In Mansions & Benzes

Givin’ ends to my friends & it feels stupendous. . .

Ok, ok. . .I don’t drive a Benz & my house is more like a beach cottage (if you’re feeling charitable & don’t deem dishwashers a necessity) than a mansion.  Also, not to ruin my street cred, but I have no idea what it means to give “ends to my friends”.  Anyone?  As soon as I figure it out, I”ll make sure they get them.

Hmm. . .0 for 3 so far. . .

However, the last few months have been pretty awesome, stupendous even.  (Ahh, finally, the Biggie Smalls tie in).  After wrapping things up for the year race-wise back in October, I took a little much needed down time on the triathlon front.  Relatively speaking, anyway.

I used the extra time to relax, reconnect with my husband and family, check in with old friends and make new ones, take beach walks, play auntie to all those little monsters my friends keep popping out (kidding), learned Japanese (kidding again), launched a new coaching business (not kidding), tried SUPing, drank wine (my current fave), and traveled to South East Asia .

I didn’t stop working out, necessarily–in fact, I discovered how hard it actually is to get and stay out of shape when your friends are all endurance nuts–but I did lay off the targeted training.  I didn’t sign up for any races.  More than any other time since hopping on this awesome, thrilling, nonstop merry-go round that is triathlon,  I made an effort to break out of the structured training routine this winter and took the opportunity to “even out the table legs” by focusing more on the other aspects of life that help the table stay in balance, but are sometimes get a teensy bit neglected during all those big weeks (months) of training.

Lack of focus is usually considered a bad thing, but besides the needed rest, this winter helped me realize that even without specific training goals, I have a big, fat crush on triathlon.  Seriously. Like of  Screech & Lisa from Saved by the Bell proportion. I’m ready to hit the 2013 season rested and with a newfound love  [something that means the same but sounds much cooler] for the sport.

Race plans are still in the works, but I”m thinking a last minute Super Seal race might be a good start!

They love to run, especially if it was at the beach.

They love to complain about running, but only at the start.

They love the thrill of crossing the finish line; those smiles could light up the Staples center.

They can eat copious amounts of ice cream after practice. . .wait, I think I just described myself.

Yes, these kids are runners just like you and me, except for one thing: they are homeless.

For these kids, the challenges of running start way before they lace up their shoes.  In fact, one of their challenges is finding shoes to lace up–the first day, we realized that only about half of them owned footwear that even approximated running shoes.  (Something that we were fortunately able to remedy through donations).

While sleeping in homeless shelters, cars, or even the street, these kids surmount tremendous challenges before they even get to the starting line– obstacles far bigger than the hills on their training runs,the gnarliest bonk, or the fiercest thigh chaffage. (And, if you ran in the era of dolphin shorts, you know that’s stayin’ something).

And, yet, with the help of YOU and the Monarch School, these kids can win.  Monarch provides education and resources that can help end the cycle of homelessness.  Best of all, you can give back by doing what you love.

Through a partnership with Ragnar Relay, you can help support these kids while running the most fun endurance event you will ever experience. Promise.

RSVP for the kickoff event Monday Jan 28th at 6PM Evolve Physical Therapy in Sorrento Valley, or contact me here for more details.  We need runners, captains, and volunteers.  Find out how you can make a difference!

We’ve heard ad nauseum that a positive outlook leads to better performance, but if our definition of success is tied to an ever changing performance goal, how do you reach the “water bottle half full” status?

With the happiness advantage in mind, I wrote this little missive to the athletes I coach last week.  Thought I’d share:

Over the holidays, I encourage each of you to spend some time thinking about what you achieved this year: a first Ironman or 70.3, a 10k PR, improving your swim technique, or learning to stomach a gu.. . and celebrate your accomplishments.  Really celebrate them, not only because you deserve it , but also because that positive outlook will make you faster.  

That’s right. Positive thinking =>Sustained Motivation=>Faster racing.  So, celebrate your hard work! It will help you come back mentally  ready to tackle next year.

Setting and achieving goals is important. But so is pausing to relish in the accomplishment. Before deciding what needs to be improved for next season, I encourage you to spend some time writing and reflecting on what went right this year.  With all the white elephant parties, egg nog, and mistletoe, finding ways to celebrate should be easy: )

In the spirit of the holidays & mental rewiring, here are the 3  things that made my day merry & bright:

1.  A morning run through the San Elijo Lagoon. With friends. That I didn’t have to plan. In shorts. In December. . .need I say more?

2. A beachside neighborhood Christmas tree lighting.

3. Cinnamon French Toast.  Actual French toast with cinnamon, not the cereal.

What are yours?

I was planning on spending the day spectating, since I have been giving myself a running break.    Somehow, my plans got hijacked, and I found myself persuaded to sign up at the onsite registration.  How did that happen???  13.1 miles is a lot longer than I remember & probably a bit longer than one should run after 5 weeks off. . .Do as I say, not as I do. . .

Andy and I ran together until mile 10, when the course turned downhill, and he dropped me like a bad habit, officially breaking my 10 year long half marathon winning streak.  We’re not one of those uber competitive couples, so this statement deserves a little background: Many moons ago, Andy (my now husband, but at the time we were in the sorta-dating phase) bet me that he could “beat me at any distance”.  I was still fairly new to the triathlon game, but had managed to complete a marathon and half ironman in my first year.  He, however, had 18 years of soccer in his legs and theorized that although he’d never run more than the 6 or 7 miles  he could “outkick” me, regardless of how tired he was.

Really, it was just a ploy to get me to visit him in San Diego–a win-win for both of us, but for years has remained the genesis of many “so-you-still-think-you-can-beat-me-at-any-distance”-jibes.

Despite the streak-ending loss, it was an epic weekend of running, hiking, and great meals with the family.

Put the Heart Rate Monitor away. And the Garmin.  Off season is a great time to reconnect with your “feel” of endurance and recharge your batteries.  While HR monitors, garmins, SRMs, and the like certainly have a very valuable place in endurance training, most athletes can benefit from at least a few weeks of technology free training time during the off season.

Here are 4 reasons to give those batteries a rest.

1. Mental reset.  Just as much as our bodies need a break from the repetitive pounding and strain we subject our bodies to throughout the season, our minds also need a break from the rigor of structured training.  Not to mention the relief from the technology overload from computers, smartphones. . .heck, even my trashcan operates on battery driven automated sensors these days.

2. Become  a more intuitive athlete. Raise your hand if you’ve ever spent hours working on a paper, only to have it vanish into cyberspace.  Yup, that’s what I thought. Technology isn’t foolproof, and as Murphy’s Law would dictate, it often fails us when we need it most.  If you do 100% of your training with one eye on the road, the other glued to your Garmin, it’s easy to become reliant.  This can often cause a lot of anxiety/stress if (when) our battery powered pacer fails us in a race situation.  Off season is a time to practice pacing and becoming more in tune with perceived exertion.

3. Focus on the right things. Technology often forces us to be very outcome goal oriented, as opposed to process goal oriented. What’s the difference? Process goals focus on things within our control (under normal circumstances), while outcome goals involve factors that are not.  For example, perceived effort of a workout is a process oriented measure. I am going to run today’s mile repeats at a tempo effort is an example of a process goal.  I am going to run today’s mile repeats at a 5:30 pace is an example of an outcome oriented goal.  If the fitness isn’t there for this to be a realistic pace, but the effort is where it should be, then time is a poor measure of success of the workout.

4. Freedom to go easy. Or short. or both.  Don’t be a slave to the numbers. Off season is a time to recharge your personal energy levels, as well. It’s easy to succumb to the temptation of wanting to beat last week’s run time each and every week–even more so when the numbers are goading us from the proximity of our own wrist– but winning at training in November rarely translates to winning at races in July.

If you’ve had a long season, give yourself at least 4 weeks of unstructured training this winter.  You’ll be better prepared to be the energizer bunny when it counts.

yesterday’s 5 o’clock sunset

And, as it pertains to training, my body has declared that 5 o’clock happy hour (otherwise known as “off season” in training terminology) is here and NOW!

I’d hoped for one more Ironman this year, but while the mind was willing, my body was responding in ways that let me know it was not.   Like your true workaholic style executive that had to be dragged, kicking and screaming, out of the office, let’s just say that I was a little (ok, a LOT) reluctant to commit to a true break.  But two weeks into Project Happy Hour, I’m settling into the routine, and the bar stool is getting more comfortable. (Just the metaphorical one, not the real one. . .maybe I should have picked an analogy that makes me sound less like an alcoholic; )

For the next few weeks, I’m giving my body a break. No running, very limited biking, and only easy no-clock swim sets.  Instead, I’m spending my time enjoying real 5 o’clock happy hours (on occasion), SUP sunsets, Torrey Pines hikes, Rehab United strength training, and yoga.  While this relative rest is challenging in the short term, I know it will have benefits for next season.

In place of the normal massive training hours, I’m also spending some time embarking on a few other [ad]ventures, which you’ll be hearing more about in future posts, but here are the Cliff notes:

• Travel. Just booked tickets for a Christmas vacation to SE Asia.  Well, actually, a non-Christmas vacation–due to travel across the international dateline, the 25th is going vamoose! (Oh, the sacrifices I’ll make for cheaper tickets)
• Clean Eating.  I’m 24 hours in to No Processed Food November. So far so good. Mostly. (The cavemen drank diet Coke, right?)
• Coaching business venture with my friend, training partner, and general partner in crime, Ms. Beth Gerdes Walsh . More details to follow.

In the meantime, here’s to enjoying more “happy hours”!

Now that I’m back on U.S. soil, I’m making good on the promise of pics from Lanzarote.  Most of these are from the lens of photographer James Mitchell , Lanzarote local & triathlon afficionado.  I have a game. . .see if you can guess which ones are from his fancy schmanzy cameras vs. my camera phone.

He managed to knock most of these out in about 45 minutes, which was about all the time my pre race jitters would allow me to stand still for.

OBSESSED with the blue & green doors, a Lanza signature.

Ok, enough of blue steel on the rock

Both the island and the race did not disappoint, in terms of their epic nature.  I came into IM Lanzarote expecting a grueling day,  and it did not disappoint.  Though my overall finish (8th) was far from what I’d spent the last few months dreaming of, having had a few weeks & a few glasses of Italian wine to distance myself, I know there were plenty of highlights to celebrate.  I’ll start with those:

For once, I swam close to my potential, exiting the water in 1:02, midpack.  I’m no fish, so I was quite happy to see multiple bikes left on the pro rack.   About friggin’ time!

The bike is where I feel most in my element.  I loved the course–the endless, heat shimmering pavement that wound up and up, the headwinds that whipped through the lava rock, and the well earned descents that carved through the windswept landscape.  I was ready for it.  By the time I hit the run, I had worked myself up to within a few minutes of the leaders.  I felt strong, well fueled, and ready to earn my podium spot.  Until I wasn’t.

15 miles into the run,  things took a turn for the worse.  Having spent too much time babying my legs on the trails after last year’s foot injury, the concrete boardwalk proved to be a very unyielding surface. I struggled to keep form as long as I could, hoping things would turn around.  But, by mile 20, I had my tail tucked between my legs, and it was all I could do to hobble to the finsihline.

While I was hoping for better, I know I left it out there on the course. Make no mistake, 6 miles from the finish of an Ironman is not “almost there”, however, I know the early  stages showed glimmers of hope that I know I can carry forward this season.  Onward and upward!

Thank you to Brand Betty designs, Nytro, Orbea, Powerbar, Hammer Prep & all my friends and family that make IM racing possible!

Dear Reader (aka, my Mom.  . .happy Mother’s Day, by the way; ) . . .Yes, I do know that there should be an accent mark in Aqui, but figuring out how to type that would have taken at least as long as scribbling out this nearly incoherent first sentence. Also, it would have required more brain power.  As I’m conserving any and all surplus mental and physical energy for Saturday’s race, you’re stuck with my Gringo syntax. Just be thankful you’re not being subjected to my Span-glish accent.  Que horr–eeeeble!

Airport signage photo, taken while “helping” Andy collect the baggage. . .

Andy & I arrived in Lanzarote after 15 relatively smooth hours of travel.  No individual TV monitors on the back of the seat was an early blow, especially for Andy who lacks my aptitude for sleeping on flights. [Andy: "I thought Lufthansa was a luxury airline". Me: ummm. . ..] However, they rebounded nicely by delivering a tasty poached salmon & veggie dinner, as our special requested Gluten-free meal. (Confession: I have no gluten allergies, sensitivities, but have found that the Gluten free option is a great way to go on air travel–especially if you’re willing to sacrifice a bit of flavor for “clean” eating. P.S. Can someone let them know that salt doesn’t contain gluten? Thanks).

As usual, I digress. . .Now, where was I?  For that matter, where AM I?  For those of you not familiar, Lanzarote is one of the Canary Islands off the coast of Spain.  Waaaay off the coast of Spain, it turns out, very close to Africa.  It’s geographic location and geological origin explains many characteristics of the island: the oppressive heat,  the “hair dryer effect” trade winds, and the austere lava rock topography.  It does not, however, explain the sheer magnitude  of very pale/sunburned, typically overweight, 65+ year old German and English tourists that also characterize the island.

In addition to heat, humidity, strong winds, and volcanic rock, Lanzarote is also home to what is known as the toughest race on the Ironman circuit.  For this reason, Lanzarote has always been on my list of must-do’s.  (No one has ever accused me of being too smart. . .)

View from the highest point on the bike course.

In any case, from what I’ve seen of the island so far, if I came looking for a challenge, I will not be disappointed come race day! Lanzarote seems to be fully equipped to live up to it’s reputation as the sight for one epic race experience.

Interesting aside: ALL of the buildings here are white with either green doors/shutters or brown ones. Beautiful, but makes it difficult to give directions; )

5 days till race start.

5.5 days (approximately) till I’m more sunburned & moving far more slowly than any of the aforementioned other tourists.

Pre-race team shot. Wearing capes, which seemed like a good idea

If you’ve never heard of Ragnar, don’t worry, you will.  Part running relay race, part road trip, part slumber party, it’s all around good times.  If running with friends (old and new), costumes, lack of sleep, showers, and sanity meet your qualifications for a good time, that is.

Before I lose you to the he REAL hero of the household, my husband Andy.  His Hammer Prep ultra team CRUSHED ours & every other team by over 3 hours.  Holding a sub 7:30 pace for the entire distance.  No easy feat when the course involves night running over rutted trails, stop lights, and the pacifying the occasional gang of cholos on a nightime jaunt thru the ghetto (true story).  More importantly than the display of rockstar athleticism, however, was the fact that they raised nearly $10,000 for the Monarch School, which serves the homeless population of San Diego.  Awesome.

Ragnar SoCal covered 204 miles from Huntington Beach to Coronado.  Myself and 5 friends decided to up the ante on the norm, and enter the Ultra division.  Instead of two vans of 6 runners each, we decided that we wanted the glory of covering double the distance.  Gluttons for punishment, I guess. . .besides, I didn’t have enough friends to field a full team of 12.

Our van/home for the journey

If your mom & teammates won’t brag about you, who will . .

I’m really bad at this superhero impersonation thing.

Unclear if Austin is going for superhero glare or sexpot. Either way, it works.

Ultimately, we each ran between 32 and 42 miles in just over 24 hours, divided up into 3 legs each.  I (unintentionally) took on the big daddy & completed a 11 miler / nighttime 19 miler / 12 miler, which was fun. . .until about mile 40 or so, which isn’t a bad ratio when you think about it.  Highlights & lowlights of the adventure are blurring together, but I do know that it was one of the most epic race adventures I’ve ever been part of! All in all, an amazing experience! Loved dipping my toes into the ultra realm.  Can’t wait for the next one!

After all, what gal doesn’t dream of custom designed clothing?  So what if haute couture items generally fall into the realm of wedding gowns and other formal wear. . .why save it for the red carpet or the runway, I say?

The design is not quite ready for unveiling, but trust me when I say it’s gonna be sick.  Chances are, you’ll be (aqua) green with envy : ) Luckily, you can get your own sweet gear–everything from swimsuits to bikes.

Go fast & look good doing it with this discount code: bettyloveskatya

Brand Betty Rockin’ the W in Kona last year.

Huge thanks to Betty Designs for making my fashionista dreams come true!