There's something about mary......

I have MOVED!

2009-12-12T19:15:00.005-05:00

Find my blog here: www.ironmomma.com

Find the new Train-This website here: www.Train-this.com

running form continued

2009-12-11T07:21:00.004-05:00

This is one of the amazing Nurse Practitioners that I work with, I call her Swankster. The characters from Rudolph the Red Nosed Reindeer are all throughout the hospital! I think this one is just a random elf guy.......

Thursday brought me my first long ride of the season, a good sixty miles on the computrainer followed by a short transition run. It's week two of me working on my running form, and I can feel it. I can't think of the last time I was sore from running, lean me forward a bit and get me on my midfoot and.... whoa..... muscles I have not felt in a while. Tomorrow morning Jesse and I will comb through a video of me running, frame by frame as I continue to work on this.

It's hard to change something you've done for years. It means you have to back up, slow down and literally start again. It means drills and it means sticking to form when you are tired and keeping your mind off of your pace and keeping it on your form.

Here is a great little video that does a nice job of really breaking down the running posture, Chi Running Style:

Just like when working on swimming technique, you don't want to work on running technique alone. While you are learning the feel of the water, or in my case the feel of the road, it's imperative that you have good objective feedback and video of your form. It will mean watching yourself run, big deal. get over it. I'd rather watch myself run and feel awkward about it, then develop an injury because I am not running with proper form.

In swimming I can't tell you how many folks cross their midline with their catch and have no idea.

Same idea here!

So as we evolve through change, expect it to be hard. remember, the brick walls are there for a reason, they keep those who don't want it bad enough,....... out. We need to go slower to develop technique and proper biomechanics. We have to endure the soreness. We have to be patience.

I think a lot about Julie (Swail) Ertel and how over the years she has transformed herself into a runner. She recently brought that 10K time during the triathlon leg under 35 minutes. If you have ever seen video of her running she went from running like a swimmer to running as a runner. It's her strength.

I think the most frightening place to be is thinking that you have nothing to improve, nothing new to learn. That my friends is a place of stagnation!

More to come from our run analysis tomorrow morning!

future

2009-12-10T04:20:00.002-05:00

The Wizard wastes no time in getting to the point. I am in a full on training week, albeit light.... it's full on. Which might seem a little much this time of season. I have spent much of my adult life training upwards of 20 hours per week so beginning at 14 is not truly that big of a deal. All of it is easy, most of it is form work and technique. This morning a three hour ride and I am drooling in anticipation. I have been blessed to be injury free, thanks to the Wizard who so appropriately knows how to structure my day, my week, my season. Not one niggle, not one ounce of sore, not one ache or pain has come to me since I have been under his guidance.

Back to the early mornings...... it's funny how this sport can be. Those of us who work and have families think nothing of rising at 4am on a daily basis to get our hours and miles in. For some reason this fascinates other people, but when you have spent your life getting up at 4am you begin to realize the true beauty of it. I can't tell you how many mornings I have driven to the pool under the light of the moon. Better yet run on moonlit streets with nothing to make noise except the sound of my breath and some deer.

To others the lure of the evening is the same as the beauty of the morning. It just depends on your internal clock and what's right for you. Every day of my off season I was awake by 3:30am, just like a regular training day. There was one day I did sleep until 8am and I had this odd feeling that half the day was gone.

Simply put, I adore the early mornings.

Yesterday was the first day in years that I got to immerse myself 110% in Train-This Multisport activities. My training is usually done by the time Luc goes to school. Off he went to school, off Curt went to work, and it was Cocoa, coffee and I in my office. For the first time in ages I didn't have a looming paper or final. It was me and my athletes. I got so so much done. By the way our friends at TWIN Advertising are busy creating a new website with us, you can check out our temporary home complete with some training tips right here. Notice we've got three coaches now as well!

I spent the morning organizing their files, scrolling through their programs, reviewing the paperwork for the new athletes we have coming on board. Planning the three camps we have. Getting ready for the weekend.

This weekend we are taking most of the team down to Tri Spot Multisport in Buffalo. Tri Spot Multisport is a unique training center / store / bike shop / hangout. They've got eight computrainers, an endless pool, treadmills, and all the gear you could imagine. My good friend Kevin Patterson owns it and he's been gracious enough to open for my team this weekend.

We will run through power tests, heart rate tests, swim analysis complete with above and below water video, body composition testing. We have the fit kit for our team uniforms this season and I am so so so so excited about this. We've got a massive team this season and trust me, you will know who we are. We did our first round of team gear in 2007 and this season we will have a brighter and distinct look about us!

I have been so fortunate throughout the past five years to have incredible people to work with and to experience growth in a business that's a luxury. With that being said the reports throughout the past 12 months have shown that folks are putting their money into health and wellness opportunities, a beautiful trend in our society.

I see excuses to not exercise truly beginning to fade, as they are replaced with goals, events, dreams, ideas. It's no longer.... I don't have time to take care of myself...... it's becoming...... what can I do to achieve?

I think that's the most beautiful trend of the year.

As I worked away in my home office I reminded myself of how blessed I am to be able to work from home in this business. I truly love it. I am still a pediatric emergency nurse however, I still work 2 days a week. I can not imagine ever giving that up. It connects me to reality. It allows me to have the chance to give back. It challenges me.

Thinking ahead to the future for the first time in so long I got to take some time and think about, and begin to plan where I would like Train-This to be five years from now. It excited me, raised my heart rate a lot. I am realizing that life is truly an opportunity and it is up to us to create our own luck. What's that saying.... the harder we work the better our luck becomes?

So now is a wonderful time to contact us if you are seeking someone to guide you through your multisport season. Our 3 USAT Certified Coaches have the experience and ability to build a program completely to you, completely to fit your life, and to guarantee you meet your goals.

Our ultimate goal is to get you active, moving, participating.

We want to see you achieve.

We want to see you grow.

We want your kids to not sit on the side of the pool and watch you.... we want them in the game.

We want to build performances out of health and sportsmanship and good will.

It's funny how the Train-This Team has evolved over the years. When you join us you become part of this family. It's like Cheers..... everyone knows your name. From Atlanta, to N'Orleans, Memphis, Montreal, Syracuse, Buffalo and Rochester...... we know one another. Blame it on the mad google group conversations we all have, blame it on the training sessions we do together, blame it on us just meshing. I can't imagine the athletes we work with not knowing one another. They give one another such support and friendship it's incredibly moving.

Every single day I pinch myself that I have had such good fortune in creating this business. I have been so lucky. My athletes are amazing people. They accomplish things that are never recognized on a daily basis. They achieve things that sometimes just they and I celebrate. But I celebrate each of their victories much harder than I do my own.

So we are moving forward on all positive fronts possible. 2010 looks to be the brightest year yet.... personally, athletically, professionally. Thanks so much for your support as well. The thousand of you who stop by each day mean a lot to me, for whatever reason you are stopping by. I hope that I can help your training and or your life in some way.

We will be getting back to the coaching files, drop me a note if there is something you'd like to read about!

2009-12-09T04:34:00.003-05:00

I didn't sleep very well last night. I had laid down next to Luc while he was falling asleep. Slowly I just listened to his breathing as he made his way into what we love to call "Dreamland". Each night I ask him what we will do tonight together in Dreamland .... typically it's ride rollercoasters. I always tell him that I will meet him there.

As I was about to get up and tiptoe back to our bed, Luc rolled over and rested his head on my shoulder. I was immediately brought back to the younger years, where he was so small (10 pounds at birth) that I would just hold his sleeping self and watch him.

I stayed right where I was all night and I just watched him. How have 9 years passed? This little boy..... was once a baby and now he's full of wonder lust and imagination.

I had the same feeling as we were decorating the tree the other day. As I pulled out ornaments I held up the ones that said "Vermont 1998", our first Christmas together. Beforehand we had gone to Vermont and I remember as we were riding our mountain bikes through town we stopped at a little Christmas shop to buy these. Now over 10 years later here we are.

From Thanksgiving until sometimes mid January the hat you see in the picture above, will remain on Luc's head. His old school made him take it off last year. Not his new school. Wear it away they say.

I've pulled out all of my Santa tricks, my Call Santa iPhone application, Santa calls your child with either a warning or a good job message! And juts yesterday as I was working I called Luc to my office! Santa just magically popped up on my screen with a personalized video message for Luc! And don't forget my all time favorite... the Christmas Eve Santa Tracker: www.noradsanta.com , works every time.

If anyone believes in the magic of the season, it's Luc. It's something I appreciate more than anyone. He confided in me that 2 boys on his bus told him Santa did not exist. He then confided in me..... that Santa exists in your heart. Santa knows who believes and who doesn't. It doesn't matter what you tell the boys on the bus.

It seems as if Luc believes in something much bigger than whether there truly is a Santa Claus. Christmas is the 6 weeks of the year that people are a little kinder, people get together, people decorate and celebrate. Luc has taught me to fully and completely embrace that. We listen to the Christmas music the moment it is begun. If they begin it in October then all the better!

Luc proudly cries out "HO HO HO MERRY CHRISTMAS!" any time he can, he knows the importance of spreading good cheer.

Each morning the first thing he does is light up the Christmas Tree and turn on the train beneath it. Much of his time after school is playing with that train. We may have the most used Christmas Tree in the world!!!!

I think the important thing is to soak up the magic of the season. The beauty of the snow coating the trees, allowing the world to be a little bit brighter. The folks who take their time to play Santa and spread good will among us. The little boy who runs around in his Santa hat and believes, because it's fun to believe in magic.

If we don't believe in a little bit of magic..... where will we be? Santa, he's a stretch of the imagination. But rather than getting caught up in the technicalities of how he delivers all the presents in one night, how the reindeer fly, and how he fits through that chimney...... believing in the magic of it all seems to do us just fine.

It's time to break out the cross country skiis and the sleds, because the snow is here!

Here is a little video that Luc and I took last year... if the video is not working here is the link:
http://www.youtube.com/watch?v=Udqs5LrM2jg

brick wall

2009-12-08T04:51:00.005-05:00

It seems my rendezvous with Montezuma's revenge has finally come to a close, however Curt's..... has begun. Lucky for him I am a really good nurse and I make a mean toast with butter and ginger ale with ice. Speaking of Curt, we were joking yesterday about the one statement he has had to get used to this year at various races "Hey! You are Curt Eggers..... I know you from the Internet!". I think it's happened to him at every race he went to this year. Donna spotted him in her hotel, Cathy in the airport...... ahh the benefit of being married to me. Lucky man.

I am very excited to announce I have been selected to be a part of QT2's Elite Triathlon Team. Of the 59 members of QT2, 18 are on the Elite Team, of which you have to qualify for. I just made the qualifications, probably by the skin of my teeth, but I am very honored to be a part of this group. QT2 was by far the best coaching decision I have ever made. Jesse Kroplenicki is an incredible coach, and to be able to work with a coach who has coached Ironman Champions and athletes of such high caliber is really a privilege I am so happy to have. Totally by fluke.

Last evening I had the first of 2 meetings this week with The Wizard, via the phone. It was a season overview, laying out the plan of how we shall tackle the next 50 weeks until Ironman Florida. The big picture: two big macrocycles with a scheduled intermission right after the Musselman. Which works out so perfect because I spend that week in Placid Coaching Ironman! The n we do another which culminates at IMFL. And you know the goal for that day.

The four big races we shall focus on are: Lonestar 70.3, Musselman 1/2 IM, Pumpkinman 1/2 (Or Syracuse 70.3) and of course IMFL. There will be a sprinkling of road races between now and April, and then some local races which will be decided in the next week or so.

The second thing we are focusing hard on is body composition. After some measurements and number crunching we've determined what I already knew.... I have a lot of muscle on me. The Wizard recommends his athletes maintain a muscle composition of around 20-21% to put it in simplistic terms. This is not body fat. That.... we will inch down to 12% by November.

The first priority is to get rid of a little bit of muscle mass, which makes me unbelievably happy. How we are going to do that is a little bit tricky, it's through nutrition and I think that just plotting the method out there on a blog comes with risk, so I might not do it at all. I think it's something to be done under close supervision, not by reading what someone else is doing on their blog. There are no pills or powders involved, just a specific 2 week nutrition protocol to follow. I begin that on Monday and follow it for 14 days under close supervision of the Wizard, and everyone in my close circle. Trust me when it comes to nutrition I get watched like a hawk.

One thing to remember about those who have had eating disorders...... it is not the craving of a certain food that will cause a Bulimic to binge and purge, it is the ignition of an emotion. It's not even so much about control. And I know I am not explaining it well. The emotions that caused me to binge and purge 15+ years ago...... are from 15 + years ago. The danger with doing drastic nutritional changes comes from the high that one can get from losing a few pounds.... from manipulating the diet, this sort of thing. It's a complicated slippery slope, but I feel confident in myself, in my recovery and in my support system that this will go as planned.

It will test me for sure, but it will be good for me in the long run.

Speaking of running, the third part of the 2010 plan is a very drastic approach to my running. After studying some video of my running form and a picture from Clearwater, I see how I am the classic swimmer turned runner. I lean back, hold my shoulders high, and while I do land midfoot, I am running like I have always run..... like a swimmer. Video of how I have been running over the past few weeks, forward lean from the ankle, using gravity, a mix of Pose and Chi running already is showing me to be a much different runner. I am not looking at heart rate or pace right now, I am solely working on technique and form.

Once I go to Boston next month we will spend upwards of 6 hours doing video analysis. On the swim, bike and run. We will be on the track working drills, overlaying video of me running with QT2 Teammates Dede G. and Cait Snow (oh great), and really looking at my running like never before.

We are also employing the use of powercranks, which are going to benefit my run the most, while ideally upping my power on the bike. There's some controversy over whether these things help cycling, I have heard a lot of people say they hate powercranks, in fact the friend who has generously allowed me to use them said "I don't care if I never see these things again".

As the Wizard described last evening, for those of us who feel like our bike is our happy place..... powercranks can be very frustrating. He's got a protocol on how we will proceed with them, and I am looking forward to it. I am looking forward to being brought out of my box so to speak. I am looking forward to the challenge of this season.

To achieve what I have never achieved before, I am going to be doing things I have never done.

The easiest place to be saying that is sitting at week one of 50. Kid of like a New Year's Eve Resolutioner making plans. It's easy to say what you are going to do. The hard part is getting into the thick of it and executing it.

I have nothing to lose and everything to gain as I sit here on my very own personal New Year's Eve.

Laura posted this on FaceBook yesterday, if you have not watched the Last lecture then you need to...... it's worth the time trust me...... but I love this statement:

"The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don't want it badly enough." ~Randy Pausch, Carnegie Mellon, The Last Lecture.

If staring down the barrel of 2010 was without a few brick walls, then where would I be? There are the planned ones such as body composition, running form. There are the unplanned ones, which are hopefully not injury. There are the small ones like powercranks, hitting performance indicators..... but it is how we look at all of it that really makes the difference.

Am I willing to be challenged in ways I never have before? Yes. Am I willing to stand with my toes up to the brick wall and look up? Yes. Am I committing to not turning around? Yes. I am not looking to go back to the way things were when I excelled by pure luck. I am looking ahead to making the changes and taking the steps I need to to make this happen.

I think we have a lot more to luck than we think we do. The harder we work, the better our luck becomes perhaps. But it's more than hard work, it's listening to someone who knows me as an athlete, working my own program, listening to my own body.

I feel like we are about to take the adventure of a lifetime my friends. I am so honored you are along for the ride.

of course!

2009-12-07T12:36:00.003-05:00

I took an exam on the GI system on Thursday, my final Pathophysiology exam. The core of the exam focused on the physiology of GI illness, diarrhea, vomiting, the CTZ center. Which was incredibly ironic that I began a full fledged session of Montezuma's Revenge on Friday.

Conversion disorder?

I was convinced it was..... until I walked in the house and found the sub ten doode with the barf bucket in hand. Whew, I thought. I am not crazy (shut up).

When I did make it to work last night for my weekly night shift (which I do have to add is a whole lotta fun when you work with some pretty amazing people) the gasp was not about how horrible I looked but for the lack of coffee in my hand. Then it was to me.

Two hours later I was sent home. You are not allowed to be sick when you are a pediatric emergency nurse. But when you are, show up and it will be taken care of.

Which brings me to this morning and the best meal I have ever eaten in my life: two pieces of toast, a banana and a Diet Pepsi. (I don't even drink Diet Pepsi). It was Thanksgiving all over again! Heaven!

Today is going much better for me. Seems Montezuma/conversion disorder has claimed a new victim. In a house where we are rarely sick it's big news when we are. I of course fear what every mother fears..... our son getting sick. With all of his issues and experiences I can count on one hand how many times he has thrown up in his nine years...... twice. He's also had one ear infection. I would have traded open heart surgery for a few rounds of puke, but beggars can't be choosers.

Cross our fingers he escapes the revenge.

Excitedly I logged into my QT2 account as soon as I woke up and felt nauseous again. fourteen hours on tap including a 3 hour ride on Thursday. (note to self: reassemble bike tonight). Holy cow, I thought.

No rest for the wicked..... or should I say for those who have things to do and places to be in 2010. If I had just read that one someone else's blog I would have had a heyday! Too much volume! She will be injured by January! What the HECK!

I have to remember who my coach is. I have to remember his track record. I have to remember that this is the coach I came to to bring me to an entirely new level. I am willing to go out on the limb, and go to the places I have never gone, and do the things I have never done.

Fourteen easy hours...... fourteen I shall then do. I am meeting with Jesse this evening and then I will have our goals, aspirations and dreams.

While I might be existing on toast and bananas for today....... I know that come Sunday I will be back to my old self, my old strength, my bike seat and my new running form.

Hope you are all ready, because this year is going to be great! Of course!

the weight of the matter

2009-12-06T08:59:00.002-05:00

Through the past year I have revolutionized my nutrition. The struggle as an athlete and coach even was how to balance nutrition while distance training and keep on keeping on. Last January I began to delve into the Paleo diet and through my work with the Wizard and QT2 I came to the Core Diet. The Core Diet is often mistaken for Atkins to those who don't know it well.

The Core Diet is pretty much the same as Paleo for Athletes, with the exception that it has better guidelines for balancing weight loss with distance training. We made vast improvements in my body composition throughout the past 6 months. It's tricky because body composition is not truly measured in pounds as it is in body fat. For me that means calipers. While they do have a margin of error they are much more reliable than a..... scale. A scale? really? You step on a scale and it tells you how much body fat you have? Read the directions on how it is done..... please. Then use some common sense.

Body composition is important in triathlon. The lighter you are the faster you can go, but with great exception. Many athletes fall into the lighter is better and then end up with significant injury, most commonly in the form of stress fractures.

Many athletes also believe that lighter right now is faster forever.

Women should aim for a body fat percentage of 12-14%, and that 12% should be on race day. Not before. Men.... 5-7% and again, that 7%.... on your A race day. Getting down to that lower range and even below it in December for a race that is 7 months away will guarantee you this:

1. Illness
2. Injury.

Your body needs fat to perform certain functions. Cell metabolism for one. The low fat diets of the nineties are out, the focus is now on whole foods, real foods, I think that's a great thing for our American culture.

In an Ironman race 10 pounds is said to be good for 10 minutes off of your time. Of course this excites me as I am 15 pounds lighter than when I did my 10:58 at IMFL in 07. I believe I have about 15-20 to go, but we will allow my latest body composition analysis determine that.

However if you don't have 10 pounds to lose..... then think of trying to lose that additional 10 as time added to your time. I honestly believe that it works inversely. So save yourself the time and the heartache. Be healthy, get your composition analysed by something other than your $150 scale.

A few rules on the core diet are ones easily incorporated into any lifestyle:

1. Drink 80 ounces of water every day (That's 2.5 of those Nalgene bottles)
2. Eat four fruits per day
4. Eat four veggies per day
5. Eat 6 time per day.

The biggest complaint I hear with nutrition is time. No one has time to devote to planning meals or preparing meals. But we all have time to plan our weeks and our training. Be just as serious about your nutrition then! I spend about an hour on Sundays cooking, chopping, preparing meals for the week. I store them in small Glad Lock containers and then when the time comes my preparation time is minimal.

I remember feeling a significant difference in how I felt after just 2 weeks eating in the Core. Energy levels soared, I felt cleaner, I felt really good. I was no longer relying on bread and bagels for my carbohydrates, I was relying on much healthier sources like fruits and vegetables.

Many people thing that because you are not eating bread and bagels that this is Atkins. Not so. It's a tough thing to give that stuff up, especially if you are a swimmer like me and Saturday mornings have always meant swim practice then pancakes!

Take a look at your fruits and veggies. Look at how much you can get from those sources. There is certainly a time and place for the higher carbohydrate foods, those we call workout windows and I will outline those another day.

The biggest focus when eating in the Core is healthy nutrition. I think of all of the years my body was starved of the micronutrients that it needed. Especially with the health issues I have dealt with in the past 2 years. My body soaks that stuff up now and I feel that difference.

The Wizard is pretty strict on making sure you eat enough fat, enough vitamins, he reminds us that we lose health when we aim too low. He aims for 0.5-1 pound of weight loss per week, which is easy to do in a world when you aer taught that you can lose 3-6 pounds by drinking 3 shakes a day.........

Now is the best time to begin working on the nutrition front. I don't enjoy the treats that the holidays bring. Growing up with an eating disorder this was the worst time of year for me. I am happiest when I avoid it. I am happiest when instead I try new fruits and vegetables. I feel good at the end of the day. I don't' feel like I have the sugar induced false high.

So begin establishing those habits now. Good habits. Healthy habits. The water, the fruits and the vegetables. Find out what your body composition is and then begin upon a long term plan to getting it to where it should be by race day, remembering that on race day it can be at its lowest, afterwards you add a few pounds.

It's wonderful to be fast. There will be no such thing as fast if you are a woman with 8% body fat and a stress fracture though, as you watch from the sidelines.

Be healthy!

to come......

2009-12-05T10:37:00.003-05:00

Here is a picture one of my athletes got in Clearwater...... there's no age group drafting there!

What a night. I looked up at my husband as I hung my head over the proverbial barf bucket and I made sure to thank him. I remember feeling the same way when I was in labor. We had gotten to the hospital for an induction, and they placed "the gel" in me at 4pm. I sent him out for a run, we weren't having the official induction until 7am the next morning, have fun honey!

2 hours later he came back to me sitting on the edge of the bed sobbing, snot running from my nose in full on labor, getting an epidural. My water broke and I sobbed "I'm incontinent" (nurse speak). I swear it's times like those when you realize the true meaning of love.

This morning Luc was reassuring, as he promised me he would straighten things out with Santa:

"Mom I will tell Santa that you didn't sleep because you were sick, not because you were being bad."

Whew.

The big meeting with Jesse.... aka: The Wizard.... is tomorrow. Between now and then I have a few items of homework: running form video and power test on the bike. As long as the re hydration plan works then that power test will be on. The run video will take just a few minutes. I am most excited about this part. While I have worked really hard on my running paces and running zones.... I have never had a coach who has walked me through the process of working on running form.

What I hope to do one year from now is show your the before and after video, the before and after times, and the upward slope of improvement. I am planning on taping my running on a regular basis. Next month when I do make that trip to Boston I will be able to work with him in person on it. It's so exciting when there is room for improvement. I am heading into my best endurance years, and I still have room to improve things on the swim, bike and run.

Opportunity is abundant! That's what I hope to pass on to you.

After our meeting I will let you know about our goals on all fronts, the races we plan on hitting and what tips I was given for my running form. I might even post the video so you can see that.

Race Results / 2010 Race Schedule

2009-12-04T14:20:00.003-05:00

2010 Schedule

Many events to come, but these are the big four races we are aiming for:

April 25th: Lonestar 70.3 Galveston TX

July: Musselman 1/2 Ironman Geneva NY

September: Syracuse 70.3 or Pumpkinman 1/2 Ironman

November: Ironman Florida, Panama City Beach

2009 Results:

Ironman 70.3 World Championships 4:58
Pumpkinman 1/2 Ironman 4:54 1st amateur female
Sodus Point Triathlon 2nd overall female
Musselman 1/2 Ironman 5:08 8th overall female
New Orelans 70.3 5:25

Please click here for results prior to 2009!

beginning again

2009-12-03T08:45:00.005-05:00

Remember the swim helmet? for those of you new around here the swim helmet is a joke, no I do not really swim with a helmet on! Grimm brought it to my first practice back after the injury and I wore it as a joke. Although there seems to be a market for this thing during the swim at IMLP, which incidentally will have 400 more people in it this year!

It felt good to slide into the water. Compared to the water I had swum in the previous day this was much colder. At Masters it always is. The usual faces greeted me, coming back to the pool after my 2 weeks break was a lot like coming home from vacation. Well, I just did!!!!

I was born a swimmer, I swam in college and nothing, nothing replaces the feeling of those first thousand yards in the pool after a break. I love to re feel the catch, the throw, the breath, the sound of nothing but water all around me.

Coach threw tennis balls in the water this morning and I knew it would be awesome. She gives us the best drills. Tennis balls are one of the best tools for head positioning, fist swimming, and Mark even taught me how to juggle.

I moved to lane 1 yesterday to even out the lanes and I think it will be my permanent lane this year. Lanes 1 and 2 swim together, but lane 1 seems to fit me well right now. I am in need of some swimming change.

After I ended my collegiate swimming career I began to swim by 2 rules: no more fly and I will breathe to my right. Yesterday I brought my fly out of retirement. Trust me when you have spent years of your life swimming 10,000 yards a day, most of that fly, you deserve to retire it for a good 10 years.

One of the sets we were given instructed us to breathe to our non preferred side. The beautiful thing about my swim team is that we don't stick a workout on a wall and have at it. Lorie coaches form the deck, set by set. At any given moment she's in your face and she holds nothing back. If you are swimming like sh*t she says those exact words. That's what I love abut her. She's damn honest.

Out of fear I began to breathe to my non preferred side. It felt like writing with my feet. As I swam that set I thought about how we are analyzing my running and my cycling form the bottom up. With a good long season ahead of me the focus is high on biomechanics right now.

Why not with my swimming?

I am a much much better swimmer than I train to be. I don't work hard at all to swim 28-30 in a 70.3 race. Not at all. It's embarrassing because with my background all I have to do is put froth some effort and bam, there it will be.

As we move towards this new season with new goals...... and I have promised before..... but I will promise again. Some effort in the pool. I am swimming fly again, I am breathing to the left. I am getting out of my box of swimming safety.

Because it will take beginning from the bottom to reach what I have aimed to reach in 2010.

As I look down the path of 2010 I realize that right now I am in a great spot. We start on Monday and that gives me almost a full year. My big A plus race is at the end, many people's is in the middle. That gives me the luxury of time.

I am studying my running homework, the powercranks are on their way, the power meter is being charged...... I have a meeting with Jesse this weekend. Next week we do run form analysis. (I did have to postpone my trip to Boston until Jan 23rd because I am getting a new car! Exciting!) Power test, body composition analysis, all this weekend.

I am loving what I am doing so far. My legs are sore in the good way kind of soreness. I am ready to step out of the box, be taught something new, and in the pool...... find something old.

inspiration

2009-12-02T04:24:00.005-05:00

Throughout my life I have been inspired by some pretty amazing people. It's rarely the person who wins the race, more often than not it is one of the true heroes of life that has the ability to bring me to my knees, make me look up at the sky and truly believe that anything in this world is possible.

Here is our friend Rudy Garcia, as he walked past us at Ironman Arizona. If you have been in this sport long enough you remember when we was on the cover of Road Runner Sports as an 11 or 12 year old kid, promoting the Challenged Athletes Foundation.

If you don't know the story of Rudy, the 2 minute synapses is this: as a kid he was wheelchair bound. Essentially he asked for his legs to be amputated so he could get on with his life....of course there is much more detail, but that's the jist. At five years old he had the foresight to say..... enough of this. Click here for a much better recap of Rudy's life.

At the 2009 Ironman Arizona event Rudy became the first double leg above the knee amputee to complete the Ironman. When he walked by us..... Luc took notice. He was fascinated by this kid who had these amazing legs. We watched as Rudy checked in.

I have had the fortune of being at some events with Rudy, like the 70.3 Ironman World Champs in 2006. I remember watching him run into the water on his stumps and kicking the asses of some of the best swimmers in that field might I add.

I wanted Luc to watch him, to stare at him. Luc is not new to being around wheelchairs and walkers and disabilities. He was in a wheelchair and used a walker himself. He attended a pre school with children who had CP.

What was different..... was that this kid with the amazing legs.... was doing the Ironman. Luc never had seen that before. I watched as that scenario was absorbed by Luc. Luc is no stranger to adversity. If you have been reading long enough you know the struggles we have endured over the past several years with an education system set up that's against children like Luc. You remember the fight and the meetings and the phone calls.

How on earth Luc managed to wake up every single day with a smile on his face, and walked into a school where all he met all day was doom.... is beyond me.

It's now December, and Luc has been in his new school since May of last year. He's an entirely new kid. He has close friends. I have a notebook that he comes home with every single day with a synapses form his teacher of how the day went. Great day, worked hard today, those kinds of comments are on every single page.

Last year we got a phone call every single day. By this time of last year I had been at the "round table" at least four times. Luc faced every school day of 2009 being told by teachers that he would never fit in, that he was bad...... and as you remember we yanked him out and homeschooled him in March.

Luc inspires me. Throughout his nine years he has faced things many adults don't even comprehend. Open heart surgery to name the biggest. He wakes up every single day knowing that it is a brand new day. Excited to go to school.

He's in a wonderful school that understands him. He's in an environment where he is learning, excelling. He goes to tech class and has made a fire truck and a napkin holder....... can you imagine in his previous school .... him handling a saw?

He does in this one.

And no one has gotten hurt.

He won the mile in the pumpkin run that his school held. He joined the chorus, in fact his first concert is next week!

Luc is a member of USA Triathlon, and he's a veteran at the kid's races. Because of balance issues he still bikes on training wheels, but he loves to be in the game. As triathlete parents we don't want to push him into this sport, but when he asks us to race.... we support him. We aren't the parents in transition who scream at their kid to hurry. Luc knows how to change his own shoes, put on his own helmet. Kids need to be encouraged, not hollered at to win.

He's got his own little collection of finisher's medals, T shirts, swim caps. In Arizona he did the mile Iron Kids run, as shown above.

Luc inspires me because he has spent nine years being told by the education system that he can't, while the athletic system has told him he can. That's powerful. Percentage wise he has spent more time in the educational system than he has on the field and still, despite all of that he smiles, he is positive. We are told that as parents we have much to do with that.

I hope so.

In Arizona 1,600 children competed in the Iron Kids mile run. It was the best organized race I have ever seen. Kids were lined up by grade and each grade was a wave that began about 1 minute apart form the next.

As I stood there at the finish line waiting, tears filled my eyes as I watched the children run through the finisher's arch, the same one used for the Ironman. The crowd was gigantic and they were screaming. It was like each child had their day in the sun. Their 15 minutes.

Afterwards Luc told me that as he was runnign down the finisher's chute he was crying. He told me this:

"Mom everyone was cheering for us. I felt so special!"

Because my son you are special. You are very special. You have been given some gifts that other children have not. What some might call special needs I like to call gifts.

As Luc watched Rudy walk around in transition and rack his bike, he was speechless. He asked me how Rudy swims, how Rudy bikes, and how Rudy runs. I explained to him how Rudy did it and he smiled.

"He's my hero mom." He told me.

"Mine too." I told him.

We all face challenges. My father taught me that it's not the challenge that you face, it's what you choose to do with it. You can let it beat you down or you can use it to help you become stronger.

"You have faced your share of challenges Mar...." one of my close friends recently reminded me, "I think that's where Luc learns it from." I thought back to my lifetime of challenges. I guess when you put it into a timeline and a list it seems like a lot. I am no different from any of you.

My inspiration is Luc. I wonder if he will ever understand that.

Below is an incredible video that one of my athletes sent me. She instructed me to grab a Kleenex before I watched this, and I think you should do the same.

Yoga

2009-12-01T08:15:00.002-05:00

The off season always brings triathletes to yoga. We believe we need to fins something to shut off the mind, give us something to relax, stretch a bit and unwind. If that's what you need....

You will not like my yoga class.

If what you are looking for is something to turn off your brain, not sit still, sweat more than you ever have in your entire life, develop your core strength more effectively than a TRX will, move for 75 minutes, be challenged in ways you never thoughts possible while listening to Eel, Jack Johnson, Michael Franti, Green Day, Krishna Das and sometimes I even threaten Michael Jackson......

Then you might be a good candidate for Power Vinyasa Yoga.

There are a million different styles of yoga. If you like to be still there is a style for that. If you like rigidity, there is a style for that. Baptiste Power Vinyasa is what I call the freestyle yoga. Your poses and mine.... they will look different. We've got different bodies. It's open to interpretation, it's open to really jacking up the intensity and at the same time bringing it waaay down. It's what you need. It's not keeping up with an instructor..... in fact as an instructor......

I don't do the class with you. I roam around the room and lead you through it verbally.

WTF? I don't show you the moves?

No. That's what our basics class is for. Besides...... what I do or don't do on my mat has zero to do with you. I am probably your most inflexible yoga teacher, but what does that matter? Don't come to your mat looking to copy my routine, look to develop your own.

There aren't even mirrors in our studio.

WTF? How the hell will I know if I am doing the poses right?

You feel it. Do you look in the mirror every single time you swim bike and run? No. You feel. That's exactly what you learn to do on your mat. As I roam the room I even make sure you are in the right place.

In our studio you don't turn off the brain by sitting still and sitting quiet. You turn off the brain by moving and sweating and breathing and listening to music. By doing that you disconnect, you get into the space of your body and out of that dangerous space between your ears.

Even if just for a little while.

I love to read what triathletes write about yoga, especially during this time of the year. Here are some of my favorites:

1. I watched the teacher bend into a pretzel, so intimidating!

It shouldn't mater what your teacher does. Leave the competition outside kiddo.

2. Yoga teachers are holier than thou.... or think they are.

Actually....... if someone can elicit that response within you..... then likely that teacher strikes something inside of yourself that you aren't comfortable with. To that I say..... get over yourself.

3. I don't get the poses

Take a basics class. Learn them. You learned your bike didn't you?

4. I don't like to sit still and meditate

Whew. Me neither. Come to my class then. You will beg me to let you sit still. I should mention you will sweat your ass off so not only should you bring towel, but a change of clothes for a ride home and another for during class.

5. I don't like yoga music.

Again Whew. Me neither. Come to my class then. We will get along well.

Remember........ when we are open in our minds then there are opportunities. You know the feeling of riding your bike, where it is just you and the road, no thoughts pass between your ears, you are moving on feeling, riding the high, feeling so damn connected?

That happens every single time I step onto that mat. It's through moving that people like us attain that feeling of connection. Not through sitting still. It's our personality type. That's all.

Just like in swimming, biking and running, yoga takes some time. Give it 5 classes. Trust me, something will happen. Use this off season time to give it a shot. As it comes time to delve back into the season you will know what you need to know to develop your own routine.

At Breathe we've got another Yoga and Nutrition For Athletes coming up, three consecutive Tuesday's in January. Stop by our site for more details.

Also, here is a great site for those who prefer to practice at home. In a few weeks we will post the video for the 20 minute routine that I have developed for athletes. The one missing component is, you need a good dose of 90 degree heat. Grab the space heater. Turn off the phone. Put on some music. Turn off your head.

I am okay with it if you "just can't get into yoga." That's too darn bad I will think..... because it's been such a literal lifesaver, helped me cope with so many things........ but i encourage you to give it a try.

Jump off the mental hamster wheel. Get ready for heat, and get ready to work hard.

coaching files; the mental game

2009-11-30T14:30:00.007-05:00

Have you ever noticed the words you say to yourself during a training session and / or in a race? It's pretty amazing to realize that most athletes speak kinder to their spouse and their children than they do within the spaces of their own skull. It's even more amazing to take a step back and see with eyes wide open, the paradigms that we exist within, ourselves and how that directly relates to the outcome of our training and our competition. It's truly the one thing that can make or break the entire deal. Months worth of excellent training can be completely ruined or completely enhanced by the conversation that we have with ourselves.

During the 2008 Beijing games when Michael Phelps was swimming fly, the infamous touch out that sealed the deal for the winning of eight gold medals. As he was swimming down that final 50 yard stretch, what do you think was going through his mind?

A. Oh man I am too fat to do this.

B. Oh my god I hope I win

C. _____________________________

I would bet money that it would be option C. It's not that nothing was going through his mind, it was more likely that he was hooked on a feeling so to speak. He existed only in that present moment. He was not thinking about his start or his turn, or even the finish. He was 110% present as we like to say in yoga.

After listening to yet another terrific lecture from Bobby McGee I felt so full of weaponry as I sat and absorbed the themes. It was about the mental tactics that we use and how they both help and hinder us in performance.

He reminded me that we are driven my our internal dialogue. We choose what happens on race day. Looking back on my run in Clearwater I can see where I fell into this trap. I came off the bike to legs that didn't feel so hot. While I did not engage in negative self talk, I let myself off of the hook. I knew that if I just ran I would come in under 5 hours. I still had that feeling of being so happy that I was actually running and not vomiting in a race..... that I gave myself permission to run slow.

So even though I didn't speak badly to myself during that run..... I was thinking much too much.

That's not me. My best performances are when my brain shuts off, I latch onto a feeling, a sensation...... I put my focus in front of me and I just go.

My biggest limiter in the past few seasons is trying to get into my head a little more. Thinking too much during. Realizing that now..... I know how to get out of that space.

Bobby McGee calls being in our heads like having our heads up our butts. It's dark and scary up there. He also gave some terrific tips on how to improve mental game:

1. Race 2 feet in front of yourself. There is no fear in having your mind literally two feet in front of you, on the asphalt. In the water. Get out of the space between your ears.

2. Speak to yourself in the 2nd person, in an instructional mode. Give yourself things to do: Okay Mary you are running well, feel the feeling, feel the feeling, keep leaning from the ankles, atta girl..... be instructional, be positive.

3. Don't try to change your paradigm, replace them. Instead of I suck at running...... lay a new one right over it...... I am a runner.

4. Doing everything right is not enough. Make the luck, make the break.

5. Thoughts are permanent: neurochemically each time we have a thought.... we create a molecule in our bodies. Waste space with the good stuff, if you know what I mean.

6. Allow results: if you get out of your own way the results will be there. If you are working with a coach realize this: your coach takes away what is not performance. They help you get out of your own way.... let them.

7. Let go of perfection. The biggest killer in our sport is trying to be perfect. If you are still breathing then you are still in the game. It is never over until you are 10 feet past that finish line. Stop putting yourself in positions of not being able to succeed... because you won't then. Have a healthy fear of failure.... we grow from that, but lose the desire to be perfect. There is no perfect race.

7. Problem solve Einstein style: Einstein stated that the problems created within a certain paradigm can not be solved in that paradigm. Involve another great mind..... like your coach.

As you begin to work towards your 2010 season and spend time on developing biomechanics and zones and improving nutrition, don't' forget to look up. To your head. That right there is your greatest strength and limiter in achieving the goals you have set. Thinking about it more is not the answer...... being open to shift paradigms is.

And remember: we must be open to change to allow it to happen. Where we are open in our minds there are opportunities. If we resist it, we will miss it.

basics

2009-11-29T08:06:00.003-05:00

The new header is from Musselman..... 07 or 08. I can't remember. I am sitting at a press conference with some pretty incredible triathletes (one of these things is not like the other). In this picture I am cracking up at some joke Mr. Rhodes is making about water (I think I'd crack up at anything the man said).

Saturday meant running. Which also meant some running drills. Which meant jump roping. Which then led to my discovery that I am one excellent jump roper. Yes! It's true, watch out. If you see some girl skipping merrily along during the next 70.3 that just might be me. Finally something related to running that I am pretty damn good at.

Why jump roping? For a variety of reasons, that in a minute.

First of all..... feet. I get a lot of questions about what I wear for shoes because of what I do. Because of the amount of time I have spent barefoot since tearing my Achilles a few years ago I have very strong feet. I never wear socks. Only to work. I don't wear shoes or socks in the house, I teach yoga, and the only time I wear shoes is when I am working, or training, or just out.

Since I have instituted that rule I have saved a lot on matching socks in the laundry and I have also developed very strong feet. I also attribute that to yoga itself. The muscles in our feet become week when we leave them to depend on the support of shoes. They also become weak when we wear very bad shoes.

I wear Dansko shoes at work, and in leisure. I wear these very cool Keene shoes the yogui model. These shoes are my shoes of choice because they allow your feet to become strong. The Keenes are better than a Croc because of better support, but not too much support. If you are a nurse Crocs are quite possibly the worst shoe that you can wear.

So I have worked to make my feet strong. I think that is incredibly important not just for running but for life in general. A strong foot is a healthy foot!

Back to jump roping. I am trying to change the way that I run. Jump roping drills are a great and fun way to do the running drills outlined by Dr. Romanov. Check out this video. I jump roped for 15 minutes and aside from a few catches in the rope I found myself to be a darn good jump roper. If I don't' say so myself. If we could get that to count for something..... it will.

Why even do running drills? Romanov says it best:

Why do we need to do drills in running? The main point of drills in running is to develop or heighten our perception. Strength and agility are biproducts of the exercises. Our main goal is an acute perception. Like many of our runners ask, do we always need to do drills in running? The short answer is yes, the long answer is because we need to continually sharpen our perception like the edge of a knife. Think about a runner wearily flopping away to the finish. That is where most of the damage occurs, why? Loss of perception due to fatigue. Our drills help us maintain our perception despite the many outside factors which could deprivate our senses. So today, go ahead and do some drills and improve your running day in and day out!

There are some coaches who believe that drilling in any sport is a waste of time. They believe good technique naturally just happens. Well, I have been running a long time, and I haven't accidentally fallen into better technique. I should have done this a very long time ago, but better late than never. In fact, the timing feels perfect! Not only are we pulling apart this run.... we are pulling apart the bike. Powercranks..... here I come!

There are a lot of things I will be back to the basics for. I feel like we have the luxury of time right now. I have an entire 11 months before I toe the line at IMFL, so we have a lot of time to do the most proper healthy and purposeful season.

I spent 2009 getting back on my feet. 2010 will be about much more. I have one week of unstructured training. I am on the TRX, doing my running drills and working on my new run technique. I am coming back to the core and I am getting excited as we look forward.

The best seasons are still the ones before me!

Coaching Files: Running form Part I

2009-11-27T15:08:00.005-05:00

I get to start training again tomorrow. It has been a full two weeks off. And I mean off. Aside from some hikes while on vacation I did nothing. Nada. Zip and zilch. I also hated every single moment of it. I also followd instruction and went off the core and that was an utter disaster.

I never felt the urge to eat anything and everything. I had some bagels and toast and some of the high glycemic foods I had given up. And they made me sick to my stomach. The side effect of eating clean is that eating dirty makes you feel like sh*t. The two indulgances I did engage in were Diet Coke and Coffee.

I know. Someone call the police over my wild livng.

Tomorrow I get to run. As you know I have become a student of running form as both a coach and as an athlete. I am excited beyond belief to put into practice what I have watched, read and listened to.

There are three running coaches who in my opinion have the corner on running:

Jack Daniels

Bobby McGee

Nicholas Romanov

Over the past several weeks I have read what they have written, watched videos and footage of runners that have been coached by them or that they are critiquing, and have watched several seminars thay all have given. The three of them seem to focus on some common points:

1. Running with a forward lean from the ankles (not from the waist)

2. Cadence of > 180 (this is counting both feet)

3. Driving the knees forward rather than focusing on the push off. In fact in one of his seminars Dr. Romanov demonstrated how he believes there is no push off in running.

There are several points on where I should not say they disagree but differ. One points out that a midfoot landing is critical while the other points out that the midfoot would mean the arch, which does not touch the ground. Rather than focus on those kinds of points I think it is really important to focus on where these three agree.

These three seem to have vast experience working with runners who are causal, marathoners, elite distance, triathlon, all kinds. All backgrounds. All shapes and all sizes.

Dr. Romanov in one of his seminars pointed out that there is really no standards of running form, like there are for swimming and for cycling. Often times running form has been left alone. Yet it is the sport that seems to garnish the most injuries.

In 2006 the Runner's World Guide to Running (or whatever it was called) made a statement of this effect (and please know I am paraphrasing)......

All but the luckiest of runners will experience an injury at some point in their running career. So you have to be prepared to expect a niggle of some sort at some point.

Wow. That's a statement of doom and gloom. Welcome to running, expect to be injured sucker! Doesn't it interest you that the sport with the highest injury rate (last year it was estimated that 85% of runners sustained an injury?) is the one sport that really requires..... no equipment? It's something to think about for sure. Did cavemen have these injuries when hunting down their food? Or did they just run naturally?

Here is an interesting article from Dr. Romanov on why he thinks the shoe companies are to blame for poor running form.

Biomechanics are certainly something to look at and consider as we try to improve running. In the pool and on the bike we spend hours and yards and miles to perfect our form. Get the most of our swim stroke, establish the best fit and aerodynamics on our bikes..... yet when it comes to running we are very afraid as both athletes and coaches to correct form.

A person who runs a 17 minute 5K will not be open to correct biomechanics. They truly believe that in order to go faster they must train harder. That might be true, but a peek at how they run could give them that extra bit they need to break the 17 minute barrier.

To change anything.... you must first be open to change. If you lack openness, you deny yourself opportunity. I have noticed that runners in particular are very defensive about their form, and their shoes. Swimmers and cyclists seem much more willing to make changes. Running for some can be riskier.

If you are like me..... looking to hit your absolute best potential in 2010, maybe your openness to making changes is greater. I by nature am not a great runner. It's something I ave worked hard at especially with my new coach. While I made great improvements, those improvements did not come forth on race day for several reasons. One of the biggest reason is that I have never had my running form critiqued.

Swimmers by nature bring barriers to running. We have excellent plantar flexion and terrible dorsiflexion. Those with a breaststroke background are in the worst scenario with their externally rotated hips. Swimmers tend to have bigger shoulders and chests and therefore run with the chest pulled high and back. Here is a great articles about the importance of proper body alignment.

My first foray into new running form is drill work. And a lot of it. Getting me to lean forward not from the waist but from the ankles. Allowing gravity to help pull me forward rather than be so upright that I have to work against it.

We have brought my running cadence up to about 93, so on that front I am doing well.

The third thing we will work on is landing more forefoot and decrease that heel strike. Take a look at your race photos and see where you land. You may think you are on your forefoot but.... NOPE!

That's purely the beginning. We have lost to correct and with a year to go, I am very hopeful that I can crack my running ability.

So take a look around that the different resources. Get your run form analyzed by someone who knows what they are doing. It will never hurt to have it looked at. It can mean the difference between snapping an Achilles to break 17 or correcting a few simple flaws to get there. We were meant to run, made to run.

And remember: the willingness to change must be there to even attempt it.

planning stages

2009-11-25T09:45:00.006-05:00

I am finally home form what it feels like a whole lotta travel. The best part was taking a shower in my shower! We loved Tempe. Curt is thrilled with his performance, 45 minutes slower than his goal time but one of his best efforts. See, he's never had to deal with GI issues, never had to deal with that kind of stuff. Looking at his even run split it showed that he could keep his pace well throughout the difficulty. He knows he is capable of better.... so we are coming back in 2010!

Throughout the trip I have been filling my brain with lectures from some really awesome coaches and really breaking down the mechanics of running. I have an upcoming run analysis and I am learning how to sight run flaws in myself and in others.

In one of the lectures some really good points about running form were made. We work very hard on our swimming and cycling techniques, but no one ever wants to touch running. Running is probably the most difficult one to change..... but easy if you are willing to change it.

A 17 min 5K runner who has terrible bio mechanics will likely never be willing to change how they run. Yet they will deal with injuries and buy shoes to help this and help that when to avoid all that and become faster they could do it biomechanically. Running mechanics are described as being just like chiropractics, the change is immediate.

I was especially interested to learn bout running shoes and how they do more to diminish our perception than to help us run. The pronation issues that we believe we have are not necessarily true..... an analysis of running biomechanics can fix that better than a clunky shoe.

I am fully embracing what I need to embrace to become the runner I need to become to achieve the goals I have set for 2010. I have a meeting with Jesse next week where we will break down absolutely every single goal and the plan of action I will take to hit each one.

My biggest goal is to go as close to 10 hours as I can at IRonman Florida. Quite obviously the amount of work that will take is not a small task. The focus it shall require will be above and beyond anything I have ever done before. It will especially require more refinement to my body composition. I say 20 pounds, Jesse says 10. Next week we will know for sure.

It means a complete and I mean complete overhaul of my running mechanics. It means I have to work at swimming. It means I will be on Power Cranks. It means I have to commit to going further that ever.

Now we can look ahead at the year and wonder.... will I do it? Will I make it? That big long term goal is important but what brings us closer to earth are what we call the performance indicators. There are certain indicators that I need to shoot for every 6 weeks or so, in swimming, cycling, running and body composition, that will bring me closer to the big goal I wish to achieve.

So rather than wondering for a year ..... each training block we aim for the performance indicators, from there we can say..... these indicators will yield this result. Are we on track?

I like working through goals that way. As far as races are concerned the races I will focus on are:

Long Horn 70.3
Musselman 1/2 Ironman
Pumpkinman 1/2 Ironman
Ironman Florida

There will be 5K races and other races sprinkled in there..... but these four are the biggies.

Once I have this meeting with Jesse I will share all of the goals with you. Some people wonder why on earth I would share this kind of detail...... won't my competition get the inside scoop and take that info and .... blah blah blah......

OMG get a life, is what I say. People are freaking head cases out there. I know people who won't reveal who their coach is because they believe people are just that interested. What I have for performance indicators and body composition are nothing to be secretive about. Who is my competion anyways? A woman whose cheated on her husband and blew apart her family and has zero else to make her feel good except winning? Someone I don't know from Utah who is targeting to beat me? Someone who views me as some kind of threat?

I don't care who my competition is. I don't care if you develop your entire plan around what my season is. I will think you are a complete psycho, but if that is what drives your performance and helps you to become a better athlete and helps you to achieve your dreams..... as psycho as it is..... then have at it.

It goes back to what Cathy Y and I talked about on the beach in Clearwater...... we've been in this sport so long that the false elevating satisfaction of beating Mary or Cathy, gets old. As we mature and grow older and more experienced at this it becomes more about the personal satisfaction.

My good friend KR from Syracuse is also competing at IMFL with me, she was in Clearwater also, and we are the kind of friends that root each other on. Whether one wins over the other is not important..... we support each other on the journey. I can not wait to race this race with her.

So that's where we are at..... time for planning, goal setting, taking a very honest look at form and composition and what I am going to accomplish this year. I am very happy with 2010. I got back on my feet with the help of an awesome coach. Now we get to start from the beginning.

Upcoming coaching file topics:

Nutrition, swim, bike and run form, and how to plan a season.

Ironman Nutrition Thoughts

2009-11-23T21:46:00.003-05:00

Ahhhh, the last day in Tempe. We went miniature golfing and walking around town and hiking in some mountain things. Luc swam and we ate pizza and yogurt. Big fun. Tempe kid of reminds me of Austin in some ways.

I have been thinking a lot about IM nutrition ad the lessons I ave learned about it through the years.

Ironman nutrition is the biggest enigma and by far the most difficult part of the training program for many athletes. As I watched athletes come off the bike and make their way through the run course. yesterday .... it was quite evident that GI distress..... as it always is...... was the number one reason for "failure to reach one's goals". Including my husband's.

I don't coach my husband, I'd say I consult on his program. There was part of his Ironman nutrition plan I worried about, and although I voiced that concern.... no one knows him better than he does, so I have to let what works for him work, and what doesn't doesn't. He has been at this much longer than I have.

Now I am not a nutritional expert. I am an RN, coach and athlete who has spent years of her life barfing and experiencing all sorts of GI distress issues on courses. Which has launched me into a very long and extensive study of nutrition and distance events. In addition I get to work with one of the best coaches out there.... Jesse Korpelnicki who really sealed the deal on nutrition and taught me much more than I could possibly imagine in this area.

As I was in the merchandise line this morning I overheard a conversation between two guys ahead of me, and ones tale of GI issues during his race.

Guy 1: dude, I think it was all of the sugar that I had yesterday that really shut me down.

Me in my head: Probably not. I wonder what this guy had for breakfast and has eaten for the past 3 days.

Guy 1 continued: I had a HUGE coffee at starbucks with starbucks oatmeal and a packet of sugar. I think that packet of sugar totally F-d me up.

Me in my head: Nah dude, it wasn't the sugar. You had a giant cup of strong coffee..... plus you are nervous, you just added beats to that HR which slows digestion a bit. Then you had a bowl of oatmeal which is full of fiber, which slows down your gut. Without knowing the rest of his am routine I would then assume this was where his GI issues began.

Guy 1 Continues: Then 5 min before I got into the water I chugged a powergel and like 2 sips of water and got in.

Me in my head: Man, step two on your GI debacle. with your caffeine induced high HR and nerves, you down a gel 5 minutes before the start with not enough water. Plug number two of your GI system in place.

Do you see where this is headed? Most issues relating to GI distress in an Ironman happen before the gun ever goes off. In the days leading up to the event we carbo load, this should mean eating easy to digest things such as bagels, pasta,focusing on good proteins and doing everything possible to rid your system of potential irritants. Believe it or not this includes vitamins, and roughage. Think simple, easy to digest.

Your race day breakfast should be the same. Jesse taught me that the breakfast of oatmeal and peanut butter will slow your gut down on race day. He taught me they are great for daily nutrition but on race day that can serve as the first "plug" to your GI system. Assuming that you ate simple and easy to digest foods up to this point........ now you have set the GI slowdown in motion, and the gun has not gone off yet.

The next thing I see time and time again is failure to execute race day nutrition in training. A lot. I practice my race day nutrition every single long workout I do, including breakfast. Race day..... there are no surprises. Believe it or not, we have even removed coffee from the morning routine. Why? Again another Jesse lesson. More on that another time.

repeatability counts for a lot.

I also see athletes just have too many things on their Ironman menu. In my experience working with Ironman athletes, those who complicate the menu tend to have a lot of GI issues. People are terrified to be hungry so they choose a lot of items to combat boredom, fear of being hungry, etc. Keep it simple/ Make it stupid proof. Repeat it in training first.

Another area... calories versus carbohydrates. Many people calculate their needs using calories, but they are not all created equal. Carbohydrates are really the important thing here, and that as anything else is highly individual.

These are all just random thoughts that I will spend time developing over the next few months. In the past 5 years I feel that we've been able to nail nutrition with our athletes. I feel like I know my Ironman nutrition well, I welcome to questions and the collaboration and the things I can learn.

The biggest point: one size never fits all.

Now onto Curt.

The reason curts plan failed is a good one. This is very simplistic, and variable to the individual. The numbers i use are just for example. not for actuality.

Blood takes fluid to keep it's consistency, and fluidity. When we sweat we lose fluid. blood becomes thicker, the heart works harder to pump it through the body. To correct this and keep blood perfusing vital organs, it will slow GI function and pulling water from the gut to restore the consistency of the blood. This GI slowing and fluid pull leaves us in a state of reduced digestion. Now the stomach has less fluid to digest with. Then it stops digesting. The nutrition you take in backs up, sits there, causes pain and bloating.

Adding insult to injury Curt takes in GE + Carbo pro. GE itself is a perfect isotonic solution. The perfect balance. By adding carbo pro he creates a hypertonic solution. Now he needs more "fluid" to help balance that. The stomach tries to pull fluid from the system, that is pulling from it. Stomach loses.

It worked in Florida because it was not hot. AZ was hotter, and that includes the dry heat,

If he took out the carbo pro he would have been fine. He may have had to add more water to that plan. He could have tried to correct this situation by using water only for a while, but by that time it was probably too late!

So realize that if you have GI issues during a race, the issue was probably set in motion before you ever put on your timing chip. Spend some time this season researching and practicing. Just like you put the time into training..... put it into your nutrition.

You won't be sorry!

Ironman Arizona

2009-11-22T22:25:00.004-05:00

Man I love the Ironman. It sometimes just grabs hold of me and wake me the heck up like never before. I blame the damn finish line and the cascade of emotions that occurs as a year's worth of emotions and training come to one final 30 second stretch. for a few the day goes as planned. For most it becomes plan B then C. For some the day falls apart and the victory comes in an entirely different form.

For some, like Rudy Garcia..... I don't even to continue with that. If you know the story of Rudy then you know exactly what I mean. I know that you know that we know what he knows.

The Ironman is not easy. It's a privilege and not a right.

we dropped Curt off at the race at 5am and came back to the hotel. The plan was to take the metro down sometime after the start. I am sensitive to Luc's age and his interest in all of this. I won't be one of these parents who forces him to be there all day. But this morning he surprised me.

"Mom we have to go because we have to help Dad." I didn't know what to say.

30 minutes later I had coffee in hand, we joined Rich and were watching the swim from the bridge. Ironman Arizona is the most spectator friendly swim ever. The water was cold, 64 degrees. Perfect for us northerners. Not perfect for the 50 folks who didn't make it out on the bike due to hypothermia.

Somehow I spotted Curt..... I know this man anywhere. I can spot him a mile away in ever discipline. He looked great. after we sent him on the bike we parted ways with Rich for a bit and stumbled on a great discovery.

The Kid Zone. It was the first of it's kind, a concept developed by a local woman who saw the need for families to be cared for at the Ironman. for a pretty good price (not cheap) you enjoyed a VIP tent. It included 3 meals throughout the day, buffet style, coffee, drinks, snacks, a kids area where there were DVD's, a nap area, toys and crafts. Couches, flat screen TV's with streaming Ironman TV from the course. Laptops everywhere for checking in on your athlete. Come and go as you please, real bathrooms (not porta potties) and clothing check. First class all the way!

I balked at the price at first, but it was worth every single penny. Luc made friends...... he got to play, watch a movie, he at well at an Iornman. I met some really nice folks as well. I was sitting on the couch with one older man and we were watching Jordan Rapp as he led the race. We began talking and I commented on his bike fit, how he seemed to be born on the bike and his helmet seemed to blend into his bike.

"He's pretty good." he said.

"I think it's his day." I said. Then he told me he was Jordan's Dad. He was really proud. He was really nice.

After our break at the VIP tent we headed out to the bike course. We saw our friends and athletes come through and they all looked great!

We caught Curt a few times on the run. He was having GI issues. Coming into this race I knew his nutrition plan. It worried me but it has always worked for him. The difference today was it was hotter. I will explain more about this later..... but he gutted through it.

He came down that finishers chute with a smile and high five-ing the crowd. I love when he breaks loose and does stuff like that. The Ironman is like this. It's fun. It's high five-ing, it's a celebration of life no matter what the time.

Luc was so completely into the finish line antics I was amazed. Dancing his little self out!!!

Curt's happy with his efforts, he admits it was hard. really hard. The Ironman is hard. I am so proud of him!

Afterwards we sat at the VIP tent and enjoyed the heaters, the food, the couches and the people. It was a good crowd there at IMAZ. It was fun, it was relaxed, it was special.

More to come gang! Time for some rest!

Ironman Day

2009-11-22T06:22:00.002-05:00

Good morning and welcome to Ironman Arizona Day! The guys are all ready to go! Its a perfect day and there will be some fast racing down here!

Join me over on FaceBook for updates all day long, pictures pictures and more pictures!!!

Tempe day 2

2009-11-21T21:38:00.002-05:00

Day two in Tempe was awesome. It began with the kids race, where over 1,600 kids ran a mile, best organization of a kids race that I have ever seen! Luc ran one awesome mile. As I stood there and watched them all come in through the finisher's chute there were tears in my eyes. Smiles so big, so bright, the kids all had so much fun. Heather Fuhr was placing the medals around the kids necks.... Roch Frey led them on a mountain bike. It was beautiful to see all of these children have their moment. Their 15 seconds. That finish line was bigger than Kona.

After he was done Luc grabbed my arm and said in my ear.... "Mom I was crying at the end of the race." Fearing that he had been crying because he did not have fun.... did he felt pushed into it...... was this the right thing to have him do..... his words made me so proud..... "I cried because everyone was cheering for all the kids. It made me feel special. I did a good job. I did my best!"

May each of those children always feel special. Luc's words were the very best finish line statement I have ever heard in my life. May every single person tomorrow, from Sam McGlone to the very last finisher..... experience that kind of happiness.

We continued the day with a hike, Rich is here and he met up with Luc and I for a hike up one of those mountain things. Curt got some much needed time to rest and pack his bags. On the metro I asked a local what the big dirt hills were called.

"We call them mountains." she said to me. Told you these people are smart!

The hike was awesome. Steep, but short and it was an amazing view of an amazing place. I can only imagine the riding possibilities that exist in the mountains beyond the borders of the city. Mountains and sun..... sounds good to me.

After that we did a little tooling around Iron Town and grabbed some lunch. I caught up with Mark, and Cathy (stalker). Everyone looks ready!

Then we grabbed Curt and brought him back for bike check in. Where we spotted Rudy Garcia, the double leg amputee who we all got to know on the cover of Road Runner Sports when he was 12. Feel like I have grown up with this kid. We will be cheering for you Rudy.

After bike check in was perhaps the most exciting part of any one's trip. America's Best Contacts and Eyeglasses! Oh yes, even Rich came along for that fun! In the morning I tore a contact. Normally I travel with both my glasses and extra contacts. I even race with extra. But they were in my Florida bag. Yeah, great! A quick call to America's Best and less than an hour later I can see again. Which is a bonus when you are at an Ironman.

I like this race venue. I like the swim venue. I like the scenery. I like the atmosphere. I love running into old friends. Ed is here with Triabetes and I got to get a big hug from him..... we will be seeing him tomorrow ( we will have that beer!).

As for Curt..... the man is ready. I am honored to be able to give him the same support he gives to me. He's rested, carbo loaded and ready. The only thing he races with is a watch. No power, no speed, not even a bike computer. I feel like hes the last of the old guard in so many ways.

I am so excited for tomorow I feel like I am going to burst!!! It will be a great day! Sun and Ironman. Together as a family and with amazing friends!

See you on the other side of this finish line!

touchdown Tempe!

2009-11-20T20:47:00.002-05:00

Greetings from Tempe Arizona, home of Ironman Arizona..... stop #2 on my whirlwind trip across the world! I have 2 athletes and 1 alumni racing here in Tempe, and all are set and ready to go. In addition we've got a boatload of friends from Buffalo here and word on the street that Cathy Y. is stalking me around the country. ER has also warned me that a random chick might run up to me at any time..... so I am on guard! Ed is down here as well meeting with Tribetes and I promised him..... like I got to share with KR last weekend..... we'd have a beer.

2 beers in 2 weeks. You know this can't be good!

The trip down was terrific, as far as air travel goes. As I exited the airplane in Cleavland Ohio the pilot stuck his head out of the cockpit and said "Mary Eggers! I read your BLOG!"

Not during flight I hope.

I regard pilots very highly, they are so in control of something that is so impossible. Flying a three ton bird through the air. That's a lot. So to be told they read my silly words.... that is nice.

I spent the flight from Ohio to Tempe completely immersed in Bobby McGee. He's an absolutely amazing running coach and sports psychology guru, I have read so many of his things, I watched three DVD's of him speaking on various topics. Because of school I never get to immerse myself in these DVD's and webinars like I dream to, so this weekend I am. I only have 2 weeks of school left and I can dive back in.

The mental game, structuring training, running form, etc. I love the way he thinks, I love the way he teaches. In those four hours I learned a lot. I need to process all of it, I took so many notes, the guy in the seat asked me what the hell I was doing!

Being a sponge.... I told him.

This is all the shot I need as an athlete and as a coach. So look for some good posts on these thoughts soon. I was going to write about swimming next but we need to remain broad before we get narrow. Stay tuned.

Curt and Luc picked me up at the airport and I fell in love with Tempe. I have never been here. It's warm. There are like these random mountain like things (smart people actually know what they are called) and palm trees. I like the bridges. I like the college atmosphere.

We didn't even need to rent a car (but did). The metreo goes door to race site.

Curt bought me the M Dot pendant I have been begging for.

We ran into K Dub, the Buffalo gang is confirmed to be here. Ed texted me that there was this shining bright thing in the sky....

THE SUN ED! IT'S THE SUN! I got to see it 2 weeks in a row.

So all is well here in Irontown. I could get used to this traveling from event to event week after week. I could get used to seeing new places all the time. I could get used to palm trees.

The difference between an Ironman and a World Championships is that here the atmosphere is more like a party. While game faces are on it's a game face that says... brother I will see you out there, let's have a great day.

Time for bed. Luc is running the Iron Kids 1 mile race tomorrow. He's carboloading on animal crackers. His T shirt is ready to go with number pinned on. He ice bathed in the pool. Kid's ready to go.

And Curt.... you know him. He's just the man!

a thousand eyes

2009-11-19T17:54:00.003-05:00

A thousand of you stop by this blog each day.... for whatever reason. Thank you so much for that. We all have our reasons for reading blogs, I hope you can identify with something I write, and know that we are all just regular people who are stumbling through life, being passionate about our passions, and living.

I'd like to share with you the best blog I have ever read in my life (thanks Jen N for posting this). It's especially for those of you who tend.... to forget that there is more to this life than what is written on the computer screen that sits between you and I. There is more than being on a podium. There is more than the sport we all love so much. I am very fortunate that as a Pediatric emergency nurse I get to experience that reminder every single day.

This is by far the most important blog I have ever seen in my life. Please stop here to meet the most inspiring woman on the face of this earth:

Paul and Amy's Amyloidosis Blog

pause

2009-11-19T10:10:00.002-05:00

A little break in the Coaching Files today.... a few minor things to report on! First of all thank you so very very much for the amazing and abundant comments surrounding my Clearwater Race Report apparent controversy. I have decided to not publish comments.... because I think they are private messaged between you and I, and I really respect the kindness. I am so overly touched that I don't know what to say...... so I want you to know I have received them, and thank you so very much. So know that if you do leave a personal comment I probably won't publish it and that I appreciate your friendship more than you know!

What a busy week we've had, the boys leave for Arizona today and I join them tomorrow. I am so excited. Ed will be there, over 40 from Buffalo will be there.... so many will be there I can't wait to hang out, get some sun and cheer on the man!!!

In the space of a few days I feel like I have experienced so much that reality brings with it. Life, death, diagnostics, prognsotics, waiting.... waiting.... waiting. The beauty of people. The warmth of a smile and of love.

I feel so lucky in so many ways.

I got an email from The Wizard yesterday morning to which I replied "I'M ON VACATION FROM YOU!". He's putting me on power cranks for a bit. I've never worked with them, but I have a friend ho is kind enough to loan me a pair, which should be fun. I love trying new things, I love experiencing all of it.

That's what's so fun about life. Opening up, expanding, growing.

All right, back to studying and packing, and resting. And drinking more coffee than I should. Tomorrow it's back to the sun and to the fun of Ironman.

Tomorrow we will be back to the Coaching Files..... topic: improving your swim!

the coaching files part III, to coach or not to coach?

2009-11-18T04:24:00.002-05:00

Click here for the Clearwater Race report

Tomorrow I send the boys to Arizona ahead of me so I can take an exam on the renal system. Makes me want to pee myself right here and now. Luc promised me that when he gets there he will turn up the sun as hot as it can go. Good for me, Curt rolls his eyes. Curt's doing great in taper week...... he's rested, he's giddy (I know.... mister sunshine is giddy!) and his bike is in Arizona. I am so excited for him. It's Ironman time baby.

Curt is the prime example of being one of the few athletes who can successfully self coach. I attribute this to be because when he began the responsibility was on the athlete to figure things out. Through trial and error and a lot of reading Curt has coached himself through World Championships, and Ironmans better than anyone else I have ever seen do it. The man knows his body, he knows what it takes to get himself to a PR at just about any distance.

Many of the things I have learned about coaching..... I have learned from him.

Coaching is an interesting business. It's a luxury for sure. Hiring me won't feed your family. I have always loved to work with a coach. I have had the fortune of working with some really talented ones, right now being the absolute highlight. The amount of learning that has taken place for me in the past 6 months is absolutely amazing.

People are a little funny when you ask them who their coach is and if they have one. Some people like to keep it a secret.That's my favorite. I think that there are really 2 people in this world who people are interested in knowing who their coach is: Chrissie Wellington and Craig Alexander. Beyond that..... we are just regular folks.

What is not important is who your coach is. Or if you even have one. What is important is that you have a good solid plan to follow. AS they say, failing to plan is planning to fail.

How do you go about finding a coach if that is what you are interested in? Kind of the same way that you go about goal setting. Determine why.

Why do you want to hire a coach?

We live busy lives. Hiring coach saves us time. They become in some ways the manager of our training. Figuring out what works for each athlete takes a lot of time. Hiring a coach gives us someone to collaborate with on the journey to achieving our goals. Hiring a coach gives us objective feedback. Two days after an Ironman you are putting in a 4 hour training day? A good coach would slap you silly.

A coach can help you keep in line with your goals. Steps back and sees the big picture, will be honest with you that a four hour training day after a big race is not the way to move forward. They will have the honesty and objectivity to tell you that.

Cost

I have seen some ridiculous pricing on either side of the coin when it comes to coaching fees. I have seen people with relatively little experience coaching charge the same amount as someone who coaches the pros (and is successful at it). You have to decide what your budget is and then work from there. Many coaches will tell you.... it's only XX dollars per day..... are you not worth the investment in yourself?

Losing your house is not worth the investment in yourself.

On the other hand, athletes also need to understand that while many coaches work online and from home..... time is money. Trading coaching for free T shirts, coffee, the works just doesn't add up.

Bottom line about cost when choosing your coach; make sure you can afford it without denying your child their field trip because of your habit.

Credentials

The way that the Coaching Certification is set up is so that any human being can sign up to become a certified coach. Many of the good coaches out there aren't certified. What a certification does is give you that recognition within a governing body.

When looking for a coach look at their credentials of course..... but look at their coaching experience. If you take a look at many credentials of coaches they list their athletic achievements first. It's nice that they have won races and have been to Hawaii..... that experience is valuable to them coaching of course...... but just because you won your age group in a national race doesn't make you a good coach. Paul from Life Sport seems to have a pretty good track record with his athletes.... but I don't even know that he's ever competed in a triathlon. Does it matter if he has or has not? I don't think so.

My father has always been and continues to be the greatest coach I have ever had or will have. Not only has he never completed a triathlon, I don't think I know if he knows how to ride a bike. He's never run a step in his life except to chase me down the hall when I was bad :)

Through the years he has studied swimming. He'd sit at swim meets and time each 25 and each flip turn during my 500 and 1,000's. It was he who pointed out that if I slowed down my first 100 I could negative split the race. He began doing this because ... he was bored. Ever sit at a swim meet? Then you know. That, through the years has transferred to triathlon. He came to my first Ironman, but now prefers to sit at command central, follow on IM live and watch splits.

He has the ability to analyze, to watch, to observe.

Look at a coaches athletes. Talk to their athletes. Ask them to speak to 3 of their athletes and get their feedback. In all honesty I think this is the big key. DO their athletes come down with a lot of injuries? Do they consistently have good performances? A good coach will share that with you, I think it's a sign that they are comfortable with their coaching.

Personalization

If you wanted a stock plan you can buy a cookie cutter stock plan. A coach should individualize your workouts to fit you and your life. Their are different protocols that they / we follow, the trick is to adjust them to fit the athlete we are working with.

While I have my particular system...... as an example we alternate functional strength and weight room training this time of year. I have one athlete recovering from being hit by a car, her program is different than one who is recovering form surgery, whose program is different than one of my guys who is 38 and healthy, whose is different from the young guy who is 23. The protocol might be the same, but there is great individuality in their programs.

My girl who was hit by a car.... we develop her weight training program with her Physical Therapist. Right now she is most comfortable working with free weights and redeveloping her functions are priority. Another one of my girls who is recovering from surgery is a Physical Therapist, so she can review the plan and say yay or nay to specific exercises.

The point...... your coach should individualize your program. I know that Cait Snow and I both ave the same instructions for our Endurance runs.... yet how that is configured into the week is different.

You can only write a workout so many different ways. There are only so many workouts in the universe. The saying my old coach Doug liked to use was: there are no new workouts. Again, how they are applied to you is what is important.

Self Coaching

What if you are not interested in a coach or right now it just doesn't fit into your budget? First of all, don't let the coached group try to make you feel inferior for it. It is more important to put that few hundred into the children's college funds. It is important to pay your mortgage.

So what do you do?

You do what Curt Eggers did. You read. You research. You look at plans, you look at yourself. You learn yourself. You learn your body. You become successful at becoming your own coach. You develop the plan and set those small mico goals along the way. You check in with yourself each week and track your progress, Track it, don't let be up in the air because in 2 months you will wonder if you have made improvements. Know you've made improvements because you are accountable to yourself.

During this off season take a good look around. What fits your life, your budget, your style? Don't be afraid to ask questions, in fact ask a lot of them. If a coach is what you are seeking.... then take some time. This is an investment that you want a good return out of.

After all, it's your life.

the coaching files part II..... goal setting and coaching

2009-11-17T04:14:00.003-05:00

Please click here for my Clearwater Race Report!

With races filling up at mach speed these days it has changed the way we go about seasonal goal setting. It's come down to needing to set goals in terms of 2-3 seasons in advance rather than sitting down in the off season and asking yourself "What do I want to accomplish this season?"

Cathy Y. and I talked at length on our Sunday beach walk about our longevity in this sport and how that has changed how we go about setting goals. Through the years we both agreed that our drive to have that knock down head to head competition.... that drive to win win win.... has been replaced by the desire to set "personal challenge goals." .... meaning...... what do I want to accomplish rather than who do I want to beat. Which way is better? The one that motivates you to get out of bed at early o'clock.

So first you need to determine if you are extrinsically motivated (motivated by something outside of you) or intrinsically motivated (motivated by something inside of you).

Goal setting

When I am working with an athlete I ask them a series of questions which help me determine that, and also help me to determine what they want to achieve this year. Typically it comes in the form of a race, most often it's "Finish the Ironman." Excellent, we have that on the table, now let's get to the real stuff.

Where do you see yourself in one year?

What area do you want to make the biggest gains?

What do you consider to be your weaknesses?

Through their answers..... sometimes it feels like a psychological assessment...... is how I go about helping them tighten up their goals.,

So we have the broad goal, finishing the Ironman, that's like the umbrella under which we will work. I caution athletes not to stop there because it is so broad. So we delve a little bit deeper.

We set the smaller goals underneath the umbrella: I want to improve my running, I want to improve my swimming. My job as a coach is to figure out how to do that, but if you are self coached then it is your job to figure that out.

To recap:

Broad goal: I want to finish the Ironman

Micro Goal: I want to improve my running

Now we need a specific goal and a plan of attack. In order to improve my running I need to find a system to do that, either a coach or myself. More on that in a minute. Now it's November, you are just beginning to consider coming out of the off season..... the Ironman is in 10 months.... along the way set markers for tracking improvement.

I like my athletes to use 5K races, mostly because they are fun. Racing is fun. You have to be a very secure person to jump into races in the off season. I know many athletes who will not compete because they are terrified to have a slower race result in print. Get over yourself..... that's a stupid reason to deny yourself some 5K fun.

On our team we have a series of performance indicators that we are working with this season, for swimming, biking and running. Everyone cycles through these tests every 6 weeks or so. This season we have an inter team contest, the person who makes the most improvement percentage wise will carry the yellow jersey for the month. It gives us incentive, something to have fun with in the winter, something to shoot for as we move through a dark winter.

You run your 5K every 6 or so weeks. Why 6 weeks? Generally the body will make physiologic adaptations in 6 weeks. For some it's 4 weeks, for others it's 8. We take the 5K time and we track it through the season while working through the progression of run training.

To again recap:

Broad goal: finish the Ironman

Macro Goal: improve run training

Specific goal: I will follow X running plan or hire a coach, I will track my running improvements by running a 5K every X weeks, I will have my gait analyzed, I will have my body composition assessed.......

In the specific goal section is where we address the nitty gritty as mentioned. Body composition, gait, the things that we can work on daily.

If you step back and you look at the broad goal: it's safe. Finishing the Ironman. Most people who just follow an Iornman training plan will finish the Ironman. By delving into the broad goals and the specific goals we now become accountable, we now get specific and we now have purpose.

This is all a very wide range of the goal setting process. Here is a great article by my coach on how he likes to do it.

Do I need a coach? This is actually tomorrow's topic, but lets take a quick look today.

The hip thing these days is to have a coach, and not only do I have one, I am one. With increasingly busy lives it's more than helpful to have someone to work with to help you achieve the goals you have set out to achieve. I say with..... because I collaborate with my athletes, I don't dictate. Your coach should have the ability to sit back and always take into account the big picture rather. You should have trust in the athlete / coach relationship. You should be able to work together on your season to bring out the best in you.

Here is a great article by Gordo, on getting the most from your coach.

Anyone can attend a USAT Certification and slap the title of coach on themselves. What I have learned through my years of coaching not only triathletes but swimmers..... is that as a coach your eye does need to always be on the big picture.

In the grand scheme of things how will this run impact this athlete's life? In the grand scheme of things how will this injury affect what we have set out to do? That's important because as athletes checking boxes off the list of the wee we don't always step back and see the big picture.

The number one mistake I see athletes make:

They set the goal
They hire the coach

Then they fail to commit to the process. They don't fill out their training logs, they don't become accountable for their nutritional habits on and off the field..... and they wonder why progress has not been made.

A coach helps you to stay accountable but you also have to give that percentage of the relationship. You also need to find a coach that you trust.

My coach is Jesse Korpelnicki from Quantitative Triathlon Systems (QT2). When I went to him I had gone to four of the coaches whom I admired most in this sport (one was actually offended that I did not come to her). Jesse is very direct, straightforward and honest. So was my ob / gyn, so is my Masters swim coach.

I respond best to the hard line, the hard honest truth. "Just make it happen." I have been told several times throughout the season. On the other hand.... when I do not hit the goal that we have set, such as we did on Saturday in Clearwater.... it was my first time not hitting a goal with Jesse and I was a little nervous about how that conversation would go.

I learned that Jesse likes to have answers, likes to find out the reason why.... will look over everything with a fine toothed comb and figure out what went wrong. In the case of Saturday I was content chalking it up to a bad day. Jesse..... pinpointed the reason. I like that in a coach.

We will talk more coaching tomorrow.

Until then..... start dreaming. What do you want to do this season? What are the things you aspire to achieve? And then we will figure out who you need..... and maybe it's yourself..... to get there.

so now I...... am offended

2009-11-16T13:42:00.003-05:00

Greetings from 32,000 feet.

I have the need to clear something up...... it's come to my attention that in my clearwater race report I implied Jen Harrison drafted..... really?

Those of you who know me really think I'd out that on a blog? Really?

If I thought Jen drafted..... I would have said HEY JEN YOU DRAFTED. To Jen...... not to a blog audience.

What I was trying to say........ is that when we were riding this giant group of men 40-44 came upon us. She was able to stay ahead of them and I got sucked in. If you actually read what I wrote...... I said that the men 40-44 and their eight billion friends were drafting.

Thanks Jen for bringing it up to me. I can definitely appreciate the friendship that I have with her, that she would come to me. Thanks Jen, my apologies to you that it was misinterpreted that way. Thank you for pointing it out. You think people know you....and then you realize their true story.....

Harrison didn't draft. Don't read into what isn't there.

the coaching files part I, the off season

2009-11-16T04:45:00.003-05:00

Please click here for the Clearwater race report.

Before I forget..... thanks to all of you in and on the sidelines who commented on the blog! Every time I turned around I was asked "Are you Mary? I read your blog!" Thank you for saying hi and thanks for stopping by!

Yesterday I spent the day at the beach. I walked the beach about 80 times, I walked with Cathy Y. I went para sailing, kite surfing and rented a jet ski. I rented a skateboard on Saturday and skateboarded around. I watched 2 sunsets and I ate some burgers. My father said I sounded the most relaxed I have sounded in ages.

Maybe I needed a vacation.

But there is more vacation ahead. I have a quick trip to Rochester first.

As we head into the off season and into the subsequent on season I thought I would share some of my coaching thoughts. I don't share a lot of them on here because they are not .... they are not groundbreaking, and I typically save them for the google group that we have on the team and our team newsletter.

I have about 10-11 posts that have been on my mind and what better time to begin than in the off season? This is the time where we sit back, evaluate, set new goals, laugh at the fun we had, and let the body rest. Rest is really the key to this entire puzzle. Study the athletes who consistently fail to reach their potential and I will bet money they rest too little. Or their rest days involve 8 hour adventure hikes.

With each of my athletes I apply a completely different approach to the off season. Many of them have signed up for Placid and are itching to get going already. Some take theirs early.
Depending on the person I might not want to see or hear from them for 3-4 weeks. go have fun I will instruct.... ride the mountain bike, hike, play football with your kids. Enjoy all of the things that we don't do in the season. Lay on the couch.... sleep in.

Then there is the other group..... who are a lot like me. Who need the structure of a plan in an otherwise chaotic life. Or in my case who can slip back into things like eating disorders faster than you can shake a stick.

With this group I offer them more structure, just light on volume. some days off, some days in the weight room, etc.

It truly depends on the individual. Which is why they came to me. For individual guidance.

I think that in general it is vital to stay moving. My favorite off season activity is walking, hiking the dog. Not at any kind of brisk pace but just.... walking / hiking. Enough to get you moving and get the blood circulating.

I like to keep some type of strength training in there. This is typically core work, or functional strength: raking leaves counts. We wont lose huge amounts of fitness or strength in the off season but I think it's important to give them something to respond to.

I recommend continuing on the good nutrition path. Sure have the goodies that you don't have all season, just remember this is the body's time to rest. This is to shake off the accumulated stress and to heal all the niggles. Good nutrition gives us the macro and micro nutrients we need to allow that healing process to happen. Fill the body with sugar and when you begin again it will not have truly healed all the way. So keep the four fruits and four veggies and the 64 ounces of water going.

Many people find it difficult to sleep during the off season. You might not need 10 hours a night if you aren't training 12 + hours a week. Adjust to that by aiming for a smaller number, 6-7. If you lie in bed awake.... literally count sheep. Use this time as an opportunity to learn to turn your mind off. Get a good book, read it in bed. I hear Twilight is all the rage right now.

Use the off season as a time to prepare. Tomorrow we will talk about setting goals and looking into a plan. But don't forget about your gear. Clean the powergels off the bike, put the bike back together, get a tune up. Inspect your trainer, look at your running shoes. I recommend having 2 pairs of running shoes and alternating them. Replace when they have 300 miles on them (Training Peaks tracks this for you by the way). Does the HRM work? Does it need replaced?

Clean out the swim bag. Wash all the suits and towels and inspect your goggles. Get your swim caps together, sprinkle with some baby powder and store in a zip lock bag.

Got your winter run gear? Blinking lights? Headlamp? Gloves? Yak tracks?

When the day comes that you begin rolling again, you will have everything you need all set and ready to go.

Use the off season wisely whether you bask in the unstructured life or you remain on a path of some sort. In looking at the hours that you dedicate to what you do each and every year realize that skipping the off season is truly a recipe for disaster.

Enjoy it!

looking forward

2009-11-15T04:23:00.002-05:00

Here is my race report....... this morning I am up too early (hazard of being a triathlete), and I have lots to do today. I am in Florida for one more day, my little end of season gift to myself. Today I have para sailing and kite surfing to do. There are only about 12 hours of daylight and I am at the ocean. The best needs to be made of it!

In my conversation with Jesse (aka: the Wizard) last evening.... I got the layout of how 2010 will go. How fortunate I am to be leaving a race and beginning an off season with mojo for December 7th. Which is our start date. We did a lot in 2009, I am in a place I didn't think I could get back to. Now I get to train an entire season under QT2. As you know it begins with an assessment. In 3 weeks.

But first.... some rest time. We have to do it, many of us hate it. The Off-season is the most important part of the season. We don't want to lose fitness, gain weight, etc. In truth we have to take our seasons in cycles. There has to be down time, even our weight should cycle. If we try to maintain a high level of fitness all of the time we will never achieve our true potential, we risk burnout and we risk injury.

On my 2 weeks off I will just walk. (In fact I just walked the beach). Nothing excessive. I used to coach an athlete who would add 2-3 hour walks into their training day. You know what that spells. Just enough to keep me moving, give me some sanity. I will practice yoga every day, but if you know me you know I have a 20 minute home practice that I do. Just enough.

2010 is going to be an important year. I have the ability to really focus on this goal I have set.

In 2009 I made some important gains. I lost about 18 pounds, I dropped my endurance run pace / e pace / zone 1 (Friel zone 2) pace from 9:00 to an 8:30, I increased my FTP by I think 15 watts, my swim...... I know I know..... a little more effort there. I promise.

Once we have our December assessment I will lay out the exacts of what we need to accomplish. The Wizard says another 10 pounds (I say 20), and I will lay out the performance indicators that we are targeting for the IMFL 2010 Goal. Times, wattages, the whole shabang. I am not one of these runners who "OOps.... how'd I run an 18 minute 5K I haven't run in 8 weeks" (That's me in the pool). I don't care if you know my numbers.

More than knowing my numbers I want you to see that I have improvement, setbacks, struggles. I want you to be encouraged to track your own numbers, to set solid goals. I want you to see that within yourself. When we take on the Ironman we all say "My ultimate goal is to finish...", almost like we are afraid to taunt the gods of Iron in aiming for an actual time or performance.

Let's set that "Finish" goal aside. That's a given. I am shooting for performances that outdo anything I have ever done before in my career, I want you to do the same. I want you to take the reach, with me. I want you to take the risk.

It's funny because as I walk around town and athletes chat about their performances yesterday it seems like every single performance is "Good...... but." But I didn't feel well, but this, but that. Hey my run stunk, and I am capable of better but ask me on the street and I say it was a damn good day. Truthfully the only person who I know that can actually say they had a bad day was Kim. She broke her damn collarbone. She had a bad day.

So let's just put all that story aside. Let's take the risk this season. Put it on the line. set some goals, some real goals. Put it out there. I will put it on my blog, you write it down and post it somewhere that you can see it every single day. Bathroom mirror. Refrigerator. Don't be afraid of it, step up to it. Go toe to toe with it. Whatever that goal might be. Have checkpoints:

By February I will have accomplished this _______ as a stepping stone on the way to that goal.

Set those stepping stones. When we hit them we celebrate, when we have setbacks we accept that yet we keep moving forward. Step by step and day by day. And we will get there. we will get there.

Until then..... I have some para sailing to do, some beach to cover, some coffee to drink, some rays to catch and some shark teeth to find. It's always here at the ocean that I find such strength and inspiration. Like I have been filled up with sunshine rays and that's what I will bring back with me.

They don't call me Mary Sunshine for nothing.

Clearwater

2009-11-14T15:35:00.005-05:00

I missed my goal by 10 minutes. The run was horrible. My legs didn't show up. My stomach did. But let me start from the beginning......

In April while we were preparing to compete in the New Orleans 70.3 event, Donna, Amo, Kirsten and I attended a pre race chat with 2007 Ironman World Champion Chris McCormack AKA: Macca. Who incidentally is my Face Book friend. In case you were wondering how tight we were.

Macca has a reputation for being cocky...... so I was intrigued. What would he be like? what would he say? I learned that he is one of the most humble human beings there is. He's honest, which is interpreted as arrogant. Since I invented the school of understanding what it is like to be misunderstood, I knew this would be good.

He made a few points that have stuck with me throughout the season:

1. If you believe in yourself, then you must reach for your goal.

2. Family first.

3. The Macca story isn't as interesting as the Craig Alexander story.

He went on to talk about Crowie, the current Ironman World Champion, one of the few who have defended the title. Crowie .... for years... maybe 10..... in Macca's words "sucked". He was the guy who always finished dead last on the circuit. Apparently people told Macca how great he was and would be...... and those people told Crowie .... dude..... give it up.

Crowie didn't give it up. He finished last. He finished last a lot. He believed in himself and he believed in his potential. He worked and he worked hard.

That race was a turning point for me. It led me to Coach Jesse and the QT2 Team, of which I am incredibly honored to be a part of. I will never forget the email from Coach.... I can help you. Mary Eggers wasn't an athlete he needed. He took me on anyways. My goals were very simple for 2009. I wanted to get back under 5 hours for the 70.3 distance and I needed to solve my nutrition issues.

Both of which we did.

In my heart I am an Ironman athlete and I so desperately don't want to be. It's a drug to me and I feel like I could do several Ironmans each year except that would ruin my family, my marriage and my life.

Some people crave alcohol. I crave the Ironman. There I said it. I love Ironman.

I want to be a 70.3 athlete. I am trying desperately to be. I am getting there. It's better for me.

(even though in 2010 I will be doing Ironman Florida. But let's chat about that later.)

Onto the race.

AT the last minute the swim was changed to the harbor side of Pier 60 and became a time trial start. BEST Decision WTC HAS EVER FREAKING MADE. I knew this would clear up congestion on the bike..... and it did. we simply filed into the water and away we went. A girl was worrying about the swim course behind me. I told her this: I always swim straight, just stay with me.

I don't have to put forth a lot of effort in training to swim well in open water. I swim straight, I swim well..... and I wonder if this is how natural runners feel. It comes naturally. In 2010 I swear I will try more in practice..... I swear I will. I came out of the water in about 30, which is perfect and right on track with the goals Jesse calculated out for me.

Onto the bike I felt great. I was nailing.... and I mean nailing my cadence + heart rate + wattages + nutrition. Jen caught up to me and I smiled. I love riding with Jen. It brought back memories. I decided to keep in contact with her.... we'd have a good ride and we'd ride clean.

Then about mile 35 they came. The men 40-44 and all of their eight billion friends. I got separated from Jen, which in the end separated us by 7 minutes..... just so you can get the idea of how much a peleton can mess up, or help. I don't think they swallowed her up. DISCLAIMER: IF YOU MISINTERPRET THE PREVIOUS PARAGRAPH AS ME ACCUSING JEN OF DRAFTING.... READ IT AGAIN. THE PELETON OF MEN 40-44 CAME THROUGH AND SEPARATED US. JEN STAYED AHEAD, I FELL INTO AND THEN BEHIND IT. IF I WERE TO ACCUSE SOMEONE OF DRAFTING, I WOULD ACCUSE THEM TO THEIR FACE NOT ON A BLOG. IF I THOUGHT JEN WERE DRAFTING I WOULD HAVE CALLED HER OUT. SHE WAS NOT DRAFTING. I AM OFFENDED BY THOSE WHO BELIEVE I WAS ACCUSING HER OF IT. STOP INVENTING STATEMENTS THAT ARE NOT THERE.

Not wanting to get caught up in the cluster F*CK I dropped back and then realized that I screwed myself. They were passing on the right, on the left, screaming at me in German. I told that particular German guy.... #836....... if you are going to pass, yell on your left. NOT RIGHT.

Tool.

I did the best I could, I was maintaining speed and cadence but obviously watts had dropped. No problem, this will set me up for a good run. I didn't give much energy away to the drafters. I was just once again astounded how blatant it was.

About mile 45 the refs showed up and started to scream at the Peleton. I was riding about 10 yards behind it. They began flashing the red and yellow cards.... finally.

I rode the last 4 miles alone, hitting watts and everything else and nailing nutrition. I was very hopeful to be able to run a 1:43-1:48 today. That was the goal.

The wonderful bike catchers took my bike for me and I ran through transition, grabbed my gear bag hit the tent and quickly changed into my running shoes. Out of the tent my legs felt pretty good.

Until I hit mile 1. Then something happened. I don't know if my wheels came off or what..... but I had nothing but pain in my shins, my knees, my hips. I chalked this up to being in my mind and did my best. I slowed a bit, nutrition was going fine. I knew I hadn't blown my wad on the bike. Trust me I have done that so many times that I invented that feeling. I know that feeling.

My head was there.... my heart was there..... my legs checked out.

Because I didn't start my watch I didn't know my time but I knew if I at least shuffled I could still save sub 5. Now that I am back under I do not want to be back over. I came to this race aiming and ready for a 4:40-4:48. I believe.... nah..... I know that I was prepared for that time.

Jesse is a big numbers guy. One of his slogans is: There is no magic.

The first loop I became very frustrated that my legs felt so awful. I worked for this day. I was ready for this day. Then I remembered...... that I did work for this day. I remembered the goals I set back in April. Sub five and nutrition.

I cycled through all of the things I have learned from the Wizard. Those lessons would get me through this rough patch. My nutrition..... was good, my stomach felt fine. I kept a high cadence, I kept my shoulders down, I thought about his run form instructions. Keep moving forward I told myself.

As I came over the causeway during the first loop part of me wanted to stop. I remembered when I was here in 06 competing the day after my Grandfather died. I puked on this bridge. I was so sad and I had ruined my nutrition again. That day I walked over to my friend Rich and told him I was quitting.

"Get the F**king MEDAL MARY" he had screamed at me, and I think (or embellish) that he may have pushed me back onto the course. I ran with the heaviest heart that day.

I crested the causeway and I thought of my Grandfather. He fought in WWII and he was such an honorable man. I felt like coming back here was important for some reason, for a little closure on that. I felt him nudge me along.

I knew I would persevere. I always do. I am the queen of it. Hit me hard and I hit back harder. I am your prime candidate for either the Amazing Race or Survivor. Knock me down and I get back up every single time. I make the best out of doomsday.

As I continued to crest that hill I looked out over the ocean. There was sun, palm trees and ocean. My heart stopped, my smile grew. This is what I love. Being able to be out here and doing this. So I wasn't having the day I was trained to have. I was still running. I was not puking. I'd still get my sub five hour finish. I had to play the deck I was given.

How many times has Crowie been in this position?

I asked myself three questions:

1. Do you love what you are doing right now? Yes

2. Do you believe in yourself and what your potential is? YES.

3. What do you want to do when you are done? I want to stand in the ocean and drink a giant cup of Starbucks.

I am a simple girl.

I got through that second loop. At times I surged, the legs had checked out. I smiled and I made the best of it. As I came running down that hill for the last time I thought about the year I have ahead of me.

In 3 weeks Jesse will rip me apart from head to toe. Lactate Threshold test, run form, body composition...... the works. I have a lot of work ahead of me that begins Dec 7th. So in a way........ I told myself to enjoy getting through this run.

Because it's the last time I get through a run.

The finish felt sweet. The finish always does. I saw Matt K. and his wife Karen, Chad and his wife Jen..... I learned that our friend Kim had crashed..... my heart sank. That was the last thing Kim needed this year.

I gathered my gear and walked to my hotel (not the Hilton.... you suckers!). At least a million emails awaited me. Pictures of Luc at home making pizza were there. I called Kim, she knows. She was with me when I qualified for this race. She gets it.

I showered. My legs still hurt. Deep down muscle fiber hurt.

I walked / hobbled to Starbucks. Then I went and stood in the ocean.

:-)

I am happy with this race. I am happy with my whole season. I am happy....... period. I got to compete with the World's best. With my friends. In the sun. I have made big gains this season. Gains that are setting me up for a strong 2010.

Crowie had days like this. He had 2 choices..... and look what he chose. I am on the right path. I believe in what I can do more than ever right now. I have absolutely no doubt. It has taken me longer than some. It's not easy for me as it is for others...... but when I am out there it's where I want to be.

When we cross that line in 2010 you will then know. And then you in turn will apply that to your situation. We will get there.

I have overcome so much this season. I have made progress. I have much more to go.

These days I bet Crowie looks back on those days where he had to struggle and fight and just get it done. I might bet money on the fact that he views those days as his most important days.

I have accomplished my 2009 goals. Sub five and nutrition. Now it's time for a 2 week holiday from training. I have a beach to lay on tomorrow.... coffee to drink..... and an Ironman to sherpa next weekend.

I thought I wanted to eat some ice cream and a scone. I walked down Gulf Blvd.... or whatever it is called..... and I came home with a freaking salad. Damn you coach, I thought.

pre race thoughts

2009-11-14T04:25:00.002-05:00

It's 4am here in Clearwater and I have been up for about 10 minutes. It's so strange to be in this hotel by myself. I have 2 beds, a kitchenette, bathroom and living room to myself. All for about 60 per night. My poor friends over at the Hilton (about 2 feet away) paid 215 a night.

It's quiet in here. Im used to needing the full hour to get ready. Nope. All I have to do this am is throw on my clothes and go to the race. I might have to consider this "my own room" thing in the future. (disclaimer: for those coming to Longhorn I will still make the hotel arrangements but I won't be even looking until after Dec 5th so please don't freak out),

I think part of my relaxed attitude is the 12 years I have been at this. I have literally been there and done that. I am not looking to make a mark, but looking to make my way back. And then some. What I realize is that this is a stepping stone to what we are going to do in 10. Coach said I have made a lot of sacrifices in the last 6 months. I hate when he says that. I committed to this. A sacrifice is donating a kidney. This isn't a sacrifice, this is a privilege. We are really just a bunch of yuppies running around.

You can come to a race like this.... a world championships and get caught up in the hype. Everyone here is fast. Everyone here looks fit. Some of the girls yesterday were really nervous, like their mortgage depended on how they did in this race. I just don't understand what there is to be nervous about, unless you let yourself get nervous about the uncontrollable. Flats, dropping things, a swim course we are not sure of. You give that stuff your energy and what do you race with? How do you even enjoy it? You can't compare yourself to others here. I have an extremely different body than most. I don't worry about it. I perform well in my body, they perform well in theirs.

I have a plan for those uncontrollables. I flat.... I fix it. I drop something...... I keep going. It's about dealing with whatever crops up. Just like we do in life. I am not one to lie awake in bed and worry about things. Last time I checked .... worrying solved nothing. Action solves things. So rest and gather the energy needed to get out and do.

When you come to this race checking in your bike is a process. It's different from Placid. You wait in line at bike check in until a volunteer is available to escort you to your rack. The they escort you through the tents and to the bag drop off. I chatted with my volunteer and thanked her for being there. She told me I was her first age grouper. She had only checked in the pros and they were cocky. I smiled. Man, these guys have to get a clue.

The run from the swim exit to the bikes is long. Maybe longer than Placid. Then we run through the gear bags, which are all on the ground rather than on hooks. I have a good spot and no athletes are allowed access to gear bags this morning. I am glad because put a bunch of athletes kicking bags around and mayhem occurs, We have access to bikes only. So if you see a long T1 time that's why. We go through gear bags and then into the tents. All I have in the bag is a helmet, sunglasses and a race belt. Shoes are on the bike, which was allowed.

Run bag, just shoes, gels and Garmin. No hat this time. I bought a visor and it's too tight. I have been racing sans hat or visor and it works great. I wonder how many people will stop and wait for their Garmin to "locate" in T2. I just turn it on and press start. It will catch up.

I like my pacing goals and wattage's. I think we finally have nailed the wattage.

Well, it's time to go team, Thanks for "listening" to my pre race thoughts. Thanks for watching on ironman dot com (just a 70.3). It seems they will send us off by numbers. I am listed first in the program with a 1049 because I qualified first. Waaaaaaayyyyyyyy back in October of 08.

A lifetime ago, eh? I remember looking over at Kim at Austin 70.3 nervous that I wouldn't get this spot. After what I had been through that summer getting to this starting line seemed almost impossible. Hell getting to that finish line almost didn't happen.

But we did it, didn't we?

Thank you guys so much. I cant convey the gratitude that I feel right now. It's time to go have some fun. Today I get to swim in the ocean, bike and run in the sun. With 1700 of my closest friends.

See you on the other side.

changes

2009-11-13T14:57:00.002-05:00

If there is one thing I have learned from my father.... it's to not sweat the small stuff. The stuff out of my control. In fact it was him who taught me from an early age to always find the best in every single situation. It's just not my nature to worry and fret about things that are beyond my control.

Which is why when it was announced that the Clearwater 70.3 swim course has been changed and that the race has been changed to a time trial race..... it didn't phase me a bit' Sure the waves aren't that big, apparently the current is, the race management team will put into place the plan they feel is the safest.

How does this time trial work? I am not too sure but at Ironman Louisville you kind of just line up, and file into the water. It takes a while, but my wave was scheduled to begin at 7:35. If takes an hour to file 1700 athletes into the water, then it takes an hour. You can arrive super early and reserve your place in line, or you can just follow your plan and stick with that plan, and race your race.

That's all you can do. Wasting energy worrying about it.... isn't going to help. Besides I have a sick little boy back in Rochester that's been preoccupying my mind, this is only a race after all. Of course the moment I leave he gets sent home from school sick for the first time this year, wheezing.

He doesn't wheeze or have asthma.

And Curt... he's by far father of the year. For the past 2 days he's managed single parenting a sick child while working from home, dealt with getting to doctor appointments and coercing said sick boy to get a shot..... oh man Curt Eggers is by far father of the year. All hell literally broke loose when I left.

And the man's got an Ironman in 9 days.

When that starting gun goes off he will think: FREE DAY TO MYSELF!

But between now and then it's time to kick back, put up my feet, and race a race tomorrow. It's the World Championships and the best of the best are here. I am so excited to get out there and have a great time, and now that we've got a time trial start..... I am super excited!

The time trial start, as proven at IMLOU will ease up the unbelievable congestion on the bike course. Sure it will be crowded but unless you have ever raced this race then you do not get it. This isn't like IMFL or Eagleman..... this makes those look like there is no drafting anywhere. I do not blame the competitors as I do the course design. Put the best of the best on a course starting together..... they are going to be together out of the water and on the bike. Simple fact.

The sun has come out, the wind is dying down, and the race management team is working their magic. It will all run smooth, it always does. Worrying only wastes energy. Focusing on my race and my plan is the only way I will go.

Here's to a fun day tomorrow!

2009-11-12T20:14:00.002-05:00

All is well here in Clearwater. A bumpy flight with wi-fi, thanks Kim A. for keeping me company online while I was flying down the east coast!!!!! I ran into the Kellmans on the way down, and we shared a cab ..... thanks to Karen's incredible bilingual skills we made it to Pier 60 in one piece.

I got myself checked in, ran into some friends, did some shopping, hit the grocery store, assembled my bike, and took a little spin. Whew.

The remnants of the hurricane are seen in the form of the wind. The water didn't seem choppy but apparently the conditions in the ocean aren't all that good. At tonight's welcome dinner it was announced that the Friday morning swim would be cancelled and there would be potential modifications to the course on Saturday. We will either swim in the ocean, swim in the harbor, swim shorter or not swim at all.

While I would hate a swim to be cancelled, I am okay with however this rolls. The race management team knows what they are doing and they will choose the safest route. I have a race plan and I can adjust to anything. I'd hate a duathlon but won't let that affect me. I will take the race as it is presented to me on race day.

I did get to go to the welcome dinner with Upstate NY's man crush Matt M. and Syracuse's Kristen O, who is looking good and fir and ready to rock and roll. We had a great dinner although we froze. FROZE!!!!

It's cold. I am ready for cold!

I am staying in the neatest little hotel which is about one minute worth of walking to transition. Right by the Hilton. It's run by an Englishman named Kerry. He's the kind of host who knows all of his guests. In fact he and some of the other guests are out at the pool grilling freshly caught fish and drinking wine. While I was assembling my bike an elderly man named Lou and his wife sat down and we all chatted. About life, about travel..... they weren't triathletes .... and that was what was cool. I am in the best possible pre race place.

Yes everyone here has their game face on. Me, I am the odd girl who is smiling and saying hello to all. I am the girl who looks strangely excited to be here.

Because I am.

My smile.... is my game face.

I thought about an email Amy K sent me this week...... last time I checked only about 2 people were making a living off this sport...some people take themselves too seriously .. and I was reminded of that today. Smile people, this is the world championships! You worked hard to get here, enjoy this. Enjoy this opportunity. It's a privilege not a right! Have your game face on for sure, but don't forget to enjoy this.

It's all opportunity. That's what I feel tonight.

The swim will work itself out. The race will unfold in the safest possible way. Either way I get to share a course with the world.s best athletes. And I will have the biggest smile. Trust me on that one.

Tomorrow: a complete rest day, a day off my feet. I will hang at the hotel and I will relax, and get ready to have the race I am meant to have!

preparing for departure

2009-11-12T06:30:00.002-05:00

Hurry up and wait. At least that's what it feels like when traveling. Hurry and get to the airport, hurry through security, and then stop. Wait. we are 90 minutes from departure. Thank you Air Tran for having such a great bike flying policy..... when the ticket agent complained that he'd have to "Lug this thing to security" i said to him..... dude it's a girl's bike! Always making new friends!

The week went well. I had a bit of a dental emergency that took away any pre race nerves.

The long term benefit of having an eating disorder (although I have been recovered about 15 years) is the subsequent dental damage you sustain. I was scheduled to begin my third mouth reconstruction in January, and that's been moved up!

You kill your teeth with Bulimia, especially the molars. You strip the enamel off of all of them. Having this all repaired is expensive.

This week one of my crowns broke and I had the most incredible pain. I rushed to the dentist who determined said tooth needed to come out. Next Wednesday. OMG. I came home screaming and crying it hurt so bad. Labor.... not this bad. Curt called and got me an emergency appointment at another office, same company for an immediate extraction.

However as the pain subsided I realized the tooth to be taken out was not the painful one. It was the one two behind.

I arrived at the different office and somehow felt like English was the second language of every single person there. The hygienist seemed to have a Russian accent and could not understand as I explained to her that while I thought I was there for an extraction...... the pain was coming from a different tooth. she kept telling me she didn't understand my English.

Interpreter ANYONE? If you come to our hospital and don't speak English we use a special phone to help you translate. I was about to ask for that phone here.

Enter dentist.

With a thick Indian / Middle Eastern accent.

Oh man.

It took me several minutes and begging him to just let me explain slowly from the beginning. Finally he stopped and he listened. We didn't need an extraction. I needed a root canal.

Whew.

Only in my world would I view a root canal as a relief.

Problem was: couldn't do the root canal today. Or tomorrow. Or anytime in the next 2 weeks. I will be gone until the Tuesday before Thanksgiving. Which is fine because before a root canal you have to be infection free.

And might I just add that I am meticulous about my mouth. I brush three times a day with prescription tooth paste, a special brush, and I floss twice a day. So the fact that I have an infection is irritating.

They don't tell you this stuff in eating disorder school! Or how much it costs. Even with good dental. Don't steal my bike..... steal my mouth.

They write me a script for 2 weeks worth of antibiotics. I am relieved to not have a dental surgical procedure before a big race. The pain is gone with a good loading dose of the antibiotics. I listen to my dentist slam my other dentist for missing this. They work for the same company, what teamwork!

I am then sent to checkout to realign the plan of action. Root canal first, then extraction, bridge, and then month by month through 2010 I get a new mouth by 2011. I ask if it's possible to just yank it all and get implants.

The girl who handles the appointments and does the billing speaks primarily Spanish. She tells me her English is not good.

Where am I? Where is there a blue interpreter phone?

Finally I leave the international house of Dentistry feeling much like I have just left Germany. Tired from thinking. Tired from hearing about how much damage I have done to my teeth.

You should have seen my heart 15 years ago... is what I want to tell them. And my esophagus. Among a few other luxury remnants of 10 years of vomiting.

But I chose the disorder, and I have to deal with those consequences. That's life.

If I were a dentist I could have a business called Yank-This. It's a thought at least.

So here I sit at gate A2. I got to see my friend Wendy as she boarded her plane minutes ago. I hear there is wi-fi on my flight. Probably 8 million bucks but I might pay for the ability to say YO from the sky.

Many updates to come, I can't wait for the beach!

the golden day

2009-11-09T15:20:00.002-05:00

Today is Luc's "Golden Day". He's 9, on the 9th in 2009. Happens once in a lifetime for a few lucky souls, and we are certainly celebrating. This afternoon I brought in cupcakes to his class. I adore these boys, I adore this school. I adore every person in it. What a change.

K.O. from the 'Cuse and I keep emailing one another, as we are so excited for Clearwater. I am gluing on tires, cleaning my bike...... did you get in to IMFL...... Our son's both have birthday's this week and I don't know about her but thanks to the Core..... the sight of frosting makes me feel sick.

I am excited, I am ready and I am feeling such a wave of gratitude that it's overwhelming. I will be signing off for a few days just because I have an exam, packing, birthday celebration. Once I get to Clearwater I promise to write a bit. It's the World Championships and I honestly believe I will be the girl there who is smiling ear to ear.

I really need to again say thank you.

To all of you whom I have and have not met. For stopping by to read about not so much, for leaving kind thoughts and words in the form of a comment or email. The support of this community has meant more to me than anything. If you are in Clearwater I will be in QT2 gear, and I am the only one who will be there from the team so please do not hesitate to say hello. I don't care if we have never met, we are connected and we are friends.
To the Train-This team, for being you. I can't believe that an entire group of strangers has become such family to me and to my family. We've shard a lot, most of it goes unnoticed to the general public. But I know.... that you know...... that I know..... that we know.
To Jesse Korpelnicki of Quantitative Triathlon Systems. For taking me on when you did not need any more athletes, for seeing something in me when I did not see it in myself. For teaching me and for helping me find my way back. For guiding me not just to this race but to see what is possible in 2010. My gratitude towards you and the entire team is more than I can explain.
To Curt and Luc, my life. My entire life. For living and sharing and laughing. for enduring the best of my life with the worst of my life. For kicking me out the door when I was tired. For hugging me when I needed hugs. For laughing and keeping everything in perspective. For being my life.

Thank you all so very very very much. To those who are traveling ..... safe passages....... don't forget that if you are in Clearwater I will see you on Friday morning at Pier 60, at the swim, at 7:00 am.

It's go time!

beach party

2009-11-08T19:28:00.002-05:00

My heart jumped as I clicked submit. Confirm. Agree. Yes, sign me up. One year in advance. Waiting. Waiting. Processing....... congrats! I am in for Ironman Florida 2010, along with 6 of my buddies. We are headed to Panama City Beach in November of 2010 to tackle the biggest athletic goal I have ever set for myself.

Its a goal that the Wizard came up with. It's not going to be easy, it's going to be so very far from easy. We've got a year, I am with the right coach, on the right path and I have no doubt that we will be able to do it. It won't matter to you what the goal is, it only matters to myself and to the Wizard. It will be the biggest thing I have ever done aside from taking on my fifth Ironman. I am reaching the highest I can possibly reach and I am looking forward without any doubt at all.

But first I have another beach party to get to.

I depart on Thursday and I am so very excited I just might explode. The work is done, the miles are soaking in, I feel very strangely...... good. Not sore, not tired, in fact I feel somewhat under trained!

Bottom line is that I am healthy. It took em a long time to get here and as was pointed out to me it's really the platform from which we are then going to launch off of. I had been thinking Clearwater was the ultimate goal yet I have been told to see the forrest beyond the trees.

In just a few days I will touch down in the sun and on the beach. Please ask mother nature to rain and blow wind, or else turn up the heat. Just a little hotter please dear. I am coming from the north, and I have not been tanning, and I could use a little vitamin D. My garage is cold and grey and the light bulb does not replace the feeling of the sun on my back.

I am ready to swim, and bike and run. With a smile and with my friends. I am ready to make the reach and trust that I will be able to. While handling the small items along the way.

However between now and take off we have some partying to do. My little baby turns nine tomorrow and festivities kicked off this afternoon with a birthday party. We go karted and played golf and the kids played in their shorts with the sun on their faces. The week long celebration has just begun.

Because you see Luc..... he's had a rough year as well. Many of you have journeyed through that with us. Thanks to us fighting the fight and standing up for children like Luc...... he's in the right school. He's learning, he's singing in the chorus, he's even taking shop (I can see Luc's former teachers now..... this kid handles a damn saw.... HA TAKE THAT B****!). The smile on his face when he was sung to made me cry.

We are in a good place. I can't thank you all enough for the support you have been so generous with throughout this past year. Just stopping by to share, dropping a n email, comment, call and a card. Throughout this year of healing we all have felt such incredible love and friendship and support.

And that is bigger, deeper and co much richer than any trophy I have ever won in my life. So I thank each and every one of you who have shard in the healing.

Stick around..... 2010 is going to be a great one!

6 more wakeups

2009-11-07T08:16:00.002-05:00

This is the gang at Clearwater 06!

As we transferred sites my blog roll vanished! I will bring it back this week! I am very into you! Blogs are my daily news, my way to connect with people! If you'd like to be on it leave me a comment (I won't publish it) or shoot me an email. It's time to refresh the list anyways!

6 more wakeups.....

Actually five more wakeups until I hit the beach. Clearwater beach and Pier 60. The funny thing is when you walk out onto Pier 60 is that you have to pay a fee to walk all the way out. I will pay to walk all the way out.

At the end of every yoga class that I teach I read a meditation from a book, I have used this book for 5 years and it's in shambles. Yesterday's reading was about eternity. How the ocean reminds us of the eternity of the universe. Yes.... that's exactly it for me. I love the feeling of realizing I am a small part of a much bigger picture. We can be very focused on the small tasks in our lives, the details but when we step back and look around us we realize how small those really are.

Coming back to Clearwater is extremely important for me. Many of you have taken this year long journey with me and remember the head injury I sustained at Ironman Lake Placid in 2008, the 3 months of healing from that and during that healing the bike crash that left me unable to walk much less run for a few weeks. Those months were painful, they were difficult.

If you have ever suffered a head injury then you know. It's a takes one to know one kind of a feeling. I stood on Main Street in Placid last year and spoke to Joey and Travis yet I couldn't remember who they were. I have known Joey since 1999. I couldn't remember him. Travis, I have known him for years too. Nothing is more frightening than looking at someone and knowing you know them but not remembering them.

The simple task of getting my thoughts to my mouth. Curt didn't understand why I was so frustrated and I couldn't even say to him.... because I can't connect words and thoughts! Our neurologist friend thankfully was able to see that in me and cue Curt.

There are a lot of hidden things that you feel when you do suffer a grade 3 concussion. A lot you only understand if you have been through it. So my recovery from that was difficult.

After I crashed on the bike before Longhorn 70.3 it was like..... now what? Dr. Les cracked me, I rested, and we went into that race knowing that it would be a hard day. It was a hard day. My friends and travel mates Kim and Ken knew and thank God they were there. I feel like those 2 have seen this journey from the start.

It was Kim who stayed with me at Longhorn to see if I could get a rolldown spot to Clearwater. I was nervous, I can't believe it rolled down as far as it did. Holding that certificate in my hand gave me hope, something to shoot for, a way out of where I was. (Ken had gone back to the hotel because he fractured his C2. No we didn't know it at the time, but he's all healed!)

I had some other health issues that occured, but those aren't good topics for right now. Clearwater 2010 represented hope to me.

I took on the task of coaching myself and coached myself (through the flu nonetheless) to a horrible performance at New Orleans 70.3. Which led me to QT2 and to Jesse, the Wizard. I had sent four emails to the four coaches I really respected in the sport. Two were full, one was ridiculously priced, and the wizard: "I can help you." The words I needed to hear.

We took it very slowly, we still are taking things slowly. Each time we meet I am reminded that Clearwater is not the big goal. 2010 is the big goal and everything that we are doing is for long term development. He promised me I'd never vomit in a race again. So far, that's true.

We spent more time in endurance work than anything. Still have. That foundation is what we will build off of for 2010. For the first time in my life someone has been taking on my running form. Without my run analysis I am a much different looking runner than I have ever been. I am learning to correctly pace the bike. I am learning so so so much. The Wizard believes in my potential and my abilities and his visions for me have me toeing the line of my fifth Ironman in 2010. I remember saying I was done with the distance but he's ignited me once again.

As I travel back through the year I see the connections and the things that have happened to lead me to where I am right now.

You may remember encounter with a seriously emotionally disturbed athlete (in the form of an assault) at the Musselman. The negativity of that connected me with an entire community of amazing people, whom I am so proud and honored to call my friends. Now I am traveling to Clearwater with one of those friends.... who I wouldn't have met otherwise...... not only will we be racing together in Florida..... I am going to soon call her teammate.

This spring two people I knew tried to completely undermine my business with the reported goal of "taking down Mary Eggers" . What they did in turn was explode it. Which in turn has led me to take a pause in my graduate studies, focus on the business, bring on an assistant coach, run 2 more camps (for a total of 3) and prepare to raise my own bar for a business that is growing faster than I can keep up with.

Life has an amazing way of putting you right where you need to be at this very moment. Life has an amazing way of allowing things to happen which have the domino effect of bringing you to today. It's not all good things, you have to witness the evil and the worst side of people and of yourself, but you have to trust in the grand plan and the big picture.

Kind of like standing on Pier 60 and looking at the ocean. The never ending ocean. I can't wait to see it. My son always asks me if there is a waterfall where the ocean meets the sky. Maybe there is and we just don't know it. Maybe that's where all the churning's of your life fall off the edge of the earth. It's a great thought.

The most recent forecast for Clearwater is that towards the end of the week a tropical depression will bring some stormy weather. I couldn't believe my eyes. RAIN? I can't be so lucky. God can't love me that much.

If there is a weather condition that I race like a rockstar in..... it's rain. Give me rain and wind and I just might be your damn world champion (uh, yeah). The wetter the better. I might be the only person heading there who thinks rain and licks her lips. Does God love me that much?

We will have to see.

traveling

2009-11-06T07:56:00.003-05:00

On deck is the last tempo long(ish)bike and run. Then it's time. The cake has been baked, the proverbial cake of endurance. The icing had been spread (that's the tempo work)

It's almost time to sit tight.

Yesterday was one of those weird days. Tempo bike and 6 X 1 mile repeats at specified heart rates. I got on the bike and I just wanted to fly, I got on the run and I wanted to just soar. The sessions were filled with thoughts of "Hold back, slow down, stick to the heart rates. No need to be a hero today."

Save it I kept hearing the wizard say. Save it.

The checklist has been listed, what I need to remember to bring. My checklist is not that big.

The past few years I have preferred travel races over local races for some reason. Actually for the reason of getting out there, learning to be a small fish in a big pond, meeting friends all over the country. While I am traveling to Clearwater alone I know a ridiculous amount of people who will be there, none of whom are from where I live.

My goal in traveling more nationally was to meet the world. And meet the world I have. It was my goal to overcome the fear of flying that previously has held me back. Check that off the list. My goal was to see new places and make new friends. I now proudly have friends in New Orleans, Florida, Texas, Germany, every where I have gone I have found people to connect with.

When I travel I actually travel lightly. I prefer to fly AirTran because they have a $79 bike fee as compared to Delta's $230 each way policy. I pack my bike box so it is about 50 pounds, all of my race gear goes into it.

Then I bring one carry on bag. One. I am a very light traveler. Suffice to say on the way home you might not want to open my bag through security, but if you don't mind race gear that is a bit stinky..... be my guest.

Now Curt tends to ship his bike via UPS. If that's your route call the hotel you are staying in and ask if they don't mind receiving and holding the bike for you. The cheapest route is to ship via a UPS shipping center, as opposed to a UPS store. We ship from the UPS shipping center in Henrietta on Lehigh Station Road. I have shipped to Texas, Portland, and Alabama and have never paid more than $50. At UPS stores... they have to still take it to a shipping center. At a shipping center they pop it right on the truck. Ship it a week in advance. I am not shipping to Clearwater because I am being lazy.

Now..... I recommend shipping to the hotel if they will hold it for you. Last year we did a shipping package through a bike shop in Texas, and ended up paying a boatload of money for the service. So save yourself the hassle, ship it to your hotel. When you do drop the bike off at the UPS shipping Center to be sent, arrange for a pick up from your hotel. This was after the race, pack it up, leave it at your hotel, give UPS a call and they will come and grab the box for you.

When it comes to bike assembly I am a dictator on my athletes knowing how to take care of their own bike. On my team it is mandatory you know how to take it apart and put it together. Why? Because in 1999 I flew to Florida for a race and Curt flew earlier. He flew with the bikes and I arrived at midnight for a 6am race.

I got on my bike and the headset was loose. He was in such a rush and so tired he didn't tighten it all the way. When I bitched at him for it he taught me a very important lesson:

Always be responsible for your own bike.

This way I assume absolute responsibility for the safety of my ride. If I tighten the headset I know it's tight. Never give control of your race to someone else. Never assume anything is tight until you tighten it yourself.

Sometimes I rent a car, but nowadays I tend not to. I don't because I get a hotel that's close to the site and a grocery store. It seems silly to pay for a car that will sit in a hotel parking lot for 4 days when I can grab a cab to and from the airport. Make sure that's a van cab for the bike box.

Not to worry, I will post some pictures! Maybe I will get crazy and post a video.

I absolutely love to travel now. It wasn't always that was but it's allowed me growth like I can't even explain. I now love the feel of the airplane hitting turbo as we are beginning the jaunt down the runway.

Traveling to races can actually be affordable and it can be fun. Take the stress out of it by preparing yourself. Streamline what you bring, don't make it complicated. Then open your eyes wide and enjoy the ride. There is so much to see!

water up my nose

2009-11-05T07:49:00.001-05:00

The other morning at Masters we had a time trial, the Postal Swim. This time you had the choice to swim the 1500 and the 3000 (yards). I swam the 3000. It was freaking awesome. I was not sure of what to expect except for one thing: I was swimming with Les. We have history and by now I feel I have earned his Varsity Jacket at least. I'd better ask his wife first though.

I met Les about 11-12 years ago on the bike course at the Hamlin Beach Triathlon, right on the Lake Ontario State Parkway. I remember coming upon a lanky man with bike shorts and no shirt, I could see every vertebrae on his spine. When I passed him I heard him say something.

BITCH.

I remember looking over at him, and he was smiling. That's a compliment in bike speak.

Over the next few years I ran into him here and there, probably on the same bike course. When I joined RAMS in 2001 he was there too. He became one of those guys I'd see around at races and such. I noticed he swam and biked yet didn't run. A hip replacement at an early age had ended his running career yet he still remained active in the sport. Soon the races I came to love were the ones where I'd catch Les on the bike.

In 2003 I started joining his Tuesday morning TNT rides. His group of friends welcomed me and I hung on for dear life. I liked riding with them, they were nice, they didn't mind my time trial bike, in fact I'd ride about 10 yards back of the pack so I could ride aero.

One May morning in 2003 I was hanging back from the pack on a Tuesday morning and fiddling around with my loose saddle. I remember looking up to the group ahead of me and in the absolute blink of an eye there was a horrific crash. I recall there was about 8 of us and ahead of me I saw the sudden collapse of all of them. I saw Les hit the ground with his left hip, shoulder and the sound I will never forget, is the sound of his head hitting the ground. To this day it sends shivers up my spine.

When a group crashed at 26 mph there's rolling, flying, bikes that launch. I was never so lucky in my life to not be riding with the group. Les and another rider had crossed wheels. They went down like a ton of bricks. It was a stroke of luck that there were no cars.

I arrived at Les first, and rolled him onto his back, maintaining his C spine. I am a pediatric emergency nurse, I am used to emergencies but nothing in the world can prepare you for holding your friend's C spine in the middle of the street with cyclists in heaps all around you. Les looked up at me and asked me if I thought his shoulder was hurt. He was on his side and when I rolled him over his shoulder and hip stayed where they were. I wanted to lie to him but I told him, I think this is bad.

As I held onto his head and neck he dialed his phone and handed it to me. I was panicked. "Call my wife." he said.

"Hi Lisa...." I said, "This is Mary Eggers. Les is breathing."

That was my big introduction to his wife. Very smooth Mary. Very smooth.

As she started to scream into the phone, I tried again. "There's been a bike crash, and Les is hurt, but he's awake and he's breathing." How come I have placed this call to families so many times and today I was just not getting it right?????

That ambulance took 3 minutes to get there but in my mind it was hours.

That accident took Les off the road for good and it's a loss I will never get over. However he is still in the pool, and that brings me to today and why I even talk about it.

I chose to swim the 3,000 yard time trial this morning and when I saw Les was swimming it also I knew this would be good. We were in lanes right next to each other. I looked over at my friend.

"We will take this out slow." He said. I nodded. Plan set. We would swim together.

There is something about this team, the RAMS (Rochester Area Masters). I have been swimming with this team for 8-9 years and our coach, Lorie has somehow created this incredible atmosphere of family. I feel like this is my family. As a team we've been through a lot of things. There is camaraderie like I have never seen on any other Masters team. There's just something I can not explain.

Our coach Lorie called out go and off we went. Although we had our own lane I hugged the lane line closest to Les, and he hugged the lane line closest to me. My first flip turn, I got water up my nose and I started to giggle. Just the previous week I had mocked my lanemate Maureen out for getting water up her nose. We are swimmers! I scolded her, we don't get water up our nose!!! And here I was getting a little B*tch slap from karma.

The first 1,000 seemed to go on forever, but we stayed side by side and for some reason, I thought that the first 1000 was a 500. I am not good at math when I am swimming. We stayed right next to each other and we occasionally hit hands we were swimming so close. We had a good steady pace going and I felt great. I felt even more great about swimming with my friend. The memories started to flood me. Hamlin Beach, the bike crash, the open water swims. The history.

The best part of this sport, this community are the relationships like this. You form these close bonds, you don't send one another Christmas cards, talk on the phone or really anything else, but you form the common bond that sport provides us. Throughout my career I have won races, lost races, set records, been all American, qualified for Hawaii, but truthfully all of those accolades are in boxes in the basement. When I win something these days I tend to lose the trophy, because it's what it all represents that means so much to me now.

Halfway through the 3000 I saw Grimm and his boy Scott walking to the locker room. Damn, I thought, here comes the heckling. Sure enough, he began to heckle me. For the first time ever in my life.... I began to breathe to the left. I wanted to stop and call over to Coach Lorie "DID YOU SEE THAT I JUST BREATHED TO MY LEFT!" because I never ever do (for no good reason at all either.). We flip turned and he was gone. Whew!

Maureen was on the other side of me and I knew she had lapped us 3 times at least. Man she was rocking today.

I was asked later on how on earth did Les and I stay together? I don't know. It's like an unspoken language between athletes and between friends. In retrospect I think I could have swam this time trial faster, but it meant more to me to swim with my friend and add another chapter to the memory book in my head.

I decided that our plan was to finish the last 500 strong and when I counted lap 14.... Maureen next to me stopped. Whoa, she couldn't be a whole 500 ahead, could she? Then I realized that the reason that first 500 seemed long was because it was a 1,000. In my head I called out to Les, all right let's go! And I started to kick.

My kick at the end taught me that I had a lot left in the bag. But again it wasn't about being the fastest today. I will worry about fast next week in Clearwater. It was about swimming steady, tackling a longer swim, and swimming with a friend.

I flip turned at the finish because I wasn't sure if we were done and I listened for Lorie, who did scream my name. I stopped and I smiled. This is the stuff great memories are made of. Les and I high fived and hugged. I could not have swam a straight 3K swim in a pool without him. It brought me down memory lane. The places we have all been together, the places we all will go together. Thee kind of memories get tucked into the mind and thought about now and again. They are richer than trophies and records and accolades. These are the things that life is made of.

Was it difficult to stay together? No. Gosh no. It was perfect. 3K is not that long either. Getting past the first 200 was the hard part. But know that the end will come. Kim smiled at me and called me a sandbagger, it made me laugh (she was right). But these are the things I treasure the most, the experiences that make up our lives. These are the true rewards. It's taken me a long time to realize that, but after today it is a lesson I don't forget!

roll with it

2009-11-04T04:45:00.003-05:00

As you see, we've got a new look for the blog! And if you have not heard at the end of the month the address to come to this site will be www.maryeggers.blogspot.com , AND we will have a new look for the Train-This site as well. As Train-This is growing, I thought it was about time to separate the two, of course they will be interlinked and such but it was time for a new look as we have new things coming up!

Ah, I can't wait for the semester to be over..... however I can wait for the season to be over!

This morning I have a 3000 yard time trial on tap at Masters. I am pretty excited. I am just jonesing to race. Is that not the greatest feeling in the world? Your heart rate rises just thinking about being in the middle of competition. Your heart rate rises at the thought of packing your bike and bringing it to the airport because that means: travel and RACE RACE RACE!

Still there is so much to do between now and departure day in one week. Tires to be glued, a new X Lab installed, one last long workout, purchasing of my nutrition. Salt water and sunshine awaits.

The question I am getting most frequently these days is: what's it like to have 2 athletes in the same house training big volume for big events? As you know Curt is doing Ironman Arizona the week after Clearwater, so we are both are at the height of things right now.

Is it tense? Surprisingly, not at all. We are both very laid back folks. There's a lot of laughing because we've acquired good cases of the stupids. His, worse than mine. Like the day we were all going out to dinner and we were in the carr. Curt begins to shuffle through his pockets for his keys and can't find them. I point to the ignition. Or how he lost his license, ordered a new one, the new one came, and he lost the new one. But found the old one. (did you follow that?)

I should point out that I am unfairly and purposely not telling you what I forget. I am biased.

We have a balance that we work with for training. Our workouts are done very early, we have computrainers. Training doesn't become a stressor it becomes just part of the day. I have the luxury of being able to go long during the week so as Curt's Sunday long rides became longer I made those special days with Luc. I do my Sunday stuff in the evening. Not a big deal. It's life, it's how we roll, there is no high strung Iron fever around here. There's no parking my son at the end of my lane while I swim. He's our first priority as he should be.

It's our personality to have incorporated this into life instead of making it life. We don't stress about it, we've been at this too long.

I probably get more excited about Curt's races than he does in fact.

We've seen a lot of triathlon divorce over the years and I think we work pretty hard to try to not allow that to happen to us. However we aren't immune. People change, things happen, divorce happens. The people I never understand...... the athletes who work + have families + train and still have affairs. Where do people find the TIME? In the spare time that I have I can't imagine doing anything else except being with these guys.

I believe the key is humor, communication, honesty. I believe that's what makes a marriage work. A triathlon marriage....... understanding each other's goals, creating a schedule to follow so that training can be done but family remains the priority. Do we have the magic formula? Good lord no, but we try. What works this year won't work next year, or the year after. We have to roll with life, its changes and create new systems and schedules, keeping our family the priority.

We are moving!

2009-11-03T21:04:00.004-05:00

After five years we are making some changes! A new look, a separate blog, big time fun! At the end of November this site will change to: www.maryeggers.blogspot.com , so create your bookmark now!

study break number five

2009-11-03T06:12:00.002-05:00

I had a great phone meeting with The Wizard last night, just reviewing nutrition for this week, thoughts on pacing at Clearwater and then what happens between Clearwater and Dec 7th, my official start date for 2010. After Clearwater I take 2 weeks completely off. Jesse pointed out that we know it's the right thing to do when we don't want to do it. I don't want to do it. I especially don't want to be out of the pool. But it's the right thing to do so I will do it. The third week is a light week and by definition that means no more than 2 X 30 minute sessions per sport that week. No I don't want to take this time off, but I have a fancy coach who I pay good money to tell me what to do, and if he thinks that taking this time off will be critical for 2010 then I will absolutely do it. I might go insane but I will do it. I came to QT2 for a reason. And this is that reason.

The weekend of Dec 5th I go to Boston for a pretty comprehensive test day with Jesse. "It will be a nice long day together" he warned. I will be analyzed in bike and run, body composition, etc. We will have a "very detailed" meeting on what we are going to accomplish in 2010.

But first Clearwater.

I haven't been there since 2006 and thankfully, one of my athletes will be staying at his parents place which is right behind my hotel. All of the people I know who are going will be at the fancy schmancy places! I found a nice small motel within walking distance to the start and to a grocery store (thanks Chris). I don't' even need a car! There is something about the small town family run motel that I absolutely love. I am looking forward to having somewhat of a quiet weekend down there. Because I am traveling to Arizona with the family and Curt's Ironman the week after..... I am traveling solo. Plus I have a pretty big exam when I get back so 2 weeks of sun partying would not be good! A good quiet Mom vacation is exactly what I need.

I will be meeting up with some friends Thursday night for dinner and then Friday morning for breakfast. I will likely attend the pre race dinner with them, it's right on the beach! Beach Party!

On Saturday my wave starts pretty far back and I have the men 40-44 behind be, so this could prove to be a challenging bike ride. Clearwater is known for drafting, 2006 was so ugly it was dangerous. My goal is to ride my ride and not give energy away to situations I can not control. The water is being advertised as 82 degrees right now so my blue seventy point zero three will be with me, of course!

Saturday evening my friend Kristen from Syracuse and I have sworn that we will party big time. We are going to share..... an entire beer. At first we thought we'd have our own beers, then we remembered, we are mothers and triathletes. That equals no tolerance. 1/2 beer it is!

This week in training brings me to nearly 16 hours with a lot of intensity. A 3000 time trial at Masters tomorrow included! Then next week we drop it right off.

I depart on Thursday, race on Saturday and return home on Monday.

How do I feel? I feel really good. I don't feel "Lets go already", I don't feel like I am dying. I love November races and I think how I feel is a testament to my coaching, he has me right where I need to be right now. I am excited. I love the ocean. I can't wait to see it again!

flying

2009-11-02T14:19:00.004-05:00

Often when I have late season races, I pull out the iPod. I always wear it on the trainer but I never if ever run with it. Just to give me some extra go go during the tempo long ride and run, I tossed it on and I hit shuffle. It was like someone was in control of my own personal soundtrack and played every song possible to motivate me, focus me, excite me and inspire me.

The end of the recovery week brought out this long tempo effort and I nailed it. It was cold out, but the crisp air made me feel alive. My run form is improving, my elbows are in, my shoulder pulls back and allows for me to bring my wrist back. My cadence is now about 94. My pace is falling. I'm smiling.

I did turn on the TV and I was mesmerized by the runners in NYC. Flowing, passionate, loving every moment of what they were doing. They pulled me along as I studied their form, their stride, and I noticed the heart and soul that they ran with.

Sport has this incredible way of making you feel more alive. It's like you take the dial on a color that is already rich and bright and you turn it up ten notches. It has this way of reaching into you, right into your soul and grabbing onto your passion.

Although the bike was on the trainer, my eyes were set on the mirror in front of me, alternating between looking at my feet turn and the NYC marathon runners flying through the course. I was hitting wattages of the old days, feeling passion build on this bike that I have been coming back in touch with.

Feeling excited about the ability to be racing at the end of next week. In a hot place with a boatload of people.

I feel such an incredible amount of gratitude and hope and opportunity. Knowing I am hitting my best endurance years yet. Knowing this is just the beginning.

Happy 5th Birthday Train-This!

2009-11-01T07:00:00.005-05:00

Five years ago I was on the phone with one of my lifelong friends, Rich. As I look back I think, man we've been through a lot as friends. The end of life, the beginning of life, our families growing...... Rich and his wife actually met at my baby shower. He's our son's Godfather. His family is family to us.

I don't know how many years ago Rich and his friends opened a company called Score-This. And on the phone that one day so long ago we joked around about companies with names that were a take off of Score-This.

If you were a dentist it'd be Yank-This, a home repair guy it'd be Fix-This, a photographer would be Flash-This, lawyer..... Sue-This.....a Hooker would be..... well you get the picture.

We joked that if I were a triathlon coach I could own a company called Train-This. I remember us laughing and I remember telling him how neat it would be to work with athletes as a coach in the sport I have essentially grown up in.

After hanging up the phone...... one of us called the other back and said..... you know what? I am interested. At the time I was working with Doug Bush of Endurance Factor, who was my encourager, my mentor and one of the biggest supporters in me moving forward.

Today Train-This turns five years old and as I look back I have to be absolutely honest..... it's been absolutely wonderful. Through the past five years I have had the honor of working with many athletes of all abilities, shapes, sizes, with different goals aspirations and dreams.

When I attended my first USAT Coaching Certification I remember Alan Lei, who I thought was a very gifted teacher tell us this:

"Remember that these are people's lives." That's my favorite thing.

I love coaching, I love what I do, it's very unique. I love that first meeting I have with my athletes, I love to do it over coffee (my office is Starbucks), because it's important to me to see the face of whom I am working with. I have a few new athletes on the roster whom I have spoken to yet have not met face to face and that's hard for me, but something I am trying to get used to.

I love to hear how and why people came to multsiport. It's exhilarating to me to listen to the first story of how someone got into their first tri, or 5K, or whatever it is. We have all been there. No one the in the world walks up to their first one entirely prepared for everything the day brings, yet nearly everyone walks away wanting to be a part of that lifestyle.

I love working with an athlete through the weeks that no one sees. The winter training rides in the basement, the field testing that they bring themselves to, the improvements, the ah-ha moments, the moments of: will I ever get there? I love to watch people grow. I love to learn from the people I work with. I learn so much more from them than I am sure they ever learn from me.

I love watching them race and watching them finish. Their finishes are always better than my own. I've been there, I have been there many times. I have won, lost, broken records, done it all. Through coaching I have learned that it's more than about first place and the accolades that come along with it, that by far is my most important lessons.

It's about being with people. Through coaching I ave gotten to work with some amazing people. Especially Rich and the crew from Score-This. Rich has been my friend, business advisor, and just about everything you can imagine. To the Train-This athletes Score-This is an extension of us.

First Russ and now Glenn of Tri Running and Walking gave us a place to find all the goods we need, proper running shoes, wetsuits, nutrition. A place to hang out.

John Galbraith of TWIN Advertising created our awesome website and we are working on an updated site that we will unveil in January. John and his staff worked so patiently with me to show me how this website stuff all works, I gave them creative control (just like my wedding.... whatever you think works best!)

Jeff Henderson and the whole Musselman crew. The Musselman came to town in 2004 and I have to say that Henderson is the absolute king of bringing pieces of a community together for a great cause. Your friendly Train-This Ironman Team is always your Musselman Transition crew, a job we've held proudly and done well for a few years now. remember the year we all dressed up? That's coming back baby!

Our athletes. Without you guys none of this would have ever happened. I remember the first male who came to me for coaching, he's part of our alumni group and his email made me laugh because at the time our website had sunflowers on it! The Wev is an absolute staple for our team.

The one person whom I must thank the most profusely, is Curt Eggers, pictured here in Germany 2007. I can't remember why we dines with his disc wheel but I do remember the time I stole it for a race and he almost had a heart attack.

Always always always Curt is the wind beneath my wings. I am very sure that there has been many times when this business has been irritating to him. The athletes invading our house, like the time Sarah practically broke in and gave him a heart attack in search of Carbo Pro. The half naked girls running around.... okay just kidding that doesn't happen all that often.

Curt and I met on a 50 mile ride back in 1995, or 96.... something like that. You could say the rest is history. As a girl I wondered what married life would be like..... and it's nothing I ever imagined it to be. I didn't know it could be so much fun. But I guess that's what happens when you find your soul mate, things just work when you click. I am so very lucky and blessed to have fallen in love with someone who loves life just as much as I do. Curt has supported me through more than you can imagine, listened and laughed with me more than anyone ever has and ever will. I am so incredibly proud to be his wife..... after all he's a sub ten doode, who wouldn't?

I also have to thank our son Luc, pictured below from Halloween last night (guess which one he is!)

Luc has been through a lot in his life. Open heart surgery, two broken legs. He was through his first Ironman finish at 11 months old....... without being forced into the sport he just seems to fall naturally into it. He's completed several kids races and this year is begging to join the swim team. This summer many of your timing chips were string by him (sorry about the double chips.....). I feel like in many ways the athletes that I work with have helped us raise him too.

He looks a little tortured in this picture however........
Lastly but certainly not least...... I must thank all of the athletes of Train-This. Past, present and future. For picking up the phone or sending the email of ..... can I do this? I laugh at where I have met some of these people. Ed for example thinks we met at 5:30 in the morning in line for IMLP but truthfully we met the day before at mile 18 of the Ironman marathon, for some reason he was at a God Loves You aid station (trust me.... everyone finds God at mile 18 of the Ironman....) and I begged him for salt......

Without the incredible people that I get to work with, none of this would exist. I am grateful to this team more than anything in the world. My vision in creating Train-This was to create a community, a family, a team. And that's what we have been able to do. We've got a branch in Washington DC, and here in Rochester we've just brought on an assistant coach. Not only have I been fortunate to work with amazing athletes, but amazing coaches who share in the vision of community.

A few images of the people I get to work with (hop by our page on FaceBook for many more pictures, loading pictures here is such an incredible pain.... we are under Train-This Multisport Coaching).

Sarah is on the right, I don't' even know which run this was after.........

Jon had a little issue with wanting his daughter's bike or something............

Some of the crew at our Ironman lake Placid camp.......

The past five years have been amazing. More than I could have ever imagined and dreamed of. The next five years ..... I am equally as excited for. We are traveling as a team, we are bringing out a new logo, a new team uniform. We have athletes from Atlanta, New Orleans, Michigan, Montreal, Memphis, Rochester, Syracuse, Buffalo...... we are partnering up with places like Tri Spot, and gearing up for three multisport camps this summer.

And I have to thank you, our readers. More of you stop by for a laugh, or a cry, or just a story about life than I ever imagine. When I get the hit reports I think..... wow, I hope I can bring something to their day, I hope I can say one word, relay one story, or give them something to laugh about. To help you realize that we are all human. we make mistakes. We fall, we trip, we stand up, we laugh and we cry. No one is special because they are an Ironman finisher.... it won't cure Cancer or really matter in the end.....

Except to me. Your journey matters to me. If my words help you on that journey I am happy. If you stop by and I irritate the living sh** out of you to the point where you think.... someday I am gonna kick Mary's ass..... good, then I have helped you in some way.

So thanks to everyone for everything you do. Here is to another 5 years!

2009-10-31T04:33:00.002-04:00

It seems like the perfect day for Halloween. Chilly, dark, wind bustling through the trees. Curt carved an incredible pumpkin last night... as he always does and Luc is ready for a night of scare. Truthfully his Halloweens the past 3 years have been interrupted. The blast 2 we've been in Panama City Beach, resorting to finding treats where we could (not a bad place to spend Halloween however!).

It will be great.

I have my last long ride today, just 2:45. In over 10 years 2:45 hasn't been considered a long ride, and truthfully it isn't. Little ride on the trainer hitting tempo efforts, see how recovered I am. I am feeling good through this recovery week. I have been feeling good through this whole season! Again I credit the coach, the wizard, the team that made it all happen. I have said it before and I will say it again, we have only just begun!

Hooray!

In 2 short weeks I get to swim in the ocean again. The water temp is 82 degrees, and I just sent my Blue Seventy Point Zero 3 to Kim in Boston. She's kindly sending it back and then when I get back I will overnight it to her. My suit gets around.

Water temp doesn't freak me out, I have the right gear for it, I just need it in the right city.

Friends keep asking me.... am I nervous.... am I ready? I never get nervous and I always feel ready. I don't know why I don't get nervous. This is the World Champs after all ! I just feel so privileged to be able to compete with such an incredible field of people. I feel honored more than anything. This sport is a privilege not a god given right.

So of course I am ready. I am ready to see friends I haven't seen in a while. I am excited to hang out with K.R. and meet my husband's man crush MM. I am excited to swim in the ocean....... the warmer the better baby! I am excited to ride those overly crowded streets and just allow the race to unfold. Drafting is always an issue in Clearwater, it is how it earned the name Cheatwater. Look at the course..... look at the waves, duh! Big genius' put this together! The trick is to roll with it and not give energy away to a situation you can't control.

I am excited to run, I really love this run course. I love the finish line and I love the pre and post race beach parties.

I love to travel and I love to sit on Pier 60 and watch the ocean roll by. I get to see the ocean several times a year and for that I am the most blessed girl on earth.

Forgive me for being the girl with the biggest smile on race day...... because I will never stop smiling. I love my sport, our sport. I love this community, this life, this lifestyle. I feel very very blessed.

It feels like right now so many amazing things are happening, on and off the field. I am trudging through one more month of classes. The hardest thing for me is to stay home while the boys go to the pumpkin patch because I have to study. That's time I can't get back. Dec 5th my book goes into the garbage, not even back to the bookstore. The garbage. But between now and then I have a vacation in Arizona with my guys (of course an Ironman vacation) and I will be hanging with my boys with nothing on schedule. YEAH!

So many of you are already in the off-season. In my opinion it is the most important time of the year. It's a time to look back, to look forward. To decide what you will reach for with new goals, new ideas, a fresh take. It's the time to be hiking with the family, riding the mountain bike instead of the time trial bike. It's an important time to not be racing.

I have a very short off season coming up. Better believe I will be enjoying all 14 days of it!

judge and youth

2009-10-30T13:35:00.007-04:00

Two very different topics today and Crapola! My spellchecker is brokenola!!!!!!!!!! And the font is all crazy!

I was placed into a very strange situation this week, and I write about it because I am not entirely sure what to do, if anything about it. My instinct is to let it go, and know that the ship will sink itself, the bomb will self destruct, that karma takes care of things like this. I honestly wondered when and how I became the judge and sentencer, and in all honesty how my opinion even mattered.

I was posed the question..... in my opinion do I think that an athlete poses a safety concern to other athletes on a race course, through sportsmanship and / or reckless behavior. What? I don't know, the last conversation I had with the athlete in question may have been over 10 years ago. I really didn't know. Because I was told my opinion mattered...... I reached out, and asked the athlete directly. I wanted to know if they were in fact someone who did seem to be a danger to other people? Was that even possible? I honestly didn't believe so. Who in our sport would not cherish community as I did, as we all do? Maybe if I was the one to extend the olive branch, a greater understanding.

I know what it is like to be misunderstood. I know what it is like to have people judge who you are based on rumor rather than personal experience and I so desperately hoped maybe it was I who could help.

The answer I got was so disturbingly ambiguous that..... I could not give an opinion. I asked to not be asked. I asked that those who were asking look elsewhere, because I can not be someone whom I don't know.... I can't be their keeper. Especially when they act..... as they do.

What I do in this case is separate myself. Completely. Draw the line, pull back in, and disassociate. I don't need that type of energy and influence on my own life and the community around me.

I left it at that. Did I do the right thing? What is the right thing?????? I suppose my own question is answered. Let it go, let them decide, and let that ship sink itself. That's what always happens.

Onto more exciting news I have some very cool and exciting news about the 2010 Musselman Triathlon Festival coming up this year. We've been in close contact with our great friend Jeff Henderson..... who you might have seen featured in this months USAT Triathlon life magazine.

I have a very special love for the Musselman. It began in 2004 and it has grown ever since. In this world of WTC and 70.3 domination I love homegrown races like this even more. Why? Because a race like the Musselman involves collaboration, teamwork, companies that would normally compete come together and work together for the good of the community.

That's what this sport..... to me is ultimately about. We are working hard behind the scenes for a few extra goodies to add to the Musselman events this year. Check some of them out at www.musselmantri.com for details.

Which truly brings me to the most important point of the day. I have a question. Youth triathlon. We know that there are loads of youth events out there. But for those who are reading......... are your kids at that in between stage between kids race and sprint tri, are they in that "Youth" category? They'd like to begin participating in events and get timed but are not ready to be playing with the adults in adult races???? If so, please shoot me an email at maryeggers "at" gmail "dot" com with your thoughts, ideas and interest. We are in a data collecting position at the moment....... to see what it is that is out there, what's the interest for, and what would you like to see?

That's the beauty of all of this, community, growth, positive expansion. It's the force field around the multisport life that I so fiercely protect. But not by spelling.

excite

2009-10-30T08:22:00.000-04:00

Today's that kind of day where I get to be elbow deep in all that I love. Family, people, yoga multisport. More rewarding than my own performances are guiding the performances of others, watching them grow and achieve.

It's a "soak week" (a term we liked to use for recovery.... we are soaking up the efforts of the past build).... I am using the time to tie up loose ends in terms of people and studies and things. They are neat and tidy and once that calendar turns to hit November 1st it will be a whirlwind until I land myself in Boston the first week in December.

With a 45 minute swim on tap this morning I thought it best to hit the tail end of Masters, a little more sleep would do me good. Yeah that wasn't all that bright of a move on my part. It's pull week at RAMS and while normally my favorite, it hurt. In the water it takes me a good 30 min to warm up.

It's funny as I have gotten older in the pool I don't pay attention to my times. I pay attention to where I am in relatuion to my lanemates. I think our team is unique in the amazing relationzhips that we all have with each other. Seriously.

I know how I am swimming based on who I am swimming next to or where the guys are at.

If I can stay on M's feet I am having a good day. If Ken does not lap me in a 400 yard set I am having a good day. I should be able to stay ahead of Les in Lane 1, if not, not a good day. It might take me a length or 2 but getting past R is where I should be.
Today Grimm was unruly Billy again in the water. Kind of like King Kong as he was kicking ass and flailing arms. It's a pretty normal day for us to lock shoulders once a 25. Grimm today was on a different planet, catching me on a freaking 200.

Good Lord I wanted to vote him out of the lane and into the tank.

Soak week has been pretty good. I rested. And rested some more. Took an exam. Sent my Blue Seventy PointZero 3 to Boston only to realize I may need it for Clearwater (eighty two in the water?), so Monday it will be back to me and then overnighted to Boston when I get home.

I reflected on my 2009 season and I smiled so big as I am so absolutley thrilled with where it has taken me. I dreamt about 2010 and where I will be headed.

To where I never thought possible.

now more than ever

2009-10-29T08:37:00.002-04:00

If I have not mentioned it I am really excited to close my book on December 5th. I actually enjoy what I am learning. I am not enjoying the directions it is headed. I am not enjoying the fact that I will be missing pumpkin carving at my house tonight because I will be taking an exam. I am not enjoying the fact that I will not be seeing mister hugger pie get off the bus today.

I told him the news this morning. I told him that starting December 5th I would be there off the bus every single day. Because if you have ever been around when he gets off the bus he runs and I mean runs down the driveway full speed and gives you a knock over hug.

Soon I get to have that every day.

This morning I am at Starbucks studying. For some reason I am wearing grown up clothes. A sweater. I don't know what possessed me to dress this way, but as comfortable as I am I don't fit in with these real job type of people.

I love to be out and about. I love to be dressed in my Lululemon and Mizuno. I love meeting athletes at coffee shops and talking dream talk.

My father always told me that no matter what I do I have to be happy first in what I do.

So I am doing some exploring over the next year in my nursing career. I love being a pediatric emergency nurse. I love knowing what to do when a child rolls in who is very sick...... I love working as a team to save them. I love that excitement. On the other side I hate the feeling of failing when we fail. That devastation to my team is unexplainable. we feel it deep and for a very long time.

I could not do it full time.

There is so much opportunity out there. So many things I can do and create and continue to build on. More than anything I am so excited to discover.

exciting times

2009-10-28T11:30:00.003-04:00

I have been using study breaks for meetings. Meeting with new athletes, some new sponsors, and about camps. (December 5th please come quick.... last day of semester). Each time I shake hands with someone I am left with the feeling of enthusiasm. My visions for growing this multisport community are coming to fruition. More than a business Train-This is about building community.

This summer we will be running not one but three camps, at the beginning, middle and end of the summer. I get to work with some really great people in organizing these, they'll be about different things and they are in gorgeous locations.

In the next few months we will revise, refresh and update the website also!

In addition to the Train-This affiliate that we've got in Washington DC, I am excited to be bringing on an assistant coach, and subsequently expanding what we have to offer in the community. It's such an amazing feeling to see and know how we have grown in this economy and in this area. To be closing the books and fully concentrate on what I love to do is an opportunity I am excited to have.

I will still be a pediatric emergency nurse, less hours but that's something I am passionate about as well. So much of my nursing experience carries over to what we do here, more than you could think or imagine!

I am looking forward to traveling to some educational events, conventions..... I feel like a sponge and there are so many people I want to learn from.

So that's where we are headed in the business sense.

In the personal athletic endeavor I am so excited that Clearwater is just 2 weeks away. I look forward more than anything to the sun, the salt water, traveling with my bike. Adventure. Seeing what I've got on race day, knowing what I am capable.

After 2 overload weeks I am currently enduring a recovery week. My instructions are very simple and I need to read them every single day:

Rest like its your job. This week is more important than the previous two.....do whatever it takes to finish it 100 percent recovered. If that means taking workouts easier than prescribed or even missing a few.....do it.

Yesterday that meant cutting a bike workout short. Today in Masters my shoulders ached so I cut a few yards off the 500's..... even though I wanted to fight through it .... but that's for next week. Harder than shitting myself is stopping. Harder than barfing in my mouth is slowing down when my natural reaction is "pain is good!"..... because this week I have to absorb the efforts of the last 2 weeks.

As I work in flu central 2 days a week I also have to take extra precautions to stay healthy. I have had the flu, and I am just being reasonable about wearing a mask at work and of course washing my hands eight trillion times a minute.

This weekend I glue on the race tires. Next week a paper is due. The following week an exam and then finally I get to board that plane and fly away.

The most exciting things however is a birthday party between now and then. Somewhere very exciting. My little baby boy will be 9 years old on November 9, 2009. (of course that was planned upon conception.)

I stood back last evening as we went to Wegmans and he so very carefully paged through the cake book. He's had such a great year since we began at his school back in May. His specialist has been nothing short of amazing. He's got friends. He talks on the phone. He's got a BEST friend. He gets himself up, on the bus, independently. He can't wait to go to school. He's on the bowling team. Almost ready for the swim team. He's in cub scouts. He's reading, he's happy. He even joined the school chorus. Nothing on earth can be more amazing than a happy child. Especially one who has been through such frustration because he is different.

As he walked into Wegmans in his pajamas last evening a few people turned and looked like what is that kid doing? I felt full of admiration because for a while now, he's been comfortable being Luc. The kid with the strangely spelled common name, with the blond surfer hair, with the glasses that help him see the world, with the scar down the middle of his chest..... the kid who dances to the beat of his own drum and sees things in this world that I forget to see. The kid who will walk up to you, introduce himself and invite you to the party. The kid who .... even though he does not know you.... will walk up to you if you seem sad and just give you a random hug.

May he always have these qualities.

As I close the book on my semester December 1st I can't wait to be around to see even more of it.

More good things to come.

things to come

2009-10-27T04:39:00.002-04:00

It's been hard focusing on my semester and closing the books for a while. I've been eagerly awaiting the announcement of the USAT 2010 continuing education clinics, checking out where the fitness conventions are that I used to attend when I was teaching, this is the stuff that I absolutely love. I am so excited to be focusing on the business and growing it. Just yesterday several opportunities landed on my desk almost as I was literally reading pathophysiology. I want to close the books .... now.

December 5th. December 5th. December 5th. Until then I have much to do. Finish the semester. Clearwater. Ironman Arizona. I feel like once I step on that plane for Clearwater there is no looking back.

As we have just progressed through an overload block, this is a big recovery block for me. I am to rest like it is my job, essential that I exit this week 100% recovered. Smile. Smile. Smile. It's almost time to hit that course in Clearwater.

I am ready to go out and grab my race. I am ready to execute my plan, swim my swim, ride my bike and run my run.

But first I have to study.

fertlize this

2009-10-25T15:09:00.003-04:00

Don't look in there. Don't open it. Don't take anything out.

Those were the instructions to my husband as I pointed to the washer.

There is one item in there and don't touch it.

He looked a little afraid and he should be afraid. The item was my QT2 shorts. My beloved race shorts. They were dirty. Not with dirt. White Hot might have been proud of me but you shouldn't shart yourself during training.

Unless you are finishing a 2 hour tempo run, everyone and their mother is out on the trail, mowing their lawns, you don't' want to break pace and well, it just happens.

Please no one stop me for anything. Directions, hello's, CPR.......

As I ran into the house I made a beeline for the bathroom realizing I should have made that beeline to the power hose. Let me just say it was the grossest thing I have ever done.

But I never broke pace. My legs ached and my head was against it. Apparently my GI system was as well.

This has never happened to me but I am not worried. I have had a giant 2 weeks of training. With school it's been incredibly stressful and I know all too well that stress will affect the GI system first. I also know that should this issue happen in Clearwater I can run through it, just don't come too close to me after the race.

Maybe it was karma. Yesterday I sent the wizard an email and told him that I hated him. Today I sent him an email that said as my run was complete I didn't hate him anymore. It's good to send hate mail to your coach when things get tough. Have a good scapegoat, the one whom you pay to write the workouts.

Makes perfect sense.

Big weeks done. Recovery week, race prep week and taper.

My friend K.O. sent me an email this morning reminding me that three weeks from today we will be on the beach nursing hangovers. From the 1/2 beer we will have had on Saturday night. That's right, we will be wild on the beach as we split an entire bottle of beer. We've decided it won't be ultra lite. It will be a beer's beer.

Why 1/2? Because every triathlete knows that we can't handle our liquor.

We'll be on the beach, with 2 weeks off (3 for her, lucky dawg) and nothing to do but lounge by the pool. I am staying till Monday to spend 2 days in the sun studying. After the weekend I had elbow deep in swine flu and panic stricken parents..... I need it.

I might need a depends too.

things to come

2009-10-24T05:30:00.002-04:00

I will admit to "feeling it" this week. For the first time in a long time I look forward to crossing that finish line three weeks from today and putting a cap on a very very happy season. I have been training since Dec / Jan of 2008 and while that first race in NOLA was nothing great I was still training. I am ready for a break, and although it will be only 2 weeks I will use those 2 weeks wisely.

2009 has been good to me. It really has. I joined an amazing team in April / May and I have seen nothing but improvements across the board. We tackled nutrition like I never have before, and none of the workouts have been devastating. Instead we spend hours and hours and hours building a strong foundation, or should I say rebuilding it. Running more frequently, changing how I view nutrition during training and solving my many "during race" GI issues.

The amount of gratitude that I feel towards Coach Jesse (The Wizard) and the entire crew at QT2 is overwhelming. The Wizard keeps saying that this is just the beginning. I don't know if any of them realize what they have done for me and how excited I am to be back in the game.

As I look over the horizon at 2010 I am excited. I am going to have the time to focus on this, which is the best part.

In terms of my own business I again can't be happier. I have had the opportunity to work with an amazing group of athletes this season. 2010 is lining up to perhaps be our biggest year yet.

And yes, it is true..... from now until January we are opening a limited amount of spots for athletes who want to be part of the team. Email me at maryeggers "at" gmail "dot" com. On the homepage the contact box doesn't seem to be working very well ...... but we are working on a new edition of the site anyways so shoot me an email!

After a disastrous 2008, 2009 came together drama free and smooth. Even Christmas this year is shaping up to be good. I will have to say that my father and I will miss hanging out and mocking my sister-in-law. Oh the good old days! But we'll be together nonetheless.

Three weeks from today I get to swim in the ocean. Now if my legs would show up for today's activities, it would be grand!

it's complicated

2009-10-23T15:47:00.002-04:00

Actually, it's not. Training is not complicated, but we are really really good at making it so. I know many people are opinionated when it comes to Chuckie V, kind of like the way they are with Rush Limbaugh, but I like the guy. I like his real world approach to the sport. I admire his passion for it the most. I think he's funny. My opinion, remember that.

In today's post called No Secrets he reminds us that all of the gadgetry on earth isn't going to make it easier. All the powermeters and Garmins in the world are not going to make the progression from point A to point B easy. If it were easy everyone would be there wouldn't they?

My favorite paragraph of the blog was this:

Here's how it works...
One, you apply a stimulus (i.e., a training stress).
Two, you back off (and allow for adaptation).
Three, you note your response to that stimulus (good, bad or ugly?).
Four, you apply the next stimulus (ideally a greater one, at least over time).

Done. Basic.

I can't argue with that. As the president of the powermeter / garmin / computrainer club I can attest that we as coaches and athletes make the above simple system ridiculously complicated. To the point that some feel they need their Doctorate or their Coaching Level 19 to even begin to understand.

The rules of training don't have to be so thick and confusing. Look at all of the people around you who have succeeded this season. They might belong to the fancy coach or team (I do....... aren't I freaking special........ secret answer no) but if you take a good look they have one thing in common. Application of training stress....... recovery.....building that again and again and again.

So keep it simple. SILLY!

outside

2009-10-22T05:13:00.003-04:00

It will be 66 degrees here in Rochester today. That means my bike, my nutrition, myself and five hours. When I first saw 5 hours with a 40 min run afterwards I thought...... coach knows I am training for Clearwater right? That quickly turned into who the hell cares because convincing me to ride for five hours is actually easy. It's like eating a mallowcreme pumpkin (here we go again!) when I am not eating in the core.

EASY.

I had a bit of a breakthrough yesterday. One workout that I do every few weeks is a 1:40 tempo ride followed by a 40 minute run, and the first mile of that run is tempo. Yesterday I ran that mile 15 seconds faster than I did a few weeks ago. FIFTEEN SECONDS? Geesh. If only my Clearwater run comes together so easily! It felt good however to have that small breakthrough after having been sick. You worry about what you have lost yet forget about all of the work you have put in.

I am excited to see how I can run in Clearwater. Now mind you I am not going to be running some 1:30 1/2 marathon. I am targeting a 1:40, which for me is a really good run. Like I said, I don't consider myself to be one of those girls who "hasn't run in weeks" and throws down a 1:30 off the bike. My run progress has been slow and steady. Which is the way we want it actually.

By nature I am a strong cyclist, I love my wheels. Millions of races have gone by with me owning the fastest bike split and falling apart on the run. This season we've worked to control the bike. Should I run anything slower than a 1:40 in Clearwater then it will tell you that I rode the bike too hard. With that being said we continue to strengthen all three.

The bike in Clearwater can be a difficult thing.... drafting or not that course is flat and smooth and over parts of the ocean and begs you to just ride!

Just a few more weeks and I will be by the ocean. In my small family owned hotel with a pool right next to the ocean and feet from race site. I will have my gear and my books and I will spend more time on a lunge chair than anything. Studying is actually a terrific time occupant before a race. Where I am staying doesn't have fancy, I don't need fancy. I just need a place to sleep.

Okay sun....... as soon as you rise we go.

why do you run?

2009-10-21T08:38:00.001-04:00

back to good

2009-10-20T05:57:00.002-04:00

I have a giant training week on hand, and I am finally feeling back to normal. Don't discount the strength that the flu can sap from you. It took a good 2 weeks out of me. You can get pissed about that or you can move on. You can't spend time wishing that time back but instead you have to trust the work you have done. I know the next 3 weeks are pretty critical and to be honest I am very excited to get my butt to Clearwater and ride around in my skivvies.

Things are coming along. I am setting up for a PR in the 70.3 distance. I feel pretty confident about it, and in the grand scheme of things I have no clue where that will land me in terms of placing. I don't really care. One year ago I was having a hard time walking. So this is the celebration of a year and once Clearwater is over..... I have a lot of work ahead of me.

It's hard to be looking at the end of one season as the beginning of the next. As you know we will have an Eggers vs Eggers showdown scheduled for November 2010. My husband does not believe I fully respect the amount of work it will take for me to go sub ten hours in the Ironman, but believe you me..... I do. It will require a hell of amount of work. Sign me up. Because I love my training, my coaching and my team.

It's why I am traveling to Boston in December for run analysis, testing, poking, prodding. I have a lot more body composition to change. We did what we could with this season, I have a lot more to go once November 14th comes and goes.

Between now and then I still have a semester to finish. Four exams to go. A trip to Clearwater and a vacation at Ironman Arizona. I have to be present to where I am right here and right now, stay healthy, keep my head in the game (which for me is so easy!).

Three weeks to go! Sunshine awaits!

coaching

2009-10-18T07:14:00.003-04:00

Since about 5am I have been in my office, coffee at side, planning. Planning weeks, seasons. Looking at goals, configuring workouts, and smiling the entire time. I love coaching. I love what I do. I am so excited about a team meeting that's we are having this morning. I am currently working with an absolutely amazing group of people.

While the hardest thing about this time of year is taming the mojo..... I happen to be working with possibly the hardest working team I have ever worked with. I am used to people being jacked up in October. I worked with most of these folks last season and the season before and the problem is that they maintain their mojo the entire season. In order to protect them from themselves I have to work extra hard at simmering them down.

It's pretty fun.

What I love about coaching is that this is not just science. Many, including my coach might argue that it is. It's an art and a science. When you coach you are dealing with someones life. They are a parent, a spouse, a sister, a friend. Not just an athlete. As a coach you embrace all of that.

I am disappointed in an athlete when they start out an email with an apology for missing a workout...... I think people feel they fail a coach when that happens. But when you are sick, when your kid needs homework help..... truthfully that trumps triathlon. You can't train with a fever. You can not neglect your child.

Now if you are skipping for the sake of skipping..... then look in the mirror and apologize to that person, not to me.

The art of coaching comes in the form of creating a training program that fits into an athlete's life...... and doesn't overtake it. We deal with school, work, family..... we work it into that lifestyle rather than on top of it.

We make small progressive steps towards the goals that we set. We set nothing in stone. If we have to change something, we change it. I look at the big picture and figure it out. The art of that is what I love so much.

As a yoga teacher I always say that I can make any pose fit any one's body. As a triathlon coach I can fit any program into your life for any goal that you set. While some preach that to attain XX time you have to train XX hours.... I think it's highly more individualized than that.

It takes experience to become an effective coach. In all honesty I have learned more from the people and the coaches that I have personally worked with, than any coaching certification I have ever been to. I think it's real world real life experience that teaches us the most. Anyone can sit in a class and take an exam and generate a training program. Personally I love what I do and realize that I am still learning. I will always be learning. I know enough to stay away from know it all coaches, those who attack one another, those who think their way is right. I know to align with coaches who are interested in growth, sharing, and having fun.

There are a few of us coaches who bounce ideas back and forth. Who email each other for some insight, who refer athletes to one another or to a specialist. I love the networking. I love the discussions. I am lucky to be in a good peer group.

My father...... he's the one who has always been my greatest teacher and most effective coach. I am not sure if my father even knows how to swim but he was my best swim coach. He had an eye for observing. And eye for watching, comparing, analyzing. He taught me how to sit back and see the full picture. To realize that bodies are individual, that individuals are individual, that no one fits the same mold.

When I first became a swim coach it was my father who taught me to look at the bigger picture as well as the fine pieces and he taught me how the small pieces add up to the big painting at the end. In other words start with the big picture, narrow in and then pan out again.

Through the years I have learned to work with all kinds of individuals. I can sense who is going to be able to reach their goals and who is not. While it has a lot to do with me, I am a small piece of the equation. So much of it comes from within them.

2010 will be a big year for our team. We will be meeting in a half hour to discuss the upcoming season, take a team picture, talk about the uniforms, the training, camp, testing.

This season I am working with 28 individuals who are absolutely fantastic. Big goals and big achievements lie ahead of us. I am so very excited to soon make this my full time gig. I have stated that our team is currently full, if you are interested in beginning with us In December / January, shoot me an email or fill out the info on the info page. We'd be so lucky to have you!

change of plan

2009-10-17T08:57:00.002-04:00

It's been a busy week, but that's the theme of my life lately. December 4th it will stop. Halt, and slow the heck down for a very long time. Perhaps it's my workaholic personality that causes me to pile my plate sky high. This week I was presented with yet another business opportunity that.... because of my schedule..... I almost turned down. I have been turning down a lot of things and a lot of athletes lately. Seems like my business wants to boom and because of time..... I can't pursue what I love.

I love working with athletes. I love working with people. I love working together towards something.

Instead of saying no to that opportunity...... I said yes. But can you wait until December? Because in December we are making changes.

The bigger incident was with my son and his specialist. I am so lucky to have an amazing husband who goes above and beyond so that I can be in grad school. And I mean above and beyond. When Luc and I were at his specialist this week, he was guiding Luc through some mental imagery. He asked Luc where he was imagining himself to be at the moment.

"I'm with my Mom, and she does not have to study. I miss her."

Stop. Halt. Whoa. Brakes on.

When you become a parent.... your heart lives on the outside of you. You think you know what love, fear and pain are. Then you have your child. In that instant, the instant their first breath is taken you realize that what you thought you knew what a fraction of what was about to hit you. Every emotion about love, pain, fear....... multiply that by about a billion and then have it punch you in the stomach. It takes your breath away and gives you depth to your soul you never knew you had.

What am I doing??? What am I doing????? I thought that to myself over and over and over as I sat in class the next day. At that moment I should have been outside with Luc. He's only 8 years old. These are the critical years. EVERY year is a critical year. I don't want to send him to college wishing I had these 3 years back. I only get to do this once. My graduate school advisor told me that his daughter said to her friends one day "I haven't seen my Dad since I was 11 because he is in school so much.". He thought that was hilarious. I thought it was frightening. That won't be me.

In December I will close the book on Pathophysiology and I will postpone my Masters degree. Maybe for 10 more years. I can't think of anything right now.... anything that is more important than being a Mom. I have a child with special needs and I need to do my job. My first job is MOM. Not being a grad student. Not right now.

Life is too short to be living on this schedule. So in December I put my studies on hold. I bring my most important job as Mom to the front and center. Train-This gets to continue to grow..... I am getting back to all of those people I said no to over the past 8 weeks and I am telling them.... let's do it. From camps to athletes to writing. WHY AM I NOT DOING MORE OF WHAT I ABSOLUTELY LOVE TO DO????????????????????????????????????????????????

Thank God this came right here and right now. What was I thinking? Sometimes we get so caught up in programs and goals and where we think we need to be that we overlook what's right in front of us.

I hope Luc is ready..... because come December he will be getting really really sick of me. And when he is that freshman in college feeling homesick, these are the days he will look back on and smile.

mary + computrainer = love

2009-10-15T04:38:00.002-04:00

Without complaining I have realized that the next time I ride outside will be in Clearwater. You'd better believe I will appreciate it even more then. I love racing in November, I love pushing the season out like this, I have done it the past 3 years and it's the main reason I am choosing a fall Ironman for 2010.

I love that today I will be completing 1 mile repeats under a canopy of orange and red leaves while I breathe in the crisp fall air. I don't mind that I will ride tempo in the garage. My bike and I could be anywhere together. I will ride four hours inside this weekend which is fine. It gives me the chance to dial in.

The Wizard has me dialing in nutrition even further this week. I can see from an outsider's point of view how it would appear that we restrict carbohydrates. We just get most of them from training fuel and the rest from really good sources. If I were restricting carbohydrates..... how would I get through a 20 hour training week + an exam + motherhood + coaching + teaching + working.

I wouldn't.

I am working with a really neat spreadsheet designed by the Wizard which gives me nutritional goals for the day and week in terms of macro nutrients. It's fascinating to me to really break down my nutrition. A few more pounds to go and I love how healthy I have been able to do this.
Again I reiterate how much I love that my coach bridges the gap between nutrition and performance and training. QT2 is very unique in that approach.

Speaking of healthy I am recovered from the flu, each day I am seeing my training paces and power averages return to normal. As busy as I am I am sleeping 7-8 hours a night. Sleep as we know is the #1 reason we get stronger and faster.

It's a good time for me right now. I am getting stronger and fitter by the day. I know what Clearwater is going to bring for me and as I have said before I am especially excited about what comes afterwards.

Today I am excited to ride my computrainer next to my husband, run under a canopy of trees. Study for my exam under a warm blanket for a good four hours sipping herbal tea (did I just say T.E.A.). Remember that what we get to do is a privilege, not a rite of passage. There are millions of people in this world who would do anything to have the ability to ride a bike, let alone indoors next to the sub ten hour man (or his super cool wife).

I continuously get mocked for that attitude..... but go ahead and mock me. Know I take none of this for granted. Every step I get to take is a giant opportunity, a chance, and an ability to chase a dream.

I dream of swimming in the ocean, I dream of riding along the roads as I look at the clear blue water in Florida..... and I dream of having a very solid run through one of the most beautiful run courses there are.

kale chips

2009-10-14T09:17:00.005-04:00

I walked into Breathe, (Check out the new site!) the yoga studio where I teach and Josh (the incredible chef) was standing there with a handful of green. He held his hand out to me...... TRY THIS he said. I don't even have to ask him what it is. Josh knows I am eating in the core and he knows my fruit and veg table palate is very narrow so when there are new items on the menu he brings them to my attention. Through him I am now an eater of kale, butternut squash, red beet hummus, spaghetti squash..... his specialty is vegetarian cooking. YUM!

So I took a piece of green something from his hand and ate it. OHMYGAWD!!!!!

KALE CHIPS.... he told me. I at first was afraid, chips? Chips aren't on the core!!! No No No, I was assured, kale chips are made with just olive oil and seasoning. Here is the recipe:

Ingredients:

Kale, Olive Oil, and seasonings of your choice.

Preheat the oven to 400 degrees. Chop the kale into bite sized pieces. In a bowl toss kale with olive oil, you want the olive oil to be LIGHT, and add the seasonings. Place the kale on aluminum foil on a cookie sheet and cook int he oven for about 15 minutes.

Done!

You will have light crispy chips made of kale!!! Who knew!!!!

It so happens that Kale fits so perfectly into the core diet! Hooray!

Speaking of Core diet I had a terrific meeting with the Wizard yesterday, who always seems to have the neatest bag of tricks up his sleeve. As we approach race day he liked to dial in the nutrition and get right down to race weight. This means for the next four weeks every morsel that goes into my mouth, The Wizard knows about.

Many people come to coaches and nutritionists to be told exactly what to eat. I don't know many, if any that will do that for you. The Wizard does not do that for me. What they do is educate you on your food choices. It is still in the end our ultimate responsibility to develop our own menu. Now the exception is race day and week. Other than that it is still up to you.

So as we tighten it up and I get down to race weight (I actually have a bit more to lose next season, but we agreed that this would be a safe good weight to get to for Clearwater), I was sent the QT2 Food log. It tracks everything, adds it all up automatically and gives me goals and breakdown goals to follow.

I dont' find the core diet to be restrictive. I find it to have opened doors for me nutritionally that I didn't know were closed. I'd never thought I would be such a kale fan! I am learning to cook, I bought a cook book and I even just spent an hour at the grocery store looking at fruits and veggies, grabbing some new things!

So exciting!

Four weeks to go, try the kale chips!

horizon

2009-10-13T04:29:00.003-04:00

I love 4am. I love the solitude and the serenity of this hour. I love that there is not much to do except get on my bike at 5am. It's dark, it's cold. Where I ride in my house I have to bundle the heck up. But today I have the opportunity to ride my bike, I have the opportunity to make the pedals turn and I have the opportunity to immerse myself in my biggest training weeks of the season.

Somehow The Wizard made it from Boston to Kona to Boston between last Thursday and Monday. Seeing as how he is the Wizard maybe he didn't have to take a plane. Just blink and you are there. Upon his return he's stated I am his number one priority. Yikes. We have a phone meeting this morning. We will assess how I am recovering from the flu. I feel good, I don't lie about that, I don't push harder through recovery because I know it will just end up digging me a hole. I have a residual mild cough that's bringing up less and less each time I cough.

I love the week ahead. It's so busy but busy is good. It's a good kind of busy. Things to accomplish. Exam, paper, Julia Butterfly Hill is coming to Breathe..... and we have our first Train-This Team meeting. We've got such an amazing group of athletes right now. I have always been able to work with really great people.

This season, the 2010 team seems closer than ever before. And we are in the fall OFF-SEASON. This is a group of people with big dreams and big goals. Already they watch out for one another. Many of them have not met..... they will on Sunday. It's a tight knit family like we've never had before. By winter we will be sporting our new logo and new colors and we'll show you just who we are!!!!

Such good things on the horizon. If the horizon didn't have to come after 7am I'd be even happier.

the inspiration station

2009-10-11T09:23:00.003-04:00

Nothing is more inspiring than being parked on Ironman dot com all day long. Carrying around your laptops, studying with Roch Frey, PNB and Welchie in the background. I give myself the opportunity to follow along all day long. The online coverage is so much better than the NBC coverage.

I watched Marit and Ryan , Bree, Kerrie, and Ange. I loved how Kerrie's daughter was updating her FB status all day long (best daughter ever). I watched my QT2 teammates completely rock the house. I sat and waited holding my breath while one of my teammates had to make a very tough but very smart decision about her day.

I found myself screaming at Chrissie to go go go when we realized it was not a matter of whether she would break the record but...... by how much?

I found myself screaming at Chris Lieto as Crowie passed him..... I told Lieto to hang onto him and do not give up that podium.

I just get into the race. I love it. But..... sit down for this one..... I don't' aspire to compete in Kona. I have qualified and turned down 3 spots. The year I felt like going 3 spots slipped through my hands. I have been to Kona. I have been to the big island twice. I know the winds. I know the heat. I know the looks. I know the ocean.

I am okay without that race being on my calendar. It doesn't mean I don't love the race. I know it would be terribly difficult for me to have a good race there. No matter how many layers of clothing or biking in the bathroom, I can't train to race in the jungle.

If I qualify at my next qualifier will I go? I have no clue. It's not so easy to drag a family across the world for an Ironman. We'd cross that bridge when we came to it.

I have goals that I want to accomplish right here. I am a northeasterner and I race will in northeast weather. Which means fall Ironmans and I love one another. So that's my aim for 2010. Either Ironman Florida or Ironman Arizona, and with coach Jesse leading the way in so many ways I really get that what I am doing right now is paying the foundation for the work that will begin in December. In some ways Clearwater is a test. For me it's the completion of a journey that I began last year.

A journey back to health. An opportunity to best myself, to continue to build on the athlete I am today. an opportunity to race against the best in the world without depleting my 401K account or disrupting my family.

A chance to swim in the ocean and see some faces I have not seen in a while.

I get to race with a new friend...... who is soon to be a QT2 Teammate of mine.

I get to have some serious ass kicking fun. The ass kicking will be my own and if I am lucky a few of my competitors.

Here I sit at the beginning of 2 twenty hour run focused training weeks. I also have 2 weeks of intense exams, so this work comes at the prefect time. The balance of hard work is destressing. What takes away the panic of academic on the day of an exam is a good tempo bike and mile repeat run. Ahhhh..... I am so lucky to be able to be in this sport.

My coach will hate it but I will be the girl smiling in Clearwater. answering the question 'are you Mary?" from those I am hoping to meet. I will be easier to recognize to you, than you to me. I am in QT2 gear and I might be the only QT2'er in Clearwater.

And when I get to meet you please know how much gratitude I have in my heart for you and the words we have exchanged.

Believe me many people mock me out for this attitude of gratitude that I have. I am told to have more fight and be meaner. But that's not me. When I have my big victory next season I will be the same way. Nothing will ever stop me from cheering you on in your race whether you are ahead or behind me.

Yesterday I watched Chrissie Wellington do the very same thing. I saw her smile. I saw her commend, congratulate and I saw her cheer. That's the example I will follow. records, victories or not..... that's what a true champion does.

full circle

2009-10-09T11:59:00.002-04:00

Ahhhh, it's a beautifully grey fall day here in Upstate NY. As things are heating up over in Hawaii (GOOD LUCK FRIENDS!) I am surprisingly content.... to be right here. I've been there a few times, it's beautiful..... but I am glad to be at home with my guys. Healthy and happy. I have my own competitions coming up, the ones that become my own Hawaii.

As I have aged I have taken complete focus off of others, who to beat, who is faster.... who's this person, where are they racing...... I have brought it to myself. As far as I am aware I might be the only one racing in Clearwater. There would have been a day when I would have looked and researched, but frankly I just don't care. That day is between me, myself and I. My energy will be focused on executing the race I have been preparing for. And the work that I have put in.

You've got to find what motivates you do go forward, to get out of bed at early o'clock. It might be the person in your lane, it might be getting on a podium, or it might be your very own internal performance.

What does it mean ...... to you?

To me it means accomplishing what I personally can accomplish. I know my performance indicators. I have a coach and a team that believes in me. The most important key factor and person in all of that however is the girl in the mirror.

The girl who knows that she is in fact capable. Who knows there are people who doubt her. Who actually get a little bit miffed when she does well. She smiles because that fuels her fire. She thought abut that when she broke 5 again. She did think about that as she stood atop the podium again. What she thought about more however is the power of the positivity in her life, the people who understand her competitive drive, who allow her to be herself..... who she can be herself with.

The ones who she shares silly text messages and crazy emails with. The ones who don't take it personally when she hits the wall first or smashes your time. Who celebrate with and who never ever ever laugh or take pride in her defeat.

A year ago I sat and had coffee with a girl who lives down the road from me. It was the day I understood true evil was masked behind the face of a friend. I had just been through a grade 3 concussion and a miscarriage and she laughed about it to me and said she was sorry, and laughed again. Her husband attempted to apologize for her...... "Sometimes she says things..... and all I can say to her is..... I want to throw you in a garbage can....." It's those times that nothing speaks louder than words do. I had actually met pure evil. (And a year later...... karma is presently taking care of her).

That moment changed everything for me. Everything.

I looked around and saw who what and where and I made big changes that day. One year later I am thrilled with where I am. Surrounded by goodness. Good supportive positive people and athletes. My husband and my son continue to be my armor. I have grown into my own warrior.

I am healthy. Happy, strong. Chasing the dreams that I believe in and not giving time or energy to those who don't believe.

We can carry that or we can move on. People will do many strange and sick things to try to prevent you from reaching a dream, because they are unhappy in their own lives.

So on this grey fall day I feel sunshine. I feel happiness. I feel love. I feel like I have come full circle in the past year. Trust me I know what it is like to struggle, to not believe to wonder if it will ever get better...... and trust me that does not even involve triathlon...... I know what it feels like.

I know that time and love and patience heals. I know that encircling yourself with good ..... works.

I am a far cry from where I was a year ago. I wouldn't be here right now had it not been for then. I would have not realized pre evil lured so close to me if she hadn't laughed that way...... I would have never realized that everything I needed...... was actually right here the whole time.

back to good

2009-10-08T05:31:00.007-04:00

I am feeling like myself again, that feeling of not being able to wait till 8am when my workout starts...... I want to hop on the bike on the trainer like...... um...... N.O.W. That makes me smile. That's when you know you are feeling better. Plus..... you feel better! I know, I should be a darn scientist.

Curt's annual Ironman epic day was yesterday. On a vacation day he will do the following when prepping for an Ironman:

1 hour swim. Take a break. 5 hour bike. Take a break. 90 minute run. Ice bath and dinner.
I got to ride a bit with him..... I will admit it being strange that my ride was so short and easy and his..... L.O.N.G. He even did it Peter Reid Style. No music or TV. "There's no music or tv on the course, is there?" he pointed out. The man who hates the Ironman certainly has come a long way.

The weather has turned sour here in upstate NY. Rainy day after rainy day but you know me, I will always find the sunshine in it. While running on the trail the other day I noticed the absolute brilliant shade or orange and yellow the leaves were on the trees that made the canopy overhead. The smell of autumn was radiant. I love the fall.

As I am returning to normal and cycling through a recovery week I am gearing up for a giant week next week. Giant in so many ways. Running focus. 20 hours. Physiology exam. 2 papers due. Much of this week will be prepping for what I need for next week. Bags of ice, Nutrition. New running shoes. Ordering those last minute items that I need for Clearwater. Because if I thought October was going to be busy I haven't' even touched November. I might be the only girl in Clearwater poolside studying. I am actually staying an entire extra day so I can study. (Which will be at the beach by the way). But I will admit, it's a great problem to have.

But for now, time to get back to the books.......

looking ahead and cooking kale

2009-10-07T10:10:00.003-04:00

I forgot to post the Kale recipe that went with my Spaghetti Squash! It's at the bottom!

I am slowly getting better. I had the flu..... possibly H1N1...... but really who the hell cares. The flu is the flu. H1N1.... swine flu..... whatever you want to call it is not that big of a deal for those of us who are healthy. Are you immunocompromised? Okay that's a bigger deal for you.

What we don't always realize when sick is the energy it saps from you. Yesterday's workout went far from target, my zone 1 HR was zone 2 at my zone R pace. Which meant Zone 2 was Zone 3 at 20 seconds slower than normal tempo pace. I know that made sense.

The short version: all paces and HR's were completely messed up. But that's OK, that's what happens when sick. I am on a recovery week and will do the short workouts while fueling my body with the nutrients I fuel with to replace what I have lost.

Tomorrow will come, my big weeks of running are up next and Clearwater will be coming!

In case I haven't mentioned it, I can't wait. I feel like this is where things are truly beginning.

I am doubly excited because my Train-This Triathlon 2010 is assembled. We've gotten things underway..... acquired a slew of new athletes who absolutely dominated the Autumn Classic F1 Duathlon here in town this weekend. I am entering into my fifth year of triathlon coaching and each year I have been able to bring new things to the table...... and this year might be the best year yet.

We've got a group headed to NOLA, and a bigger group headed to LoneStar. We've got a brand bright team uniform that we will have by then...... you won't miss them. I say them...... because I will be wearing QT2..... I wish I could be wearing both. Maybe I can make a deal where I wear QT@ top and TT bottoms. It won't match but I am incredibly proud to be a part of both.

You will see us over at TriSpot in Buffalo every month cycling through testing and swim analysis. You will see a GIANT Train-This team in Lake Placid this year. And at Ironman Florida. And IM Kentucky. Syracuse 70.3 Again..... you won't be able to miss the Train-This Team. Trust me on that one. We will be so bright you will definitely need shades.

This year I will be racing as a 36 year old. One year ago I was beginning to think the end of my triathlon career was upon me. The Wizard.... keeps assuring me that what we are doing now is only the beginning. My best years are still in front of me and I have put 200% faith in Jesse and my team!

So....... there's a whole lotta great things going on..... as the fall descends upon us and we begin to look towards 2010....... it looks damn bright!

Sauteed Garlic Greens from: Clean Food by Terry Walters

This can be used with Kale, collards, mustard greens, or chard (whatever that is)

2 bunches of Kale (or any of the above)
3 garlic cloves, minced
2 tbsp extra virgin olive oil
1 tbsb mirin
sea salt

1. Remove dry stalk ends from greens and cop into bite sized pieces
2. In skillet (I use a wok) over medium heat saute garlic in 1 tbsp olive oil for 2-3 minutes until soft.
3. Add greens and mirin and saute for about a minute.
4. Increase heat to medium and add water as needed to prevent sticking, cover and cook until greens break down. (To me this meant until the Kale became soft and chewy).
5. remove from heat and toss with remaining TBSP olive oil.
6. Season to taste with salt! ENJOY!

almost time to run

2009-10-06T07:50:00.002-04:00

Click here to read a very well written article by my coach on the topic of flexibility and strength training. I think the most important statement of the entire article is this:

Based on my experiences as an athlete, and in working with others, this post represents my opinion on the topic of stretching. It IS NOT based on the most recent research paper available in the journals which was crafted to achieve a specific objective. On this topic in particular, you can find just as many papers for stretching as you can against. In these situations you have to rely on your own experiences. In general I think too many people site papers for things rather than making their own decisions….get your own ideas people! Use the papers as input to your decisions……that’s a post topic in of itself.

In this world of coaching I often get tired of coaches who attack one another, their methods, their beliefs. Coaches against coaches could be an industry itself. There are so many fabulous coaches out there...... I take great pride on doing my own reading, forming my own opinion, drawing my own conclusions.

I have spent years working with people. When I was a teenager I taught dance. I coached swimming for 15 years, I have taught in the fitness industry for 20. You learn a lot about people, athletes, fitness enthusiasts from just..... working in the field. I use a lot of that experience.

I think coaches attack each other because they feel threatened. In my opinion..... each coach is their own proof of success. I don't measure success in how many athletes does this coach have going to Kona? Look at their stable of athletes..... has each athlete made gains within their own realm? For the athlete it might mean completing a 5K, running a marathon, anything. The end all be all is not Kona.

I advise...... to be careful when coaches attack one another. Don't look to the coach they are attacking...... look to the coach who creates the attack. That speaks volumes and volume about who you are working with.

Now this morning I am itching, absolutely itching to begin my workout. 1:05 tempo run / 2 hour bike / 1:05 run. One more hour to go. One of my friends just sent me an email that read:

"Where do you want to be a year from today?" It made me smile. I know exactly where I want to be, about to have the race of my life at Ironman Florida. I know this entire season of working with Jesse is just the beginning of preparations for the year I have ahead.

In December I will be traveling to Boston to (visit Kim) undergo a comprehensive evaluation at the hands of Jesse. Run analysis, bike testing, body composition testing, the whole shebang. I am so incredibly honored that he sees the potential within me to achieve something I didn't even conceive I could. He has done the spread with performance indicators. Those are achievable numbers. Damn they are achievable numbers.

Sometimes when you break down the dream into attainable parts it's not only achievable, it's realistic. The year has pretty much already been set in motion. I know where I have to be and by when.

My race schedule has changed a bit. I so stupidly procrastinated signing up for Oceanside and got closed out. Such a stupid move. So I will instead be headed to Texas for Lonestar 70.3. I have a love for Texas. The best new is....... about 8 of my athletes will be joining me. Now how fun is that?

Likely the 2010 schedule will look something like this:

April: Lonestar 70.3

June: running 2 Ironman camps!

July: Musselman 1/2 Ironman

September: Either Pumpkinman 1/2 Ironman or Syracuse 70.3

November: Ironman Florida or Ironman Arizona.

A few scattered sprint and running races in there as well. But my focus is on distance. It seems like I am racing fewer races each year...... but it's really the fact that I am not throwing eggs against the wall anymore. There is a lot of purpose to each race. A good amount of GOAL.

Ahhhh, almost time to run.

give me the bike

2009-10-05T13:27:00.004-04:00

I about lept out of bed this morning. Okay this afternoon.... I worked last night. For one work was light and I got to relax. That never, if ever happens. At 1pm my eyes popped open and I thought.....

BIKE BIKE BIKE BIKE.

Inside, in the cold, not for very long...... but bring me my bike, I have work to do. That's when and how I can declare illness over.

As I predicted The Wizard saved the day, I was never worried. That's why I hired him. This is exactly among a million other things what he is for. While the week is longer than a recovery week it's still short to allow recovery, a 5K and then to ramp up into 3 running focused high volume weeks that I am planning on nailing. And excited to nail.

I have some loose ends to tie up before clearwater. Intensity and a couple more pounds. No problem at all.

Clearwater here I come!

And then I get to start training for Ironman again. After a little short break.

Snapped!

2009-10-04T08:04:00.002-04:00

Ah the thread snapped and full blown sickness has moved in! Didn't we know that? Saturday and Sunday lost in a sea of sleep, but still no meds. I am "allowing the body to do it's thing". I got my orders from coach that include a full blown "How to get better" Plan. Hmmm...... as I look at it I am wondering.......

I am not worried, this stuff happens. The Wizard will either continue me on into a recovery week or move me forward. Either way I trust the plan and I am letting Mary be sick!

I have 2 recipes to share, both are from the cookbook "Clean Food" by Terry Waters. Terry is a clean food, fair trade, organic whole food chef who wrote this amazing cookbook, and we sell it at Breathe. We also hold cooking classes several times per week. Next week Terry Waters is coming to Breathe for a workshop!

I was made this meal yesterday and LOVED it. It was my first time having spaghetti squash and I loved it! It's chock full of nutrients, helping me on the road to recovery!

"Simply Delicious Spaghetti Squash"

1 spaghetti squash
3 garlic cloves, minced
1/4 cup extra virgin olive oil
2 tablespoons fresh chopped parsley
sea salt and fresh ground pepper.

1. preheat oven to 400.
2. place spaghetti squash in the oven and bake 1 hour until soft.
3. on lower heat saute garlic in olive oil until soft, slice squash in half, remove and discard seeds.
4. hold half of the squash over a serving bowl and using a fork scrape out flesh from top to bottom to separate strands of squash (repeat with other half)
5. toss with other half, garlic oil, salt, parley and serve.

Serves four!

I liked this with sauteed Kale! MMMMMM MMMMMM GOOD!

by a thread

2009-10-02T13:40:00.002-04:00

A few hours ago I showed up at work at the wrong time. Then I came home. Struggled through a workout, then took a shower. Chicken soup is cooking. I am not sure where my brain is. I have an absolute boatload of things to do between now and Tuesday at 4pm. Most importantly I need to ace a Physiology exam at 4pm on Tuesday. Like a big race I am preparing for I am preparing for this exam.

Yesterday I set out do execute my first 1/2 mile repeat workout (running). I selected the flat trail near home that happens to have a perfectly marked 1/2 mile. The diamond sign to the grey post..... perfect 1/2 mile. My high expectations perhaps were a bit too high. Because I did not execute the times I had wanted to execute.

True I have been sick this week. I am fending off some sort of flue quite handily. I am listening to my body. Day one a sore throat. Day two sore throat gone stuffy nose present. No medicine on board.... sleep a plenty. Nutrition spot on. Hydration up to snuff. Resting heart rate normal and feeling relatively good through workouts.

Until the 1/2 mile repeats in which my legs and in turn my brain felt like complete ass.

I felt defeated, disappointed. But between number three and number four I had a 150 second enlightenment. I have never done 1/2 mile repeats. Like all of you I have had the classic "Training Peaks" stock workout: 3:30 at zone 3 repeats...... but never true best sustainable effort 1/2 mile repeats.

So we set the benchmark. I remembered when I ran that first hill and how it felt like death. And how just a few months later I ran that hill 13 seconds faster.

Same thing. We have now set the benchmark. I now have something to shoot for. When I told my husband he looked at me sideways.... "That's not bad!" he said. He was right, they weren't that bad. In fact..... a day later they weren't bad at all.

Next time I will run them better and stronger. The time after that I will improve on that.

Here we go.

It's a fine line we walk when we begin to feel an illness coming on. I am finishing up a very big week, I have a very kind recovery week coming up and I'd like to stay on that track rather than shuffle the whole darn histogram. So I have these parameters to work with:

I may train if and only if:

1. I have no fever
2. My legs feel good.
3. My heart rate is normal in the morning and where it should be during workout.
4. I want to train, and I don't feel pressured to train.
5. My nutrition is stellar.

So every morning this week I ask myself those very questions. And thus Far I have had no fever, my legs have felt good (before my repeats :-), I want to train, I do not feel pressured to train, and my nutrition is spot on.

Tomorrow morning I have four hours on the trainer. I will ask myself the same questions. I will not lie to myself. Pushing this too far will set me back rather than allow me to pull ahead. I will be smart.

It's a very fine line between being smart and being stupid. I have a very good coach, I have a very incredible husband (and not necessarily in that order) and above anything else in this world I have an ability to listen to my body. Plain and simple.

We'll see where that gets me!

endless swimming at Trispot!

2009-10-01T05:03:00.002-04:00

For info on our yoga for athletes program..... see the link over there on the right!

Yesterday I got to spend a few hours over at TriSpot, a nifty place less than 60 miles from my house, and essentially the nicest candy shop for triathletes around! Located just on the east side of Buffalo Trispot is not only a multisport store, but it's a training center. With 8 computrainers in a race zone you can come and do testing, training or sign up for their indoor time trial series. I spent a bit of time in the brick room, which is located at the back of the store. For an hour I rode the spinning bike, for 30 min I ran on the treadmill and then I hopped into the Endless Pool. My favorite bike mechanics ; Will worked on my bike and the cutest Bull Dog ever kept taunting my desire to get a Bull Dog. Or take that one home.

Now I've tested these out but aside from a 10 minute demo I have not spent much time in one of these things. It was pretty neat, and very different. You swim in the middle of the pool as a current comes at you. It wasn't wide enough to have 2 swimmers swim side by side, but enough that you could easily swim into it. It felt weird, a cool kind of weird.

To set the pace, you used a remote control to set the pace clock. Because I knew I wasn't all that comfortable in the pool yet I set it to a 1:40 (per 100 yard) pace and for 15 minutes just swam really slow.

There are two mirrors in the pool. One directly below you and one right at the bottom of the pool where the floor meets the wall, at an angle. I tended to look at the one in front of me. I could distinctly see a few flaws in my stroke, which my swim coach constantly tells me of.

First I have "paddle hands" meaning I often swim with my fingers closed and my thumb sticking out, a result of a lot of pulling. Easy enough to correct.

Second I don't always tend to pull underneath my body. By watching the mirror and swimming slow I did just that.

I played around with paces and the current, trying to figure out how I would plan a workout in this thing. I wanted to do 10 X 100 on the 1:15..... so I set the pace to a 1:15, pushed off the back wall into the current and swam. The pace can bounce a bit, so setting it to 1:15 might mean it will vary somewhat from 1:18-1:14, not a big deal. If you started to fall off the pace, you could swim out of the current then to the front of the pool and jump back in.

There isn't a way to set 100's in an Endless Pool so I counted my strokes. Knowing I took 18 strokes per length , I counted to 72 and knew that was close. At that point I just drifted to the back wall and took 5 seconds of rest.

I really really liked the Endless Pool, I hope to use it once a month or so in my 2010 training, or at least in my winter training. I am an old school swimmer so things I sorely missed were: my lanemates, flip turns, and actual sets. I don't think the Endless Pool replicates open water swim conditions, because you don't swim into a current in open water. Or at least so much of a current that you go nowhere.

Kevin Patterson is the owner of TriSpot and he's done an incredible job creating an atmosphere where you can just come in, hang out, shop a bit, shoot the breeze, do a day's worth of training and have one of the areas best mechanics work on your bike.

However i think he's nervous I might beat him down in Clearwater. Shoot. I tried to keep my goals quiet. Now he knows. I thought it funny that another shipment of mallow creme pumpkins was on my car this morning.......