Takeaways

I LOVED the clinic from last night! I usually don't go to the SJR clinics, but this one just sounded right. Paige Dunn gave the clinic, and I must say my fab coach Rebecca was right - Paige is awesome. She's a Sports Psychology Consultant who had a love of triathlons (still does!) and gave up the high tech industry to get an advanced education in Sports Psychology and has started her own business Xcel Sports Group. I got a ton out of the hour, but here were the main takeaways:

• Find & use a mantra!
  It's all about positive self-talk and things to do to get you focused away from the negative things you tell yourself during a race (i.e. "that guy who is 20 years older than me just pedaled right past me - I suck!") into positive, focused energy (i.e. a simple "I am strong" mantra you tell yourself over and over to divert attention away from the negative talk).
• Imagine yourself doing everything perfectly the day of the race!
  Imagery can do wonders for you on race day. Athletes should write out a script of exactly how they see a good race day going. That includes how you will work through problems when you encounter them during the race. (i.e. flat tires, getting kicked during the swim, etc.) The more you work out the problems you may encounter, the more readily you'll be able to deal with them come race day. Record your script and listen to it every morning or night, where it's quiet, 3 - 4 times a week for the weeks leading up to the race.
• Figure out what you can and can't control, and figure out ways to deal with them. Put those sorts of things into your script.
• Circle breathing!!
  Even during the race, you can use this. If you need to pull over to the side during a swim and engage in circle breathing, do it! It will calm you down & get you focused to complete the race.
• It's just as mental as it is physical.
  Unless you have a physical liability, everyone can do any length of race. It takes physical training no doubt, but it also takes the right attitude and the right mental preparedness. When you have those things, you can accomplish what you set your mind to.
• Take things in steps.
  If you're having problems focusing and making it through, remember you only need what it takes to get you to the next "milestone", whatever you deem that to be. If it's a marathon, you only need to get to the next mile marker. If it's the swim in a triathlon, you only need to get to the next buoy. Breaking things down will make it much more manageable!
• Make your mantra visible during a race.
  Write it on your handlebars, write it on a rubber band that you wear around your wrist ... put it where you can see it and be reminded of it when you need it.

Such good stuff. I'll probably call up Paige someday soon for her help!

Mental Preparedness Clinic

Ok...so I admit that part of my challenge in sustaining training throughout the season & staying focused on my training goals is lack of mental toughness/preparedness. The SJR clinic tonight couldn't come at a better time. A seasoned triathlete and coach is coming tonight to talk through how to stay tough during times when you lack motivation, or have injuries, or just when the going gets tough. One of my coaches (the fabulous Rebecca) sees this woman every month to keep herself together mentally for her training and races. If Rebecca says she's good, she must be the bomb! So I'm going ... and I'll be eager to report back the things I've learned.

Then I'm off to dindin at Soi4 (best Thai restaurant in Oakland) with my good friends Myla & Beau. During training, I don't go out to eat that much since I try to better control what I eat, but I just couldn't resist seeing Bogdan (that's his real God-given name - how his parents got Beau (and especially that spelling of Beau) out of that, I'll never know!), who I haven't seen since October! And if you knew Myla ... well ... you'd know why I am going against my training regimen!

Blowing winds

I had an interesting conversation today with one of my good friends.

I was telling my friend that I have decided to do a half marathon this year, and she made a comment about how things change with me as often as the wind blows. (She'll probably kill me when she reads this, because I know that's not exactly what she said, but it was something like that.) Anyway, after my initial denial, I got to thinking that she's absolutely right. (You're welcome, Ostepho!) I do get a lot of ideas about things I want to accomplish, and they come & go throughout my training. Kellie is always getting an earful when I come home from work about things I've thought about & what the "new thing I'm going to do" is that day. Either it's a new way to train, or the latest way I learned to measure my max HR, or a new swim drill I'm going to try, or that I'm going to do a half marathon this year. I'm not exaggerating when I tell you that I tell her about a "new thing I'm going to do" every single day. Sometimes I actually stick with what I'm going to do, but more often than I'd like to admit (you're welcome again, Ostepho!), I'm onto something new the next week.

And no matter what it is, she listens to me just as intently as if it's the best thing she's heard all day. She encourages me, tells me how my "new thing I'm going to do" makes complete sense, how it sounds like it will fit in well with my training, and then she tells me that she has the utmost confidence that I'll accomplish whatever I set my mind to. No matter what, that's what she tells me. And she means it.

That's why I love her so much.

Crampin' calves on Monday

Well, this was the route I was supposed to run last night. 5 mi loop starting at the Marin Circle in N. Berkeley and heading north through Kensington, going through parts of N. Berkeley and eventually ending back at Marin Circle. I actually did the run last week and loved it! Extremely scenic, lots of little neighborhood streets, easy map to follow, not a lot of traffic, etc.

But not even having finished Mile 1 did I start having really bad calf cramps - in both calves! I tried to stretch them out, and it was just plain painful!! I started walking instead, and the pain just didn't go away, so at about the 1 1/2 mile mark, I turned around and walked back home.

I don't know if it was the initial hills, or I wasn't warmed up enough, or I hadn't had a banana in a few days, but it was hurting! Luckily, by the time I got home, I was feeling much better. Calves were still tight, but I was able to stretch them a bit. The sucky thing was that I wasn't able to keep my HR up very much (obviously! - until I headed back up Marin to go home, and then my HR hit 150), so I'm going to try another long run this week.

New for my blog:
I rearranged my blog site yesterday & added all of the events over to the right that I am planning on doing not only this year but for the next 2 years. I keep reading in several triathlon magazines that it's best to lay out the goals, see what's achieveable, and then really put a training plan together to meet those goals. So I did the first step - laying out the events. I even added a half marathon to the mix this year!! I'm so freakin' excited about that. I've realized this season that I can run further than I ever thought I could if I slow down my pace, so now I'm all excited to see how my running can progress to race in a half marathon.

I realized in looking at other triathlon sites yesterday that the more interesting ones have pics on them. So I'm going to start adding more pics. The run route from yesterday? Not too exciting, but it's a start! :)

You might be a heart zoner if ...

• ...you wear your heart rate monitor in place of a watch, even with dress clothes.
• ...you know your heart rate within one beat without having to look down at your monitor.
• ...you know all of the models in the complete Polar line of products.
• ...you know how many calories are burned in each Heart Zone.
• ...you can name all of the books that Sally Edwards has written.
• ...your heart rate goes up when you hear someone talk about 220-age.
• ...you can hold your own when talking heart rates to a doctor or physiologist.
• ...your maximum heart rate has not declined with age in the last five years.
• ...you actually know how to program and use the Polar S710.
• ...you know more than five places to put the transmitter strap to get a good signal.
• ...you own more than three heart rate monitors.
• ...you know more than four mathematical formulas that can be used to estimate HRmax.
• ...you can raise or lower your heart rate using breathing techniques.
• ...you can tell when you are dehydrated by looking at your monitor.
• ...total strangers come up to you and ask for advice about heart rate monitors.
• ...you know the 24-hour rule and the 48-hour rule.
• ...you not only know, but follow the 24-hour rule and the 48-hour rule.
• ...you've read everything there is to read on heart rate training, but still want more.
• ...you know the difference between lactate threshold and anaerobic threshold.
• ...you're not afraid to take a day off if your delta heart rate is high.
• ...you can look down at your heart rate number and know exactly what percentage of your HRmax you're at.
• ...you've mastered heart rate mathematics.
• ...you know all of the current controversies in heart rate training.
• ...you've ever contemplating doing your own heart rate training study, but realize you have to work to pay bills!
• ...you know your sport-specific heart rate maximum values.
• ...you know the relationship between VO2max and heart rate.
• ...you can't wait to "review your numbers" after a workout.
• ...you can calculate Heart Zone training points in your head.

I've only had an HRM about a month now, but I am a data maniac with that thing! I can shamelessly admit that 95% of these things ring so unbelieveably true for me. I laughed my ass off when I read these . Thanks to JoeDom.com for this awesome list.

Catholicism (...not really!)

Bless me, tri gods, for I have sinned. It's been 2 weeks since my last blog!

It seems all I do these days is think about triathlons. When I'm not actually training, I'm thinking about my training ... worrying about whether I'm working out enough, or working out too hard, or doing something that will cause an injury, or planning my next week's training, or signing up for my races, or wondering what my goals will be next year. It's never ending.

The latest thing I'm thinking about is hiring a personal coach. But before I get there, let me tell you about my journey with See Jane Tri. It's all interlinked.

I'm pretty sure I've gone beyond what See Jane Tri is about. The concept of SJT is a great thing - an all female, supportive training group that helps women complete their first triathlon. There have been hundreds of women who have completed a tri because of the program, and that in and of itself is an amazing thing! I'm very proud to be a part of a group like that.

That was the original mission of SJT, and although they've gone a bit beyond that today (they now have Olympic tri training, HIM training, and marathon training), it really still is all about that, particularly at the Sprint training level. This is my 3rd season with SJT, and I've had definite ups and downs with them. The first season was above average for me - probably because it was new and I did the training with 2 of my closest friends (my very special tri team)! Even then there were problems a-brewing - coaches quit in the middle of the training season (and no explanation given to the team), workouts weren't very organized, safety wasn't a primary concern, etc. But I had a great time, I completed my first triathlon with them, and went on to become a repeat triathlete.

I decided to up my training and did the Olympic training last year. SJT was a complete fuck up, I must say. The focus was on the sprint training exclusively, and the olympic group was really an after thought. Again, coaches quit mid-season, and the workouts weren't very organized. (Safety was becoming much more of a focus, though.) I really could go on and on ad nauseum about the screw ups with SJT last year, but I will save it. (However ... Lori Shannon - if you're reading this, I would really like to talk about this & other things with you over coffee sometime.) I swore at the end of that season that I would NEVER, EVER be a part of SJT again. I was so angry and frustrated with the whole program, and the management of SJT didn't even seem to care.

Then we come to 2006. See Jane Run (which is the sort of "parent" organization of SJT) decided to do other training, and I decided to partake in what they call Boot Camp. 4 weeks long, 3 days a week, 6 - 7 am, all core training work. I decide it sounds like something I need, particularly to jump start my tri training. It was freakin' wonderful! The coach was awesome (Rebecca, you're amazing!), the workouts were just as they had said they would be, nobody in charge quit partway through, and the workouts started and ended on time. BIG BONUS for See Jane Run and their training programs. In one of the workouts, I unloaded on Rebecca about my experience the prior year with SJT (she was also a part of the training program), and she told me that Lori & the mgmt team was highly aware that there were problems, and that they were trying to fix it this year. They hired another SJT Manager (a man this time, which at first just didn't make sense to me, but I really like Krag - he's done a great job), and hired plenty more coaches who know what they're doing. After the very good Boot Camp experience I had, and with the talk I had with Rebecca, I was convinced to give SJT one more shot.

So here I am in my 3rd season with SJT. Going back to my original thought, I do think I've outgrown what SJT is about. For me, it's not about just completing a triathlon anymore. It's about doing well and advancing in my level & skills. And I think the way I'm going to be more effective at that is to hire a personal coach. The workouts at SJT are designed for mass instruction/completion. I need something more personal and appropriate for my schedule. Who knows - I may be back at SJT some day, but for this season, I think this is it for me.

So my mission this week is to find a pool of people who could be my potential coach. I'm going to talk to Rebecca (my awesome SJT coach) about who she uses (although she's a super triathlete - finished 3rd in her age group & 8th overall female at the Alcatraz Triathlon last year), and talk to other folks who are using or have used trainers they like. We'll see what I come up with. ;)

What a bike ride!!

In the small break from rain on Saturday morning, we did indeed ride the Three Bears Loop in Orinda. That ride is so much fun! We started out at the base of Papa Bear, which I had never done before, so our beginning was climbing Papa Bear! That was freakin' exhausting. After that, the ride was no doubt challenging, but fun.

Not much really to talk about this morning. I'm taking a bit of down time from running and am going to do 2 short 3 mile runs this week (as opposed to getting up to the 5 mile mark, which is next week's run!). More to follow ... ;)

New week ... and no more catch up

I've decided that there will be no more catch up on training from the prior week. I mentioned in the post yesterday that I needed to swim 60 laps yesterday to make up for not swimming the 60 laps last week. Well, no more! What doesn't get done in a week just doesn't get done. I am feeling way too much pressure to "get it all in" rather than training & having fun.

So.... no more catch up ... what doesn't get done just doesn't get done ... I will have no more guilt about that (ok, well I'll try) ... and I will continue to have fun training. ;)

My anal retentiveness is in full force!

I'm very anal retentive!

I have a spreadsheet I use to track my workouts each week. It's broken out by week and then by day, and then by sport - run, swim, bike. It tells me exactly what my workout schedule should be each week until the tri. For example, here's what a week's schedule looks like:

(The yellow are off days, the pink are the targets each week.)

Last week was not such a good week. When I went back this morning and put in my workouts from last week, I had 4 OFF DAYS (I blame women's college basketball regional championship games). On top of that, I only swam once (at Tues night training). I have got to get more committed!!!

I think I'm going to post my weekly schedule every Monday so I can be even more accountable to what I'm supposed to do each week. Because I have "catch up" to do from last week (the 60 laps I have on the schedule for today are those "catch up" laps), here is what my schedule looks like this week:

My primary goal for this week is to complete ALL of my scheduled workouts, rain or shine. I still need to map out a 4.5 mi run for Wednesday (Google Earth, I love you!). We're doing the 3 bears loop on Saturday for training - wonder if we'll do that in the rain. If not, I'm off to the gym to do the 25 miles!

4 mile run!

Whew, what a workout this morning! Every Saturday morning, as part of SJT training, we have some sort of longer workout. This morning was a 2 - 4 mile run for us sprinters, starting at Marina Green in SF and running along the water.

I have to say that I am loving my HRM. I took the coach's advice from Thursday and ran at a pace that 1) I could run at forever, and 2) kept my HR less than 150 bpm. Well, I couldn't quite get it as low as 150, but I did keep it around 155 the whole time. That's the way to train. I was running much slower than I would've normally without the HRM, but I knew I was getting a good workout, and I felt amazing when I finished. I started out rough (new shoes were giving me shin splints), but once I got past the first mile, it was smooth sailing.

I love those endorphins! I feel like I could run another 4 miles! And running along the beautiful SF Bay on a Saturday morning? There really is nothing better. ;)