I'm a working mom who is trying to keep it together and be a role model for my kids. Life has dropped many challenges on me and through my family and friends I am finding strength.
After this past weekend, I can honestly say that I have achieved a long time goal set back when I was 16 years old. I completed the triathlon that I lifeguarded back in 1986. For some reason, back then, they required you be 18 years old before you could participate.
As I watched two 15 year old boys complete this Olympic Distance Race, it is obvious that things have changed since then.
Now, life is not over, so I set my next Long Term Goal: To Finish the Half Ironman in New Orleans, home of my daughter's Godmother, a place we have visited a few times both before and after Katrina left her mark. I must say, after finishing the Race on Sunday, my husband commented that my goal should be a full Ironman. But then I reminded him that the one in New Orleans is only a half. Let's start there.
My Short Term Goal is to tweak my training and prepare for the Esprit-de-She Sprint Triathlon in 3 weeks. This includes not taking a week to get back into training. Being sore from the hilly "chip and tar" back roads of Carlyle, I forced myself out the door this morning to go run. I must say, I feel better. Tomorrow, the pool and spinning. This weekend, all three.
And my Medium Term Goal is to get my weight back under control. Since the 3 weeks I lacked training in February, and shuffling of schedules to train, I have gained 10 pounds. I have determined this held me back in Sunday's race. (A Weight Issue - Un-monitored Consequences) It has been calculated that my idea race weight is 25 pounds less than I am currently. And a year ago, I was only 10 pounds away from it. (Yes, there's the 5 gained over a long winter in there too.) So, as part of my Short Term Goal, I am watching how I fuel my body and looking at my training to help reach this goal by the end of Summer. This doesn't mean I will drop 25 pounds by August. This is why it is my Medium Term Goal. It just means I will not add to the load, and will work my way back into the right direction and aim to reach it by next race season.
This past weekend I completed my first Olympic Distance Triathlon. And although certain areas were impressive, others were not. As a competitive athlete, part of my processing of information to figure out where and how to improve is figuring out what held me back.
When I got back into racing 5 years ago, I weighed an Athenic 165 pounds. Not my heaviest. I did morning power walks and swam with my kid and we road our bikes everywhere. This is where I began.
The next year I raced pregnant. I trained and covered miles with an increasing weight that eventually started to irritate my right knee, so after the last race, I switched back to walking and still swam, right up to the day before my son was born (he was born in the morning). This extra weight, watching what I ate and drank (including lots of water), helped keep and actually get my weight down. Thank you Lord for the gift of nursing. When I started working again a year and a half ago, my weight was down to a healthy 150 racing weight, and still going down.
Until sitting in a chair took its toll. I held my own and ended last year's season at 155. By-the-way, I'm not 6' tall, but I'm not short either. When calculated, my ideal racing weight is 145. I had it back under control, but then Life happened.
Now for the Excuses: We have had a long winter with less than ideal conditions to train outdoors. Even people I ride with admitted to having missed their first Thanksgiving Road Ride because of the slippery roads.
Okay, so January came along. Time to start training. I started running at the track at the local Y. I swam Monday, Wednesday and Friday. I ran Tuesday, Thursday and one Weekend Day. I spun on my bike any chance I got. The scale had creaped up to 164. Time to get serious. Obviously there was an imbalance of calories consumed versus calories burned. I added more evenings of cycling. One Pound Gone. That's it, increase the training. I need to for a longer race anyway.
But than we lost our house and we spent 4 weeks living with my in-laws again. An extra 30 minute commute in the morning and evening. No chance to go to the Y for workouts. So, I got up and spun in the morning. I could at least do that. I was back to starting over in my training.
I basically had 2 months to train for an Olympic Distance Triathlon. I was confident that I could finish, but how well would I do? Based on how I did last year, I should have done well. Unfortunately, my training, and my weight are not where I was a year ago. For the first time since mid February I stepped on a scale. 171 pounds. I was carrying an extra 15 pounds for the distance. In a wetsuit, floating in the water, it didn't make much difference (except for being uncomfortable and the in ability to breath for the first few minutes of the race). On the bike, still, I wasn't carrying my weight.
On the run, I barely did better than a 10 minute mile pace. This is where I felt it the most. This is where last year I was running an 8.5 minute mile pace. The difference of over 9 minutes. (I lost 3rd place by 15 minutes.) Even if it doesn't guarantee placing next year, it's easier to say "I can drop 4 minutes with smoother transitions, a little extra push up the hill, or just getting a better rest before the race." To see 15 minutes, you question if you really can do it. Is it an easier answer is drop 15 pounds within a year? For the sake of how I will feel and reduce the risk of injury, yes. This is where monitoring comes in.
Today, I establish my game plan:
1) replace my bathroom scale. Not for daily use, but to track progress and reduce the risk of sliding backwards.
2) focus on quality fueling and timing of that fueling. After all, it is fuel. "Garbage in, garbage out." And timing, no more eating after 7:30. Allow time for the system to shut down for the night.
3) Get enough rest. I usually get 7 hours of sleep a night. This is what I am used to. However, there are times I need more.
4) And quality training. Balance and consistency.
Bike-Run Brick Training for the Intermediate Triathlete
By Lisi Bratcher With spring underway, it is time to prepare your legs for a fast run off the bike. One goal of mixed bike-run sessions, also called bricks, is to get your lower extremities conditioned to running on fatigued muscles. If you are an intermediate triathlete running three times per week, two of your sessions should be on fresh legs. A third run should be done in combination with biking.
Secondly, your cardiovascular system needs to adapt to the different metabolic demands of the aerobar position and upright running. With the use of a heart rate monitor, you are likely to notice a higher rate when running due to the higher impact and the increased demand on your heart. The key to a fast race is to be as efficient as possible, with the end goal being to bike and run as fast as you can with the lowest manageable heart rate. The more energy you save during the first half of your triathlon, the faster you can race the second half.
Get started with these three 60- to 90-minute workouts. These are great workouts to implement into your weekend training routine. Alternate each weekend with a different type of brick workout and you will reap the benefits each one provides. With proper implementation, you will notice a difference in the final leg of your first race of the season.
Negative Splits & Transition Brick
Racing forces your metabolism to switch between different fuel sources. Practicing negative splits combined with easy efforts will help your body adjust to this demanding process. Workout: 4-8 repeats of 1-mile run/1-mile bike Duration: 60-90 minutes How to do it: Each mile of running is a negative split, each mile on the bike is easy effort. Try to transfer between the run and bike and vice versa in minimal time.
Pick a flat 0.5-mile in-and-out course. Set up your equipment equivalent to your race transition area.
Start with an easy-paced run (ex. 10 min/mile), turn around after 0.5 mile and run back 15-30 seconds/mile faster than first 0.5 mile (ex. 9:20 min/mile). Switch to your bike and ride the 1-mile loop.
Repeat three to seven times with each run starting at the same pace you finished the previous run (ex. 9:20 min/mile). Cool down with 10 minutes easy spin on bike.
Duathlon Style Brick
Early season duathlons are a good way to test your current performance. Workouts which mimic the switch between the sports are important to stress your system in a very specific way. The goal is to pace yourself on the first run and the bike leg so your performance is strong on the second run. Specifically, in this workout, the second run is substantially more challenging than the first. Workout: 30-minute run/60-minute bike/30-minute run Duration: 90 minutes How to do it: For run No. 1, alternate 5 minutes easy pace with 5 minutes moderate pace for a total of 30 minutes.
For the bike portion, bike 60 minutes on rolling hills, 90-100 RPM. Use easy effort on flat surfaces, standing on uphills and a strong effort on downhills.
For run No. 2, build for 21 minutes — start with moderate effort and increase speed every 3 minutes (7 times). Run each 3 minutes 15-20 seconds/mile faster than the previous interval. Cool down 9 minutes with an easy run.
Pump Up Your Brick
Adding strength training exercises to your routine not only makes you stronger and helps to prevent injuries, it also teaches your body’s muscles to handle the higher demanding impacts of racing, such as hills, sprints and overtaking. In this workout, use push-ups and jumping jacks to increase your heart rate, followed by an easy jog to lower your heart rate and improve your cardiovascular recovery time. Workout: 3 repeats of 15-minute bike/10 push-ups/10 jumping jacks/10-minute run Duration: 90 minutes How to do it: Warm up on your bike with 10 minutes easy, followed by 5 minutes build — increase resistance one gear each minute (5x1 min faster).
Bring your bike back to transition, switch into your running shoes and perform 10 push-ups (regular or on your knees) and 10 jumping jacks. Immediately afterward start with a 10-minute run. Jog an easy pace at conversational level — you should be able to talk to somebody without any breathing difficulties. If using a heart rate monitor, wait until your rate recovers to 120-130 beats/minute. Then run the rest of the 10-minute block with moderate effort.
Repeat three times. After three repeats, cool down with a 10-minute easy jog. Lisi Bratcher is the owner of fit.active LLC in Huntsville, Ala. Born and raised in Austria, Lisi received a Ph.D. in exercise science and a track and field coaching certification from the University of Vienna, Austria. Today you'll find Lisi teaching exercise physiology and health and physical education at the University of Alabama in Huntsville, as well as coaching intermediate to advanced triathletes. She is an American Swimming Coaches Association and USA Triathlon Level I Certified Coach. Find her at lisibratcher@hotmail.com or on Facebook at triHSV. The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.
So, you've made it out of the water, transitioned to the bike, and now for the run. What do you really need to run?
Man has been running since man existed. Naked and barefoot - running for his survival. Today we go to the store for our food and get there by car. Not everyone runs. But for those of us who do, we understand it's more than getting up in the morning and running bare-assed out the door. (This is where I would post that nice picture I found on the internet, but let's keep it G rated.)
Not everyone can afford high-tech clothing and footwear and gear... So, what do we need to run, and what do we invest in?
Personally, I wear running shorts from Old Navy (affordable and they look good). I do have a few nice tech shirts. As long as it's comfortable and appropriate for the weather, you can get away with a lot here. But if you can afford the nicer things, you will notice a difference. If you can't, invest in the important things.
As a woman, I invest in good sports bras. If you are going to wear 2 or 3 cheap sports bras to keep the girls under control, for the same price invest in a good one. I personally prefer the brand Moving Comfort. They are designed to keep the girls supported and not disrupting your run.
And I invest in good running shoes - every 3 months. Years ago, I used to wear the Reebok running shoes with the air chambers. I knew it was time for new shoes when the sole wore through to the air chamber. It took about 3 months, or 300 or less miles. You may not realize your shoes are worn out until you start feeling the pain. Don't wait that long. This is something you will learn with experience - personal choice of brand and style. If you can afford more than one pair of running shoes to rotate through the season, you will also notice other benefits. The shoes will be less likely to pick up any odors and will last longer since they will get a chance to dry completely between runs. Keep track of the miles for each pair. The 300 miles per pair is a good guide.
And now you're in T2 of your triathlon, you have your running shoes. (This is not the time to wear a new pair for the first time.) What else could you possibly need, besides your race number? Let's see: How about a race belt with your number attached so you can grab it, click it around your waist, and go. No holes in your shirts , no extra shirt to put on, and it's out of the way.
For your shoes, consider elastic ties or quick laces to make sliding into your shoes a breeze. Socks - personal choice. For time, consider running without. To prevent blisters, wear them, especially if you are not used to going without.
The rest is up to you. Visor, shades, water, the rest is part of transition. (A lot of races do not allow I-pods or music on the run.) So, take what you need and keep it smooth. For more ideas, check out the following link: triathlete-buyers-guide/2014 - Beginner-run-essentials
Please note: Running is not my strongest of the three disciplines. I am not the one to ask for technical running advise. I can say, it takes more than heading out the door and covering endless miles. You need quality. Sprints and drills, much like swimming. Cycling benefits from similar training, but running drills are closer to swimming with sets working on correcting form and improving muscle development and preventing injury. Think about how your breathing technique and hand entry are for swimming. Drills work on foot planting, stride, developing quick tick muscles, and even breathing.
As Queen sang: I want to ride my bicycle, I want to ride my bike...
In this second Tri - Talk Tuesday, I have a few words of advice, even if you just ride your bike for enjoyment. But first, a little history of where my advice comes from.
I started riding back in high school on my brother's Huffy 10 speed. No clips. No padded bike shorts. I just loved to ride. I would go out for 20 plus mile rides almost every morning before swim team practice, before the heat came. (I also remember flying over the handle bars at least once a week. I still don't know how.) When I turned 16, I didn't care about getting my driver's license, I could just ride my bike everywhere.
In college I joined the Cycling Team. I was the only girl. (And I didn't date much.) I enjoyed it. I learned a lot from the guys. Even today, I challenge myself more when I ride with the guys. First lesson, ride with the guys, they let you keep up just enough to make you work harder.
When I got back into racing, I dusted off my old racing bike from college and headed out the door. Blessing or curse, my husband dove head first into it with me. He is my sag wagon when something breaks, and my at home equipment guy. Knowing how I loved my Moser from college, he started to research the latest and greatest. Now, I have a well loved new Moser. Aero bars and all.
It amazes me when I hear about someone testing the waters of racing by borrowing their friend or mother's bike for a race. For me this is a red flag - if they don't own their own bike, what are they training on? And second, how do they know it fits them?
Don't get me wrong. If your race is only 6 miles long on the bike, and your goal is to finish, you can borrow my daughter's bike. It will get you from T1 to T2, but you'll feel it the next day. A co-worker participated in a short sprint triathlon with me last year. She borrowed a bike, not a racing bike, a regular mom bike. It had a cushy seat and she sat upright. She trained by riding a stationary bike. And she finished. However, she swore she would never do it again because she was sore for the next week.
I understand not shelling out money for a bike until you commit yourself. But please take this advise: use a bike that fits you and your event. Even if you are borrowing a bike, understand, you need to have someone who knows what they are doing fit you to the bike. Adjust the seat level, as well as the seat. Adjust the handlebars. Make sure the bike is tuned up before the race, too. Your friend won't mind you adjusting things on their bike as much is they know they got a tune-up out of the deal.
Include the bike mechanic on your friends list. In fact, remember their birthday, bring them bagels now and then. Stop in during the off season and say "hi." This person is more valuable than gold. A few years ago, I took my kid for a ride through the Arboretum. I rode my Mom bike. And when we left, I proudly had it in the rack on top of my car. Unfortunately, I was 1 inch too tall to go through the McDonald's drive-thru on the way home. It ripped off the left gear shifter. I immediately took it to my bike mechanic. I rolled the bike in. They looked at it. 30 minutes later, I rolled out with a new gear shifter. No wait. No "we have to order the part" or "come back tomorrow." We were regulars at the shop and they took care of us.
And wear padded shorts. If you find the perfect seat, and it is adjusted perfectly, you won't even notice if you forgot your shorts. But this is something that takes time and that perfect mechanic. And even then, wear the padded shorts. Even the tri-shorts. When you find the perfect padded shorts, buy 5 pair. It may be a few years before you find another pair so perfect.
See you on the roads...
Bicycle bicycle bicycle
I want to ride my bicycle bicycle bicycle
I want to ride my bicycle
I want to ride my bike
I want to ride my bicycle
I want to ride my
Bicycle races are coming your way
So forget all your duties oh yeah!
Fat bottomed girls they'll be riding today
So look out for those beauties oh yeah
On your marks get set go
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Bicycle bicycle bicyI want to ride my bicycle
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Bicycle race
Read more at http://www.songlyrics.com/queen/bicycle-race-lyrics/#Y6aVL4uOJUfY87QY.99
Bicycle bicycle bicycle
I want to ride my bicycle bicycle bicycle
I want to ride my bicycle
I want to ride my bike
I want to ride my bicycle
I want to ride my
Bicycle races are coming your way
So forget all your duties oh yeah!
Fat bottomed girls they'll be riding today
So look out for those beauties oh yeah
On your marks get set go
Bicycle race bicycle race bicycle race
Bicycle bicycle bicyI want to ride my bicycle
Bicycle bicycle bicycle
Bicycle race
Read more at http://www.songlyrics.com/queen/bicycle-race-lyrics/#Y6aVL4uOJUfY87QY.99
Bicycle bicycle bicycle
I want to ride my bicycle bicycle bicycle
I want to ride my bicycle
I want to ride my bike
I want to ride my bicycle
I want to ride my
Bicycle races are coming your way
So forget all your duties oh yeah!
Fat bottomed girls they'll be riding today
So look out for those beauties oh yeah
On your marks get set go
Bicycle race bicycle race bicycle race
Bicycle bicycle bicyI want to ride my bicycle
Bicycle bicycle bicycle
Bicycle race
Read more at http://www.songlyrics.com/queen/bicycle-race-lyrics/#Y6aVL4uOJUfY87QY.99
First, Thank you Amanda for showing me the link to Tri Talk Tuesdays. I appreciate this. Also, in reading the other links, there's a lot to soak up (pun intended). So, thank you Courtney - the TriGirl Chronicles, Miranda - The Cupcake Triathlete, ad Cynthia - You Signed up for What?. I will share a little of my experience and hopefully bring up a couple of points not covered, and stay on topic with the Swim.
I started swimming and swim team as a kid. It was only available as a summer sport in my hometown. The coach was usually an high school kid who did it as a summer job who swam for the team at some point, but we never had anyone who really knew how to coach except for "Get in the water and swim." Literally, you just swam laps, stayed off the walls, and built up your endurance. In time, an inefficient stroke improved simply by practice. But it still needed instruction to be perfected.
We never used the lane ropes except for meets. It was too much effort to set them up and take them out of the pool. So every practice was open water practice. It included swimming into kids swimming the opposite direction and swimming around kids floating in the center of the pool on kick boards. (How did we ever win meets?)
I was lucky, however. I got to go to our local college for Swim Camp for a week every summer. This is where I learned how to train. This is where I learned I could swim a mile, at the age of 10.
My first triathlon with an open water swim was in a small town in Missouri. It was in a river/creek. Deep enough to swim. Shallow enough to walk if you wanted to, but I wouldn't.
In college I participated in an annual triathlon in memory of Doc Spackman. It was across the campus lake, which I knew too well. I lifeguarded there. (Don't drink the water.) It was a very short distance and college students being who they were would grab your ankles and pull you back if you were in their way. As an adult, I have not experienced this among grown-ups. This should not be a concern. But if you're worried, just keep kicking.
Most recently my triathlons have had swims in pools for sprint distances. But last summer I expanded myself and participated in an open water swim in Naperville, Illinois (Esprit de She). Open water to the point of out, back, out, back, out, and back again in a manmade lake.
There is something similar to both. There's always someone ready to pass you, and someone ready to be passed. Both require you to use your manners and be a good sportsman.
This May, I will be fulfilling a dream, an aspiration if you will. I lifeguarded for a triathlon in Carlyle lake when I was 16. I was too young at the time to participate, but I was right there with the open water swim. We had surfboards for swimmers needing assistance. We saw how they interacted with each other. And I knew I wanted to do this. Many years later, I will be living my dream.
I have something to share about my open water swimming experience. Especially involving cold water:
1. Wet suites are required for certain temperatures. (And they are not allowed if too warm.) Ask what the rules are at your event. Last year at the Esprit de She, I learned about this in talking with one of the people organizing the event. I had purchased mine, but decided last minute to swim without it. This year I will be wearing it for the benefit of added floatation.
2. When using a wet suit, do not wait until the race to try it. Swim a couple of time in it before hand. Get used to it. Learn where it rubs. But be careful. Especially if you are investing in your own. Chlorine is not good for Wetsuits. Minimize how often you wear it in a pool.
3. Also, practice getting in and out of your wet suit. Then practice getting out of it while running to T1. Find out if you need lubricants anywhere. Be aware, if you decide to cut or trim your wetsuit, it voids the warrantee. And if you get pin holes, they are repairable.
4. I wear ear plugs, especially in cold water. It kept the cold water out of my ears and helped me focus on my form. This helps to prevent ear infections when swimming in less than clean water too.
5. When swimming, be careful not to cross your arm stroke in front of you. Reach straight ahead to keep yourself from swimming in a circle. The following link is from Competitor Magazine. swim-tip-am-i-crossing-over.
6. And finally, the following link I found from Triathlon magazine. open-water-swimming-tips-from-the-pros. There's a lot of information out there, and a lot of advise. Don't be overwhelmed. Like learning to swim, start with basics and go from there. Learn to kick, to move your arms, and put your face in the water. And don't forget to breath.
Right (The top swimmer in the photo above): To maintain an efficient stroke, the hand should stay to the outside of the centerline, right in line with the shoulder. Wrong (The bottom swimmer in the photo above): The hand should not cross over the centerline. This not only slows down your stroke, it also strains the shoulder with every pull.
Check Your Stroke
Crossing the centerline is a common problem that’s difficult to notice while swimming with a proper head position. Here’s how to check your stroke: Tarzan Drill. Swim one lap with your head out of the water and watch the entry position of your hands. Use a snorkel. Keep your face underwater but tilt your head slightly up to watch what happens after your arms enter the water. Mirror or shadow. Watch your reflection on the bottom of the pool. Film a friend. Bring a camera to the pool and ask a friend to film from the pool deck. Swim toward them as they film. Review your clip, make adjustments and film again for confirmation. Stick or board drills. Catch-up drill using a 12-inch wooden dowel or a kickboard turned sideways will prevent crossing over. Make sure to keep your hands at the outside edges of the stick or board when you alternate.
Read more at http://triathlon.competitor.com/2014/03/training/swim-tip-am-i-crossing-over_65598#wVV9pgJ2YAPTgdGb.99
I love being a parent and acting like I am not my age.
We started practicing for softball, U10 girls softball. And my girls love to run. I don't ask anything of my girls that I am not willing to do myself. So, when I have the girls run bases, I occasionally run with a few of them to push them. They run faster and I hurt later. But it's fun.
As a coach for anything my daughter gets involved in that needs a parent to step up, I try to keep the activity fun. I also try not to give my daughter special treatment. I do my best to give all of the girls opportunities to learn and improve and develop confidence in themselves. But my daughter is not a star player. I know how much she practices.
This year, I have spotted something in my daughter that I haven't seen or noticed before. She is eliminating activities that she doesn't really enjoy. She is becoming more focused and learning that she needs to practice to really improve. And she is becoming more confident.
My daughter is also choosing activities that I have been a part of. I have coached her in softball (tee-ball) since she was 2. I have always been her Girl Scout leader. And I have always included her in bike rides and swimming. Although she will always love to dance, she is no longer taking classes with girls who are mean to her. Instead, I will take her hand and dance with her around the house.
There are many distractions in kids' lives that deprive them of physical activity and experiences that give confidence. I am proud that my daughter is learning that getting up off the sofa is a way to spend time with her mother. I am proud of her.
So I will dance with her. I will run with her. I will be there to help give her confidence. And I will push my body beyond the point of being sore just to see her smile.
56 days ago, I received a phone call that my home was on fire. It's one thing to wonder "how bad is this and what do I do now?" It's another to already know most of the answer.
March 31st, 2011, my first home, where my husband and I were raising our daughter, was also on fire. It is currently being rebuilt. So, we had some experience with this already. I knew insurance would offer to put us up in a hotel, and my husband would turn them down. We would move into his parents' house again because we could do laundry there.
It also meant that my Father-in-Law and I would be at each other's throats for disagreeing on how to handle things. What was important to me was keeping my children taken care of and keep them going. The world doesn't stop for us. We have made promises. It doesn't stop because I am now homeless with only a few articles of clothing to last for the next 2+ months. He disagreed.
Yes, I am still wearing the same cloths to work. Occasionally I break down and buy something, but Insurance has not given us a starting allowance yet to replace things. It is coming out of pocket. Very shallow pockets.
This is wearing on me. I am starting to fold. I admit it. I can not go to my cabinet and spice up my family's dinner. There is no spice. I haven't replaced it yet. It takes time and money. Time and money I would rather spend on my family. Especially time.
Last night, I really wanted to go for a run. I picked up my daughter from After School Care and took her to Swim Team practice. Then, I had to stop at our last residence to pick up Softball equipment for tonight's practice. Next I had to go buy my daughter a new shirt to wear for School Pictures on Friday. And a loaf of bread for our lunches today. We got home after 9:00pm. And I still had to go over homework.
No run. I get up 5:00am to swim in the morning before anyone else gets up or has to leave. Something always has to give. Someone always has to give.
I need my workouts to regain my sanity, to keep my health so I can take care of others, to have my alone time to think. I can't keep giving them up. I only have 38 more days until my first race this season. 38 more days until I get to fulfill a dream I had when I was 16 years old. A dream I get to share with my parents who never get to see me race anymore.
It's finally Spring weather, and time to get the bike off the trainer and on the road.
Sunday marked the official beginning of group rides for my LTF Riding Group. A short intro to group riding, 8 miles long, stretch your legs and "meet at Starbuck after" group ride. It was wonderful. Slow enough to catch up with a few people and what's happening in their lives, and long enough to warm up and realize you need to get more outdoor miles on the bike.
Riding on a trainer has kept me from starting from point "butt is attached to sofa - can't move." However, it's far from the "25 miles today? That's all?" I need to ride hills, against gravity. I need to shift gears and get out of the saddle. I need to feel the pain of forcing blood through my legs, the tension of holding my core ridged, the bend of the elbow as I lean over the handle bars.
I need to sweat.
Riding with a group has proven to be a tremendous training tool in the past year. It has shown me new routes, new techniques, new ways of pushing myself and tracking my improvement. Group riding keeps you honest. There's someone to ask why you missed a group ride. And it keeps the ride interesting.
I didn't start group riding until mid-Summer last year. I am hopeful to miss very few this year. It is too valuable of a training tool to ignore.
I am also very happy to say my husband will be joining on rides this year. As long as we can find someone to watch the kids. We just need to acquire a couple more pairs of padded shorts/bibs/pants to keep us going.
Being in a financial situation where, as a mother, I do not have a choice but to return to working 40 hours a week, I have had to make the difficult decision to put my youngest child into the care of others, with the hope that after I pay that person at the end of the week, I still have enough left over to pay the bills and treat my kids to the occasional ice cream cone.
However, since returning to work 15 months ago, I have gone through 3 regular caregivers, and appreciated the occasional emergency back-up temporary care giving of 2 friends and the assistance of working in-laws who took my son with them to their company to watch until I found someone else.
This last time, I started looking for replacement/alternative resources 3 weeks ago when my son would cling to me with eyes overflowing with tears when I would drop him off.My heart was broken, especially after watching this person’s son hit my son in the face.If I could afford high quality care with high tech facilities, I would have sent my son there.Or, I would find a way to stay home, like I did for my daughter.
Mothers often have to make tough decisions when it comes to raising their children.Sometimes those decisions come back to haunt us, even if we don’t see any alternative solution.This is one of mine.But we can’t change our past.We can only learn the lesson and hope someone else finds a better way.
I received an email from this caregiver last night.She has asked me to find someone else to watch my son.In her words, her son “has become more aggressive than usual, and (my son) has become aggressive back (to her son).”She also is having a difficult time communicating with my son since he does not talk and occasionally wants to just play by himself.My son is behind in his speech, but understands perfectly when you talk to him.He has proven this multiple times, even with the occasional “selective hearing.”
When I saw my son last night, he had scratches on his face, including a deep one that removed skin.I wonder if in time my son can forgive me for leaving him with this person.
This is my 5th year back into the racing world. My second year qualifying for the title of Triathlete. (My husband determined this based on the distance of the races and whether or not it allowed 2 women on "Townies" riding side by side, leisurely riding along in deep conversation, who blocked the other riders trying to pass them.) This title was awarded to me by my husband after completing the Esprit de She all women's triathlon in Naperville, Illinois last summer.
I am proud to say this year I am competing in the Esprit de She Triathlon in Naperville again. This year as a Founding Finisher. As of today, there are only 78 more days before the race. (I love the little countdown feature they provide on the website for the races. It's like a countdown to Christmas.)
Is 78 days enough time to prepare for this race?
First, let's look at the open water swim: Yesterday was the first day of Spring. It snowed. Where's my wetsuit? Honestly, I currently do not have one because the one I purchased last year was ruined due to smoke/heat damage. Put that on my shopping list. I have to practice swimming with the new one before the race. And I don't mean the day before.
What about my physical ability to go the distance? Well, I swam a mile Wednesday evening in 28 minutes. (Does anyone else question their lap counting? I tend to repeat a number if in doubt.) Not my best time, but I can do a 750 open water. Check.
Biking? I have been spinning on my bike, indoors, a few days a week most of the off season. Looking forward to riding with my cycling club beginning in April. A little late this year due to weather, but I'm not starting from the sofa. I can spin a constant hour; last year's 14.2 mile ride was finished in 42 minutes. I should be able to finish.
And the run? Okay, this is not my strength. In fact, I prefer to run outside and this Winter has not allowed me. In fact, I had just finished my second week back into running at an indoor track (2 miles at a time to start), when my life decided I needed some change (house fires tend to do that).
Thank you Self Magazine for the article "train for a 10K race in 4 weeks." I'm sure it was meant for someone who was ready for a 5k and just needed to up their distance, but this is helping me. I am almost through my first week of training (okay, I don't take the days 100% off as told to by the article, but I can't, I'm a mother). And by the end of the 4 weeks I will be racing in this year's first race, a 10K. 5 weeks later I will be fulfilling my dreaming of finishing an Olympic Distance triathlon in Carlyle, Illinois. Key word: Finishing.
So in 78 days, yes, I will be able to finish the Esprit de She Triathlon, but is it enough time to prepare to compete?
In four weeks I will be running a 10k race at Morton Arboretum. If you have ever been there, you are familiar with the hills. Last Spring it was flooded out. It is filled with hills. Fun, rolling, and steep at times hills. This is good training. It is also pushing myself above a leisure "just make the distance" pace. Then, there's the Olympic Distance Triathlon, relatively flat, with one hill to keep you honest and separate the dogs from the pups. My parents will be there watching. Something that doesn't get to happen very often anymore. I don't know when it will happen again. For this reason, I must push myself more. And then, the final race before Esprit de She, Leon's Triathlon. Again, Olympic distance. I questioned this one. It's the week before EDS. Should I even do it? I compared results last year and noted that the winner in my age group did it. Perhaps, that's my motivation. After a longer race like that, EDS is truly a sprint.
So, in conclusion, yes, I will have had enough motivation to keep pushing myself to do a little better. I will compete and I will improve on my time from last year. Because we are our toughest competition.
If you know the 3 C's of Girl Scouting, you know that as a leader our role is to help girls grow with Courage, Confidence and Character.
I have been my daughter's Troop Leader now for 4 years. I have been through different levels of training and have even lead training for Girl Scouts. My specific training is as a First Aid/AED trainer, but I have had the pleasure of also covering for Daisy Leadership Training. This particular level is the most important in my mind. Because this is the level that can be the easiest and the most challenging.
But, I want to talk about a particular area of Girl Scouts that has more topics for discussion than there are calories in a box of Thin Mint Cookies. Cookie Sales.
In the past, I have not been very involved in the Troop Sales of Cookies (or Fall Product for that matter). I've attended the Cookie Manager Training, I've helped my daughter as much as I could, and have always felt disappointed at the end.
Why? Because there are reasons why Girl Scouts sell Cookies.
First, to raise funds to help pay for activities and materials. This requires someone to actually sell cookies. And then, the girls need to participate in activities.
Second, it is an opportunity for girls to learn about the 5 skills associated with running a business. From setting a goal, to how they plan to achieve that goal, to what they are going to do when they reach that goal.
When it comes to reaching their goal, the girls need to sell cookies. When I say "sell cookies" I don't mean by Quantity. I mean by Quality. Girl Scouts are known for going door-to-door and also holding Cookie Booth Sales. Both involve meeting customers, introducing themselves, taking orders, recording their sales, and handling money. Handling money? Yes, even the youngest Daisy can handle money. They may need an adult by their side, they may need someone to check their math, but they need to handle money.
This year, I have 3rd grade Brownies. Each of them was given an opportunity to handle money. Some did better than others. Some took a few tries to get the hang of it. And one in particular is known for her catch phrase "5 boxes for $20." Hey, it works. No need to make change.
But we also did more than one Cookie Booth. In fact, my daughter doesn't want to stop. She has really impressed me with her smile and spunk when it comes to meeting customers, calculating their order and making change. And this is after working a booth for more than 4 hours. Most troops give the girls 30 minute shifts, but we are so small, I take all of them for as long as they would stay.
My role in Cookie Booth is as follows: I'm the one dancing around with the sign. I try to keep the girls warm. I encourage the girls to speak up and use manners. But I am not allowed to handle the money. If I did, they wouldn't be learning. And they wouldn't be growing with Courage, Confidence and Character.
I would love to know how other people feel about the role of leaders at a GS Cookie Booth?
When you think about anniversaries, you are remembering something that changed your life. Examples include the first time you went on a date with someone, the first time you kissed, the day you were married, the birth of your child. These are things that made changes that impacted your life.
Three years ago, March 31st, 2011: It was Spring Break for my daughter, and we were at the local Y. My husband was at work. My dog was, briefly, at home. I was in the locker room changing cloths being scolded for answering my phone. My home was on fire. The dog, was taken to the neighbor's house.
Let's move forward. February 13th, 2014: I am at work, my daughter is in school, my 26 month old son is in daycare, my husband is at work. Our family dog has been back with us in our new home just over a month. At 11:30 am I get a phone call - my home is on fire. I ask, "Where's my dog?" The answer: what dog?
Anniversaries mark events that change our lives. This one was marked by testing what we learned the first time.
First, purchase a fireproof lock box. Keep it in a place least likely to be affected by things that can happen. Ours was under the bed. Put your marriage license, birth certificates, papers that you want to keep in there. Not just a file cabinet. Smoke penetrates even the smallest cracks. If you can keep the lock box in the basement (smoke rises), do so. But also keep it away from possible flooding (not on the floor, and keep it locked/closed).
Also, get a second one for valuable jewelry. Pearls are not easily cleaned. It also makes it easier to remove those valuable things in case of disaster. Not everything should be trusted to others.
Second, be friendly at all times. Be the person you would like to have in your circle of friends. Especially, if your world flips over. Because those people are hard to find, and a blessing that will not be forgotten when needed. It amazes me the connections I have in my life. People who I couldn't even tell you their name before, but know me through church, Girl Scouts, my daughter's school...because I have shown up and volunteered my time for the sake of my kids (even ones I didn't give birth to), others have volunteered their time for me.
There are many lessons that I learned from living through a disaster. My husband is learning that he needs his wife. My kids already know I'm there for them, but they are learning to let go of things as well.
Other people have control over so many things in my life. Specifically the insurance people whom we have paid to help us out in this situation. But if you don't know what to expect and trust them to just take care of everything and volunteer information to you, you will lose your ass. Taking a few precautions and finding someone who has been through it can help.
Don't assume that insurance is keeping track of what you have and what you have lost. They designate other people to handle different areas for this.
One group cleans your clothing/soft things. They give their bill to the insurance and return you belongings, including the Un-restorables. You are responsible to claim the things that are truly un-restorable. They don't know that your grey dress is supposed to be black, or that your 80's weathered jeans looked like that before the storm.
If you have an American Girl Doll, or Vermont Teddy Bear, keep the receipt!!! Call them first and ask them what to do. Now they keep track of it in their systems if you ordered it (fill out that customer information and log in to track your purchases).
Another party takes care of Personal Property, another for the Building itself. They may have to report to one person, but have their numbers and extensions and cell phone numbers and email addresses. Keep it in more than one place.
Ask for things back! Even if they are un-restorable. We have old books that are no longer printed. I had first editions that were lost in the first house fire because they were not returned, nor were they replaced.
You are only paid for things you replace. IF you don't list it, they don't cover it. Even if you replace it.
Everything you buy to keep life going. Every receipt! Scan it into the computer and track it. Papers get lost or wet or fade. Put the fewest number of items on the receipt. List what is on the receipts before you forget. You will need this.
Finally, simple as it sounds, put that silly sticker in the front window letting other's know how many pets you have. If you have 35 cats, list 35 cats.
Our dog was found under the bed. They thought he was a stuffed animal. My son still looks for him.
With spring underway, it is time to prepare your legs for a fast run off the bike. One goal of mixed bike-run sessions, also called bricks, is to get your lower extremities conditioned to running on fatigued muscles. If you are an intermediate triathlete running three times per week, two of your sessions should be on fresh legs. A third run should be done in combination with biking.
