Before the Snow Run

Even though it was in the mid 20s this morning, I headed out for a run before the snow. It was cold and windy, but clear. Venus shined brightly and icy patches near the curb were easily spotted. Like the holiday lights on our route, conversation made the run go by quickly and seem less cold. My puffy hat helped too.

The clouds rolled in around mid-morning and sifted sugar on the sidewalks and garden by early afternoon. I made some hot chocolate to go with the powdered doughnut outside so I could watch it turn from sugar to a thick icing, whipped by wind. I really don’t like snow, but I want some doughnuts now.

In two hours, over 2 inches have fallen and counting…


There are times when things need to be cleared from the calendar, and the pandemic has certainly seen to that, turning everything upside down. But the one thing you can do is to be consistent through it all.

The problem with that is if you are stressed out with stay at home orders, whether or not school will happen for the kids, whether or not you’ll be working full time, etc., consistency is hard. With the athletes I coach, the ones who are most consistent have the biggest payoffs. Yes, there are days I tell them to take the time off after looking back at heart rate data, training intensity, and other times I’ll adjust the intensity or duration of the workout or both. However, most of the time, if they just start the workout, they end up doing the whole thing anyway.

That’s consistency. Making the time to do the training the right way. Even if time is limited, just doing most of the scheduled workout is beneficial. If you find that you’re taking too many rest days, or you’re too tired to train on most days, then I would start looking at the amount and quality of sleep you’re getting and whether or not your fully hydrated (I’m not saying to drink tons of water so that you’re peeing every 15 minutes, but drink enough so that you’re not thirsty).

Consistency is often boring. Be boring when it comes to your workouts, and you’ll thank yourself later. So that’s my mundane thought for the day: be consistent with your training and save the lack of a plan for later.

Training in the Time of Corona

Gabriel Garcia Marquez is one of my favorite authors, and if you haven’t read “Love in the Time of Cholera”, you should. This is where I borrowed my blog post title from. Many athletes have a lifetime love affair with the sport in much the same way Florentino loves Fermina in the novel, so here goes.

Athletes without access to a pool will while away their time with dry land and strength exercises before returning to their love of the pool and open water. So, be patient, and while you wait for the pools to reopen, here is a dry land workout you can do:

Warm up for 5 min on the bike, walk, or run briefly and then:

10x double arm freestyle pull
5x single arm right
5x single arm left

Dead bug
3-5 min plank–rotate between all of the plank exercises

10x Chest Fly
10x Reverse Fly

Monster Walk

10x double arm freestyle pull
5x single arm right
5x single arm left

Don’t worry, pools will reopen, and you will get stronger in the interim. For the bike, most of us can still ride outside. Use this time to explore new routes in your neighborhood, practice on hills, and ride with your family, if possible. The other great thing about the bike is indoor training if you have a bike trainer and a subscription to Zwift, Trainer Road, etc. You can decrease your time and focus on intensity, which will make you even faster when you do get back to riding outside. Also, you can virtually ride with friends on Zwift and other platforms to help stop the spread of the virus. Ride on!

Last of all, for the run, embrace running solo and without music. If you’re in an area where you do not have to shelter in place, go it alone and easy to maintain your aerobic base. Conversely, you can also take your workout to the track or treadmill to increase your speed and strength.

Here’s one of my favorite run workouts for the treadmill from my running journal from Runner’s World. The treadmill keeps you honest and your pace steady, so use it if you have one and are stuck inside (this workout can also be done outside):

3, 2, 1 Repeat Workout

Warm up for 10 min at zone 1 pace

Run 3 min at 30s faster than 5K race pace with 3 min recovery

Run 2 min at 1 min faster than 5K race pace with 2 min recovery

Run 1 min FAST with 1 min recovery.

Repeat 2-3x

Cool down for 10 min at an easy pace.

There you go! Stay true to the sport, but please rest and recover, check in with friends, family, and your neighbors, find time to read non-triathlon related books, catch up on home improvement projects, and sleep in! We got this! Practice social distancing and take care of yourself and others.

Philadelphia Half Marathon

This post is long overdue just like the PR I got in this slightly hilly half marathon. My last half marathon PR was at the Dismal Swamp Stomp in 2016 on a pancake flat course, so even though I didn’t train to get a PR in the Philly Half, I did! And on hills no less.

How did this happen? Since finishing Ironman Maryland, my run times, quite frankly, sucked. There is no better word to describe how slow I was, and I’m surprised my running buddies stuck with me for the months of slow running that followed. No kidding. Most days, I would tell them to run ahead and take a short cut to meet them at a later point in the run. Months went by like this: I would show up for the group run and then watch everyone run ahead of me at my pre-Ironman pace five minutes into the run. It was early. It was dark. And, I was alone. A lot. I thought my days of running PRs or records of any kind were behind me.

Frustrated with my sucky run times and stagnant bike and swim times, I decided to take a different approach in 2019. 2019 was going to be about finding my ideal body weight, having no pressure workouts, and seeing how many people I can take along for the swim, ride, or run. And you know what? This worked. Hello to new records in the sprint, Olympic, and half marathon! Let’s see what 2020 holds. Until then, there is always time for coffee after a workout.

Relax, Don’t Do It

Because I deal with anxiety, telling me to “relax” pretty much makes my head explode, but that’s just the thing to help with training, particularly in the off-season.

I’ll put it another way: stop caring so much about your performance on every single workout or for every single race. The moment I stopped caring and changing my perspective is precisely when things got better: the quality of sleep, what I ate, and my overall performance did improve as well.

I stopped caring what my run pace was during group runs, I stopped worrying about keeping up in the fast women’s lane in masters’ practice, and I stopped thinking about people passing me on the bike trail. And, I stopped caring if I broke personal records from previous races. Because: shhhhh… no one cares (but you).

You know what? Some days I keep up with the fast ladies in my running group and surprise myself on 100 repeats in the pool. I’ve even been on the bike trail a few times: no one has passed me yet. For upcoming races, I plan to have a conversation with my running buddy, Marianne, and take photos of the places we’re going to pass during the Philly Half Marathon. I will race side by side with my daughter in the Philly Women’s Triathlon this July because a new PR in that race is meaningless compared to showing her how awesome triathlon is. And, my friend, Lori, will hold my hand as I jump off the back of the ferry for Escape the Cape this June because I will need it or someone is going to have to push me off! I even plan to do a Fork to Fondo of 82 miles with Marianne. She has a new bike, so why not ride it through Amish Country and eat really good food?

Slow down. Enjoy the ride. Do it because you can, and take a few people with you on your journey. I bet your overall performance will improve as a side bonus.

Tri AC

Atlantic City’s neon skyline lights up the predawn sky across the back bay. The buoys are out for the swim course on the black water. There was no need for headlamps with the the huge spotlights flooding Bader Field. I easily found my racked bike and started setting up transition, keeping an eye on the time so I could check on my athletes racing today as well. Phil’s bike was next to mine on the rack as he set up for his first Olympic distance event.

At 6am, I met up with my athletes at the bike out for a quick picture, but one of them wasn’t there after waiting for a bit. I hoped he would make it in time for the race (he did, I checked his bike before leaving transition). Even though I’ve done many of these events, I’m always nervous before the swim start: I want to see what’s below, and I don’t want to see what’s in the water, all at the same time, so I tend to focus on eating my pre-race bagel with jelly and chatting with my athletes to see how they’re doing.

I timed the line for the port-o-potty to fill up the last thirty minutes prior to swimming. John Kenny of French Creek Racing was there with Christina, whom I met for the first time. We discussed the swim and the incoming tide, the water temp, the usual swim stuff. Soon, I went back to where Phil was waiting, gave Kathy a big hug before her swim start for the sprint race, and went to find Jamie and Margaret again so we can start swimming at the same time. Megan spotted me, and we talked for a bit before she went to find the rest of her Philadelphia Triathlon Club teammates. It was then that Geoff stopped by to stretch and warm up for the swim. The triathlon community is one big family, which is why I love the sport so much.

It was time to line up for the swim; Phil went to his swim wave and put on his cap and goggles. Jamie and Margaret were there as we made the slow walk to the swim start. Five athletes went into the water at a time off the boat launch to spread out the swim and bike course. Our turn came quickly, but we let the other two athletes in our group of five go ahead, and the three of us entered the water and started the swim. With a temperature at 81.5 degrees F, no wetsuit was needed. The saltwater instantly pickled my mouth, but it was smooth and calm. I passed lots of swimmers, and a few passed me, but I found my rhythm and had space to settle in.

Out of the water, I ran to my bike, quickly donning my gear. The wind was strong on the way out of Bader Field and on the Atlantic City Expressway to exit 5, but I hunkered down in aero and kept going. I got off at exit 5 and flew down the Expressway back to Atlantic City with the tailwind pushing me along. I kept up the pace for the second loop, trading places with Anne Marie from time to time. Christina passed by me and cheered me on. I kept waiting for Phil to pass me on the bike, but he didn’t catch me, and I didn’t see him until the run.

Into T2, I flew off the bike, racked it, and was on my way on the run. Police held back traffic for athletes on the way to the Boardwalk for the 10K. The boards were soft and springy on the run, until I hit the sand. Then, my legs felt like lead. There is always sand on the run at a DelMo Event. I ran with a few other athletes on course, one who was doing his first Olympic distance race.

I enjoyed every moment of the race, and I know my athletes did too. One got 2nd place in his division, another conquered fears of the swim, and others did their first tri ever. Phil isn’t new to the sport, but he did his first Olympic distance race! All of them finished strong, and I couldn’t be happier. I was on my way to getting a PR at that race, but with the shortened swim, it doesn’t count as a PR even though my pace per 100 was seven seconds faster than the last time I swam it. My bike time was three minutes faster too. I would love to do this race again, maybe next year?

Then and Now and Onward

I’m not one to do weight loss posts or befores and afters because I think those posts promote a sense that your past self is somehow bad, while your new self is better, and that’s just not true. Posts like that promote self-loathing and the idea that your body is never good enough when its capable of doing amazing things.

In light of that, during Ironman training in 2018, I found myself at the proverbial crossroads. My periods were getting to the point that I couldn’t do anything for about three days during each cycle. I won’t bore you with the details or gross you out, but I basically found myself on the sofa doubled over in pain for those days each month. I made an appointment with my OBGYN who recommended a number of options for relief: one of which was surgery. Obviously, I couldn’t possibly do anything about that while training for Ironman Maryland, so I sucked it up on the bad days and took way too many aspirin for relief, scheduling surgery for late 2019.

Ironman Maryland training gave me time to think. A lot. Especially with the long rides on Thursdays and long runs that followed. One thing that my doctor mentioned that stuck with me was cutting back on sugar for relief. When she mentioned it, I laughed and said, “I’m not here to experiment for months in order to find relief.” No way. I did nothing about my diet other than cutting back on chocolate chips for snacks and hot cocoa (see, even coaches have bad habits).

I did the Ironman and fell back into routine training of 8-11 hours per week, all while keeping the changes I made to my diet. Still, the scale kept going up for my weight. What the hell? How can someone like me who eats a salad with tons of protein for one meal and exercises up to 11 hours a week keep on gaining weight? Is it because I’m in my early 40s, smack dab in the middle of middle age? Is it perimenopause? Is it still the occasional Starbucks or those damn chocolate chips in the house? And for the love of God, is it cereal?

During training for Maryland, my weight dropped to 145 lbs at 5’4″. Not bad. Now, in February of 2019, I’m back up to 152 lbs? Seriously? Something has to be done.

I found myself frustrated and scrolling through the Women for Tri Facebook group instead of doing what I was supposed to be doing, and I stumbled upon a thread about weight loss. Whatever. No, I read through it, and some of the members recommended Stronger U.

I checked it out online and consulted Dr. Google, you know, the usual suspects, and figured out that Stronger U is a macro counting system customized for your current activity level, age, etc., etc. I’m a sucker and signed up for a weight loss program for the first time in my life, downloaded My Fitness Pal, and got started with a nutrition coach. I thought it wouldn’t hurt to try out the program for three months, so I did.

But it turned out to be more than neurotically counting macros on the app, over time, I realized that my snacks made up half of my daily food intake. HALF. I like to eat like a baby: small portions throughout the day or every 2-3 hours. I am always snacking, but what I was snacking on totally sucked. Those chocolate chips? Yeah, I had three small 1/4 cup servings per day for ONE SNACK. Hot cocoa? Two to three cups (after lunch, afternoon, after dinner). Starbucks runs? Almost daily. Yikes! My main meals were healthy with vegetables, protein, and all of that goodness, but clearly the two bowls of hot cereal I was eating before bedtime wasn’t helping my body in any way.

So, did I lose weight with Stronger U? Inches? Of course I did. But I learned so much more about how to properly eat to avoid my hypoglycemic highs and lows that left me so shaky or jittery that I had to eat something slowly until the cold sweat and heart palpitations subsided. Yeah, my body used to spike and crash. It doesn’t anymore. Even if I feel hungry before I eat, I have yet to experience that sugar low. I’m also following up with my doctor because I think surgery is no longer necessary, and I would like her opinion. You see, I cut sugar down to under 60 g per day by counting macros.

Because of all of this, my past self wasn’t bad at all, and my present self is still learning. I’m not going to post the macros I use because everyone is different, and this is not my area of expertise. Nor will I post a “before” and “after” picture because those are lame, and there never really is an “after”. But, I will post data of my progress that took well over a year that is still “in progress” now. What this data does not show is my resting heart rate went down from 63 bpm to 57 bpm, my zone 2 pace for running is down a minute per mile from last summer, and I recover faster from racing that I previously did. There are no perfect numbers that I’m aiming for, but these numbers represent work over time: just like training for any event.

And, yes, it was the cereal. And the chocolate. And the hot cocoa. But mostly it was cereal’s fault.

Philly Women’s Tri

This race report is long overdue with the Philly Women’s Triathlon on July 8, 2019, but that doesn’t mean I forgot about it. In its second year, the Women’s Tri is a highly organized event from start to finish, has great crowd support, and boasts a pool swim and a closed course for the bike and run. It’s the perfect race for beginners and experienced athletes alike.

The swim takes place in Kelly Pool near the Please Touch Museum in Fairmount Park close to the heart of downtown Philadelphia. DelMo Sports’ drone buzzes overhead to record all of the cheers and waves from the athletes waiting at the swim start. I decided to start in the third heat, or the 5:00-5:30 min heat for a 300 meter swim. My time should be right in the middle, but it ended up a little slower since I had to pass a few athletes while doing the serpentine swim. I ducked under the lane line to pass one athlete, misjudged the pool depth and scraped my knee. I didn’t think anything of it at the time.

Once out of the pool, I ran as fast as I could in bare feet on concrete and then grass to my bike. I sat down, wiped my feet, and saw BLOOD. Lots of blood was dripping down my leg from that tiny scrape on my knee from the pool. No matter, I threw on my shoes and helmet, and then I was off! I chose my road bike to bring to this race since I needed to get new shoes for my TT bike, but it wasn’t a big deal. I can ride my used $500 aluminum frame roadie as well as anyone, and FAST! After all, it is my Ironman bike, my mini-van of a bike, and the bike that I can have afternoon tea on with real China bike. I can ride that bike all day long.

Blood continued to drip down my leg and into my shoes, so I ignored it. I thought it would stop bleeding eventually and might make me look like a beast for the race photos (too bad you can’t see the blood in the photo below). I continued to pass athletes on the bike, and a few passed me on their TT bikes too. The bike course wasn’t crowded and there were no cars to worry about.

As soon as I started to make my way up the hill to transition, I noticed another athlete in front of me on a hybrid, and all I could think of is that I needed to spin my legs fast enough to catch her on that hill. And, I did.

Into T2, I racked my biked and traded the helmet and bike shoes for running shoes and a hat: I was on my way. Transitions this year for me got faster too. Boom! Done in a few minutes max.

For the first half mile or so of the run, I couldn’t feel my legs. Typical. It was hot and humid by now too, and I don’t do well in the heat. So, I made it my goal to keep running no matter what and sip on the Tailwind in my bottle. That’s exactly what I did. I ran by the sculptures, Shofuso House, up and down little hills, and saved enough for the final kick to the finish line.

I highly recommend this race to anyone who is new to the sport or wants to race in Philadelphia with the cancellation of the Philly Escape Triathlon in late June. Lots of my friends will be there next year and so will my daughter! Come and race with us! 300 meter pool swim, 9 mile bike, and 5K run. And best of all–you’ll get a medal the size of a dinner plate, good food, free photos, race tank top, and lots of other swag.

Visualization and the Athlete

Lake Erie from Edgewater Park in Cleveland, OH during USAT Nationals on August 9, 2018

Lake Erie in Cleveland is known for its fickle ways, changing from smooth as glass to a washing machine of waves in a short amount of time, bringing with it sudden changes in weather. Any local will tell you to watch out for its rip currents. So, how do you prepare for something like that as an athlete?

USAT Nationals will be held in Cleveland, OH again this year at Edgewater Park, and, yes, you do have to prepare for the unexpected. Last year, I watched the Lake go from smooth to choppy, with waves over three feet high, in the course of thirty minutes, making it difficult for athletes to sight. Many of them swam for 1.2 miles instead of the 1500 meters of an Olympic distance event.

As an athlete, you practice the swim, bike, and run often in your training, eat the right things (mostly), and carve out time for rest in your busy day, but if you’re not practicing visualization and positive self-talk, you’re missing out.

Here’s why.

  1. See it: Practice visualizing how the race will unfold. Look up photos of the area where you’ll be racing so it will be familiar to you. Think of how you’ll set up transition, practice your race day plan and working with your gear in a mock transition to further reinforce your daily visualizations, and see yourself moving through the different segments of the race. Most of all, see yourself crossing that finish line, one step at a time.
  2. Plan it: Because you’ve spent time thinking about how your race will go, there is nothing new. However, if something new does come up, you can think about how you’ll work through those difficulties with a plan of action–dropping a bottle on the bike, getting a flat, dealing with a crowded swim field, handling heat or cold on the bike or run. Besides having a plan for the unexpected, have an overall race day plan of what you’ll eat and drink and when. Know how you will pace the race based on the course and terrain. All of this will help with your anxiety levels.
  3. Practice it: In addition to thinking through the unknown, develop a ritual before the race, practice your transition with all of you gear, and then visualize how it will all happen. A good ritual to have is: set up your gear, eat the same thing you normally do right before the swim, and find a quiet area or sit for a moment in transition to focus on your breathing (maybe even listen to music or headphones). When you’re ready to get in line for the swim start, focus on being calm in the crowd by breathing and visualizing your swim. In addition, practice the skills you’ll need such as changing your tire, setting up transition, eating and drinking on the bike and run, etc. It’s also a good idea to train for the swim, bike, and run in places with terrain that resembles your goal race.
  4. Win: No, everything won’t go according to plan all the time, but more often than not, you’ll be successful. Looking on the positive side will also help you learn from your mistakes so you can move on and become a better athlete.

See. Plan. Practice. Win.

Why Using “Sherpa” is Cultural Appropriation

Ever since I got into the sport of triathlon, I’ve heard other athletes ask me if I plan to have a “Sherpa” for my first Ironman, and if so what that “Sherpa” would do. This has always rattled me because it reeks of cultural appropriation. How can I possibly call my husband and family my “Sherpas”? It’s insensitive and inappropriate.

If someone is a Sherpa, they are part of an ethnic group of people, mainly from Nepal, and in addition to being their own distinct cultural group, they have helped many climbers summit the highest peaks of the Himalayan Mountains. But what they are first is an ethnic group of people–not a brand name for sports clothing and certainly not a name you give your support crew–they are people.

To me, calling your support crew “Sherpas” is just wrong. It’s no different than naming sports teams after Native Americans, donning feathers, and attending a baseball game while beating a drum and mimicking Native American Dances. It’s like calling your support crew your “slaves” for the day. Would you do that? I don’t think so.

Why not go with simply: crew? Or race crew? Race support? When Phil assisted me with all of my gear at the end of Ironman Maryland, he told me he would like to be called “Iron Mule” (wait here, hold my gear) because of the play on words. I motion that race support for endurance triathlon events be called “crew” or “IronMule”, depending on your support crew’s sense of humor.

IronMule (noun): person who waits all day long while their athlete does an Ironman, tries to track and find them on course to cheer for them for a matter of seconds, and then collects all of the gear at the end of the day while the athlete tries to eat normal food for the first time. It’s a thankless job, really, being someone’s crew, but the athlete wouldn’t be anywhere without all of the support of family and friends and especially the IronMule.