Training as a Parent Part II: Letting Go and Finding Your Village

Letting Go and Wanting It

Learning to let go when you cannot fit a workout in is key to keeping your sanity (whether you have kids or not). Life happens and you have to just roll with the punches. Mastering letting things go helps to build mental strength and prepares you for anything race day. Yoga and meditating greatly help build these skills.

Set priorities for specifics in work, family, home, friends, and training life. You have to really want it and make sacrifices for your goals. Sometimes the laundry won't be put away and the counters will be full of clutter. Embrace that reality, take a deep breath and realize it's a momentary sacrifice for your goals. Volunteer commitments, such as coaching soccer or volunteering for PTA, probably aren't in the cards when taking on longer distances such as 70.3 or 140.6. There are only so many hours in a day and we can't do it all or you risk running yourself ragged. That's not good for your health, family, or racing.

I've found being organized really helps my life balance. Have your things together the night before... the kids lunches and clothes for the next day, your workout clothes and fuel, have your tires aired and gear together, even put as much of your breakfast together as you can, have the coffee set to just turn on or automatically turn on in the morning.

Find Your Village

It takes a village to do a triathlon as a mom. Spouses, partners, grandparents, uncles, aunts, close friends, amazing babysitters, or awesome neighbors can be key to your success. People you know and trust can help out with the kids while you workout. Another option is using a gym with an excellent childcare center. The gym childcares usually will watch your children for two hours. You can also pair up with other triathlete moms and trade child watching and training. There are sitter search websites to find sitters and nannies such as care.com or in Houston, Motherhood Center has a search service (for a fee of course). Our neighborhood newsletter has a list of neighborhood teens looking for jobs (see if your's does too). They are listed by what jobs they are seeking along with whether or not they are CPR certified. Another option is a drop off daycare like Adventure Kids Playcare. They are great in a pinch!

Your village includes your kids. Make them a part of your training and racing. It sets a good example for them and creates fun family memories. To create some memories and more training time, invest in a good running stroller and bike trailer to train with your kids in tow. It can be a great bonding experience and set a good example for the kids once they are old enough to safely ride in either (jogging strollers usually have carseat attachments and can run with infant as long as surface is smooth and trailer child usually needs to be 1yr). They will love being with you and seeing your achievements. 

Make a game out of it. Sometimes we count the birds or rabbits along the path or name the shapes we see in the clouds. We also find fun landmarks for them to look forward to. For example, on one of my routes, there is a bush that looks like a rabbit. My daughter enjoys spotting it every time we pass and coming up with stories about the “bunny bush”. Other landmarks, such as the long wooden bridge along the path, provide entertainment for my children as they try to look for alligators or other wildlife.

Having your family at your races is a great example to set for your kids. Most kids love to cheer on athletes and meet you at the finish line. They can learn about good sportsmanship by your example. If you don't hit your goal let them know there will be other races and if you win a podium spot congratulate your fellow athletes on their job well done. Be positive.

Your village extends beyond family and friends. Enlist the help of other professionals and services when you need the help. A dietitian, experienced working with athletes, can help you plan healthy meals for you and your family. If planning yourself pick simple yet wholesome foods for healthy meals. My favorite cookbooks for healthy family meals are: The Runner's World Cookbook, Cook Without a Book Meat Meatless Meals, Runner's World Meals on the Run, Danielle Walker's Against all Grain Meals Made Simple, Run Fast Eat Slow, and Paleo for Vegetarians: Quickstart Guide and 30 Recipe Cookbook. When you put good quality food in your body you feel good and it helps you to be a happy mother and healthy athlete. Many grocery stores now have a pick up or delivery service such as Instacart. The hour or more you would have spent shopping can become family or training time.

Happy training!

Coach Angy

Training as a Mom

Training as a Parent 

Part I

Creative Scheduling

Planning ahead will greatly increase your chance of getting in your workout. Have your workout clothes laid out, fuel mixed and in the fridge, tires aired, breakfast organized, etc all together the night before. The more organized you can be the more likely it will be you'll get your workout in.

Some times I end up having to break up a workout. For example: My daughter's school is very close. I will often put the kids in the running stroller or bike trailer for the trip to school. Great strength work! Remember to be mindful of your running form when running with a stroller.

Another way to break up a run is to get in a couple miles first thing in the morning and then the rest of your run in at lunch or the evening. The same theory works for bike trainer or strength sessions. Some days I have to do my strength sets throughout the day. 

Swims can be more complicated with small children. I’ve had the childcare ladies come and get me mid swim or some times during my warm up. Occasionally I was able to nurse then hand my baby back, but often my baby just wasn't having it. If not, I called it a day and would do dry land work at home after the kids went to sleep.

You can also incorporate workouts into your child's activities. If your kid has a baseball or soccer game, run laps around the field. If they have swim practice, find an empty lane and get your swim in. Or schedule a playdate with a fellow swimmer. A friend and I will take turns watching the kids on the playground while the other swims at the community pool. One of my coached athletes likes to run at the gym while her daughter is at dance. I have run laps around a park pushing the baby in the single stroller while my friend watched my daughter play with her kids. Definitely many ways to be creative.

A lot of people need to use the early mornings for a workout. If you can let your body wake on it's own that is ideal but not always possible depending on your situation. You can do strength workouts at home and incorporate your kids in the plan. You can make most workouts a brick (by combining the two workouts of the day back to back) to save on time. Check with your coach first! Some workouts require a more lengthy break between.

Include the kids when you can or need to. It is best to get speed workouts in without pushing a stroller, but some times there's no other option and pushing the stroller is better than not getting in the run. Just be very mindful of your form.

Happy Training Moms!

Coach Angy

Training Post Baby

I'm about two months into the start of post baby training.  It's been a very gradual transition.  A week or two after the little nugget was born I started back with planks and one or two other core moves.  Gradually adding back walking and increasing time.  Then introducing running again after walking felt completely normal. Swimming I was able to start back pretty quickly.  The first time back felt so weird swimming without the little one in my belly.  I got back on my bike as soon as I felt like I could stand sitting on the bike seat comfortably.

Everything is thrown off from pregnancy and child birth.  It's so important to build core and hip strength back and to be careful not to over stretch the first couple of months back, since your ligaments are still pretty loose from pregnancy.  Of course always consult with your healthcare provider about when is right for your body to resume activity and at what level.

This time feels very different than my return with my first child.  I gained a little more weight this pregnancy and the birth was almost half the time of the first one.  It was easier to get back to it this time.  I'm a lot more motivated after #2.  Before #1 I was very burnt out on training and racing before.  I had been racing for about 10 years when I got pregnant with baby #1.  It was time to take a break.  With the semi-retirement and the extra weight I'm very motivated to get back to it this go round.

Balanced training helps me to be a better mom, spouse, and person.  Mixing core/strength, foam rolling, yoga, meditation, swimming, biking, and running help enormously with the stress of raising a toddler and infant along with other daily life stressors.  It's a lot to fit in, but doing even 5 minutes of yoga and/or meditation daily along with my other training do a world of good.

I don't stress as much over missing workouts or schedule changes as I use to.  With one kid it's hard for sure and two even more challenging.  One kid is throwing a fit and the other explodes their diaper and needs to nurse all when you need to head out the door for your workout at the only time slot of the day you have... workout not done.  C'est la vie.  Tomorrow is a new day with new opportunities.  I've learned over the years, and especially since having kids, of letting things go.  Meditation really helps with being accepting things as they are.  (A very good tool to have in your toolbox for race day!)

I was introduced to the meditation app Insight Timer recently.  It's a great tool that has guided meditations or you can do custom sessions.  There are so many yoga videos out there... dvds, apps, online courses.  These things make it easier to incorporate into your daily training with hectic schedules.

It's especially hard to fit in training when you are so tired... getting in at least a 10-15 minutes workout is a great way to feel that sense of accomplishment but not totally zapping the rest of your precious energy when returning post baby.

Snuggle those little ones then get out for some training!

Happy training!
~Coach Angy

Training During Pregnancy

Training doesn't have to stop while pregnant (as long as the pregnancy is going well and exercise is approved by your provider).  Just need to be smart about it.  Communicate with your care provider and listen to your body.  Generally you bring down the intensity and shorten the distance when you are pregnant.  Most women I know stop running around 6-7 months because they just feel it's uncomfortable after that... but there are some that feel ok running all the way through.  Again, listen to your body and keep open dialogue with your care provider.  I wasn't able to run during my first pregnancy, but my second I have been able to.  Swimming is probably the best sport you can do while pregnant (definitely my favorite behind yoga when pregnant).  Less stress on your joints and takes the pressure off your back and other areas from the weight of the baby.  

Not only does exercising while pregnant help your health but the health of your baby.  It also makes labor easier... by keeping your muscles relaxed (from yoga and stretching... but be careful not to over stretch since your ligaments are looser) and strong.  Also, helps with stamina for labor.

During labor it really helped me to pull from those really tough training days and from really challenging races to remind myself I could do it and deal with the pain.  Meditating and yoga during pregnancy also really helped with coping with the pain of labor.

Here are some of my favorite resources.  Videos, apps, and books.

My favorite late 2nd trimester/3rd trimester youtube yoga videos.

Some yoga dvds:
Prenatal Vinyasa Yoga and Short Forms by The Dolphin Method
Prenatal and Postnatal Yoga by element the mind & body experience

Buff Moms-to-Be The Early Workout (if already in pretty good shape doesn't really feel like much of a workout but keeps you moving and helps stay toned.)

iPhone Apps:
Prenatal
(there's a free version and a paid one. Get more workouts with the paid version)  - workouts are by trimester and are challenging enough if you are already in great shape to feel like you got something out of it but not too challenging so that it's still safe while pregnant.

Kegal Trainer - there is a free version and paid.

Books:
Exercising Through Your Pregnancy by James F Clapp III MD and Catherine Cram MS

Runner's World Guide to Running and Pregnancy: How to Stay Fit, Keep Safe, and Have a Healthy Baby by Chris Lundgren

What to Eat When You're Pregnant: A Week by Week Guide to Support Your Health and Your Baby's Development by Dr. Nicole M. Avena

The Pregnant Athlete: How to Stay in Your Best Shape Ever--Before, During, and After Pregnancy by Brandi Dion and Steven Dion

Perfectionism

The current issue of Running Times (September/October) has an article titled Never Satisfied written by Richard A. Lovett.  It's a very well written article about runners trying to achieve perfectionism and how that's not exactly the best approach.  This article is very applicable to triathletes...  especially since triathletes tend to be type A people (of course not all triathletes are).

Also, striving for perfectionism sets yourself up for regular disappointment and sucks the fun out of training and racing.  A lot of people focus so hard on just the results rather than the experience of the race or training.  I fully agree with Lovett, "...shift from thinking only about the outcome to focusing on the drama and experience of the entire event: from training through race-day preparation, strategy, tactics, and everything else that goes into a race."

When in a perfectionist mindset you are more focused on the outcome.  Shift your focus to mastery instead.  By doing this it will allow you to still become a better athlete without the mental stress of having to have everything perfect.

Only having the end goal in mind... i.e. 2:50 for a 70.3... will most likely set you up for disappointment.  Instead set two goals for a race.  Have an A goal and a B goal.  Your A goal should be something ambitious but realistic and the B goal should be something you know for sure you can achieve and be satisfied with.

Every great athlete and achiever has had many failures and some pretty big ones.  You learn from them and get better because of it.  Often times you learn more from your failures than from your successes.

So stay positive, make realistic goals, enjoy the experience, and smile!!

Happy training!!
Coach Angy

Race Nutrition

It's so important to practice your race nutrition! Never a good idea to try something new on race day. Long run and/or long ride days are good opportunities to practice pre-race dinner and breakfast... plus race nutrition. 

Everyone's different and can handle different things. For me what's always worked well for a pre-race dinner has been fish, cooked veggies, and a fist size serving of pasta. I try to eat before 8pm the night before a race. (If it's going to be a hot race I salt my food and drink extra water race week.) For breakfast (longer races 1/2 marathon, 1/2 iron, full iron) I eat a whole wheat bagel with peanut butter and a banana plus a big glass of water... Ironman I added a glass of juice. For a sprint or olympic race usually just the bagel and pb. I eat breakfast 2-3 hours before my wave starts. Depending on the distance I may take a gel about 10 minutes before my wave starts. I've worked with dietitians while training for my Ironman races and it really helped me dial in my pre-race and race day nutrition. 

Race day nutrition greatly varies depending on the distance. A sprint you may only need hydration or a small amount of calories for a boost at the end. Olympic distance - typically once maybe twice on the bike (nutrition) and once more halfway through the run. Half iron and full iron you'll obviously need more nutrition... generally the rule is 100-200 calories an hour. You have to experiment with how much your body can handle and what types of products work well for you. For the full iron on the bike I typically take in small bites of Clif bar plus Accelerade or Tailwind. Run I only do liquid nutrition. The longer you are going the harder it is for your stomach to digest since your blood and energy is working so hard to keep your brain and muscles functioning. Keeping a close eye on your nutrition timing is pretty important during a race.

Again, everyone is different and what worked for me may not work for you... That's the beauty of training... you have the time to try out what will work race day.

Good luck to everyone this season!!

Boston Strong

Good luck everyone racing Boston today!!  It's going to be a cold, wet, windy race.

Smile... happy racing!
~Coach Angy

Unexpected setbacks

They happen.  No one plans on being sick or getting injured.

Since having my daughter I've had a lot more set backs in training and racing than I anticipated.  Between not being able to workout because she's sick, missing a workout because I caught her cold, missing a race because I was up the entire night with her for one reason or another... Life is unpredictable, especially with kids.

It's incredibly frustrating when you have a setback.  Take a deep breath and roll with it.  Time passes and things change.  When sick or injured it's better to take a break and then slowly get back to it than keep pushing on and make yourself worse.  There will be other training days and other races.

I had a big goal for my A race during running the running season.  I didn't hit it and was frustrated.  Between not enough sleep, little one waking me up several times during the night... not having someone to watch her when she's sick... having colds (never use to get sick before having a kid)... but I still managed to have a pretty good PR.  Our family has been passing colds back and forth for the past few months so looks like the beginning of tri season isn't going to be what I wanted it to be.  I take a deep breath and go with it.  Adjust my goals and work with what's going on.

Having a balanced life also helps.  The triathlon lifestyle is rewarding, healthy, and exciting... but it can't be the end all be all in your life.  Even pros need balance.  Have other hobbies, spend time with your friends and family, enjoy other activities outdoors.  I know it's hard to make the time for other things when you are working full time, training, and have a family.  Even if it's just once a week you make time for another hobby whether it's baking, reading, painting, etc if it's once a week or once a month it counts.

I love doing yoga.  It's a very good companion to triathlon training.  My daughter also loves it.  It's a good way to spend quality time with your kids and spouse if you can get them to join in.  Reading is another one of my passions.  I use the time after my daughter goes to bed to read a little bit.

Whether it's kids schedules, colds, injuries, etc. what ever sidelines training or racing it's frustrating.  Just remember life isn't easy but your attitude and how you handle adversity makes all the difference. Smile and take a deep breath.

Happy training!
Coach Angy

Start of season

Sun protection should be a year round thing, but especially in the spring and summer months.  My favorite sunblock is the Neutrongena Sport Face and the Sport for body.  Another good defense against the sun when riding or running are arm coolers... similar to this.  Of course sunglasses and hats are smart to wear as well.

This is a good time of the year to get in for lactate testing.  Call your local facility to get your zones dialed in for the season.  Also, now is a good time to get a tune up on your bike and if there's any issues you are having on rides to get a custom fit.  Have a gait analysis done, with the season just starting it's not too late to get this in.  Getting in with a dietitian to have your RMR and body fat measured will help to dial in your race nutrition.

Go through and inventory all your tri items.  Spring clean your tri gear.  Inventory your training and race clothes, see how worn your running shoes are, check to see if any of your nutrition products are low or expired, check the wear on your swim suits, are your goggles falling apart, etc.

Now is the time to finalize your race schedule and start registering for races if you haven't already signed up for them.  A lot of races fill up quickly.  Some you have to register for a full year in advance.  Many races are now offering race registration insurance.  Buy it!!!!  You never know what could happen especially when you have to register for a race so far in advance.

This is also a good time to go over your annual training plan or if you have a coach meet with them and go over it.  See if you have any changes you want to make before the season really starts.  It makes things easier for you and the coach if there aren't a lot of intentional changes to the plan during the season.

If you are new to triathlon, find some tri groups close to you.  Great way to find training partners and find out the best places to swim, bike, and run.  Also, you can pick other athletes' brains about favorite races.

Cheers to a great race season!!

Happy training,
Coach Angy

Marathon season

Welcome to marathon season!  I hope everyone's training and first races are going well!  Adding foam rolling to your training routine on a regular basis really helps with recovery.  Also, there is talk of tart cherry juice aiding in recovery.  It's mainly the anti-oxidants from the cherries.

Here's a link to the no meat athlete's blog, he tested it out.

http://www.nomeatathlete.com/tart-cherries-results/

I have one race under my belt for the run season so far.  I tried something new (for me) and didn't wear my Garmin and wore a stop watch instead to keep track of my miles.  I wanted to see how truly dependent on my Garmin I am to pace myself.  Well… I found out fairly dependent.  My goal for this training season is to not depend on my watch so much.  Do you train with a gps watch?  Do you use it more as a guide or do you depend on it for pacing?

Happy training!!

Food and training energy sources

I have been using Tailwind for about a year now.  It's my go to training nutrition.  It's all I take with me.   Before a long workout I estimate how many calories I'll burn and bring about 100-200 less of that amount in Tailwind with me.  It dissolves even in cold water quickly.  I have tried all of their flavors and love every one of them.  If I had to pick a favorite I think it would be the plain or orange.

I received this book for my birthday…

Feed Zone Portables

I've tried the pizza rolls… yum!  And made the blueberry and also the cherry chocolate sticky balls.  Yum yum!!  I usually just use Tailwind on long workouts, but I think I'm going to try the sticky balls on my long run this weekend.  I'm really looking forward to it! They are sweet but salty and it's like having a dessert on your run.  :)

I haven't tried the recipes below yet, but they look like a very tasty and refreshing way to recover after a workout.

Frozen Treats to Keep You Cool

We are about halfway through the triathlon season.  I hope everyone is having a great season so far!!

Happy Training!
Coach Angy

The Woodlands Marathon

Coach and Mary both did The Woodlands half marathon a couple of weeks ago. The start of the race was about 70 degrees with 100% humidity. Not your ideal conditions. Both Aloha Multisport athlete toughed it out and had a good race! Coach had a PR and Mary had a very strong race!!

On another note about 2-3 months ago I switched up my long run and race day nutrition. Instead of using gels, salt tablets (for warmer days), and water I now only use Tailwind Endurance Fuel. It's organic and I can mix multiple scoops in a bottle without it being too sweet or the flavor being too strong. It makes things so much easier just carrying that on my fuel belt. I usually carry a few fuel belt bottles of Tailwind and at least one bottle of water for my long runs.

Happy training!

Houston Marathon

What a beautiful day in Houston today!!  We don't get many days with weather like this.  Great day for a marathon!

Speaking of… Congratulations to Mary for beating her goal time by about 5 minutes and having a PR at the half today!!  Way to go girl!!  I'm so very proud of you!!

Tis the season for traveling...

A lot of people find it hard to stick with their training schedules while traveling.  Especially when visiting family, understandably so.  Be realistic with yourself about how much training you will be able to get in.  Try to schedule your travel around a down week if you have a big race coming up.  To keep up with your strength and core here is a good article by Erik Taylor on active.com.

Circuit Workouts for Runners Who Travel

by Erik Taylor

Traveling can take a toll on your fitness routine: Different climates, bad food, hotel rooms and lackluster workout accommodations can prevent you from logging miles on the road or time in the gym. If you plan ahead, however, you can make things easier and keep your fitness on track while you're on the road.

There are some effective indoor workouts you can do if you're unable to run while you're out of town, all you need is a jump rope and a smart phone or watch.

For some of these workouts, you may want to download a tabata app. Tabata is a form of interval training, where you perform an exercise at a high intensity for 20 seconds followed by 10 seconds of rest, for eight rounds. For an added challenge, you can extend the eight rounds to 32 rounds.

Another great workout is eccentric training, which is the lowering phase of an exercise. For example, when you perform a push-up, lower your body to the floor as slowly as you can. When you reach the floor, hold for three seconds and then return to the starting position.

These workouts shouldn't take more than 35 to 45 minutes including the warm-up and cooldown.

WARM-UP

• Run or jump rope for 2 to 4 minutes
• 10 Air Squats
• 10 Arm Circles, forward and backward
• 20 Lunges (10 on each leg)
• 5 to 10 Push-ups
• Frankensteins (10 kicks with each leg)

More: 7 Running Drills to Warm Up the Right Way

COOLDOWN

• Walk 2 to 4 minutes
• 5 to 10 minutes of static stretching

These workouts should be done in a circuit; do each exercise consecutively without taking a break.

WORKOUT #1

• 10 Air Squats
• 10 Push-ups
• 10 Sit-ups
• 10 Lunges
• 1 minute Plank
• Rest for 30 seconds

Repeat the circuit 5 to 10 times and then cool down.

More: Skip Away the Pounds: 10-Minute Jump Rope Workout

WORKOUT #2

• 1 minute Jump Rope
• 10 Burpees
• 1 minute Jump Rope
• 10 Squats
• 1 minute Jump Rope
• 10 Sit-ups
• 1 minute rest

Repeat the circuit 5 to 10 times, then cool down for five minutes.

More: Blast Fat With This 30-Minute Interval Workout

WORKOUT #3 (TABATA 32 ROUNDS)

Set your tabata timer to repeat, 32 times for 20 seconds.

Do each exercise for 20 seconds, rest for 10 seconds before moving on to the next move.

• Jump Rope
• Squats
• Plank
• Lunges

Rest for 10 seconds, then repeat the sequence eight times.

Depending on your fitness level and the amount of time you have, you can do the 32 rounds twice, take a two-minute break and repeat.

More: 11 But-Kicking Tabata Exercises

WORKOUT #4 (TABATA 8 ROUNDS)

Complete each move for 20 seconds, rest 10 seconds before moving on to the next exercise.

• Burpees
• Mountain Climbers
• Sit-ups
• Jump Squats

Repeat the sequence and then rest. If time permits, do 16 rounds with a short break after the initial eight rounds.

Cool down for five minutes

More: Video: How to Do Squat Jumps

WORKOUT #5

Set your timer for 12 to 15 minutes. The goal of this workout is to try not to take breaks. See how many times you can get through all the rounds.

• 30 Lunges
• 15 Push-ups
• 1 minute Jump Rope
• 30-second Plank or 15 Sit-ups

Repeat the circuit until the timer reaches zero.

WORKOUT #6 (ECCENTRIC)

During this workout, remember to lower your body to the floor as slowly as possible.

• 5 Squats, hold for 3 seconds at the bottom
• 5 Sit-ups, hold for 3 seconds before you touch the floor
• 5 Push-ups, hold for 3 seconds at the bottom
• Rest 30 to 60 seconds
Repeat the circuit 4 to 6 times, then cool down for five minutes.

More: 8 Tips to Squeeze Your Runs in When You Travel

http://www.active.com/a3_articles/20815f53-0e60-4bf9-86d9-00eeb09df864/1?page=1

Great race weekend

Congratulations Lauri on a first place finish at the Bridgeland 10k Turkey Trot!!  Way to go!!!!

Congratulations Aloha Multisport Athletes!!

What a great race on Labor Day at Houston Tri!!  Mary beat the heat and won 3rd place!!  Lauri got 5th at her first Olympic distance!!  So very proud of my athletes!!  Congratulations ladies!!

Long time...

Sorry I've been MIA.  Having a baby will do that to you.  I was able to get right back into my coaching after having my baby but getting back into my own training has been a different story.  It's definitely given me a different perspective with my own training.  Priorities shift when having a baby.  I involve her in my runs and incorporate her in my strength workouts a lot of the time.  I'll hold her and do squats or heel raises.  Do planks or push ups over her and make silly faces.  She loves it!  She joins me on runs and loves the outdoors.  Bike and gym time have been hard to come by, harder to get a babysitter than I thought it would be.  I thought I'd be able to do a race beginning of the season but that isn't going to work out like I had hoped.  I'm hoping to do a race mid to late season.  We want to set a good example for our daughter and show her how fun it is to lead a healthy and active lifestyle.

On the coaching front my athletes are doing fantastic!!  Lauri had a very successful first race of the season making it 2nd out of the water, 4th on the bike, and having a great time on the run.  Robert posted a PR at the last 5k he did.  Way to go guys great way to start the season!!  Looking forward to seeing how the rest of the season goes.

Protein and Sports Drinks

Here are a couple of articles on sports drinks and protein.

http://www.active.com/cycling/Articles/The-Truth-About-Endurance-Athletes-and-Protein.htm

http://www.joefrielsblog.com/2011/09/should-you-use-carbohydrate-protein-sports-drinks.html

Congratulations Lauri!

Congratulations on qualifying for Nationals!!  Way to go Lauri!!!  So proud of you!!!!

Happy New Year!

Welcome to 2013!  The holidays are winding down...  Off season is in full swing for triathletes and marathon season is just starting up.

With a new born my half marathon season will start later than it normally does.  Also, my tri season will  probably start a little later as I work on getting back into it all after having a baby.  What a journey motherhood has been so far!  I'm really enjoying it!  I opted for an unmedicated home birth.  I figured since I have successfully completed two full Ironman races I could go through labor without any pain meds.  From what I had heard and read about labor I figured it would be like an iron distance race... an endurance event.  It was more rewarding than an IM because of the wonderful little bundle of joy I received but so satisfying knowing I endured labor without any drugs.  Such a sense or accomplishment.  My labor was quick and it was more like an olympic or sprint tri than an iron distance tri.  I can take that labor experience and apply it to my future racing and training.  I'm hoping the example my husband and I set for our daughter rubs off and she enjoys triathlons (or any of the one sports involved) as much as we do!!

I hope you all had a wonderful 2012 and 2013 brings much joy and fitness to you!!

Happy training and off season relaxing!

Coach Angy