Masters Swim

For the Last 2 weeks, I have taken on the Masters Swim at my Local YMCA. Now many ask, am I swimming competatively and is this an elderly swim?? Sorry its for anyone 18 and over, not just the old agers.

Ok, Yes, it is kind of competative, I compete with all the people in my lane and the lanes next to me. How fun it is to try and go faster than the guys swimming next to you. U.S. Masters Swimming (USMS) is a national organization that provides organized workouts, competitions, clinics and workshops for adults aged 18 and over. Programs are open to all adult swimmers (fitness, triathlete, competitive, non-competitive) who are dedicated to improving their fitness through swimming. We have a swim coach that is very in tune with us swimmers (Id say about 24-25 of us in any given session). She goes over your stroke, your wall push offs, anything you want to discuss swim wise.

Then, of course is the workout!! If you want to get faster, this is the place to be! Today was about a 500 warm up, 3x200 on 3:00, 3x100 on 1:30, 3x50 on :45, 50 EZ...all that twice!! Well ok, I did 150 on 3:00, which could've been 175, hit 3x75-100, all 3x50's. Pretty easy huh?!! I cannot believe how fast some of these swimmers are! Its amazing to watch!

I will be hitting this scene every Sunday morning as I see feasible because it is such a good workout! And half the people doing the class are Triathletes!

If you arent in a Masters Swim, I definately recommend at least one workout a week with them as it is definately a great workout and motivator to push hard. You will definately see the gains in the swim leg.



Now go out and enjoy swimming in the pool!!!

Many Thanks!

Yesterday was a wonderful day! It was about 40 degrees when we set out to do our 3rd Annual Turkey Trot. My daughter wanted to do the 5K but she hasn't been running in a few months and didn't want her to get hurt. I thought maybe we could play a catch game, like she could try to catch me or vice versa but thought against it. Maybe next time. See my daughter wouldn't be ok with running by herself. I konow her too well, she would probably start crying. I don't know. I guess I have to stick her in that situation to find out.

We left the house at 8am, Got to the race site 15 min before the kids run. I met up with some of the Lake Effect Club runners that I really haven't seen since the summer!! It was a great reunion!

My daughter then did her 1/2 mile run and did fairly well! She was towards the front which I was surprised to see!! maybe she could run 3 miles and be ok!

At 9:10am we made our way down the street to the start line. I got in the 7min mile start line which I knew was ok because people who shouldnt be ahead of me were. The gun went off and it took about a min to get to the start line. It was an uphill start. I was trying to pass people but it was hard to do so. I finally got a break when we turned left onto a straight away. There was rolling hills to the 1.3 mile turn around, then back around to the rolling hills, down the start hill and up another hill to the finish.

I started out way too fast and thought I could keep my 7:45 pace, well that just didn't happen. I had on a fleece jacket which I should've taken off and I was steamy hot! No lie! The steam was coming off my jacket! ha ha!Bad decision to not give this to my one and only before the run. All I could think about was how I was cooking!!

Finish time 27:14/ my watch 26:01.

16/106  30-34 AG
550/1798 participants

I wore my new Kswiss Blade Light Running Shoes which I loved. But, the review said they run big and to get a half size smaller. I did and it was a mistake! My great toe on my left foot was hurting as it was banging on the tip of the shoe! Otherwise I loved the feel of them!

(Today was BOGO FREE shoes on Kswiss.com so I bought my next pair! YAY!)

After the Trot we took off to my parents house where I was greeted by my sister and her family, my mom and dad. I love this time of year!

The food was absolutely delicious. Compliments to the Chef of a sister I have!!

Now to go biking as it is going to be 60 Degrees here today!!!!

Turkey Trotting

Tomorrow will mark the 3rd anniversary of our love with the Kiwanis Thanksgiving Turkey Trot in Baldwinsville, NY. Hundreds of people run the 1/2 mile kids run, 5K and 10K races that are held each year. This is the 43rd year of this race! And to think I just found out about it 3 years ago!!

I have really no expectations of tomorrow as I have been nursing a calf strain to the Left side. I feel great until about mile 2 on my runs and then it bugs me. Im getting kind of bummed about the whole thing because I absolutely enjoy running and seeing the gains I can make. If I PR tomorrow, Great. If not it isn't the end of the world. My plan is to warm up with my little one during the 1/2 mile kids run, then jog about 10 more min around the building, then hit the 5K. Run the first mile smooth, and see what happens. I ran the 10K last year but felt the 5K was more doable at this point with the way the leg has been acting up.

After the run I plan on spending the day with my loving family who support my crazy habits and realize I might be a little late for Thanksgiving dinner with good reason!

Why athletes fight recovery

We all know that recovery is essential when competing/training in endurance sports, but most of us, even myself often feel/have felt guilty about taking a day off to rest and recover. The body stregthens and repairs itself in the time between workouts, and continuous training without recovery can actually weaken even the strongest athletes. So why do we fight recovery??

We as a culture are so afraid of failure. We are about control and doing, not surrender and just being. When we fail at a race or not do as well as we wanted, we try and work harder to "fix" it, instead of giving the body time to recover.

We need to recover to prevent fatigue and rebuild. If you are looking at your log and see that your speed is starting to take a hit or you are constantly writing you are fatigued, you are starting to lose your ability to perform at your maximum potential.

4 causes of fatigue are: lack of energy, pain, mental fatigue and dehydration. Any of these can cause you to feel fatigued. Pain from prolonged periods of exercise can make you mentally fatigued, as does acidosis.
Muscle injuries result in muscle fatigue. Dehydration also prevents oxygen from reaching the brain causing mental fatigue. Energy fatigue limits performance when an athlete cannot generate energy to sustain their workout.

Do you see the pattern? If you are mentally fatigued, you are physically fatigued and your workouts will suffer. I see no point in hitting x number of miles, or yards in the pool if I cant even get myself out of bed in the morning or I am thinking everyday I don't want to workout. Take the day off, or two if you need to. Refocus, eat well, hydrate and come back a few days rested. You will prevent alot of injuries this way and you will hit those miles, time, whatever it may be.

My coaches plan was not set in stone. It was a guideline for me to follow. If I saw that I was fatigued or not hitting the numbers I wanted, I took some time off to refocus. In the whole year I was with Coach Mary, I NEVER had a injury. I think this is saying alot about me being in tune with my body, nutrition, hydration. Also, my coach was very open to me taking a day off if I told her I needed one, or I was too sore. We changed the plan. I wanted it to stay fun and for the reasons I wanted it to. If my plan was different, I knew I needed a mental break. It happens. You recover and come back stronger.

This is only my opinion. Feel free to share any comments you have! I am open to all!

Friday Birthday joy!

8 years ago today I gave birth to my one and only!! She is such a spit fire. More than I ever was! I thought I would share 8 of the greatest moments I have of my Little one to start off!

1. I love that she can remember the littlest details. The things I think are unimportant, she remembers it all

2. I remember her walking down the hall with her first set of slippers and robe when she was two. I loved her little face as she was laughing at herself

3. The faces she used to make when trying to pull herself up when she was 10 months.

4. When she says I love you

5. When she put on my heels, and her jacket and hat, ready to go out the door. That was around 2

6. When she decided to get into the Desitin and put it in her hair and all over her face when she was about 15 months old

7. Telling me Happy Balemtimes day when she was 4

8. When she lost her first "wiggly tooth" when she was 5.

I have so many more I could share! Happy Birthday to my little Boogie!!

A DAUGHTER IS SPECIAL


A DAUGHTER IS DEAR

A PRECIOUS GIFT FROM ABOVE

A DAUGHTER IS A TREASURE

TO FOREVER HOLD NEAR AND LOVE





irene santiago

Sunny November Days!

The weather in Upstate New York has been beautiful the last two days! We have enjoyed the weather all weekend long!

First we took Copper (our new dog) to the park and walked him. He is a "pit bull" and everyone was staring at us. What is the problem with them? The way I see it is every dog has the possibility of being aggressive and attack someone even the little chiwahwah or poodle! Yes they are stronger but let me tell you he is a great running partner. And he is a baby. Very cuddly. He even cuddles with my 8 year old! A lady said the breed should be shot. Thats like saying one of our races should be shot. How cruel!

Anyways, we had a great time! We explored, and he played at the dog park! He was tuckered out after that!

Today, I went with one of my friends C to run at Beaver Lake which is one of the County Parks in our area. The weather was 53 degrees when we started. Very unlike a usual November day. I think last year around this time I was in tights and 2 shirts, hat and gloves! This day just shorts and a short sleeved shirt!

I have been having a little trouble with the back of my left knee. Happened after a 3.5 mile run this past Wednesday. I woke up unable to toe off with my Left foot without pain. Took some Motrin with some relief but it still has been aggravating me.

I Braced it and hoped it wouldn't be too painful for our run because I had so much to catch up on with C! She is running her first marathon, Philadelphia, Next weekend!

We had a slow and easy 6 miler, went to the good old diner that I love and caught up on all the juicy gossip, our lives, etc.

What a beautiful run!

Our view on our run

C and me!

My knee is actually holding up for now. Lets see how I feel tomorrow. Im nervous I might have a ligament strain. Just what I need right now!

As for the eating whatever I want. Yes, that stopped today too. Back on the Core Diet again! I actually just got a cookbook in the mail this week! Its called The Feed Zone Cookbook. Cant wait to try some of the yummy recipes! If I like it, Ill post it for you to try it too!

Happy Training!

A goal is a dream with a plan

Great words to live by! While reading Maccas Last Chapter of I'm here to Win, I can relate so much to this quote. I think anyone could if they set their mind on something they want to acheive. Granted the end all would be Kona for most triathetes, Boston Marathon for Runners, Swimmers- Well I don't know what the grand event for them would be.

What about ultras? They are the next step after Kona.. But do alot of people like to suffer more than Ironman distance?! There are plenty Im sure! Maybe that will be a goal to start with a Ultra Running event and move up to the Ultratriathlon after. Hmmm....Wheels are turning.

Anyways, If you have ever looked at a race and think its impossible, turn that around. The distance might intimidate you so start with sprints and work your way up. This way it wont feel so impossible to reach. I started 5 years ago just doing sprints. For 3 years I focused mainly on sprints, marathons, etc. I then went to the Olympic distance 2 years ago, 70.3 last year, then Iron-distance this year. For me, Breaking it up to obtainable goals for my own well being was what I wanted to do. Not that my way is right but I think its important to see what a race is going to feel at all levels of the triathlon world. I would never go from racing sprints to doing a Ironman the next year. My body isn't equipped like that. Not that it couldnt be done with consistency in training.

I always have a saying. I will make it to Kona by 80. Hey least it is a goal!! Will I obtain it before then? Im sure hoping!

I love in the book where Macca Says, "That first triathlon is terrifying and exhilarating, but you get through it. When you do, you feel incredible. The word hope becomes obsolete. You go from thinking I hope I can to this to I can do this. Damn, You're a Triathlete. You're one step closer to your goal"

Remember that first time you did a Triathlon? Remember all those butterflies? I still get them occasionally but nothing like that first time.

If you want to race Ironman distance, you have to make sacrifices. You are going to spend money. You are going to spend time away from your family. You are going to hurt.  You are going to have days when your plan isn't executed. But believe in your goals and all will shine through.

Some ways to reach your goals:

1. Work with a coach. I started working with one last year and made alot of improvements in the last year
2. Develop a Nutritional Strategy- This definately took a lot of time for me. Its being consistent and really giving thought to what you put in your body
3. Watch other swimmers, runners, bikers. See what they do.
4. Talk to other traithletes, read blogs of other triathletes and learn from them
5. Join a Triathlon club. Everything is better with a group!
6. Learn about your gear and get the best for your money.
7. Take a calendar out, write your "A" race down and start setting goals. Start putting down every race you would like to do or can do
8. Have fun while racing. Dont be a poor sport!!
9. Accept that you are going to be a nervous wreck, We all were/are!!
10. Never give up!!

Random Wednesday

Yesterday I decided to get back into my weight routine. I have had a set that I do. I love it. There is something to be said about lifting weights.

Its amazing how much your body morphs when you Train for a Iron-Distance race. I definately have lost my Saddle bag storage and replaced it with some nice strong legs. Ill never look like the pro triathletes out there but Im liking the subtle changes I can see.

Now after doing a 15 min Ab routine, my muscles are Screaming!!! Everytime I lift to get up I feel them! Oh feel the burn! Love it! It makes me feel like I did something good for this body!

I've been eating whatever I want for the last 2 weeks. That will end this Saturday when Im back to eating in the Core. Many of you want to know what the core diet is all about and I will elaborate in another post as soon as I get my thoughts together for that one! I feel 2 weeks was a good enough time to have my goodies post IM and not feel guilty about it. I know Thanksgiving is fast approaching but I can handle my cravings well I think. But, for 3 more days Im giving into all those temptations!!! Im definately NOT going overboard just having that piece of pie or cake occasionally, Having that DD Cinnamon Swirl muffin I was craving, things like that

I ran my first 3.5 miles today!! 31 min! Im getting my running legs back! I did have a little stiffness to the back of my left knee afterwards but I was able to walk it off and now its not as bad. It still has been stiff since my race. No swelling, no tenderness to touch, only when I run for a while. I've only ran twice since my race. Which is OK!

In the meantime my bike is over going some major changes in the off season to help with some serious nether region issues I had after my Race. OUCH! I don't want to get into details but it wasn't the prettiest. I have learned my seat is just not the right seat for me. Its a little too hard for my liking. I am also trying new aerobars that sit up a little higher as I had major neck pain at mile 80 of the bike. Time will tell if off season changes make me faster next season!

Tomorrow I have a parent teacher conference for my daughter. Lets see what trouble she has been getting into at school!

Looking back on the Season

I've had time to sit down and really analyze my season. It has been a great first season being coached and I am so excited for the 2012 season.

I really want to thank my Coach, Mary Eggers for all she has done to get me healthy and sane to toe that finish line back on October 29th. It was a long haul with many ups and downs but we made it through together. I am sad to say I will not be coached by Mary this year as she is onto bigger and better coaching with QT2 Systems. One of the most well known coaching businesses in the world. She is going to do great. Its her personality and commitment to the athletes that will make her a great choice for athletes.

I am, however, Staying with Train-This (or T2 multisport coaching) under the direct guidance of the great Kristen Roe! I cannot wait to start the season with her guiding me! She is a fantastic person both in and out of Triathlon. Im so glad she agreed to coach me. I am also looking forward to computrainer time at Bike Loft East which is the main store sponsor for our team!

Looking back on the season, I had times where I wanted to give up. Throw in the Towel, Get it done and over with already. But, I made a goal and that goal was not to be broken. I had times where I wanted to party with my friends instead of go to bed at 8am to wake up and do a 4-6 hour bike ride. But, I realized my goal and what was important to me at that time.

I know what my strengths and weaknesses are and I have listed them and put them away to revisit when the 2012 season is underway. I know I want to build a strong base to carry me through the next season, lose a few more pounds, build strength in all disciplines and execute that run!!!

I have been looking at all the races I did this year and I have had more PRs this year than any other year. Eight to be exact EIGHT!!!! Can I get a Woot woot?!!!

I owe alot of this to consistency and training right with the help of my coach.

Once again...Thank you Mary!!!

Post race Thoughts- Written down to remember next time

Hindsight is always 20/20 and that is why Im writing these thoughts down so that I may revisit them when Im ready in the future.

Swim: I tried to get myself as far left as possible as I knew the Buoy was on my left. I think that was a great Idea. But I got knocked a far too many times. I think I would start wider and work my way into that buoy if it is on my left again or vice versa.

I don't think I would use the wetsuit strippers again as I thought she was just as fast as I could've been myself. And, my swim time would've showed my actual time!! :)

Bike: I loved that I brought enough clothing! I was warm except for my hands. Cold weather, need warmer gloves. I drank enough, ate enough and peed enough.
One thing I would change is mixing my bottles the night before. I just put the powder in it and grabbed water at the half way mark. It was cold enough to keep these bottles ok over night. This would've saved time there

Run: I wouldn't put my gels in a baggy!!! It was hard to get them out of my back pocket. next time I'll dump them into my pocket and go in transition. I wasted alot of time at the aid stations fumbling on what I needed. Also think ahead what I want more than I did. Save time at water stations as well. Also embrace the hurt. Embrace the f-ing hurt. I did great until about 20 miles then I walked alot because I couldn't control my brain and my muscles. 6 miles of pain will go away. Take the pain.

Also, I kept moving after the race...I drank like a fish and did a gentle walk Days 1 and 2 afterwards which I think really helped speed my recovery.

Now time to get back to business!

Im all set to race my next 140.6 if I keep these in mind

5 days Post B2B

Its been 5 days since I did Beach to Battleship in North Carolina. What a rush. Im ready to begin embarking on new territories, new missions to make. Many of you have asked whats next. Well, I have alot that I want to accomplish and Im so happy that my honey is on board with making all this happen in the next few years. THEN maybe Ill settle down and have the baby some of you have been talking about!

Im not ready for that just yet and I still have a few more years until they consider me Advanced Maternal Age! (35 and above in laymans terms). Yes this will make my daughter almost a teenager but then that means I have a free babysitter! WIN WIN for me!

I have been thinking of how the 2012 season is going to unfold. I have written out my schedule around 3 times already! I think I finally got it to where I want it to be. I have no Ironman blues. I have mini missions I want to complete which makes it that much harder to get depressed or saddened. Most of you have asked me, how does it feel? Well, I have more goals so Im focusing on those now. Yes I had a great ending to my season and I will cherish my First 140.6 forever, but time to be thinking about what is ahead of me.

I want to do a few 70.3's this next year and really nail that run, I want to do an xterra, I want to revisit a standing marathon, I want to do just a swim race. I want my Mountain Goat Run time to be under 1:30 as I was so close this year.

Those are just a few...

I also have a few general life goals. I might even start pursuing my Doctorate..

Hey, You never know

Today I am going to swim. Im just going to swim. No thinking about time or distance. Just good form and easy swimming. Tomorrow I might spin for a good 20min.

I have signed up for the Turkey Trot in 2 weeks and need to get my butt in gear! No pressure or time goal, ok well maybe a little time goal. But most importantly this is a run to embrace fitness and family as my daughter and honey will be doing it as well!!!

Happy and Safe Training!

Things I learned along the way

I still am in awe and shock that I completed 140.6 miles in one day! It is 4 days later and I am feeling pretty darn great! I am even going to go for a swim later!

I learned alot about myself this past weekend. When you are out there doing the mileage all you have is what is between your 2 ears. Your mind.

1. The more mind games I played, the better I was at tricking my body into thinking it was ok.

2. There really are people with bad sportmanship in Triathlon. I had a lady approach me and was pissed because I past her that she spent all her energy trying to pass me, then shouted "I really wish you wouldn't have passed me back there" She got in front of me and slowed her speed. I passed her again and never saw her after that. I said Nothing back to her. Made her look like the ass not me.

3. I can pee on my bike if I need to

4. My body can take a marathon after biking 112 miles!! (Next time it WILL be faster)

5. I can have a race without stomach issues. Proper fueling in the days before helped me tremendously. NO FIBER!

6. I seriously did HTFU during all this training

7. Never underestimate the advantages of COKE. I hate Coke but loved it at the race.

8. If you believe and never give up, you will cross that line!!

9. Its not the end all if you get a flat. There was a guy that had 5 FLATS and still crossed the finish line in an amazing time!

10. I will be doing 140.6 AGAIN!!!