Gettin' my Edjumacation on

For a long time, I said.

Great coaching + great athlete = great results

I need to amend that little formula to:

Great coaching + focused athlete + great nutrition = the BEST results


I have had a great week of training, from finally nailing the butterfly kick (seriously, my coach did his happy dance and then proceeded to yell out "YOU FINALLY GOT IT!")

Before then it was always kind of like, "You want my body to do WHAT? again?"  One day last week, I got to officially meet the new coach who will be rotating with Coach Andrew, and he spent time with me after masters.....and it finally clicked.

Now if I could just get my arms to work.

Yes. I know. I'm not training for any swimming events. AND CERTAINLY not for anything that would require me to swim fly competitively....or even moderately fast, which will ONLY happen which the largest pair of fins imaginable. I don't think that goes against any rules, right?


What I have actually spent my time on is, of course, running & nutrition.

Let's start with nutrition.

I had no idea how many people read my blog until I posted about my nutrition update and how amazing it has been. It has not been overnight, but in 4 weeks.....you wouldn't believe the changes: physical changes, speed gains, overall health....I'm blown away.

Many people contacted me. As much as I can give "general details" of my program, most people are understanding to the fact that I pay for this help. I'm not comfortable giving out the details of my nutrition plan. I don't post the details of my training. I'm certainly not going to post the details about my nutrition.

By the way, I'm down 8lbs and several inches (if you're keeping track).

If you are interested in what I'm doing, drop Dina an email. If you want any help with your nutrition, you don't have to be an athlete. Mr. Tea is following a general plan based on what she has me doing, and he's lost 18lbs in 4 weeks.


However, there is one thing I really want to share with you. I have an extremely busy schedule. Mr. Tea has always made lunches for me that I can pop in the microwave. Recently that hasn't been possible.  I went on a search for ready to eat healthy meals.

There have been a ton of new companies that have started just in the past year.

I've tried just about all of them.

I recently found Fuel Food. The first thing I did was talk to Dina about the program. She got back to me a few days later and said, "This is the best food program I've ever seen." That's from my nutritionist.

That sealed the deal for me. I ordered 10 meals. (That's the minimum required.)

A little bit of background on the guy who started the company: he has been a competitive athlete and coach for professional boxers. He started a personal training company which visited pro-athletes & even celebrities. He found that many of them struggled with what to eat and when. SO, he started making them meals and would deliver them to his clients.

Voila....a business is formed.

Take it from me. I have TRIED ALL the plans out there. This is hands down the best.

Here's why:

1.) The food is the BEST tasting food around. It's all organic, grass fed, range free, etc. The food itself is delicious. I have not had ONE meal that I didn't love.  They are the ONLY company to issue a credit if you do not like a meal. It's pretty much risk free to try. This is the only place to offer fully customizable menus. You can choose from 60 meals per week. 

Speaking of which, if you use my link, you will get 5 meals free. And, I get 5 meals too. :) So, there's that. 

2.) They are the only website to offer: Paleo, extreme competition/weight loss, balanced nutrition, treat meals & snacks.

3.) You can choose ANY meals and any number of meals. Other programs require a certain number of breakfast, lunch & dinners. Other sites will send a "pre packaged" meal set. If they send you their pack, and it contains fish, but you don't eat fish....well, you're out of luck...you're getting fish.

4.) Have I already said that the meals are delicious? They are super quick. 1:00 to 1:15 in the microwave, and you're good to go. You can also heat them up in the oven. But, if you're like me...

5.) No other website offers the diet specific plans for specific needs such as paleo, balanced nutrition, etc. When you visit the site, you'll see (very clearly) the differences in meals. 

6.) If you need nutritional help, they will put a plan together for you. Obviously, I'm working with a nutritionist. I can't speak to the help they offer, but it's a nice touch. Simply offering that to their customers is a huge help. You don't have to order foods blindly. Dina told me which menus to choose from.

The Cons:
1.) This is a pre-made, healthy, meal delivery service. Like all plans, it's not cheap. The lowest plan runs $9.50 per meal. You also have to pay for shipping. However, you can sign up for more meals which drops the cost quite a bit.  Other websites include shipping or offer free shipping, but FuelFood is hands down my favorite.

2.) International friends (particularly Canada and Mexico), sadly, they don't ship there. But, if you're interested, you might be able to contact them to find out if they have an option.



Training
Because of my nutrition, my training has gone to whole new levels. I feel great for every single work out.  I'm starting to see muscles that I haven't seen in awhile. I'm so excited to start racing to see where I am.  In fact, I have a 5k in Oct.

I'm doing so much behind the scenes. I feel like I'm learning how to run from the feet up. It's one thing to tell someone to run faster. It's completely different to teach them how to run fast.

For the past 2 years (in particular), I learned how to race the oly. I will never say that I excelled at the oly because I didn't. But I learned a lot.

Recently, I've found that working on the oly and sprint for the past few years was the best thing I could have done to get me ready for longer distances.

I'm going to be so ready for my 70.3's next year. SO. Ready.

I have a great coach. I'm completely focused. My nutrition/fueling is on target. I'm setting myself up for the my best year yet.

OSF is Back

What is OSF?

Yes....YOU long time reader in the back. WHAT is OSF?

Long time reader in the back: I know this one! It's Operation Super Fit!

YES! Operation Super Fit is BACK.

OSF is my off season goal. Super fit can be whatever YOU want it to be. It can be run fitness. It can be getting leaner, getting stronger. Whatever you want it to be.

Usually, I start OSF right after the holiday season. Since my tri season ended MUCH earlier than it normally does, I thought, "why not now?"  I'm strength training 3x per week. I'm working with a nutritionist. I'm running, a lot.

My goal for OSF is to become a more efficient runner. OSF will end in Jan. I'm also hoping to hit my race weight at that time.

I can tell you this: Three weeks in, and things are looking good!

This is the first year that I'm 100% in with OSF. In the past, I've done it half assed. Not this year!

I have some races coming up. I'm not expecting magic, but I am hoping to see a little bit of improvement from race to race (as long as conditions allow).



Wanna join me?

The want, the drive & the why

A few years back, I was picking up my race packet for an olympic distance race. At the same time and location, there was packet pick up for the Harvest Moon 70.3.  To this day, I remember seeing those athletes picking up their packets and getting a sick feeling in the pit of my stomach.

I knew I wasn't ready to go back to that distance.

Over the weekend, I was riding part of the same course. When I passed the run signs, I became really excited about next season.

I am ready.

Being "ready" means something different for everyone.

What it does not mean (for me), and has NEVER meant, is thinking that I'm NOT capable of doing a 70.3.  What it has always meant is the really important things in my life are at a point where I can train happily. I'm not talking about waiting for the perfect moment. Training for the 70.3 is tough. It's like having a baby. There's never a perfect time. But, I knew that there are times that are better than others. I want to make sure that my work life, my personal life could handle the stress. In addition to that, I wanted to make sure that my head was also in the right place.

For so many years, you have heard me say, "I don't want to do it. I'm not ready for it."

I knew when those things came together, I would want to race it again, and I'd be ready for it.

Recently, I have learned how much I want to do this.

I've looked at myself honestly. I've looked at where I need to change my attitude. I know where I need to take training more seriously.

Most importantly, I looked at my nutrition, fueling & weight. Where I want to be and where I am aren't the same places. I know I have to drop weight to get there. I'm holding myself back, particularly, on the run for the simple fact of carrying around extra body fat.

I think I'm more driven, right now, going into next year than I have ever been.  Every single run I treat as the most important work out of the week. I look at every meal and snack and think about the choices I'm making and how it will help me get where I want to be.


You'll always read bloggers that talk about their "why". Why they do what they do. Why they are going long. You have to know your why. You have to believe and trust your why because it will be called into question when you least expect it. You need to be ready to answer.

What's my why?

Because I'm ready. Because I want it.

Decompressing

Apparently, I owe you post. Probably more so after my FB post the other day.

I know. It's been awhile. I've started and stopped several posts over the past few weeks. I'm all inspired. I start a post. I get interrupted. I go back to it later in the day....and

and so, I don't finish it.


There is a lot going on, a whole lot. Fortunately, I think we're through the worst of it. We have some really great things on the horizon. As Mr. Tea profoundly said yesterday, "We just need some time to decompress. We need a few months of just being able to be".

Decompress. Yes. That.

This post isn't meant to be a drama filled post. It's more or less to 'splain why I've been missing.

We have a really exciting change coming to our lives, hopefully very soon. (GOOD GOD NO. I'm not pregnant.)

I would tell you ALL about the good news, right now. But if the last 6 months have taught me anything it's never trust a fart, and everything changes constantly....I'm not to the point where I can trust good news. I'm sure you have BTDT.

Hold on tight. It will be forthcoming. Of course, it's going to be a pretty big let down to YOU, but to me....it's everything.

What's been going on?

Wow. It's really hard to go back and think about it all.

_________________________________________________________________________________
Work has been fantastic. There is so much I could say about it. Every day I think about how fortunate we are. We are able to share that with employees.

Training goes on at a much lighter volume, which is really nice. I have people always trying to convince me to do more races, but if you know me at all....I do what I want not what other people want me to do. I have a long long history with running. I'm doing swims/bikes a couple of times a week, but mostly, I'm running.....and I really really like it. (And strength training!)

Nutrition is going well, but I already posted about that on FB.

I can tell you one thing.

I had to cut someone out of my life. The decision was very difficult. Once I made the decision, I felt really good, like it was the right move.

The sad part is that I had to do it because (although we had been friends for a long time), I couldn't deal with their angry, hateful comments anymore. (These comments were not directed at me). You're probably wondering why I was friends for so long.....sometimes.....it's really hard to make that decision on someone you've known a very long time.

What makes it even harder is that they don't understand how hateful and angry they are. Everyone else can see it, but they can't. They think they're being funny. This person once told me, "I don't make friends easily." Well, it's because you treat people like shit. You don't have to act that way.  Being nice isn't a weakness.

That person is gone now. I thought I was going to feel empty, but I just felt free.

That's where I stand. A lot has happened, and some of it I just plain don't want to go through again.

But being active helped me get through every thing, somewhat sane.

Now it's time to focus on the really great stuff (fingers crossed) that is right around the corner.

Reach for something more

Something great happened.

I have been trying to figure out my race schedule for next year. I'm just trying to figure out my A races. You'd think it would be pretty easy. I had some potential races on my schedule.

I threw the list away. I made my decision on my first 70.3 of 2016. I've read race reports. I've gotten feedback from friends. I made my decision. I didn't hesitate. I signed up.

Everyone knows what a big step this is for me. For the past 4 years, every thing was comfortable for me. I knew about how many hours I'd be training. I knew how I'd feel during a race.

Yet here I was. I'm on my way to becoming an Ironman. Even though I've done 70.3's before, signing up for this one felt sort of monumental.

This will be my first Ironman branded 70.3. Registering felt like I was really committing. I signed up and posted the race on Facebook.

I was overwhelmed by the number of people who were really excited for me. As triathletes, we do so much alone. Sometimes it can feel like we're in a bubble.

When I told Liz my decision, she simply said, "I will have you ready."

I had people saying they wanted to ride together.

After masters, my swim coach came over to talk to me about Nationals. He asked me "What now?" I told him about stepping up in distance. He said, "You're going to kill the swim. I'm going to make sure of it."

Then my phone rang. It was Dina. I could tell how excited she was. She said, "You are doing this perfectly, taking the time now to get your daily nutrition where it needs to be. As your training volume increases, we'll talk through the adjustments. By the time your race comes around, you'll be ready."

All of a sudden, I didn't feel like I was in a bubble anymore. I feel like I have an incredible group of people around me.

I've had people come into and out of my life. I've had training partners and racing partners.

But, I don't think I've ever had this much support. I don't think I've ever felt like I have my "crew". Not like this.

I feel like I can accomplish anything.

Come on. You HAD to know I was going to post it.

It feels good to feel good

It won't be easy, but it will be simple.

That's what I keep saying to myself.

I had my first meeting with my nutritionist this week.

Leading up to the meeting, I had to track my food for a few days. First, there are a few things that I loved about her right off the bat.

No calorie counting.
No weighing myself on the scale. I can if I want to, but I don't. I hate the scale. As I've gotten older, I know that due to those crazy hormonal fluctuations, I have about 2 weeks of the month where I can get a pretty good weigh-in. The rest of the time, I can go up as much as 3lbs in one night. Excuse me, but I don't need that kind of stress in my life.

I signed up with a nutritionist for several reasons.
1.) I want to lose that 10lbs that I put on.
2.) I want to know how to get the best out of my nutrition now that I'm heading into long course.
3.) I want to make sure my race and training fueling are where they are supposed to be. (How can I improve my race day fueling?)

We talked for an hour. I thought I knew a lot about nutrition.

Then, she started talking.

My world was turned upside down.

The first week, we're restructuring what I eat and when I eat. It's about making my body more metabolically efficient, burning fat at a higher rate than before. This isn't a low carb/no carb nutrition. It's about timing my intake of carbs to maintain steady blood sugar and giving me fuel for my workouts.

Honestly, there are quite a few changes that I need to make.

Yesterday was the first day I was on my own. (She and I talked weekly, and I email her with questions).

Yesterday was a disaster. I didn't eat enough. I thought I had it when we got off the phone on Wed. Sure enough....I didn't, and it cost me a run. No big deal. That's why I'm doing this during my off season, and I'm not even "training" for anything right now.

I woke up this morning with a renewed sense of making this work. Rome wasn't built in a day.

I figure if I can get it 90-95% right, I'm already WAY ahead of trying to do this on my own without a nutritionist.

Today, I nailed it. I couldn't believe how good I felt all day. I went for a swim and felt great. My mood was awesome. My blood sugar was steady all day. I had none of those mood swings because I wasn't eating right. I wasn't tired at all during the day. My energy has been better than it has been in years. Best of all, last night, I was out cold.

I felt great. Technically, it's only been one day, since I messed up the first day.

It's not easy. It takes work. It takes focus. It takes dedication. It takes discipline.

It's not really any different than training.

I can say feeling as good as I did today, kinda makes this whole thing easier. I won't be perfect. She doesn't want perfection. As she says, "Food is meant to be enjoyed. Don't give up the things you really love."

If I can get it right 90% of the time, I'm in a pretty good place.

It feels good to feel good.

Defining Success

I've been doing a lot of thinking the last 24 hours. Thanks, Jason

He asked something along the lines of what my limiter is because apparently.....I'm so awesome, it's hard to identify.

{{{{{{{{{{{{{{{BLUSH}}}}}}}}}}}}}}}}}

The conversation started me thinking of my 2 year plan, where I started and what my goals were for this year, looking at them from a BIG PICTURE view.

How did what I did this year help me with my 70.3 and Ironman plans?

Last year, I podiumed at every race. This year, I podiumed at about half my races. This was intentional. I didn't slow down this year. I didn't have any set backs. 

I intentionally registered for races where the competition was significantly higher. I podiumed at half my races this year, going up against some seriously amazing athletes.

And guess what? I qualified for Nationals FOUR TIMES between last Aug and April of this year. FOUR TIMES. 

And let me tell you, every single time I got the email....it was emotional, probably because I'm a big baby but also partly because it was something tangible, something that I could touch that showed all the work I put in, finally paid off. 

That's not a fluke. The women in the 45-49 AG are some of the most incredible athletes around and to have the privilege of racing with them, learning from them, and having them push me to NEW levels....sometimes it's humbling.

I put myself (well....admittedly, it was Liz that recommended I do most of the things I do) in the situations where I knew I wouldn't be a contender just to see how I react. Will I give up? Will I fight for a PR when there's nothing else on the line?

It comes down to "HOW DO YOU DEFINE SUCCESS?"  I was willing to forego any age group wins to win in ways that were going to help me down the road.

What were my wins?

1.) Finally pacing a 10k off the bike LIKE A BOSS. It might not have been the fastest that I could run, but I had to prove to myself that I could pace it correctly. It's a baby step but a necessary one. It was something that no one will see in my finish time. Anyone looking up my time will say, "oh....5th place....she must have had a bad day."

Why is that important? Because I'm heading into longer distances; distances where pacing on the run is critical.

2.) Getting my ass kicked.  This happened a lot. Nothing shows what you're made of more than getting your ass kicked in a race. Stuff happens at races. It can be a fueling issue, a weather issue, a mechanical issue. Hell, you can just be racing the fastest people. It can be anything. But, at some point, you'll have a race where you have to make the decision as to whether you are going to finish regardless of your time or you're going to throw in the towel.

What do you do when none of your plans are working? Plan A, B and C are out the window, and you are straight up in survival mode? Are you going to give it everything you have or do you walk off the course?

When everything was against me, I gave it everything I had for the first time ever.

3.) Renewed confidence. Triathlon is about being the best triathlete, not being the best swimmer, cyclist or runner. It's about playing to your strengths to get your best out of your weakness. This year, I learned that I can push harder on the swim, do what I need to on the bike and know that I will push through the pain on the run. (My old Coach once said that the swim is mis-marked than any other event. I don't know if it's true. He said that a number of years ago, and maybe technology has improved. BUT, I *do* know that I swim pretty damn straight, and my swims are almost always the same pace but different distances....and therefore finish times. Even at Nationals the swim was long. Fortunately, Liz gave me that critical piece of advice). 

Focusing on the Olympic distance (as much as I hate the distance) has taught me more than anything else. I've learned what real pain means. I mean. REAL FUCKING PAIN. I ran through it. I've learned how to pace my open water swimming, which is always tough with no clocks or lane lines and basing my pace on my effort....oh....and is THIS hard....or is THIS? What happens if I hold THIS pace? Will it affect my bike? All those things made sense to me for the first time ever. (I can't thank Coach Andrew enough for his help, and the work he has done with me, forcing me WAY out of my comfort zone at masters; telling me to swim up a lane and get lapped "because it's good for you". And Coach Liz having me swim long open water swims with paddles for goodness sakes. THAT was new....and uncomfortable....)

On the bike, I learned NO FEAR. I love going fast on the bike. In a way, I was afraid of my own power. In fact, Liz said to me once, "Don't be afraid of your power."  Getting the new bike two days before my A race of the year meant a race of ifs and buts and candy and nuts. It took me awhile to get familiar with the sheer speed of my bike, learning how to shift quickly, climb, where should I shift, where should I grind? Toward the end of the season, I started getting comfortable riding at my higher power zones. I was comfortable in those zones. NO FEAR.

She made me train, like she's never done before. The +2 hour workouts of bike/run/bike/run/bike/run/bike/run/bike/run/bike at 100-105% FTP and then run at 7:40 pace. You remember those days? I really did almost cry.

REAL FUCKING PAIN.

The type that makes you question everything you know about yourself and every one of those damn goals you set years ago. Are they really that important? Maybe you should just give up now....

When I raced and trained at efforts that almost made me cry, There was one thing that I believed with all my heart.

And on race day, the pain finally made sense.

**

Accomplishing these things made me realize....I've accomplished everything I've wanted to accomplish at these distances. If I want to make a run for Team USA, I can qualify again down the road.

For now, I've done everything I wanted. 

I can race....really race....being not just uncomfortable but being in pain. I know what to do when I'm dehydrated. I know what to do when I can't keep fuel down. I know how to race in +100 degree temps. I know how to race in 55 degree water. I can race in 50 mph winds (thank you Palm Springs). I can race in hail and rain. I can have bad training weeks and keep going. I can block out or accept the distractions.

I looked back over my year. There was nothing else I wanted to do with short course. I wanted to go long again. More importantly, I have the confidence to do it.

I'm going into the next phase of my tri journey armed with so much more confidence than I ever have.

I've taken my time to go long again. I work in goals that last years, not months. My race schedule is set up a year in advance working with Liz. We adjust training and racing as necessary when I'm faced with new challenges or as my schedule dictates. 

I don't jump into anything blindly. 

I never do anything just because someone else is. 

I do things when the time is right for me.  

Are you ready? The crazy is just getting started.