moirahoran

February 26, 2015February 27, 2015

Just How Should We Feel When We Run?

I’m not going to mention any names, but here is a message I got from one of my Club members, a friend, and also an athlete I coach one-on-one:

” I feel really slow and . . . . I just always hurt whether I’m running a lot or not. I get through it, but not sure why I feel like that.”

I’ve been thinking a lot about what she said, and about how she feels.

I can relate to the “feeling slow” part — I ran yesterday on the beach, around 11AM. It was sunny, hot and humid. It was close to low tide, so there was lots of shells along the shore line and lots of people collecting them. I also know, because I do like to go shelling myself, that lots of those shells still house living sea life. So I try not to run on the shells. The crunching sound bothers me and I feel like I’m killing something important. So, I spent a lot of time dodging people and dodging shells — all of which meant I spent a lot of time running in soft sand and running on a sloped surface. Of course, this is all just a bunch of excuses to answer for the Garmin data that I kept seeing — I was running around 11 minute pace. And I thought about my athlete’s comments about her running. “I feel so slow, things hurt.”

I do need to say that mid-way through my run I spotted a pile of shells that I just couldn’t pass by. (And I’m grateful for the awesome pockets in my Coeur Sports little black tri top so I could carry my treasures with me!)

Here’s what I was wondering, just how are we supposed to feel when we are running? I know I was tired yesterday, I ran 15 on Sunday, and biked 68 on Tuesday. My legs were obviously tired, and I’d guess (as a coach) that I wasn’t fully recovered. I also couldn’t get my heart rate or pace up so I know what that means. And yes, I keep making more excuses!

I still feel good about yesterday’s run. I ran and I walked 7 miles yesterday, and averaged for the run portion around 11 minutes per mile. I enjoyed the sites — the Gulf of Mexico, the wildlife preserves, the people out making the best of the day. I ran 8:30 pace comfortably the day before, and a half marathon at just under 9 minute pace last weekend. And yesterday my run averaged 11 minute pace. So, just how are we supposed to feel running anyway? Running is hard. Sometimes we feel great, and sometimes we don’t.

I have an idea. For me, for my athlete, for all of us. Let’s just take the pressure off ourselves. Maybe sometimes we just need to take the watch off, the heart rate monitor off, and run because we can. Forget about the pace. Forget about the distance. Just run, and enjoy it because we can. What’s the alternative? Those options make me really sad.

February 25, 2015

Thoughts That Never Get Posted

I read a long-time triathlon friend’s blog post the other day. It rang so true for me and I’m sure many others of my friends who spend a good amount of their time living a full life. It’s always comforting to me when I find someone else in the same spot I am. Maria Simone, who’s blog is posted as Running A Life posted an entry entitled “Where the @#$%# have I been?”. Well, talk about relating to a post! I’ve often said I wish I could send texts, make phone calls, write blogs, emails, etc. directly while I am thinking about them, but that is usually during a workout or while I’m driving and I really try to keep the phone out of reach at those times. If I’m with friends or family I try to stay in the moment and not “multitask”. By the time I sit down, and am at a time and place I could actually send them my mind has already moved on to the next 1000 thoughts, and I also usually fall asleep pretty quickly at that point.

And blog posts? Let me look and see how many unfinished posts I have — there’s “Kicking off the Season”, which I started when I left the cold of the Jersey Shore at the end of December. There’s “Races and Open Water Swimming”, a great discussion that my friend Suzanne Atkinson and I were having about our feelings about the changes in swim starts, resting platforms and the like. I love talking to Suzanne, and I always learn so much from her. Somehow the conversation and the blog post never got finished. Then there is the unfinished report of one of many training camps that I’ve held up in Lake Placid “The Beauty of Lake Placid and the Benefits of Coaching”– I always love those trips and try to find the opportunity to write down a “camp recap”, but it never seems to get finished.

I did find one that is definitely getting finished though! In my closed Facebook group for the Jersey Girls StayStrong Multisport Club there are a few topics that come up regularly throughout the year, one in particular is sports bras. So, “What Do I Do About a Sports Bra?” — time to revisit the topic and gather the latest offerings and recommendations.

And thanks, Maria — it’s always nice to find out I’m not the only one who can’t keep up with everything.

“It takes courage to push yourself to places you have never been before… to test your limits… to break through barriers. And the day came when the risk it took to stay tight inside the bud was more painful than the risk it took to blossom.”

― Anaïs Nin

February 9, 2015February 10, 2015

An Amazing Week – Women For Tri

I’m having a hard time formulating the words to describe the experience at Ironman HQ this past week, as part of the Women for Tri Board of Advisors.

We have been given an amazing mandate . . . how to grow our sport among women. This is what I have been trying to do for several years, and the benefits for me and so may others have been more than I can describe.

My experiences since becoming part of this board have not been optimal — there is a rabid group that has been trying to hijack the mission of the board. I don’t quit, but the constant bombardment at times has made me want to walk away. My reasons for participating are not self-serving, I have no need to add my name to the record books, to headlines, or to “history”. I want to grow women’s participation in a sport that has changed so much since I first decide to become a triathlete. There are equal opportunities today for just as many women to enter any race they want to enter as there is for men. There is equal access to training — we can swim bike and run as often as anyone else if we chose to. When we have as many female professional and yes even age group triathletes as men in a race then the percent of women earning spots to Kona will be equal to the men. It’s a privilege to be earned, not something that is just handed to any of us.

Work for it, and you will grow what you want handed to you now. And then, you will have earned it.

If we grow the base of women in triathlon then the rest will follow. And it will mean something, because we earned it on a level playing field.

January 27, 2015

Ironman Women For Tri

So, after weeks of waiting and hoping this would happen I found out yesterday that I am one of the inaugural board members for Women for Tri! I’ve been holding my breath on this one since I applied and beyond excited about the appointment.

What’s it about? Well, I guess we shall see. It will be what each of the members make it.

We are meeting in Tampa next week, stay tuned for updates!

January 24, 2015January 24, 2015

Happy New Year!

Tough to write that first blog post when you haven’t been writing for a while.

My major accomplishment for today was getting myself out the front door to swim. Yes, I know I’m in Florida but mid 60s, windy, cloudy and rain showers did not make for an appealing day to swim. But, I do have a virtual swim team that I am accountable to so after my friend Maria left I dressed for swim, wrote out a practice and posted in my Club’s Facebook group that I was going to swim.

Once I did that I was accountable. Even more accountable since I am a member of a virtual swim team, swimming the distance of the Hudson River this winter.

What happened once I got to the pool? As most of you would expect, it just went uphill from there. I had my practice written out, and knew that the faster pace at the end would be tough. I just haven’t been swimming that fast. As usual, I worked on focal points as I started, and something made me decide I’d work on alternate breathing. I committed to at least the first 50 of each of the 100s that I was going to do, and more than just the 50 if possible.

Well, to make the long story short . . . it worked. I had a great swim, the alternate breathing wasn’t as bad as I expected, and I even managed those last two 100s on 1:45 at the end.

So, nothing profound in this post other than remind each of us that maybe sometimes the hardest thing to do is just get out the door. If we do that it’s usually all uphill after that!

October 22, 2014October 22, 2014

Just What Do All Those Letters and Certifications Mean, Anyway?

I’ve spent a lot of time, money and energy to earn the certifications that I have (USAT Level One Certified Triathlon Coach, Total Immersion Level Two Certified Coach). While certifications do not make you an “expert”, education and experience certainly do. I see lots of people promoting themselves as certified experts in various and sundry fields that are hot topics these days, not the least of which is nutrition.

Since I can only speak to nutrition from the standpoint of what has worked for me, I thought it best for me to ask an expert. I’d like to thank one of my athletes, Club members and friends for agreeing to be a guest blogger, and I’d like to introduce you to Aimee Crant-Oksa, MS, RDN and the Clinical Nutrition Manager at Centrastate Medical Center.

In an effort to help us all get the best advice and guidance we can, I thought I’d ask Aimee to explain just what “nutrition” is all about.

* * * * * * *

“Would you go to an non-credentialed doctor or nurse for medical advice or care? Why would you do that for nutrition . . . isn’t what you put into your body important? Think about that the next time you see the word nutritionist . . . where were they trained or what is their background/knowledge base?

There are three distinct nutrition credentials that require scientific training, an internship and college degrees, either bachelor’s (BS) or master’s (MS).

1. Individuals with the RD or RDN (Registered Dietitian or Registered Dietitian Nutritionist) credential have fulfilled specific requirements, including having earned at least a bachelor’s degree (BS), (about half of RDs hold advanced degrees – MS or PhD), completed a supervised practice program of 900-1200 hours and passed a registration examination — in addition to maintaining continuing education requirements for recertification.

2. The CNS (certified nutrition specialist) credential involves passing an exam, completing a 1,000 hour internship and obtaining an advanced nutrition degree – MS or higher.

3. The CCN (certified clinical nutritionist) must obtain a 4 year degree, complete a 900 hour internship, have 50 hours post-graduate study in clinical nutrition, and pass an exam.

There are many less intensive paths ranging from the CNC (certified nutrition consultant) which requires completing only one course and the certified nutritionist (CN) credential which requires a six week course program.

RD/RDN’s learn to translate the science of nutrition into practical tips for your every day healthy living. Registered dietitians draw on their experience to develop a personalized nutrition plan for individuals of all ages. They are able to separate facts from fads and translate nutritional science into information you can use. A registered dietitian can put you on the path to a healthy weight, eating healthfully and reduce your risk of chronic disease.

Some RDNs may call themselves “nutritionists,” but not all nutritionists are registered dietitian nutritionists. The “RDN” credential is a legally protected title that can only be used by practitioners who are authorized by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics. The definition and requirements for the term “nutritionist” vary. Some states have licensure laws that define the range of practice for someone using the designation “nutritionist,” but in other states, virtually anyone can call him- or herself a “nutritionist” regardless of education or training.

So remember the next time you see the term “nutritionist”, don’t forget to ask just what their credentials are.”

September 16, 2014September 16, 2014

What To Do With All That Spare Time

Watching and reading posts in my Club’s Facebook group, and hearing comments and posts in other places prompted me to post the following, in the hope that it will drown out the voice of hysteria that seems to threaten to overtake all reasonable thought and action this week. It’s a triathlon, not brain surgery. It should be enjoyable, not stressful or anxiety producing.

I’m hoping that this information will keep everyone who is getting ready for their “A” race this coming weekend entirely too busy to worry about the dust in their house, the lack of food and meals for their family, the cross-fit class you’ve been dying to try, and any other non-race related distraction you are obsessing over.

So, here goes:

My free coaching advice for the day — RELAX!!!!!

If you followed a plan and did your training then you are good and the best thing you can do right now is relax. There is no last minute magic workout or purchase or adjustment or discussion or anything else you can do.

If you didn’t follow a plan and / or didn’t do your training then you are NOT good, but the best thing you can do right now is relax. There is no last minute magic workout or purchase or adjustment or discussion or anything else you can do.

What can you do? Check your equipment, lay out your clothes (check the weather) and review your nutrition plan as used in training. Eat healthy and clean, stay hydrated. Maybe get a massage or an adjustment or some ART if you normally do that.

“Worry is like a rocking chair: it gives you something to do but never gets you anywhere”. ― Erma Bombeck.

Nutrition:

Double check that you have enough of everything you will use on race day to eat and / or drink. I always make sure I have an extra hour beyond my slowest predicted time.

Very important to have an extra hour of pre-race nutrition as you never know what happens the morning of a race. If there is a delay you aren’t starting in a nutritional / hydration hole.

Make sure you have water bottles, flasks, etc.

There is still time to get any of the above before the weekend if you are short.

Now is a good time to review what to do with your bike before a big race:

1. Hopefully you already scheduled a pre-race tune up at your local bike shop. If you didn’t then call now. Maybe you’ll get lucky

2. Make sure your bike is clean, that always makes me feel better.

3. Make sure your chain is clean and lubed.

4. Inspect your tires for damage (your bike shop should have done that, doesn’t hurt to double check, though).

5. Pump up your tires to around 100/110 psi and make sure they hold most of that pressure overnight.

6. Check your tire supplies for race day — For any longer distance race, I always carry two tubes, two tire levers, two C02 cartridges and the attachment for them, a dollar bill or empty gu packet just in case a tire “blows out”. If you have or are renting race wheels make sure that you can fill them from your CO2 device or hand pump.

Even if you don’t know how to change a flat you should have the above supplies, just in case you are lucky enough to have someone stop and help you. Do not ask or expect anyone else to give you their supplies. What if they need them later in the race?

If you don’t know how and / or never have I’d suggest you get yourself and your bike to your bike mechanic and ask them to teach you how, on your own bike! Yes, both the front and the back! And yes, on your own bike.

http://youtu.be/-ZbeR0mJBkk

Last but not least, what are you going to wear?

For the swim:

Check your goggles and make sure you have a spare pair with you. Could be sunny or cloudy so I recommend both light and dark tinted goggles.

Check your wetsuit. Plan on bringing all possible options if you have — sleeveless, long sleeved, swim skin. Water and air temp can change quickly, be prepared for all possible options.
I use goggle defogger for my goggles, and Aquaphor on any possible areas that chafe.
Hopefully you have been training on some workouts with what you plan on wearing. Lay everything out, make sure everything is available and you haven’t lost anything, loaned it and not gotten it back, ripped anything, etc.

Swim / bike / run attire:

Keep checking weather.com or the like for race day temps and realize that over 5 or 6 or more hours the weather can change a lot. I like layers — gloves, arm warmers, vests, etc. that allow me to add or remove stuff. Putting a long sleeve shirt on over something when you are wet isn’t always easy.

Plan for plus or minus 10 degrees from what is forecast. Make your decision the day before and / or morning of.

A good place to check is either of these two websites for some guidelines. I have found from experience that I like to feel “Cool” if I am racing, and “In-between” when training.

http://www.bicycling.com/whattowear

http://www.runnersworld.com/what-to-wear

Just a quick post, if I worry about formatting and the like I’ll never get around to publishing it. Hoping it helps someone relax a bit!

April 20, 2014

Boston Marathon 2014, the day before.

Lots of thoughts and feelings as I headed out to Boston for my 4th time running this race. If it was any race other than this particular Boston Marathon I probably wouldn’t be running, I’m just not prepared. I am not making pre-race excuses, actually I hate hearing that from other athletes. My run training has been spotty at best over the last couple of months, I did not push myself out the door when it was cold, or snowing, or raining. Since this was an awful winter all up and down the east coast there was lots of days I just didn’t push myself out the door. My eating has not been spotty — and the extra 10 pounds I’m carrying are a testament to that. Last year’s race was a gift — I ran well, had fun, qualified again for this year and most importantly — I finished about 4 minutes before the bomb went off. My finish time was courtesy of the bathroom stop that I did not make.

This year’s race is a privilege to be part of, and I intend to enjoy every moment of the journey tomorrow. I will high five those spectators, and look in their eyes and say thank you. Just as us runners are running in spite of what happened last year, thespectators are also doing what they do in spite of what happened last year.

I will run tomorrow for all those who can’t, for so many different reasons. I dedicate my run to Lt. Ed Walsh and firefighter Mike Kennedy from Engine 33 in Boston, they were killed in a fire on March 26. Mike Kennedy had planned to run the marathon this year. So, I guess there went my excuses.

“Mike Kennedy knew then that he wanted to run the race this year to honor the victims he treated, and the courage he witnessed, to show people that you don’t back off after you are attacked. When Frankie Flynn got job-related cancer before Christmas and died a month later, well, Mike Kennedy had one more reason to run, and so did nine other guys from the house, Chris Dunn among them. It was all a go until 2:43 on the afternoon of March 26, when the alarm sounded at Engine 33, Ladder 15 for a fire on Beacon St., a few doors down from Tom Brady’s place.”

Read more: http://www.nydailynews.com/sports/more-sports/zone-boston-firehouse-running-finish-line-back-article-1.1761964#ixzz2zSnGTBXX

April 11, 2014April 11, 2014

What Defines an Athlete?

This doesn’t really qualify as a blog post but, I want to save it — when I read it this afternoon it really resonated with me. Who’s the real “athlete”? Friday morning beginner bike ride is back on the schedule, one of my most rewarding workouts of the week! I am always grateful to pay it forward, and to remember that “I am because we are”.

* * * * * * * *

So, after a comment this morning about who is an “athlete”, I read the following in my Title 9 catalogue:

“According to Webster’s . . . .
athlete:
(n) a person trained in exercises or games requiring strength, skill or stamina

According to me . . . . [and I wholeheartedly agree!]
She’s the 5 year old girl pedaling beyond her mom’s reach on her first bike ride.

She’s the woman learning to row after work and before her second shift.

Or the teenager hitting the winning basket as time expires.

She’s the mom with her son in a stroller, getting her run in at day’s end.

Or the one learning to swim at age 50.

She’s the woman inning her first 10K and also the one winning that same 10K.

She is strong, she is competent, she is confident.

See is ready for anything.

She is an athlete and she probably looks a lot like you.”

* * * * * * *

I don’t care how old or young you are, there is nothing like the joy of riding your bike!

And just how do you pump up your tires anyway?

January 23, 2014January 23, 2014

Dance Like Nobody’s Watching

Bryan and I got to Bonita Springs on Tuesday, on Wednesday we went exploring in the car and found a deserted area that had a doggie beach — Lovers Key. While walking along the shore line looking for shells or sea glass I found something even better! I did wash the rock off before taking the picture.

Sometimes I wish I could write my blog directly from my thoughts as I am running. I’ve had lots of thoughts running through my head the last few days. Fast approaching are two unfortunate anniversaries. On January 24, 1977 my mother died, at age 53 from breast cancer. On January 26, 2013 my friend and JGSSM Club member Peggy Marino suffered a seizure and never regained consciousness. She died the next day — she was 50 years old. An 8 year old boy died in a fire on Monday after saving 6 of his extended family members, he went back to try to save a seventh. The anniversary of “Black Sunday“, January 23, 2005 when 2 NYC Firemen died, and 4 were seriously injured.

Don’t get me wrong — I’m not depressed, just feeling very raw and vulnerable.

I was talking to my friend Kris briefly before my run today. She mentioned that she thought she was “prepared” for Peggy’s anniversary but is finding she’s not. Neither am I. At this time last year I had just returned from an amazing trip to Costa Rica with my husband, a place I love to visit. We both returned feeling an incredible sense of peace and contentment.

Bryan at Villa Caleta — Peace in the mountain.

All that changed with a phone call and a weekend spent in a hospital. A bond was formed that weekend between Kris, Amy and myself that I don’t think will ever be broken. We watched and waited for something that broke all our hearts. Each moment we were there was heartbreaking, although like anything that Peggy was involved with there were moments that made us smile and laugh while we shared memories with her family. What we all came away with was a reminder of just how fragile life is, and how quickly it can all change. It was another reminder to me that I need to live each moment as if it’s my last. And appreciate and cherish each moment with those I love, because it could be their last. I’ve thought a lot this week about those I love — my husband, my daughter, my dog, my family, my friends, all the wonderful acquaintances I’ve made.

I don’t want to lose anyone. And I want to be here forever! I’m in Florida right now, and it’s been a bit scary to look around and see so many fragile senior citizens. Although both Bryan and I did get a good laugh about the older woman I saw struggling to get a box out of her shopping cart and into her car trunk. I went over to help her and she quickly explained that Johnny Walker Red was on sale and that was the reason she had gotten six liter bottles. Hey, live it up while you can!

Today’s run was a reflection, a reminder of how truly blessed I am. I never expected to be so happy and have such a full and wonderful life. I thought about running for Meg Menzies, who was run over at age 34 and killed by a drunk driver while on a training run. I thought about running for Peggy, and for my mom and for everyone else who wishes they could run but can’t, or don’t, or who are just afraid to try. I guess I could try to wrap myself and those I love in bubble wrap to keep us all safe, but I can’t. And just think about all those beautiful moments I’d miss if I didn’t live each and every moment that I have to the utmost.