triathlon – 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.

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!

January 13, 2014January 14, 2014

Running With Gears

Today was long run day — 10 miles this week. Off Bryan and I went to the jungle trail, sunny today and temperatures were warming up. I started my run slowly, as usual. And when I say slow I mean slow — like an 11 minute mile. Next mile was a 10:35, and as always I was thinking about my own training and my coaching. I thought about swimming with the tempo trainer and how we are all learning to swim with gears. How about running with gears? I decided that I would take my 10 mile run and try to steadily descend throughout. I was thinking 10 seconds per mile, but that was a bigger jump than I planned in the beginning. Going from 11 to 10:35 would come back to bite me at the end. But, I continued to think about the comparison to learning gears in swimming and learning gears in running, and how much that would pay off in running, and especially in longer distance triathlon.

So, continuing along I went from 11 to 10:30 to 10:20 to 10:10 to 10 to 9:50 and now it started getting tough! I was barely able to hit 9:44, 9:37, 9:41 for miles 7, 8 and 9. I was determined to make the last mile faster — and pushed through for a 9:32 mile, but I didn’t feel as good as I wanted to. What did I learn? If I make a plan stick to it, and it reminded me of what I always say to my athletes — if you are running long the early miles should feel easy. All it all it was a good run though, and I’m going to continue to work on gears in all my training.

It would have been very easy to just sit and lounge for the rest of the day. I had committed to doing a practice that Terry Laughlin, the founder or Total Immersion, had emailed out to all of the TI coaches. And I can’t let my virtual swim team down, so off I went to the North County Aquatics Center. I am getting used to the spectacular facilities to swim that are available. I paid a whole $16 for access for a month to this beautiful pool! So far, I’ve only had to share a lane once and that for only 5 minutes.

North County Aquatics Center, so inviting!

Monday’s swim practice turned out to be a breakthrough. I felt as though my stroke count, time and overall feel in the water was coming back. I did cut the original practice a bit shorter though, I started getting cramps in my calves (from the long run I’m sure). There is so much to focus on while swimming, and it is rewarding to see the instant feedback by way of improved stroke count and pace.

I never get tired of watching the sunset, no matter where I am. Tonight there was a beautiful sky to close out the day. I am forever grateful and truly blessed.

December 30, 2013December 30, 2013

My 2014 Season Starts Today

I am going to keep these posts short as I’d like to keep up with a blog on my training at least for the next two months while I am traveling.

I looked forward to swimming this morning at the North County Aquatic Center.

North County Aquatic Center, Sebastian, FL

I will most likely be in the Vero Beach area for the next three weeks so it made sense to invest the $16 in a pass for the month instead of paying a whopping $3 per session (senior citizen discount LOL!)

There were long course lanes available so I took the opportunity since it is something I never get to do at home. I’ve also decided to go back and start with the first tempo trainer practice I did in the pool a couple of weeks ago.

I realized I was very tense, maybe a result of three days driving. So, I focused on relaxed head, relaxed arms, breathing thru my 400 tune up. I’m slow, and seem to be taking more strokes than I remember in the past (40 +/- for each 50 meter length). I’m hoping to see improvement over the next few weeks.

I took the easy way out and rather than write everything down I’ll rely on my Garmin 910XT file for feedback. I did not “rush” to mark laps, I’m hoping to see myself get back closer to a 1:50 hundred with practice and focus on my form.

Healthy breakfast and off for some exploring of the area. I hope to get in an easy run later today of about 4 miles.

UPDATE:

In spite of an afternoon of exploring and a margarita at lunch, I did come home and get that 4 mile run done. Felt pretty good, found a hard packed dirt road through some abandoned orange groves and totally enjoyed an easy, steady build run.

Came home and made dinner from my favorite site — 5 Ingredient Monday: Seared Chicken Thighs over Cauliflower Puree!

September 11, 2013September 11, 2013

Ironman Florida, 2001 (My first Ironman)

I thought about this today during my ride, thought I’d repost it here.

* * *
Here was my initial fundraising request for Ironman Florida 2001:

As many of you already know, on November 10th I will be participating in Ironman Florida in Panama City Beach, Florida. I set this goal for myself last year, and have spent a good part of 2001 working toward accomplishing this goal. (For the few family members, friends and coworkers I have not bored with the details of this event, it consists of a 2.4 mile swim, a 112mile bike and a 26.2 mile run — yes, all in one day.)

Since the events of September 11th, I’ve found it very difficult to train with the singleminded focus I had known previously. I have continued to train, but till now had not been able to find the same satisfaction in what I was preparing for.

After receiving an Ironman USA newsletter announcing the Janus Charity Challenge, I feel I have found a new sense of purpose for competing in Ironman Florida.Janus has offered to donate $500 to each charity that an athlete raises funds for. (See http://www.ironmanflorida.com/relieffund.html) I have decided to use this opportunity to raise funds for the Uniformed Firefighters Association Widows & Children’s Fund. One hundred percent of the funds donated to this charity are given directly to the benefit of the widows and children of NYC Firefighters who have lost their lives in the line of duty. It is where the NYC Fire Department has asked donations be sent.If you want to donate to the firefighters’ families, there is no other ‘recognized’ fund. The UFA fund is set up by the firefighters, for the firefighters. I have already contacted Janus and verified that the UFA Widows and Children’s Fund qualifies for their matching funds offer.

My husband, Bryan, is a New York City firefighter. Bryan arrived at the Trade Center that Tuesday shortly after the buildings collapsed. He spent many hours and days in the following weeks dedicated to the rescue efforts,but was eventually able to come home to his family. So many of his fellow firefighters did not. 343 NYC firefighters lost their lives trying to save others that day.

The following quote is from an article on xtri.com by Kara Douglass:

“. . . A close friend of mine, who is training for her first Ironman, helped me reconcile those feelings and renewed my focus. Did someone on those planes or in those towers, or the Pentagon dream of completing an Ironman? she asked. If they did, or if they had any dreams, I owe it to them to spend my time here on earth accomplishing mine. They ran out of time. If I waste and squander my time, if I don’t follow my dreams, I disrespect their memory.”

And here is my recap/thank you to everyone who helped me:

I have spoken with many of you individually and e-mailed those of you that I had e-mail addresses for, but I wanted to make sure that I thanked everyone who contributed financial and emotional support to my fund-raising efforts for the Uniformed Firefighters Association Widows & Children’s Fund. In light of all the questions raised about other charities since I started this, I want to assure everyone that 100% of the funds donated to this charity are and always have been used directly to benefit the widows and children of New York City firefighters killed in the line of duty.

After sending the last batch of contributions that I received to the UFA, the total amount that I raised came to $13,540. Janus Funds had allocated $100,000 toward this effort. There were only 34 athletes who participated in the fundraising campaign. They decided that they would disperse the entire $100,000 among the charities that these 34 athletes raised funds for, so their contribution would be more than the initial $500 they promised. I found out on New Year’s Eve that they have sent a check in the amount of $5,734 to the UFA on my behalf!

I did take all your personal notes with me to Florida. The night before the race, I sat and read through all of them and was reminded of the tremendous amount of friendship, support and generosity I received from each of you. How did the girls from Jersey Elite, my daughter’s competition cheering squad, find the time to sell lollipops to benefit the firemen in addition to all the school and extracurricular activities they already participate in? The $425 they gave to the UFA was only a small portion of what they raised. I wonder if the preschool through 5th grade children from the Neptune Township Ridge Avenue School will ever know how touching and inspiring their donation of $90, raised by them five cents at a time, which they earned each time they were “caught” by a teacher being nice to one another really was?

I received a letter and a donation from someone that I have never met but her letter has stayed with me since I received it. She told me about a friend of hers, Gerard Dewan from Ladder 3 in New York, who was lost on September 11th.To quote her letter:

“. . . Jerry loved to run. I was touched when I read your e-mail. Jerry had been running 12 miles a day 3 times a week in the last months of his life. It breaks my heart when I think about how he will never do that again . . .”

When I had just about twelve miles left of the marathon I mentally stopped, looked up and asked Jerry to help me the rest of the way.I truly believe he must have heard me.I was able to run the second half of the marathon in 2 hours 16 minutes.Since this was only 4 minutes slower than my 2:12 first half, I figure he must have just decided to pick me up and carry me.

I did complete my first Ironman, much faster than I had dreamed was possible, in 12 hours, 15 minutes. It is still overwhelming to me when I look back at the day. I remember standing on the beach looking out at the Gulf of Mexico and at all 1,800 plus athletes lined up along the shore line and wondering how was I ever going to get in and swim 2.4 miles with all of us starting at the same time. Somehow or other, I did. I managed to find a comfortable rhythm, and had no serious difficulty until the end when another athlete managed to accidentally whack me in the eye. No blood, no black eye so I just kept going.When I hit the beach and realized I was done with part one — in 1 hour, 14 minutes (way ahead of schedule) — I know I was shouting with excitement. Running through the lines of volunteers and spectators all cheering was such a rush!Off to the transition area and more wonderful volunteers who basically did everything for me that I needed to get me out on the next leg of the day — the bike. Again I remember going through the chute lined with spectators all cheering and I know I was cheering also. 112 miles — could I really do it? The spectators, volunteers and other racers on the bike course were incredible. The coordination involved in supporting this part of the day is unbelievable. The lines of volunteers holding out water bottles, gatorade, gels, power bars and more — all watching the approaching cyclists and shouting out their offerings while also shouting encouragement was inspiring. They covered all ages, shapes and sizes and truly seemed to want to make sure I got exactly what I needed at each aid station. The spectators were unbelievable, holding up signs,looking each one of us in the face, shouting encouragement and support, suggesting I bike like Lance (I wish!), and telling me I looked great (unlikely at this point!) Brief conversations with other participants in the race were inspiring, but the number of officials watching for drafting did not allow for much more than a quick word of support as I either passed or was passed throughout my ride. No flats, no crashes and before I knew it — well, 6 hours 18 minutes later . . . I was done with leg two. Once again, way ahead of schedule. I did feel the start of some stomach distress, but into the tent again after an enthusiastic volunteer grabbed my bike and put it away for me.

A word for all those wonderful volunteers in the tent at this point: there is nothing attractive about a bunch of people who have been out in the sun pushing themselves to their limit for many hours who now want to get ready to run a marathon. I’ll leave the rest to your imagination. My volunteer just stood at my side with my bag of stuff opened and laid out, ready to hand me whatever I needed next. Okay, off I go again — through that same chute lined with supporters. When I saw my husband and daughter at this point I remember telling them yes — I’m okay and yes — I think I’m going to make it.

Trying to settle in for the run proved difficult at first. I had to make a couple of pit stops which I thought would lead to the end of my day but within a couple of miles my stomach settled down.I began running with a very fit looking young guy — he told me he was 25 and hoped to be able to hold 10 minute pace. I said that was a good pace for his second leg of the run and what I hoped to hold for my entire run. He said he was just starting his first leg, also! He and I ran most of the first half together, till he started walking and I left him behind. What a boost to my ego that was! I saw my coach and friend Brian Shea heading back on the end of his first loop — I should have told him I was ahead of schedule so he didn’t have to spend time trying to figure out if he was behind schedule. Once again, incredible volunteer support. Hundreds of children, teens and adults holding out all types of nutritional support and again, seeming to want to make sure that each one of us got exactly what it was we needed. If they didn’t have it, they ran ahead to the table that did and grabbed it for me. Spectators and signs of encouragement lined the out and back, two loop marathon course.At the end of the first loop I got to the point where the course forks. There are two signs — one pointing me to the left to start my second leg and one pointing me to the right to the finish line. How long before I’m back here? I headed back out for leg two. My husband and daughter were there, again asking how I was, I could see the incredible look of love and support in both of their eyes. I really started to believe I was going to make it. Now it’s getting dark and I can see people heading back in with light sticks.Wish we all had them since so many people ahead of me were walking and I, somehow, was still running.I was terribly afraid I was going to run into someone. So many athletes are finishing, so many more are starting out on their first leg. The support continues. Music, costumed volunteers and more line the course. I offered what support I could to those who looked like they were struggling, and I was encouraged by other athletes as I ran along. It has gotten really dark, my watch has reset its timer to zero, I no longer have any idea how long I’ve been out. But I’m still running and making forward progress. The crowds of spectators are getting thicker and I’m approaching that same fork in the course, but this time I’m going to the right. I get to the top of the finish chute and see the clock — 12 hours, 15 minutes and hear Mike Reilly, the voice from so many Ironman races on tv announcing “Moira Horan from Spring Lake Heights, New Jersey finishing her first Ironman!” The tape is being pulled across the finish for me and I am running into it with my arms up in the air, crying and laughing all at once.

My husband and daughter are there, as is Brian and his wife, Andrea. I have finished 23 minutes ahead of Brian’s bold prediction of a 12 hour 38 minute finish for me. I thought he was very optimistic and totally unrealistic. I find out that Brian has finished in 9 hours, 47 minutes, a personal best Ironman finish for him.

I’ve recovered without any injuries, and been goofing off and eating since I finished. Fortunately, my scale is broken. It’s nice to not have a 5 or 6 hour day of training scheduled, but I have signed up again for Ironman Florida in 2002. I hope to participate in the Janus Charity Challenge again, also.

I cannot thank you all enough for your friendship, support and generosity. I hope you have had a Merry Christmas, and I wish you and your loved ones a Happy and Peaceful New Year.

All the best,

Moira