Change of Scenery does the body good

The human spirit is stronger than anything that can happen It's not the years in your life that count. It's the life in your years.
-Abraham Lincoln

Six weeks out from my seasons first race.  I have had that on my mind a lot lately. Yesterday I ran in the trails with my friend for about 10 miles and it felt great.  People tend to over look the many benefits of cross training and incorporating trail running into their training.  I know many people don't have the luxury of an area where they can go off road either.

 I highly suggest taking the time at least once a week or more to get out there and try it. It's really good on the joints and bones to give the pavement pounding a break and hit the soft soils. I wore my New Montrail shoes yesterday, its about the second time I have worn them on the trails.  The jury is still out on them right now with my decision if I am going to use them at "Thrill on the Hills Marathon/half Marathon" February 23rd.  Its my second pair of Trail shoes from this maker and I was hoping that with the lighter weight from the older 10.5/11.0oz ones these 9oz would be different.





So that's my Take on Trail running.. I think we all need a change of Scenery some time.

6 weeks and counting and already feeling this mornings Swim workout which consisted of:
300 warm up
6X50's on 20 sec rest
2X500's Pull on 30 sec
200 cool down =1800 meters

Shooting for the high intensity swims for the shorter courses this year. Its such a big change of pace from the long course training I did last year.  I'm getting used to the workouts but learning that shorter courses doesn't mean less training.  I was warned that short course training was going to be intense too.  Its all about the challenges we set for ourselves and the goals we want to achieve.  I have set mine and I am out to achieve them.

Who or What Inspires you?

This morning a friend sent me a link with an article about a father and his son. Even Though I have seen this story play out first hand many times before,  I still read it.. I felt emotional at first then I was inspired, which brought on this giant wave of motivation.  All this happening while in transition from my door to my car. I had my workout plan laid out for me, I was ready to get it over with. I was on my way to the pool for a swim session and a run. I usually workout for myself to see how much I can accomplish, but today I knew that I had just one more reason to get this workout in.. I went into my training session feeling that strength and determination. I shared that story on my Facebook page today for others to see. WORLDS GREATEST DAD. I noticed that it also touched others the same way it touched me.

 I maybe just a small game peace in this world, but when I hear about these big game changers out there making things happen it makes  me even more thankful for my friends and my family..I'm grateful for the things I have and I'm humbled by the greater things I don't..

There are So many people out there  who don't do things for medals or name recognition. They do it for themselves and for someone they love.  Someone who "cant" do it for themselves.  This sport has so many possibilities for people to get involved.  I hope that the next time you put on your swim goggles, strap on your bike helmet and tie up your running shoes, you take some time to think about the many reasons your are "able" to be.

Todays 1800meter swim workout and 3.5 mile run is dedicated to everyone who never forgets the importance of life outside of training and racing

USAT level 1 certification

What a weekend!, I found myself in an indoor seclusion for 2 days with lots of lectures and power point presentations of information.  I decided it was time to add a title to the end of my name and make something of myself.  I figured getting MD on the end wouldn't be easy. 

The class started on Friday morning at 7:30 am and went till 9pm. I also added an extra swimming course for my knowledge! As a coach and a person thinking about triathlons, the biggest thing I hear most is that the  SWIM portion is usually the toughest. I decided the more information I obtain on swimming the better I am to help someone with that fear when they come to me for help. 

The certification program was really good and  well taught.  It was amazing to be in a room with so much talent as well as a  wide variety of coaching and triathlon experience.  The course covered everything from nutrition information, work out plans, to techniques in swimming and running forms as well as cycling. 

Day two went as smooth as day one, thankfully not as long though.  my brain was packed, the info was good and the ideas were already starting to form for my future and how I wanted to take my coaching to the next level.  Information is basic we all know this, but its how we take the information learned and how we use it that makes us different then "basic."  in short I met a lot of amazing people in that room for those two days and I was happy to see that their is other people out there who care about helping others take it to the next level as much as I do. 

So what did I do today back in Training! Swim and I even used my new techniques from the fixed form swim class.  We are our own "experiment" and must practice with ourselves before we can teach others. Today's Swim set was: 300 warm up 
                                                                12x25 on 30 sec rest.,
                                                                3x300 pull 20 sec rest,
                                                                200 cool down= 1700

2 months and some odd days till First Tri of 2013

MLK5k race

I am going to start off with a recap of my 5k race yesterday.  I decided to sign up for a race called the MLK5k race here in my city of Atlanta also hosted by the RunningNerds.  What better way to start celebrate a day then with a race.  Its been months since I did any speed work in a race so I figured this would be a good start for the year. 

The race morning temps were in the low 40's, but the sun was out so it helped some.  The start of the race was inside Piedmont Park.  This race was slated to start out with a little bit of cross country style running with about a quarter mile run through the park up a hill before you hit the pavement.  the park has a good layout with lots of small rolling inclines and descends which keep you busy.  the crowd thinned out fast as we all made our way to mile 1.  typical race malfunction for me began when I looked at my watch during the first mile.  I lost GPS and was just running on time, this is where I needed to pay attention to my first mile and see what time I was at and then do the math for my splits.  the volunteers on the course were great and what was even cooler was the drum lines that had been set up along the course from the local schools playing as you ran.  Nothing better then some good beats to help you charge up a hill. 

The race ended smoothly with another run into the park and down a slope to the finish line. the crowds were cheering the drum lines were still playing.  I was happy to make it out to that race this year and finish with a decent time of 20:57.  Not bad for returning back to speed work.  the race was very well organized and its getting bigger every year from what I hear.  the expo for race packet pick up and post race was even better.  Most importantly was the T-shirt at the end, which is always a race bonus for me.



Recovering right with Muscle milk. (notice the great bed head to race look)

This is one more race and training day closer to my first race of the season in March.  I am  really looking forward to racing HITS Triathlon down in Ocala, Florida. The race is an Olympic distance race so these short 5k races will definitely help with my speed work.

Swimming is Winning#

I Finally got back into the pool today Folks! With all the rain we have been having the last days over here you would think one would be sick of water.  I have said many times in previous posts, that it has been months since I have been in the water since my last race, before off season began.  Today's goal was 45min to 1hr  of easy swimming. It was awesome to be back in the water today swimming.  Some time ago when I first started Triathlons, it was my leas favorite discipline.  during the course of last year in training for my Ironman with all the swimming volume put in, I began to really enjoy it. Swimming is the first portion of the race, so to be comfortable in the water can really start off a great race. 

I have still lots of swimming to do before HITS Ocala Triathlon, but I am confident that with hard work and time spent in the water.  I will be ready to tackle my first race.  Its a race I did last year down in Ocala, Florida.  The race is in a Lake, which is good for calm waters also.  Its a nice out and back 2 loop course.

I left the pool today smiling and excited for my next schedule return.  What I am really looking forward to is the open water swims when the temperatures begin to warm up again. 

Even though I still miss these days of swimming with my friends.  we were the ones in the chat lane of course.  Its amazing how we got any training in. 

 

 

 

 

 

 

2013 Goals

I don't know how I could have started this whole thing and not have shared my goals with you.  I mean the whole point of this "share" right?!  Okay lets see. Last year ended on a very high note for me with IRONMAN Florida in November.  Last year was the "year I pushed my own limits" I named it that year because I was so new to the sport of triathlon with only less then 5 triathlons under my belt.  So, here comes 2012 and I decided I was going to do a full ironman.  Well I knew that if I was going to do that race and race it well I was going to have to dedicate myself and the year to hence "pushing the limit"  so I did..i raced hard and trained even harder completing 10 triathlons last year, including my Full ironman.  We all have to have goals set, especially when it comes to things we love.  the goals can be any size, big or small.  achieving those big and small goals make a difference.  they make us want to push it harder the next next.  the best part of the journey in achieving goals we start to find and learn so much about our own abilities that we start to really listen to what our mind and body are telling us.  This is where I start to take mental notes.. 2013 here I am, I had a strong year prior with all the races and training.  Now this is where I start to open my mental notebook and decide what im going to do. First things first, I name my year and for 2013 I am calling it the "year of firsts"  now that doesn't mean I plan to place first in age groups or be first in line for anything.  It means that I am going to start trying new things out, especially when it pertains to the sport I love.  It doesn't mean I am selfish or anything, just means that I want to have a more hands on approach to the sport of triathlons.  I'm reading a lot more about heart rate monitor training, power meter training and other random books and articles I can get a hold of.  2013 is looking bright already for me.  The training is going well, my friends are getting back into the groove of things and I love it.  Something about the beginning of season that gets me excited to see my friends all ready to swim, bike and run with me.  that feeling you get when you just did a hard swim and your on the edge of the pool deck with your head down on your arms breathing heavy, and my favorite after a nice good long run the feeling of nice cold ice bath and compression clothes. 

 

Some of this and Some of That...

Its just now been 4 weeks since my Ironman Florida Tattoo and I'm going through some serious withdrawals.  I was really hoping to get into the pool today and start my swim training portion of my triathlon season.  Rules are rules right? They advise you to wait 4-6 weeks before getting into a pool for proper healing.  I settled for a quick 3mile run for the cardio and some at home yoga/stretching for swimmers.  Yes, they have yoga and other forms of stretching for that, just look it up on YouTube under yoga/stretching for swimmers.  So that's basically what I have resorted to in the meantime to keep my core strong, shoulders loose and body ready for the water.  I throw in some light weight training as well for my upper body muscles to compensate for the water training.

Energy – An Unappreciated Key to Leadership
I came across this great article yesterday on leadership and its qualities and it definitely made me think about the importance of qualities in a leader.  The article centers on Energy from a person being the main attraction in a leader. I really thought the article made some good valid points.  I think in the fitness world of triathletes, runners and other fitness members, we look for guidance and help.  That guidance and help can come in all different forms, like coaching and just plain ole peer to peer mentoring.  take a read and you see what your take on it is


okay so its Friday and I'm sure your ready to get on with your day and move on.  I just want to say that I tried those veggie wraps that I posted the other day.  I will say this, nothing really comes out as good as the picture, but I tried and I was happy with my attempt.  The Kiwi on a stick is next! =) 
I want to leave you with my next attempt at something I've been dying to try and that is.

                                                High-Protein Breakfast Smoothies

 

 

Big Question is?  What are your training plans for the Weekend.. I have 2 full days of Biking on my Training schedule.  my Goal for the weekend is just over 3 hours of total biking.  its still early so the mileage is being tacked on slowly.