Mixing It Up

After a great run today (4 mile intervals + weights), I met up with my SuperParents and SuperSissy for lunch. My SuperParents brought me a little gift -  this fun mixing bowl. 

Isn't it cute?

I love to bake and am becoming more fond of cooking since having a family and feeling a responsibility to ensure that they are well-fed and all. I'm sure this lil bowl will see plenty of mixing action! 

First up:  a protein-packed side dish/snack/school lunch extra that I've been meaning to make for months. It's a knock-off from the cafe at my gym.

I'm not sure on the proportions, but I know the ingredients are simple and delicious:

1. Spinach 2. Sun-dried Tomatoes 3. Garbanzo Beans

There may be some lemon juice in there somewhere, but I'm not sure.  I tried to replicate it and this is what I got: YUM-O!

Note to local friends: I made entirely too much, so please watch your front porches for your sample :)

 Over the past month, I've worked to incorporate MUCH more protein into my diet than before and adding these little garbanzo beans is another great way to sneak it in.  I've found I'm much more satisfied after I eat and have a consistent, solid energy base too. 

Mixing up my diet and trying new things have made a big difference too!So, I'm going to keep it up.  My only disappointment is that I can't find a way to reconcile two of my favorite treats into my diet more. Oh, dark chocolate and Mic Ultra, I miss you. 

In the month I've been keeping myself accountable by blogging about my health & wellness, I've mixed up my food and exercise routine and am pretty happy with my results. Among them:

1. Logged 128 swim/bike/run miles
2. Increased planking from 30 seconds to 80 seconds
3. Increased treadmill incline from 0% to 2% (at least for 800 meter interval)
4. Ran a 26:51 5k - not a PR but a benchmark to know how far off I AM from my PR
5. Swam 1 mile in under 40 minutes
6. Buttoned a pair of pants I couldn't button last month. (darn those 'knock you naked' brownies!)
7. 1 of 3 sets of push-ups are now knee-less
8. Successfully integrated vitamins and supplements to my day
9. I'm SLEEPING MORE! (sorry Jimmy Fallon, you're too late for me)
10. I've met SO many inspiring, encouraging and motivating fitness friends. 

Woo-hoo! That's pretty darn good for 31 days, I think!

Tell me....

1.  How has the first month of the year been FOR YOU??
2. What accomplishments how you made in January?
3. What are you working toward in February?
4. What are your favorite protein-packed snacks/meals/treats?

High five,

Steph

Me & SuperMom

SuperDad & SuperSissy

Toughday

I have a good friend who was unexpectedly admitted to the hospital last night with a serious health issue and am once again reminded how grateful I am for my health.

With news of my friend, I didn't sleep well last night, waking often wondering how he's doing.

Both Rocketman and I were unsettled as we hit the treadmill this morning, with our friend heavy on our mind. 

I saw the quote above a while ago and identify with it on many levels. 

Today, I am grateful for the simple ability to run, no matter the pace.

 

Cheering Section

While eating out for lunch today with my family, Rocketman was approached by a family at another table. As they were leaving, they stopped by to ask if his "Iron Man" jacket meant that he actually finished the race. (he had - here's a pic for you).

It was neat to see this group of strangers recognize his accomplishment, especially in front of the Trio. The kids knew it was a big deal to see their Dad finish the Iron Man this past July, but having strangers approach their dad to congratulate him and laud his efforts almost validated the experience. 

It was heart warming.  

The kids beamed with pride as these strangers chatted with their dad, saying it was a BIG goal for a member of their family as well.  Rocketman answered the kind strangers' questions and sweetly added that the support of his family "crew" was key in his accomplishment - he had a lot of training time away from the family, so having us there and watching him finish was a victory he shared with all of us. Again, heart warming.

I've come to believe that if you're trying to reach ANY goal  (whether it's athletic in nature or not), having a supportive "crew" can really make a positive difference.  Anything in life is better with a cheerleader by your side, right? 

I love cheering for others. My favorite spot to be in Triathlon (if I'm not competing or after I've finished) is about 100 yards out from the finish. This is where I'll plant myself and start stirring the pot. 

I'll yell that people are behind them, that they can catch the person in front of them, that they need to kick, kick, kick, kick......

It's amazing to see that people WILL respond, almost automatically, when they hear what they need to do. Try it.  It's amazing.

Here are a few of my favorite nods to encouragement: Check out this commercial and prepare to smile.  Cheering Works (Good Golly, this is pretty funny)

Also, here are some of my favorite signs I've taken on the road to 

get my pom poms fired up for my peeps:

Rocketman's IronmanCheering Section.

Cheering for 'Twa and other 13.1 Peeps

Atlanta snapped this when she had her pom poms out for me at the Chicago 26.2

I love this one, going to have to borrow!

Today, I cheered for my son's soccer team and both of my daughters as they took to the ice for skating lessons. I took a rest day today after my 7 mile run yesterday, but did my plank-a-day and those 30 push-ups I'm requiring for myself. 

Tomorrow, I'll hit the gym for a 5 miler with weight lifting arms. 
Thank goodness, I've got a crew of cheerleaders to help keep me motivated, including ALL of you!

Thanks, for reading and commenting and email and messaging. For getting your pom poms out for me as I share this journey will y'all. It means so much to me and is such a highlight of my day. Thank you, thank you, thank you!

Tell me:

1. What motivates you?
2. What is your favorite encouraging quote, saying or sign?
3. What did you do today?

High five,
Steph

Tough Mudder

Just as I settled into bed last night, I thought I'd check in with Nightline instead of my usual Steven Colbert.  I think the last time I watched Nightline, Ted Koppel was the anchor. Turns out, he's no longer there. Like I said, it's been a while. 

As soon as I turned it on, they were promoting an upcoming segment on the Tough Mudder series. 

Gulp. 

I perked up and watched intently. 

Then, I cried myself to sleep.

Here is the piece on Tough Mudder, the event I am running in April.  My friend MacGirl and I have spent the past several years taking turns selecting an event for us to complete together. 2012 is her year to choose the event. She picked Tough Mudder.

I know I'll get through it, I'm part of a great team that is Hell Bent to see me to the finish line. 

But, Man. This piece from Nightline didn't help settle my nerves any.

Check it out:

Nightline  reports on Tough Mudder

This fairly new event is endurance meets obstacle, but not the so -called "cute" 

Muddy Buddy Series.

I ran/bike/climbed Muddy Buddy  2009 and had loads of fun with friends. However, I would hardly call it "cute".

(But I'd bet the British Black Ops team that designed the Tough Mudder course would does).

MacGirl, Me, Cheese, McNewton.

Muddy Buddy is physical and fairly challenging. Participants buddy up and traverse 7- ish miles via bike and foot, navigating obstacles and lots of thick, slimy mud, especially at the very end.

Overall, I recommend it. It was fun. My then 7 year old daughter even buddied up with a pal and ran the Mini-Muddy Buddy. They loved it too.

But Senator, Muddy Buddy is no 

Jack Kennedy Tough Mudder.  27 grueling obstacles over 12 uneven miles.

I'm equally scared out of my mind concerned about 2 of these 27 obstacles.

1. Greased Monkey Bars over water(in Michigan in April). I'm nervous because I haven't been on monkey bars since 1989 and can not yet do ONE SINGLE SOLITARY pull-up. I tested this today before my run. MacGirl knocked out 4 unassisted like it was her job. (Highfive, MacGirl!) While I was able to dangle for 5 seconds at a time, pulling up 0.0% of the time. I've clearly got LOT of work to do there.
2. Electric Shock Finish. You read that right. Since my mother reads this blog, that's all I'm gonna say about that. (But don't worry, SuperMom, I'll use my best judgement!) 

Um, WHY is no one swimming across like I will?

With 10 weeks to go, I'm more committed than ever to get 'er done on this event. 

I don't know how I'll feel at the start, the finish or the day after, but I can tell you one thing I AM looking forward to: Picking the 2013 Race. 

Anyone ever heard of the Leadville 100?

Questions:

1. Have you ever done an adventure/obstacle race? Which one and how was it?
2. Do you have a specific race on your "bucket list"?
3. How was your training today? 

High five,

Steph

Choose Your Own Attitude

Today is a rest day from my lovers swim, bike, run though I still managed 30 push-ups and a 70 second plank. I am doing 1 #plank a day since January 1 and am now adding in #30 push ups a day too. Having knocked that out in 3 minutes this morning, I enjoyed a day of badly needed errand-hopping.  Sprinkled amongst those errands were 2 really wonderful appointments with friends. 

• Coffee with Bob 
• Lunch with MacGirl and Good Golly

sidenote: this was my lunch...mmmmm....it was good!

Though I wished to have found greater lessons learned in my errand-running, I cannot say that I did. Not to take away from learning the Dick's Sporting Goods has ski pants 40% off!

The coffee and lunch meetings however, BOTH  - and separate from the other- left me thinking the same thought. I  like these pals for many reasons, but what I REALLY like about them all is the common denominator in their personalities: they are 

"choose your own attitude" kind of folks. 

And I love that. (And for the record, I know it's grammatically incorrect to begin a sentence with 'and').

Going back to my own upbringing, I can now appreciate that my parents are also this kind of "people". 

Sometimes life stinks. 

Sometimes really bad things happen to really good people. 

Sometimes we have to do things we don't really want to do. 

But it's how we choose to respond during those days of "sometimes" that make the difference. 

And I mean ALL the difference. 

We can mope and complain and be miserable (thereby making everyone around us miserable) OR we can CHOOSE OUR OWN ATTITUDES and make the best of it. 

The by-product there, is that positive attitude makes the "sometimes" less painful and often even rubs off on others.

One of my best friends teases me that I am all "rainbows and puppies"

(or is it "unicorns and cupcakes?) for my sunny side up attitude. As the 1992 "Class Optimist" award recipient in Mrs. Kissel's AP English class, I can tell you that I think she is giving me the biggest compliment ever. 

 After spending time with these ladies with the common denominator today (yes, "Bob" is a woman), I came away with clarity about their defining attribute. These are people you want to be stuck in an airport with (which actually happened to me this year - and thankfully, with the best people ever! shout out to my R+F airport trio). Situations can be miserable, but the degree of misearable-ness can be controlled by your attitude and the attitude of your company. Today, as I thought of this, I looked at those closest to me and saw a recurring pattern. 

My Sissy, my SuperMom and SuperDad , Atlanta, Chicago & Denver...and many more share my eternal optimism. (Not to be mistaken for naivete).....Rocketman's Choose Your Own Attitude approach to life is exactly what sealed the deal for me. Attitude matters.

And that attitude can matter BIG time when you're in the water, on the bike or running. Mile 13 of a Marathon can be a depressing, half-empty benchmark OR (with the right attitude) a glorifying, exciting accomplishment of "1/2 way done"! 

The choice is ours to make.

So today, I hope everyone has more of a good day than a bad one. My advice if you're struggling is to go for a good walk or bike ride. This will always perk up my outlook, no Rx needed! 

I also hope for each person, that even if they aren't naturally inclined to choose their best attitude, that they are surrounded by people who do. I hope too, that if life is more lemons than lemonade for you lately, you hitch on to the wagon of someone you admire....

Because I'm telling you.... this stuff rubs off.  

Big 'ole high five to all you choose-your-own attitudes in my life!

Please Discuss:

1. When have you had to choose your attitude - even when you knew it was easier to be mad and angry?
2. Is it me, or are active people (walking, cross training, weights, whatever...) more easy going than the general population? I think it's the endorphins!
3. How was your workout today?

High five,

Steph

A reason to ride

In training for triathlons, I've come to really enjoy cycling. Today was a a great day to ride indoors.
Gray, drizzly weather again here in the Mitten. 
Most Thursday mornings, I'm with a couple great buddies and a rock star instructor.
I look forward to it and get a solid workout every time.

This year, I'm anxious to get outdoors and increase my cycling mileage. With 3 consecutive century rides coming in July, I am determined to be trained to the point that I can actually ENJOY my first tour as a rider on the Wish-A-Mile Bicycle Tour.

If you know me, you know this event has a big place in my heart. What's better than granting the wishes of kids with life-threatening medical conditions? I feel like it's a GREAT way to put MY personal health & fitness(ish) to good use!

Inspired by a great hour on the bike today followed by lunch with my pal BB, I thought I'd share the video for this tour. If you have a few minutes to check it out, you won't be sorry.  
(I adore so many people in this video! To name a few: check out MacGirl and Ann Organized at :25 / Rocketman and Legs at :53 and my lunch buddy BB at 1:45)

 

If you're up for a challenge - or know anyone who is - we should chat about this awesome event. 

Our team is forming now and adding new members. If you're not a cyclist and have 0.0 intention on becoming one, that's ok too. The tour needs volunteers in a variety of capacities and would love your help. Neither for you? Donations make the difference for these kids and my team is going big and then going home (to sleep for 2 days) after we knock it out of the park for these children.  

You can donate via my website and join me in granting a wish. You'll also get a nickname and a mention on this blog, which is kinda fun too!

www.wishamile.org/stephanie

A gift in ANY amount is appreciated! 

ok, that's all. I'll get off my soap box now.

So tell me....

1. What is your favorite charity event?
2. What's the best part of WAM (if you've participated) or the best part of your fave charity event?

High five,

Steph

Weights

I think this is totally true! The longer I wait, the more "things" come up and get in the way. My routine is always best when I can get my training done first thing in the morning.

With a trio of children, Rocketman and I will sometimes need to rock-paper-scissors our way to determining who gets to start training first (think summer vacation or weekends). Having to wait until mid-day or beyond to get my miles/laps in isn't easy for me. I get distracted and have even been known to talk myself out of it completely. For me, it's morning or bust.

So today I hit the gym for an hour of weight training. Not feeling the running, swimming or biking today.

Happy to knock out another day - managed a 70 second plank which is my longest this year. Mrs Mac was there and bullied me into 30 push ups. My arm screamed at me the entire time. Right now, even typing is an effort. Ouch.

Looking forward to tomorrow and getting a sustained cardio training in. How about you?

Fill in the blank:

1. My favorite time of the day to train is_________________________
2. Today, my favorite part of training was _______________________
3. Tomorrow, I am going to _________________________________

High five,

Steph

PR In Training

Last week, my pal Atlanta sent me a text of  this funny little saying. It was great timing - I had seen the same message earlier in that same day and I've thought about it many times since.

Especially today as I ran. Especially the last 1/2 mile of today's run. I'm working to get a PR in the 5k distance this year. An adult-PR for me would be 25:24. That means I need to run 8:11 miles. On the treadmill, that's 7.3+.

Today, I managed 800 meters of 7.3 and that was about it. My fat was crying big time! I have a long way to go for sure, but with 11 months left I'm feeling good.

Questions:

1. How was your training today?
2. What PRs are your working toward setting this year?

High five,

Steph

Trashcan/Superman

A hundred years ago, when I was in high school, I ran as a member of the cross country team my junior and senior years. I really had no business being on the team since I ran the sprint relays in track and had never run more than a half mile when I decided to run cross country.  I ran in a circle of runner friends (no pun intended) and so a few of us decided to try out the 5k distance.  I was solidly the 6th or 7th runner on the team (where only the first 7 have their times count). But, still I went to practice and did my best. I learned ALOT along the way.

I share this for two reasons:

1) For those of that don't know me to understand  that I've never been an AWESOME runner. 

2)  To tell the story of TRASHCAN/SUPERMAN 

Now that I've disclosed my backstory and you know I'm not a podium finisher sort, let me share about a little running technique that got me through today's training.

Back in the day during high school cross country training, our (beloved) coaches would often times end our hour - 90 minute training runs with a friendly game of TRASHCAN/SUPERMAN.  Coach would count us off into 2 teams and have us line up single file. He'd declare one group "TRASHCANS" and another line "SUPERMANS" (men?). He'd set up a 1/4 mile course and yell go. TRASHCAN vs SUPERMAN 400 meters at a time, relay style until the last person crossed the finishline.  This drill was agonizing. Our young legs were toast having just logged 6-9 miles and now we had to compete against one another in a quarter mile sprint of wills.

Coach did this, we all knew, to show us that even when we *THINK* we have given it our all, there is still fuel in the tank to be emptied.  We have a choice to be strong and win. Or not.

Trashcan/Superman is with me often in races when I know I have just 400 meters to go. Today, with concrete legs and feet made of lead I shuffled through 4.5 miles at a slower pace than I'd like  - about 10:42 miles. With 800 meters left, I bumped it up to where I *should* have been and with 400 meters left, I TRASHCAN/SUPERMAN'd my way every step of that last lap.

Kicking harder than I should on a treadmill. (thankfully, I didn't fall off)


It's funny what childhood/adolescent lessons stay with us through our adult lives.

For me, I'm grateful this one stuck.

Questions:

1. What tricks do you use to get your through a tough swim/bike or run?
2. Did you participate in high school track and cross country? What do you remember most from it?
3. How was your training today?? What did you do?

RHS Cross Country Team 1990 - I'm sitting 5th from left.

 High five,

Steph

Secure your own mask before helping others

Recently, on a trip to/from California I heard something on the airplane that really resonated with me. It was nothing I hadn't heard (many times) before, but *this time* I processed it differently.

The flight attendant stepped forward to present us all with his/her standard announcements: turn off your electronics, beverage service options, how to use a seat belt (really?) and how, should the oxygen masks drop from above you, to put YOUR oxygen mask on FIRST before assisting anyone seated next to you (sorry kids).

It was this last part that stood out for me differently this time. When applying this as a metaphor to life, I've not been very good at following those instructions.  In my experience, I've found that it is far too easy (for mothers especially) to work to meet the needs of their family FIRST before tending to their needs. 
It's intuitive even.
That's mothering, I suppose. 
But what I've learned and what I re-learned on the airplane last week was that putting my OWN oxygen on first is really ok after all. Because taking care of myself allows me to take care of my family.
Because as my SuperMother says  
"If Mama ain't happy, nobody happy!". 
(please tell me that I'm not alone in this)

So I had this all in mind this morning when I woke.
1 soccer game, 1 play practice and a skincare clinic lined up on my dance card today. I was looking forward to all 3 events, but knew squeezing in training would be tough. Thanks to that flight attendant, I  also knew that if I didn't take care of myself today I ran the risk of being grouchy and resentful.  Even disappointed in myself which is no fun at all.

So, I made breakfast for the trio and kissed Rocketman adieu. I put on that oxygen mask and drove myself to the gym for a 5k treadmill run and some extra Tough Mudder (totally supported) pull-ups too. I felt great. I  made it to the soccer game, the skincare clinic AND play rehearsal to support everyone involved. I felt great all day too.

I know it's not rocket science, but for me, it's a concept I'm thrilled to have discovered. It's helping me not to feel guilty about the time I spend tending to myself.  In the end, taking care of myself by spending time on my health is probably the best gift I can give my family, I just need to remember to look for that oxygen mask first.

Questions:

1. Did you train today?
2. Do you feel guilty putting yourself first? How do you overcome that?
3. What's the last thing you've learned on an airplane?

High five,

Steph

WAM (the ride, not the band)

One of my first jobs out of college was with the Make-A-Wish Foundation of Michigan. This is a great group that grants the wishes of kids with life-threatening medical conditions. I was hired to lead their largest fundraising event, the Wish-A-Mile Bicycle Tour - or "WAM"
 as it's lovingly called. WAM is a 3-day 300 mile bike tour from the upper area of Michigan to the lower end (near Ohio) part. It breaks down to be a ride of approximately 100 miles per day for 3 days. With over 900 cyclists and an army of amazing Crew, WAM is a moving city throughout Michigan the last full weekend in July. The 2012 ride will celebrate WAM's 25th Anniversary and MY very FIRST year riding in the tour. While I've been a part of the tour in some way for 10 years, I've never once mounted a bike to ride.

I've come to know many of the riders and the crew - incredible people who have made WAM a part of their family and a part of their lives. I've also come to know the amazing team that works to lead WAM year-round. From strategy and concept all the way to ordering the port-a-johns....this team is stocked with amazing people who also, love this ride.

Whether staff, crew or rider, once you have EXPERIENCED WAM it will always be part of you. The ride is just that special. I have absolutely no idea how I am going to get through it without bawling my eyes out every day, I'm just so proud of the whole darn thing.  Each person out there - and thousands we cannot see - support WAM for one very special reason: to make a difference in the lives of some very special children & their families. To meet these families is a gift. As a sister in a "special needs" family, I know first hand that the entire family is affected by one members diagnosis. To be surrounded by so many people who give their time, talent and treasure to make a difference for these families will absolutely crack your heart wide open.

It is a 4 day, first hand experience of the best of the human spirit. 

Over the years, Rocketman (below with his wish hero), my dad, brother-in-law and sister have participated. Either as a rider or volunteer. It was a great experience for all of them.

Last year, my training peeps (below) also stepped up and asked what they could do. As if it wasn't enough that they decided to participate, they also placed 5th overall for their division in fundraising. 

Together, in their first tour, they raised nearly $25,000 for Make-A-Wish. ((wipes tear))

Way to go, Tour de Wishes!

I've come to know a lot of these teams and have seen strangers become friends. I adore many of these teams and love that I could have been welcomed to any of their teams. Since my training buddies are back for their 2nd year as "Team Tour de Wishes", it's really my honor to ride with them this year as part of their "official" team. Last night was our first team meeting, where we set goals (we want to grant 3 wishes - appx $25,000) and make a difference for these families.

If you know anyone who would like to join us, we are JUST getting started and would LOVE newcomers. If riding isn't your thing, donations are SOOOOO very appreciated and I'll be sure you get a receipt from Make-A-Wish as well. How good does THAT tax deduction feel? www.wishamile.org/stephanie

On the high of last night's meeting, I hopped on the bike this morning for a 12 mile ride. I know I've got a long way to go, but oh how it will be so very worth it.

Let's just hope I can hold it together at the finish line when that sweet wish child presents me with my finisher's medal!

Questions:

1. Have you ever heard of WAM (the ride, not the band)
2. What's the farthest you've ever ridden on a bike?
3. What are you doing July 26-30?

High five,

Steph

What Fuels You?

Today is a rest day for me, but I'm taking some time to learn more about what I should be eating for optimal performance. Nutrition is an important part of any training plan. There are formulas for and detailed outlines of what athletes should eat, how much and when. It's pretty overwhelming, if you ask me. Carbs and sugars and proteins.. oh my!  ...the list goes on. I really don't know WHAT I should eat and when, I just know that fueling up is just as important BEFORE, DURING & AFTER your race or workout.

If  you're an athlete who has ever "bonked", you know that a nutrition plan DURING an endurance event is key. Rocketman completed his first Ironman a few months ago and he worked closely with his coach to develop and tweak a race nutrition plan that would get him through. It was a crazy looking spreadsheet. His gear before the race was insane.

(here's his gear...notice that there are like 12 GUs in there!)

I am not following any specific training plan right now, but I AM trying to eat as well as I can. Tough Mudder  is 3 months away and the WAM  300 is 7, so I've broken up with my lovers, Lay's Wavy Potato Chips and Ben & Jerry's Phish Food. It just wasn't working out. 



Now, I'm completely hooked on Chobani yogurts and was deee-lighted to find my local grocer is now stocking their newest flavors. Welcome to the family, Blood Orange and Apple Cinnamon.

"My name is Stephanie and I am addicted to Chobani". I FB'd that status last week and had 27 replies. So, I know I'm not alone...even with 19 cups presently stocked in my refrigerator. (see below) Chobani has a nice texture and packed with protein so I can eat one (sprinkled with added fruit, granola or flax seed) and feel full and energized for hours.

For fun, you should know that in my family, we pronounce "Chobani" as Rihanna does when she sings about "Shy Ronnie" on SNL.

Here's a link so you can hear:
 http://www.thelonelyisland.com/video/shy-ronnie

In other good nutritional news, I learned yesterday that GU is now sporting a new addition to the line up as well. Welcome GU Peanut Butter. I can.not. wait. to try you.

I've been a GU gal since my first long-distance event back in the 90's.


Vanilla bean and chocolate outrage have long been my faves. Mint Chocolate is tasty too, but only at certain distances for me.

If you have favorite training foods, I'd love to hear it. I am experimenting with what "works" for me.

So.. HELP! 

1. Breakfast - Lunch - Dinner and During and After your event. What are you consuming??
2. Are you hooked on Chobani?                                                     (remember to sing it .. ;-) ) What's your favorite flavor?

I'm open and looking to branch out, so please shout out. I sure would appreciate it!

High five,

Steph

Guts & Glory

There's a lot I like about running. It's therapeutic, healthy, challenging, enjoyable....dozens of adjectives can be applied. On some days, not- so- good-ones too!

For the longest time, I was convinced that RUNNERS were the BEST people on earth.
Friendly, adventurous, fun.

Then I became a CYCLIST and that challenged my thinking. Friendly, adventurous, fun and a bit o' crazy. Love that.

Then I started TRIATHLON ...but I'm still trying to figure out that collective. All of the above, but not so sure on the FRIENDLY part yet....I've never been around so many competitors. They (we?) are Swim Bike Run Gladiators.  I suppose the friendly does come out, but it's usually post-race. Before, everyone seems to have their game face on. The focus is acute. The atmosphere is thick and intense. Rightly so. In my first Triathlon, my training buddy, Mrs. Mac and I had a mantra: DON'T DROWN.

Here's a cool pic taken as we assessed our first Tri swim, convinced the bouyies were mismarked (too far). You may notice it's also my background pic on this blog site too....and for a reason.

 I love this pic because I know we aren't just looking at the sunrise here. We're calculating our race. Focusing on the challenge we've put in front of ourselves.
Mentally adjusting to tackle it.
I was nervous, so in this picture I see GUTS.

This is why I argue that it's the STARTING LINE - NOT - the FINISH LINE that is the best place to be to see a snapshot of the best of the human spirit. Sure, the finish line can be exciting and uplifting. There's lots of cheering and joy. Triumphs and tragedy too.

But it's the STARTING LINE that makes me emotional. I LOVE the starting line of any race, but ESPECIALLY marathons.

I'm in awe of the people there just having the GUTS to show up. To stand ready to begin knowing they may not finish. Knowing it's going to be

1) Painful
2) Hard
3) Mentally Exhausting
4) Did I mention "painful"?

Yet, they show up anyway . 99% of those at the start will take no purse home. They aren't doing it for money or fame. It's a personal challenge and it's damn-near scary.

Without fail, at the start of any race, the infamous words of runner John Bingham comes to mind

"The miracle isn't that I finished. 

The miracle is that I had the courage to start."

Starting may not be finishing, but starting trumps sitting on the couch, right? So high five to any/every one who started today. Those who moseyed on up to a treadmill or a saddled a bike. Who laced up their shoes or donned a swim cap. Who walked around the block or lifted a weight or two. Be proud: you're one step closer to your race and the glory that is the starting line. I know I am.

Questions:

1. Are you training for an event?
2. What do you like about the starting line?
3. What's your favorite running quote?

High five,

Steph

My Girls

A male pal recently asked me if I had any "GOOD" female friends. If you know me, you'll know my answer was a resounding "YES"! I love my girls...and I'm not just speaking of my 2 darling daughters, here. I'm lucky to have a group of friends from varied stages in life, living all over the country. I've heard women disclose that they "don't trust women" or "can't get along with other women". Whenever I hear this, it's always a red flag for me. (literally, the voice in my head screams "Alert, Alert!")

I can't understand how this can be so. My guess is that it's just a gal who has never HAD a GOOD gal pal and has thus lumped all women into the cat-fighting, back-stabbing sort.
Meee-ooowww.

Which is too bad, because I've found "my girls" to be the most supportive, encouraging and inspiring women I know. Some of us text bombard one another daily, check in on FB or meet up at the gym and catch up on life, work, family & trainings/goals.

I'd wish this pack o' girls on anybody.

Maybe this started with my own Super-Mom and Super-Sissy. Growing up with a loving mom and sis is surely a good start. But finding those positive female relationships along the way have been uber important too.  (Shout out, Sparty Girls, Chicago Girls, TriPeeps, R+F ers)

Good friends really can improve quality of life. Even (especially?) in the gym or during training for a particular goal. Friends can make a huge difference, dontchathink?

A couple years ago, Experience Life Magazine (the publication from my gym, LifeTime Fitness) published an article about "Pact Mentality" - how having a buddy in the gym can make a huge difference. I replied to the editor in total agreement and they published my comment in the next month's issue :) woo-hoo!

Having a friend to high five after a particularly tough workout or as witness to your improvement is motivating. To be on either end of that high five is a great place to be.

Just after today's workout, I ran into gym pal Jill who is usually with her other gym half, Shine. I think of them as "Jill-n-shine" (sounds like a tasty beverage, no?). So to see one without the other is odd. Jill and I commiserated about our training buds not being present to see us as we achieved milestones in our training. The guy next to me could care less that I just PR'd a mile or that Jill of Jill-n-shine just did an unassisted pull-up. But those gym buddies care and that's why they are so important.

If you don't have a training buddy, I HIGHLY recommend it. If you're not the "hey, do you come here often type", check out classes offered at your local gym or look into training groups often hosted by local running stores. If nothing else, the virtual community rocks. Mosey over to Dailymile.com to log your activity and meet others doing what you are doing. A great way to stay motivated and committed.

What say you?

1. Do you train with pals? Local, long-distance or virtual?
2. Shout out on your training pals - what do you love about them?
3. How do you & your training pals keep each other motivated?

High five,

Steph 

Less Rex, More Woody

After a weekend of rest, I was anxious to get back to the gym and hit the mill. Since I'm running the "Tough Mudder" in April, I know I need to amp up my mileage. I had planned on a 6 mile run, which for me is a long run right now. I ended up doing 7 and felt good. With one exception: my arms are dead weight. I mean complete bricks, friends. Within a mile they start to feel heavy and within 30 minutes, I feel like I'm completely dragging them along. 

What I end up doing is relieving the discomfort by throwing my arms onto the treadmill display/screen. It's a funny way to run, but it's the only relief I can get in order to keep going. It's not easy to run with arms resting in a stretched out way in front of you though, so that gets old QUICK. I've had this trouble for a while now, but realized it's ONLY when I'm on the Mill. 

I took some time today during my run to try to figure out what the heck was going on. I can run outside with no arm issues, it's only on the mill. Here is what I determined: on the mill I run pretty close to the front of the belt, very near the display/screen. This forces my arms up high and in tightly near my body, essentially engaging my muscles in an isometric hold with minimal movement. 

T-Rex Style. 

Like this:

Yes, that's Rex from the Toy Story series and that's what I look like as I run on a treadmill. Itty bitty arms unable to outstretch and relax. So, I experimented with running further AWAY from the front of the machine, thus allowing my body to have more range of motion. It felt odd to run in the middle of the belt, but I managed and definitely felt my arms relax and find their natural movement. 

By the end of the run, I felt more like this:

Doesn't Woody have nice form? All loose and relaxed?? Though running in denim can't be good, he's got great form and that's what I'm working on.

My friend Chicago posted this on facebook yesterday and ties in nicely today.

It may not look pretty, but it gets the job done, right?

Questions:

1. Is your form different on a treadmill vs the road? How do you correct it?
2. What's your default form while running? (high and tight? loose and easy? Bouncer? Strider?)
3. Fill in the blank: I look like _____________________ when I'm running.

High five,

Steph

Rest and Repeat

Two solid weeks of training. I earned a weekend off.

Funny thing, though. I cannot WAIT to get back at it tomorrow.

1. How was your weekend training?
2. Do you feel "off" (like I do) if you miss a day?    (even though you know rest is important)

High five,

Steph 

Goggle Me

Hit the pool today for what was to be a 1/2 mile swim. Even though I know I *should* be swimming 1x per week, I'm hitting more like 1x per month. Today was cold and snowy, so not the ideal time to swim (unless you LOVE cold, which I don't). But having shredded my legs this week on the bike and the mill, swimming was the only attractive option for today's training.

Upon entering the pool, I quickly deduced that the mass amount of "Resolutioners" working out upstairs did not make swimming part of their New Year's resolution.

I was the lone swimmer.

Since there were about 100 people in the 2 nearby hot tubs, I felt comfortable swimming in case of anything, you know, "bad"  should happen. My mother doesn't like me to swim alone - and as a mom myself, I understand why.

 My 800 meter swim was easy and fluid. I swam it with little effort in 18:52. I stopped to high five myself .. since my training buds opted out of swimming and the 500 people in the hot tub could care less.

 Feeling good, I decided to go another 800m. I haven't done a consecutive 1600 meters since the DC Triathlon this past June, so I wasn't too sure how it would go. I knocked it out in 38:43 and felt pretty good. No probs with cardio, no probs with fatigue. The only problem I had was with my gear.

My cap AND my goggles (or "gobbles" as my daughter says) were giving me trouble and I had to pause several times to readjust both. It was very annoying when you're in rhythm. I felt like this:

So, swimmer peeps: HELP! 

1. What brand/style cap & goggles do you recommend? 

I have no brand loyalty - just looking for effectiveness. I don't even mind the serious case of GOGGLE-EYE I had for 5 hours after my swim today... you know, the look you get when your goggles leave an impression on your face, making it appear to others that you have serious sleep deprivation? 
(which is ironic since I represent a skincare line and am doing my biz no favors when I look like this after a swim!) 


So, any advice is appreciated!

High Five,

Steph

Find Your Bliss

Halfway through a killer 60 minute spin class today, my (favorite) instructor (who rocks) coached us into "finding bliss". With my quads burning and my hamstrings crying, my first thought was "Bliss? WTH"?? I was doing all I could to increase my load and keep my form every time she asked.

Not only couldn't I FIND my "BLISS", I was convinced that it had entered the  
Witness Protection Program. No bliss to be found.

As we continued to ride, the instructor talked about mental toughness and how one can turn INTO  their pain and breakthrough to find "BLISS" on the other side. As she talked about this, riding from her elevated cycle station, I had 2 thoughts:

1) How the heck is she even TALKING right now?

2) My bliss isn't in this studio. It's on my couch. With a fire, a coffee and the Food Network.

With an angry, grunting and bobbing cyclist to my left, I had to focus on blocking her out of my view. It was very distracting. On my right, were my two trusty spin buddies: Mrs. Mac and our pal Legs. (she's 6'0 with about 5'8 of that  height being her stems).  I couldn't look over at them either as we'd surely find something to giggle about (e.g. that angry rider they could see next to me).

That left me looking for my BLISS, straight ahead into the mirror.

I looked hard. Waited to see it, feel it, become it. Still, nothing. No BLISS to be found.

45 minutes into the class, with heavy load (even having skipped my morning coffee), I realized I felt good. Not  GREAT, but good. I focused and got through it. My legs were still screaming and I was a sweaty mess when we finished at the 1 hour mark.

I never did find myself in that arena of BLISS, but I did find myself pretty proud, incredibly tired and all sorts 'o sore. To boot, I was with my buds, so it was fun.

Tomorrow I am swimming laps, so maybe I'll find my BLISS there. For now, I've got the next best thing: a sense of accomplishment, a latte and my couch.

Queries:

1. Where & when do you find your BLISS?
2. Have you ever ran/rode/swam next to an angry athlete? What (if anything) did you do about it?
3. What's your favorite post-workout ritual?

High five,

Steph

Soldier Shoes

It's almost time for a new pair of running shoes. I don't count the mileage on each pair and turn them in when they hit a certain distance, but I can kind of tell when I'm approaching the target of 300-400 miles, because I notice these 3 tell-tale signs:

1. the instep looks flattened and worn
2. my feet start to hurt just a tad after short runs 
3. in my right toe box, begins a hole

I have been a loyal lover of Asics for about 20 years. I ran in Nike's in high school because they looked cool (and because that's what was popular at the local Lady Foot Locker). I experienced some issues and had funky inserts added to relieve the pain. No luck. A local running store fitted me for Asics and I've been devoted ever since. I have learned that runners can be VERY particular about their shoes and that loyalty runs deep. Say something rude about "MY" Asics and you may as well insult my mother. Not cool. Like politics and religion, a runner's shoe choice isn't something up for debate at the next dinner party.

I love my Asics. They fit. They feel great. They provide me just the right amount of stability and aren't heavy. But the BEST part of my Asics, are that they get me through. From the hardest, longest first mile to the glorious finish line. Through mud, heat, hills and puddles. On comfy treadmills or gritty asphalt streets. They were made for me and I know it. 

This is why it is tough for me to part with them when the time comes. After all we've been through, I can't just discard them to the trash or even to a local charity. They are bruised and battered so I doubt they would be wanted by anyone else. Though I can't run in them any more, I still can't bring myself to throw them away. So, they sit in a bin in my garage. Keeping one another company. Once and a while, I'll bring them out and garden in them or call one up for a muddy race or nutty fun event.  Today, I brought some of them out for a photo op.

These are my Asics range from 2009-Present day. The pair on top is the resident veteran. These badboys carried me through my first 26.2 in 1998, when I bought them the NIGHT before the race. Tip o' the hat Asics from the 90's. I love you, Man.

While I admit to *thinking* about trying other shoes, I just can't bring myself to do it. Sure, there are some awesome looking new models out there. All young and fresh and ready for action.....but I know my Asics GT's won't let me down.  I appreciate how they keep it fresh for me with new colors and even some sassy lacing (though that didn't work out for us, Kayano 16, did it?).

A few months ago, my 8 year old daughter wanted to take up running so I took her to the local running shop for a fitting and recommendation. I knew I would support the recommendation she was given and not insert my own opinions on her.....I knew she might walk out of there with a brand OTHER than Asics. I was tickled when that wasn't the case. Check 'em out. Aren't they cute? So little!

One day, these Mini Asics will join the ranks of the veteran soliders that have helped me. The kids laugh at me now, seeing my collection of rough looking, torn and tattered shoes in that bin in the garage. But I have a hunch that one day, when they add their first pair to the retired bin, they too, will understand.

Questions:

1. What do you do with your worn out running shoes?
2. How long do you keep your shoes before buying new ones?
3. What shoes do you run in and how loyal are you??

Happy running!

High five,

Steph

Dragged myself into the gym for an hour workout today. It was one of "Those Days" (said with an eyeroll and complete disgust). The kind that kicks your butt right from the start.

Oh, how I wanted to bypass the gym and stay on the couch all day sipping coffee and reading travel articles. 30 minutes on the bike followed by 30 minutes of weight lifting my arms. That's all I could muster today. Over the years, I've learned to listen to myself. Not the part of  myself that, this morning said "Grande Skinny Latte and Conde Naste", but the part that screamed "Tired. Take it easy."

But, I saw this post somewhere online just yesterday and it resonated with me today.

So I dragged myself to the gym, up the stairs and onto the floor when I ran into my pal, Mrs. Mac.

Now, you know you've got a good friend when the first thing they say upon looking at you is (gasp)
"What's wrong?"  (It took Mrs. Mac 2.2 seconds to ask this question when she saw me enter the gym.)

It's a good training buddy that doesn't play into pity and waves your rambling away by saying "Oh, that stinks. Have a good workout" (bypassing empathetic suggestions to go home and rest and thereby not letting you off the hook). 

Yeah. Yeah.
So off I went.


I knew I wasn't up for running, so I gave my legs a break from the mill and hopped on a bike instead.

While I was riding, I received 3 encouraging texts/emails that served as motivation. 

1.  Song ideas from friends responding to my post yesterday - awesome!
2.  An appeal from Rocketman's Tri Coach encouraging people to register for an event near and dear    to  me: the Wish-A-Mile Bike Tour. www.wishamile.org (much more on that later) 
3. A text from Mrs. Mac - High fiving me for getting to the gym and reminding me to make it worth my while....so I did.

 I put a hard stop on my workout today and couldn't WAIT to be done. 60 minutes wasn't anything major, but I am feeling good for finishing. I didn't stop when I was tired. I stopped when I was done.

Now....zzzzzzz...........off to sleep.

High five,
Steph