Weekly Workouts

I'm 14 weeks away from Raleigh 70.3 and 31 weeks away from Beach2Battleship race week! To be exact, as I'm writing this, there are 239 days, 17 hours, 39 minutes and 11 seconds to the start of B2B! I'm on the edge of my first few weeks of prep races. Last week I spent over 12 hours training - including foam rolling, yoga, TRX and pilates (on top of the swimming, biking and running)!

My running buddies joke and muse and try to figure out on nearly every run what has broken in our brain to make us want to do this. Right now, I feel like I'm only half crazy - my focus is on the Raleigh 70.3 (get it? half iron= half crazy) on June 2. I can't imagine what's in store in July, August and September when the bulk of my training for 140.6 miles ramps up.

Here is what we must look like to normal people like you. [Warning: This contains adult-content.]

Ask any iron athlete and they'll do one of two things: deny they're as extreme as the guy above or they'll try to one-up him. Mostly, I deny the fact that I spend so much time training, thinking about training, racing, thinking about racing, eating to train, or thinking about eating. But, after I wrote the schedule below, I faced up to some crazy. For starters: my alarm is set for 4:40am. I usually hit the snooze once and I'm up and dressed and in the kitchen and letting the dog out by 4:58. In short, here's what a typical week of workouts looks like right now:

Monday 

YDubTri Cycle
Spin Class

Yoga or Pilates

Tuesday

Swim

Spin Class

Wednesday

Run: Speed

Spin Class

Yoga

Thursday

Swim

Bike

Friday

Run: Tempo/Social

Saturday

Long Bike

Transition Run

Sunday

Run Long

Spin Class

For those of you who want details:

Monday:  CrossTrain

I coach the YDubTriClub cycle session at 5:45a. Sometimes I ride with them, other times I sip coffee and encourage them to go a little harder. A little later in the morning I  teach an indoor cycling class at the hospital's employee fit center. More than likely, I'm on the bike for an easy 100+ cadence spin. For the past two months, I've added an extra swim on Monday evening - thankfully that has ended!

Tuesday: Swim + CrossTrain

On Tuesdays and Thursdays, I swim with the YDubTriClub. We are a sprint triathlon-focused club, so we work on short-distance speed and techniques. We tackle 2500 - 3500 yards every Tuesday and Thursday. My crosstrain event is another coached spinning class and I'm usually on the bike - using it as a recovery spin with a high cadence

Wednesday: Run (Speed) + Crosstrain
I usually do a track workout that is three-to-five miles. I work on form and high cadence and my repetitions are short intervals. I teach another Spin class at the fit center and then take a basic yoga class.

Thursday: Swim + Bike
Another 5:30am swim with the tri club. This morning, we did 3000 yards.  I add a optional trainer ride in the afternoon. 

Friday: Run (EZ, Hills or Tempo)

Fridays are my favorite. I usually do an easy  social run with friends and mix in hills or tempo runs every few weeks. This week we watched the fog roll with the Cape Fear River and the sun rise over the buildings of downtown Wilmington as we crested hill after hill - and climbed the parking deck at PPD. Tempo runs are mid-distance speed workouts. You work on race pace for miles at a time and sandwich it in between easier efforts.

Saturday: Bike

Right now, I'm biking indoors. Last weekend, I stared down a two hour on my trainer. For the past few weeks, three or four other riders have set up in the classroom of a teacher at a local school. She has a projection screen and we've watched Ocean's 11, Bridesmaids, The Long Run and last Saturday, I annoyed everyone by quoting every line in So I Married an Axe Murderer. 

Sunday: Run (Long) + CrossTrain

Harkin's watch isn't bee-beeping at him.

Sunday mornings are reserved for the longer run. Last Sunday, I tackled eight miles alone. I set my Garmin up for a progressive run - where I picked up the pace every two miles. I started out a little too fast and cruised through the first two miles. But, when I hit the second pick-up, I couldn't do it. My watch kept beeping at me. Bee-Beep! It actually read: SPEED UP! Every 20 seconds for six miles, I listened to it Bee-Beep! Bee-Beep! Bee-Beep! I have now affectionately renamed it ARGO because for six miles I muttered and cussed at it with lines from the movie ARGO. You know the one.

DAY OFF  ---- Once a week I take a day off. I try to take it easy. No spin, maybe yoga, maybe a massage. This week, I tried to sleep in. I woke at 5:15 instead of 4:50. I ate, did some chores and took a nap from 6:30 - 7:30a. By then, I was wide awake and ready for coffee - and something else to eat. I like working out - I like seeing my friends. I have also learned that I like to feel rested and take some time off. More on that to come!

Weekly Update

Wow! The last two weeks have been a whirlwind of workouts and well-timed wisdoms. I'm excited about a few breakthroughs - mentally and physically and in the next few days, I'll try to share them all.

Beautiful Carolina Blue Track & Field

My most fun event was a track workout with Stacey Richardson and my Raleigh 70.3 training buddies. I traveled to Chapel Hill on a chilly, breezy, partly sunny day. I arrived with butterflies in my stomach and left with a big grin on my face. First off, I loved the people. I loved the workout and I loved being back on the campus that I love so much. 

I was admittedly nervous about the track workout. I do them almost weekly, but they are self-coached and in the darkness just before dawn. There is a new expectation and accountability when there is an objective set of eyes watching your gait, your effort and your performance in the light of day. Also, I didn't want to puke. 

My favorite thing about the workout was that Stacey coached us all - and I think there were close to 20 on the track - right where we were that day. We did a progressive run and set our paces by our last 400 (one lap around the track). We didn't have to aim for a race pace or pre-set goal - we based it on where we were at noon on a Sunday in January.

For you workout junkies, here was my target: run 3 x 800s at a 6m55s/mi - 7m00s/mi pace. Here were my results:

No. 1 Lap 1 - 1:46 (6:44/mi pace)
No. 1 Lap 2 - 1:52 (6:45/mi pace)

No. 2 Lap 1 - 1:54 (7:23/mi)
No. 2 Lap 2 - 1:51 (6:58/mi)

No. 3 Lap 1 - 1:45 (7:01/mi)
No. 3 Lap 2 - 1:42 (6:40/mi)

Stacey gave me some great feedback on my form (practice my toe-off) and offered a ton of new ideas for dynamic warmups and cool downs. Did I mention I loved the people? I met Jess who is rebuilding this year from a scary collision with a bus (and is already falcon fast). I met Jen and two Kims and another gal like me who married a boy from high school. 

After the workout, I cooled down by walking through campus. On the way back to the car, I walked by Carmichael gym and realized that the Carolina women were playing the dookies. I decided to pop in, change clothes and watch a bit of the game.

It was a Duke blowout, but I was simply glad to be enjoying some Tarheel spirit. Plus, I got to see Sylvia Hatchell in action once again. [A lifetime ago, I went to her basketball camp. Plus, I did a photojournalism project on her back in 1993!] I visited the student store and rode down Franklin Street just for old times sake. [Dude, Linda's is still there.]

 

That same weekend,  I attended a multi-sport expo in Durham, NC. I love input and information and so six hours of listening to tips and techniques in the sport I love was a dream for me. There were a few highlights and plenty of lessons learned.

One of my favorite moments was meeting Tim Deboom, back-to-back champion of Ironman world triathlon in Kona. I happened to be sitting back-to-back with him on a bench during a break. I was checking my phone and he was speaking about to someone else about retiring and I recognized who he was. I realized I had a chance to say hello. I turned around and said, "I know who you are! Would you mind signing my shoe?" [I'm such a geek. It felt kind of like a Dirty Dancing moment and later I thought: I carried a watermelon?]

He obliged and we talked for a bit about his keynote address that he was going to give, what he was doing in his retirement and what a crush he has on his one-year-old daughter. I admitted that I had been a fan of his wife before I knew who he was! She created SKIRTSPORTS and I wore one of her outfits in my very first tri!

SkirtSports Skirt and Swim Top at my First Tri

Here are a few of the notes I took from his message:

• In Ironman, especially Kona, you just don't know you can win until you win.
• Make sure that when you're in the heart of it, you can still see the heart of it. Don't make this sport a job. 
• It's okay to take a day off, three days off a week off.
• He counted the ten decisions that got him to where he is right now. You can do the same.
• Like a surfer who looks at a wave and says, I've got to ride it or a skiier who looks of a ledge and says, I've got to ski it; I will always look at a road and say I gotta be on it. I'll always be an endurance athlete. 
• Always finish.

Tim Deboom

Mentors and Coaches

The people closest to me determine my level of success or failure. The better they are, the better I am. And if I want to go to the highest level, I can do it only with the help of other people. We have to take each other higher. 

- John Maxwell

I am a firm believer that the people around you determine your success. I think it all goes back to when Mama used to say: birds of a feather flock together! 

A lifetime or two ago, when I was in sales, my director had a great exercise for us once or twice a year. First, list the names of everyone in your closest circles; the people you talk to on a daily or weekly basis. Then, go through each and if - when you walk away from that person [or get off the phone with them], you feel uplifted, encouraged, stronger, faster, fitter, smarter, better -- mark a little plus sign by their name. If you feel pessimistic, hurt, confused, frustrated or angry, mark a little negative sign by their name. You may find that some people make you feel a little of both and that you've put a + and a - sign by their name [and it's very likely to be someone you live with!]  If so, mark a little circle beside their name. 

The biggest part of the exercise is to surround yourself with those with the + by their name. Start spending more time with people who believe in your growth and your dreams and work. You don't need to eliminate those with the big fat minus mark - but for a few weeks or months, try spending less time with them. Or - even better - become their plus-mark - the influencer for their dreams and efforts and positive attitudes.

YOU ARE THE AVERAGE OF THE FIVE PEOPLE YOU SPEND THE MOST TIME WITH.  -- Jim Rohn

I am intentional about seeking those who lift me to the next level. I want leaders in my life to show me the way. I want adventurers and lovers-of-life and goal-setters. I look for those who see the best in people and situations and share my strengths. I even look for those who round out my weaknesses. Example-setters that will teach me how to improve. Here are some of my personal-life birds:

Adventurers and Leaders

Athletes and Encouragers of the YDubTriClub

My Family

Ace

Personal-Growth Seeker Susan

Positive Laid-Back Energy and a Dose of Moxie

I also make a point to surround myself with coaches and mentors who are one step ahead (maybe two). I learned in year two of my triathlon-ing that my coaches at the YDubTriClub pushed me a little further, expected a little more and believed in my performance when I didn't. I made huge leaps in training and races that year!

In the past few months, I've added a CCO (chief coaching officer) to the roster. I've been working with Stacey Richardson of TriStacey Coaching! In November, I sought her out to solve a few issues in my own personal performance, to get a fresh, live perspective on coaching and maybe interview her for this very blog! In January, I joined her TryIt team in preparation for the M-Dot Raleigh 70.3 in June. Each week, she sends me challenging workouts. More importantly, we talk each week. I ask her dumb questions about how to coach and give her feedback (i.e. whine) about those challenging workouts! She encourages me. She responds to  my specific limiters and strengths. She passes on invaluable info. It is evident every time we talk that she LOVES what she does. This is what I strive for, too! 

One funny fact? I haven't even met her yet! We've Skyped, we've chatted by phone, we've exchanged emails. Your mentor or coach may be someone already in your circle - or someone you've never met. They may be your pastor, an inspiring coach, an energetic athlete or even Oprah Winfrey! Listen to their podcasts, read their books, discover their strengths and then emulate them.

I'm excited to say that I get to meet my coach next weekend! I'm headed to a multi-sport expo in Durham on Saturday where she is a featured speaker! Plus, on Sunday - I attempt my first track practice under her tutelage. Yikes! Stay tuned for that and maybe even the aforementioned interview.

MY ONE WORD

It's a new year! This year, as in years past, my first order of business in the new year is to choose MY ONE WORD. My one word "is an experiment designed to move you beyond the past and look ahead. The challenge is simple: lose the long list of changes you want to make this year and instead pick ONE WORD. This process provides clarity by taking all of your big plans for life change and narrowing them down into a single thing. One word focuses on your character and creates a vision for your future.  It helps me do something about one thing and instead of nothing about a lot of things." 

My words in past years included RESOLVE, MATURITY, REFLECTION, HONOR, FUEL and STORY. The experiment is primarily focused on spiritual formation - helping me to grow into the type of person you want to become. Of course, I've found that it seeps into everything I do - my physical life, my professional life, my personal relationships. For instance, in 2011 I chose FUEL. I chose it because I wanted to know what fuels my faith, but it obviously has ties to my fitness as well. I realized that wheat thins don't really fuel me. I learned what foods DO fuel me and what fires me up to stay fit. [Competition with myself]

So what is it this year? MY ONE WORD is POSTURE. I want to become someone who is firm in my faith. I want to be present and established in my trust in God. I want be careful that instead of bowing up to God's rules that I bow down to His presence. Personally, I've started to use it in conversations. I check out my body language - is it a posture of listening? Do I have a posture of being right or am I being open to what's being said?

Again, there are obvious ties to my fitness. I have already started to see my runs, rides and swims through a lens of POSTURE. Do I have slight lean forward when I run, are my shoulders low and loose, am I in a straight line in aero, are my arm extensions straight instead of crossing over my center line in the pool? I know from years past that I'll take this practice into my training and my races. Last year, my word was STORY. During those long miles on the bike in last year's B2B I would think of the fun stories of our summer rides. I would think of the stories from childhood or practice mentally writing the ideal scene for the next few miles.

What is your ONE WORD for 2013. If you need help choosing a word, I encourage you to check out the book MY ONE WORD by Mike Ashcraft and Rachel Olsen. Or, visit the website for ideas from other wordies HERE.

Happy New Year

It's 2013! I love the start of a new year. It holds such promise and hope; so many new possibilities and opportunities. January seems to offer a reboot  personally, professionally, physically and spiritually. I'm ready to see what this year has in store. 

My biggest news? I signed up for the big one. At 10:26 on New Year's Eve I entered my first-ever iron-distance triathlon! That's right! On October 26, 2013 I will swim 2.4 miles, bike 112 miles and run 26.2 miles. That's 140.6 miles in one day.

It's daunting. I'm scared. I'm not just half crazy anymore.....I'm full-on crazy. I've already had one anxiety dream about race day - and I know there are more to come. I've never even run a marathon - let alone a marathon after 112 miles on a bike. I've already had technical difficulties on my runs and rides and bronchitis to boot. But I can't wait to try this. I can't wait to do what I never thought I could. I can't wait to train - to swim in the channel at the crack of dawn or ride with my friends on a country road or run in the dark on race day. I can't wait to take you with me.