Monday, February 27, 2012

Training and Coaching

I set a big goal this year. To pay more attention to this blog, in so doing, the goal is to post one, just ONE more blog per month than the previous year. February is quickly coming to an end and so this post must go up!

For the first time since FOREVER I finally trained over 15 hours in a week, not this week, it was last week. But really I could not have made it through without my favorite Powerbar products. Yes, I love the gels and perform but the ultimate is the Snickers bar. Oops, I mean the recovery bar. Just like lip gloss you can find one, or two, or….well, whose really counting, in any bag, purse, car, or any other place imaginable. Those bars are genius.

Also would not have made it through that week without the 110% Play Harder capris. Too bad my husband is practically my size so we are always grabbing the wrong pair :). Mine are always the ones that are clean and ready to wear (right?!). Fighting for recovery around here!

The Shiv got out for its inaugural ride of 6x5’ hill repeats in West Seattle. It was smooth and I am a happy rider again! The watts outside put me in a much happier place than what they have been showing on the trainer.

This week would have been a big week too, but Humira forced me to sleep through a couple workouts. Oh and a stubbed toe, which immediately took off the big toenail, leaving me floored and nauseous and near-vomiting forcing some modification to the plan. Really hate not being right on my game plan, but I am keeping my chin up and knowing that I am giving it my best. Mark says I need to focus more…..I just think that things shouldn’t jump on my toes. :)
Today it snowed. So it was back on the bike trainer for the long ride.

Found some quotes on “coaching” that spoke to me.

You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self motivation. -Homer Rice


You can't let praise or criticism get to you. It's a weakness to get caught up in either one." –John Wooden

Coaching is a profession of love. You can't coach people unless you love them. -Eddie Robinson

Being your best is contagious to others around you! Train on!

Monday, February 20, 2012


Just can't seem to stay dry around here!  The snow ended, then we went to Colorado, and swam outside in the snow. Now it is raining, raining, and raining.

Friday I had 5x1km hill repeats and nothing is stopping me with Costa Rica in all of 4 (*big gulp*) weeks away.  You would think we didn't even have windshield wipers on the car.  I tricked myself into driving to the walk-on passenger ferry that Mark was riding home, from downtown Seattle to Alki, so he could drive home then I would HAVE to run home.  Once he got across the water he met me on "the hill", with only one hill repeat remaining.  He had no sympathy for my 3 layer soaked-thru tops, my drenching hair and cold fingertips.  He handed me the keys to the house and drove away (okay, maybe not that brutal, but at the moment it sure seemed like he was asking me to drift away with the puddle of rivers streaming down the hills that the cars were so generously spraying over me).

A few days later I was eager to go to UW masters swims, it only fits in my plan once in awhile so I run with it when it fits.  The main set had my lats screaming in the way I have only felt at Honu 70.3 nearly two years ago. 
The main set started with some fairly quick 300's, with the last one on 3:30 then we went straight into:
8x{50 back on :45, then 4x25 on :25 going H/E, E/H, E, H, then 100 on 1:10, then 100 all out FAST on 1:30}
E=easy, H=hard

I typically don't share my workouts but this one was kind of sickly challenging in a way that I know some of you will want to to try it :)

This swim was a good kind of "soak".

Of course the weather has not let up!

 Just praying for a couple outdoor bike rides on the new Shiv (which is amazing BTW, but not nearly as amazing as the banana cream pie that came along with the selling of the previous ride) before it gets to travel to an exotic land!

Tuesday, February 14, 2012


That big snow storm that made nation-wide news...well, that's the day we were off to Colorado. To Denver then Colorado Springs and later in the trip to Boulder.  We were amongst the lucky whom only had to sit around a few hours with flight delays.
This was a trip to gulp up as much information as possible and within an hour of landing I was working. Blood lactate testing immediately. Didn't even get to think about the altitude..OUCH!

The snow was falling so we tucked in early to arise for an early morning swim.  Coach eased us into things working on drill, after drill, after drill (so sore!), then decided to put icing on the cake with some sprints.  Its a good thing my coach growing up NEVER let us complain. Wait, we DID complain, but we never got a response...the swimmers were too tired to talk and our coach just ignored us. So really, there was no point in complaining if no one was listening.  Back to the sprints.  Coach showed me what was up on the first 50....he really meant SPRINT, I thought he meant sprint. Okay, game on then.....2, and 3, were great then he rested for 4,5,6,7,8...claiming he was watching or stroke :).  Then BAM he was SPRINTING again and I was sprinting.  Okay, I get this game....#10 was ALL OUT!

Next we were chilling our bones riding through the Gardens of the Gods.  We may have looked at the scenery as much as we pedaled but with a no-nap Saturday I was okay with this. Besides the robber face mask I wore that was filled with yucky nose gunk by the time we were finished.

No time for lunch, as we were off to run with a tire.....yep, run with a tire. I have a lot of technique to work on, which means, more running with tires.....feel free to jump on for a ride if you see me pass by. But I won't be passing anyone with that carnage around my waist.

Early to rise the next morning was an hour an a half of filming video clips of  "dos and dont's" of swimming with  Fretta. Later finding out I do a handful of the "dont's".  Underwater filming sure showed my flaws.  Being very eager to work on my swim, Coach and Mark quickly reminded me that tire running was more important!

And all the in-between time was watching films, learning, learning, more questions, and learning.  Loved every moment of it!

Then we were off to Boulder to meet up with our long-lost-world traveling friends.  Johnna and Ryan were spectacular hosts.  Between working out, chatting in the kitchen, hiking, dinners and even a little shopping, the day was perfect (minus losing Snickers ;( ).  The snow continued through the next day so it was unfortunate to not see them again with frozen pull buoys and walking barefoot outside in 30 degree snowy temps!  We look forward to next time and plan that it will be sooner than later....and I am gunning for Lane 2 :)

Thank you to Justin and Natalie for hosting us in Colorado Springs and filling us with more and more knowledge, ideas, and new friendships.  Dave the next chips, salsa and margaritas are on us (you two Nat and Trolle)!

Sunday, February 05, 2012

One-Hour Postal Swim 2012

Couldn't have been more excited for my third annual One-hour Postal swim. Yep, last year I snuck in with zero training, well, I got in the water the week of the event and swam a bit but just enough to get some sort of feel for the water, and then never spoke of it.  A year prior I was in some heavy training and shoved it into the schedule amongst endless hours on the bike.  This year, I really wanted to try my best and aim for my furthest distance to date.

Being that my last two races reflected results from  4-5'ish years ago. I aimed for the postal swim to mirror that of 2 years ago.  Claiming a slot in the first (of three) early morning 7am heat in order to prevent myself from becoming incredibly nervous.

A tad  OCD over it, or determined,  but paces and splits were studied over and over. 
(Those that don't know this is what it looks like at the event, with each swimmer having a pace and lap counter, and you may be able to find Waldo in here too!)

Luckily, I was able to swim right next to my all-time favorite swim buddy (Tom) and to share a lane with a super fabulous teammate (Kim).  For ultimate comfort I chose my favorite new TYR suit (blue and green with TNM logo) and my favorite TYR pink tracer goggles. I stuck with Tom the first few 100's and then held on to the same exact pace through the next entire hour. The goal was to hold 1:14/100 yards or 1:21/100 meters.

I did it!  4817 yards (or 4405 meters), 60 yards more than ever.

What was incredibly exciting was seeing the additional TNM swimmers who were improving by 100, 200 (this included Mark) and 300 more yards over just a year ago!  Seeing their progress reminds me of what a fulfilling and rewarding job I have.  They are inspiring and prove the truth that hard work pays off!

Ironically this weekend I had my first swim analysis and have so much more I can improve upon.  Many things I teach athletes "not" to do, I was doing.  The goal not necessarily to swim lots faster but to stop wasting so much energy. Back to work! ;)