Goodbye Moon, Hello August

Usually August is not a month I took forward to, but this year I am embracing the eight month of the year!  

July started out with so much promise.  I was strong with my tri training; my health was improving; my schedule was in place; and my family was strong.  Then, my iPhone died.  In the future if the iPhone goes again, I will start becoming concern. After the phone, my health was next.  Due to an increased tri training schedule, my body's weakness were exposed, my pain increased, and I had to make the choice to drop out of my upcoming sprint tri. Then at the end of the month, I unexpectedly had to say goodbye to my oldest dog, Dolce.  

I could write a lot more about the month of disappointment, but I am ready to mentally move on. Reflecting back on the month, I know there is nothing I could do to change what happened.  My motivation was there; there were just some strong setbacks.  I have had setbacks in my journey before and will again in the future.  Each time I get thru them.  So for the month of August, I am working on a couple of goals.  

1) My blog: The first weekend of August I am attending my first blogging conference in Kansas City (www.goblogosocial.com).  I hope to learn how to utlitize social media and the resources which are out there.  In addition, I have purchased my own domain so I would like to move this page to the new address of www.betterjnel.com.  Hopefully by the end of August, you will be reading me at a new location.

2) My running: Since I had to make the difficult decision on stepping away from the sprint tri this year, I am fully focused on improving my run/walk intervals.  Before I was injured, I started seeing improvements already with being able to run longer, and I felt stronger.  So with the help of my new running coach Rachel (http://drrachelruns.com), I have a new plan in place to improve my intervals and distance. Still planning for two more half marathons by the end of year with a full next year

3) My diet: I have to eat more!  My daily calories is about 200-300 short of what I need for my activity level.  I am improving on increasing my calories and making sure they are quality calories.  There is always room for improvement.  With the encouragement of my trainer, I am adding new veggies as well as learning how to cook them!  

So here's to a better August and a Better JNel.

Tri Training: Already Feeling Stronger

Week 3 of tri training started out victorious for me.  Prior to my Monday AM training, I completed my homework with a 8 mile date night bike ride with the boyfriend.  The spinning classes are helping with my speed as at the beginning of the ride, it was asked if this was a race as I was going faster then normal.  I slowed down my pace as a couple who rides together, stays together.  

Monday morning started out with a strength workout at Thrive (http://www.thrivepersonalfitness.com). A lot of new exercises were introduced which means I have transitioned from my former workout routinue.  Usually after 4-5 weeks our bodies usually adapt to the exercises so we need to change it up. The new sets are challenging, but they are making me feel strong when I complete them.  

Right after my strength, I headed to join the ladies for spinning and running.  We started out spinning,

and I immediately knew it was going to be a challenging "hill" day.  We worked on a  lot hoovering over the seat and leaning forward to get up those hills.  We learned "jumping" which requires you to stand up/lean forward for eight seconds and then sit down for eight seconds and then back up for eight seconds.  Wow...I was feeling my hamstrings on this movement.  The class ended with what I call the "waterfall hill challenge".  Everyone starts spinning at the same resistance and increases during the ride.  When the resistances requires you to stand you stand up, and we continue to ride until the last people stands up.  Usually the instructor would be the last to stand, but one of the girls was able to go beyond her.  

My total mileage was only 6 miles, but those were a hilly 6 miles.  After the bikes, we went outside for a run.  Everyone I have talked to said one of the hardest transitions is from biking to running as the loss of your legs during the spinning.  Today was the first day I felt that uneasiness.  The first 0.25 miles was a warm up by walking and then I was able to transition to my running intervals.  I really pushed during my run intervals including at the end when I ran past the normal stop time to get back to the YMCA.  Total run distance is improving with being able to run/walk 1.3 miles.  

We were back on Tuesday for another swim lesson.  After my diving board experience this weekend, I was sad there was no diving board in this pool.  We started out with warm up laps of freestyle and breaststroke.  We are really using Tuesday to work on form.  I was actually shocked on what part of your body you are actually working when you are swimming.  Today I learned the kicking does not come from your legs, but from your hips.  

During our lessons today, we swam over 12 laps which is twice the amount needed for our tri so our endurance is increasing! The weakest of my swimming will be in the inability for me to breath underwater.  I have a tendency to take in water when I attempt to breath during swimming.  I hope to get to the pool this weekend to practice as I think this will give me a better time and of course, a better me!

Tri Training: Reverse Triathlon

(Sorry for the delay in posting.  Due to a storm on Thursday evening, I lost power and Internet on Friday. Just now getting back to being able to update)

There are 44 days until my sprint triathlon.  I have 6 weeks of training left and after the first 2 weeks, I am excited to really see what I can do during this triathlon.  At first when I signed up, I really thought it was going to be a struggle to do all the components, but with the way our training is going, we are all seeing it is possible to finish!

This morning started out with a 7 AM run at a local park with my trainer, Pam. I do not frequent this park often so I got lost on my way there.  Prior to our session, Pam warned me that she was going to take me out of my comfort zone, and she did.  She made me run a concisely under a 15 minute pace with NO walk breaks.  She would not tell me to distance prior to us running and said I have to move the entire time.

Her reasoning: I have to get my body used to running concisely without stopping.  That the first 15 minutes of moving, our body and energy level is wanting us to stop.  By "powering thru" we can get our body to in a sense "wake up" to exercise.  

It worked because I now know I can run for 0.8 miles without stopping and without dying!  I wanted to stop a couple of times, but Pam would not let me.   Afterwards, we did some more short run drills to run to certain areas on the track.  I did not have my watch, but in total, I am estimated that we ran/walked a total of 2 miles.

Then after a short refueling break, I heading to the downtown YMCA for my tri-training.  Today it was

biking and swimming.  Thursday's spinning lessons are more about pacing and consistence when increasing our speed.  Today we did that while climbing five "hills".  Totaled, I biked 7.4 miles in the 36 minutes.  Over halfway to the distance of the tri.  

We immediately transitioned to the pool.  I was excited to attempt to get the 300 yards in, but that was not my swimsuit's plan.  As I was putting on my suit, one of the neck ties broke.  I was unable to tie my suit around my neck.  Even after some MacGyver moves, I was unable to get the strap to stay.  But due to the creativity of our instructor, Kyla, I worked on my legs by using a kick board which allowed me to ensure I would not lose my suit.  I was able to get 3 laps in using the kick board.  Halfway to my six.    

So at the end of my morning training, I ran, biked, and swam...I completely a reverse triathlon!  I am really happy and surprised at where I am after the second week.  The more I am training, the more confidence and stronger I am feeling.  In addition, I am starting to bond with the ladies who are facing the same challenges as me.  When my swimsuit broke, one of the girls offered to sew it for me.  Excited to keep training and pushing myself to be a better me.

Tri Training: Learning Breaststroke

There was a slight fear this morning with my tri training group as we realized it was pool day.  Every Tuesday, it is all about swimming.  Last week we discovered that swimming is a full body sport so we knew that we were ready for a workout.  After some quick tips on what to eat prior, during, and after  training, we found ourselves in the pool.  Today's lesson: Breaststroke. 

Breaststroke Fun Facts:

- Considered slowest of the competitive strokes

- Thought to be one of the oldest swim strokes

- Regarded one of the most difficult strokes

Breaststroke is MY favorite stroke as you are able to swim with your head above water.  Again, I am unable to breath underwater and have to hold my nose so the breaststroke is my go to.  That being said, we broke down each of the elements in practice today.  I have not thought of the individual components of this stroke. 

We practiced the cupping of the hands, the movement of the feet (frog legs), and then the glide.  We went up and down the lane with our kick boards as we worked on the leg movements.  Then we put all together.

Some of the ladies preferred this stroke over freestyle, some did not.  From the first lap to the last, I was able to see immediate improvements on the ladies progress.  Even myself, I was able to slow down and think about each action.  Our swim coach noticed on my feet that I was not bringing my feet together to provide a good line for gliding.  I was able to make that adjustment. 

Tuesday is becoming one of my favorite days!  It was difficult to get out of the pool and not stay swimming.  I remembered the summers of biking up to the neighborhood pool and spending all day there.  (I also remember the snow cones).  After tri training, I wonder if there are any adult swim leagues.  Not that I would be competitive, but it would be fun to incorporate swimming into my fitness routine. 

Bike Loot Review: June 2013 Box

My favorite thing in camp was the daily letters from my mother.  My amazing mom a different card everyday with a customized message.  That way, I always had mail everyday!  It is with that same ethuasim in which I look forward to my mail subscription services.  

There are tons of boxes out there for every type of like, hobby, person.  Being one of my favorite

hobbies and workout is biking, I was excited to find a bicycle theme box.  Bike Loot (www.bikeloot.com) is a bike for your cycling lifestyle.  I received the June box in which 6 different companies provided goodies.  

Bottle Bright (www.cleanethics.com): This is advertised as the "safest and most effective solution for cleaning your hard to clean drinking vessels and water bottles."  It is a small tablet in which you drop in the bottle within warm water and let it sit for 5 minutes to clean.  I typically use a new water bottle every day and hand wash so this was difficult to test.  I did test it on my coffee thermos which holds 10 cups of coffee. I put the tablet in and let it set for 5 minutes. My thermos was a little less dark on the side and the smell of coffee was removed.  There was no chemical taste afterwards.  I wish I soaked the thermos longer to see if it could completely remove the coffee stain. Bottle Bright would be perfect for campers.  I look forward to carry them with us when we riding the Missouri Katy Trail later on this year.

Pro Gold Chain Lubrication (bikes.progoldmfr.com): This lube is advertised as "chain luge formula for long distance and exterme off-road conditions".  It "resists build-up".  Okay...as you can tell by the picture, I am a female.  I would LOVE to say that I work on my own bike, but I can't even change my own car tire.  I have a boyfriend love repairs and restores vintage bikes.  I provided the lube to him, and we have yet to test it. 

Surface Sun (surfacesunsystems.com): This sunscreen is advertised as a "high quality suncare products to the athletes and faces of action sports".  Sunscreen is a daily application for me especially since even just running errands can burn you!  This sunscreen did not have an overwhelme scent and was not greasy.  I spread easily and did not leave a strange residue.  It was difficult to test as it was in a small sample size package similar to one time use creams.  I wish I could have tried more to see how it covered more body area.  

Body Glove Surge (www.bodyglovesurge.com): This is an energy gel which is advertised as delivering "more concerntrated energy than Red Bull, Monster, Rock Start or 5 Hour Energy".  I recieved both flavors in which they carry: chocolate & double espresso.  Their gels are a little higher in sugar vs. the Gu gel that I am used to taking, but Body Glove does have whey protein, coconut water, and green tea in it.  I took a Body Glove Espresso during my long run, and it did provide a bridge to continue with my exercising.  It had a good coffee taste to which I did prefer over the Gu, but just slighty a little too sweet.  I would consider buying this product again.  (Looking on their website, they have two shots as well in which flavors I would prefer more)

Cremo Company Shaving Cream (http://cremocompany.com): This shaving cream is advertised as a foam-leass cream "which leaves your skin astonishingly smooth".  Bike Loot made note that they use it on their leg hairs.  Again, since I am a female, I had to test the product on my legs.  The cream is a concerted cream in which you need a small amount to cover a significant body area.  This was a great benefit as with other shaving creams, you have to have a fair amount on could create a slipping mess in your shower.  A small dime size all that was needed for one leg.  It provided a smooth surface when made shaving quite easy.  

Body Glide Chamois Balm (www.bodyglide.com): This balm is help keep you dry when riding.  It applies similar to deodorant.  So I am a commuter biker right now and do not ride long enough to be able to take advantage of the benefits of reducing chaffing.  Because of this, I am unable to provide a review of this product.  I am keeping it when I am ready to increase my mileage.  

Overall: All and all, there were some interesting things in the Bike Loot bike.  I did feel the product choices were male orientated with some of the products could be found in similar boxes for runners.  When reviewing the box, I did think to myself, "What would I wanted from a cycling box?"  I would rather have 2-3 quality items vs. 5-7 smaller items.  I would  have liked a box in which I could have received a new light, lock system, patch repair kit, etc.  If you have a male in your household which loves competative biking, this would be a great gift for them. 

Tri Training: Day of Improvements

I woke up super excited this morning when I realized it was start of my second week of tri training.  My Mondays will be a longer workout day as the first hour will be strength training at Thrive Personal Fitness (http://www.thrivepersonalfitness.com) and then tri training (cardio) at the YMCA Ward Branch. So after a kettle bell workout at Thrive, I was able to get to tri training and get ready for our workout.

After a humid 5-mile bike ride last night on my own, I was excited to be spinning inside this morning without sweating.  The bike adjustment worked well this morning.  We worked on “hills” as on the course there is a “monster” of a hill.  I was able to sustain a long-standing time with resistance, but not as long as I wanted to.  I have to realize it takes time to get to the point the others are.  I cannot compare myself to them, just compare on my progress.

I was able to ride 6.2 miles with different resistance in the thirty minutes.  My challenge this week will to be able to find cycling shoes as the pedals on the spin bike dug into my soles. Since we will be running right after biking, we transitioned to running after biking.  I was prepared for my running and was able to transition quickly.

For my personal running drills, I have been training on my long runs at 30 seconds running/45 seconds walking.  Since distance was limited on the tri training runs, I really pushed my running into a full out run vs. shuffling I do during my long runs.  My focus on that adjustment made a significant difference! 

I PR’ed my mile pace this AM at 13:38!  For someone who was averaging a 17-minute pace during a 5K two months ago, I am excited about this new pace. 

So today was a great day to already see improvements on just a couple adjustments to my training.  Tomorrow, the YMCA will provide a brief nutrition seminar prior to a full class of swimming. After last week’s swim lessons, I am excited to get back in the pool to see what improvements I can make on my swimming.   

Triathlon Training: It's Pool Time

Day two of triathlon training for me was really day three for the ladies.  I had to miss the second day due to a significant migraine in which floored me for two days.  I don’t get migraines often, but when I do..I cannot do anything.  Our Thursday’s sessions will always be a combination class: Swim/Run, Bike/Run, or Swim/Bike.  Today it was Swim/Bike.

During my first session, I had concerns on how my bike was set up. Best tip with any training: Ask questions or request assistance if you have concerns!  By outreaching to the program director, I was able to get a great fit on my spinning bike prior to our session and even wrote it down those settings so I will remember!  The goal for me in every group training session is to take that knowledge to adapt to my own training.  Now, I am good to go on my spinning bike.

We started out the session in the pool.  I was quickly reminded of the swimming lessons in my younger years at our neighborhood swim club.  My kryptonite when I was younger was the ability to put my face in the water without swallowing water.   This is the case here as well.  We started out with the basics of the freestyle swimming by talking about the pull of your hands when they hit the water and then the minimalist action of kicking your feet.  Fun fact: Most people believe your feet propel you; it really is your arms and shoulders.

Then we were off on our laps.  The first round we did was with a kick board only.  My muscles were fully aware of a new type of exercise in which they were being used for.  Again, when the focus of the pull of your hands is the most significant propel motion, using just your feet exhausted me down and back.  The next two laps were without the use of the board and with our coach of the day, Kyla, helping us with form.  

I quickly became aware of how much energy and muscles you use to swim as well as how freestyle is not my strong stroke.  I have always preferred the breast stroke, and it showed today in my strength.  I believe for my training I am going to do a combination of both strokes.  We did three laps total so we are halfway there for the sprint triathlon.  We ended the training working on cadence on the spin bike: same RPM for a long period of time. 

After the first week, I am so glad to have this resource to get me ready to my sprint triathlon.  It is a perfect way not only to work on getting healthy in a different way, but also to get prepared for my next goal.  In addition, it is great to working out with a great group of ladies who have the same goal for me.  Tomorrow is a day of rest and then Saturday is back running!

Why Not Tri: Training Day 1

Today was my first day of training for my upcoming Sprint Triathlon.  This is right, triathlon.  In my

effort to keep pushing myself beyond what I thought was possible, I decided my next goal is to swim, bike, and run in a timed matter.  (300 yards swimming, 12 miles biking, and 5k) I know I am able to do all three, but back to back..it will provide a challenge to me. 

Shirt from Running Chics

Unsure of how to handle the training for this program, I signed up for a woman's only triathlon training program with the downtown YMCA in partnership of the Healthy Living Alliance (http://hlaspringfield.org). I am even going to be able to participate in the training with additional members of iBody Directory here in Springfield.  A great group of ladies working towards a healthy lifestyle.

Knowing that this was the first day of training, I thought I would be showing up for an orientation: This is what to expect, this is the building, this is how you set up your bike.  That was not the case.  I found myself immediately on a bike.  This was my first time using a spinning bike, and I was not prepared for all of the adjustments necessary.  

Right away, the instructor started off peddling.  I was unable to get the bike adjusted in a way I felt comfortable, and I did not want to stop the instructor's flow.  I did speak up a couple of times, but still could not get the bike adjusted the right way.  Due to this and wanting to stay injury free...I just did basic biking.  I was able to do 4 miles on the bike.  After class, I talked to one of the instructors about meeting her in the next couple of days to get a spinning 101 session so I am caught up with the rest of the class.  

As I was leaving, I was talking to one of my new workout buddies, Wendy.  She explained that after two years of having medicial restrictions, she was finally able to cleared to work out.  While others may be working towards the goal of the triathlon, she has the goal just to get back in shape.  Her goal of getting healthy reminded me that while I struggled with the spinning aspect, that we were both on the same mission on working towards a healthier life.  

So three times a week (sometimes just two for me), I will be biking, swimming, or running.  The sessions are broken up where in most cases you are going to be doing two of the same things at once just like on race days!  So continue to follow me in my next challenge to tri the triathlon!