.

We jumped in and got started.  Last Sunday we did a warm up swim.  We broke the 100s into sets of 5.  100 Kick, 100 Back, 100 Breast, 100 Pull, 100 Free.  I managed to swim 5000M - at that point my longest to date so figured I would set off on this plan.  I didn’t like the 100 Breast last week so replaced that with Free.  After a bit I got bored with this so switched to sets of 500 instead.  

It was fun to reflect, as the laps passed, on the friends that had claimed the various sets and their reason why.  I thought about places we had been together, training we had done together, events we had completed together.  When I got to the 70s, 80’s and 90’s, I reflected on the year I was born, houses and states that I had lived in, friends that I met in various places.  Milestones for our family - high school graduations, college, Great Gram, age 98 today and celebrating 99 this year.  She got two sets as 98 years is a long time to live!!  Happy memories and maybe why I sped up the last five, Heather!  Finished 100 reflecting on my new friend Laurie from Ohio that claimed 100 - we met on the Ironman AZ 70.3 course in October and finished together.  I gained an awesome friend and great support that day and am so happy that we are still in touch.  These crazy journeys bring people together!  

I waited 25M from the end for Heather - she took cool down seriously - I wasn’t faster than her - and we swam the last few strokes in sync and touched the wall together.  A milestone for both of us.  First 10K!!  A big high five!  

It was fun to see all of my friends there today reach new milestones.  Everyone reached a new record distance and all had smiles to celebrate.  Many fun pictures, lots of stories and smiles and a great time had by all.  Happy Milestone Birthday, Susan!  A huge day in more ways than one.  Thanks for sharing a great day!