Training for Triathlon with Baby

2010 Dextro Energy Triathlon ITU World Championship Season

2010-04-06T21:21:00.000-07:00

Here's an exciting promo video for the 2010 Dextro Energy Triathlon ITU World Championship Season.

Runner Kristina Pinto's Hell Week at Runner's World

2010-04-02T20:27:00.000-07:00

Anyone reading my blog will appreciate this one from runner-mom Kristina Pinto who quips "When a running mom gets injured, the whole family pays."

Runner Kristina Pinto's Hell Week at Runner's World

Running Drills to Make You Stronger and Have More Fun

2010-03-31T14:21:00.000-07:00

When you spot a runner who is skipping, bounding, hopping, kicking their legs or otherwise running in an exaggerated way, please don’t panic, laugh or stare. She may simply be doing drills.

As part of my re-building phase, I’ve introduced more drills into my running routine. I'm betting that if I can stick with it, these will help me prevent injury when the training volume increases, or as I try to build the speed I lost when training for Ironman.

These types of drills are often referred to as plyometrics but they’ve been around for a long time under shorter or different names. In addition to the drills I was doing, I was inspired to incorporate a few more after talking to the wife of Aaron Case, a Vancouver based Chiropractor and an awesome runner, and I’ve imported some of them from Aaron’s website at www.RunningRules.com. I encourage you to check out more tips on that website.

Incidentally, Aaron and his wife also happen to have a beautiful 8-month old daughter who is likely doing her part in keeping training challenging.

Drills you can do “every” run:

ABCs (video)
ABC’s are three exaggerated leg swings that help with running form and posture. They involve a type of skipping, but kicking and high knee running. Easiest to see it to explain it. A warm up or cool down drill.

Strides (video)
You can do these at the end of every run. They are meant to be fun, fast and frisky. The point is to open up your stride, going fast for about 20-30 seconds and 6-8 repeats. If they tire you or leave you sore, you went too fast so build up gradually.

Leg Swings (video)

Really great for dynamically stretching your hamstrings, quad, inner and outer thigh. They’re much more fun than static stretching and will bring out your inner dancer. I like to do them after a run.

Cross-overs (video)
If you’ve ever done the grapevine in aerobics, you’ll know these. If not, it takes a bit of practice. Make sure to go both directions, and it is meant to improve form.

Backwards Running Drill (video)
The video is worth watching because it is quite funny. But, I’m not laughing. Really. Actually, it’s worth running because I definitely wouldn’t have run backwards this way. I like to throw this in during a run as a little ‘break’ and it is handy if you are near a field or school in which to do it.

In addition to the drills above, I’m also doing the following drills once a week instead of a weight room strength session for the lower body:

Bounding (video)
I do these after a hill workout on a bark mulch or grass surface (gives me extra bounce). They’re powerful. Think gazelle. It’s a very long running stride with exaggerated knee lifts. Bound for 30 yards, rest 1 minute. Do four repetitions. In later sessions, gradually increase the distance to 80 yards.

Skipping
Skip for 30 yards; rest 1 minute. Do four repetitions. In later sessions, increase the distance to 80 yards. Warm up by doing it with only a toe raise and not a hop.

Split-squat jump (video - stationary split squat)
Start in a lunge position, and jump upward and forward, pushing off the front leg. Land in the lunge position, and repeat continuously for 10 yards. Rest 45 seconds. Do three repetitions, and work up to six. In later sessions, gradually increase the distance to 80 yards

Two-foot ankle hops
Stand up straight, and hop forward for 10 yards, keeping feet together; rest 45 seconds. Do three repetitions, and work up to a maximum of six.

Happy running and have fun with these!

Time to Re-focus

2010-03-26T15:20:00.000-07:00

At six-and-a-half months since Ironman Canada (August 30 2009), I can hardly believe we are closer to Ironman Canada 2010 than IMC 2009. I’m not doing an Ironman this year, and maybe not even a triathlon. By choice. It’s time to re-focus and re-build. Time brings perspective and that is what I feel inspired to write about today.

One of the reliable questions I get when people ask me about Ironman is: Was it worth it? Without getting into the whole discussion about my perceived lack of choice in the matter (I simply had to do it) I can now emphatically say ‘yes’. In fact, the beauty of Ironman (or childbirth for that matter) is that the memory gets ever better with time.

After six months, here are the reasons why Ironman-after-a-baby was worth it:

Forced me to realize my weaknesses, not just my strengths
I got in great shape after having a baby
Hannah bonded with other family members and get used to mommy coming and going once a day
Gave me a focus and identity other than ‘mommy’
Provided a huge boost to my self esteem when I needed it most
I had fun
I ticked it off my list (at least for a few years)
Improved my mental stamina for training alone (it was hard to stick to anyone else’s schedule because mine revolved around Hannah)

Of all the items on the list, the first is the one that might not have appeared if I’d written this a week after Ironman. It’s not that I didn’t realize my weaknesses, they were unfortunately all too obvious, it’s that I wouldn’t have recognized this as a benefit. Now, I can take a step back and start to rebuild my strength without the pressure of a big race.

I’ve designed a training program for myself that is manageable and incorporates elements that I hope will make me stronger and faster. I also know what my body needs in order to halt the endurance injuries that I know will creep up if I go business-as-usual. Here is the plan:

Monday: Upper body / core work
Tuesday: Run – tempo pace building from 5 to 13 km (to train for a half marathon)
Wednesday: Run - speed work with warm up and cool down done on treadmill (stops me cheating). A bit of core work afterwards.
Thursday: Yoga
Friday: Run - Hills or sprints
Saturday: Bike ride – 1.5 to 3 hours
Sunday: Run - long slow

I’ll also be doing some of the runs (building up gradually in mileage) in the Nike Frees to strengthen my foot and improve my postural issues.

As you can see, it isn’t exactly a triathlon training program. But, this is what my schedule and my body need right now. The focus on running will improve a weakness and hopefully make me stronger in the long term, and the simplicity of program will allow me to spend time with Hannah. Besides, I’m getting in the pool twice a week with her, so that should count for something!

Reflections on Having a Baby as a Triathlete

2009-11-29T12:27:00.000-08:00

I found inspiration to write this blog from a reader. To paraphrase, she is torn between having a child and continuing to progress and improve in triathlon. This is a dilemma I can deeply sympathize with. It is a tricky area in which to give advice, though, because there are so many factors that only she can truly understand. Instead, I’ll comment based on my experience (that’s the waiver).

Be warned: this isn’t a sappy love-in about how you really can do it all – that you’ll have to find in a ‘parents’ magazine!

What I love about triathlon is that it keeps me in shape, gives me ever-challenging goals, provides inspiration to be the best I can be, delivers a healthy dose of humility on a regular basis and lends structure to every day and every season.

Children are pretty much the opposite of all of that. They wreak havoc on your body (pregnancy), drive you towards mediocrity and compromise, and lend chaos to every day and every season. I suppose they do provide a healthy dose of humility on a regular basis, but deep down, if I’m totally honest, I don’t think I truly love that about triathlon, either.

However, luckily for us, I didn’t fully appreciate all that when I got pregnant. Sure, I thought I knew. But, now I know that I really had no clue as to how much work a baby is. It’s incredible.

I say luckily, and I mean it. The amazing thing about kids is that once you’ve got one, you don’t mind all that stuff. It blows me away. I still don’t really get it on a purely logical basis but it’s true. I actually love taking care of Hannah and spending time with her.

So, yes, children are a disruptive force. The next question is, can you have kids and still do triathlons, stay in shape and not completely lose your identity?

If you are like me, you were in your early thirties before you were in a place where you even considered children. But, at 34, I still hadn’t done an Ironman and I had a really annoying desire to do one that I couldn’t shake. I also realized that if we were going to have kids, I didn’t want to wait much longer. I knew that my 60-year old self would want children, but I joked that my biological clock must have been digital because I had never heard it. So, we left it to fate and decided to try. If it worked, it worked. If not, it didn’t. We were shocked when we found it worked (embarrassing but true). Immediately. So, my incredibly awesome husband agreed to support me in training for Ironman after having the baby. So yes, you can do it.

This brings me around to the question – would you want to do it? In retrospect, doing IM within 14 months of having a baby isn’t something I’d recommend to a first-time Ironman like myself. But again, ignorance was bliss and I forged ahead with dogged determination. The other thing I discovered in retrospect is that I probably could have done better if I was coming off a triathlon season instead of coming off of pregnancy and childbirth when I started training. But, that’s where the compromise starts. And doesn’t every triathlete say “I could have done better if only…” The nice thing about coming off pregnancy is that you won’t find someone rolling their eyes when you say this.

The final question is how to do both. My blog may help answer how to do both for a little while. But, I discovered that training for Ironman and having a baby is not a sustainable proposition. It took a lot of help from family, a lot of understanding from friends, and the ability to not work outside the home for over a year. Now I’m back in the ‘real’ world. Well, sort of. I’m (ahem) working 2 days a week.

Nowadays, I find if I can get in 4 runs, two swims and two core-work/stretching sessions a week, I am doing well. Really well. Most weeks it’s 3 runs, 1 swim and one core work/stretching session. Forget biking for now. Of course, other triathlete moms probably find a different balance and it also depends on the age your children are at. It seems triathlon can still provide ever-challenging goals and structure so long as you don’t mind lowering the bar a bit.

In a nutshell, I would have been happy and fulfilled even if we hadn’t decided to have a baby. It’s true! We would have travelled more, gone out more and trained more. Not a bad life. But at some point, I am afraid this would have gotten old along with me and I’d be left without the wonderful little being that we have. Yes, she is a ton of work. But, like triathlon, the reward is proportional to the effort put in.

And, I know triathlon will still be there when Hannah goes to school in just a few years time.

Ironman Race Report Part 1 – I Did It!

2009-09-07T12:41:00.000-07:00

It has been nearly a week since I became an Ironman, and it still feels great to wake up in the morning and remember that I did it.

Pre-Race
We were really lucky to be given a place to stay at Apex Mountain Resort, which is about a 45-minute, winding, steep, mountain-road drive away from the race site in Penticton but the place was big and best of all, free. We were totally cut off from internet, as well as the hype and nervous energy of Ironman.

This really helped my mental state, and I got tastes of the energy by going into town for a few swims in Okanagan Lake during the week prior to the race.

On one of the pre-race visits I bumped into Rena from Calgary, who recognized Hannah from this blog! I told her that she should be writing the blog, as she was doing IMC just 8 months after having her baby!

Swim

After very little sleep, I awoke at 4am and we were at the race site with thousands of others before sunrise.

Race day conditions were almost perfect. Sunny, just under 30 degrees and not much wind. The only bad thing was some low-level smoke from nearby wildfires.

I felt excited to get going, and kept my nerves at bay by joking around (these antics landed me a goofy photo in the local paper’s race results).

Feeling euphoric, I started singing along with the national anthem, but soon realized everyone else was listening in silence so I quickly shut up. Then the countdown and the air horn blew. People were friendly at first. I had seeded myself in with the 1:10 to 1:20 crowd so it took a few seconds to get moving and the water got deeper fairly gradually.

After a few minutes the chaos started. There were some very scary minutes with people grabbing and hitting. You couldn’t stop because it would only get worse. I was almost hyperventilating and thoughts of quitting were loud a clear in my head. I looked around and wasn’t even at the first buoy yet. I battled on for a few more minutes and my breathing calmed down. I started being more aggressive about holding my space but in a field of over 2600 swimmers in a mass start, it took until past the half way point to find water instead of bodies to swim though. The final leg of the swim was pretty much on my own, thankfully, and I relaxed into it and found it even enjoyable.

Oh yeah, and for the record, there is no ‘current’ effect sucking you along on the swim. It was like a washing machine, with water going every which way and having to swim left, right and every which way to avoid getting kicked.

I exited the water in 1:16:57, 73/159 in my division (W35-39), and heard my husband David shout “Way to go, Cheetah, you’re right on track!” That was good to know because I hadn’t thought to check my watch. It felt great to be done the swim.

Bike
I spent nearly six minutes in transition (I had to pee) and was then out on the bike. I had some problems with my water bottle – the internal bottle on the “Fuel Cell” kept rising up and out of the exterior bottle so I had to secure it down while still riding. I took the first 65 km very easy and ate 5 or 6 Cliff Bars and drank 3 bottles worth of Cytomax. I’m not sure when I’ll be able to face another Cliff bar.

When I got to the climb at Richter Pass I was still feeling strong and passed quite a few people. My family was all over me on the bike – they cheered as they drove by, they were on the side of the road, they were everywhere. At one point, as they drove by slowly (I know it’s frowned upon, but man did it feel great to have the support) I could just see my baby girl’s eyes peeking over the side of the window frame. It took a few seconds of talking to her and then I saw her expression change to one of recognition. Just then, they had to speed away to keep traffic moving. I was laughing for the next kilometre.

At the half way point I refreshed my Cytomax (really getting sick of it now) and stuffed in some roasted potatoes.

With about 2 hours and another steep climb to go, my bike shoes started to kill my feet. There’s always something that happens that is completely new and unexpected. It felt like my baby toes were jammed in a door and nothing I did could extract them out. At least it made me look forward to the run. I hobbled off my bike after 6:01:28, 31/159 in my division.

Run
I spent a long time in transition (9:24), most of it in the port-a-potty. I’d never actually sat down in a port-a-potty before, but desperate times call for desperate measures. I felt better after the visit to the little blue plastic house and headed out on the run after taking a gel and grabbing a new Cytomax.

I ran a few km’s and started to wonder how I was going to do a full marathon. I saw Jordan Rapp, the men’s winner, go by. I slowed to a walk and did very little running for a few km’s. I saw Theresa Macel, the female winner go by and a few other pros. Eventually I got insanely bored of walking and was driven to run in order to get it over with.

I didn’t see my family yet, and was desperate to ditch my still-full Cytomax bottle, yet too cheap to toss it. The thought of passing it off motivated me to run - amazing how your judgement changes after 8 hours of going all-out.

Finally I found my slow and painful groove (nothing at all like running fresh, even after running 3 hours). I saw my friend Chris Allan go by the opposite way and he looked strong. With two miles to go before the half-way turnaround, I saw my husband David. He had the handycam and was there with Sean Rogers, a friend of ours who had come to watch. Totally against all rules, they ran along with me and cheered me and other racers on.

At the turnaround I saw my parents and my mom even ran along with me for a bit. David saw my gritted jaw and decided to keep running with me. He ran beside me, sprinting ahead to whip up the spectators into a cheering uproar and then filming me. I was too tired to protest. He was the most awesome supporter ever. Everyone around us got extra cheering as a result. I walked the aid stations and gradually made my way into town. Finishing under 12 hours looked possible, but it would be tight.

My discomfort seemed to increase exponentially during the last 5 km’s. I felt as though I had nothing left and was running on autopilot but I knew I couldn’t quit. I literally couldn’t stop, otherwise I knew I’d never start again. On the IMC course, you pop out near the finish line but then have to do a cruel out-and-back that seemed about 2 km’s. Thankfully, I saw many of my friends and supporters: Erin and Andrew Harlos, Brian, Brenda and their daughter Sophie (who high-fived me), Ken Lee, Jill Savege, and others I heard but didn’t see.

At long last I stepped over the finish line and felt such relief and happiness that I was crying and laughing at the same time. I was an Ironman! It was a magical moment.

My final time was 12 hours, 3 minutes.

Post Race
I felt like an Ironman for at least 5 minutes before my gut turned to something significantly less solid than iron.

I spent the next hour in the medical tent until I could walk out and see my family. In another cruel turn of events, we had to get my gear out of transition (I had forgotten to bring the little pass for a designate to do it).

David accompanied me and when we were almost at the front of the line to get out, I had to make a desperate search for the port-a-potties again. I barely made it and David made me keep the door unlocked because I guess I didn’t look so hot. Finally we got back to the car and loaded up. I vomited twice on the way home (not in the car, thankfully). I showered and fell into bed, but I couldn’t even take in a sip of water. At 4:30 I woke up, and then it would be two more days before I could sleep because my body felt so wired and tired at the same time.

Two days after the race (Tuesday) we ventured into town. Everyone was gone. The place was almost back to normal. I felt like I had just missed a great party. We went for lunch at The Bench and David struck up a conversation with a neighbouring party at the restaurant. Turned out to be Belinda Granger. She autographed my race guide. I felt complete.

The Big Push

2009-07-18T21:13:00.000-07:00

Hard to believe I am in my last build month before Ironman Canada on August 30th. I went up to Osoyoos and Penticton (IM country) for a week with my parents and Hannah. I was able to ride the course almost twice and go for a long run in the heat, and swim a little in Lake Okanagan.

The biggest thing I learned was that I need to eat (on the bike) about twice as much as I thought I would need. After my first ride, I was exhausted and couldn’t imagine running a marathon. However, I rode 130km of the course again a few days later, and ate more than the first time and I actually felt pretty good afterwards, capping it off with a 40 minute run.

I’m trying to swim more for the next month, because I still feel a little weak on the swim. I’m also trying to ‘manage’ my heel injury which is looming but isn’t slowing me down too much. I’m trying a bunch of therapies including using the Strassburg sock (to help with Plantar Fasciitis), using orthotics, stretching, icing and massage. Just need to get through one more month....

Meanwhile, Hannah is cuter than ever (the photo is from a few days before her first birthday), making it super hard to leave her for the 7 or 8 hour workouts once a week (the long ride) and for shorter periods in between. But, I think in an unexpected way, training is getting both Hannah and I used to gradually increasing separations...so that hopefully the transition back to work will be easier.

Blissful Thinking

2009-06-26T21:52:00.000-07:00

This is a funny story. I discovered these date, nut and chocolate confections called Bliss Balls at the local Whole Foods and my husband and I became addicted to them. Pretty soon I’m bringing home four packages of 8 Bliss Balls (which really are blissful) and we’re popping them a couple times a day. Luckily (we justified) they’re relatively healthy (dairy free, wheat free, mostly raw, mostly sugar free) and they pack a great carb punch for post workout (or pre, or in-between) snacks. The only problem was, as with any addiction, it can get a little pricey. So, when I found out they were locally made by New World Natural Foods, I e-mailed them to see if I could buy them ‘direct’ or even ‘in bulk’. I sheepishly added in my e-mail that the reason I am eating so many is that I am training for Ironman Canada.

I immediately got a response from the company who not only told me that I could buy direct, but also that they would be interested in sponsoring me!

So, the following week we picked up some organic granola, organic almond butter, assorted chocolate Bliss Balls, and assorted Live Bars. It took less than a week to give away everything to the hungry athletes around me. I didn’t want to go back to them too soon but now I’m in withdrawal. Probably a good thing, as I’ve been cutting back my workouts due to leftover fatigue from the Half Iron race and I wouldn’t want to turn into a ‘bliss ball’ myself!

My husband and I pondered some of the fun things you could do with a “Bliss Ball” sponsorship, but now that we have a baby we decided it would have to remain clean cut and thought “Powered by Pure Bliss” might be a good slogan for a bike jersey. We’re open to suggestions from the wider triathlon community out there!

For now, New World Natural Foods are available across Canada, but their stuff is SO good, I’m sure it’s only a matter of time before it breaks into the US market. In the meantime, if you are in Canada, you can find them at Whole Foods, Planet Organic, Sweet Cherubim bakery (Vancouver) and other retailers. It’s worth the journey!

Milestones

2009-06-18T20:20:00.000-07:00

Warning: don’t bother reading this article if you’re not an ardent triathlon fan or triathlete. It could bore you to death (or at least to tears, which may be embarrassing).

On Sunday, June 7, I raced in the Oliver Half Ironman. It was the third time I have done this race, as it is a beautiful course and not too far from Vancouver. It was a milestone race, because I have done it twice, pre-baby, in 2006 and 2007. It was also the first time I put the new training program to a real test. So, after popping 4 Ibuprofen and taping up my sore heel, I was ready to go.

Race conditions were near perfect – a moderately warm day after a week of blistering heat and relatively calm after a day of strong winds. There was nearly double the number of participants compared to 2007, and the transition was moved to a larger venue that was at least a few hundred metres from the swim exit to accommodate the masses.

The swim was a 2 km single loop lake swim. I concentrated on not kicking for the first section, which really helped to control my usually-panicky breathing that borders on hyperventilating. It still took me 400 metres to calm down enough to breath bilaterally. The swim was crowded enough that at one point when I turned my head up and left to suck in some air, I was mirrored by a male competitor who was exhaling at the same time, and I instantly knew he had dined at the new Greek restaurant the night before. I erred right a little too much and nearly smacked the balloon like buoy, but at least I was on course. In the end, I was able to cut 2 minutes from my previous best swim time on this course, coming in at 37:27. I’m not a swimmer, so I was 312th out of 906 competitors at this point.

After a long, barefooted run to the transition, I swallowed two more Ibuprofen, swigged some Cytomax and hopped on the bike for the 93-km course (slightly longer than a standard half iron). I got ready to eat one of my two carefully unwrapped Cliff bars from my Bento Box, and promptly dropped one on the ground while going about 40km/hr. Oh well. Next time I won’t unwrap them ahead of time so that they stick together when I pull one out.

I gained some time on the bike course, finishing after 2:44:06 (average 34 km/h, or 21.25 mph) and ranking 154th. I pushed the bike and experienced strong adductor (groin) fatigue. This is something I have never experienced before and it haunted me on the run as well. But, I cut nearly 8 minutes off my 2007 time.

Heading into the run, I felt fatigued but managed to average a 5:10 minute per km pace (or about 8:16 min/mile) and finished in 1:48:11, which was about 2 minutes faster than my previous best time in 2006.

Overall, I cut off 14 minutes from my previous best time in 2007. Still, my favourite part of the race was seeing Hannah in the crowd (feverishly being carted over to where I was showing up next). She didn’t really recognize me, but seeing her little face scan the blur of people going by was a real boost.

Post-race, I wish I could say I had a snappy recovery and have hit the training plan verbatim. In truth, I have been fatigued and sluggish for nearly two weeks. I read that recovery time can be influenced by “training age” and I am a relatively young 4 years old in these terms. So, I guess I just have to be patient.

Anyway, a more important milestone came up today - Hannah turned one year old on June 18, 2009! Happy Birthday, Baby!

Tri-Vacation with a Baby

2009-06-15T21:49:00.000-07:00

Last weekend, June 7, I raced in the Oliver Half Iron in Oliver, BC. Oliver is about a 4 hour drive from Vancouver, but it took us 5.5 to get there, and 7.5 hours to return because Google Maps vastly underestimates the times for those travelling with a baby. Needless to say, I’m looking into flights for my next trip up.

For those considering driving out of town to a race with a baby, this is my experience, for what it’s worth.

The theory was to leave Vancouver at 6:30 at night. According to my sister, my (adorable) nephew conks out during such drives because it coincides with his regular night-time sleep. Sounds logical. Then, all you have to do is transfer the baby from car-to-crib when you arrive. Sounded a bit tricky, but worth a try.

Well, Hannah has never loved the car to begin with, and that pretty much sums up the entire trip.

She took a refreshing 40-minute nap between Vancouver and our first gas station (where Daddy introduced her to a local Harley-Davidson rider). After that, she impatiently protested her confinement to a car seat for 4 hours and got grumpier and more hyperactive as she grew more tired. We stopped several times (Maybe she needs to burp? Maybe she’s thirsty? Maybe she wants to stretch her legs?). Maybe she’s just bored. Finally, about 45 minutes from Oliver, she dozed off.

Once we arrived (at midnight) we were warmly welcomed to O’Reilly’s Organic Farm Bed & Breakfast by our hosts David and Allison (coincidentally, they share our names). We fumbled around as we tried to get Hannah into her bed, which my parent's had set up ahead of time, as seamlessly as possible. I guess we failed miserably, as evidenced by her renewed wails which made us wince for the sake of our hosts.

She eventually settled down in her new room, and I don’t remember anything past 2am. It seemed just moments later that I was awakened by beautiful sunlight and a warm breeze streaming into our room (that and Hannah’s little voice babbling happily away).

Saturday was full of the usual preparations: package pick up, eating, a light workout and other pre-race rituals. Sunday was the race (separate blog entry on that one).

On Monday, we decided to travel down in daylight hours. This was probably even more of a mistake. It took us 7.5 hours because this time Hannah really was hungry, thirsty, bored, needing to burp and wanting to stretch her legs. On the plus side, we got to try out some old-school teeter-totters in a small town that we otherwise would never have found.

When we weren't stopped, she thrashed her head back and forth in the car seat and threw her soft toys around in the back. I got a little woozy staying in the back seat with her, and in the commotion we forgot to refuel at what turned out to be the last opportunity to do so for 134 km. But, we discovered that our fully loaded Audi with 2 bikes mounted on top could go over 600 km on its 55-litre tank. Who knew!? I’m keeping the receipt for the 54.54 litres of gas which the car sucked up thirstily after we coasted it back into Hope without using the air conditioning or mp3 player.

Like I said, next trip up (July 2) I’m flying with Hannah and leaving the driving to the big kids.

Anyone Have the Time?

2009-05-27T19:53:00.000-07:00

Time is a precious commodity, especially for parents. Even more especially for parents who want to train for Ironman. Finding time to write my blog has been a challenge lately, as training volumes are increasing and when the workout is done, sometimes I’m too tired to even think. Meanwhile, Hannah has more energy than ever and has been walking up a storm since 10.5 months, but she still stops to smell the roses, so to speak.

Thankfully, I’m at the start of a blessed taper for an upcoming half-ironman distance triathlon, the Persona Oliver Half Iron on June 7. This gives me an extra day off next week and I’m already looking forward to it. Of course, I’ll be using it to pack and prepare for not only the race, but also the long drive up to the interior of the Province of British Columbia, to a town called Oliver. It’s one of the ‘wine capitals’ of Canada, so we always make time to visit a few wineries and stock up.

Being a mom-triathlete is not the most balanced lifestyle. For instance, it’s hard on friendships. It’s hard to make friends with other moms because I’m always working out in my ‘spare’ time and I feel like a bit of a freak around them. It’s also hard to build friendships with other triathletes (among whom I feel quite moderate) because I need to keep my training hours flexible, I train when others are at work, and I usually have to rush home after the workout is over. I’ve considered posting a personals ad on Craig’s List, but I’m not sure that I’m ready to commit.

Meanwhile, my mom has been trying to match me up with women she meets on the street. The latest candidate is a physiotherapist (that’s a plus) who “is really nice, new to Vancouver, and about my age.” But, I find out that she isn’t a mom and she isn’t a triathlete, so I don’t think it would work out in the long run. “When could I possibly nurture a new friendship,” I ask my mom, “when I can’t even maintain the ones I have?”

Things are so hectic that yesterday, probably for the first time in my life, I realized that I actually forgot to eat breakfast. I’ve skipped breakfast before in my life, or else not had time to eat it, but I can’t remember ever truly forgetting. I only realized it when I ran out of gas half way through a high-intensity workout and a person who was training beside me joked, “What, are you stopping for lunch?” as I pulled out my snack pack. I replied that I was starving, and then I realized why. Hannah had eaten well, but I hadn’t.

So, to all my current friends, and those I have yet to neglect, I hope you’ll understand why I haven’t had you over for dinner in a while…and Mom, one of these days I will call up one of the friends you make for me!

Every Step of the Way

2009-05-14T10:20:00.000-07:00

It’s never good when a physiotherapist looks at you and says ‘hmmm, you’re an interesting case…’ when really, I just want to be regular, run-of-the-mill, middle-of-the-pack, average, when it comes to injuries.

“At first I thought you were JUST a butt-gripper,” he continues, “but you’re actually a butt gripper AND a back gripper.”

Sounds painful...

Actually, it has been painful but not in ways I’d expect from back and butt gripping! I had intense hip pointer pain when training for both the Vancouver and Boston marathons (2005/2006); heel pain (like Plantar Fasciitis, but not quite in the right spot) in 2008 and 2009; an upper back/shoulder tightness that needs to be relieved by ‘cracking’ daily; and, post-partum carpal tunnel syndrome in both arms.

It seems that my pre-existing posture (created through years of ballet as an adolescent), combined with training that pushes my body, and baby care activities that tend to make your posture even worse, has created the perfect storm.

So, I’ve spent the past few weekly sessions practising how to stand, bend at the hips and work (or at least find) my ‘glute meads’. I feel like I’m going back to the drawing board, but I hope it is a case of one step backward, two steps forward. Of course, I have to try and make these steps while using my core in the “right” way - something babies actually do quite well when they are learning to walk. My daughter is already teaching me!

On the positive side, I’m finally learning how to run without the telltale ‘duck’ turn-out of a former dancer, and I’m finally learning how to stand without hyper-extending my back. Plus, I'm pretty stoked about having some new exercises to add to my strength sessions (ha ha).

I guess when they say you learn something about yourself in Ironman, they mean that it happens every (turned-in) step of the way.

A Good Fit

2009-04-22T20:53:00.000-07:00

I have been meaning to get a proper bike fit ever since I bought my Cervelo P2C three years ago (really, I should have had a bike fit before I bought any bike at all). So, I jumped at the opportunity to get fit by a professional triathlete when the opportunity presented itself.

I was training at Peak Centre on the CompuTrainer. In walked Jordan Rapp and Jill Savege who are, incidentally, engaged and probably one of the nicest couples in triathlon. I felt like I was meeting celebrities! As it turned out, Jill had happened to have randomly met my mom the week before while at work (a weird coincidence, considering my Mom had no idea who Jill Savege was, other than a really nice person to talk with). Jordan was in town to train bike fitters (he is also Chief Technology Officer with Slowtwitch.com). I took this chance meeting as a sign and asked Jordan if he would fit me on my bike while in town.

Working with what he had (i.e. me and a bike already purchased) Jordan came to my house and did a consult. He put me at a steeper, more aggressive angle. My husband said that now I looked like a Triathlete. I tried out the new geometry on the CompuTrainer at the next organized indoor race and I had my best ride to date.

When the weather improved, I tried it outdoors, where I noticed the more aggressive angle and I had to get used to having more weight on my arms. It actually feels better the faster I go; definitely not a position for a sightseeing type of ride. I also feel more stable when on my aerobars.

I also bought new cranks (on eBay) and a new saddle on Jordan’s advice, and I’m excited to try these out as well. Jordan has been great about providing post-fit support via e-mail and even offered to check out photos or video footage of me riding if I need more input.

At the beginning of June I’ll be able to give it a real test on the Persona Oliver Half Iron course (photo shows me in the old bike geometry in 2006), since I also did this race in 2006 and 2007. All-in-all, I think it was the best investment that I could have made in my bike.

Sleep

2009-03-15T21:40:00.000-07:00

Sleep. It makes all the difference. I’ve been behind on my blogging because until now I had been seriously sleep deprived. I was grumpy and tired looking.

The problem was, Hannah was waking up every 3 hours or so at night, and at random times. She would scream and then when I picked her up, she would burp and then, if she wasn’t too awakened, would go back to sleep after burping. This is probably not uncommon in babies up to 3 or even 6 months, but Hannah started getting worse at around 6 months.

We tried everything: sleep behaviour books up the ying-yang; I took her to our doctor; then the pediatrician; we tried all sorts of homeopathic drops and Ovol; we took stool samples (the most disgusting task yet as a parent); I cut out gluten (wheat) and lactose from her diet; I changed her crib position; I changed when I fed her; I tried night feedings, evening feedings and just-cereal feedings. The pediatrician said her digestive system was immature, and then on the next visit he thought she must be a ruminator/tooth grinder (which can cause air swallowing) and advised giving her Tylenol or Advil at night to knock her out. I tried this for one night and not only did it not work, I felt wrong about it.

Finally, I read that some babies don’t tolerate the iron supplement that is typically added to enrich baby cereals. So, I cut out the cereal (pablum) from her diet. Problem solved…I think. We are going onto night five and she has given us up to 7 hours straight. I think her sleep habits took a bit of a hit from all the commotion because she still wakes up once but she doesn’t burp. I am hoping that now we can get back into a rhythm.

With the lack of sleep I actually wondered if I was going to be able to go through with IM Canada in August. David encouraged me to wait until making any decision and now I’m glad I put it out of my mind. I’m also into a recovery week so I’m going to try to concentrate on taking advantage of this and resting up!

Milestones

2009-03-02T02:31:00.000-08:00

We recently celebrated my Mom’s birthday and it promises to be a great year because she also just retired from 40 years of nursing. She is very excited. I am very excited. Hannah, if she could speak, would be very excited.

But, it is not all about me (actually, it’s not about me at all, it’s about Hannah!). This is my Mom’s first opportunity that I can remember to do what she wants to do, when she wants to do it. One of the things she has committed to doing is to walk/run her first 10k race - the Vancouver Sun Run in April. She is learning first hand the joys of training – and that it can hurt! But, she is persevering.

It wasn’t until having Hannah that I started really appreciating my Mom. Let me qualify that: I appreciated my Mom, a lot, but now it is on a deeper emotional level. Now I know how much she loved me and why she put up with everything I put her through and why she still loves me!

My Mom’s support for my training isn’t something I take for granted. I know it must be hard for her to see me run (and bike and swim) myself into the ground at times, and that she worries about the potential for injuries, immune system shut downs, and the suffering.

I promised that I would ‘just do one’ Ironman and see how it went. Every now and again she seeks reassurance and when we are joking around she might ask “After this, are you going to do something normal?” If I’m being a jerk, which I normally am, I refuse the bait and feign ignorance. What’s not normal about swimming, biking and running? But, underneath I know she just wants to make sure I don’t harm myself, or my relationships, with my OCD tendencies.

I also don’t take this year for granted. I am trying to cherish every moment, even when it is tough. I will never again have a year (6 months to go) when both my mom and I aren’t working, I have an adorable baby, and I get to train for my first Ironman. Sometimes I wish I could just stop time from going by so quickly!

So, here’s to you, Mom. I wouldn’t be able to do this without you, and I hope I can show you even a fraction of the love, support and compassion you’ve always shown me. Now get running!!

Nutrition During Training

2009-02-17T21:14:00.000-08:00

Every athlete knows that the keys to recovery are rest, and proper nutrition. And, I’d hazard a guess that every new parent spends time contemplating when, if ever, they’ll be able to sleep peacefully through the entire night, again. So with little control over the rest side of the equation, the least I can do is nail the nutrition angle.

I know everyone says “moderation” is the key. But, I don’t do well with moderation. I try, but I just find that I gravitate to the extremes in most things that I do. For example, I just made batch “healthy” cookies (see recipe on this blog December 7). But, I pretty much sustained myself on them for half of the day. Also, lately I’ve had a craving for dark chocolate come out of nowhere. My husband has competition for the chocolate in the house whereas it used to sit untouched, exactly where and how he left it. So, I definitely have some work to do.

On the plus side, I do know what I should be doing and I am getting better in some areas. One of these areas is protein. Being a near vegetarian, a nursing mother and an athlete makes demands on a person’s body for protein. With the longer distance runs and rides, the last thing I want to do is to start tearing down my own muscle because I’m not taking in enough. I already drink about 4 cups of organic soy milk a day, which is fortified with calcium and vitamins, but I’m also making a conscious effort to eat tofu, legumes, eggs or fish every day at lunch. In the mornings I make a smoothie with banana, frozen berries and soy milk and now I’m adding a scoop of whey protein powder (26g of protein) into the blend.

On the vegetable and fruit side of things, I’ve been receiving a weekly delivery of organic produce and this forces me to prepare and eat more greens. It also provides variety so that I don’t slide into a fruit rut. For example, this week we got green peas in the pods (snap peas) and red kale. Normally I might not think to buy these items.

The other aspect of nutrition during training is what to consume during the workout itself. This takes practice, practice, practice. I’m currently practicing with grape Cytomax powder in my water and Carboom energy gels. This almost got me through the last 2 and ¾ hour run but by the 2 hour mark my quads were seizing up. My theory is that I was dehydrated, so I’m going to refill my water bottle more next time and see if that helps. Another term for ‘practice’ is ‘trial and error’.

The main challenge for me is finding the time and energy to make nutritious choices, especially when instant-gratification alternatives are on hand. Dark chocolate aside, you won’t find any pre-packaged, highly processed or junk food in our house. Almost everything is organic and as unrefined as we can get. So, even if I turn into a cookie monster for a few hours, at least they are home made and organic cookies and at least I know that tomorrow, I’ll be left with the kale and the peas to eat.

Lucky to Suffer

2009-02-10T11:22:00.000-08:00

I've just read an article about Jamie Whitmore, the former Xterra World Champion who was sidelined by cancer. It was in the October issue of Triathlete Magazine. This is one of the most heartbreaking and amazing stories since Lance Armstrong's struggle with cancer, except that her story is going on right now.

Jamie wrote on her blog (February 2):

"I never know why so many people complain about running. I would trade places in a heartbeat with anyone that hates it that much."

She writes this while training on an elliptical, which she had to get to using a cane to walk, and wearing a brace. She also has a tube coming out of her back.

Today while I did my high intensity run at the gym, I thought of Jamie and I felt a spring come to my feet. How lucky I am to be able to suffer on the treadmill.

Training Plan

2009-02-05T12:36:00.000-08:00

Training has officially begun! For IM Canada, which is at the end of August, January is a kind of natural start to the training build up. Although I started back in September, it has taken since then to get back to where I would have been if I hadn’t had a baby. I’ve had a few questions about my training plan so I’ve dedicated this blog entry to outlining it.

My training plan is periodized over 4 weeks, so it builds during weeks 1-3 and then there is a recovery week. I also try to have one full day off a week. The workouts are as follows:

Run: 3 x per week
Bike: 2 x per week
Swim: 3 x per week (usually turns into 2)
Strength/Core: 2 x per week

A typical training week looks like this:

Sunday – long run, for January it ranges from 2.25-2.5 hours in weeks 1-3, and 1.25 hours in the recovery week.
Monday – OFF (yay!)
Tuesday – Afternoon Zone 3 (intense) run, on a treadmill at 2% incline.
Evening: Swim (focus on technique, not fitness)
Wednesday – Strength, flexibility and core work (an hour if I focus)
Thursday – Morning swim (back by 7am) Afternoon – Long bike, for January it ranges from 2.5 to 4 hours in weeks 1-3 and 2 hours in the recovery week.
Friday – Strength, flexibility and core work. Easy run (30-50 minutes)
Saturday – Morning swim (back by 8am, take Hannah for her splash-around at 9am).
Afternoon: High intensity bike ride.

Cycling is done on a Compu Trainer right now, but when the weather gets better I look forward to going outdoors. The Peak Centre has teamed up with a riding club called Ride with Rendall and we compete on the Compu Trainers in a kind of virtual race. It’s a great way to use technology to make stationary cycling more compelling.

The strength work I can do in an hour if I’m really focused, which I rarely am and so it sometimes drags out all day. I use the planter in our courtyard for my “bench”. Neighbours probably think I’m a fanatic. OK, so maybe I am.

Running is done solo. I haven’t found a training partner who is flexible enough to meet my schedule, or even one that isn’t working during the day. I keep chatting up girls at the Peak Centre where I train, and hopefully I’ll meet someone soon (now I know how guys feel!).

On a side note, I got hit with a bad sinus cold last Sunday, so I’ve missed a long run and a high-intensity run. I’m going to have to do some research into how to keep my immune system functioning at a high level so that I don’t get taken out by every bug that goes around. Thankfully, Hannah has stayed healthy and high-energy as always.

Emotional Life

2009-01-26T14:32:00.000-08:00

At seven months of age, Hannah’s emotional life is taking off. She has a budding sense of humor, protests when things don’t go her way, and is really proud of herself when she ‘walks’ with our help.

Just as Hannah has been grappling with these emotions, I’m still grappling with the lack of control over some of mine. I thought it would end after pregnancy, but it seems I can’t watch an episode of Grey’s Anatomy without crying. At least I’m completely unabashed by it now, whereas in the past I would have been squirming, determined not to cry in front of anyone, not even my husband. He looks over at me and comments – Geez, maybe we shouldn’t watch this program – you look drained!

Hannah brings out not only new emotions, but new behaviors, too. We recently discovered (Lord knows how but I’ll credit her Dad) that if we squatted, hands in front of our feet, knees open, and then jumped straight up in the air and ribbitted like a frog, it made Hannah laugh. Really laugh.

Her enjoyment of our undignified display was so infectious she had me, her Dad and two grandparents all jumping and ribbitting in the kitchen. Not sure how this will affect her intellectual and emotional development, but she seemed to enjoy the moment. Actually, it turned out to be a killer quad workout as well…

How is this all relevant to training? Well, all I can say is that if I didn’t have that physical break in the day, where I could carve out some time for myself, I might revert to ribbiting (or moo-ing, baa-ing and quacking) a little too much to feel comfortable in civil society. And, if I couldn’t burn off excess emotional energy by running, biking and swimming, then I might end up crying more often than during Grey’s.

Actually, sometimes swimming makes me want to cry... but that’s a whole other blog.

Back in the Swim of Things

2009-01-20T20:10:00.000-08:00

Determined that Hannah will be a better swimmer than her mom, I signed Hannah up for lessons at the local swimming pool. The lessons are held in a small teaching pool, an amenity I never took notice of in all my time at the aquatic centre. Ditto the ‘family change room’.

Of course we were late getting to the first lesson. I hate being late. I walked as quickly and efficiently as I could to the front desk while David parked and I somewhat doubtfully inquired if there was somewhere that both parents could go to get the baby ready. That would be a great idea, I thought. Lord knows I could not manage all the regular swim gear, diaper bag, winter clothing, towels and baby on my own. The attendant gave a knowing nod and very patiently pointed me on my way. Things were shaping up.

I opened the door from the deserted hallway into a sea of chaos. Seems everyone was late. The ‘family’ change room is about as big as a generous walk-in closet, with a communal change table in the centre. Children were positioned head-to-toe and head-to-head as parents tried to eke out their precious territory, let alone defend it, on the change table.

There were at least 15 kids and their parents going in to a lesson, and about the same number coming out. Add to the chaos the din of crying babies, hair dryers, and about 8 sets of parents cooing, cajoling and distracting the roster of babies on the change tables and it was great mental training for keeping cool in the transition zone of a major triathlon on race day.

While I got into the scrum, David joked around with an outgoing couple. He has a way of saying what we are all thinking as he told the couple – “You know, it is comforting to hear that other kids can be as hysterical as Hannah - it actually gives me pleasure.”

Finally, we stuffed our shoes into the inadequate cubby holes and walked, not ran, to the kiddie pool. Parents were in their semi-squat positions towing babies around in the water. We arranged ourselves into a circle to sing a song and splash around. I didn’t know the song, and it seemed everyone else did, but we’re quick studies and we caught on pretty soon.

The baby next to Hannah loved the water. He had figured out how to make the biggest splash with little hands and did so with alarming speed, flapping his arms up and down and keeping eyes wide open in the ensuing shower. Hannah, on the other hand, curled her hands into little fists and spent the circle time rubbing the water away from her eyes, incensed that she should get her face wet.

We then ‘rocketed’ around by towing the baby on their backs. Again, some kids seemed to love it and kicked their legs in glee. Hannah squealed until we put her in a semi upright position and distracted her with itsy-bitsy-spider.

Then they had the babies sit on the wall and we let them ‘launch’ into the water (never taking our hands off of them). Hannah seemed to love this. Ditto the ‘throwing and jumping’ into the air. In fact, I think she loved anything that took her farther away from the water.

Next week we do submersions. I’m sure Hannah will love it.

Housebound

2008-12-29T10:17:00.000-08:00

In Vancouver, British Columbia, we’re used to a rainy winter. It starts in October and pretty much rains until March. The up side is that it is usually mild. Not this winter. After a relatively dry November, and mild start to December, we got hit hard with the snow over the holidays (photo shows view from our front door).

West Coast snow is wet and heavy – twice as heavy as the snow that falls to the east of the Rockies. It is usually followed by alternating rain and sub-zero temperatures, leaving us with icy roads, slush, blocked storm sewers and finally, floods.

Needless to say, the snow, infrequent as it is, brought our fair city to a halt over the Christmas period. I couldn’t even drag the baby stroller down the street due to the snow banks. Hannah didn’t seem too impressed with the snow gear, as you can see in the photo, so we stayed home a lot.

Training has had to change gears a bit too. Luckily, the Peak Centre for Human Performance, with whom I am training, adopted out their fleet of CompuTrainers to clients. I’ve had some indoor-fun on the first part of the IM Canada course, and my husband raced against a cyborg cyclist on the Honolulu World Championship course (it was a bit of a nail biter).

Running has been better. I have done some workouts on compact snow and others on an indoor treadmill (painful but necessary for the speed work). Today, I swam for the first time because getting to the pool was nearly impossible given the level of motivation I have for swimming.

I’ve set up Mommy-and-me play areas so that I can do my strength and core work alongside Hannah, who just seems to do it naturally anyway (picture shows Hannah with the foam roller that is great for tight IT bands).

Even though I’ve been at it for 4 months, psychologically January feels like the real start of the training program for IM Canada (August 30, 2009). In a fit of hyper-enthusiasm, I signed up for the Oliver Half Iron to be held June 7, 2009. It’s a beautiful, relatively easy course that I’ve done twice before, so my performance will be a bit of a bellwether for my training post-baby.

With training being my main reason for getting out of the house, I’ve been feeling a bit cooped up lately. I had to laugh when it was my husband who said today that he was going stir crazy, after he’s had just a few days off of work. Whatever situation I may be faced with weather wise, I just remember that here, at least, it comes to an end and I’ll be outdoors in the sunshine before I know it.

All Consuming

2008-12-28T15:31:00.000-08:00

Season’s Greetings & Happy New Year!

Triathlon is a gear-hungry sport, and it’s hard to resist the never ending parade of new toys and products designed to make us faster, faster-to-recover, more efficient, or just better looking. Not to mention the travelling to races and tri-vacations.

If you think tri gear is hard to resist, try resisting baby toys. They are designed to delight and develop young minds and bodies. But, the laws of nature dictate that matter cannot be created nor destroyed, so it’s hard to ignore the fact that today’s toys are tomorrow’s landfill material, no matter how many little hands it goes through en route to its final destiny.

So, I decided to cut out plastic as much as I possibly could. This was a simple decision, despite the fact that I could practically hear the eyes rolling in my friends and relatives who undoubtedly think I’m a bit of an extremist (ok, maybe not just a bit of one…)

Anyway, just when we got over lead paint, melamine tainted milk products and Bisphenol-A plastics we hear about a new toxin, or rather, an old toxin newly discovered to be harmful. The flavour of the month is phthlates. Phthlates are an additive to plastics that help soften them, making them more appealing to babies. Problem is, despite appearing stable, the phthalates have a nasty habit of continually off-gassing, a process that is accelerated when the plastic is gummed by a baby.

Are they safe? Well, this is what Health Canada has to say (and Canada hasn't even banned it yet):

"Di(2-ethylhexyl) phthalate (DEHP) has effects on laboratory animals that include birth defects and changes to the liver, kidneys, and reproductive systems. The substance is suspected of affecting hormone systems which makes it a potential endocrine disruptor. Risk assessments conducted by the European Union (EU) have identified DEHP as a reprotoxic substance.

DEHP was assessed in 1994 by the Government of Canada and declared toxic under the Canadian Environmental Protection Act, 1999. In 2005, the EU prohibited DEHP from all toys and childcare articles.

Health Canada considers children under three years of age to be at the greatest risk of adverse health effects from exposure to DEHP. DEHP can migrate out of soft vinyl children's products in response to sucking or chewing. "

Note DEHP is one of many components of plastics, one that happens to have been studied. I have no doubt we will be hearing about other components of plastic in tomorrow’s news. So, why not cut out plastics altogether just to be safe?

OK, so what about alternatives? There are websites full of healthy, toxin and chemical free playthings. One nice site is http://www.babynaturopathics.com/ featuring brands such as HABA, Erzi and Neal’s Yard. I have also found some European brands such as Plan have classics in colourful non-toxic painted wood. US brand Melissa and Doug has a range of developmental toys that wouldn’t make me feel like I was depriving Hannah of popular culture.

Happy shopping (and returning, as the case may be) and my advice is to go for quality, not quantity….after all, that’s the argument that worked for justifying my carbon fibre Cervelo P2C a few years ago.

Tis the Season

2008-12-14T14:35:00.000-08:00

It’s the season for colds. Hannah got her first cold this week. At first I thought the runny nose was due to teething, as she recently sprouted two bottom-front teeth. But, then I caught it as well, and now my husband has it.

Training, babies and colds don’t mix very well. While Hannah doesn’t seem too bothered by the cold, per se, she definitely objects to having her nose wiped, and she definitely isn’t sleeping very well. This means, we’re not sleeping very well either. So, on top of the cold I’m feeling pretty exhausted.

It’s always hard to know whether to rest completely when I get sick, or to struggle through it, after all it’s “just” a head cold and about the only time I feel good is when I’m exercising and my blood is flowing, clearing my stuffy head. So far I’ve kept the schedule, although I am supposed to do my long run today and it’s already 2:30 and we’ve had our first major snowfall of the year. Does this sound like a list of excuses? Probably. I think I need to read a few inspirational stories in Triathlete Magazine and then I’ll feel pumped enough to go out for a run.

Happy training!

Aaron and Vanessa’s Oatmeal Chocolate Chip Cookies

2008-12-07T15:20:00.000-08:00

I suspect these are more Vanessa’s, but I know Aaron enjoys eating them (as do we). Perhaps these are what fuel Aaron on his solidly sub-3 hour marathons. Aaron also publishes a great running newsletter, check out his website at http://www.keepingyourunning.com/

Oven: 350°F
Mix together the wet ingredients in a medium bowl:

1 egg plus 1 egg white (extra egg white is optional)
¼ cup nut butter
1/3 cup apple sauce (non sweetened)
1 tsp, vanilla

Option: use some iron-rich molasses in place of some of the sugar, below

Add and mix dry ingredients:
¾ cup brown sugar
1 cup whole wheat flour
2.5 cups whole or quick oats (or combo of)
½ tsp. salt
1 tsp. baking soda
½ cup chocolate chips
¼ cup raisins (optional)

If mixture is too dry and won't stick, add more apple sauce, egg whites or some soy/rice milk.

Spoon into balls (I use an ice cream scoop and make giant cookies) and flatten slightly with a fork. For extra decadence, put a square of dark chocolate on top of each one.

Bake for 10 minutes for smaller ones and 15 for larger ones. Cool on a rack.

Training Zone Progress

2008-12-07T14:52:00.000-08:00

The good news is that the past 10-12 weeks of training have created some good changes in my run training zones (see Figure showing curves for December and August). Since my goal is Ironman Canada, the program provided by Peak Centre for Human Performance has focussed on improving my aerobic threshold, representing the intensity I can maintain for a prolonged period, and lactate threshold, which is the point at which blood lactate starts accumulating quickly, leading to fatigue.

The desired result is to see the lactate curve on the graph shift to the right and downwards. This translates into being able to go faster for longer. During this last training phase, I have shifted my aerobic threshold from 10.5 to 11.8 kph (6.5 to 7.4 mph). Yay!

The bad news is that now I have to train at these higher intensities. In other words, my ‘easy’ run is now going to be less easy.

So, off I went today to test drive the new training zones, as approximated by a heart rate. My new Zone 1 heart rate is 124 to 139 beats per minute, correlating to an outdoor run speed of 10.3-11.8 km/h (6.3-7.3 mph). I got about 10 minutes into the run when a freak squall passed by and it poured, and I mean really poured with sideways sheets of rain. I had confidently decided on not taking a jacket today and quickly regretted the decision. I planned a circular route back home to change, but at the last minute decided against it, knowing I might not leave again if I went home. So, I stuck it out and lo-and-behold 20 minutes later the sun was out.

The new pace felt a lot more natural than the former slower pace and I really hit my zone. I had a great run, listening to Lenny Kravitz albums on my husband’s iPod (which I had given him as a gift but which we now seem to share:)).

On Monday I should be getting my bike re-assessment results, but the preliminary analysis also shows a good improvement. So now I am re-inspired to stick to my plan. It’s working!

Keeping Track

2008-11-26T16:58:00.000-08:00

It’s now nearly the end of November and I’m coming up to the blessed recovery week. It’s been a good month: no injuries, I’ve stuck more or less to the plan and did a swim workshop based on the Total Immersion techniques. The only casualty has been the strength/core/flexibility sessions – which should be the easiest since I can do them at home. But, the combination of them being my least favorite and the fact that I don’t carve out a time has led to some missed sessions. I’d never have noticed this if I didn’t track my workouts, because I mentally gloss over the missed strength sessions, always intending to make it up later, until later turns into the next scheduled session.

I am a bit of a freak when it comes to documenting and tracking things (or so I’m told). I document my workouts – what type, duration, average and max heart rates, time ‘in zone’ and so on. This may sound like a lot but I purposely resisted replacing my old Polar heart rate watch (which had distance and downloading capability) because it sucked up way too much time and there always seemed to be some quirk with the process. Plus, I found it tedious to get wired up for every run or ride (mp3, heart rate monitor and foot pod). So, I am trying to go with the simple is better plan. I have a simple bike computer and a simple heart rate monitor watch. Still, I manage to find things to track.

On the plus side, having a baby’s activities to track is a great salve to those of us who feel the need to track things. I am tracking Hannah’s primary activities – night sleeping, naps, nursing and hysterical crying bouts. So far the main trend has been an increase in the duration of the hysterical crying before she goes to sleep at night. I think she’s figured out what we react to…

I guess old habits die hard. In my old (paying) job I had goals and objectives and monthly reports. Now I channel this energy into my training and Hannah. Just somebody please stop me if I start to making to-do lists that say “laundry”, “clean up toys” and “make dinner”.

Two Months into Training

2008-11-04T10:56:00.000-08:00

So far I have two months under my training belt and I am headed into month three with the feeling that I have settled into a bit more of a groove. But, it’s a real juggling act.

I have been following a customized training plan put together the Peak Centre for Human Performance. After measuring my response to exercise on in terms of lactate production and VO2 max when running as well as cycling, speed and power output ranges were developed. This allows me to do workouts according to zones of effort, with zone 1 work being the slower and longer workouts and zone 5 being the more intense workouts.

So far they have me doing three runs, two bikes, two swims and two strength/core sessions per week, as well as stretching as much as possible. Having a plan that I have total confidence in has been invaluable. Without it, I’d probably do too much of the wrong type of workout and end up injured.

It’s been a bit (actually, a lot) of a juggling act trying to fit in the long workouts. It’s only with the help of my Mom looking after Hannah on her one weekday off, my husband coming home for lunch now and then, and the supplemental food lovingly prepared for us by my mom-in-law that I have been able to manage so far. On weekends, my parents sometimes come over while David and I go out for a bike ride; otherwise, we have to do our workouts separately.

I’ve also been doing an early shift. On Wednesdays I get up at 5am so that I can get my workout at Peak Performance in. They have Computrainers which allow me to do a high-intensity ride on my own bike at a constant power output level (measured in Wattage). I then try to get home before it is time for David to leave for work and, sometimes, even before Hannah wakes up.

On Thursdays and Saturdays I have early morning swim practice. David and I signed up for four days a week with the Canadian Dolphin Masters and we each take two of the four sessions.

It seems to work out that whenever I come home from a workout, it is just in time to catch Hannah needing to eat or wanting her mom, so I almost never have time to stretch while I’m still warm. This is the biggest casualty of the training. Instead, I am stretching at night but without the benefit of having just worked out. Hopefully this doesn’t lead to injury.

After two months I am feeling stronger and have lost all the baby weight. I wouldn’t say I totally have my pre-baby body back, as my stomach and waist still look a bit barrel-shaped to my eye, but I think that will get better over time. One of the best things about having a baby is the realization of how unimportant these things are.

Fasting

2008-10-09T15:30:00.001-07:00

Today is Yom Kippur and I can’t train, or eat for that matter. A fast traditionally accompanies Yom Kippur and it started last night. I asked the doctor at the Vancouver Breastfeeding Centre and our Rabbi and both said that in my case a 24-hour fast would do no harm to the baby (drat). So, instead of swimming this morning I slept as long as I could (as long as Hannah would allow) and have been trying to spend as much time in spiritual introspection as possible.

Really I should be in synagogue praying but I find it hard to follow the service because my Hebrew is a beginner’s Hebrew and I still feel self conscious because I am not yet familiar with the liturgy and all the rituals.

I usually enjoy listening to the Rabbi’s sermon and we were keen to try a synagogue that is close to our new home by attending the family service. We were about to step out the door this morning to walk there when Hannah started screaming.

Is she hungry? Tired? Wet? Bored? Upset tummy? We went through the list and took action accordingly. By 2:00 pm she was finally asleep in her crib and I still hadn’t gone, but at least my husband was able to join his Dad at another synagogue across the street.

In truth I get far more out of reading and reflecting at home than I do in a synagogue, because I don’t have much experience with it. But, I have been inspired by Rosh Ha -Shanah and Yom Kippur to re-start working on my Hebrew. Hopefully this will allow me to get more out of services in the future, as well as counteract the mush-brain effect of nursery rhymes!

Changes

2008-10-08T14:41:00.000-07:00

I think my husband is the sexiest man in the world (I’m not sure how often he reads my blog but I think I have at least a few days before he makes me edit that out). Anyway, this was reconfirmed for me when we attended the Sheryl Crow concert in Vancouver last weekend. It felt, for the few hours we were out, like we were dating again.

In one of those Venus-and-Mars type moments, we both recently commented on how weird it was to be out without Hannah. I then proceeded to say how it felt like I was missing a part of my body, while he started to say how he could almost forget we had a baby!

So yes, I guess a lot of things change when you have a baby. But, not in the way people seemed to imply when I was pregnant, with the ‘just-wait-until-you-have-the-baby’ and ‘enjoy-it-while-you-can’ kind of comments. It’s more like there is a different lens on my eyes, and a different filter on my ears.

One change as a result of these filters is in how much more I appreciate spending one-on-one time with my husband. We really had fun at the Sheryl Crow concert. We were out of our seats dancing for nearly every song and enjoying each others’ company in the way that came so easily when we first met and still had that new-love giddiness.

Another change is in the way I hear lyrics. It’s cool how the same songs I’ve listened to many times have new layers and meaning when I think in terms of Hannah. The line in her song “Light in Your Eyes” makes tears (of happiness) come to my eyes thinking about how much lies ahead for Hannah:

You're just beginning…

You haven't missed it - it's all ahead of you

And, her line:

It’s not having what you want
It’s wanting what you’ve got

from Soak up the Sun fills me with a deep sense of satisfaction that I wish I could freeze because right now I feel like I have everything I could want, but I know that one day I’ll start to crave more, which leads to feeling less satisfied.

Sheryl saved her song Detours for near the end, explaining it was about how life can hand you all sorts of funky challenges but in the end it is the detours that make you stronger. Her lyrics make me want to be there for Hannah the way our own moms have always been there for David and I:
Mother, I know you are with me

You were there when I took my first breath…

Well, I’m going to go and find my husband to tell him how much I appreciate him because, as Sheryl says:

The question is:

Does anybody want you?

Does anybody need you?

…All I really know for certain, babe

Is that Love Is All There Is

What’s in a Name?

2008-09-18T15:28:00.000-07:00

This week, Hannah reached the 3-month mark. It’s a bit of a milestone because everyone told me that it takes about 3 months before a baby settles down. I have found this to be true. Hannah has started to laugh, and to cry less. When she does cry, I have a much easier time understanding why. She also sleeps in more consolidated chunks of time.

We celebrated this milestone, coincidentally, with Hannah’s naming ceremony. This is a Jewish tradition (among other cultures) called a Brit Bat and usually takes place closer to the birth, but we wanted to take advantage of the fact that several of my family members would be here in Vancouver from England.

The ceremony was beautiful. It was a gorgeous Sunday morning and about 40 family members and close friends convened at my husband’s parents’ house. At about 11:30 we gathered in the living room along with the Rabbi who married us. My husband and I made some brief speeches and I asked my sister to read a poem. Actually, I had planned to read it myself but was too overcome with emotion (which I didn’t see coming). After lighting a candle and explaining the meaning of Hannah’s names with a tribute to family members past and present, we feasted.

Some people gave gifts, which was not required, and we were totally spoiled once again. Hannah was given some beautiful items for her bedroom and some toys, and our cousins gave a gift certificate for a photography session.

Occasions like this are what make memories, and that was a special one – even if I did have to get up at 5:30 to get my bike ride in.

Renewal

2008-09-09T22:36:00.000-07:00

I love September. The weather is sunny and the air is crisp, and I feel an extra appreciation for each hour of daylight, each minute of sunshine, because I know that soon the clouds and rain will settle in for a long winter. Most of all, what I love about September is the feeling that a new year is beginning.

I have always felt this way, perhaps as a holdover from so many school years, but there are other milestones which seem to mark the passage of time come September of each year.

Happily, my husband and I celebrated our second anniversary September 3. After two months of renovating a new condo and moving at the end of August, we enjoyed our second night in our new home, complete with a room especially for our baby Hannah instead of a corner in the dining room. We celebrated with a special dinner, our first dinner date without Hannah since she was born. We also made a small but special point to renew our commitment to each other, especially after going through some tough weeks of renovating and moving on top of having a new baby. As an aside, I feel all the more admiration for my husband who has put in countless hours renovating while facing a busy time at work.

For me, September also brings a renewed training regime. With swim masters starting up and the end of the race season (where we live) it is a natural time to forgive the sins of the past year of training and to start planning for next years’ goals.

Balance

2008-08-17T14:51:00.000-07:00

The September issue of Triathlete Magazine contains a few items that may hit a chord with those of us trying to balance family and triathlon.

Page 22 contains a letter from Claudia Kretschman, a much more accomplished athlete than I could ever hope to become, who somehow worked graveyard shift for 25 years in order to raise a family and to train, but only while her kids were at school and her husband was at work. It was even more humbling, therefore, when I read Alice’s sombre warning not to sacrifice family time for triathlon, a decision [I] may regret several years down the road.

But, then I considered another letter on page 22 from Alice McHugh Laughlin, VP of Total Immersion Swimming, whose perspective was (conveniently) more in line with my selfish (?) desires. From her letter I took away the thought that balance is a family pursuit, with each member giving and taking at different times. Her advice is to be flexible, compromising, considerate, interdependent and respectful. With 35 years of marriage, a successful business and three daughters under their race belts, it provides me with hope that it can indeed be done without permanent damage!

Further inspiration came on page 14 with a photo of Kathy Winkler winning the 40- to 44-year-old division at the Accenture Escape from Alcatraz race. Oh, and her daughters both set records for being the youngest triathletes to complete the course at ages 12 and 11.

Claudia Kretschman’s sentiment always haunts my thoughts; I am constantly fighting off the guilt that can come with triathlon training, especially as I ponder Ironman. However, the inspiration that comes from other triathlete parents who have ‘done it’ gives me resolve to continue.

Finally, I read the quote below and am keeping it close to my heart these days:

"You don't age until your regrets outnumber your dreams."

- John Barrymore

Queen of Chaos

2008-08-08T20:47:00.000-07:00

Triathletes usually have plenty of time to contemplate the myriad of lessons one can learn from triathlon: discipline, structure, organizational skills, mental fortitude, health benefits, and so on. Well, I’ve been contemplating some of the lessons that Hannah is teaching me, as a triathlete.

The first lesson is how to let go of structure. As a psychologist once told me, I seem to find ways to bring structure into my life. Her advice, to let go of structure for a while, left me feeling strangely perplexed. Letting go of structure felt like tossing out my internal compass. Well, now my compass is oriented on Hannah, and she’s the Queen of Chaos, so goodbye structure, hello planned spontaneity. This means that I plan my day around a workout, but I have little to no control over when that workout will take place. So, I’m learning to roll with it.

The second lesson is around prioritizing. I’m still struggling with this one. I still want to get everything done – housekeeping, cooking, reading, seeing movies, proper stretching, and keeping up with my friends. Pretty much all of these have gone completely by the wayside or suffered severely of late. I’ve focussed my priorities on Hannah, my immediate family and exercising (which keeps me sane).

The third lesson is the importance of family. Without a supportive husband and loving parents who are always happy to spend time with Hannah, I think my sanity would have suffered a lot more by now, and that is something I haven’t (thankfully) had to talk to a psychologist about.

Running Post Partum

2008-08-01T09:43:00.000-07:00

I love to run and bike. A good thing since I don't really like swimming (read: swimming is my weakest discipline). Running post partum feels great – it is even more liberating than before because of the months of awkward motion during the later stages of pregnancy. In order to get out for a run, the day has to almost revolve around whichever activity I want to do. On run days, the first priority (after taking care of Hannah) is making sure I’ve had enough sleep, not relative to pre-baby days, but enough to function. The next priority is getting out for a run. This means trying not to be distracted by the laundry, cleaning, mail. newspaper, more laundry, bed making, e-mails, and so on. Today it's raining for the first time in a few weeks, so I've allowed myself to be distracted by this blog :) Can't win 'em all.

I have been running a few times a week starting July 4, 2 weeks and 2 days post C-section. People worry. I’m told I could stretch ligaments, prolapse my uterus, open the surgical scar. But, all I know is it feels great. I take it easy, just enough for some endorphins. Plus, I’m pushing the stroller most of the time so there’s hardly an opportunity for speed work. So far (6 and a half weeks post partum) so good. No injuries or emergencies, and the public health nurse I spoke to said to do whatever feels good. Yay!

It was on one of these runs that I started wondering if I could do Ironman Canada in 2009 (must have been the endorphins talking). I was too embarrassed to even talk about it at first, except with my husband. After a while, David said “stop saying you’re thinking about it – it’s all you talk about!” (I hadn’t realized this).

Anyway, I’m still thinking about it and will decide when I go up to Penticton at the end of August to watch Ironman 2008. In the meantime, I’ll just concentrate on getting back into pre-baby shape, taking care of Hannah, helping out where I can with renovations we’re doing, and enjoying the summer.

Baby Joggers

2008-07-23T20:52:00.000-07:00

Hannah loves the baby jogger. It is a Mountain Buggy Urban Elite, meant for jogging (http://www.mountainbuggy.ca/) The store clerks told me it was fine to jog with an infant on smooth surfaces, and I couldn’t find anything in the instructions or on the website saying otherwise (regarding newborns). I e-mailed and phoned Mountain Buggy but no response.

We go out on the seawall which is smooth asphalt. She falls asleep right away and generally doesn’t wake up unless I stop. This is good motivation to keep going. Her head isn’t jostled and the ride is plush.

I think the ultimate stroller for triathletes is the Chariot (http://www.chariotcarriers.com/) as it is one of the few that will convert to a bike carrier later on. But, we live in a small condo and walk to shops with small doors and aisles so needed something manoeuvrable. The Mountain Buggy is a good compromise if you can only have (or only want) one stroller.

Rythm?

2008-07-21T20:48:00.000-07:00

Hannah and I have sort of gotten into a rhythm. She goes down at midnight, wakes at 5 or 6am for a few hours and then we both sleep until about 10am. Then, we go out for a walk or run with her baby jogger. The process of getting both of us ready takes about 2 hours but once we’re out the door she falls asleep.

When I get home, the minute I stop the stroller moving, she goes nuts because she is either hungry or needs changing. I’ve figured out that if I can coincide my getting home with my husband David coming home for lunch – then I can have a shower!

Guilt

2008-07-07T16:41:00.000-07:00

I know that along with motherhood comes guilt. I was ready for it. But, yesterday I discovered you can never be fully ready for it.

Sometimes the full impact of having a little person completely dependent on me for her very life hits me full force. When combined with the hormones, sleep deprivation, physical exhaustion of the pregnancy, labour and surgery, the guilt kind of tips you over the edge. I think exercise is the only thing that has kept me from crying sometimes.

I’ve been breast feeding Hannah, so this has limited our time apart. In fact, we hadn’t been apart at all when David’s Aunt offered to look after Hannah so that we could go out. Hannah is two-and-a-half weeks old. Great! Off we went yesterday for a bike ride thinking we had at least 2 hours before Hannah would need to eat again.

At about the 2 hour mark my cell phone rang. Panic. I pulled over and my father in-law asked if he could come visit. I guiltily admitted we were on our way down from a mountain and would be home in 20 minutes. As we got going again, I noticed my rear tire was flat. This delayed us another 10 minutes. I called home and could hear Hannah crying – wailing – in the background. She was hungry. I felt guilty. We cycled home as fast as possible. Hannah’s poor Aunt had been with Hannah crying for about half an hour. An eternity. Poor Hannah – half an hour was even more of an eternity to a two-and-a-half week old.

Word of this event (incident) has already spread through the family. Relatives worry we aren’t bonding with Hannah (we are!). Maybe I really am too selfish to be a parent (I hope not).

I’d rather subscribe to my Mom’s philosophy, which is that a happy Mom (and Dad) is a happy baby. Anyway, I’ve learned my lesson. No more separations until I can pump milk into a bottle. I’ve made an appointment with the local breastfeeding clinic already.

Pregnancy

2008-06-02T12:00:00.000-07:00

When I got pregnant (I know I’m supposed to say when we got pregnant) I could almost hear a collective sigh of relief from parents on both sides. Opinions and advice flowed freely from friends, family and total strangers: “Maybe now they’ll slow down (well, they’re going to have to).” “No more triathlons for them.” “Having a baby is a life changer,” (true, but usually said with a slightly ominous tone). “Enjoy it while you can.” “When are you going to buy a house?” “You shouldn’t run/bike because your ligaments are loose/it makes your heart work too hard/ your body temperature will get too high/ your centre of gravity is different/ you might fall / it’s hard on your joints / you need to rest up for the delivery. And so on.

Luckily, being new parents-to-be, we didn’t have much concept of what we were supposed to do and kept up our running, swimming and biking, albeit at a much lower intensity on my part, and we had to do workouts separately more often as I could no longer keep up with my husband.

Eventually I almost felt I had to sneak in to work on my bike because the pressure to ‘take it easy’ was increasing. Looking back on my diary, my last run was at 32 weeks (a walk-run) but I continued biking regularly (if not quickly) until 38 weeks, swimming until 41 weeks (one week over-due), hiking the local “Grouse Grind” weekly until 4 days over-due, walking and upper body weights. Still, I felt like I wasn’t doing enough. The curse of a triathlete, I suppose.

In the end, keeping relatively fit during pregnancy (except the first trimester, which was a complete write-off) kept me sane, and set me up for labour. Although I had to have an emergency C-section when Hannah wouldn’t tolerate the contractions, I believe staying fit helped me recover from the surgery much faster than I would have otherwise.

How it all Began

2008-06-01T16:10:00.000-07:00

It all started when I met my future husband, David, while training for the 2005 Vancouver International Marathon. “I’ve always wanted to do a triathlon,” I said. David laughed, or maybe he groaned, saying he was trying to get out of it, as if it were an addiction. Little did I know.

That summer, I learned to swim with a swim masters club. By the end of the summer I felt ready to try a Tri.

But, my blog isn’t meant to be so much about my triathlon history as about being a “triathlete new mom”. I know new moms who swim, bike and run are out there – but it’s hard enough getting out for a workout let alone co-ordinating with another mom whose schedule similarly revolves around a pint sized benevolent dictator.

There are also some inspiring websites and blogs by triathletes who are moms, not to mention some inspiring triathletes. But, my emphasis is on the ‘new’ part of ‘new mom’.

With university, getting a career started and finding my significant other, it seems almost inevitable that everything would coincide in my 30’s. Hopefully, I can provide some laughs and some insight to others in the same stage of life.