What Motivates You?

It’s 4:30am, and my alarm is going off for the third time. I set it for three different times in case I accidentally turn one of the alarms off. 4:03am. 4:20am (because it’s funny for this former high school teacher who’s students got a kick out of this particular number and begged to write the date on the board). 4:27am. I choose weird times so my brain doesn’t know when to expect the early wake up.

It doesn’t matter. I’m up at 3:50am.

Anyone who knows me well, knows that I love to stay up way past midnight and get up no earlier than 8:00am. That’s all changed with trying to fit in triathlon training around family and work schedules. Getting up early ensures that I get at least one of my two to three workouts for the day completed.

So, how do I motivate myself? Lots of ways! Please add some comments below and tell me how you motivate yourself to workout early in the morning, after work, or even late at night:

  1. I lie to myself. “It’s not that early.”
  2. New gear helps: “I get to wear my new swimsuit today!” Woohoo! Or, “I get to test out my new shoes, watch, tights, shirt, hat…”
  3. I joined US Masters Swimming, so my coach and teammates will wonder where I am if I miss a practice.
  4. I organize a 5am Meet Up run, so I know my running buddy is waiting for me on the corner at 4:45am in order to run up to the meet up location. No kidding. I used to think 6am was early.
  5. I get to show off my race gear. Yeah, I like to silently brag while wearing my Ironman Maryland cap.
  6. Strava will show that I didn’t train today.
  7. My friends on Garmin will rack up more miles than I did.
  8. I can go to Starbucks later and get a mocha and not feel that bad about it.
  9. I have a race or event to train for, and if I don’t workout, I won’t be ready.
  10. I can watch the sun rise while I run.
  11. I can run or bike through a new neighborhood or check out a new trail.
  12. I overcome my fears and know that anything is possible, especially in the open water.
  13. I meet the best people through triathlon and running.
  14. I can post another swim, bike, or run post on Facebook because that’s what I do all the time besides writing, reading, gardening, doing crafts, drinking decaf coffee, eating chocolate, or driving the kiddo to gymnastics.
  15. I am going to realize my dream of kicking butt into my 90s. Keep moving!

What motivates you? Leave a comment below!

Almost 2019

Darkness arrives unannounced just as I begin to make dinner. I didn’t ask darkness to come over or darkness’ friend, freezing cold weather, but they sat down at the table anyway so I set extra places because what could I do? Shortly after dinner I fall asleep on the sofa under a blanket because it seems like it’s been midnight since six o’clock this evening even though I know it’s not, yet I don’t want to go to bed before 7pm or do the strength workout I had planned. And, on top of all of this, my 5am morning swim seems to have happened yesterday because it seems so long ago.

All motivation disappears after dinner under that blanket. I want to eat mac and cheese and chocolate chip cookies all day with a mocha to drink.

If many of you are feeling like this, please give yourself a break and peek out from under your blanket, especially as New Year’s approaches with resolutions that seem to negate all the things you’ve done in 2018 in the hopes that you will be a better you in 2019. Remember, you are perfect as you are right now. Always. Even if you are like me on the sofa and not at the gym right now.

In fact, if you’re going to make any resolutions, I suggest changing the way you talk to yourself during training:

Instead of: I’m trying to survive the swim and not drown.

Say: I am learning how to swim more efficiently.

Instead of: I am terrified of riding my bike.

Say: I am practicing my bike handling skills often. 

Instead of: I’m a slow runner. (one of my own that my coach told me to never say)

Say: I am working to improve my speed in running.

Besides changing the way you talk to yourself, start planning out your race year with family and work in mind. I cut way back on what I normally do because I’ve been feeling burnt out lately. I decided that this year is the year that I will do at least one distance swim of 2.8 miles (maybe a 5K swim), improve my times in the sprint and Olympic distance triathlon, and maybe do a 70.3 near the end of the season with the goal of a possible PR. The swim is my big goal, and if I don’t PR in the other distances, I’m OK with that. I train for one thing at a time. I’m committed to three races, but I might do five events, and I chose local races to save on travel costs (2018 was an expensive year with the Ironman, hotels, and travel).

*1. Fort Ritchie Swim Fest-2.8 mile swim or 4500 meters in a lake, May 2019, splitting an Air B and B with my BFF from high school who’s also swimming!

*2. Philly Women’s Tri-sprint distance, July 2019–near me, no hotel needed.

3. Tri AC-Olympic distance, August 2019??? I might do this with my swimming friend…

*4. Waterman’s Triathlon Festival 70.3, September 2019, staying at my triathlon friend’s house three hours away.

5. Richmond Marathon–not a definite…yet., November 2019–Phil and I LOVE this marathon and have run it three times.

All of this takes into account time to visit family and friends, our family’s work schedule, my daughter’s camps, and family time at home.

If you’re short on funds, organize a fun swim, bike, or run with your friends with a plan to meet at a restaurant so that it has the same feeling as a race without the cost or travel. Plan within your budget and look for off-brand races, choose one big goal, and change the way you talk to yourself. Now, when darkness comes over for dinner, you’ll be focused on where you are now and looking to the light of summer. You will see improvement. No resolutions necessary.

Forget the Scale

I started taking measurements once I stopped taking a medication that was causing some weight gain even with Ironman training and cleaning up my diet. I reached a weight I never thought I would see, but there it was on the scale: 152 lbs. on my 5’4″ frame. 


I train over ten hours a week, so was all this extra weight disguised as muscle mass? My clothes started to get tight in all the wrong places, so that led me to believe that it was more than that: I was getting fat. But how? The weight kept tipping the scale over the last three years I had been on that medication, so it was time to reassess why I was taking it. 

The next day, I made an appointment with my doctor to discuss weaning myself off of the meds that caused my weight to slowly creep up. I also fished out the measuring tape deep in my sewing kit and measured my hips, waist, chest, biceps, and quads and wrote those down too. To keep myself from obsessing over these numbers and the scale, I decided to take the measurements once every three months. Then, I hid the scale deep under our bed so that I actually had to lie down and use a broomstick to retrieve it. 

And you know what? It worked. Since February of this year, I’ve lost 7 of the 15 pounds I gained over three years, but I’ve also lost over 13 inches. Even though the scale has yet to budge since August, and I’m stuck at 144-145 lbs. now, I still lost an additional two inches! What? 

So, the scale can take a hike. I’ll continue to log measurements once every three months to follow the muscle, and maybe check in with the dreaded scale to see if it too complies with the measurements… or not. Whatever you decide to do, remember that you are not a before or after, but are training your body for a race, swim, bike, or run. If you give your body time and appreciate it’s hard work instead of thinking you’re out of shape all the time, your body will see you through. You are perfect as you are right now. 

Post Ironman Blues

I’ve eaten too much leftover Halloween candy. Bia hasn’t moved from where I left her after the race, front tire askew against the basement wall. I dust off my bikes every now and then and spin the pedals, but they haven’t moved more than that. I feel like I’ve abandoned Ikaika and Bia. I struggle to go on a run because I’m sick and tired of feeling slow with faster runners passing me as they huff and puff up the hills on the trail. That’s when the “I don’t care” attitude sets in, and I pretend I wan’t passed.

Swimming and strength training have been my salvation at least, but I haven’t done much else. I love the water and hearing nothing but bubbles as I fly in between the lane lines. 

I haven’t signed up for any races next year as I’m staring at the winter wonderland outside my house while I type this, hot cocoa in hand after eating more than my fair share of the kid’s chocolate stash. I just don’t want to train for anything after being so focused the last two years on the half in 2017 and then the full Ironman in 2018. I’m done. Or D-U-N done because I’m too lazy to spell.

Post-race blues are real. And if you experience this, it’s totally normal. If you don’t, then you’re a freak of nature or something. So, to deal with these post-race blues, I plan to do the following: 

  1. Plan out my race schedule with family stuff in mind for next year. I’ll sign up in a few weeks to make it all official. 
  2. Be thankful that I can race and focus on strength training and doing what I love the most: swimming. 
  3. Take care of myself first. I already went to the doctor for an ongoing ear infection and saw a podiatrist about my foot issues. Rest and recover. 
  4. Enjoy the ability to bag a workout or put everything down to do something revolutionary like read a book while sipping cocoa, finish my painting, or finish revising my book for publication. 
  5. Give presents to others–this makes me really happy. 
I like brown paper packages and surprises. Keep checking back for freebies! 

Together We Are Strong

Greek Girl Runs will now be V Formation Multisport. So, why the name change? I started out coaching runners, and now I also coach triathletes, and the new name includes all of that.

I’ll reveal the new logo soon, but here is the back story to the new name:

During the swim of Ironman Maryland, the wind picked up the waves, creating a chop. I felt my body go up and down with the swells moving to shore. My wetsuit choked me, making breathing difficult, so I flipped over on my back to steady my breath and look at the sky. A few swimmers splashed me as they passed; I glanced around to spot the kayaks or paddle boards to see how far they were in case I decided to quit. The usual fears invaded my mind–fears of sea life, getting kicked by other athletes, sinking to the bottom without a trace…

But, I couldn’t quit. I am lucky to be able to compete in an Ironman, and I have so many people tracking me at home while my family is waiting at the swim finish. I imagined all of them, near and far as a giant V extending behind me–so they all came with me like an unstoppable wave, and I was at the top, cutting through the brackish waters of the Choptank River.

I held onto that image for the rest of the race and brought it to mind when I could no longer sit on my bike, when my stomach refused to take more food, when I thought I was going to pass out on the run course, and when I thought I was alone in the dark– I knew that wasn’t true: a whole team of people was right behind me.

None of us do anything alone, and the V Formation is proof of that: Geese use it to bear the brunt of the wind, cyclists draft off of teammates and take turns riding ahead, and even the Nike runners used it in Breaking 2 for the attempt at breaking the two hour marathon barrier.

The V Formation is strong, and it works. Because if we work together, great things can happen. I look forward to continuing to train my current athletes with this philosophy, and I always welcome new athletes. Together we are strong. Send me an email to get started: laurie@vformationmultisport.com

Surry Century Ride

SurryCentury

The Surry Century Ride on September 8 was my second century ride of the summer while training for Ironman Chattanooga. My friend, Catrina, suggested the ride because it was perfect timing in our training schedules–she’s training for Ironman Maryland the day before Ironman Chattanooga.

This ride is in it’s 26th year in rural Surry, Virginia on rolling country roads through lush farmland. Compared to my last century on July 28, I would have to say that this one was a success: I didn’t get hit by a car, I didn’t get lost, and I didn’t get a flat. And I finished all 102.41 miles of the three loop course.

The three loops for the full century was an ingenious idea compared to one incredibly large 100 mile loop because after each loop, I could return to my car to get anything else I might need, fill up on more food, or refill my water bottles. The first loop was 50 miles, the second was 28 miles, and the last loop was 23, which made tackling all 100 miles mentally manageable. The long 50 mile loop had three rest stops, and the two shorter loops had one rest stop half way through the ride. All of the stops were well-stocked with homemade and store-bought goodies: the banana pudding was a favorite.

My goal for the ride was to keep my heart rate in check. Sure, I could have gone faster, but for the Ironman, I must be in zones 1-2, and that’s exactly what I did. I averaged 14.7 mph for the full century– all despite the hills, a headache that began around the three hour mark and intensified, menstrual cramps that made me want to double over the on bike, and hot and humid conditions. Even though I kept getting blasted by bursts of hot wind over the fields, my heart rate stayed within the required zones. I’ll call that a win! My speed for zones 1-2 used to be in the 12-13 mph range, but now I’m close to 15mph for a century in the heat and humidity with some hills thrown in. Let’s just say that I am pleased. I could have easily gone the 14 miles more that are in Ironman Chattanooga’s bike course, and I would still have time to enjoy the full marathon run afterwards. Because I can run on tired legs for pretty much forever.

I made sure that I fully enjoyed this ride: I rode with five guys riding in a pace line, maintaining 17 mph and weaving in between the tires, I rode slowly with some single riders needing a boost, and near the end I made sure to ride in aero to cut through the relentless wind while going uphill without a care in the world for my speed.

Thank you to those pace guys who let me join them for awhile and were confident that I could keep up–the Star Trek jersey one of you wore was perfect. Thank you to Arnett who was a pink beacon of hope in the distance when I saw absolutely no one else on the second loop through Chippokes Plantation State Park and thought a bear and her cubs would come lumbering out of the woods; I’m glad I caught up to you! Thank you to one of the ride organizers who rode me into the finish and chatted the whole time.  Thank you to Michael who could read the cue sheet expertly while riding and made sure we were on course. A BIG thank you to Catrina for recommending the ride and for keeping me on the right track at the very beginning  (you rocked those hills and rode FAST). And, thank you to Phil and Sophia who support me through all of this crazy Ironman training. No one does anything alone. Ever.

USAT Nationals

 

Cleveland is my home town, so when USAT decided to hold Nationals for 2018 there, I was beyond thrilled. Two of my athletes were also competing as well, which meant that a trip to Cleveland was in order.

If I’m not participating, I love to be a spectator for these events. The weather leading up to Nationals looked iffy at best with thunderstorms in the forecast, but by race day the skies cleared, and the Lake was deemed safe for swimming after high bacteria levels from storms forced beach closures on Tuesday.

At 7am on race morning, the water was calm like glass. That quickly changed–winds picked up and hacked at the smooth surface, creating greater than two foot choppy conditions far away from shore where athletes cut through the water. Sighting with water slamming your face from every direction is nearly impossible, yet the swim went on for over two hours with staggered heats to prevent bike traffic and congestion on course.

I set up the app to track my athletes, got coffee, and sat down on the rocks near the Lake to watch the swim. From the rocks, I could see where the bike and run courses seemed to overlap from the Shoreway to the trails below, which made this event very spectator-friendly. The Lake was clear from my vantage point revealing the rocks hidden below. But don’t let the calmness fool you–Lake Erie is one of the most treacherous of all the Great Lakes with an average depth of 55 feet and a max of 210 feet combined with a nasty undertow that has pulled many swimmers offshore and has swallowed numerous ships en route to interior ports. One man from Oklahoma died during the race and was found floating at the surface, rendering CPR useless. He was pulled out by the US Coast Guard who did their best to resuscitate him. (I didn’t find out about this until after I got home since I was already waiting for one of my athletes to exit the water).

Because of the location at Edgewater Beach, I was able to see each of my athletes finish the swim and locate them on the bike and run course. This was a challenging race with one of the hardest swims I’ve ever seen combined with hills on the bike and run. Athletes who competed in this event are tough, just like the city of Cleveland.

Cleveland is the kind of town that gets up when it’s knocked down, and this event is part of the revitalization of this rust-belt city.  I hope that all of the athletes enjoyed Nationals, despite its challenges and tragedy, and will come back to visit the city to appreciate its museums, especially the Cleveland Museum of Art, the Rock-n-Roll Hall of Fame, the restaurants, the West Side Market, Playhouse Square, and much more. If you are an athlete visiting the city of Cleveland, bring your gear! Cleveland has hundreds of miles of trails and roads through the Cleveland Metroparks and along the Towpath for the Ohio and Erie Canal. I’m happy that USAT chose Cleveland to host Nationals, and I’m proud to be born and raised in this great city.

Congratulations to my athletes for competing in a tough race with the best in the nation!

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Do What You Gotta Do

Streetlights lit the rain slick roads before sunrise. The headache that started on Friday throbbed above my right eye, making it droop with the weight of pain. Ikaiku was already waiting on the trainer with six water bottles lined up and muffins wrapped tightly on the ironing board near the charging iPad in preparation for a five hour trainer ride. I planned to binge watch episodes of The Crown and check in with athletes racing in Lake Placid.

But, this wasn’t how everything was supposed to go. I was scheduled to ride outside for six hours on a hilly course, meeting a local group ride in the middle of my long ride that was to be followed by a one hour run. I was signed up for the NJ State Triathlon on Sunday too. But, I’m still in recovery mode from over-training. And, then the rain rolled in and spiraled around a low pressure system overnight and with that–all of my plans flew away. Plus, Phil had Navy Reserves all weekend, which left me alone with the kid and the weather. Should I have gone early at 6am and rode on wet roads up to 45 miles away from home before the rain came back? Who would come and get me if I got a flat? What if I slipped off the wet roads while going downhill?

All of these thoughts stressed me out. I don’t mind riding in the rain, but I like to have backup at home–someone to call and pick me up if necessary. So, I did what many triathletes do: I rode on the trainer for five hours in the basement, starting at 5am to minimize the time suck on the day. Because I still have a kid at home. Because I am a mom. Because Phil was gone for the weekend. Because I still had laundry to do later, the house to straighten up, and dinner to make, the kid to check on from time to time, and a movie to go see. Because like most Ironmen before me, I am not a professional athlete and need to find the time for training in my schedule and balance a life outside of the sport. I marked the hours with each episode of The Crown and moved one finished water bottle at a time from the desk to the ironing board each hour. I ate a muffin, cranberries, or a banana every forty-five minutes to keep from bonking. There are plenty of worse things to be doing for five hours straight than riding my bike on the trainer–driving a car because I fall asleep at the wheel, being stuck on a plane on the tarmac for mechanical difficulties (two hours), spring cleaning the house, packing or unpacking for a move, waiting at the DMV for any length of time…

So, even though the rain held off until late in the evening on Sunday, the roads were dry by mid-morning, and all of my other plans fell through: I did what I had to do despite the long list of “buts” filling my head because I got it done instead of not doing it at all. That’s what makes an Ironman: getting it done as best as you can.

Philly Women’s Triathlon

The Philadelphia Women’s Triathlon with Delmo Sports had a 400 meter swim in Kelly Pool, a nine mile ride, and a 5K run through Fairmount Park. I couldn’t have asked for a better day: low humidity and a beautiful setting.

The pool swim began with two swimmers side by side and sent off five seconds apart, which made it more like a free for all open water swim, but in a pool. I noticed a few swimmers bottlenecking at the turns, which meant that flip turns were out, and some swimmers thought they could swim faster and went in an earlier heat, but slowed down after 50 meters.

After observing the first heat, it was time for my heat. I knew I couldn’t do flip turns under the lane lines with all of those swimmers in the way, and I planned to pass people who were slower. That’s just what I did. I kept pace with a woman I was talking to before the race, and we flew by the slower swimmers ahead of us; at one point I passed in between two swimmers, and she passed on the far left. Boom!  When I could, I drafted right at her feet because she was a tiny bit faster than I am. When I got out of the pool, I ran the longer than usual distance to my bike in transition.

My T1 was quick, and I was off on the downhill of the bike course in no time. MLK Drive still had potholes, and I’m getting used to aero on my new bike, so I stayed upright the whole time. I passed a bunch of cyclists, and only three people passed me. I felt strong on the bike, despite my high heart rate, enjoyed the scenery, and then rode up the big hill to transition after the short nine mile ride.

T2 took even less time than T1. Soon after I started, a new triathlete caught up to me and asked if she could run with me for a bit. Her goal was to not walk at all during the 5K, and she wasn’t sure if she could keep up with my pace. I thought she could maintain the pace I was running, and she stayed with me throughout the whole 5K. We ran by Shofuso House, sculptures in the garden, and a beautiful fountain before making our way back to the finish, talking throughout the run. She kept saying she wasn’t a good runner, but I reminded her that she was indeed running and running well for her first triathlon.

About a half mile from the finish, I told her that we need to pick up the pace and take bigger strides. Being six feet tall, she had no problem with that. I took faster little steps to match her big stride, and we finished strong. Best of all, she didn’t walk for the entire 5K and met her goal.

Could I have run faster? Maybe. But that’s not what this sport is about. Congratulations, Anastasia! I hope you’re celebrating with friends and family tonight! Maybe I’ll see you next year at the Philly Women’s Triathlon! I plan to race again, especially for that medal the size of a small plate! Congratulations to the athletes who train with me at the Y and raced today! You know who you are and you all ROCK!

Firecracker Kids’ Triathlon

This little gymnast did her second triathlon over the Independence Day holiday in Cambridge, MD, where Ironman Maryland is held, with her BFF from Norfolk, VA. She’s done more than her fair share of 5Ks, and even though triathlon is not her main sport, she can still hold her own in a race with swift kicking on the swim, an easy transition to the bike, and then nailing the run. She’s strong and determined to succeed.

The kid already has her eye on my road bike with the aero bars to replace her current hybrid so she can ride faster. Maybe when I upgrade my roadie, she’ll get my old one? She already hops on it while it’s on the trainer even though her feet barely reach the pedals with the road shoes attached. Her eyes are aglow when gazing at my time trial bike that she refers to as my “Ferrari”. She can’t have that one though.

She’ll have to wait on a new bike until she outgrows her old one. In the mean time, she’s still fast on her hybrid and is learning about the support from other athletes on the course, especially from her BFF.  In one of the photos, her friend took off her shoes since she finished earlier, but she wanted to run her friend in, which is exactly what she did–barefoot.

Triathlon is always more fun with friends who are willing to go on this crazy journey with you. I hope that these two will do many more races together and have a sport they can grow into.