Category Archives: Training

The plan: HITS Napa Valley olympic-distance triathlon

Source: David Kiviat

Source: David Kiviat

Now that I’m going to look the part (a.k.a. a runner in some pretty sweet triathlete’s clothing, thanks to Coeur Sports), it’s time to get serious about training for my first Olympic-distance race, which is set to take place in April at HITS Napa Valley.

The 6.2-mile run? No problem; I know it’ll be tough, but doable, especially with all the trail time I’ve been logging in preparation for this month’s 30K. But the 1500-meter swim and 24.8-mile bike? Ha! That’s another story altogether.

When I registered, I told myself that I wouldn’t let my lack of comfort in the water or on two wheels hold me back, and thus created a four-step plan of attack. Here’s how I’m breaking down the process of getting myself to the start line…which, oddly enough, seems more daunting at this point than getting from there to the finish.

Step 1: Get reacquainted with the other disciplines

You know the saying, “it’s like riding a bike,” which means it’s easy to recall how to do something you’ve already learned? Well, that’s a downright lie. My childhood swim lessons and neighborhood bike rides clearly didn’t translate to automatic success in tackling the swim and bike portions of triathlon, so I’ve been putting in time at the local pool and in spin classes to create a solid endurance base for each discipline.

Step 2: Ease into open water and the road

Once I could do a full 1600 meters of laps and had countless spin classes under my belt, it was time to bite the bullet and take my workouts into the terrifying great outdoors. Enter the open-water swim and road bike, both still very much works-in progress at this point. I know I can handle the distances; it’s just a matter of developing confidence and the respective skill sets needed to handle inevitable variables as they arise, be it cloudy water or a rogue skateboard that crosses my wheel path.

Step 3: Get psyched up (and geared up)  

It’s always a bit of a chicken-and-egg scenario when you’re getting into a new sport: Having decent gear makes the learning process more enjoyable, but when you don’t want to sink a lot of cash into it when you’re just starting out. So I waited until I found a good deal on an XTERRA wetsuit to buy one, and I’m making due with my “vintage” (read: Craigslist) Cannondale road bike.

I will, however, be making the leap to clipless pedals so I can wear cleats to maximize efficiency. This is something I’ve been obsessively extensively researching because I’m not thrilled about the idea of having my feet stuck in case of an emergency. Cycling snobs be damned, this noob decided to transition slowly with a set of easy-in, easy-out Shimano Click’r pedals. I’m sure I’ll have some stories to share after I install them and attempt to test ’em out…

Step 4: Pick a plan…and stick to it

Last but not least — and because it’s my first Olympic-distance event — I’m looking to follow a pretty specific plan to make sure I feel properly prepared come race day. My friend Kelly just so happens to be deep in the throes of training for her first full Ironman, so I figured there’d be no better brain to pick when it came to this.

She recommended a book called The Woman Triathlete, which features advice from an all-star cast of female triathletes and coaches. It also contains training plans for each of the distances, and the eight-week Level I Olympic Distance Training Plan looked like a winner. Day one of training starts on February 17, and I’ll be tracking my journey here, so stay tuned!

The three stats I track for every workout

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Although I claim to be mathematically-challenged (much to the chagrin of my dad, who is an engineer), I totally geek out when it comes to workout stats. Whether it’s miles ran, swam or biked, there’s just something so fulfilling about poring over the numbers after a particularly tough workout — not only to celebrate great days and learn from not-so-great ones, but also to set benchmarks for gauging current performance and goal setting.

But the ways in which we can now quantify ourselves is almost getting out of hand: From calories burned, miles traveled, heart rate, steps taken, sleep patterns, weight, etc. — it’s easy to get caught up in quantity to the detriment of quality (i.e. the bigger picture). For example, sometimes I’m so intent on hitting mileage goals with my runs that I’m tempted to swap a stretch session in favor of more time to log miles. Big mistake!

Everybody (and every body) is different, so you’ve got to find what works for you, your lifestyle and your goals, but I tend to think it’s best to keep it simple when it comes to tracking stats. Granted, there are certain times and training cycles where this may change, but as a rule I live by quantifying the following three things for each workout.

1. Shoe Mileage

Why: I used to run my shoes into the ground (literally) trying to save a few bucks by stretching out their life as long as possible. But when minor aches and pains crept up and morphed into injuries, I learned my lesson: A pair of good shoes that will support and cushion you properly is priceless.

How: Rather than running in one pair until it feels “flat,” I buy two pairs of shoes and rotate them on a weekly basis to give the cushioning time to bounce back. I’m also getting better about tracking actual mileage — one of my goals for 2014 is to figure out exactly how many miles it takes for me to wear my shoes out (the average is about 300-500, depending on the runner) — so I’m keeping a tally on each to know when to rotate future pairs.

Source: OneMomInMaine.com

Source: OneMomInMaine.com

2. Exercise Duration

Why: We’re all time-crunched and multitasking to the max, so it’s easy to get in that mid-workout daze and just power through reps as quickly as possible. But by giving myself a set about of time for each exercise and working out for that entire interval, it forces me to focus on form, which inevitably gives me more bang for my buck in the long run.

How: Whether it’s with a stopwatch or another kind of timer (my favorite is GYMBOSS because it’s a repeating interval timer, countdown timer and stopwatch all in one), set your segments and actually stick to ’em. You’d be surprised how long 30 seconds feels when you’re working hard — but keep yourself honest, and you’ll see results that much faster.

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3. Workout Details

Why: Logging workouts not only provides a sense of accomplishment, but it also allows me to analyze performance, discover trends (i.e. running after a leg day leaves me feeling slow and heavy, so I switch up the schedule for better results), recognize potential issues and injuries, as well as motivate myself to make goals for future sweat sessions.

How: I still keep an old-school workout log, which I fill out every day (even on my off days; in fact, it reminds me to schedule them in!) with workout type, details, duration, etc. But you can get as specific as you’d like when recording individual workouts. For example, you might want to use a GPS watch to keep track of pace, distance and other elements of runs (I currently use the Nike+ GPS SportWatch, but have heard enough good things about Garmin to want to check it out), or there are apps and programs that will also help you keep track of workouts in other ways (I use MapMyRun to create routes, and I’m also testing Strava to challenge myself on rides and runs).

However you decide to quantify your workouts — or not — it’s all about finding tools that work with your workout style and allow you to stay motivated, train more effectively and have fun in the process!

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What stats do you track when working out? 

A night with Nike Training Club

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When it comes to Kool-Aid, I’ll drink whatever flavor Nike’s got on tap. So when my gal Sam, ambassador extraordinaire, put out the invite for a week-long extravaganza of Nike Training Club events, I knew we were in for a good time.

Vivi, my workout partner-in-crime, and I headed down to meet up with the ladies at The Box SF on Tuesday night to check out the yoga session. An instructor from Yoga to the People was on hand to lead us through a Vinyasa Flow class, which was a much-needed (read: mellow) workout after Saturday’s adventure in the bay and Sunday’s long run.

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We arrived to  a serene space filled with pink and purple yoga mats. After a checking in and checking our bags, we grabbed a spot up front with some of our fellow November Project peeps (yup, the group that crushes hills together must also work out the quad and hammie kinks together).

And it was a good thing we got there early because the space filled up quickly. Apparently word got ’round about what a blast everyone had at the previous evening’s kickboxing workout; here in SF, we’re like moths to a flame when it comes to serious sweat sessions.

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While we got down to business with our vinyasas, the Nike crew snapped shots and filmed the session with GoPro cameras from various angles. A few of the participants also modeled Nike’s yoga gear, so we got to “ooh,” “ahh” and “om” over all the the new fun prints and brightly-colored products in action.

My hands tend to slip more than my feet, so I’m not sure about the shoes/wraps, but I am a sucker for an awesome printed tight. Maybe, just maybe, they’ll get me motivated to hit the mat more often…

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After the session wrapped up, we mingled for a bit over snacks and spa water before a good chunk of the group was bussed back to Niketown. If definitely got me interested in the weekly NTC classes, and I’m hoping to hit another event or two — tonight is a barre class, Friday’s a run along the Embarcadero, and Saturday is another NTC workout at Niketown — to round out the week.

Wanna join in on the fun? Check out the NTC Facebook page to see if your area’s participating. If not, there’s always the option of living vicariously through the NTC app — I can’t speak to it yet, since I just downloaded it myself to test, but at first glance it looks like a great resource for some hardcore home workouts, courtesy of Nike’s pro athletes and master trainers.

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Have you tried the NTC workouts? If so, what did you think?

Hope you’re having a happy, active week!

OWS in OWS: Overcoming Weenie Syndrome in Open Water Swimming

Aquatic Park Source: Flatstar Design

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.

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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:

  1. Water temp, which was an ice-cream-headache-inducing 52 degrees
  2. Wet suit, as in I’ve never used one before
  3. Wildlife, meaning I love sea lions, but only from behind the glass at a zoo
  4. Visibility, or complete lack thereof
  5. 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: I survived!

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?

Are you guilty of one of these workout time wasters?

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We’ve all had those days when, even with the best of intentions, your workout gets sidetracked once you set foot in the gym. But with time at a premium, efficiency is a critical part of the fitness formula is you want to keep making progress.

“Almost everyone could benefit from getting a more effective workout in less time and reaching their goals sooner,” says Jennifer Beaton, VP and general manager at Western Athletic Clubs and a certified personal trainer at Bay Club San Francisco.

So take a look at these four common workout time wasters, and make a mental note to avoid them if you want to maximize your next trip to the gym:

1. Excessive rest. All those minutes spent sitting on the bench staring at your watch really add up. “If you can sit down and read the paper between sets, you are likely resting too long,” warns Beaton. To see better results with the very same moves, and to optimize your time, try super-setting exercises, such as push-ups and squats, to allow rest of a muscle group while you work another muscle group. Replacing station rest with active rest such as 30 seconds of high intensity cardio can also optimize calories burned and muscle recovery.

2. Steady-state cardio. In other words, those marathon (no pun intended) treadmill sessions. “We see many members who do the same 60 minutes of cardio at the same intensity every day for 15 years. These individuals no longer see improvements and often start to see declines in overall condition. They would benefit by mixing up their routine, adding intervals and high intensity work,” says Beaton.

3. Isolation exercises. “Life is full of dynamic movement, and therefore our workouts should simulate and enhance those efforts by using multi-joint, compound movements, such as squats, lunges and pull-ups as opposed to, for example, adductor/abductor machines or bicep curls. To get the most bang for your buck, focus on performing movements that recruit as many muscles as possible; those smaller secondary muscles will get plenty of work as they support the larger muscle groups during those movements,” Beaton adds.

4. Endless crunches. Likewise, if your goal is a great-looking midsection, ab-isolating exercises may miss the mark. “I often see people doing 15-20 minutes of crunches in hopes that it’ll deliver six-pack abs,” says Beaton. “Their time would be better spent on nutrition, a solid full-body strength routine, and a balanced cardiovascular program.”

How do you make the most of your time at the gym?

Tri-ing something new for 2014

Source: Soles Inspired

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?

A new year, a new family

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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.”

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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!

Fit Fix: Meghan Manion on becoming an Ironman triathlete

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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_Ironman3MM: 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_Ironman4MM: 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_Ironman8MM: 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_Ironman5MM: 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_Ironman2MM: 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_Ironman1MM: 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_Ironman7MM: 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!

I just ran 26.2 miles…now what?!

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If you read my race recap, you know that as soon as I crossed the finish line of my recent marathon, I actually told Hubby I never wanted to do it again. Ever.

But he called my bluff: “Ha. I give it two weeks, and you’ll be planning your next race.” 

As much as we joke (and he was right, by the way), it got me thinking about the inevitable post-event letdown.

You see, the marathon’s not over once you cross the finish line. Whether you ultimately rock it or it rocked you, there’s a lot of buildup to that big day. Those months of preparation become all-consuming and include hundreds of miles, a roller-coaster of emotions and a hell of a lot of commitment.

So how do you fight boredom, stay sane and find a sense of purpose once the intensity of training has ceased? It’s actually quite simple, when you think in terms of planning for it with as much care as you plan for everything that precedes the race…

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1. Replenish your body. Now’s the time to re-stock what you’ve depleted during months of hard training and a grueling race. Not only will it help move the recovery process along, but rewarding yourself with a favorite treat can also help lift the spirits (just don’t make a habit of it).

2. Kick up your feet. Although it feels counter-intuitive to avoid the very thing that helps you release stress and anxiety (working out), it’s important to let your body rest and recover because it sets the stage for your next round of training.

3. Set a new goal. Think both short- and long-term here. Start by assessing your race performance, then set a master goal, along with incremental goals to help get you there. Maybe one marathon was enough, so you choose a new distance and focus on training toward that. Perhaps you’re hungry to PR in your next marathon, so you focus on building speed and endurance to create a stronger base. Or if this marathon was a stepping stone to a longer race (ultras, triathlon), you can use it as a learning experience to inform your training going forward.

4. Ease back in slowly. Hit it too hard too soon, and you may end up setting yourself back with illness or injury. The general rule of thumb is to take an easy day for each mile you run in a race, so now is the perfect time to pick up a non-impact cross-training activity that will help strengthen your running down the road.

5. Listen to your body. Again, it can be tough to shift gears after months of putting pedal to the metal toward a singular focus, but make a concerted effort to quiet your brain and allow your body to lead the way. Did you notice any weak links during the race? Are you feeling lingering aches and pains in particular spots afterward? Now’s the time to address imbalances so you can “train up” those weaknesses for the next time you toe the start line.

So where am I at this point? Well, I’m happy it’s done, but sad that it’s over.

I’m thrilled with how my marathon went, although there are some things I might tweak next time around. Yes, I said “next time.” And no, I’m not signing up for one in the immediate future…but I’d be lying if I said I haven’t thought about giving that elusive sub-four goal another shot at some point.

For now, though, my main goal is to focus on increasing my speed so I can shoot for PRs at other distances — the half marathon and 10K, in particular. In terms of smaller goals in the interim, I crave the consistency of a regular training schedule, so I’ll be putting together a mix of speed-focused workouts, along with complimentary cross-training.

And, after allowing my body to properly bounce back, I’ll hopefully be ready to hit it hard in the next training cycle.

How do you beat the post-race blues? 

Nike Women’s Marathon SF: Week 16 training recap (and race prep!)

Yikes, the official 24-hour countdown to the 2013 Nike Women’s Marathon SF is now underway. Let’s DO this!

The Final Week

First, a quick look at the week leading up to race day; I tried to take it easy (i.e. no running) because of the aforementioned hip issues, although it was a struggle at times because I was feeling super ansty/excited/anxious:

  • Mon: Easy 3mi walk
  • Tues: 2mi easy (20 min bike)
  • Wed: Easy 30 min swim & bootcamp
  • Thur: 3mi easy (30 min walk & Expo)
  • Fri: OFF
  • Sat: 2mi “shakeout” run (20 min bike, light stretching)

The Expo

My next order of race business was the expo – or “Expotique,” as Nike calls it – which takes place smack dab in the middle of Union Square in downtown San Francisco. I walked by it on Monday as they were getting it all set up; what a production!

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Thursday was the official opening of the Expotique, so I figured I’d hit it up after work and grab my packet, bib and pace band before the out-of-town crowds descended on the city. I guess a lot of other locals had the same idea, though, because there was already a long line forming when I got there!

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I picked up my race bib and pace band in one tent before we were all ushered over to another station to grab goodie bags. The third, and final, stop was the actual Expotique, which was super modern with cool mood lighting and a DJ spinning dance music.

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There were motivational displays on every wall with slick graphics and screens displaying tweets about the event, plus mannequins dressed in the latest Nike gear alongside gorgeous images of athletes and weekend warriors.

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Of course, I also had to ham it up for the camera in front of a lighted wall display of the course map. Here’s hoping I’ve still got a smile on my face at the real finish line!

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They didn’t have as many vendors as some previous race expos I’ve been to, but what they lacked in quantity they made up for in quality. Case in point: the charcuterie table from Whole Foods, which had a whole assortment of meats, cheeses, nuts and fruits.

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Another hot spot was the macaroon table. I’m not normally a fan of ’em, but these particular ones were pretty and tasty!

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And after all the talk about #WeRunSF these past few months, it was only fitting to take one more picture in front of the outdoor display.

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The final stop of the evening? Niketown SF, where they had graphics on the windows displaying all 30,000 of our names. I found mine, but unfortunately it was near the top (and in the middle of the 10 million other Jennifers), so I couldn’t get a close-up.

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The Gear

Despite my warning not to use anything new on race day, I did pick up a Nike belt with a small pouch to help hold my Sharkies and gels (PowerBar, Clif Shot and Vega) during the race (I want to try to keep my hands as free as possible), and I thought it’d be fun to walk through the rest of my race-day gear, from top to bottom.

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Up top, I’ll have on a Nike Feather Light Visor to help shield my eyes from the sun. Hubby recently surprised me with a pair of Jaybird Bluebuds (wireless headphones), so I’ll be wearing those with my iPhone in an armband. And, of course, I’ll have on my Nike+ SportWatch GPS with the pod attached to my shoe.

On my body, I’ll have on an Athleta Sprint Seamless Sports Bra under my Nike Dri-Fit Knit Shirt-Sleeve Shirt. I’ll be taping my left hip with KT Tape for some added support under my Opedix Core-Tec Shorts. They support the pelvic region, promote core stability and improve dynamic balance, all of which help with the lower back pain I experience on my long runs.

Finally, I’ll keep my calves (relatively) happy with 2xu’s Compression Performance Run Socks under my trusty Asics Gel-Kayano 19 shoes.

The Plan

Just as I mentioned in my 26 tips for running 26.2 miles, I’ll be loosely following the 10-10-10 rule. This means running the first 10 miles below race pace, the second 10 at race pace and the final 10K (6.2 miles) with everything (anything?) left in the tank. Even though we call it a “race,” it’s more about “pace” than anything else.

Of course, in a perfect world, I’d love to finish under four hours; I believe my fitness level is there, but I’m just not sure the course (hilly), the crowd (lots of casual runners/walkers, so it’ll take some time to jockey for position and get into a good pace) or my current condition (hip) will permit for it at this particular event. So that’s my awesome goal…if everything goes off without a hitch.

More realistically, I’m focusing on my great goal, which would be a marathon PR (anything under 4:27:13). And the good goal? Well, that’d be crossing the finish line, which is an accomplishment in and of itself in the off-chance something goes awry (but let’s hope not!).

The Tunes

I went back and forth on whether or not to create a dedicated playlist for the race. But I figured if I’m in a good groove, the last thing I’ll want is a Pandora commercial to mess with my flow, so I bit the bullet and bought a bunch of new songs on iTunes.

As for how I went about building it, some are old favorites (stuff that’s connected to a memory or gets me pumped up), some are new songs I’m digging, and the rest have a beats-per-minute of around 160, which I read should roughly translate into a 9:00 mile time because, hey, I’ll take all the help I can get!

Here’s a look at what I’ll be listening to during the race (shuffled, of course):

    1. Amber, 311
    2. Amsterdam, Guster
    3. Beat It, Michael Jackson
    4. Beggin’, Madcon
    5. Best of You, Foo Fighters
    6. B.O.B., Outkast
    7. The Boys of Summer, Don Henley
    8. Brandy, The Looking Glass
    9. Breathe, Michelle Branch
    10. Bulletproof, LaRoux
    11. Can’t Hold Us, Macklemore & Ryan Lewis
    12. Crazy Life, Toad the Wet Sprocket
    13. Die Young, Ke$ha
    14. (Don’t Fear) The Reaper, Blue Oyster Cult
    15. Don’t Stop Believin’, Journey
    16. Don’t Stop Me Now, Queen
    17. Dynamite, Taio Cruz
    18. Everlong, Foo Fighters
    19. Evil Woman, Electric Light Orchestra
    20. F**k You, Cee Lo Green
    21. Galvanize, The Chemical Brothers
    22. Girl’s Not Grey, AFI
    23. Good Feeling, Flo-Rida
    24. Hey Ya!, Outkast
    25. Higher, Taio Cruz
    26. Ho Hey, The Lumineers
    27. I Gotta Feeling, The Black Eyed Peas
    28. Lights, Ellie Goulding
    29. Lose Yourself, Eminem
    30. Love is a Battlefield, Pat Benetar
    31. Maneater, Hall & Oates
    32. The Middle, Jimmy Eat World
    33. Monkey Wrench, Foo Fighters
    34. More Than a Feeling, Boston
    35. Moves Like Jagger, Maroon 5
    36. No One Knows, Queens of the Stone Age
    37. Not Afraid, Eminem
    38. Radio Nowhere, Bruce Springsteen
    39. Radioactive, Imagine Dragons
    40. Roar, Katy Perry
    41. Rock and Roll, Led Zeppelin
    42. Ruby Soho, Rancid
    43. Running Down a Dream, Tom Petty
    44. Safe and Sound, Capital Cities
    45. Somewhere I Belong, Linkin Park
    46. Stronger, Kanye West
    47. Summertime Sadness, Lana Del Rey
    48. Supermassive Black Hole, Muse
    49. Sweet Nothing, Calvin Harris
    50. Thong Song, Sisqo
    51. Till the World Ends, Britney Spears
    52. Tubthumping, Chumbawamba
    53. Uprising, Muse
    54. Wake Me Up, Avicii
    55. We R Who We R, Ke$ha
    56. 8 Mile, Eminem
    57. 1901, Phoenix

Wow, and with that, training is officially a wrap, folks! Thank you so much for following along; it’s been an incredible journey and I can’t tell you how appreciative I am (and have been) of all of your support and kind words along the way. To say I’m pretty excited to set foot across the start – and finish – lines tomorrow is putting it mildly. 

Stay tuned to Twitter for an immediate update after the race, and I’ve got a quick recap and full-length recap planned for Monday and Wednesday of next week, respectively.

Have a (RUN)DERFUL weekend, everyone!!!