January 21, 2014

OWS in OWS: Overcoming Weenie Syndrome in Open Water Swimming

Aquatic Park, my open-water nemesis (Source: Flatstar Design)

“Courage is being scared to death, but saddling up anyway.” – John Wayne

A few months back, when I signed up for my spring Olympic-distance triathlon, I figured I’d let “Future Jennifer” deal with figuring out all the swimming and biking details (i.e. the parts that confuse, intimidate and occasionally terrify me as a runner). Of course, this included the fact that I not only lacked the endurance and technique to complete the swim distance, but also the ability to do so in open water without having a full-on panic attack…so I knew I’d have my work cut out for me.

Fast forward a few months, and “Present Jennifer” now has the endurance portion covered and the technique in-progress, thanks to some time at the local pool and the patience of Hubby and our swimmer friends. But the open water part has been something I’ve been avoiding. Like the plague.

I eased into the process with the purchase of my first wetsuit, which I wore around the apartment one evening before promptly packing it back up and stashing it in the corner of my closet. Then I read a book on women in triathlon, researched training plans and even extended my swim sessions, but every time Hubby brought up the idea of a dip in the Bay, I’d conveniently come up with ~~any~~ an excuse.

That is, until our local pool closed for repairs, the weather spiked to 70 degrees, and I seemingly ran out of reasons not to go. So before I knew it, we were packed up and headed out for a swim this past Saturday in Aquatic Park.

Pre-swim: Trying to channel “heart & courage,” but not so sure about this…

Now, I’ve done a few short swims (i.e. two sprint tris) in the quarry near where we used to live in the East Bay, but there were a few things that were especially concerning to me during this new foray into the unknown, including:

Water temp, which was an ice-cream-headache-inducing 52 degrees
Wet suit, as in I’ve never used one before
Wildlife, meaning I love sea lions, but only from behind the glass at a zoo
Visibility, or complete lack thereof
Water quality…I’ve heard rumors of rashes, conjunctivitis, earaches and more

Nevertheless, I knew I had to saddle up sooner or later. So amid stares and comments from tourists (“I can’t believe there are people swimming in that water; it’s freezing!”), we readied ourselves on the beach, and Hubby gave me one last piece of advice before we set foot into the water: “You know it’s going to be cold, so whatever you do, don’t stop. Just walk in as fast as you can, and dive under.”

As he started toward the water, I found myself fighting the “flight” urge to turn and run off up the beach. But A) I can’t make a very quick getaway in a wet suit, B) I already went through the struggle of tugging it on, and C) I’d never forgive myself for letting fear get the best of me (not to mention, Hubby would never let me live it down). So into the water we went.

Aquatic Park: Can't complain about the scenery! Source: Marathonswimmers.org

Can’t really complain about this scenery, though (Source: Marathonswimmers.org)

My feet, hands and face were cold during the initial plunge, but it wasn’t unbearable. The temperature actually became less of a factor than some of the other items on my list — namely the lack of visibility and (the possibility — aka imminent threat — of) wildlife. After tracking the black line on the bottom of the pool for the past few months, losing all sense of sight in the murky green water really threw me.

But aside from a flock of birds floating on the surface of the water, there were no other signs of wildlife, thank goodness. Although that certainly didn’t stop my imagination from getting the best of me; I half expected to see a sea lion face emerge from the cloudy depths. As a result, my breathing was erratic, shallow and out of control, and I flailed around clumsily after mistaking a large stick for a snake, which Hubby found particularly amusing.

But I did eventually complete the down-and-back loop (1/3 mile) that I set out to do, despite an overwhelming and near-paralyzing level of anxiety. All technique was abandoned as I entered pure survival mode, alternating 10 swim-for-your-life crawl strokes with five breaststrokes in an effort to try to catch my breath (which I never succeeded in doing).

Post-swim: Smiling; I survived!

The only small victory of the day was discovering that wet suit swimming, as it turns out, is awesome! I loved the added buoyancy, warmth and compression.

And now that I know I can handle a few of those factors (temperature, wet suit; the jury’s still out on water quality…), I’m hoping my anxiety levels will be a little lower the next time around. The trick will just be figuring out how to calm myself down enough to actually focus on proper breathing and form, which I’m guessing will come with time, repetition and familiarity.

And if all else fails, I may just have to perfect my dog-crawl technique…

Have you battled open-water anxiety? How did you cope?

Posted in Ambassadorship, Humor, Motivation, San Francisco, Swimming, Training, Triathlon
16 Comments

January 3, 2014

Tri-ing something new for 2014

Source: Soles Inspired

After a whole lot of time, training and trial and error, I was able to push hard, stay healthy and get a banner year of running under my belt in 2013 (i.e. PR’s in the 10K, half marathon and marathon distances). But in typical endurance athlete fashion, I found myself spending less time celebrating and more time thinking, “Ok…what next?”

Don’t get me wrong — I definitely savored every moment along the way, but each little win only added fuel to the fire within that had been smoldering ever since getting injured and having to drop out two weeks before a previous marathon. So after proving to myself that my body can handle it (plus, older = wiser when it comes to preventing injury), and with my confidence levels returning, the question then became, “Of what am I capable?”

Naturally, since running is my first love, a part of me wanted to give the sub-four marathon goal another shot after coming so close in October (4:07), while another part wanted to push my distance boundaries and try an ultra trail race (50K) to take a break from the roads, which gave my legs quite a beating this past year.

Ultimately, though, I decided to go in a different direction and “tri” something new for 2014.

Don’t worry; those running goals above are still in progress (as evidenced on my race page; the second half of the year is still TBD), but in the words of fellow Coeur Sports Ambassador Becca Wilcox, “2013 was my year to experiment, 2014 is where I grow.”

See, I like to think I’ve only casually dated triathlon so far; I’ve completed two sprint distances, muscling through them with minimal training, more as a method of staying in shape between major running events. But this year, my goal is to grow as a more well-rounded age-group athlete — more specifically, to train properly and compete in a middle-distance event (Olympic) to see if we hit it off and can get serious, with the hope of turning it into a long-term relationship (i.e. longer distances).

It hasn’t been an easy road so far — my first pseudo-Masters workout left me slinking under the lane dividers over to the slow lane after I could neither understand the workout lingo nor keep up with anyone, and my first long bike ride after a year-long hiatus left me terrified and with leg bruises, a black toenail and a jammed wrist after colliding with a runaway skateboard — but that’s part of the thrill of any new adventure, isn’t it?

As Nelson Mandela once said, “Courage is not the absence of fear, but the triumph over it.” So, it’s with that in mind that I start this latest chapter — inspired by athletes (in particular, two former high school cross country teammates-turned-triathletes, Terra Castro and Kelly Wilson, along with Meghan Manion, another friend who just completed her first Ironman) and in partnership with an amazing brand with which I completely admire and identify (Coeur Sports, where they’re all about heart and courage).

I’m currently in the process of finalizing my training plan, which I’ll be sharing shortly, along with all the thrills, chills and (hopefully not too many) spills along the way. I’ll also be soliciting advice and tips from my fellow Coeur teammates, many of whom are Iron[wo]men and know a thing or two (…or 15) about the sport.

Get pumped, guys; we’re only a few days in, and 2014 is already shaping up to be an exciting year. Here’s to aiming high, pushing hard and giving it everything we’ve got to reach our goals in 2014!

What challenges are you preparing to conquer in the New Year?

Posted in Ambassadorship, Cycling, Humor, Racing, Reflection, Running, Swimming, Training, Triathlon
7 Comments

December 21, 2013

A new year, a new family

If there’s anything I’ve learned over the past year, it’s that the endurance sport community never ceases to amaze me.

From awesome running buddies who wait while you work through GI issues mid 20-miler…to inspiring athletes who run mileage in the triple digits (in less that 24 hours) to raise money for charity…from rockstar running crews who provide encouragement and great conversation on long runs…to the many other new friends I’ve made along the way, it’s a group that’s filled with grit, guts and a whole lotta heart.

Which is exactly why I feel very fortunate to be joining the 2014 Coeur Sports Ambassador Team — to continue the tradition of “paying it forward.”

You see, Coeur is French for “heart,” and the root of the word “courage,” which is only fitting for a brand that has both style and substance. As you can see in this unofficial manifesto, the company encourages the gutsiness it takes to get to the finish line when all the body wants to do is lay down — along with a healthy dose of empathy and willingness to empower others.

That ability to lean on — and learn from — fellow athletes is exactly what helped me conquer my self-doubt while training for (and PR’ing in) this year’s marathon, and it’s what’s got me so excited about the year to come — not only in terms of setting new goals for myself (more details on those coming soon 🙂), but hopefully also helping to inspire and assist those around me as they strive to achieve theirs.

So, yes, the designs are gorgeous, the clothing’s super-comfortable, and I’m pretty pumped to have a fancy new kit to wear in my upcoming races, but it’s less about the gear — and more about the people wearing it. To Coeur, it’s just as much about being compassionate as it is being competitive, which is what attracted me to brand and makes me so darn proud to be associated with it.

They say you can tell a lot about a person by the company they keep, and I’m pretty sure the bar has been raised after joining this family of amazing women. But I’m excited to do my part to help make a real impact, and I can’t wait to see what 2014 has in store for us all.

Until then…Merry Christmas and happy holidays!

Posted in Ambassadorship, Cycling, Endurance, Favorite Products, Inspiration, Motivation, Reflection, Running, Swimming, Training, Triathlon
6 Comments

November 22, 2013

Fit Fix: Meghan Manion on becoming an Ironman triathlete

Sometimes social media can feel invasive and impersonal, but then there are moments where you really appreciate its power to connect us with new friends, keep us in touch with old ones and make the world feel just a little bit smaller.

Case in point: When I saw triathlon training photos start popping up in my Facebook feed from Meghan Manion, sister of my best friend growing up (shout out to Katie) and daughter of my grade school Spanish teacher (hola, Senora Manion!).

Next thing I knew, she was toeing the start line at the Florida Ironman (that’s a 2.4-mile swim, 112-mile bike and 26.2 mile run, FYI) and I was virtually cheering her on, along with hundreds of her other friends around the country, on race day earlier this month.

While she claims her story is about what your average person can do with with proper training and coaching, I tend to think she’s anything but average considering the dedication, courage and sheer tenacity needed for success in this sport. Manion crossed the finish line in an impressive 13:57:29, and I caught up with her after the race to get her take on the day, as well as her training leading up to it.

KineticFix: Meghan Manion, you are in Ironman. Congratulations! Can you even put that feeling into words now that you’ve completed the race?

Meghan Manion: I can finally wrap my head around it, but it took a few days. It was a really surreal thing in the days immediately after the race. I had so much fun reliving the day with my friends and family, and that has helped me form some great memories of the day. I feel so happy that my day went as planned, and when I think back to the experience of crossing that finish line, it brings tears to my eyes every time. I really think it was the most incredible day of my life so far.

KF: What’s the first thing you did when you crossed the finish line?

MM: When I crossed the finish line, a volunteer caught me immediately and congratulated me. I started crying the happiest tears of joy, and she asked if everything was ok. I told her, that it was amazing, and she hugged me and celebrated with me. The next thing I remember is looking to the left and seeing my boyfriend Nate with identical crocodile tears in his eyes. Next came my mom, pushing Nate out of her way, and she was crying, too. It was such a fantastic moment. My mom handed me the biggest can of bud light that I have ever seen. I had so many friends and family with me there at that moment, and I felt like I was on top of the world.

KF: What’s your favorite memory from race day?

MM: My favorite memory of the race happened on the bike course at mile 60. I was coming up to a cheer station that my triathlon training team, Team Z, had set up. I noticed a lot of familiar faces along the road, and they were all lined up jumping and screaming. As I rode past, every single one of them mooned me! It was hilarious, and I laughed about it for hours afterwards. They had me distracted and amused for the rest of the race with that one!

KF: What was the toughest moment, and how did you power through it?

MM: The toughest moment, for me, was waiting for the race to start. I fear the swim more than anything in triathlon. I’ve spent a few years learning how to swim, but I still have a long way to go. I’m not the most confident open water swimmer either, and IMFL is an ocean swim. In the days before the race, Nate swam with me each day, and we battled some pretty huge surf. The practice was great for me, and definitely helped me on race day. The funniest part about all of that pre-race nervousness is that I ended up having the swim of my life. I remember stopping at one point and realizing that I was having FUN! That is unheard of for me; I always struggle through swims. I finished the first loop smiling, eager to get back in and do it again. I never would have predicted that, and it set me up for a great day. The lesson here is that you will always doubt your training, but it is important to trust your coaches and trust in the work you have put in leading up to race day.

KF: What do you think was the key factor in your success?

MM: The key factor in my success at IMFL was joining a triathlon training team in the Washington DC area, called Team Z. Besides having amazing coaches, training plans and workouts, Team Z provides a social aspect that cannot be matched. It is so much easier to get up at 4am to go on a seven-hour training ride when you know that 100+ of your friends will be waiting for you, they will ride with you all day, and then your coach will welcome you to the finish with a beer and a burger. We had 40 people compete in IMFL, and hundreds more come down just to cheer us on. It was a race day experience that I feel very lucky to have had. I really recommend looking for local triathlon clubs or training programs when taking on the Ironman. It can make all of the difference.

KF: Anything that surprised you or that you weren’t expecting?

MM: Yes! The wonders of hot chicken broth! I had heard from previous Ironmen that there is nothing quite like the broth that Ironman serves on the run after the sun goes down. I did not know the power of this stuff until I decided to give it a try. The sun sets early at IMFL, and I did half of the run in the dark. I was chilly and feeling weak. That salty treat perked me right up at the perfect moment.

KF: Is there anything you’d do differently next time?

MM: I really don’t think I would change a thing! I had such an unbelievable day, and I really have no regrets at all. Well…I guess I could follow the rules better, to be completely honest! I received a drafting penalty early on in the race. It made me laugh more than anything. I had to stop at the next Penalty Tent and serve a four-minute penalty for drafting off of the person in front of me. I guess I’d try to not be a “cheater” next time around!

KF: Your background is mostly in running. So how’d you get into triathlon?

MM: I started running marathons in 2006. I never really loved running like some people do, but it was an easy way to burn the calories. Once I was bored with marathons, I bought my first road bike for some cross training. Next thing I knew, I was signed up with Team in Training for my first Olympic Distance Tri in 2010. The rest is history! I really enjoyed the challenge of learning a new skill (swimming) as an adult. I also enjoy the variety of the three events. Plus, riding your bike is just plain fun!

KF: When did you join Team Z & how has that factored into your racing?

MM: I joined Team Z in October of 2011. Just two years later, they led me to my first Ironman. That is incredible! I feel like I am an unlikely Ironman. I was never the most athletic person growing up. Team Z showed me what a normal person can do with the right training and coaching. It is truly incredible to learn what the human body is capable of with proper training. I have also formed countless friendships through my team.

KF: Walk us through your decision to take on the Ironman distance.

MM: I traveled to Panama City Beach in 2012 to watch a great friend from college compete in her first Ironman. Stacie Edington is one of my friends from the water-ski team at the University of Michigan. She was supposed to have her Ironman year in 2011, but fell off of her bike on a training ride that year. She postponed her race for a year while she recovered from a broken leg. I was really inspired by her determination and toughness. She powered through the rehab, and had a fantastic race at IMFL 2012. Watching her was amazing. She encouraged me to sign up, and along with some more pressure from one of my Team Z coaches, (Ryan Pettengill) I just suddenly found myself in the line to sign up. It was a decision that I considered for about 10 minutes before handing over my credit card. I’m thrilled that it happened like it did

KF: Any advice for people looking to get into triathlon?

MM: My coach Ed Zerkle has a famous line that I love: “You’ll never know unless you Tri.” That just says it all. Find yourself some good people to help you a long the way, and give it a go. You never know where you will end up after doing that first Sprint tri. You might just surprise yourself.

KF: Any advice for runners, in particular, who want to try it but who are afraid of open water and intimidated by the bike?

MM: Being afraid of open water and/or the bike are problems that every triathlete has faced. They are real fears! The fun comes in conquering them. With determination, you can learn to overcome those fears, and when it happens, you’ll never feel better. Be sure to celebrate along the way as you achieve even small goals. Give yourself some credit for the awesome things you can accomplish!

KF: You’re an accomplished endurance athlete with quite a few races under your belt; got any tips for training hard but keeping injury at bay?

MM: I believe in training just enough, and not over-training. I do just what my coach prescribes, never more (but…yes, sometimes a little less!!). When something flares up, you have to be willing to take a break while it heals. A few missed workouts will not ruin your race, but a chronic injury might. Seek professional help early, and do what you are told!!

KF: I’ve heard that there are two reactions upon completing an Ironman: A) “Never again!”, and B) “When’s the next one?” Which camp are you in & why?

MM: I haven’t decided yet! I loved my day so much, and I don’t know if it could ever be the same the second time around. I might be happy to take this experience, continue celebrating it, and be happy with shorter races going forward. I have a feeling that at some point the idea of trying and Ironman again with come up. I’ll have to figure that out then. I know that at a minimum, I will take the next year to let myself recover, and enjoy some shorter distance racing.

KF: What the next goal you’ve set your sights on?

MM: I’m going to Disney World! (For real!) My Ironman inspiration, Stacie, suggested trying the Goofy Challenge in January. We will run a half marathon on Saturday, followed by a full marathon on Sunday all at Disney World. We signed up for the races with a big group of friends, and I am looking forward to the craziness!

KF: Any final words of wisdom that you can pass along to other Ironman hopefuls?

MM: One more piece of advice for future Ironmen: We all focus on the physical training. It is so important! But remember that Ironman day is a mental race, too. I was lucky enough to do some pre-race mental prep sessions with accomplished Ironman, Kendra Goffredo. She helped me train my brain for race day, using a variety of strategies, such as visualization. I cannot say enough about the importance of paying attention to this part of the training in addition to your workouts.

Many thanks to Meghan for taking the time to share some wonderful triathlon tips and Ironman memories. And congratulations on your incredible race results; your story will no doubt inspire all of us to ‘tri’ something new!

Posted in Biking, Interview, Ironman, Running, Swimming, Training, Triathlon
13 Comments

September 11, 2013

Nike Women’s Marathon SF: Week 10 training recap

You may be experiencing the first signs of fall elsewhere, but we’ve just officially started summer here in San Francisco!

Temperatures began a slow climb during the week and peaked in the 80’s, just in time for a picture-perfect weekend. No better motivation to get outdoors and tackle my week 10 workouts:

Tempo run – 5 mi
Track workout – 8 x 800s
Long run – 15 mi

Tuesday’s tempo run got off to a bit of a rocky start, though. I was sick in bed for most of Monday with a migraine (great way to spend a holiday, huh?), so I was feeling out of sorts and decided to ease in to things with a nice, scenic loop by the Golden Gate Bridge.

As I warmed up, however, I felt better and started to get caught up in my surroundings (case in point: catching sight of the Banana Slug below!). Before I knew it, the five-miler quickly morphed into seven.

Even with all this mileage, I’m still trying to maintain balance by doing a variety of cross training. Not only does it help to strengthen opposing muscles and (fingers crossed) keep injury at bay, but it’s also a relief to change things up mentally. At this point in the program, lacing up running shoes over and over for long runs can start to feel like Groundhog Day.

Speaking of…I’ve been getting a few questions about training, particularly:

Are you actually having fun doing this? And, does a 15-mile run seem short at this point?

The short answers: Not always, and no. Don’t get me wrong, there are parts of the runs that I really enjoy (i.e. when they’re complete!), especially as I get into better and better shape…but I’ll be the first to admit that it’s not always “fun” gearing up mentally – and physically – for the really long ones.

So why do it? I like the challenge. The fact that I can get competitive with my past self, and kick her butt. And keeping the larger goal (crossing the finish line) in mind helps, especially when it means cutting Friday evenings short so I can get up at the crack of dawn on Saturday to hit the streets.

Source: Nike

As for the second question, I was discussing it with a fellow running pal, and we agreed that a distance like 15 miles is just that – 15 miles! While it’s shorter, in comparison, to the longest training runs (anywhere from 20-24 miles), it still requires a certain level of preparation, recovery and recuperation – more than, say, a six or eight-miler.

But it’s all about finding tricks to keep yourself motivated and moving forward. My secret? Bribery. Namely with new training gear and tools.

One of my latest preoccupations has been keeping my hair out of my face during workouts. There’s nothing more annoying than stray strands getting caught in eyelashes or stuck to a sweaty cheek, particularly when you’re in the middle of a growing-out phase, like me.

So I’m on bit of a hairband bender, and Halo Headbands have been my recent drug of choice. They sent me two to test out – the 1/2″ and 1″ versions ($10 each) – both of which performed well during a rigorous boot-camp class (above) and track workout (below).

Where other hairbands tend to creep back during workouts, these stayed put, even when my bun exploded out of its elastic during high-impact plyo jumps. But the true test is the “shirt change,” meaning you can change your top without it slipping off. The Halos passed with flying colors, thanks to the special suede-like grippy inside strip.

Hair under control, I was free to focus on the task at hand – namely, my Thursday 800’s on the track, which were supposed to be in the 3:45-3:48 range.

I started out just under pace, with 3:38, but then slowed by a second or two over the course of the next four (up to 3:44). Not good! The goal is to try to keep them all within a range of a few seconds, so I increased the rest between each interval and was able to decrease the pace over the next three, ending with a 3:33.

Fast forward to Saturday’s long run…it took me more than two miles to get loosened up and into a good rhythm. And then this happened! Annoying, but it’s a great reminder to double-knot for race day, so there are no unnecessary pit stops early on.

Since the weather, was so nice, I plotted a water-inspired route. First major landmark: the Pacific Ocean, by way of the Great Highway.

It was still early enough that the beach was quiet, aside from a few surfers.

I couldn’t resist a quick walk in the sand, although I was only about five miles in, so I didn’t stop for long.

Next stop? Our body of water on the other side of town: the bay. I decided to experiment with Honey Stinger gel, a new mid-run fuel, to keep my energy up for the city portion of the run. It’s runnier than other gels, but much more palatable with a high honey content, so this will definitely be one I use again.

By the time I hit the Ferry Building along the Embarcadero (eastern waterfront and roadway of San Francisco), the weekly farmer’s market was in full swing. Unfortunately, there was also a cruise ship docked at one of the nearby piers, so I spent the next few miles dodging tourists and luggage.

My ultimate destination was Aquatic Park Cove, where Ben was doing an open-water swim with a few friends. The final landmark before that was Fisherman’s Wharf, though, where I got to see the morning’s catch firsthand.

My legs still felt pretty strong by the time I hit mile 14, but the beating sun and rising temperatures were starting to zap any remaining energy. Luckily, I hit the cove – and mile 15 – just in time for a warm welcome from the water from the big guy.

Not the speediest of runs, so I’m excited to join the group again next week. The miles are a lot more fun with a side of laughs and great conversation!

I didn’t bring my suit, but I did free my feet from those shoes and take a well-deserved dip. The water was around 63 degrees – chilly, but much more do-able than the ice bath I am considering for after next week’s long run (a 20-miler!).

Time to get psyched up for week 11…stay tuned!

Thanks to the folks at Halo Headbands for providing samples for review; all opinions are my own.

Posted in marathon, Nike Women's Marathon, Running, San Francisco, Summer, Swimming, Training
5 Comments

July 31, 2013

Nike Women’s Marathon SF: Week 4 training recap

Foggy evening track workouts: A reality of summer in SF

You know you’re marathon training when…you get excited that this weekend’s long run is “only” a 10-miler!

Funny how quickly your perspective on things can change, huh?

So here’s what the schedule looked like for Week 4:

Tempo run – 3 mi
Track workout – 3 x 1600s
Long run – 10 mi

Gotta love recovery weeks! They’re a welcome respite between those three-week stretches where the mileage really ramps up.

Running is going well, so I took advantage of the downtime to mix in some cross-training, which can be a great way to enhance your overall conditioning and running performance.

We found an awesome indoor pool nearby that’s open to the public. Five bucks a pop got us access to the locker rooms, lap lanes and even two water slides (!), so a group of us ventured out (too) early Monday morning for a dip.

Swimming is one of the best cross-training activities for so many reasons: Not only does it help build muscular strength and endurance while improving flexibility, but it’s also a nice weightless workout that gives fatigued leg muscles a breather while providing an excellent upper body workout.

The best part, though? How therapeutic it felt to glide through the water, gently kicking (instead of relentlessly pounding) my legs to help work out some soreness from the previous weekend’s 13-miler.

But for as much as I’ve been conditioning my body on dry land, I was waaay out of my element in the water. This first week was more about getting comfortable again in the pool, so I’m excited to incorporate it into my weekly training routine going forward.

Tuesday morning’s run was a quick three-miler, but the evening’s cross-training was courtesy of this handsome fella, Bentley.

Although being at the barn is one of my favorite ways to take a mental break, horseback riding is not just a hobby; it’s a sport (no, the horse isn’t the only one doing the work; good riders make it look effortless, but it’s a hell of a workout).

Not only does it require a huge amount of strength, balance and control (especially when steering a guy, like the one above, who weighs more than half a ton!), but it also recruits muscles in the legs, abs, back, shoulders, chest, butt and arms.

Oh boy, did I feel each and every one of those spots the next day!

Wednesday nights are reserved for bootcamp class, which challenges every muscle from head to toe with little rest in between sets.

Wrapping up our workout with seemingly-endless sets of abs!

By constantly moving for an hour, we burn a ton of calories, but I like that we mix it up by targeting different muscles and trying different exercises every week to keep things fresh.

Why? Too much repetition and you’re setting yourself up for injury, burnout and boredom, so it’s important to switch up your routine often.

Wednesday nights = weights

Thursday’s track workout was a little chilly, but successful. My goal pace was 7:40-7:45 for each of the three miles, and somehow I managed to clock each one at 7:39, which means I’m getting a good feel for overall pacing.

I figured that Saturday’s 10-mile long run would be a great opportunity to test some new gear, so I brought along my new Nathan hand-held water bottle to practice some mid-run hydration.

But it ended up being more of a nuisance than anything else; it was heavy and threw off my balance, so my shoulders and back were pretty angry by the end of the run.

So it’s back to the drawing board on the water dilemma…and I’m thinking I might try a small hydration pack on some of the upcoming long runs. Otherwise, I’m all ears if anyone has a better suggestion for week five!

Boston Strong (and sweaty!)...bonus points if you can spot my friend Kevin in the shot

Boston Strong (and sweaty!)…bonus points if you can spot Kevin here, too

Posted in marathon, Nike Women's Marathon, Running, Swimming, Training
2 Comments

April 28, 2013

What’s your fit fix? Triathlete Kelly Wilson on making the switch to multi-sport events

Occupational therapist by day and triathlete by mornings/evenings/weekends, Kelly Waldo Wilson has been making a real splash on the San Diego racing scene. When she’s not snagging a spot on the podium or winning her age division, there’s a good chance she’s training for it – whether biking, swimming, rock climbing or running around town with her dog, Annie.

Oh, and did I mention she’s a former track & field and cross country teammate from our high school days in Michigan?

It’s been fun following her athletic accomplishments over the years, and I can’t wait to venture down south to cheer her on in person. But until then, I thought it’d be fun to do a little Q&A with this red-hot redhead who is taking the triathlon world by storm…

Kinetic Fix: What sparked your interest in triathlon?

Kelly Wilson: It was 2011 – I was living in Virginia at the time and received a post card in the mail to join Team In Training for a sprint triathlon in Richmond. I have been a runner since high school and have completed three marathons, multiple 10Ks and numerous 5Ks. But I kept getting injured and rehabilitating myself by biking and swimming, so I figured I might as well try out the sport of triathlon and turn my “rehabilitating” into “training.” I did my first tri with Team in Training in June of 2011 and have been hooked ever since.

How do you make time for all the necessary training?

I’m a morning person, so I wake up routinely at 4:15am for a 1-2 hour training session before work. My evening workouts are usually running with my dog and/or swimming with my husband. I am NOT a night person, so I have no problem going to bed while it is still light out to get eight full hours of sleep!

Do you train with anyone?

I train with HERevolution triathlon team here in San Diego. It’s a team started by Darcy Eaton, owner of HERevolution women’s multi-sport shop in Solana Beach, Calif. When not training with the team, I join master’s swim and spin classes at my local YMCA.

What’s on your iPod?

My iPod has a mix of hip hop, oldies, country, reggae and rock. Really anything to distract my mind and that I can sing along to. My best training sessions and races have been when I’ve had a single song in my head repeating over and over.

Got any pre- and post-race fueling tips?

Before racing I believe in routines and sticking with foods that are familiar. I always have a banana and a Balance bar; Mocha Chip and Cookie Dough are my favorites. During races I’m hooked on Espresso-Love Gu packets and Clif Margarita shot blocks. After…fruit; I always crave fresh, cold fruit.

Do you keep a strict diet or can you allow for indulgences?

For about a year and a half I have been experimenting with an anti-inflammatory diet; mainly eating foods with anti-inflammatory properties and minimizing highly-inflammatory foods. I’ve noticed a big difference in my training and recovery while sticking with this “diet.” My favorite indulgence is dark chocolate and wine.

Got any good advice on injury prevention?

I have found that alternating swimming, biking and running has kept me mostly injury-free. I do spend a lot of time on the foam roller, stretching, and I never miss my monthly deep-tissue massage.

What gear can’t you live without?

Compression socks and compression pants. I wear my compression socks daily. I have a pair of 2XU recovery compression pants that I put on after my evening workouts and I wish I could wear 24/7. Once you feel the effects of compression after a hard training session, no other socks will do.

What would you say to beginners hoping to break into triathlon?

I had such a great experience with Team in Training. When I joined the team, I immediately had a coach and supportive teammates who were feeling just as nervous as I was. If Team in Training isn’t an option, I would recommend finding a club though your local triathlon store. For example, The Triathlon Club of San Diego has triathlons and workouts specifically for beginners only.

Finally, do you have a ‘bucket list’ race you’d like to do in the future?

My dream is to do a full Ironman, but I’d like to complete a few more half Ironman distances before committing to a full.