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. 

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!  

Working a Better Community: Healthy Living Alliance

It seems like almost once a month a new chart/listing/ranking comes out which measures the status of

your state.  The healthiest state..the highest rate of obesity....the best city for biking...the worst city for public transportation.  It seems like every city/state is battling to prove their health worthness with stats.

But what is really happening in this communities?  The most recent CDC rankings has my current state ranked the 10th most obesity state and estimated the direct medical cost of obesity per Missourian is at $754.  For some Missourians, this amount might be a whole paycheck.  Not matter what condition your health is, the impact of obesity can be felt for every person. 

Yoga on the Square with Healthy Living Alliance

That is why we are a neighbors to each other should provide the resources to improve our health as a community.  I remember when I was growing up, everyone may age was always out playing and moving and being active.  As an adult, beyond joining a gym program or sign up for a running group, it is difficult to find the community resources to keep us moving (especially with a limited budget).

For me, I have never paid attention to what was happening in my community when it came to healthier resources until I started this journey.  (To be honest, I never really paid attention to any aspects of the community in my twenties).  But on my journey to a Better JNel, I would say an indirect result was becoming a better citizen.

Because of this, I have started a partnership with the Healthy Living Alliance here in my city (http://hlaspringfield.org/).  Started back in 2011 (the same year I started my journey), the HLA has been working on the goal of improving lives, reducing the community cost of lifestyle-related diseases, and strengthen our city's economic outlook.  In our city, the HLA has been hosting school programs to promote healthy eating, campaigned for a successful ban on all indoor smoking in the workplace (twice), and providing free community exercise programs to increase movement. 

It was last year which I became exposed to the Healthy Living Alliance during free Friday lunchtime Yoga on the Square.  It was not until recently in which I expressed interest in being a Healthy Living Alliance Ambassador which by discussing my lifestyle changes, we could use my story to motivate my neighborhoods. 

I am excited to see where our partnership goes as well as energized for another year of Yoga on the Square.  I challenge all of you to outreach to your community to see what resources they have as well as how you can get involved.