Get Unstuck

I found this great video about "getting unstuck" that you can apply with your training (or any area of your life for that matter.)

It is basically about getting comfortable with uncertainty, realizing what your patterns are, and moving forward.

Happy Friday Friends!

http://thedailylove.com/why-youre-stuck-and-how-to-get-free/

Three C's to Triathlon Training Success!

I promised a friend I would chronicle how I got rid of my aquaphobia.

What I learned about people who have this condition is that they almost always have had some kind of traumatic event in a body of water (swimming pool, lake, ocean, bath tub etc). In fact, just the thought of the traumatic event(s) can trigger physiological responses such as rapid heart beat, hyperventilation, anxiety, and/or vertigo/dizziness.

The above was an accurate description of me for most of my life until last October. Today, I am happy to report that I am able to be remain Calm, Confident, and Competent in the open water (I even swam solo during my swim/bike/run at the lake today!)

I felt fantastic and totally ALIVE! Triathlon training is absolutely invigorating!

I want to share what I have learned and I hope this post is useful to any potential triathletes out there!

The following are what I have identified as the Three C's to successful Triathlon Training.

1) Get Calm.

If you are not calm, you've already lost even before stepping into battle. You need to Train Your Brain by writing and vocalizing your affirmations!

I have longed to learn how to swim my entire life. A deep seated fear from two near drowning experiences crippled me from learning. Last year that changed because for the first time my longing to learn finally outweighed my fear. Out of sheer faith, I signed up for an ocean Triathlon not knowing how to swim or float.

Days before an open water swim I would have anxiety attacks at home, have difficulty sleeping, and have full on panic attacks in the lake. This didn't prevent me from coming out to the lake because  I noticed each time my fear would lessen.

The funny thing about letting go of fear is that exhiliration replaces it. That, or excitement, awe, and/or an overwhelming sense of giddiness. 

I figured out how to persuade my brain that I would not die or drown, especially in a dang wetsuit!

Since the written word holds a lot of power for me, I would constantly add to the above affirmations and read them to myself daily even if I wasn't training.

This practice helped me calm my mind,  which calmed my breathing, which calmed my muscles, and allowed me to swim. Slowly, inch by inch, I met my goals.

2) Get Confident.

(Or borrow some until you build your own!)

Surround yourself with a positive and supportive training group to build up your confidence.

I grew leaps and bounds by training with my FitChick sisters. They let me borrow their courage and confidence when I had none through their friendship. I am immensely proud and grateful to be a part of this group of women who enjoy the camaraderie of training for a variety of athletic endeavors.

3) Get Competent.

If you get Calm & Confident the next step is to build Competence. You do this by committing to your sport and by putting in the work to help you hone your craft.

In short, if you get Calm, Confident, and Competent, before you know it, you will be crossing that Triathlon finish line with pride!

Wishing you all more miles and smiles :)

Happy Training Friends!

Weekly Wrap Up

Monday 5/19/14

The goal this week is to workout Monday through Friday. Keeping myself accountable and noting how my workouts went keeps me motivated.

I swam for 40 minutes today and felt great. I've progressed a lot and found I no longer need the pull bouy.

I also love how swimming (for some odd reason) makes me feel like I'm on vacation. Lol ;-)

Tuesday 5/20/14

We had some communication issues this morning for our weekly circuit and started  much later than expected. Kiscelle and I skipped the workout, allowed the kids to play, caught up, and hung out with Adria and the kids. 

Later that night we opted to walk to Gigi's school for her open night (my easy workout for the day).

Wednesday 5/21/14

I've tried a small handful of yoga classes and all of them I've walked out on within the first 10 minutes. Impatient a little? Yes, LOL. This was the first class I've taken and I stayed for nearly the whole class.

The instructor was easy to follow and I liked the rhythm and flow of the class. It was a challenging workout. Then she asked us to do hand stands. Whaaat?!? I thought it was a beginner class? For the record, I was not able to do a hand stand. I don't think I have the upper body strength and coordination for that kind of movement. Nevertheless I really liked the class and will definitely go back!

Thursday 5/22/14

I got my butt whooped good at this Boot Camp Class. We started with some high intensity cardio drills then partnered up for circuit training. This is a dynamic cardio/strength training class and a great workout!!

Friday 5/23/14

I met up with Cathy and Diane for a swim at Quarry Lakes this morning. I did some swimming earlier this week and I really thought the open water swim jitters would go away...they didn't, at least not right away. 

The funny thing is that now I don't worry about dying in the open water my mind has fixated on something else: the animal life in the lake. Writing this makes me laugh now but this morning I had little mini panic attacks when I saw fish and algae "coming to get me" LOL.

I am learning that you really have to get used to putting your face in that cold, murky water, and once you do that, you need to stop freaking out at every little thing you see "coming to get you" (your own spit floating towards you, algae getting threateningly close, and that aggressive-looking-catfish).

Side-note:  I didn't have time for coffee or tea this morning so I had a preworkout. BAD IDEA. No wonder I was trippin' LOL. Never again ;-)

Despite the mind games, I enjoyed Cathy and Diane's company and swam farther and longer than last week. I even practiced bi-lateral breathing and was super proud of myself until I realized 

I was going in circles! LOL! More practice!!

Woohoo for meeting my workout goals!

Happy weekend everyone!!

Play!

I was complaining to the hubby about not being able to find inspiration to write anymore.

Turns out my lack of inspiration was due to a boring workout regimen. I changed it up this week and I am re-invigorated once again :)

On Tuesday I met up with Petra for our weekly circuit. We got our circuit done while the kids played, snacked, and intermittently joined us.

On Wednesday I had zero time so I did a circuit at home. Thursday I ran and went swimming with the kids.

On Friday (today) I met up with Vimala and Cathy at Quarry Lakes for an OWS (open water swim.)

I missed seeing these ladies! It felt great to be out there again, tackling the initial anxiety of being in the open water, the claustrophobic feel of the wet suit, the sensory deprivation of swimming in general (goggles, ear plugs, face in the water), warming up to get my breathing regulated, and finally finding that natural rhythm of breath and movement.

Then I realized that I am most inspired when I am "at play." Working out with my  mama friends is enjoyable and positively affects my mood and general outlook in life. Mostly, I love seeing my miscellaneous worries dissipate.

Here are a few pages from Dr. Sheehan's book, The Essential Sheehan, that expresses this idea of play quite nicely:

And another excerpt that talks about two types of physical energy. One that is magical and playful and another that is mundane and obligatory.

With all that said I hope hope you get out there, connect with others, get moving, and find YOUR PLAY!!

Before long, you will find yourself invigorated and inspired once again.

Happy weekend friends!

Fitness Tribes

Have you heard of November Project?

I read about this fitness tribe (and movement) from an article in Runner's World and I really connected with the spirit of what they do. I would love to visit Boston and give one of these workouts a try one day!

Here's a good summary of what they are about:

http://www.northeastern.edu/news/2013/01/november-project/:

The November Project began last fall as a pact between friends who wanted to stay in shape, but has evolved into what co-​​founders Brogan Graham, AS’06, and Bojan Man­daric, AS’06, call a “fit­ness tribe.” On Mon­days, Wednes­days, and Fri­days at 6:30 a.m., hun­dreds of Bosto­nians — many of whom are in their 20s and 30s and grad­u­ates of North­eastern— gather for intense work­outs at loca­tions such as Allston’s Har­vard Sta­dium and Brookline’s Summit Avenue.

Last month, GoNU high­lighted the November Project, a three-​​year-​​old endeavor that aims to dupli­cate the cama­raderie and account­ability that Graham and Man­daric show­cased as rowers for Northeastern’s crew team. We caught up with Graham to find out what gets him out of bed in the morning and what makes the group successful.

- See more at: http://www.northeastern.edu/news/2013/01/november-project/#sthash.NC4KAksI.dpuf

What about November Project gets people out of bed for the workout?

A lot of people think they have to pay a lot of money at a gym to stay in shape. This is free—and it’s a lot more fun. We’re using the city as our playground and we’re building a community. We have a Bruins player right next to a woman with her dog next to a fat guy next to an undergrad, and each of those people is as much a part of this as any other. I love just guiding the interaction, whether it’s a big group hug before a workout or a high five while you’re running up the hill or stadium stairs. I love making people turn to introduce themselves, because then they’re going to do that when they’re in the library or the supermarket when they see someone wearing a November Project t-shirt.

We’ve found that people really connect through social media, too. We take photos and videos all the time and then post them online. When you share your videos online, it’s like starring in your own low-level Nike commercial. We’ve seen people get more competitive about their time or become more serious about their workouts.

We hold people accountable, too. If you say you’re going to be there, we’re going to hold you to it. That’s where we came up with the idea of “We Missed You,” which is a section of our blog where we call out people who say they’re going to be there and then bail. Fear of getting your name and picture up there is enough to get a lot of people out of their bed in the morning.

http://www.northeastern.edu/news/2013/01/november-project/#sthash.NC4KAksI.dpuf

From November Project's website:

"November Project is a FREE fitness movement that was born in Boston as a way to stay in shape during the cold New England months. Now present in multiple cities in across four time zones in North America, the movement is using a simple sense of accountability (verbal) to motivate and encourage people of all ages, shapes, sizes, and fitness levels to get out of their beds and get moving. Our members vary from Olympic medalists, professional athletes, marathoners, triathletes, current and former collegiate athletes all the way to complete fitness rookies and recent couch potatoes just looking to kickstart their healthy life choices. If you think that you're not fit enough to join the group, stop thinking and come see what the fuss is all about."

I loved this idea so much that I decided to start my own (free) fitness tribe the beginning of this year. I am already a part of an awesome group called the Fit Chicks and we train together for foot races and triathlons.  The particular demographic that I belong to (mom caring for small children) needed something more. I have a gym membership but you know, that gets old, LONELY, and BORING. I still go to the gym because I need it for triathlon training. I am quickly finding that outdoor group workouts (with people you like + our small children) is more than fun... It is challenging, inspiring, and teaching our children to lead active lifestyles through play and community building.

All through middle school, high school, and college I gravitated toward leadership roles in community building organizations. I learned early on that this interdependence is conducive to both personal and group successes. We set goals and worked toward them. We. All. Won. TOGETHER. 

My mission for our fitness tribe is this:

"To nurture our inner athlete and grow strong in mind, body, and spirit while building community."

Our fitness tribe doesn't have a name yet, but I am sure we will come up with one soon. For now, here are a couple pictures from our workouts along with my favorite active family pics.

Happy training everyone!

Mommies Playtime

Kiddies Playtime

Gigi's first footrace at age 3

Mommy's triathletes-in-training

Bad Bass with the hubby

Bay to Breakers with the hubby

Gavin's first footrace!

Running into injury

Running injured

Shortly after setting a personal best for my half marathon time in late November, I got injured. I didn't get hurt immediately after the race but sustained the injury by excessively pushing myself in training after that race. This past training cycle, I really cracked the whip. As such, I've made tremendous gains in my overall fitness and running.

Looking back, I obviously got carried away and lost my steady approach to training. While recovering I've been reading a lot of philosophical material on running. Apparently the days and week following a big PR is a dangerous time for a runner. The tendency is to want to ride the natural high longer, so you push harder (because you feel so dang good), then BAM! INJURED. Lesson learned!

At first I was in denial. As a runner, I am used to varying degrees of pain and discomfort.  But then the soreness and pain in both my knees would not go away. I hobbled up flights of stairs. I moved ever so slowly whenever I had to bend my knees. Even in bed while I changed positions I would wake up in pain. Boooo. Boooo. And more Booos!

I gave myself two weeks off from running. It helped! Then I went dancing. That did not help! More pain and hobbling around. (Booooo.com.) I took even more time off, and now I am most definitely better and feeling close to 90%! Yesssssss!!!

I thought I would be utterly devastated because I love running so much. Surprisingly, my spirits are high even if I've had to drastically cut down my mileage. I've limited my runs to 2 times a week max, with my mileage being low (no more than 4 miles each run.)

Getting better

Doing the following has helped me get better:

(1) I still remained active. I went to the gym, walked, strength trained, cross trained, and most recently started group circuit training. All so much fun!

(2) I rested more. I made sure to get 7 - 9 hours of sleep most nights.

(3) I started taking a multivitamin, a high potency glucosamine, and fish oil EVERYDAY.  I call this my "Tri-Pack" because these were the supplements I took while training for my first Triathlon = ) Most overuse ailments have to do with pain/inflammation in our joints and/or tendons and I have found glucosamine and fish oil to help my joints feel supple despite heavy training.

Lastly, I am finally feeling good enough for a long run and writing this post makes me tingle with excitement at the prospect of running 10 miles this weekend (a gentle long run with walk breaks.) Woohooo!! Just like a kid on Christmas morning, I tell ya! LOL ;-)

Here's to a wonderful year of fitness, training, and racing!