Wednesday, December 2, 2009

Off season

Lately, its been all I could do to get to the gym, and I haven't been back for Masters since my last Tri (that's on the agenda for this month). But I am working on staying focused on my health (that's a hard one for me, despite my background and training-since I am a food addict), and have come up with my get FIT, FUN, and FABULOUS(triple F) plan:

1) Be mindful/conscious, especially when eating
2) Be open and honest
3) Move My Body daily
4) Drink lots of water (and no soda!!!!)
5) Set realistic and specific goals and measure them on a defined schedule
6) Make my health a priority
7) Get a monthly (if not more) massage
8) Cook More -whole, organic, luscious foods
9) Eat Out less
10)Love my body daily (through words, movement, praise, gentleness, and physicality)
11) FORGIVE MYSELF
12) Set the example for my children
13) Be UNAFRAID, or be afraid and do it anyway :)
14) Bask in the brillant light emanating from my soul :):) (two smiles for that one)
15) Stop rewarding myself with food
16) Talk about my feelings so I dont stuff them with food
17) DANCE!!!!
18) Listen to great music!

Granted, this is what I need to get myself to triple F, and I will add to it as I think of things, but feel free to adapt it to your needs too. I actually wrote these steps in a great book I am reading by Janice Taylor, called Our Lady Of Weight Loss. She is a weight loss artist, and instead of stuffing herself with food, she makes art out of it. She reminded me that this process is supposed to be fun and freeing, and its about be true to yourself and letting go of all of the shame, guilt, blame, and fear associated with excess weight (and a sad heart).

So after I bask in the glow of my new fabulousness, I plan to (goal setting, see number 5):

Lose 30-40 lbs (if it works, Ill share my secrets in 2010)-yes I know I need to be more specific here, but ill do that starting mid-January

Go to Masters Swim at least 3 times per month starting in Dec 2009

Run .5 miles more every week until I get to 4 miles starting February 2010...on my way to training for my first Olympic Distance Tri next season.

Ill post my before pics here for you after I get the nerve to take them that is...

Wednesday, October 28, 2009

Swim Lesson #4 comments

Kelly

Very good to see you and despite not swimming as much as I would like, you are making good progress - you are very coachable! I was most happy with the beginning of a real FLOW in your stroke. You are now controlling your body AND doing it less mechanically...more fluidly. As everything in swimming directly/indirectly affects the body position, small corrections now bring great results! Your head is much lower in the water and your head/spine line is looking fish-like.
Initially, you were entering too early in the front (near your ear), but we made the correction to allow the high elbow position carry further to the front before getting wet - this resulted in several important advances:

- hands going back UP to YOUR balance spot of +/- 5"
- arms reaching more straight into your corners, not crossing into the middle
- hips able to rotate easier around your whole body line

The next aspect we unlocked was a slight hesitation of your hands when they initially touch the surface. You are now reaching THROUGH the surface and out into your balance corners - this did amazing things for your fluidity... I hope it felt good. It allowed you to have a more natural cadence resulting in more speed - no extra effort.... ****Your left side is the most to blame!!

Although the Finis snorkel will take a nose plug to work for you, please pick one up and work some time into your swim withe snorkel - the whole purpose is to take your mind COMPLETELY off of needing to breath and onto the stroke dynamics. This is a powerful effect and is used by athletes through the Olympic level.

The SWIMITTS are REALLY great for you - keep it up. Interestingly, I gave them to a young stud this morning at the Y. This kid is in his 30s and we bother each other, as we are both a bit competitive - he can swim... Swam through college... I could tell he thought they were silly and did not give me much after swimming a few 200s with them on... BUT, when he took them off and swam his final 200, he stopped and told me that he was REALLY FEELING IT. He liked them.. cool. They work. They will continue to stretch you out and deepen your understanding of the catch dynamics. Use them for ANY distance (even long) and then remove them immediately (as we did) and continue swimming THE SAME WAY.... Allow them to work on you!

Last, I want to advance you and keep you challenged and motivated... Please get in the pool without Masters once and a while and have a Kelly Swim Day. Practice the corkscrew. This drill will make you a much better freestyler and keep your muscles loose via protagonism and antagonism. The pivotal point is the moment of transition - keep a tight core and a long reach. Feel the streamline and the body rotation during freestyle and match it when doing upside down freestyle. Enjoy this drill... At least 100 meters per session....

Keep the faith, girl...

Tuesday, October 20, 2009

Full Disclosure

I originally starting doing TRIs to give myself a goal that would keep me working out consistently. And the more expensive the race, the better, because I hate to lose money, and that would just add to my motivation. But honestly, the most important reason I wanted to do this was to lose weight....to release weight, to stop weighing myself down (as I heard on the biggest loser tonight). I am a health coach. I know what to do to lose weight...much more than I would ever need to know. I need to move more and eat less. I need to eat whole organic foods. I need to avoid diet sodas (since I have reactions to artificial sweeteners). I need to find space and time to meditate and be with myself. And I need to forgive myself for not being perfect.

But it is so much easier to keep eating and bury the pain down under the food. And to tell myself that I am doing the right things, and I just cant lose the weight. And to focus on everything else but my real issues.

I am AFRAID. AFRAID of my power, my brilliance, attention, succeeding, failing, feeling limited, looking amazing, losing my husband, or even worse, leaving him.

I am SAD. Sad that I was not able to breastfeed my son after everything I tried with my diet failed to stop his eczema and his allergies. Sad that I feel like I failed him. Sad that I feel like I failed myself. Sad that I don't put him to bed anymore because it reminds me of what I am not able to do. Sad that I will not be having more children (due to choice not biology). Sad that I felt so beautiful in my big, pregnant body, and so ugly in the same body when I am not pregnant.

All of this came out after my massage today. I asked my therapist who has experience with Reiki and Chakra balancing to get my body ready to release the weight I have been holding onto. And he asked about my breastfeeding due to something he was sensing during the massage. After hearing the story, he told me that I need to accept that I gave my best to my son, and continue to do so. That Kieran loves me no matter what, and I give him everything he needs. That I need to forgive myself, and allow myself to heal. And I cried. And I am still crying. I need to release this, I need to be honest about it, and I need to ask for love and support to get me past this and to a place where I love and accept myself unconditionally no matter if I am 185 pounds or more or less.

And then maybe I won't have injuries throughout the season...because I now believe they were due to energetics more than physical issues...and then I can work to release my fears and the weight...and then subsequently be a better Triathlete. I want to set a good example for my children, I want to be the best and the strongest I can be, and I want to feel peace in my heart.

So here I go.

Hard to focus

When life gets in the way of training, what do you do? I try to refocus, and take my training one day at a time. But lately, that has meant I havent gone to the gym, and Ive been spending more time resting my body than working it. That is good and bad. Obviously, I have needed the rest, especially as I have been sleeping 8-12 hours a night for the last few weeks if I can. It is as if my body is fighting something off and it needs all that extra rest it can get (or could it be my infant son waking me up at least once a night that still leaves me unrested?). But at this point, especially as the 1/2 marathon is looming only 4 weeks away, I need to get my butt back to the gym, get my body moving.

Last night was Masters, and I was on my way there, right after I took a little rest that is, and wouldnt you know it, but I woke up at 7am this morning to realize I missed it. And tonight is Happy Hour, a funky dance/movement class that I intend to go to at 6pm. But I have a massage scheduled for 4:30. Wonder if that will energize me or make me drive home to bed again?

Needless to say, I have been to the doctor, and have a few things going on, but nothing that should affect my energy. Perhaps it is the dread of doing the 1/2 marathon when I was plagued with injury and pain all during my tri season...and I doubt my ability to finish. Or maybe its just that Im a lazy butt that enjoys TV in the evening with my family more than working out? Probably both, but I am committed to at least trying to get back to my training (dont you like that-committed to trying). I know, there is no TRY, only TRI and DO (and DU-but thats another blog)...

Monday, October 12, 2009

Zipping through the forest

Mark took me to a ropes course at Spring Mountain for an early birthday outing yesterday, and we had such a great time. We zip lined through the forest 6 times, taking in the beautiful fall day, and performed ropes challenges (one was extremely tough) that didn't feel like much work but my body is telling me today definitely was. I love working out without consciously doing it! Now if only I could train for a triathlon without knowing it, right?

Thursday, September 24, 2009

Control that stress, weigh less

From the Yoga Journal Daily eNews:

In response to stress, levels of the hormone cortisol rise; for people who continue to worry, those levels can stay high. Elevated cortisol levels not only stimulate eating, they ensure that any additional calories are efficiently converted to fat. Worse, under the influence of cortisol, that fat tends to get deposited in the abdomen, a particularly unhealthy place. Big bellies are linked to insulin resistance—a precursor to Type 2 (adult-onset) diabetes—and heart disease.

What can YOU do to control your stress and weight less? Contact me if you need suggestions or want to schedule a complimentary 1/2 hour phone consult ($75 value).

Wednesday, September 23, 2009

Swim Lesson #3

Kelly

Good session - you were on... I was off a little (sorry). Sounds like you did well in your first Ocean Tri - excellent! You have been a very coachable student and this is a long term work in progress for all of us. You presented in a more methodical fashion, but we will continue to work on timing of the overall stroke.

We will continue to challenge you going forward and some of it will be upside down - backstroke! I find that ANY analyzation of backstroke helps tremendously on your stomach with freestyle - the focus of our triathlon swimming.

I took 2 videos of you with my cell phone (sorry I am not too techy, but the mirrors are YOUR best friend), but they don't demonstrate too much bad.... Still helpful for you to see what I am seeing. Overall, your natural tendency to exit the water at the conclusion of your stroke (by the hip) is to launch the hand high. This is unproductive and interrupts an otherwise nice rhythm. Please continue to do plenty of fingertip drag drill and transition into full stroke as seamlessly as you can. As an add on, you can combine it with the "catch-up" drill - the catch-up drill is NEVER wrong or out of place in swimming. Catch up basically shifts the work load to your mighty core.

I also had you relax your head a bit, as this ALWAYS affects balance - the #1 and mother of all swimming LAWS. This week, I want you to use the wall ON EVERY LENGTH to push off into a long and happy streamline. Continue to feel this position and be reminded at every wall of the opportunity to get perfect again - it works!

We also focused on LAW #4 Traction. This is your ability to hold the water better so you can control it. It is simply a relaxed hand that hangs down in the water and feels some negative pressure immediately. A flat hand pushes down and only stresses you to go up. Use your new SWIMITTS to feel this position. You did VERY well with them and they will only help you adapt to the new places you are finding in the water. As with any tool, use it for as long as you can concentrate with it, remove it and swim THE SAME WAY for a very short time. FEEL the new affects taking over and the old habits going away. Repeat.

Last, we discussed sighting. The sighting skills are only partly SEEING anything, they are mostly about NOT breaking rhythm. I would rather you sight 4 times before you catch a glimpse than sight perfectly on every stroke - this can only mean you are too high and thus breaking rhythm! Your natural skills are excellent for sighting. Maintain positive pressure with your lead arm and COME UP EARLY in the process. Do not be afraid if you see nothing... Try again after a few more strokes. Most triathletes sight FAR too often. Please find another great video below of sighting perfection - NOT because he sights so well, because he breaks his rhythm so little.... Open Water Sighting demonstration Now, for your debut !


Tuesday, September 15, 2009

Pool Toys and 1/2 Marathons

Got to try a few of my new pool tools last night during masters. I went for 1/2 hour so I would not get too sore after the race, but enough to feel like I was doing something. I want to keep swimming because I love it, but my next race only involves running (or should I say walking?), so I have to make time for that too. No training for a month might work for a sprint triathlon, but it definitely will not for a 1/2 Marathon!

And re that, I promise myself that this year, I will actually get my butt out of bed the morning of the race and go to Philly and do it, instead of staying in my warm and comfy home and running the entire thing on my treadmill in the basement(yes, that was me!).

Anyway, back to my new toys, I brought my finger paddles, a kickboard, a pull buoy, and my flippers (which were fun!). I wanted to wait to use the SwiMP3 player and my snorkel until I could get used to using them alone (and not embarrass myself). So thats on the agenda for sometime this week too. Each was able to help me do certain drills (ie I suck at kicking with the kickboard without the flippers), and will definitely serve me well over the winter to keep my swimming fresh.

I have to admit though that I do not think I swam my strokes as well last night as I do when I am being coached. I guess that just comes with practice. I made sure to turn my body from side to side, and bring my elbow up and try to go to a 5 inch depth with my hands after gliding and making my stroke as long as possible. I still have a long way to go. Thats good, though. I need a challenge.

And I forgot to mention that Connor's first day at his new school (St Joseph St Robert's in Warrington, Pa) was yesterday-he loved it! Here is a pic of him with his friends Kyle and Kameron from our neighborhood:

Monday, September 14, 2009

1:48:31


So I sucked it up and did the run during the Inaugural Ocean City NJ Tri yesterday, and suprisingly, I felt ok during it. In fact, I only walked for a minute or so, but despite that the run still took 40 minutes! That is 3 minutes slower than I did at Steelman, and I walked a significant portion of that one...I swear that the run was longer than 3.1 (yes, Im trying to make myself feel better), and it was on sand. I did almost make my goal of running the whole thing, however, despite injury, and that I feel really good about.

I also was impressed that I did the swim, an OCEAN swim, no less, in 11:23. It was .35 miles, approx 600 meters ...actually exactly 563.27 meters, I just checked (22.5 laps in my local Y pool), but considering I was afraid of the ocean before yesterday, that makes me extremely happy. I did not freak out. YAY me!

And Ken would be proud, when I found myself only turning to the right, I made a point of looking to the invisible paddle in the water on the left and got my body to start being more streamlined in the water. Again, YAY! I was actually relaxed enough in the water to start bringing my drills into play.

It was a fun day, despite my concerns, and the long drive. The bike course had views of the bay, the water was beautiful and there were only a few big waves, and it was really nice to see the ocean during the run. Everytime I thought about how much the run sucked, I would look at the ocean and take in my surroundings, and I was better. And the comraderie of my fellow slower tri buddies was great, we were very supportive during the run.

My friend Todd did great despite his downplaying it. He beat me in all three events, and I told him he would...overall he finished 00:07:21 faster that me.

Here are my results:

KELLY SCOTTI NEW BRITAIN PA 37 F 461
SwPl Swim Pace T1Pl T1 BkPL Bike MPH T2PL T2 RnPl Run Pace Finish
147 11:23 1:55 103 2:45 148 51:03 15.9 156 2:36 158 40:46 13:09 1:48:31

Wednesday, September 9, 2009

Another swim video and Kens comments



So I posted this because it looked good to me, but Ken thought otherwise...
"Just watched your TI girl.... Not as good as my boy !! Her hands are flat and she does not initiate a proficient catch phase. Also, her rear hangs too low due to a less than perfect head position. Lastly, she does not use any leg drive to spin her from low to high side. For my money, she violates Balance, Weight Shift, and Catch ( 3 of 4). Overall, her cycle rate is too fast also..."

Ken's comments for today

Kelly-
Excellent job this morning - really. You did very well. I WANT YOU TO WATCH THE ORIGINAL VIDEO I GAVE YOU...... Study all the aspects of the stroke (separately) through this video. Keep mindful of your SPL (strokes per length) as you monitor your real progress - which is efficiency, not the clock.

Today, we began dialing in your stroke. You are now balanced, if you only get to 5" deep and not 18+.....! Reach OUT with your power and feel the force pulling you toward the END of the pool, not the bottom. I believe you felt this spot today - on more than one occasion? Swim slower at the YMCA and feel that nice fluid pull down the pool more than how fast you can cycle your arms.

We added the finger tip drag drill to last weeks catch up drill. Currently, your hand exits the water near your hip and the hand propels skyward - this takes too long and robs you of power. The finger tip drag drill keeps your hand near the water, but your elbow high - WATCH THE VIDEO !!! You are now coming to the front much quicker and able to keep a continuously LONG FRONT END. ***This is a goal.

Feel a smooth transition now between both drills and full stroke swimming. Make it smooth and seamless.

A last point I would like to make is make sure your hands stay DIRECTLY OFF EACH SHOULDER JOINT and 5" deep. As you progressed this morning, your hands were trying to come into the middle in front of your head too much.... Leave them out on your corners and lean onto the low side in creating the high side. This cannot be done effectively if you have your arms running in the middle of the body line, as you will snake down the pool. STRAIGHT as an arrow, baby !!!!

The last thing we did was open your left side up - which had to feel as good as it looked ! I placed my canoe paddle in the water to your left and asked you to look at it. You IMMEDIATELY lengthened out your stroke by engaging your left side better. This will feel really good at the Y if you just look at the black line on the bottom to your left. Don't rush. Feel the glide after the power gets applied......

Keep up the good work. Today was really good.

SwimStrong. SwimSilent.

ken rocks...let me know if you want his contact info for training...and here is the video he was referencing:



02 Swimming

Todd came over last night and got me off my butt and back to the gym. We biked for 20 minutes and swam for 40, so all in all, not a terrible training night. This morning I had my second swim lesson at 02 Swimming and for the second time was blown away at the progress I made in only an hour. I hope that progress translates to my masters swim class tomorrow night...Im really looking forward to swimming better (and faster too!). And besides, today all my new swim toys should arrive so I can have fun doing drills. Today the plan is to do a one hour ride just to make sure Im up for Sunday, and then masters tomorrow, a ride on Friday, and good to go for the weekend. Anyone want to come to Ocean City Sunday to watch? Would love to see you there...

Tuesday, September 8, 2009

Lovely Labor Day





What a great long weekend! No training involved, uh oh, but so much fun. Mark and I headed to Lancaster with the kids for the weekend...we stayed at the Eden Resort, which was lovely-it had three pools, a tennis court, a playground for the kids, and the best shower (two shower heads-heavenly). We used the hotel as a base to go the PA ren faire (Connor's favorite thing there: the Joust), Dutch Wonderland (Connor's favorite thing there: the water park), and tour some of the local Amish shops (and an Amish garage sale!). I was really surprised at how much we all enjoyed Dutch Wonderland. Age appropriate rides, not too bad for the adults, not too crowded, not too expensive, and really beautiful. We took a gondola ride, and saw cows on a neighboring farm...I really enjoyed it.

Back now to the grind...I can't believe I have to swim and ride on Sunday...how am I supposed to do that without being on my bike for a month? Somehow I plan to get by on attitude and a smile...

Friday, September 4, 2009

Its Friday, already?

So its Friday, and I haven't done anything athletic since Tues...and this weekend we are off to Lancaster. I do plan to swim at the hotel, but I really need to get back on a bike so I can at least do the aqua-bike! Stop procrastinating, Kelly! There are only 9 more days til your next event...

No matter, really, I know I can do it. A .35 mile swim-granted its in the ocean, but how hard can that be, right ;)...and a 13.5 mile bike, and maybe a run...and a beautiful day at the beach. Sounds like fun.

Monday, August 31, 2009

Girls in Skirts

Skirt Controversy

Why I do it

A quote from triathlonmom.blogspot.com (1.5.09):

This is not the first time that training and triathlons have helped me turn an important corner in my life. I try to remember why I swam across the Chesapeake Bay and why I've decided I will do an Ironman one day. It is because I can. I have the dream, the desire, and the drive to conquer my biggest fears. To be stronger than I ever thought I could be. And to always do the right thing no matter how much it hurts. Without triathlons, I'm not sure that I'd know how to bear this pain. But they have taught me to look to the finish, to see the big picture, to keep perspective and to keep my head up. They have taught me that my strength can be found in helping others and in confronting my biggest fears.

She says it all.

It all becomes clear

So I was swimming at Fanny Chapman tonight, remembering my swim coach Ken's instruction to me during our first lesson last week: you want to make yourself as streamlined and balanced as possible, so much so that you are flat on the water, and your strokes will become more efficient with less effort. And they were...in fact, the more I relaxed, let my head drop in the water, had my hands enter in about 5 inches down, and tried to grab the invisible stick in front of me (he had me practice with a real one), the better I swam and the less effort I had to exert. The same workout I normally do was easier tonight than it has been in a while. I still haven't mastered the breathing part of this new technique, but I did learn a lesson: I don't always need to work my hardest to get a good result. If I have the right technique, the right fuel, the right attitude, everything I do will get easier. Despite what I constantly tell myself, everything doesn't have to be a struggle.

Funny too, I finally decided to go forward and do an aquathon for the Ocean City tri...heeding the advice of my chiropractor...and then my friend Todd said he might as well do the sprint now too, and I ran/walked today for the first time in a week or so, and I did not feel pain...it felt good. Guess I was so stressed about the run next month that it was painful just thinking about it and that translated into more pain in my training. Letting go and deciding I could go easy on myself allowed me to release that stress, and perhaps made for a better workout today...Ill let you know what happens on Wed when I try to run again.

Zen and the art of triathlon. I love when all becomes clear.

What to do?

I got an email from my friend Todd a few days ago telling me he will not be able to do the Ocean City Tri with me. Now Im stumped...my chiropractor told me he would not recommend me doing any more events this season, and I was going to go against his advice and just do this last one...even if I only do it as a Aquathon (swim and bike), which I could do without issue, I believe. But my motivating factor (outside of the money I spent to do the event) was that I would be letting Todd down if I didnt do it, especially as I talked him into it, and its his first event. Not only that, but there are about 20 cool things happening in my neighborhood that weekend that I would love to be a part of (the arts fest, the univest bike race, etc, etc)...and now i have nowhere to stay down near the event unless I shell out for a hotel room by myself...and down the shore those can be pretty pricey. I dont know anyone else doing the event, or anyone else that will be in Ocean City that weekend, so for now, the cons are definitely outweighing the pros.

I could always get up super early the morning of the 13th (ie 3am), drive to OC, do the event, drive back and get home by 1pm, and then crash...but that sounds like a pain in the ass.

What would you do? So much for my certainty and visualization, huh?

Sunday, August 30, 2009

$26 full of hot aka Happy Anniversary!



YAY, last night was Mark and I's 7th anniversary celebration (our anniversary is 8/31)...the in laws came over to watch Kieran and Connor, and Mark and I headed to Philly for our first overnight since Kieran was born.

We went to dinner at POD, where we actually celebrated our first anniversary, and had a great dinner. I wore this beautiful black satin dress and Mark bought a new shirt to wear (he was $48 full of hot...yes, that's how much he spent for the shirt, his most expensive shirt ever or so he says). Then we went back to the hotel to change into our hanging out clothes. Since I felt like I was more mom than not in my outfit-still wearing my maternity clothes since they were so comfy-I too went out and got a shirt to match my skirt ($26 full of hot, I was). Both of us then felt ready for our night on the town then, and off we went.

Our first stop was Mad Mex for a music festival that ended up being canceled before we ever got there due to the weather. They still had their margarita specials, though: 24 oz of tequila with a little fruit flavoring for $7.70. I had two martinis at dinner, and thus stuck to water, but Mark imbibed...and we had a great time catching up with each other and watching the Phillies game. We then headed over to World Cafe Live and caught the second set of the Velveteen Playboys, a great Loungy band that were more rock than Lounge.

It started pouring again during the set, and we thus were forced to catch a cab back to hotel after it was over. It was only 11:30pm when we got back to the room, but for someone who normally tries to get to bed by 10 in order to get enough sleep (yes, me), it was plenty late, and I was exhausted-and really, we had dinner at 5:30pm, so we were out for six hours-not too shabby for grandma and grandpa.

We both slept in til 9:45am (yes, it was heavenly), headed out for breakfast and a walk around UPenn's campus (where the hotel was located). The weather was gorgeous, sunny and 75 degrees, and we were really enjoying our status as a kid free (for the moment) couple. But we knew that Mark's parents would need us to get back, and soon after we headed home to relieve them. It was a great 21 hours! Thanks Mom and Dad (and Mark too).

And did I tell you that Mark got me a beautiful diamond and blue topaz dragonfly necklace...I love it! Happy Anniversary, Mark. I love you.

Friday, August 28, 2009

My first ever swim lesson

So I was talking to my chiropractor Dr D last week and he mentioned that the man he had just seen was a swim coach...and then he said, hey maybe you should get his number. He charges a ridiculous low amount for 3 one hour swim lessons. Guess what? I did call him, and I had my first lesson last night. It was great. I was able to improve my stroke (or should I say completely rework it) in less than an hour just by doing a few drills that I have done before but never knew what they were for. Ill let him summarize the lesson for you...this is the email follow-up he sent me.

"Kelly

Very glad to get you in the program last night - thank you for coming! The Endless Pool is THE BEST teaching/training aid available and I think I have a pretty good system now.... Sorry I lost track of the early start time and kept you for an hour and a half!!!!!

Going forward, I will relate everything to my 4 LAWS of swimming. Please learn them, as they are it !

1) BALANCE - with it, you are literally sunk! You are starting from struggle OR you are like my stick....resting gently on the surface of the water. We took great pains to find YOUR balance point last night. YOU balance perfectly when your hands are fully extended directly in front of each shoulder joint and about 5" deep. Right now, nothing else really matters. Find that spot. Swim slowly and easily into and through THAT SPOT. It is YOUR balance position and therefor, mission critical. It is law #1 for a reason!!!!!!

2) ACTIVE STREAMLINE - the ability to swim through the smallest hole in the water. As I said, if I could levitate you and draw a nice oval around you, you need to be swimming through that hole - nothing sticking out... My current will make you painfully aware when anything breaks this streamline... Learn to love streamline - you will do FAR LESS work.

3) WEIGHT SHIFT - your ability to control gravity as you rotate around a central core...more later (don't worry).

4) TRACTION - the ability to HOLD the water so you can manipulate it. We discussed an open and relaxed hand.... That is it - open and relaxed!!

Going forward, please keep track of your SPL (strokes per length) 3 times in every practice (beginning, middle, and end). Your number should stay constant and not vary by more than 1 (2 max) strokes from start to finish. If you are deteriorating, refer to LAWS #1-4 !

You presented to me as a good and fluid swimmer, but we can help.... Initially, you reach very high out of the water and your hands travel in unrestricted places ! We will be reaching DIRECTLY from the rear of the stroke to the front - 5" deep and off the shoulder joint. Your legs split due to your subconscious feeling some instability - that will resolve as we fix the front. ***This is why you are faster with a pool buoy....your legs stay tucked behind you in streamline !!! The head rises and moves around too much on your breath and the left arm dives across your mid line over to the right side.... It does not track well at all ( yet !!).

We discussed and practiced "catch-up" drill where you are learning to swim OVER YOUR ANCHORED HAND. This is core (powerful) swimming, as opposed to arm cycling... You did this well and need to practice a drill / swim set each time you get in the water. Always be a notch slower while warming up and while learning. Keep your legs tighter in the back ----- Big Boat. Big Motor. small propeller !!!!

I gave you a -20% FINIS coaches discount card that is good forever.... Here is a list of things I like - you do not need any of them yet, but it is for reference:

1) Freestyle Snorkel - allows you to take breathing out of the equation so you can fully concentrate on stroke mechanics. This is the #1 device in the Olympic Training Village !!!

2) Alignment kickboard - makes kick = stroke

3) Zoomer IIs - the best fin for a triathlete... makes your legs long and the right degree of kick power

4) FINGER paddles - allows you to develop a feel for the "catch" phase or traction in the stroke - **MY personal favorite !!!

5) SWIMMITTS - designed by me and available at my house and at The Training Zone

Please watch and save the video below. This will be your best guide going forward and can answer just about every question you will ever have. Watch. Learn. Repeat.

http://www.youtube.com/watch?v=rJpFVvho0o4
**Best swimming demo video ever !!!

Always feel the water. Allow IT to teach you. If it feels good - it is !!! If it feels bad - it is bad !!!

SwimStrong. SwimSilent."

ps, I ordered everything he said, since I definitely plan to keep swimming for a long time no matter how injured I am and I want to improve as much as possible...it feels so good and definitely zens me out. I also ordered a waterproof mp3 player to make my swim time a little more exciting so Ill let you know what I think when I get it. Im definitely a gadget whore...

Tuesday, August 25, 2009

Certainty and Visualization

Just watched this amazing Tony Robbins video. He was interviewing Frank Kern and John Reese about how to reach goals and what holds most people back. And I started to link my injuries and lack of motivation and all this other bs that is holding me back from doing more events, to losing weight, and more, to FEAR. Fear that I did not acknowledge I am holding on to before this moment. Fear of what you ask?...well, the basics: Failure, injury, flat tires, cars hitting me, big hills, SUCCESS, my own magnifigence. Pretty powerful stuff.

But its ok to have the fear. Acknowledge it. Bask in it. Know that it makes us alive. And that it doe not need to hold you back. You can instead visualize the results you want and not the steps that will get you there and could potentially trip you up when that self doubt starts creeping in. I need to visualize the goal I want to achieve every day and my success with it, surrounding myself with the feeling of achieving it (my peak state). That feeling will translate into my being certain of it happening, on a subconscious level, even, and I will believe in it. And a better result will happen organically. If you watch the video there is an exercise he has you do that will show this happen immediately...its pretty cool, so try it!

So I still need to train for my events, but instead of being down about my injuries, and worried that I CANT do it, I will train myself to know I can, to feel the feeling of finishing strong, of meeting a PR, etc, and I will have a great result.

I definitely needed that video. As you can tell from my lack of posting, I have been feeling down about not being able to walk or run, and that has spiraled into my sitting on my ass and doing nothing. Not a good place to be. I know what I need to do now...and I will work on it. And of course, keep you posted about how I am doing. Yippee!

Wednesday, August 19, 2009

Frustrated and Unmotivated in PA

Life seems to be getting in the way of my training. Last night I did not go to the gym despite my plan because I had a pretty intense session with the chiropractor-I was there over an hour!, and he said I have perineal tendonitis in my right foot.

I also stayed home because I was feeling lazy and I wanted to spend time with my boys. I helped Connor clean his playroom, read on the couch while everyone was watching tv and playing (just started the book that I am supposed to read for book club tomorrow night), and basically, just relaxed.

Today I brought my shoes and workout clothes to work, hoping that the thunderstorms that are called for today don’t occur til after my walk, but I am upset (make that pissed off!) …I found out that my boss didn’t tell me that I wasn’t going to go forward for a second interview for the manager job I interviewed two weeks ago (its at my current company). I found out through a friend who had her second interview already. Not that I mind that I’m not getting the position, but to not even be told is just plain rude!, and very upsetting. I’ve worked at this DAMN company for 8 years, you think they would show a little respect. And what’s funny is that I had to think long and hard about what makes a good manager due to the interview. Guess who didn’t make the list? It makes me not want to work here anymore…but then where would I go? Ill take my anger and frustration out on my jogging shoes at lunchtime. Maybe punch a few keyboard wrist gel pads if I really want to go crazy. UGH!

Tuesday, August 18, 2009

Hubby's back

He got in last night at 10:30pm. Safe and sound, though hung over (he calls it jet lag). I really missed him. So much so that I made him lunch this week and got all the kids morning stuff done(normally things he does every week), as well as getting out of bed this morning at 6am (Kieran woke up then) so Mark wouldn't have to. Yes, I am a good wife...at least sometimes.

Since we are in Day 3 of a heat wave, and I can't force myself to leave the comfort of air conditioning to work out, I am headed back to the gym today. I had to take two days off since I couldn't take Connor and Kieran to Kiddie Care yesterday or Sunday, and now I'm feeling unmotivated and slovenly...and my right foot is really bothering me. When I walk there are shooting pains on the outside part of it underneath my pinkie toe all the way to my ankle. Funny thing is that I fell two days ago on the other ankle and that's not hurting...what the hell is wrong with this big ole body of mine?

Hopefully my chiropractor can fix it this afternoon during my appt. If not, guess that means I will have more than 2 days off from working out. I wonder why I am so injury prone this season? I have been stretching and taking it easy...no crazy workouts. I wonder if its all in my mind...

Got my pic proofs from Steelman from Sports in Motion yesterday...lets just say that I look like a beached whale in my wetsuit. I have a completely different picture of myself and the way my body looks in my head than what I see in pictures...I am so shocked every time I see myself. I cringe, and feel awful, and instead of that motivating me to work harder on losing weight, I tend to comfort myself with food, and the endless cycle of poundage continues.

Sometimes I wish I was big enough to qualify for gastric bypass, and then I remember that I love food (its taste, texture, the feel of it in my mouth, the smell, yum!) and I don't want to be confined to taking all my food in with a straw for the rest of my life. And what kind of health and nutrition coach would I be not practicing what I preach and taking the easy way out. I know if I put my mind to this I can do it. But as Anthony Robbins says, I need to make this weight loss a MUST and not a should. So whats gonna get me to MUST?

Monday, August 17, 2009

What a weekend!

Nonstop excitement, thrills, spills, and heat!

This weekend was definitely a blast and tiring...me and the kiddies did so much together, it felt like a weekend instead of a weekend. Satursday started with time at the Y where I dropped the kids at Kiddie Care and then enjoyed a yoga class and my last swim at the Y before they close the pool. Then from there we were off to Solebury Orchards for some raspberry picking, blueberry eating, and apple cider buying (though it was only apple juice since the cider isnt around til next month, but dont tell Connor that...), followed by a picnic lunch from Dillys at the place Mark and I were married and some stone throwing into the Delaware River. Then, since Kieran is now crawling, we headed over to Babies R Us for some babyproofing. I got tot loks, a table bumper, and some cushions to attach to the fireplace stone so Kieran would be a little more protected. Once we got home, Connor and I played a little outside while Kieran watched and Connor proceeded to fall and bump his head on the driveway (he is doing fine now). Danielle came over at 7 to babysit for two hours and I headed out for a bite to eat. Then I crashed hard.

The next morning (after only getting up once with Kieran) we got up early to head over to the Y kids tri to volunteer. We got assigned the finish line, so Connor and I handed out medal and water to finishers while Kieran stayed in a his stroller or on my back in his pack. It was SO hot. We finished around 11 and were grateful to hear from my friend Melanie, inviting us over to her mom's to swim. Owen and Connor splashed and played for the next few hours...so much so that Connor took a little nap on his way over to Grandma and Grandpa's house for dinner. We headed back home after eating our meal at Teds (our favorite family restaurant), and played outside again when this time Kieran took a spill on the driveway (when he was crawling). He got a knot on his forehead the same place Connor's is. What a pair those two....but they and I definitely had a good time.

Now Im off to take them to school. Maybe Ill have time for a workout later...and I hope all is well with Mark's travel back home this afternoon...

Friday, August 14, 2009

Look who's crawling

Kieran beat his brother by 3 months...way to go! If only Mark was here to see it and not in Vegas.

Rough Night

Last night my husband left for his annual 'Party in Vegas' trip...he'll be gone til late Monday night, so I'm in charge of the kiddies for the next four days. Kieran has been sleeping in 5-6 hour blocks, so I was hopeful that meant I would only need to get up once with him in the night, but he must have known that Daddy was gone, and woke up screaming 4 times. Granted, I only got up one of those times, thinking that he needs to comfort himself and go back to sleep, but irregardless, I was up everytime he was, and basically got about 4 hours total sleep last night. I'm pretty tired right now...yawn. And I get to do this for four more nights, fun!

But I did make it to Masters last night for the last session of the Summer. The pool will be closed starting Monday the 17th for the next 3 weeks, so I have made arrangements with some fellow Masters lane 1ers (yes, the slow lane) to meet at the local outdoor pool once a week until it reopens. Hopefully the weather will cooperate with that schedule!

On Sunday, me and the boys will be volunteering at the Y's Kids Triathlon. Kieran will be helping by staying on my back in his pack and not crying too much (!) and Connor and I will passing out with refreshments, water, you know the drill. Connor helped me at an event two years ago passing out water to runners doing a 5k. You should have seen him, he loved it...he kept screaming WATER at the top of his lungs every time someone ran by. People were lining up to get water from him, jeopardizing their times because he was so cute. Let's hope he cooperates as well on Sunday, otherwise it will be a long, painful morning.

Wednesday, August 12, 2009

Family Pics-July 2009


KIERAN

Podrunner is SO cool

I walked/ran for 45 minutes in the heat at our local park yesterday, loving my new High Roads Sweatvac hat and my podrunner mixes (couch to 5k) that I downloaded from iTunes. The music kept me motivated, and instructed me when to walk and run to keep on pace with the training program. I also wasn't as winded as I normally am, because the music's BPM are set to make sure you don't overdo it.

I brought my dog Sammy with me and by the time we were done, she was more tired than I was. She jumped in the back of the van and layed on the floor panting the whole way home, which is very uncharacteristic of her. She normally jumps up and scratches the inside of the car trying to see out the window. All in all, it was a great workout for both of us.

My plan is to do this 4-5 times a week instead of the recommended 3 days, since I have a little more of a running base, and then I can decrease the 9 week cool running timeline to 4 weeks, since thats all I have before my next event.

I will also swim laps at least once a week for 45 minutes-1 hr at the local pool, and ride for 1-2hrs once a week. Since I trained harder on those sports for my last event, that should balance me out for the September race.

Tuesday, August 11, 2009

Steelman Split and Final Times

Just got the results: I finished the 1/2 mile swim (800 yards) in 22:34 (48:01 mile pace), the 12.8 mile bike in 57:11 (13.4 mile/hr pace) and the 5K run in 37:03 (11:58 mile pace). With my long T1 and T2 times (3:52 and 2:43), my total time was 2:03:23. Thats 3:23 over my goal, but still pretty respectable. For my age range, if Im reading the results correctly, I was 20th in the swim, 34th in the bike, and 42nd in the run (not sure how many were in my range). Since I wore my wetsuit, I was not included in the total numbers, so I do not have my rank overall. Compete to complete, I did it!

I wonder how much faster I would have been if it hadn't been raining?

No more Masters?

I skipped Master's last night, opting instead for a good book and going to bed early. At 9:30pm I remembered that Mark will be leaving for Vegas Thursday night and I wont be able to go then, and the Y is closing the pool for three weeks on Monday, which means there is only one masters swim session left prior to my event (instead of the two I go to weekly). Oops.

Lucky for me, Mark said he would stick around til I get back from Masters on Thurs, so at least I will have one time to swim before my next Tri. I guess I'm going to need to go to the local Doylestown pool and pay the guest fee to swim. But I tend not to swim for as long when I am by myself, so hopefully I can find some friends to go with me and do some laps. At Masters, this is not an issue since peer pressure is a strong motivator.

Today I plan to start my running training. I am going to go for an hour, and walk for 30 seconds, run for as long as I can, then walk for a minute, etc, etc. Hopefully by the end I will have run for at least two miles and then I will build on my distance from there. I am going to wear my tri shorts, because they seem to be the only item of clothing I have that do not chafe or ride up when I am running (outside of my long WARM running pants, and those won't do in 90 degree weather!). My goal is to make it up to 4 miles before my next event, and hopefully that mile cushion will help me make it 3 miles when my legs are tired from swimming and biking. I am also going to try the music mixes found at podrunner (itunes podcasts)that go along with the Couch to 5k running program I linked to yesterday. Music is definitely another great motivator for me.

What are your motivators?

Monday, August 10, 2009

Couch to 5K

Couch to 5k is the way to go, right?

Cool running's schedule over 9 weeks (find it here)seems like a good one. Since I'm not a couch potato lately, I'll try to double it up so I can get there in 4 weeks.

If you are on facebook, check out their group: http://www.facebook.com/C25Kplan?ref=mf

And here is a great beginners runners article by Josh Clark (link here) from more than 10 yrs ago:

First Steps
A patient and conservative approach to your new running routine will make your workouts easier, safer and, yes, even enjoyable.

By Josh Clark
Posted Friday, 24 October, 1997

The cardinal rule of the new runner is Be Patient. Your body needs time to adapt to this new activity you're asking of it. It may be uncomfortable at first, but you'll begin to see results fairly quickly. All the same, it's important to build gradually. Newcomers should follow these three rules:

Run more slowly than you think you should.
Don't run as far as you think you should.
Run more often than you think you should.
We know, we know: you're brimming with enthusiasm about your new running career. You're even surfing the Web looking for tips. You probably can't wait to start seeing the results, to start pushing your limits for maximum improvement in the minimum time. Be patient.


Before you sprint out the door...>

A standard precaution is that anyone over the age of 35 should have a stress test and a full medical examination before running. Request an electrocardiogram recorded before, during and after exercise. Those under 35 who have risk factors for heart disease should also be tested (this means people with high blood pressure, a history of smoking, or a family history of heart disease). You should also consult a doctor before beginning an exercise program if you meet any of the following conditions:

You have pains or pressure in the left of midchest area, left neck, shoulder or arm during or immediately after exercise.
You often feel faint or have spells of severe dizziness after mild exertion.
Your doctor has said that you have bone or joint problems, such as arthritis.
The bottom line is to use common sense and be careful. You don't have to be in perfect shape to start running; that's probably the reason you've picked it up. All the same, get your doctor's go-ahead if you have any doubts about your health.


Ease into running>

If you start by running too far, too fast, you'll wind up burned out at best, injured at worst. Possibly both. Take it easy, and give yourself time to learn to love to run. It doesn't happen immediately, and you'll probably experience a few aches and pains starting out. This is natural, and it will pass. It takes your body time to get used to what you're doing. Give it the time it needs. Like so many other things in life, running can be difficult and discouraging if not undertaken properly.

Use the "talk test" to figure out if your pace is appropriate. You should be able to talk comfortably while running; slow it down if you're running out of breath. Don't hesitate to alternate running and walking; if you feel lousy, take a breather and walk for a while. It's not a sign of weakness, just common sense.

The aim is to "train, not strain." If you are already fit from another sport, such as cycling or swimming, it is still important to go a little easier at first than you might want to. It is too easy to push yourself past what your muscles and joints can stand at first.

How much is the right amount? Try our nine-week beginner program to build up to 3-mile runs.


The basics of good form>

As a beginner, you don't need to get too preoccupied with the finer details of form, but here are some general pointers. Most distance runners land on their heels or midfoot and roll forward to the toe. Running up on the toes, by contrast, tends to be the form of sprinters. You'll find that if you try to run on your toes for too far that your shins will probably start hurting and your calves will get tight. Never fear, it shouldn't take much concentration for you to stick with the heelstrike, since most find it the most natural stride when running at an easy pace. Likewise, when you sprint, you'll likely find yourself up on your toes without even thinking about it. Our bodies typically handle this naturally without much conscious attention.

As you run, try to keep your hands at waist level, right about where they might lightly brush your hip bones. It's not uncommon to see beginners, especially as they get tired, holding their hands way up by their chest. Trouble is, this posture tends to create tension in your arms which travels up through your shoulders. You actually get more tired holding your arms that way.

Keep your hands relaxed. You might try touching your thumb and fingers lightly together, as if holding a pencil. The idea is to keep your arms and hands as relaxed and comfortable as possible while on the run.

Keep your posture straight and erect. Head up, back straight, shoulders level. Check your posture once in a while. As you get tired toward the end of the run, it's common to slouch a little, which can be a minor contributor to shin splints and lower-back pain.

Avoid bouncing. Too much up-and-down movement is wasted energy and can be hard on your feet and legs. Try to land softly on your feet, almost as if running on eggshells. The idea is to maintain an economy of motion, with every action dedicated to keeping you moving forward. That goes for your arms, too: no need for exaggerated arm-pumping (except for on the occasional hill). While some side-to-side arm swinging is natural, try to limit it -- there's no reason for your hands to cross your navel on the run, for example.


How do I breathe?>

Many new runners are preoccupied with their breathing as they run their first few miles. We get questions about whether it's best to breathe in through the mouth or through the nose, about how quickly a runner should breathe, about the proper shape of the mouth when exhaling.

Don't worry about it. As a new runner, there's no need to concern yourself with the modest performance benefits to be gained from subtle breathing patterns. You've been breathing all your life, and your body will figure out the best way to get the air it needs. Just breathe as naturally as possible and put it out of your mind.

If you're running in cold weather, though, you may experience a kind of burning sensation from the cold air. Breathing through the nose can help compensate for this, as can breathing through a scarf or turtleneck.


Make it a habit>

The important thing in the first few weeks is to get in the habit of exercise. Develop a training routine and make it part of your schedule. It doesn't matter where or when, but try to be consistent. Find a training partner if possible; on days when motivation is low, a commitment to meet your partner will help keep you going. If you do run with a partner it should be someone of similar fitness. Joining a club that caters to beginners can help with motivation and be a good source of advice and coaching.

The Day After

I'm SO SORE! My neck hurts the worst, due to the position I was in on my aero bars (and my helmet was somewhat heavy too). And for some reason I was not able to fall asleep until Midnight last night despite going to bed at 9pm. And then I got up with Kieran at 5:30 and haven't been back to bed since. Yes, I am exhausted! I just hope I can nap at lunchtime and not need to go to Goddard to give Kieran a neb treatment for his cold.

Training-wise, I'm going to take it easy at Masters tonight, and start training for the run part of my next tri tomorrow. If my feet and knees will allow it, I plan to run the entire race next time. No walking here. So I'm off to download a 5K in four weeks training schedule.

And then after my race in September, I have to decide if I want to do any other tris (they are addictive), or just wait until November when I am signed up to do the Philly 1/2 marathon. What do you think? Any suggestions?

Sunday, August 9, 2009

iPhone Video from Steelman

The Swim


Gotta love those curve hugging wetsuits, huh?

The Bike


What the heck was with my helmet?

The Big Finish

No, honey, I'm not ignoring you. I had no idea you were there. Just trying to finish as fast as I could...love you!

Waiting for Split Times

Got out of the house this morning at 5:15am, and boy, was it pouring! But there was no lightning, so that was a good sign. It rained all the way there, and I prayed that it wouldn't start thunder and lightning so I could do my swim. I was really looking forward to the swim since I did the open water clinic there in July. The rain continued during my time in the transition area as I frantically tried to find a garbage bag to cover my stuff, since I didn't even think to bring a bag to cover everything. I just had little ones to cover my shoes-silly me. My friend Kim had an extra one, so I placed everything in it and sealed it up. They closed transition at 7:20am, even though my wave was not scheduled to start until 8am, so for forty minutes I chatted with my new compadres, and waited for my turn in the water.

I was in the 10th wave, and we started our swim around 8:10am. The water was warmer than the air, and I was nice and toasty since I was wearing my illegal wetsuit (on other words, I wasn't eligible for any prizes since I was wearing it). So much for the 92 degrees forecasted, huh? It was about 70, but chilly in the rain.

The swim was good...not too hard, and gratefully, no one ran me over. I did have a couple pokes in the face, and ankle hits, but that was it. I have yet to check my wetsuit for damage, but I think its ok. After the swim, I lost my head a little and it took a few seconds to find the path to the transition area. There was so much mud that I slipped a few times, and hoped that my towel would be dry enough to wipe off my feet before the bike.

It took a few minutes in transition to get the wetsuit off, find my shoes in the plastic bag (they were soaked), and get them and my helmet on. The first section of the bike (ie the first 100 yards) was all uphill...a hell of a hill for my wobbly legs. The course was a little less than 13 miles, and it was hilly...but not too bad. I got to try my aero bars for the first time (yes, I know, I waited til the last minute to try something new, but it worked out) and they saved me a lot of drag and a little time...though my neck and shoulders were not used to that position and got very tired. I figured better that then having to be on the bike longer and having the part of my hand between my thumb and fourth finger in pain (which it has been during practice due to some nerve damage from a rollerblading accident many years ago). The last part of the bike was thankfully down that first big hill, but I breaked most of the way so I wouldn't slide from all the rain (and too avoid going to fast over the big gaps in the asphalt-ouch!).

At T2, I changed my socks (thanks Kristin, for telling me to bring another pair) and put on my dry running shoes (not sure how that worked with the biking ones being so wet), grabbed my race number belt and started running...I actually made it 4 blocks or so before I had to walk. I had the worse calf pain, though my toes and knee surprisingly did not hurt. I alternated running and walking for the rest of the course, and was glad that I was able to run more than walk despite my lack of training on the run. I made it to the finish at 10:09am, which I think is exactly two hours from my start, but I have to wait a few days to get my split and final time to confirm as I did not bring a watch with me. All in all, I felt good at the end. I did not want to run anymore, but if I had to do something else, I think I could have. I definitely was not as tired as I thought I would be, at least not until I made it home.

Mark videotaped all of my transition points with his iPhone ( I LOVE that thing), so I was able to watch myself today with the rest of the family. That was nice, though I definitely realized I want to lose this baby weight. I did this triathlon 15 pounds heavier than my first in 2007, but I felt better this time. My training was better this time around even though I was injured, and I had the support of my TRY to TRI class at the Y, and my Masters Swim class every M and Th night, which was great.

So marks the end of my first tri of the season. Ocean City Tri, here I come (Sept 13)!

I did it!

In 2 hrs... Need to confirm my time once all the timing chips are collected, but YAY! Next one is 4 weeks away.

posted from IPhone at the event

Saturday, August 8, 2009

Tomorrow is the big day!

The alarm needs to be set for 4:30 am, the transition bag packed, and I need to be in bed by 8 tonight.

Weather forecast predicts thunderstorms for precisely the start time of the swim...so if that's correct, tomorrow will be a duathlon instead of a triathlon. That would mean that instead of the swim, which is my strongest sport right now, I would have to run twice and bike in between, all in the rain. Wow, doesn't that sound like FUN! Maybe they'll let us have a mud fight too...

Can you tell I really am praying that it will not be raining tomorrow morning...or at least, that there is no lightning?

Mom and Dad Scotti are coming over at 9pm tonight to prepare for watching the kiddies tomorrow morning. Mark is going to come and cheer me on, and maybe volunteer. I should talk him into taking my space if it becomes a DU...or maybe I should just suck it up and stop worrying. NO matter what, Im going to have fun tomorrow, and all of the participants will be the in same boat. And either way, now I have a cool new 5th Anniversary Steelman Triathlon Transition bag...which I need to remember to personalize so I can identify it tomorrow morning. Wish me luck!

Friday, August 7, 2009

Two more days

So last night was an intense session with my chiropractor, who does ART (active release technique-http://www.activerelease.com/) and basically strips out my pain by doing deep tissue work (there is a lot of cursing going on during those sessions) followed by some stim treatments on my knees and neck, and some ultrasound on my foot (for my Morton's Neuroma). After that I went to Masters swim, and was suprised that our lane finished our 1600m (1 mile) in about 45 minutes...thats really cool (for me anyway). At lunch yesterday, I walked 4 miles (and jogged about a 1/3 of it), and even though my feet were telling me it wasnt such a good idea for the first mile or so, when I ran during the next three, it hurt less.

Today I plan to do a short bike ride if the weather holds out and if Kieran doesn't need to come home early from daycare due to his cold. Tomorrow I have both the kids during the day since Mark is working, so I'll take them over to the Y daycare to do yoga in the morning, and then head over to pick up my race packet around 3pm since Mark's parents have graciously agreed to babysit for a few hours. When I return home, I will pack my transition bag, take a shower, and go to bed so I can get up at 4:30am refreshed and ready for the day. Whew!

Thursday, August 6, 2009

3 days to Steelman

How can it be Thursday already? And what's up with the weather? First they say sunny and 76 on Sunday and now its going to be 85 with a 50% chance of thunderstorms? Saying Im nervous (though Im renaming it excited for the different feeling it generates) about Steelman on Sunday is an understatement. I have a checklist for my checklist of everything I need to do, bring, be before the event...and Ive already lost sleep over it. I think one of the training modalities that I need to add before my next event is meditation! Why am i so worried, I know in my mind that I can do this, that my body can do this even, though I do not feel ready. For the next two days, I am going to visualize myself crossing the finish line in under 2 hours (though my mind is screaming you cant do it...gotta change that mantra) whole and complete under sunny skies with my husband cheering me on. Ahhh, that feels good.

Tuesday, August 4, 2009

1st day at daycare

My son Kieran had his first day at daycare yesterday...it almost broke my heart. I wanted to keep him as close to me as I could, working from home three days a week with a mother's helper to ensure I could enjoy his firsts, as well as continue to feed him and keep him safe from other kids' germs. Somehow it didnt work out the way I planned, though I need to remind myself that 8 months at home is a wonderful thing, and I did my best (even though it doesnt feel that way). He did great there, they say, even though his naps were much shorter than usual, he didnt eat as much as normal, and he had the worst constipation last night. I need to let go a little, as I know he is being well cared for.

Is it bad that I am jealous of his teacher, who gets paid for taking care of my little guy, something I wish I could do (ie get paid and take care of him)? Though, to tell the truth, I know I could not handle being a full time stay at home mom...that job's so much tougher than my 9-5 gig. Let go of the guilt, Kelly, you're doing ok and your family is healthy and happpy. Ill just keep repeating that mantra until it sticks.

Training overload

So yesterday at lunchtime I did an hour on my bike...one I borrowed from a wonderful neighbor and now need to get used to. I have done all of my previous events on a mountain bike, albeit a very nice one, but it still took too much energy to use it in events. Im hoping that this bike will allow me to shave a few minutes off my time, while stopping me from exerting as much effort as my MB did so I can survive the run. After biking, the plan was to run for at least a little while to get used to the jelly legs and be ready for Sunday...but I made the mistake of checking my work email and that was that. Besides, I figured I could run after Masters Swim last night and get a good idea of what is will be like to run when exhausted from an hour of swimming (and probably still have jelly legs). I made it to the treadmill after Masters, but elected to walk a 1/2 hour instead of run due to a little knee pain. I want to make sure I make it to the start, so I might just have to take it easy this week. I know I can do this, right?

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Tips for stress reduction
How your career impacts your health in ways that you may not have realized
How you can improve your health and the health of others
How you can make a career change into the health, wellness and nutrition field
Space is limited on the bridge line, so if this interests you, please Register by clicking here. Tell them Kelly Scotti sent you (class of 2005, immersion 2006).

Monday, August 3, 2009

Only 6 days before my sprint!

Oh no! Only 6 more days, and I definitely don't feel ready. Due to a Morton's Neuroma on my left foot, IT band issues on both legs, and a general fear of failure, I just ran for the first time this weekend, and was only able to do 2 or so miles...while the plan is to walk if needed for the run part (and not feel bad about it), my goal is to finish in under 2 hours. For that to happen, I need to finish the run is less than 35 minutes...assuming I can finish the 1/2 mile swim in 23 minutes, and the bike in an hour. Really, though, the goal is to finish without much pain and with my (borrowed) bike, wetsuit, and body intact. We shall see.

My hubby is planning on bringing the boys to watch, even though the only road into the event will be closed starting at 6:45am until 10:30am since that is the bike course route. He is going to have his own sprint, keeping the boys entertained and happy for three and half hours and getting everyone up and out so early. What a good guy...we'll see if he'll be there for the Ocean City Tri I will be doing September 13th.

Wednesday, July 1, 2009

Pics from my first Tri

These are my pics from my first tri:
SheROX August 4, 2007