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).

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 !

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:

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

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...

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...

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.

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?

$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.

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...