3 Things Thursday

I always see everyone do this 3 Things Thursday. I was thinking of a group of 3 things I could do one on...

My triathlon survival pills

1- Immodium- OMG this stuff is the best. If you aren't taking it before big races and big training days you don't know how much better you could feel. I don't know where I originally read it but somewhere I saw someone did this as a pre race ritual like a just in case just to be sure. I started doing it last season. It has made races and when I forget to take it races have been tough! It also is great a few days before and a few days after with anxious tummy and runners tummy after.

2- Pamprin- I swear by this stuff for post hard workout. The little bit of caffiene with the pain relievers makes my muscles feel much better than just regular advil. It is a huuuuuge help. Thanks D for this tip- apparently this is a cycling trick of the trade.

3- SALT TABS!- They are my magic pills. I have had swelling issues forever! Everyone was telling me it was too much salt. BOY were they wrong! It is not enough! I can start cramping and pop a pill and in a few minutes I am feeling better. I don't have to wait to finish a whole drink or eat a whole sleeve of margarita blocks to get the effects. These things are the best! I tweek the amount based on weather heat and humidity make for me sweating more make me need more- but generally it is one tab every 45 min to an hour.

Season Opener Sprint- Improvement

So my triathlon race plans this year include 2 sprint triathlons and 2 70.3s. The first of the sprint triathlons was Max Performance's Season Opener in Hopkinton. Last year I did 2 races on this course- Season Opener and Title 9. The Season Opener last year equated to me learning A LOT about nutrition- I threw up on the bike. So I had hoped to have a better performance.

The race plan with my coach was to focus on the bike- ride the 10miles like it was a time trial. On Saturday I did a 3 hour ride so my legs were pretty DONE! But that was the goal- tired legs would simulate well for the 70.3 training. Obviously Quassy in June is the goal- THE A! The swim plan was get used to the wet suit feel, and the run plan give it what you have left after a hard ride.

It was Mother's Day and the race was right near my parents house so my Mom and Dad came to see me race. D was great support as always.

Swim-9:14- I wanted to be in the 7-8min swim time. I honestly think my swim was 8min but then I had to run across the beach to get to the timing mats. Btw- why isn't it my actual swim time? Put the timing mat right near the water! Had my usual pre race gel. Water was cold. Started a bit fast. Had a little sight problems just the bouy's were hard to see- and I didn't know if I was supposed to go R or L of the last bouy. So all in all a decent swim. Last year- 9:11- Consistent

T1- 1:55- I tried to catch my breath from the swim and the run to transition. With a couple deep breaths I was able to get my brain screwed on okay get the wet suit off and get everything on for the bike. Last year- 2:07- little better with the wet suit I think

Bike- 38:10- Again my time was off from my goal of 35min buuuut I had 35min for the actual bike stupid running to transition. The bike course for this sprint is pretty challenging. I felt a lot better on it than I have in the past. I rode my road bike since the roads are tough and the racks at the Max Performance race's scare me with my nice new tri bike. I had Heed on the bike and a water bottle just in case. I ate 1/2 a sleeve of blocks. My thought was this would fuel me thru the run and the bike. Last year- 40:43- little faster still not exactly what I had hoped.

T2-1:14- OMG so slow! Need to work this one- get shoes on and grab the rest of the stuff to get it on while running. Last year 1:28- so getting better want to be sub 1min

Run- 29:54- wanted to be sub 30. Made that happen!  I hate the hill out of transition on this run. It is a crusher to your legs. I went out with the focus of just get thru the run its only a 5k. The run course is tough on this sprint. It isn't on road it isn't on trail it is all over. I had met a friend in the Athena division and saw her hot on my tail a turn around so that was a little push to suck it up buttercup. I am pretty happy with the run I was tired. But to be expected since this was just in the middle of training. I had enough left at the end to give it the kick to the finish- woman came up to me after and said she tried her hardest but she couldn't get me at the finish. I heard her there so I knew I wasn't gonna let her by. Last year- 32:13- met my goal and beat last year by a lot :)

All in all the final 1:20:24. Enough to earn me 3rd in the Athena's- only 12 seconds away from 2nd! YAY! Not bad considering I don't train for short distances! I really feel like I have become more of an endurance athlete than the short distance athlete needed for the sprint! Well have another sprint in July we will see how that one goes :)

Not so CWX ULTRA Bra- Review of Sports Bra for Long Runs

In October I decided to try out another sports bra that I have heard is great for the well endowed running crowd. I was willing to swallow the almost 70 dollar price tag if this thing was as good as everyone said it was. The CWX Ultra I was told was going to be my new favorite bra. I love my CWX compression shorts so I was totally willing to give them a shot.

I know I am not the average athlete being a large chested- actually I think I am a small anomaly in the running/tri world. That being said I want my chest STRAPPED down! Like don't budge not even move in the least kind of strap down. I quickly will degrade a bra from running bra status to ride/lift/yoga status as soon as there is the slightest movement detected in a run.

This is the CWX Ultra Bra. It offers fully adjustable hook/clasp closures in the back (4 clasps) and on the shoulder (2 clasps). I did like the fact when I first looked at it there were 2 separate cups. For once strapping em down might actually mean having something other than the "uni-boob" It does have a very nice mesh as opposed to being the one lycra all over.


When I first put the bra on I was getting a bit irritated by the shoulder clasps and the material that was used to cover them.  It seems that the material has softened a bit over time but now the bra doesn't hold em down like it used to. I think the separate cup thing might be the problem- they just aren't as strapped down. And now I have tried wearing the bra more frequently to see if I was just so bias about my other bras to not give this one a chance. But- now I am nursing a nice couple cuts on my left shoulder where the clasps sit.

This bra may work out perfectly for some people. I am really starting to realize they are a to each their own thing. This one cuts me and I don't think it holds em down as much as I would like. I am gonna stick to my Moving Comfort- Fiona. It works and it is cheaper than this CWX.

Team Luna Chix- Runner with the Cyclists?

Earlier this year I was asked to join Team Luna Chix on their Boston Run team. Team Luna Chix is made up of Pros and Local Teams. Local Teams are Run, Bike and even Tri. I had been running with this great group of women for a year or so and they asked me to be a member of the team. I was psyched to be a part of the team and super pumped at the thought of going to Summit. Summit is a weekend in the Spring in the Bay area in CA spent training and learning about Luna- are you kidding where do I sign up?!


The weekend was planned at a hotel just outside San Francisco. I flew out with http://happyhealthystrong.blogspot.com/ and we met up with the other Boston Luna Run ladies, Ashley and J. Friday night had a great dinner at Clif Headquarters. Saturday was your sport clinic. We did a tempo run. I was actually surprised how much I knew of what the coach was telling us. I guess my coach has trained me well and I have learned A TON! We ran along the Bay in the pouring rain. It was a ton of fun though. Everyone was super supportive even the Pro's that were with us.

Bike Maintenance Class

Bike Maintenance goodies and Recipe Card

Saturday afternoon I decided to do the Bike Maintenance class. Now I will be perfectly honest- I rely too much on D to take care of my bikes and I really shouldn't. So time to grab this one by the horns and LEARN. The instructor wrote up an awesome Recipe Card  of step by step instructions on how to do Bike Maintenance.  Her theory was if a recipe doesn't come out perfect you make changes next time so why not write the instructions like a recipe. The steps include: How to clean the chain, clean the gears, the wheels and the whole bike were on there. Also how to grease the chain These step by step instructions with a little demo and I feel like I can totally take care of my bike next time it needs a little TLC. This is the awesome stuff I got to take home. I actually now have a box in my house with all my bike maintenance stuff in it. I am proud of myself for taking the time to learn a little more about taking care of my prized possessions.

Me at one of the rally points- in my new jersey from England

Sunday was my day to do something that scared me a bit. I was going to ride with the cycling team members and the Pros on their 2.5hr EPIC ride. Honestly I have never rode with a group- not racing obviously. My nerves were even higher since I hadn't really been on a bike outside this season yet.  But when the leader assured me the ride was set up to be an easy 11mph pace with plenty of stopping I wasn't as nervous. Oh who am I kidding I was still scared. We rode through town then made our first stop before hitting the major climb of the route.  The Pro that was with us Allison Dunlap offered great pointers on climbing. Make sure your fingers are lose enough even when climbing so you could almost play the piano. Try it- it totally makes your whole arm up to your shoulders not as tight. Also- change your position often on a long climb. Sitting in the saddle and spinning or getting up to climb- move around a bit. Well I made it up the first set of climbs and to my own shock I wasn't the dead LAST woman. Which is where I figured I would be for the whole ride.

Some of the ladies at the pretty view point

After a great set of climbs we gathered ourselves again for our decent. Allison gave us some more pointers. Most of us took it easy since we didn't know the roads and played it safe with the braking. I asked why all the cyclists didn't pedal on the decent. She told me that with the speed you would have to pedal most cyclists don't- which lead me to believe the reason my coach told me to pedal on decents is for after getting off the bike- because I still have to run in triathlons! We had beautiful views on our ride some of em are here in the picture. I honestly learned a lot about riding with a group and the fact that I am completely capable of keeping up and handling my bike enough to be with the group. This ride was a HUGE confidence boost. Just what I needed getting into a tri season. I was even told by quite a few people how awesome it was that I did the EPIC ride having not been on a bike at all this season.  I really enjoyed the ride and most of all what I took away from it will be with me for a looooooong time. I am already repeating my climbing and decent pointers to myself when riding at home.

The ride was pretty much the end of the weekend. After some closing words we headed off to Wine Country to take a couple days vacation. Summit was a great time. I look forward to using what I learned all year and most definitely look forward to attending again next year.


I got my leg good on the rental bike- YOUCH!

Racing Anniversary- 3 years!

I am coming up on the anniversary of my racing- 3 years ago I signed up for my first 5k- Jay Lyons 5k. It ended up being an INSANELY hot day. Since the race is in April in Mass they start late in hopes that it will be warm. My goal for the 5k was just to finish and NOT walk! My parents and D ran the race too. This is my mom and I near the finish. I survived 32:28 was my finish time and I have not come to learn that is one of the hilliest 5ks I know about. (wow who is that girl in that photo?)


Coming up on 3 years of racing has me thinking. I have come a long way from just hoping to survive a 5k to I can just go out and do one kinda whenever I feel like it. My time for a 5k has changed a lot- current PR is a low 27. And the other thing is I have raced a LOT of races since then. This 5k was the start of me running and by the end of the season in 2009 I was racing in my first sprint tri- Hale Off Road Tri . And now I have even finished a 70.3!

I have a hard time thinking of myself as an athlete. I STILL see myself as a slow, fat runner and triathlete. I have a very hard time seeing all the things I have accomplished. I really need to realize what I have done and what I can do is way more than that girl 3 years ago running that 5k would have ever thought was possible.

The other thing that has happen a lot lately is having friends either thank me for being an inspiration, asking me for pointers for training for their first 5ks and training and gear pointers for triathlons. I have to say when people that are the non racing friends in my life are asking for my advice I have that moment of "wow I guess I do know a lil bit about this stuff". I think when I am constantly surrounded by people in my life that are immersed in racing I end up feeling like I am not as good as all of them but when a friend who you have known from HS or childhood asks for your help makes you realize maybe you really do know a thing or 2. I even had a random woman come up to me at the grocery store and ask me what I do to stay so fit. Coming up on this anniversary I am going to try to use this as a stepping stone for focusing on the accomplishments I have thus far and looking forward to an exciting 2012 season!

How I Train on the Road

Since some people asked me to put out some of my pointers I figured I'd throw down some of the ways I manage to train for my first 70.3 on the road and continue to train on the road.



1. BE FLEXIBLE- be sure you aren't too stuck in your training plan and be sure you coach is flexible too. I try to let my coach know when I am going to have to play around with the plan but my schedule is so busy sometimes I don't tell her ahead of time. For this last trip I emailed her to let her know I may not be following the plan and her response "Take me with you." This is why we are a good match. My flexibility paid off on this last trip when TriRunner302 asked me to join her at a spin class. It wasn't my speed bike day but with a switch from swim to bike I ended up getting in a great ride.

2. HAVE GYM MEMBERSHIPS- I have 2 nationwide memberships. That doesn't mean I always have a gym near me to use so I suck it up with hotel gyms and sometimes even pay a couple bucks to guest membership at a gym. It is less than ideal to spend more money but sometimes when it is the only option.

3. RESEARCH OPTIONS- a lot of areas have community pools that I have used for 2 bucks. I do a little google research and ask some people who are from the area. I have really lucked out in some areas finding great pools.

4. MAP A ROUTE- some hotels have mapped runs for you. But if you map your own be flexible to enjoy a slightly different route. I had a planned route one time came across a bike path and ended up getting to enjoy running with deer that morning. PLEASE- make sure you tell someone where you are headed and have someone know you are going and when you get back. Safety is important.

This past week I got to enjoy one of my favorite travel run routes- the national mall. It wasn't the hill repeats on my plan but it was a great run with the little bit of cherry blossoms left.

5. KNOW YOUR STROKE COUNT- if you know your 25 yd stroke count you can estimate how big a hotel pool is. I know I am about 16 strokes in a 25 yd pool so if I can get in about that many its around a 25yd pool but less I can estimate how many yds each length is. This has paid off even this past week at my hotels- one was a shorter pools and one was about 25 yds.

6. PACK OPTIONS- pack your workout planned clothes and equipment but be sure you pack the just in case stuff and don't forget the gels and nutrition. If you don't have a run planned pack the run shoes just in case. Its a bummer to have time to do the workout but not have the gear.

While talking about swimming in hotel pools- Since most hotel pools don't have the markings for walls and the pool floor to know where you are. It is best to practice your open water sighting to know where you are and help sight a flipturn. Also- probably one of the only times I actually work on my open water sighting.

It helps if you realize you do the best you can while training on the road. Sometimes the recumbent bike is the only option but at least I am movin my butt. Some days it is best to get up early and get the workout out the way. Some days the sleep is what I need and I'll get it done later after working. I find on the road it is usually nice to have it out of the way since you never know what will happen. Though some days if I haven't gotten a great nights sleep it is nice to get the extra hour of sleep.

I know my travel schedule isn't going to change much anytime soon so I will keep mulling around any more pointers I can think of. Please feel free to add any that help you when you travel.

Coming Days....

Since I got a lot of comments about the last post I thought I would share some thoughts...Its Monday. I slept like garbage all weekend. I got my training in and it went really well. I was home all last week. Which as usual equates to me running around like a chicken with my head cut off to get everything done I didn't do the week before and in anticipation of being gone again. I try to squeeze in every appointment and errand I can think of but inevitably I end up coming up short.

I ended up having a long day at work Friday- missing out on dinner with friends. But D and I did get to the Hunger Games on Saturday, I got in a good training run and Sunday we got in some long training miles. I did a 1:50 ride on the bike inside and then a short run. Somehow in there I did get in a nail appointment so that is off the list for the next couple weeks.

I packed a bag this morning for the next few days in DC. I had a plan to run this morning but I couldn't get out of bed. So I'll do it down there tonight. The nice thing is I know the area well. I have a decent gym and pool at the hotel. I have a run, swim, bike and swim planned. I hope I might get to see my Uncle and Aunt while in town. So I'll work Mon thru Thurs in DC. Hop an evening flight home and head home to unpack, do laundry, and pack up again.

Friday morning I catch a flight to California for a training event with a lil vacation tacked on. As a part of the Boston Luna Chix I get to head to attend their summit in CA. Saturday I will be doing running clinics and Sunday I get to go for a 1.5+hr ride. Should be fun. The great chaser is the fact that the girls and I are heading to Wine country for a bit as a lil vacation. I know it will be a good trip once I am in the midst of it but right now it just all seems a bit daunting.

I hope I got all my errands done! I hope I will have clothes to wear! I hope I actually packed the right clothes for this week! I hope I turned off the coffee maker!

The kicker to all of it is the one night I am home- D is gone- he is traveling. Gonna be a whirlwind. Ladies and Gentlemen be sure your seat belt is secure and tray tables are in the upright position.


** Note: I'm getting my notes together for the training on travel and fueling on travel posts but I think the next week or so will help shape those posts a bit more ***