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?

Recipe: Grilled Steak and Rainbow Chard Salad with White Beans

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After all the holiday diet debauchery, hubby and I decided it was time to detox this month with some healthy meals. That, and I have a slight problem when it comes to tearing recipes out of magazines (and never making them), so we figured we’d kill the proverbial two birds with one stone on a recent weeknight.

This particular recipe was adapted from the January 2014 issue of Fitness magazine; I opted for a heftier green with more nutrients than the original watercress, and hubby suggested we throw on some Gorgonzola for an extra kick (it pairs so well with the steak).

The result? A hearty salad that’s full of fresh flavors — and pretty much the perfect dish to accompany those in-progress New Year’s resolutions.

Grilled Steak and Rainbow Chard Salad with White Beans (serves 4)

Ingredients: 

  • 1-pound flank steak, trimmed (and rubbed with salt, pepper, garlic powder & cumin)
  • 4 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 15-ounce can cannellini beans, rinsed and drained
  • 1 cup grape tomatoes, halved
  • 1 lemon, juiced and zested
  • 4 cups Rainbow Chard, rinsed and shredded
  • 1/2 cup Gorgonzola cheese crumbles

Directions: 

  1. Heat a grill pan over high heat, cooking steak for about 6 minutes on each side for medium rare.
  2. Transfer steak to a cutting board, and let rest for at least 5 minutes before thinly slicing diagonally across the grain.
  3. While steak cooks, heat 2 tablespoons olive oil, plus the garlic, in a large, nonstick skillet over medium heat for about a minute.
  4. Add beans, tomatoes, juice of lemon and 1 teaspoon lemon zest, simmering over medium heat for 5-6 minutes.
  5. In large bowl, toss salad with remaining 2 tablespoons olive oil, and season with salt and pepper.
  6. Add steak and bean mixture to greens, tossing gently to combine.
  7. Divide into 4 equal portions, topping each with a sprinkle of Gorgonzola cheese.

I’ll leave you with a parting shot of the beans and tomatoes simmering in the stove…I couldn’t resist capturing a moment filled with so much protein and so many antioxidants. Enjoy!

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Fit Fix: Sarah Evans on bouncing back (with a PR/BQ) post-pregnancy

Source: Sarah Evans

Source: Sarah Evans

After wrapping up my own racing season at the end of November, I spent much of the final month of 2013 not only reflecting, recovering and planning, but also (and perhaps more importantly) returning some of the love I felt this year by rooting on fellow runners as they rounded out their respective seasons.

And in the Bay Area, as I’ve come to find out, that usually happens at one particular event: the California International Marathon, a popular race with a flat, fast course that serves as a focal point in many a runner’s calendar.

On that day, aside from me having some major anxiety while tracking friends and cheering them along online, there was much to celebrate: Not only did Stephanie (a new blogger friend) finish her first full marathon in an impressive 4:09, and Pavement Runner (my trusty training partner & all-around amazing dude) rock an 11-minute PR to finish in 3:37, but Page (a fellow Coeur lady) also snagged her own PR — at a blazing 7:22 pace, no less — to finish in 3:12. Congratulations again, guys!

But there was one other success story from CIM that, when spotted on Twitter, stopped me in my tracks:

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Wait….what?! I had to meet this rockstar runner and hear her story.

So thanks to the power of social media, the rest is history. Her name is Sarah Evans, and she’s one of the most down-to-Earth, no-nonsense, inspiring and motivating athletes and (new) mamas you’ll ever meet (oh, and did I mention she’s an Ironman, too?).

Below is our conversation, which I promised her will be continued (when I eventually work up the guts to join her) on the trails…

Kinetic Fix: Congrats on your recent PR/BQ at CIM! You’re just four months out from having a baby; what was your game plan going into the race & to what do you attribute the awesome result?

Sarah Evans: Thank you!  It was a great day, and I’m so proud of my PR and Boston qualifying time! The last four months have been a whirlwind adjusting to life as a new mom.

My game plan for CIM was to push myself, see just how fast I could go and, ultimately, just enjoy being out there. It was important for me to have a goal time, as well, since I am very competitive with myself. Having a specific race to train for after having my baby girl was important to me so that I could still maintain my identity as a runner.

I wasn’t sure how I would feel or what kind of pace I would be able to hold until I started actually training about a month after giving birth. My husband knew how important it was to me to get back to running, so he was very supportive in helping me achieve the balance between new motherhood and having some time to myself, which for me meant tying up my shoes and going for a run. I seemed to feel stronger and stronger as the weeks passed from having my baby girl and almost relieved to run “solo” so I could see how hard I can push myself.

Achieving a PR was not really a priority at first, but as I started training again, my speed work splits and endurance told me that my best time might be within reach. That fueled my long weekend runs on the trails to build my base and helped me turn up the tempo on my short, interval-based workouts on the treadmill. While I would consider the treadmill to be my least favorite method, it was a great way to work out and still keep an eye on my baby. The fact that I was in running shape throughout my pregnancy also gave me a great foundation when it came time to train specifically for the marathon.

KF: You’re definitely no stranger to a tough workout; tell us a bit about your pre-pregnancy training, accomplishments and level of fitness. 

SE: My pre-pregnancy fitness was at an all-time high due to the volume of runs and the type of running I was doing on the trails.  In the recent years, I fell in love with trail running and believe it’s responsible for a lot of my endurance, strength and, ultimately, my success with road races.

In addition to speed work during the week, every Sunday I meet up with a small group to run the Marin wilderness. Discovering more about my abilities as a runner, as well as taking in nature’s beauty each week, refuels my spirit and gives me confidence – but it also gave me my most significant running injury to date, a broken foot before the 2012 Northface Challenge.

Six months after breaking my foot in Muir Woods, I toed the line at Northface and completed my first trail marathon, which gave me a real sense of accomplishment. But that race will always mark a more significant event in my life because I found out I was pregnant the next morning! So I was lucky enough to go right into my pregnancy in marathon shape, which meant I was trained and healthy enough (with the support and consent of my OBGYN) to continue running and training up to a marathon distance.

While I have maintained general fitness since my college track and field days as a sprinter, I have focused on training for endurance events starting in 2007. Over the past six years, I’ve done six marathons, seven half marathons and six triathlons, including Ironman Lake Placid in 2009. My marathon and half-marathon PRs are 3:26:23 and 1:35:30 respectively, and I am a three-time Boston qualifier, running it in 2013.

Source: Sarah Evans

Source: Sarah Evans

KF: Wow, finding out you were pregnant the day after your marathon must’ve been an exhilarating few days, to say the least! So, what was your attitude toward working out with baby-on-board?

SE: I was excited to be so fit at the beginning of my pregnancy because I knew that would put me ahead of the curve for being healthy and staying in shape. I’m very much a “no-excuses” kind of girl, so during the first few weeks, even though I felt a bit nauseous, sick and exhausted, I got myself out the door to exercise every day. It actually made me feel much better, once I got halfway through a workout, and gave me more energy afterwards. There were some workouts I had to fight through, but I knew it would do my body good in the end so I embraced the discomfort.

“Hurts so good” is definitely a mantra I embody, but I was, of course, cognizant of my baby’s health and made sure anything I did was approved by my doctor. I also recognized a fact that I believe is universal for all expectant women: Running while pregnant is typically more cumbersome, uncomfortable and induced a bit more soreness than usual. But as long as that discomfort was within the realm of what my doctor and I considered to be safe, then I was determined to continue to run.

KF: And run you did, all throughout your pregnancy, including completing the Boston Marathon. Can you tell us what was it like doing 26.2 with a “passenger?”

SE: I feel fortunate that I had no complications during my pregnancy and was given the green light by my doctor to continue to run. In fact, her main concern was that I would suddenly stop running, which I was told might be more detrimental to my health and pregnancy than anything. I continued to run a lot of trails, which helped build strength and balance and gave me more cushioning for my joints and back than the road and pavement.

Running the Boston Marathon with a baby on board was really a coincidence, as I had qualified and booked the trip before I knew I was expecting. It had always been a dream to run this race, and relaying that desire to my OBGYN was among the first topics of my first appointment. With everyone’s support — including my husband, who initially thought that this might be too much — I set myself a goal of sub four hours (realistic and challenging enough, but allowing for some fun along the course) and finished feeling strong and healthy.

Despite finishing 30 minutes slower than my qualifying time, I felt fortunate. And the day’s tragic events helped keep everything in perspective.

Source: Sarah Evans

Source: Sarah Evans

KF: What surprised you most about running while pregnant?

SE: That I lost my speed quickly! I know it sounds ridiculous, but I thought carrying a few extra pounds wouldn’t slow me so fast, but to be fair it wasn’t just being pregnant that slowed me down. Bouncing back after I broke my foot was not as easy as I thought because I had a fair amount of apprehension starting back running on the trails on a healed foot AND being pregnant at the same time.

So I built up the miles gradually at the new slower pace and found that even warming up took twice as long as before. Easing slowly into a run was new for me, as I was used to taking off quickly, and I had to challenge myself not to turn back after two miles because I wasn’t “feeling it,” knowing that my growing situation meant that I had to be patient to find my running happy place.

There were plenty of times towards the end of my pregnancy when I felt like skipping my runs, but in the back of my mind I had to remind myself that these times running solo would soon be limited. Mostly, I was anticipating the period after birth when I couldn’t really exercise due to having a C-section (my stubborn little girl was breech and couldn’t be flipped). And any running, however slow and uncomfortable, was going to beat being on bed rest for a while after birth!

KF: Can you share some of your favorite tips for moms-to-be who want to follow your lead and keep up with their running?

SE: First and foremost, clear it with your doctor. While a few are still old-school enough to recommend just sitting on the couch and resting, thankfully most will assess your current fitness and exercise level to suggest what effort you can take on.

Next, realize that it might not always feel comfortable but no matter how bad you feel, just lace up your shoes and get out the door – if only for a mile. You may (and most likely will) find yourself running longer than you anticipated and enjoying the fresh air, which can really invigorate you and make you feel better.  The only special “equipment” I got was a bellyband that supposedly helped support my mid section along with providing some back support.

Finally, and especially for first-time moms, remember that you might not have this kind of freedom after baby is born to run and be active. Trust me, as tired as I felt while pregnant, it doesn’t compare to how exhausted being a mother can make me feel. And there is no better excuse to skip a run than to cuddle with your sweet baby – thankfully I can make time for both, but it does take its toll. Another huge benefit that you should keep in mind is that keeping fit will prepare your body for labor, help speed things along, give you the energy you will need, and ultimately make it easier to bounce back.

KF: Did you do anything else to stay in shape throughout your pregnancy?

SE: Throughout my pregnancy I tried to change as little as possible about my routine and exercise habits, though I did avoid outdoor cycling on the road, as well as skiing and winter sports (doctor’s recommendation). What I found was that I could still do my usual variation of cross-training activities, but just at a lower level of exertion.

I did a lot of strength training to keep some muscle tone, and spinning was one of the best exercises to relieve the pressure on my joints. It gave me some time off of my feet, and I think it’s one of the best ways to keep in cardio shape during pregnancy if running gets to be too much. I also did more power and vinyasa flow yoga classes, which helped me relax, feel one with my body, and stretch out my sore ligaments.

During my maternity leave (two weeks prior to birth), I also took advantage of the extra time by pampering myself, which meant spending some additional time working out! 🙂 I was lucky enough to get in one last run and yoga workout the morning the day my water broke and my baby girl arrived, so I held on to the end!

Source: Sarah Evans

Source: Sarah Evans

KF: Sounds like it! And then you were able to get back on the trainer and go running a few weeks after your C-section; how was the transition back to your usual activity levels?

SE: Having a C-section was not my plan, as I really wanted to have a drug-free, “natural” birth, but my little one was stubborn and turned breech so I was relegated to a C-section. It did slow down my recovery and my return to running, but what felt like an eternity only ended up being a limited timeframe.

My OBGYN gave me the green light to start exercising 18 days after I had my baby girl, and the first thing I did was 40 minutes on my bike trainer that very afternoon! I eased in carefully the next day by walking uphill on the treadmill for 30 minutes and the following day by doing intervals of slow jogging and walking uphill on the treadmill. I did these kind of workouts for the next 10 days, and exactly 4 weeks after having my baby girl I went for my first run outside: a lovely, solo six miles, and it felt amazing! I couldn’t have been happier (if a bit sore) to be running again – especially without the extra weight on my frame!

I think I bounced back so quickly because of my mental drive and strength – it didn’t hurt that I also went into my pregnancy in top shape. I was resolved, as much as I could, to stay in running shape and continue to run up to the day I gave birth. I really pushed hard to get back to running as soon as possible, and I was also lucky to have no complications other than my unplanned surgical procedure. The support of my family and husband, who knew how important it was for me to get a little piece of myself back after giving birth, also aided in my quick turn around and recovery.

KF: Now that you’re a few months out, how do you think having a baby has changed your running, currently?

SE: Honestly, I feel like having a baby has made me a stronger runner. I have a quickness in my step that wasn’t there before (maybe it’s getting home faster to hold her!), but I also think it comes from the extra weight load I’m not carrying and an increased mental toughness from going through pregnancy and birth.

While it’s nice to be able to head out the door for a run, I’ve learned that efficient and quality runs are now much more important since I don’t have all the time in the world to be out and away from my family. When I’m struggling on a run now, I think about how I felt right after giving birth, hobbling to get to the kitchen or feeling sore after a 20-minute walk. The fact that I’m now able to exercise again encourages me to pick up the pace and not take for granted how quickly I bounced back.

I think that if I could handle the pain of pregnancy and birth but still love and enjoy every minute of it, then I can handle the physicality of the last miles of an intense running effort. Many athletes understand the odd enjoyment with the pain of a marathon, racing, or pushing yourself on a run, but to experience the parallels between exercise and pregnancy is particularly rewarding.

KF: With baby girl in the picture, how have you adjusted/will you adjust your routine going forward?

SE: My routine has definitely changed! I can’t wake up on the weekends and head out the door whenever I’m feeling up for a run or come home from work early and go for a 5pm yoga class.

Now I wake-up earlier, especially during the weekdays before my husband leaves for work, if I want to get in a solo run outside. Otherwise, I know I will be running on the treadmill (it’s a blessing and a curse to have the option of a treadmill in my home). Most recently I got a BOB Ironman running stroller, which is a good option to get out on a slower run with my daughter, but race-specific training is best done without my adorable companion.

I do have my standing day, Sunday mornings, when I trail run with my group. My husband knows how much I enjoy getting out on the trails, so we make Sunday my “free mama” day! For me, being able to run and have some solo time makes for a better, happier and saner person and mom at home. I think it’s important to have a set day and time every week that’s just for you, no matter what you feel like doing with it!

Another big adjustment is working out from home a lot more. I’ve had a long maternity leave and worked from my home office a lot before I went out, so I get in my workouts whenever I can in my little fitness area (which is set up in our garage). That relieves any stress of getting out the door and preparing baby for a gym daycare. Working out at home has really given me the best way to stay in shape and get it in when I can!

Source: Sarah Evans

Source: Sarah Evans

KF: Speaking of — can you share your favorite exercises for toning up and getting your core strength back post-baby?

SE: Getting my core strength back was probably the toughest part of recovering from baby. I didn’t start any specific core workouts until about six weeks out from giving birth, and when I did I started with planks — both regular and side planks. I also added in leg throws, v-ups, planks with a twist under and roll-ups. Then I added in a P90X ab workout (a quick 15 minutes of intense abs; perfect to do on a yoga mat in your living room when baby is rolling around on her playmat!).

I’ve recently added in some cross-fit type work (specifically called IronStrength that I found on RunnersWorld) that incorporates so many mixes of activities that you don’t realize work on your core. All of this is done at home in my living room on a yoga mat with little equipment needed, and it’s something you can do while your baby is awake and incorporate them into the routine.

I do a lot more core work and abs now than I did before pregnancy because I feel that area was the most difficult to tone while pregnant, and it didn’t quite bounce back like everything else. I also need the extra stability in my back to carry around baby, car seat and lug everything around. So I would say planks and incorporating a short 15-minute ab workout 2-3 times a week would be a good combo to building that core strength back!

KF: Great advice! Finally, do you have any other best practices you can share with new moms who are finding it a struggle to get fit again?

SE: Schedule it into your day! Like anything else — a meeting, a doctor’s appointment or lunch with a friend — try to schedule your workout. On the other hand, you have to be very flexible, too, so be willing to fit it in when you can.

I have recently canceled my gym membership and am solely working out at home between naps, feedings, etc. I have a mix of free weights, a treadmill, bike on a trainer, yoga mats, exercise ball, Pilates ring and bench all set up along with some of my favorite workout DVDs and a few online yoga sessions that I follow.

Many times I’ve had to end a workout early to get her up from a nap or change a diaper, and I just pick up the workout later in the day. So I piece together my workouts…or if all else fails, I go for a long walk.

I also try to wake up early a few times a week before she awakes if I want to run outside solo or fit in a worry-free workout before my husband leaves for work. This is obviously much more realistic once baby is sleeping through the night, which I am thankful to say is now happening!

Another thing I suggest is to get on the floor with your baby while they play and roll around. You can do abs, a little yoga session or stretch. I get my baby girl involved with my workouts, holding her or carrying her while lunging or doing squats, or laying her on my legs while we do crunches or lifting heels to the sky. And right after she was born (and before I could be too active), we went for a lot of walks! A more recent “bonding” exercise is running with her in the BOB stroller, which has been an additional challenge to my running strength!

Make your baby and your health a priority, and schedule in time for yourself – for me, that time is almost always spent on a run or a workout, which helps me maintain my old identity as a runner, but also embrace my new role as a mom!

Thanks to Sarah for taking the time to chat! And you can find her here on Twitter, if you’d like to follow along on her adventures in training, racing — and motherhood. 

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?

Race Recap: Hot Chocolate 15K

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A priority race for elite runners the Hot Chocolate 15K is not…but it was a bucket list item for this professional sweet tooth.

So after hearing all the hype from other cities, we (me, Hubby and our friend, Kelly) decided to take the plunge and kick off 2014 with a fun, themed run.

Dubbed “America’s Sweetest Race,” the event features a one-of-a-kind post-race party where runners enjoy music and a family-friendly kid-zone, plus finisher’s mugs filled with hot chocolate, chocolate fondue and tasty, dippable treats.

Drooling yet?

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Here’s how the day went down:

Despite leaving early to get a jump on the traffic and parking situation, we ended up getting a late start (as in jumping into the corral behind our assigned one) because it was a more of of a hike than anticipated to the start line from the gear check area. No complaints, though; I’m not a fan of hanging out in the corrals way before the gun goes off anyway (too much nervous energy!), and since this was a more causal fun run, we weren’t too concerned about jockeying for position.

In terms of time goals, we were aiming for under 1:20 (between 8:30-9:00 pace) for a few reasons: First, it was a new race distance for all of us to figure out; second, we were realistic about the likelihood of the course being pretty crowded; and third, because we were using it more as a training/pacing run during a mileage-building cycle (specifically, in preparation for next month’s 30K).

The gun went off, and our first three miles took us through Golden Gate Park toward the ocean. It took a good two miles until the crowd thinned out enough for us to be able to get up to pace, but the mood was light and the weather was perfect (about 50 and sunny), so we took in the scenery and slowly settled into a steady rhythm. Once we hit the Great Highway, we had a four-mile stretch ahead of us (two miles down, two miles back) and things really started to open up, so we pushed it up to a 7:45 pace as we marveled at the waves crashing wildly on the beach.

Going in, I was apprehensive about this particular stretch because it was tough, mentally, during my fall marathon…but before I knew it, we were back up at Golden Gate Park and had just under three miles to go to get to the finish. This is also where we realized that the first three miles were net downhill, though, because we had a few rolling climbs to cover on way back. But thanks to the addition of our recent hill training (shout out to November Project!), I noticed I was able to attack the inclines rather than back off on ’em.

With the finish line in sight, we gave it a final push and crossed in 1:17:03 (8:17 pace). Not blazingly fast, by any means, but a strong finish — and more importantly, a healthy start to the 2014 racing season.

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Thinking of my Team Coeur 2014 gals!

Another major difference in this race (besides the unique distance)? Instead of the usual finisher’s chute  process (medal, photo, mylar blanket, food), we had a bit of a walk back to the “village” for the post-race party.

But it was definitely worth it once we saw the deliciousness that awaited us: Not only were we given steaming cups of hot chocolate, but the partitioned plastic mugs also contained melted chocolate, fruit, marshmallows, Rice Krispie treats, pretzels, etc.

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It’s definitely a must-do event for all the chocolate lovers out there — probably not the way I’d want to fuel up after all my runs (an hour later, I was majorly craving  something salty!), but the theme was cute, and both the volunteers and the participants were especially, ahem, “sweet” in keeping with the spirit of the race.

If you’re interested in running one in your area, click here to see a list of current locations (14 cities, and counting, around the U.S.).

Fave Fix: Workout fuel with hidden health benefits

Source: ACE Fitness

Source: ACE Fitness

You’ve made the commitment to get more active in 2014, but they key to keeping that promise — and actually seeing some return on your investment — is fueling your body properly to help keep it strong, energized and less susceptible to illness.

This also means that, regardless of your goal (whether it’s to rock a race or lose a few lbs), it’s important to think about diet and exercise as a package deal rather than an either/or proposition.

With that in mind, here are a few of my current favorites for getting revved up for — and recovering after — your next sweat session.

To Fill the Tank: Corazonas Oatmeal Squares

Source: Corazonas

Source: Corazonas

As far as packaged snacks go, Corazonas Oatmeal Squares are a great option for when you’re on the go and want a filling, fiber-rich, whole-grain mini-meal. I eat mine en route to morning workouts but also stash a few in my workout bag to keep away the afternoon “hangries.”

Each square contains six grams of protein and five grams of fiber, tucked into delicious flavors, such as Chocolate Brownie & Almond, Banana Walnut and Cranberry Flax. Plus, every bar is infused with plant sterols, which are proven to help lower cholesterol.

Corazonas

To Maintain Muscle: Sambazon Protein Chocolate+Almond+Coconut Milk

Source: Sambazon

Source: Sambazon

Packed with organic, whole-food protein to build lean muscle and healthy omegas to help keep you full longer, Sambazon’s Protein Chocolate+Almond+Coconut Milk features a hearty blend of açaí berries with chocolate, coconut milk and a hint of almond. I like to drink it within that 60-minute window after a particularly tough workout to help replenish, rebuild and repair muscle.

The company also has a cool back-story worth mentioning — Sambazon was started by surfers in Southern California and operates under a philosophy called the Triple Bottom Line, which not only measures success economically, but also socially and environmentally. That means they’re organic, believe in non-GMO and support fair trade, which means it’s “good” food on a few different levels.

Sambazon

To Stave Off Sickness: GoodBelly Probiotic Fruit Drink

Source: GoodBelly

Source: GoodBelly

Since 70 percent of the body’s immune system dwells in the digestive tract, a properly functioning digestive system is essential to maintaining overall health (especially when you’re in a training cycle during cold and flu season!). And I’ll take every bit of help I can get to stay well, which is why I’ve swapped out my regular morning juice for GoodBelly’s Probiotic Fruit Drinks.

They contain contain Lactobacillus plantarum 299v (LP299V®), one of the most well-studied probiotic cultures available on the market, which has a superior ability to survive the stomach’s harsh acidic environment in order to inhabit the intestine and was initially developed for use by gastroenterologists in Sweden to help their patients recover from surgery. Each serving contains a whopping 20 billion live and active probiotic cultures to promote healthy digestion.

Wanna check it out yourself? Try GoodBelly’s 12-Day Challenge where you can get a discount on a 12-day supply.

GoodBelly

What are your favorite pre- and post-workout fuels? 

Thanks to the folks at Corazonas, Sambazon and GoodBelly for providing samples for review; all opinions are my own. 

Don’t throw in the towel: 5 tips for sticking to New Year’s resolutions

Source: Paula Bronstein/Getty Images

Source: Paula Bronstein/Getty Images

We all know that making New Year’s resolutions is easy. Keeping them for the next 360-odd days? That’s the tricky part.

But you’re not alone in the annual struggle – by now, almost one-third of Americans will have already cheated on their resolutions, according to a study conducted last year by research and consulting firm YouGov.

The silver living, though, is that there are a few simple strategies to make those resolutions stickier – and help preserve your sanity in the process:

1. Keep your eyes on the prize. We’ve all heard the expression, “Out of sight, out of mind.” Well, the same applies to resolutions; whether it’s a gym class calendar taped to the fridge to remind you to hit up the weekly spin class or a mantra stuck to the bathroom mirror to cue positive self-talk for the day, put it out there – front and center.

2. Eat it like an elephant. How, you ask? One bite at a time! A large, long-term goal is great, but by breaking it into smaller pieces you get to enjoy the satisfaction of achieving each of the smaller goals. And a series of incremental accomplishments will keep you on track and make you feel good, whether or not you actually go on to accomplish your ultimate goal.

3. Aim for a 30-day stretch. It takes about a month to form or change a habit, if you’re focused and consistent with it. This is just a ballpark number and can vary from person to person and habit to habit, but starting with a 30-day challenge is often just the jump-start needed to form your desired routine.

4. “Don’t let the perfect be the enemy of the good.” Heed these wise words from French philosopher Voltaire, and instead of pushing yourself to an unattainable “perfect,” accept that “good” really is enough. Forget the all-or-nothing mentality; aim for 80 percent, and avoid that inevitable cycle of self-loathing when you need a day off from the gym or indulge in dessert at dinner.

5. Think like Pavlov. We all know that following through on a resolution can take some perseverance, but a little positive conditioning can go a long way. Buy some new workout gear for the gym, plan a mini trip to keep stress levels low, or even splurge on a fancy piece of kitchen equipment to encourage more dining in. Whatever it is, celebrate your successes – and ensure future ones – by treating yourself to something that’s fun and in support of your resolution.

What helps you stick to your New Year’s resolutions? 

Recipe: Rustic roasted root vegetables

veggies

The perfect accompaniment to those hearty winter meals? A heaping pile of roasted veggies.

This recipe is deceivingly easy, but gives some delicious flavor and dazzling color that will leave guests thinking you spent all day in the kitchen.

(Shhh, it’ll be our little secret…)

Rustic Roasted Root Vegetables

Ingredients: 

  • 2 sweet potatoes
  • 2 parsnips
  • 1 yellow onion
  • 10 heirloom rainbow carrots
  • 2 beets
  • 2 potatoes
  • 1 head cauliflower
  • 1 teaspoon parsley
  • 1/2 teaspoon chipotle chili powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1 teaspoon herbs de provence
  • 1/2 teaspoon celery salt
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons Parmesan cheese
  • 4 tablespoons olive oil

Directions: 

  1. Preheat oven to 400F, and line two baking sheets with parchment paper
  2. Peel and chop all vegetables into uniformly-sized chunks, about 1/2 inch each
  3. In a large bowl, mix vegetables with all herbs and seasonings
  4. Sprinkle mixture with Parmesan, drizzle with olive oil, and mix again
  5. Spread half of vegetables onto each baking sheet in a thin layer (to roast, not steam)
  6. Bake in oven for 50 minutes, or until slightly tender

Resolution rehab: Strategies for a healthier 2014

Source: Dreamstime

Source: Dreamstime

You’ve said it before, and you’ll say it again, “THIS will be the year I finally get in shape/lose some weight/run that race/go to the gym/eat better/etc.” But right about now, many of us find ourselves in the same predicament: creating excuses for the past and making more vague promises for the future.

But it’s not to late to get back on track and break the resolution-relapse cycle in 2014. Challenge yourself to make this year different; keep these guidelines in mind, and you’ll be well on your way to conquering those goals for the New Year:

– Change your mindset. “Resolution” has become a four letter word. Few people keep them, and most forget about them come February. So instead of feeling destined for failure, think about resolutions in terms of slow, sustainable lifestyle changes rather than cold-turkey cutoffs.

– Make it measurable. Saying that you want to “lose weight” in 2014 won’t cut it; you’ve got to define the goal and give yourself deadlines to keep things on track. For example: “I will lose one pound every two weeks for the next six months,” or “I will do three cardio sessions and two strength training sessions per week.”

– Be realistic. If you know something hasn’t worked on the past, it’s time to try a new approach instead of hitting your head against the wall over and over again each year. Positioning yourself for success means starting with do-able changes and building from there, versus choosing a grandiose goal that you know is long shot.

– Don’t expect perfection. It’s important to avoid an all-or-nothing mentality because slip-ups are inevitable. So instead of allowing a setback to completely derail you from your goal, accept it as a learning experience and move on. In the wise words of my grandfather, “Tomorrow is another day.” So don’t let today’s mistakes impede tomorrow’s successes.

– Pace yourself. Remember that the tortoise’s wisdom always rings true: Slow and steady wins the race. Rather than going full bore for a week only to end up exhausted and worn out (or worse – injured), think of your goals in terms of its longevity.

– Hold yourself accountable. Even the most committed people have peaks and valleys in enthusiasm, so use a log to track your progress and ensure you’re continually making strides towards your bigger objective. See yourself slipping? Readjust, step up your effort and get back on track before you veer too far off course.

– Don’t go it alone. Whether you thrive on the support or competitive spirit of the buddy system, there’s no doubt that having a partner in crime packs a punch towards tackling those goals. So find a like-minded friend and keep each other honest – while still managing to make the experience a fun one.

– Celebrate successes. You’re working hard, so be sure to reap the rewards along the way in order to stay inspired. Lost some weight? Buy a new shirt to show off for date night. Adopted healthy eating habits? Allow yourself one “cheat treat” a week to give yourself something to look forward to. Made it to every gym appointment this week? Schedule a massage to soothe those tired muscles. After all, you’ve earned it!

How will you make sure your resolutions stick this year?

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?