Riverhead Rocks Race Report

I was very excited when I signed up for this year's Riverhead Rocks Olympic Distance Triathlon.  I would be revisiting the site of my first Olympic distance race.  At last year's race, I established myself as a solid "middle-of-the-packer" at this distance.  My hopes for this year were to greatly improve in all four disciplines (I consider transitions one of them) and as a result, I set a somewhat unrealistic time goal for myself.

Over the years, some wise people have taught me three very important things about goals:

1. Your goals should be "Specifficult", concatenated from Specific and Difficult.
2. Be weary of setting your goals too low, you might just achieve them!
3. A goal is a dream with a deadline.

For this race, I had set a goal finish time of 2:15:00.  Just for reference, I finished this race last year in 2:41:39.  Yes, I thought I would beat my time by more than 25 minutes!  As it turned out, that was a bit of a stretch.

Prior to the race, I developed time benchmarks, start the bike at 30 minutes, start the run at 1:35, run a 40 minute 10K and finish at 2:15.  Here is how it panned out:

Swim

The swim has always been my weakest discipline.  I am sure that if I took a survey, 90% of all triathletes would say the same thing, so I wasn't putting too much pressure on myself for the swim.  Since February, my coach has had me in the pool at least 3 times per week for one hour sessions.  In addition, he has come up with these torture sessions he calls intervals.  I have basically water-boarded myself every Wednesday for the last few months.  Well to my surprise, it worked.  I was out of the water in 24 minutes with a below-threshold effort.  This swim gave me a ton of confidence for the rest of the season.

T1

I have been practicing with my shoes clipped in to the pedals and a "flying mount", but I have never done it in a race.  Although I was nervous about a possible face plant, I went full throttle and nailed it.  Out of T1 in 0:1:31.  I beat my benchmark by almost 5 minutes heading out on the bike.  So far, so good.

Bike

A near flawless T1 had me riding high as I started the bike leg.  I went at a comfortable level, but maybe pushed a little hard in the first 15 minutes.  Once I settled down, I found my rhythm.  I fueled on the bike with Amrita Bars and hydrated with Nuun.  My speed was right around where I thought it would be, but it turns out that the bike segment in this race was about 1.5K longer than the 40K listed.  I had the benefit of almost 5 minutes, so my 1:10 bike time only put me behind my benchmark by about 5 minutes.  At that point, I was satisfied with a possible 2:20:00.

T2

I took my feet out of my bike shoes with about a mile to go on the bike.  This allowed me to incorporate my flying dismount going into T2.  Bike on rack, helmet off, shoes on and I was on my way.  Got out of T2 in 0:0:45.  Nailed this one also.

Run

This is the discipline that I have been putting the most effort in to.  A few years ago, I HATED running.  Running a mile was nothing less than 15 minutes of hell.  Over the last 2 years, I have actually come to love running and I had all the confidence that I could tap out 7-minute miles for this race.  That is where it all went wrong.  No matter how hard I tried, I just could not get my legs to go any faster.  My Garmin chimed in with 1-mile splits: 7:45, 8:05, 8:15 and so on.  This was not the plan.  Maybe the humidity?  Under fueled?  Dehydrated?  Over trained?  Who knows.  I finished the run in 51 minutes, almost 10 minutes longer than expected.  I still don't know why I couldn't get the turnover I was seeking, but I hope I can figure it out before my next race at the NYC Triathlon.

The final result was pretty good.  2:29:11, 35th overall and 4th in my age group.  I discovered that I missed the podium by about a minute and a half.  That was also how much I missed qualifying for the Age Group Nationals this year.  Something I have to strive for next year.

It was great to have Tara at the race cheering me on.  It was also nice to meet some followers of this blog and your positive feedback was greatly appreciated.  Off to the next training session.

John

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Book Review: Fitness Confidential (Tara's Review)

Epic Badass!

I picked up Fitness Confidential by Vinnie Tortorich and Dean Lorey because I am an avid listener of the America's Angriest Trainer podcast. I think Vinnie is great with his humble, down to earth, keep it real attitude. I have a deep appreciation for his years of experience and depth of knowledge which is backed up by a degree from Tulane!

I had exceedingly high expectations for this book and it did not disappoint. Through sharing his own unique experiences, which included countless failures, Vinnie imparts his knowledge and proves its depth. I am truly amazed at what this man has overcome in his life. Inspiring beyond all that is comprehensible. His advice is reasonable...don't diet. His suggestions are simple -- stay away from sugar, stay a way from grains, and get in some exercise. He promises no get fit quick scheme. No dangerously hard efforts for beginners and no lure of 30 second abs of steel. Vinnie gives you confidence that his research has been tested and works. No sugar. No grains. Do a few simple exercises and vary them. But wait...there's more!

Vinnie dispels many myths along the way that will either enlighten you or validate you. Either way, it is pivotal.

The pros are the format (no confusing graphs, charts, illustrations, or BS recipes); his points are crisp; his stories illustrate his points well; and Vinnie is a fountain of inspiration. The Furnace Creek 508 race report hit me at my core. The detail and delivery made me feel like I was experiencing it at this very moment. One of my favorite parts of the book is where he describes his relationship with Dean. Once I read that I had a better understanding of why this book was so....well, awesome. The book is a conversation among friends. While these stories are undoubtedly Vinnie's, you can't miss Dean's genius in these pages. It flows very naturally, eloquently, and intellectually.

Fitness Confidential is a quick read thanks to the easy flowing format, boasts superior writing, and poignant anecdotes. It's a must buy for anyone starting on a health and wellness journey, continuing their journey, tweaking their journey, or just looking for inspiration.

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Urban Cheetah

Yesterday, I -- Tara-- headed into New York City to be with my dad while he had hip surgery at The Hospital for Special Surgery on East 70th Street.  I am not a lover of the city.  We (John and I) are country people for sure.  John is a clean freak and the city filth (no to offend any city lovers) gives him the hibby jibbies.  He usually starts bathing the kids in sanitizer on the way to find our car.  Then they strip out of their city clothes and shoes before their tushies even hit the car seat.  If I have failed to plan for a clothing change in the car (it happens), they are stripped in the mudroom before entering the house and shoes are always left in the garage to be sprayed with Lysol.  I tell no lies.  I have witnesses.

Anyway, back to yesterday.  My plan was to walk from Penn to East 70th (approx. 3.25 miles) and back.  I have NO idea how to use the subway and taxis are pricey.  I thought this was a great way to get in some miles whether walking or running.  My father thought I was a little nuts but I know I can do 6 miles easily especially if it is broken up.

When I got into Penn I got a wicked cramp in my arm and started seeing stars.  This has happened to me before but not in a long time.  I am wondering if it has anything to do with my recent changes in my diet.  Either way, I had the cold sweats and the dirty floor in Penn Station was rapidly approaching my face.  You know that feeling...right before lights out.  Somehow I surfaced to street level where I immediately saw an Ambulance, Fire Truck, and Taxis.  Figuring if I pass out on my way to the taxi at least the Ambulance would be right there.  Thankfully I made it to the taxi where I started guzzling water and stretching my arm.  As I started to feel better I began to regret deviating from my plan.  I was really looking forward to the hot, muggy city walk.  I don't love the city but I can enjoy it now and again.

At the hospital we waited for Dad to have his surgery which went well.  He was so anxious at one point he had MY resting heart rate well into the 90's.  Um, of course I was wearing my Garmin! I need to track my walk/jog to and from the hospital.  Data Junky!!

Thankfully my afternoon with my Dad was uneventful.  The family waiting room was really nice with a cafe and free WIFI.  I was able to get on to Bloglovin and catch up on some of my favorite blogs.  People are using Bloglovin to replace Google Reader.  If you haven't checked it out, you should click on the link above and start following your favorites (and US!).  I think it is an ENORMOUS time saver to be able to open an app and find the blogs I enjoy in one live feed.  You can search for blogs you might like, search by popular topics, group blogs, and sort.  Of course, it is set up like any other social media where you can like and share. Check it peeps!

The other thing I was able to do in the family lounge was grab a Starbucks coffee and some clean eats! Score!

Once I knew Dad was out of surgery and doing well I had to head home.  This time on foot.  It was 4:30 and the city streets were starting to fill with people leaving work.  This made running more of a start and stop kind of deal.  Not to mention waiting for street lights to turn.  I headed down 3rd Avenue into the 30's before heading over to 7th Avenue.  I felt like avoiding the mayhem that I saw in Central Park earlier (horse and buggy, bike and buggy, tourists on bikes, taxis, etc).  I ran most of the way only stopping for congestion, lights, and to crush a few 16 ounce bottles of water along the way.  It was HOT!

For the  record, I consider this running for fun (even though I had my Garmin on).  I have never just run for fun.  My mantras were "why walk when you can run" and "hey, look at me...I am an Urban Cheetah"!

I think the most fun I had was watching everyone stare at me while I ran by or the people in Penn totally grossed out by my sweat! OH, and what is with all the smoking?  I can't believe people still smoke.  Give it up people...smoking is so 1980's and a health killer!

Here are some of the fun sites and a very sweaty selfie!

MAJOR Traffic...faster by foot for sure!

Can't believe I had the self control to pass this gem up

Yum!

I had to much fun taking these pics!

Garmin was in and out...
Seeking Garmin advice in another post
The pace is obviously off...I am slow but not THAT slow!

Sweaty City Selfie!

What are some fun runs you have done lately? How are you guys handling the heat and humidity? Share your stories below! We would love to hear from you.

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Weekend Recap: Sagamore Hill, Junior Triathlon Training, and Riverhead Rocks Triathlon

Hi All! First, I -- Tara-- want to thank those of you following our little family blog! It has been a lot of fun hearing from you that something posted piqued your interest.

I am going to give a not so brief recap of a weekend that was excessively busy but super fun.  When I got into bed last night at 7:55, I felt like I had not stopped moving for 48 hours!

Friday started the kids first day at camp and it was a great day for them! They both hopped on the bus at 8:45 and neither looked back to even say goodbye to me.  I love how independent and confident they are, very unlike the way I was at their ages.  They were all smiles getting off the bus, had plenty of adventures to recount and couldn't wait to go back.  Little A's big success was her attempt a Sky Trail which is a high ropes course with a zip line (she made it halfway).  Big A who is a naturally gifted athlete but NOT sporty didn't sit out during any of the sports! This is a big deal...he usually needs a break (mentally).

First Day of Camp
The A Team

Big A loves reading non-fiction and has recently been reading a lot about Theodore Roosevelt.  Whenever we can we reinforce the kids learning with a trip.  The Newman motto is "we value EXPERIENCES not things".  We are lucky enough to live near Teddy Roosevelt's summer home, Sagamore Hill.  The kids were overly excited to visit this historical site.  Big A is at an age where he can understand things in the past which has him on the edge of his seat when we see old homes.  Unfortunately, Teddy Roosevelt's home is under construction but the museum and grounds left plenty for his active imagination.  If you have boys, the museum has a lot of military artifacts (guns, swords, medals, etc).  We didn't have enough time to explore the nature trails but are definitely heading back there.  It was a really nice day adventure for families or people who like nature/hiking/trail running. Although its location in Oyster Bay, Long Island makes it a little off the beaten path.

Sagamore Hill Museum

Walking the grounds we saw
this guy.

We were slightly rushed at Sagamore Hill because it was Big A's first Junior Triathlon Training at Theodore Roosevelt Memorial Park put on by a local running club called the Greater Long Island Running Club.  This is an eight week program focusing on all three disciplines of Triathlon culling the expertise of numerous coaches from Long Island.  It finishes with the kids participating in the Tobay Junior Triathlon on August 25.  This triathlon is sponsored by Runner's Edge, a local running store located in Farmingdale.

Saturday's run seemed to focus on pace, stretching, and having fun.  The bike session was meant to get the kids comfortable on their bikes and fine tuning their set ups.  The swim focused on high knees and dives for entering the water.

John and I believe programs like this are important to get kids active, learning/trying new things, and building self-confidence.  I will give more details on our experience with this program in subsequent posts.  Maybe I can get Big A to do a race recap of the Tobay Junior Tri!

Theodore Roosevelt Memorial Park
This is a GORGEOUS park in Oyster Bay

Getting Swim Instruction
He LOVES his new swim cap!

Coming out of the water
feeling CONFIDENT!

Saturday night we dropped the kids with my dad and step mom because we had to be out of the house by 4:30 Sunday morning for the Riverhead Rocks Triathlon put on by Event Power Long Island.  I know I am getting a little ahead of myself but I have to say these guys put on a GREAT race!  It is nice to race local, support the community and save some $ on travel.

John is going to give a detailed race recap in the next day or two.  However, I (of course) have a few things to say. While John has been racing for a few years this is only the second race I have been able to attend.  The kids have previously been too young and getting a baby sitter at 4:30 am is a bit of a unicorn.  In the past, John would always thank me for my support and I would roll my eyes.  I figured he was just buttering me up to approve the next race entry fee, gadget, or extended training session.  After attending the last two races I can tell you it brings a whole new meaning to my support for him and how his successes are very much my successes.  To see him achieve his goals and succeed in a way he never thought he could is a feeling beyond words.  Knowing that my "Sherpa Wife" skills have helped him get there...there is no greater high and I am not even the one racing.  As a matter of fact, my 'race stomach' yesterday was worse than his!!

Here are some of THIS Iron Widow's highlights from the Riverhead Rocks Triathlon:

John's organizational skills on race morning are mind blowingly epic. Everyone always describes John as 'very serious'.  He is and it works for him in these settings.  John treats Triathlon like it is his job and races are just another day in the office (maybe a day with a big meeting).

Heading in to the office

Total GIRL moment...I like looking at him in his spandex with his tattoos.  I think he is pretty dreamy.      Considering this isn't the guy I married.  This is the guy I married...right here.

Amrita Ambassador John Newman
getting marked

Event Power races have tremendous energy, have been spectator friendly, have the nicest staff, and Corey's Australian accent gives a certain level of authenticity.  Another aspect I like is their data crunching or speed in which they get athletes their results.  The Newmans are data people so we love this!  Their results are brought to the athletes by EmPower Solar and they do a really nice job.

Corey giving orders
Like a BOSS

Timing in hand within
a half hour of finishing

John didn't have the race he wanted (it happens) but he had a fast swim, blistering transitions, a flawless flying mount, and set not only a course PR but an overall PR!  He struggled on the run but a lot of people in the lead were complaining about their run (mostly cramping).

"Embracing the SUCK"

Oh, and I got to hang out with S for a good part of race which was nice having fun company.  I got some tremendous pictures and video of the flying mount that he has been working hard to practice.

Unfortunately, we had to leave a little early from the race to get the kids.  We felt guilty inflicting their rambunctious-ness on anyone for too long.  One of the nice things about Event Power is they pride themselves on everyone staying until the end to welcome in the last finisher.

Since John and I had been up since 3:30 am and John's legs were blown we were hoping to have a quiet day with the littles.  Somehow John thought bribing them with family swim at 5:30 pm was smart!  SO, that's how we ended this already BANANAS weekend...swimming with the kids.

What did you do over the weekend? Anyone race? Share your experiences below.  We would love to hear from you!

July 2013 Goals

I, Tara, have been working on a blog post that I started after having a very “run happy” run the other day but my subsequent runs have not been so “run happy”.  I am having a hard time finishing the post.  I am not upset about my less than happy runs.  As a runner I know it comes with the territory.  Runners (and triathletes) are such a unique breed -- able to endure the unendurable, able to push to a place of mental/physical discomfort, able to survive failure because we know sweet success is just a heartbeat away.  I just can’t finish the “run happy” post.  

My last few (less than stellar) runs have me more focused on what my July goals should be.  I am heart rate training following Phil Maffetone’s 180 formula found here.  After listening to Tawnee Prazak’s interview with Phil on Endurance Planet I realized this was a method I could prescribe to.  I encourage any level runner to listen to the podcast.  It was chock full of great information and definitely a paradigm shift for me.  His “dissertation” regarding the effect of stress on your training was something that hit home.  I internalize a lot of stress and negate it’s impact on my health and training.  

I have seen Maffetone’s method work for several people and have decided to stick to it for a few months (in earnest).  Not going to allow myself to get side tracked with my “Training ADHD”.  It is a struggle to say the least.  I can walk faster than I am running in an effort to keep my heart rate in the proper MAF zone.  Now I am in July, on Long Island, what feels like the humidity capital of the world.  My heart rate is WACK!  I know I should toss the Garmin to the side and just run.  However, this Type A girl likes her data no matter how dismal it looks.

Just because I have trouble focusing on one thing, I have changed a number of things in my life in the last few weeks.  One was the heart rate training.  The two other things I have changed is my diet (not a vegetarian anymore) and I got in the pool (and loved it!).

Yum! Mahi Mahi Burgers
on a bed of Veggies

I have been a vegetarian (at times a vegan) for almost six years.  I have so many legitimate reasons for starting to eat meat again -- I am saving it for another post.  Let’s just say I feel great.  I had been trending in this direction and then read this blog post by Alex Jamieson who is noted for her book “The Great American Detox Diet” as well as her appearance in Supersize Me.  In addition to adding animal protein back into my diet, I have also increased my healthy fats and reduced my carbs and sugars.  Not just a little change.  This is MASSIVE.  I am a complete science experiment right now.  Like I said, more on this later.

I have also jumped back in the pool after a few years.  Not that I was ever any serious swimmer.  I had a lesson today to brush up on some techniques and get my head set.  I loved every minute of it and can’t wait to don the swim cap and goggles again!

My new favorite trail
Belmont Lake State Park

OK, my long awaited July 2013 Goals:

1. Continue with my heart rate training (I’ve GOT this!)
2. Complete FOUR 90 minute runs.
3. Increase my monthly mileage by 10%.
4. Get in the pool!
5. Keep the diet changes consistent so I know if the changes are working.

What are your July 2013 Goals? Anyone doing or ever done Maffetone (or any other heart rate) training? Anyone make any big changes recently? Please share so we can all learn!

It's a Slog but it's OUR Slog

Last year was my--Tara's-- year to get reacquainted with being a physically fit individual.  I had spent way too long making excuses about being a full-time working mom with two small kids.   

I had excuses galore but to me it was reality.  No time, no desire to leave my kids (after leaving them all day), no energy from middle of the night wake ups, etc.  I was just too tired to pull myself out of bed at 6:30 – forget about 4:30!

I used to enjoy working out and John had been prodding me (frequently!) to get back to the gym.  In January 2012, he suggested I run a 5K.  My perception was that he was calling me fat and lazy.  Not sure if I verbalized my response or if it was just in my head but it went something like “Fu#$ you and your 5K, I will run a 10K.”  I am sure he felt he was being supportive.  I just felt put upon.  I downloaded a Couch to 10K app and completed a 5K, a 4 miler, and a 10K by October 2012.  It felt good to be running again and have accomplishments to call my own.

The couch to any distance apps are designed to get you over the finish line.  That is it.  No thought to speed, heart rate, nutrition, pre-race nerves, etc.  I blew up on every race and felt like crap by the time I crossed the finish line.  I burned out after the (very hilly) 10K, and took a few weeks off.  I realized I wanted to take my running more seriously and increased my workouts, now getting up at 4:30 am, trying to stick to a training plan, and reviewing my diet.  I am not a natural runner.  This was going to be hard work for me but I realized how hungry I am for accomplishments to call my own – maybe a better time on my 10K or a half marathon in 2013 – something that tap dances on the fine line of unattainable (for me).   

After my first 5K in 2012

As the wife of a Triathlete, so much is about him – his training, his goals, his body’s abilities, his races, his accomplishments, etc.  I could easily allow this to consume me and lose sight of my own athletic aspirations.  In speaking to wives of Triathletes (Triathlon Widows as I refer to us), we seem to take a number of approaches to coping with our spouse’s unrelenting passion for their sport: hostility, fear, total disinterest, indifference, and “if you can’t beat him, join him”.  I have daydreamed about pulling into the garage and accidentally running over his bike.  I have referred to his bike as his mistress.  I have rolled my eyes so many times I can’t believe I am not permanently staring at my brains!  

So after the other approaches didn’t work, I joined him.  Let’s face it, Triathletes are pretty inspiring.  They do epic shit almost daily.  Instead of hating on John’s single minded focus, I could find inspiration in it.  I have tapped into my own inner athlete and have made peace with this crazy sport.   

Looking more like an athlete
one year later 2013

For sure I thought my training (running and cycling) would add a complexity to our lives but instead life got easier (not easy!)  We now had a unified battle cry.  Our family took on a greater purpose.  We became a more focused unit – where we spent our money, time, energy.  Our master schedule provides time for John’s training, my training, and family activities.  It’s not perfect but it is better. 

Now that we are both getting up in the four o’clock hour on most days, we are both going to bed early and neither of us complains about it.  No more glasses of wine to fog my mind the next morning.  No more heavy dinners, food is fuel. No more staying up to the wee hours on a Friday or Saturday night (unless built in ahead of time).  TV is watched sparingly. Training became a way of life.  Training is 24/7 around here, living with purpose gives life a beautiful energy.  People may read this and think “what a slog.”

It is a SLOG but it is OUR slog.  

Leave us comments below, we would love to hear how other families try to find balance...or not.

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What Makes a Seven Year Old Boy Ask "Do I Look Fat?"

My son recently told me --Tara-- he wants to be 100 pounds so he can be on TV.

You’re probably thinking “What an odd comment,” or “Where did that come from?” Well, you see, I allowed my seven-year-old child to watch The Biggest Loser this season – the first to feature kid participants.

I am not writing to critique the show, give advice, pass judgment or claim to have any answers. I am not a doctor, nutritionist, registered dietitian, exercise physiologist or even a personal trainer. I am simply sharing my experience as a mother, fitness enthusiast, and health-conscious individual.

I know some of you started judging me the second you realized I allowed my son to watch The Biggest Loser. That’s okay, I have thick skin. However, I think you will see that I am a fairly rational being who meant no harm. I might even be a bit like you.

I am a working mom with two kids. Like many of you, my life gives new meaning to the word busy. Aside from my own activities, my husband competes in triathlons, and my kids have their fair share of athletics. Family fun day is always an active experience.  We are conscious eaters. Our diet consists of loads of plants and limited prepackaged items. We steer clear of preservatives as much as possible. And absolutely NO high fructose corn syrup or hydrogenated oils. We participate in a CSA (community supported agriculture) program, which allows us to show the kids where our food comes from. If they’re at a birthday party, they eat the cake. We strive for balance without instilling any body image issues or phobias.

When I let my seven-year-old watch The Biggest Loser, my goal was to expand his worldview by observing people who live differently, have him hear what it’s like to be an overweight child, and (hopefully!) help him understand why Mommy and Daddy work hard to ensure we live the healthiest lifestyle for us. I am not an over-analyzer and have a pretty positive personality; it didn’t even cross my mind that allowing my son to watch the show might have any negative outcomes. Having kids on the show made it seem more appropriate. Otherwise I would have deemed it adult content. I don't usually watch the show. It’s not representative of our lifestyle or beliefs. It seems strange now that we watched this season at all, let alone as a family.

As my son watched these episodes, he did what I expected. He expressed empathy for the contestants as they shared their life stories. He cheered them on as they faced their challenges and weigh-ins. He was angry when these children spoke about being bullied. He spoke about how he felt lucky to grow up in a house where everyone was “healthy” and had active lifestyles.  What I didn't expect were the random “Do I look fat?” or “Am I getting fat?” or “Can I step on the scale?” questions that started creeping into our daily dialogue. I was blown away the day he said he wanted to be 100 pounds or more so he could go on TV. (For reference, my son is about 58 pounds, medium height with a muscular build.)

I didn't dwell on his desire to gain weight so he can be on TV. Not that I didn't take it seriously, I just didn't think it was something I wanted to “play up.” As a mother, my wish to do right by my children trumps all. I do believe when you pay too much attention to something, it begins to grow into something greater than it might really be – kind of like the boyfriend you kept around too long because your parents despised him.

I like to focus my kids on what they CAN do instead of what they can’t do. As the situations above came up, I continued to redirect him (and my daughter) to our family’s healthy habits: we get plenty of sleep, we drink water, we eat lots of fruits and veggies, we try new things (especially foods), and we get our hearts pumping.

Before writing this post, I spoke to my son about his experience watching The Biggest Loser. Did he really want to gain weight just to be on TV?

My son talked about healthy habits but admitted he didn't learn them from the show, he learned them from Mom and Dad. He also admitted that while he knows he shouldn't want to be over 100 pounds, being on TV would be “really cool.” Alas… the mind of a seven-year-old.

I don’t regret my decision.  I take full accountability for my actions.  I was able to reinforce the importance of positive body image and discuss healthy weight loss with my son.  Building healthy, fit, well rounded, and emotionally well adjusted kids starts in the home and has nothing to do with mass marketed ‘reality’ TV. Be confident in the life you lead, be present in the decisions you make, and be cautious of how you go about trying to expand your child’s worldview.