New website: Lean Green Island Girl

I have some exciting news!

After blogging on and off on three sites for the past five years, I have finally found a way to bring them all together! I am so excited to announce the creation of Lean Green Island Girl - A site dedicated inspiring you to join me on my journey towards a healthier, happier and more sustainable life.

It's bittersweet giving up IslandGirlLoves2Tri but change is good and I am still IslandGirl and I will always love 2 tri!

If you’ve been with me since I started blogging, thank you! I hope you enjoy the new blog as much as you have enjoyed this one! If you’ve just found me, check out the new blog and I hope you come back to visit many times!

George Washington Parkway Classic

As the rain pours down and we anticipate a 27 degree low tonight, I sit here with my mid-day coffee and calf compression sleeves remembering the perfect day we had on Sunday for the Pacers George Washington Parkway Classic 10 miler.

While I missed my Cherry Blossom PR by 1.5 minutes, I still managed a sub 10 min/mile pace and, even better, I ran a negative split on very tired legs. The Cherry Blossom 10-miler was during a rest week and the 30-minute bike ride the day before was nothing like the 3-hour bike ride I did this past Saturday. 

To anyone training for an ironman or half ironman, you amaze me!

While I am a firm believer that every single one of us can do whatever we set our minds to, including completing an ironman, it is not an easy road. It requires many hours of training, endless amounts of willpower and months of dedication and I am truly honored to call myself an aspiring ironman.

I feel the same way about calling myself a runner and being surrounded by thousands of runners on the George Washington Parkway on Sunday felt amazing!

The morning started off with a short jog to the bus loading area. We boarded an Alexandria Dash bus, who like the Parkway Classic is celebrating its 30th Anniversary this year, and were taken ~10 miles down the road to the beautiful Mt.Vernon Estate & Gardens.

Yep, you read that right, we boarded a bus that took us 10 miles away, just so we could run back. Silly runners!

The morning was a bit chilly and since we had about 45 minutes before the race, we joined the hundreds of other runners by wrapping ourselves up like burritos in space blankets. We skipped the coffee and water, having brought our own pre-race snacks, and about 20 minutes before the start we headed for a quick warm-up.

I used to never do more than a few pre-race stretches, but in recent years I have started appreciating the value of the warm up and I recommend warming up for at least 10 minutes, if not longer. I know what you're thinking: I'm about to run 10 miles, I don't want to exert any more energy than I need to!

Trust me, a solid warm-up is your friend.

Running on warmed up muscles decreases your chance of injury and allows your body time to get ready for the race. My heart rate, for example, has a tendency to spike whenever I start running. If the spike happens during the race, I lose time, because I have to slow down and get my heart rate under control. I don't know about you, but I'd much rather take care of that pre-race.

The race started a few minutes late and there was a bit of shenanigans with 2 buses arriving late and parking in the middle of the starting corrals, but once we started everything was perfect!

The run follows the George Washington Memorial Parkway, a long flat road along the Potomac River surrounded by trees. While there weren't many spectators for the first half, I was definitely not alone. It was actually quite breathtaking to look in front and behind me and see nothing but a sea of colorful runners surrounded by nature.

The volunteers were once again fantastic, providing water (and Nuun) about every 2 miles and as we reached the various neighborhoods spectators lined the course cheering us on and waving signs. As always, the cheers boosted my energy, especially when I saw my friends John and Amber!

The crowds picked up once we reached Alexandria and the last stretch down Union Street was pretty fun. Seeing the finish line for almost a mile before you get to it is a bit of a tease, but knowing this would be the case, I saved some energy for the last mile. As soon as I saw the finish, I gave it all I had, using the supportive cheers from the crowd to hold my fastest mile of the race!

Pablo, who finished the race in an amazing 1 hour and 8 minutes, was right at the finish line cheering me on and after receiving my fun 30-year-anniversary medal we headed to the Finisher's Festival.

While I was disappointed that there were no bananas and bagels left when I got to the Festival area, I enjoyed the treats in my Recovery Pack, the live band and of course a cold cup of Port City Brewing Company's Optimal Wit.

We had a great time celebrating your 30th Anniversary George Washington Parkway Classic!

My first very awesome Cherry Blossom!

My Cherry Blossom race review is the perfect post for Motivation Monday, because it has left me super excited about all upcoming 2014 races especially my next half marathon. I don't actually have one planned yet, but if my performance at Cherry Blossom is any indication of what I am capable of this year, I CANNOT WAIT!

My last half marathon was the 2013 Nike Women's Half here in DC, which had a course similar to Sunday's Cherry Blossom. Let's put it this way, had Sunday been Nike, my 9:48 pace would have brought me across the finish line well below the 2:15 half marathon goal I have been chasing since I finished my first half in 2:43 in 2005.

But enough about my half marathon ambitions!

The Cherry Blossom Ten Mile Run was awesome for many other reasons. Besides the fact that the cherry blossoms weren't actually in bloom yet, there isn't really anything to complain about. The race is a lottery system, which can suck if you don't get in, but the nice thing is that if you are running with another person, as Pablo and I were, you can register together so that either both of you run or no one runs. Luckily this year we got in!

The course is flat and fast and, whether you're a tourist or a local, running past DC sights like the Washington Monument, the Lincoln Memorial and the Tidal Basin never gets old. The DC crowds also did not disappoint and I discovered something while running with over 17,000 other people; while I love running alone, I love racing with crowds! I know it sounds counter intuitive, because crowds can be annoying when someone steps right in front of you or when a turn causes a bottleneck effect, but there is something special about sharing your race experience with thousands of other runners.

The crowds on the street also did not fail to deliver. People lined the streets carrying signs, cowbells, riding their trainers -yeah DC Tri Club- and even handing out beer (which I politely declined). There really is nothing greater than a “You got this Gabrielle” at mile 9 or high-five from a little 4 year old smiling up at you. Those moments make the entry fees, aching knees, and early mornings totally worth it.

Then there are the volunteers. If you ever run a race, consider taking some time to thank all the people at the start line, water/aid stations, finish line, medal distribution and recovery stations. Most of those people are volunteers and all of them are typically wearing a big smile, handing you your water, gatorade and banana lifelines while offering encouraging or congratulatory words. Sunday's aid station volunteers worked hard. I swear at one point I saw a guy holding out 8 cups of water at the same time! If you volunteered on Sunday, THANK YOU! My race experience was wonderful thanks to you!

I was also impressed by the event's environmental initiatives. As someone who is always trying to reduce my environmental footprint and live a more sustainable life, it was great to see recycling and compost bins at the finish line. Even better was the fact that there was actually someone there helping runners use the correct containers! Did you know there is a Council for Responsible Sport? Now that I know that, I am definitely going to encourage other events to make efforts to reduce their environmental footprint!

Last but not least, our parents (in France and Curacao) got to see the start of the race and watch us cross the finish line thanks to the webcast, which is still available here. How cool is that? Oh and I can't forget the medals...I like to say I don't race for the medals, but who am I kidding, medals are pretty cool and the 2014 Cherry Blossom Ten Mile medals do not disappoint!

Bring on the heat!

If you're in the DC area, you know how we went from beautiful Spring-like weather to super windy low 30s almost overnight. Despite having done all but 2 of my runs outside this winter, heading out tonight was brutal...it's time to bring on the heat! Yes, I had kind of gotten used to running in the cold and even found myself complaining about the heat during my runs in Curacao and Miami, but the reality is complaining about the heat is just not an option for me, because our race in Louisville is going to be HOT HOT HOT!  

Louisville is notorious for its brutally hot course. The swim is never wetsuit legal, the bike is sunny and hot and the run...well, I've heard horror stories of dehydration and even those that survived the course warn that it is basically going to be miserable. So, if I can't handle the heat on short vacation runs, Louisville is going to kill me!

Lucky for me I watched a webinar a few weeks ago called The Psychology of Suffering. In the webinar Mental Skills Coach Carrie Cheadle talks about the importance of training your brain for the race. Completing an ironman, or really any endurance event, takes a lot of physical endurance, but a huge part of it is also your mental strength and just like you have to train your body, you also have to train your brain.

As Carrie says, "sometimes the greatest obstacle between an athlete and their goals is themselves." I'd go even further and say that:

Often the greatest obstacle between a person and their goals is themselves.

This is a topic that is very interesting to me on both a personal and professional level, because I think we are often our own worst enemy. For over 20 years I had a debilitating fear of dark water. A fear that limited my ability to pursue many of my goals and dreams. A fear that I finally overcame last year using a combination of mental skills training and systematic behavior intervention. Now whenever I feel fear I look at the wave tattooed on my left wrist and remember that I am stronger than fear. I created what mental skills trainers call a personal mantra that I know will get me through those moments when fear is likely to try to take over.

I've also found a way to deal with my next mental battle: Louisville's heat.

The fact is, I can complain about it all I want, but it's not going to go away and unless I learn to embrace it, I won't survive it. How's that for some psychology of suffering?

So, how am I going to handle it? While I won't tattoo this mantra on my body, I am definitely going to be repeating it to myself many times during training and on race day, because 

If IslandGirl can't handle the heat, who can?

Ready, set, GO!

If the Ironman was a 28-day event, I'd be so ready for it! But since I only have 17 hours I'm nowhere near ready..That's what the next 6 months are for with our IM training program officially starting this week!

Total February Miles:
Swim - 9000 meters
Bike - 147 miles
Run - 50.5 miles

February was actually a great training month as I finally got into a steady 5-6 days a week pattern. Of course our IM training schedule is 6-7 days a week, so I have some more adjusting to do and I think it'll take some time getting used to not having days off, but there are a few built into the schedule and I have great plans for those few rest days we'll have over the next 6 months (think massage, couch, books and shut-eye). We're not jumping in head first our first week as this week is an easy assessment week and I'm feeling good about it. I can comfortably swim 2500 meters in a pool, most rides have been on a trainer but 2 hours don't feel quite as long anymore, and I probably upped my run miles the most and am stoked that despite running as much as 20 miles in a week, my knees have felt strong.

When I think about the road ahead, it's still a bit daunting, but I am also excited beyond belief! We had our kick-off training meeting last week where we met our coach and program leaders and I know we are in awesome hands for this journey. They're going to be great resources and it was also nice to meet some fellow program members. We're the only ones in the group doing Louisville, but there's something powerful about knowing that you have a group that will be going through the same process you are!

Pablo and I also realized how lucky we are not only to have each other as training partners but also to have flexible jobs because it sounds like by the time we hit summer all we'll be doing is working out, eating and sleeping...I'm not going to lie, I'm pumped about it!

Just what does Ironman training look like at it's peak?

Here's a snapshot of our heaviest training weeks:

May - 16hr10min

June - 15hr25min

Photos: Weekly Summary taken on Trainingpeaks app for iPhone (which is awesome!) 

The newbie becomes a mentor

Pablo and I recently volunteered to become mentors for the tri club’s new triathlon program. As relative newbie to triathlons I felt funny signing up to mentor, but I am also really excited about sharing our love of triathlons with others and helping a new group of triathletes find their way around the sport.

While we are by no means experts, we have enough races under our belt to be a decent resource for new sprint and Olympic distance athletes. We have walked down that road or shall I say swam, biked and ran down that road and as we continue our 2014 Ironman adventure I know I am always looking for others to help me, so I am happy to pay it forward. A quick shout out to one of our resources, fellow DC Tri Club member and blogger TriDreamer Holli (check out her blog), who has completed IM Louisville and just became a member of the Snapple Elite Team. Go Holli!

Mentoring and becoming more involved with the DC Tri Club is also just exciting, because it allows me to meet more kindred spirits! Most people I talk to about triathlons either tell me I’m crazy or say they could never do that, so when I run into someone who actually wants to go out and tri, I can’t help but get excited! And by the way, if you’re in the “I could never do that” group, YES YOU CAN! (Consider joining the DC Tri Club or your local triathlon team).

Mentoring is also a great learning opportunity for me. In recent months I have made the decision to not only begin shifting my behavior consulting practice to include services for adults, but I have also decided to focus specifically on health & fitness. I have started taking nutrition and exercise courses and post-Ironman, when I get my weekends back, I plan on completing a health coach training program. In the meantime I am excited for any opportunity to begin practicing these skills through the mentoring program. Of course I’ll also get to practice on myself, because the truth is, Pablo and I are definitely going to need to work on balance. As we embark on this Ironman journey (our coached training program officially starts March 3!), we are faced with balancing our personal, professional and social lives with our training schedule and we’ll each need to work on ensuring we get the proper nutrition to support our training and balance our training schedule with ample rest and recovery so we can stay injury free!

If you had a health & fitness behavior coach, what kinds of things would you want to work on?

Making Time for Recovery

Today I was reminded of how important the recovery part of our training is. While I was feeling a little tired when I woke up, I figured I'd be okay because I woke up without my alarm. I went out for a walk with Kyle, shoveled some snow, did some chores around the house and by 11am, I was ready for a nap. I tried to convince myself I was just being lazy, but when I basically fell asleep mid-conversation, it became clear my body wasn’t just asking for sleep, it was demanding it!

One of my recent power naps

I used to make fun of Pablo’s need for 8+ hours of sleep. After all my favorite quotes used to be “I’ll sleep when I’m dead” and “No one looks back on their life and remembers the nights they had plenty of sleep." Even after my friend who is a fitness instructor told me all she does on busy work days is workout, sleep and eat, I didn’t take sleep seriously…sleeping a lot, I used to say, is a waste of time. Well, I was wrong.

Great things DO happen when you sleep, especially if you’re an athlete! As our coach says, if you skimp on sleep, you may as well not do your workouts. That’s probably a bit extreme, but the point is that sleep, and other recovery methods, are a super important part of your training. When you rest your muscles rebuild themselves and your body adapts to the stress you are putting it through when you workout.

Kyle sure knows the power of sleep!

Besides sleep some other recovery methods are proper pre- and post-workout hydration and fueling, stretching, massage and yoga. I have learned to embrace all of these and have found that incorporating them into my schedule not only helps me improve my performance, they also help keep me motivated and injury free! I love my monthly massages, weekly yin yoga classes and nowadays I treasure every second of sleep I can get and can’t imagine surviving on anything less than 7 hours!

You might not look back on life and remember the nights you had plenty of sleep, but without those nights you won’t have great things to look back during the day either!

New Bike!

Buying a bike is both fun and a total pain in the butt. There are so many things to consider and so many options it can be quite overwhelming. I tested an endless amount of bikes for countless hours, but in the end, it was well worth it, because I love my new bike! I don't know how long this love will last since we will soon be spending way too much time together, but for now I'm infatuated with Emma. She's good looking, fierce, strong and ready to tackle Raleigh and Louisville with me! 

During my search for my new bike, I spent a lot of time in bike stores and on the road, but I also spent a lot of time researching bikes online so I wanted to share my experience with you and hopefully provide some guidance for someone looking to buy their first or second bike.

First, decide when you're going to use the bike. Will you be commuting, riding trails, doing road races, triathlons or a combination? Do you already own another bike or will this be your only bike?

Originally I considered getting a road bike with aero bars. I wanted to stick to a road bike because I was scared I couldn't handle the shifting on a tri bike. In the end, I decided that fear was not a good enough reason to avoid a tri bike. Just as I had previously been scared of clipping in, it was going to take practice for me to get comfortable with the gears on a triathlon bike. Our intensive training program would give me more than enough practice and I already own a road bike, so I decided to buy Emma.

Triathlon bicycles can get mighty pricey, but if you're like me and have a limited bike budget, don't despair, there are some great entry-level bicycles available (Checkout the Triathlete's 2013 Buyer's Guide). Emma is on that list and is a Quintana Roo Dulce with an affordable price tag which becomes even more affordable if you find a previous year's model like I did. Many times models don't change very much from year to year, so buying a 2012 or 2013 in 2014 is just going to give you a nice discount. Many bicycles, like the Shiv are also available in a wide range of prices depending on the components on the bike. The components are definitely important and I recommend that you always compare how much bike you will get for the value. Pablo for example found a great entry-level Felt B16 with Ultegra components for only a little more than the B16 with 105s. If that all sounds like a foreign language to you, Choose My Bicycle has a great hierarchy list for both Shimano and SRAM components.

Components however are not the only thing to consider. The reality is that if you are aiming for an entry-level triathlon bike you'll probably end up with 105s, ultegras or SRAM's equivalent. Much more important is how the bike feels. You can read reviews telling you about the road feel, stiffness and ride quality, but the best way to know what the bike feel like is to ride it. Test bikes, many many bikes. I tried a wide range of road and tri bikes, even trying a few above my price range, just so I could get an idea of what they feel like. Of course the bike won't be an exact fit until after you get a bike fit, but it can still give you a good idea and you should try to ride the bike for a decent amount of time, especially once you start narrowing down your search (I rode Emma for 15-30 minutes the first time, then did an hour and fifteen minute ride right before purchasing her).

During your test ride focus on how the bike feels on the road, aka how does the bicycle's interaction with the road impact you. Is it smooth, is it bumpy and what feels the most comfortable to you? While you'd think we'd all like the smooth ride the best, you'd be surprised how differently the same bike can feel to each of us. 

Another thing to consider is maneuverability and how the bike responds to you. Does it shift easily, how does it feel when you climb, how does it feel when you make turns or speed up? I had never really considered how different the various bikes could and would feel, but once I'd tested a few I started to notice pretty significant differences in how easily I could maneuver each bike.

Lastly, think about comfort. Whatever distance you will be doing, you will most likely be spending a good amount of time on your bike, so comfort is very important. Consider the saddle and seat adjustability, the bend of the aero bar extensions, the padding of the elbow pads and the handlebar stem adjustability. The Dulce for example has the adjustable ski-bend (also known as J-bend) Profile Design T3+ aero bars, which I preferred over the S-bend, and a high-quality split-nose Adamo saddle, which I thought was super comfortable. 

While many parts of the bike are customizable, some things are fixed so make sure to keep that in mind. The Cervelo P2 for example has great road feel, but the aero bars were too narrow for me to ride comfortably and their limited adjustability meant I had to take the P2 off my list. That said, remember that each of us are looking for something different, so don't take the P2 off your list just because I did, because it might be perfect for you.

Once you've narrowed down your bike preferences, consider these two additional things...I know you really shouldn't buy a bike for it's looks, but you will be spending a lot of time with your bike, so it's a nice perk if you like what the bike looks like (obviously from my cheesy smile in this picture, I love my newly purchased black and pink bike). You also want to make sure you like the store you are purchasing from. While Craigslist and Ebay are definitely options, buying from a local store is a good idea if you will be riding a lot. Many stores offer discounts on parts and accessories and some include free annual tune-ups with your bike purchase. You'll definitely be seeing them again in the future, so it's a nice plus if you get along with them.

In the end, enjoy the journey. Like I said, it can be a pain in the butt, but it's really fun and who doesn't like bringing home a new toy to play with! :-)

Workout Partners are Awesome

I typically like working out alone and have always looked at those Find a Workout Partner articles and thought, not me, I don't really need a partner, I'm cool working out on my own. Well, maybe I was wrong, because over the last few weeks I have come to really appreciate my workout partners and I've learned that a love for exercising alone is not incompatible with having workout partners. So here I am writing my very own Workout Partners are Awesome post, because my workout partners are definitely making my road to Louisville easier and I think they're pretty awesome!

Besides making exercising more fun, exercise partners also significantly increase the likelihood that you'll actually work out. Maybe it's the fact that you don't want to disappoint your partner, or maybe it's just better to run 10 miles if you know someone else is doing it too. Either way, having a partner limits your lazy side's ability to win the battle of to do or not to do. A partner also pushes you to work a little harder than you would on your own. When you work out alone it's easy to slack off or convince yourself you've reached your max, but with a partner you'll push yourself just a little harder and longer, because your partner might be motivating you or maybe you're secretly trying to show off your skills or compete with your partner.

My partners have done all of the above for me this winter and I know I'm going to depend on them as I get ready to tackle the Ironman and possibly some other athletic endeavors this year!

Let's start with the Pacers Fun Runs. Like I said, I like exercising alone and that applies specifically to running, so I have been hesitant to join Pablo on his weekly runs with Pacers. Two weeks ago though, I changed my mind. Why? First of all, I've noticed a significant increase in my completed runs when I run with the group and second, the beauty of a group run is that you can make it whatever you want. Feeling social? Run with a pace group. Feeling anti-social? Run the same route as everyone else but on your own. You start the together and end up at the same place and if you're in Alexandria on a Tuesday, you get to wine taste together too. The results: you push yourself a little harder and in my case do a 4 mile run at a 9:25 min/mile pace (I'm a 10 min/mile runner on a good day on my own!)

Another awesome example is actually the incident that prompted me to write this post. A few days ago we woke up to 9 degree weather (-22 Celsius) and I was not in the mood to leave the house for an hour in the pool. I had a snow day from work, it was brutally cold and my warm bed was calling my name. Pablo let me sleep an extra 30 minutes and then he started nagging me to get ready to go to the pool. I was super tempted to tell him to just go on his own, but I knew it would not only disappoint him (this Ironman journey is after all a journey we decided to embark on together), but I'd also disappoint myself and probably kick myself in the butt when I would either have to own up to skipping a workout or have to venture out to the pool by myself.

So there I went in the cold and when I first got to the pool, I just was not feeling it. I felt slow, my arms hurt and my lazy side announced that I would just swim for 30 minutes, maybe at the most 45. As I continued my laps however, those complaints and negative thoughts slowly melted away....I remembered how it usually takes me about 750 meters to get in my groove and by 900 meters I felt like I had grown gills and my arms were gliding much smoother through the water. I was even practicing flip turns and before I knew it I had completed my planned 2000m workout.

I could go on and on sharing examples of the ways Pablo, Emily (my yoga buddy), Pacers and the DC Tri Club have helped me, but the main point is they're awesome and I highly recommend finding workout groups and partners. My internal motivation to train for this Ironman is definitely there. I want it and I know what I need to do to get there, but sometimes when it's cold and miserable outside or when it feels like the couch is calling my name, it sure is nice to have training partners to keep me on track!

Happy New Year!

I hope you've had a wonderful start to 2014!

I had a nice trip home followed by a wonderful trip to Mexico, but I'm not going to lie; working out while on vacation is hard! I'm not setting any new year's resolutions this year, but I would like to get better at working out while traveling. I love to work out, I love to travel, now I just need to merge the two!

My lack of workouts, and excessive eating, has taken a bit of a toll on me and my post-holiday weight is almost 6 pounds more than my lowest weight of 2013! I am however not really bothered by it at all, which is a huge mental milestone for me! It could be because I know that Ironman training will quickly take care of those extra pounds, but I'd also like to credit my new "it's not a diet, it's a lifestyle" mentality. My old self would have freaked out about any weight gain in the off-season, but for the first time ever I am not beating myself up and you know what; it feels great!

I am by no means ignoring the weight gain or allowing it to increase past this point, but I am being realistic; it's the off-season, it's the holidays and I'm doing more strength training than cardio, all of which has resulted in some weight gain. The biggest thing is that I'm still down 12lbs from my heaviest weight and while my last DEXA scan showed a total weight loss of only 1.5lb, it also showed a 5lb decrease in body fat and a 3.5lb increase in lean muscle, which is AWESOME! That just goes to show that muscle does actually weight more than fat and that the scale alone is not a good indicator of progress.

My goal this year is to gain about 6lb of muscle and hopefully shed 10lbs of fat, which should bring me pretty close to my ideal racing weight. I don't want to bore you with the details of my plan, but if you're interested in a similar plan, send me a message and I highly recommend (yes I've recommended it before and will continue doing so because I just love this book) reading Racing Weight.

This week I'm officially back to the grind. Pablo and I have started base training and in about a month and a half we'll start our official half and full DC Tri Ironman program. I'm also hoping to do some fun other races, so stay tuned for a preview of 2014...it's promises to be an adventurous and athletic year!

What are your 2014 plans and aspirations?

I love suspension training!

I've been using the off-season to relax, reduce the smell of chlorine in my hair, shop for a new bike, speed up my run and most importantly strengthen my core. I started Jillian Michael's 30-day shred and occasionally throw in No More Trouble Zones. I've also taken full advantage of Groupon, Living Social and other deals to try out classes and so far my absolute favorite class has got to be TRX!

TRX Suspension Training, in case you haven't heard of it, is a super intensive workout that targets every single muscle in your body. As the Firm Fitness Trainer says TRX exercises = a hard core work out and the ladies at MyThrivePilates have totally been kicking my butt. The classes that I've been taking are only 45-50min and while they fly by it doesn't always feel like it, especially when your muscles are burning and the instructor tells you you're only halfway through a 30-second interval. Seriously, how the hell does it take so long for 15 seconds to go by?

The plank part of the workout is both my favorite and least favorite part. Sometimes I can't help but crash onto my mat in the middle of a set. At the same time normal planks during my Jillian Michael's and PearFitness workouts are now a total joke, which can only mean one thing: my core has gotten stronger.

I can't give all the credit of my new core strength to TRX, but it's definitely been a huge part. I mean just try these 3 moves back to back for 30 seconds each and tell me how you feel afterwards:

TRX Atomic Push-Up

TRX Oblique Knee Tuck

TRX Side Plank with Threading Needle

(Photos courtesy of the Firm Fitness Trainer, who by the way has a sick sick core)

TRX is truly a great strength training workout and while I can't guarantee the quality of your local classes, I highly recommend trying it out!

Update (November 29, 2013):
If you can't afford TRX classes or don't have any classes in your area, I have found a great alternative: Home Suspension Trainer Systems! I've seen these online and at sports stores before, but I've always been skeptical about them. Could a system with a simple mount that you throw over the door really work?

Well, I've only used mine a few times, but so far it definitely works! Admittedly I work harder when I'm in the classes, but that's the case for me whenever I do things in a group versus by myself and even if you just use the system for 30 minutes, you can definitely get a good workout out of it.
There are many systems available (just google suspension training systems). On Amazon they range from $29.95 to $199.95. I'm sure some brands are better than others, but most had pretty good reviews. I decided to get the Sportline Quick Adjust Suspension X-Trainer which was reduced from $59.99 to $28.95 on Active GearUp a price that was too good to pass.

The kit includes:
A door anchor
3 Carabiners which are used to secure the rope to the door anchor and the different attachments to the suspension pods
2 Suspension pods that allow you to adjust the length of the rope
2 Handles
2 Foot straps
1 Foot cradle
Fitness guide and DVD with 12 exercises

Handles

The 2 handles can be used for a wide range of arm, upper body and lower body exercises. Some examples include various rows, chest press, chest fly, reverse fly, tricep press, bicep curls, push ups, squats and various standing ab exercises. YouTube is full of videos showing you how to do the various exercises as it the TRX website.

Side plank with foot straps

The leg straps are ideal for leg and core exercises, including my favorite: the plank and all of its variations. This is what the people in the 3 exercises pictured earlier are using to do the push-up, oblique knee tuck and side plank.

You might also be able to use the foot cradle for some of these exercises. The foot cradle gives you a little extra stability since you aren't working on stabilizing each individual leg.  Doing some of your regular floor core exercises using the foot straps or cradle brings up the intensity, because you have to constantly engage your stabilizing muscles.

My attempt to snap a picture of the foot straps while in plank

Oblique knee tuck with foot cradle

While I still highly recommend trying out TRX classes if they're available in your area, I know those classes can be expensive and think an at-home suspension system is a perfect alternative, especially if you have the discipline and motivation to work out at home. It's also perfect for me in the fall and winter when I find it extremely difficult to leave the house when it's cold and dark. It's also a great way to get a quick intensive workout in while traveling. It's lightweight, which makes it easy to pack and it's super easy to set-up. I definitely plan on taking it with me when I travel home next week!

Getting ready for some hamstring curls using the foot cradle

Note these pictures are taken on a door that closes away from me. While I have used this door before, I try to stick to the recommended set-up, which is on a door that closes towards you, so that the door doesn't fly open while you're working out. In case you're scared someone else will open the door, my system comes with a door hanger that says "Stop! Exercise in Progress. Do Not Enter." For your own safety, whenever you set up your system, follow the system's instructions.  

2014 the year of the Ironman!

Yep, I officially lost my mind today and am now signed up for 2014 Ironman 70.3 Raleigh in June and 2014 Ironman Louisville in August. That's right 2014 is going to be the year of the Ironman!!

Sorry future children, while I was going to wait for you to be around to witness me finishing my first Ironman, you'll have to see it in videos and pictures instead. But friends and family, please do consider coming out and supporting us in Raleigh and/or Louisville next year. I know I'm going to need as many Ironman sherpas and cheerleaders as possible, especially during the run! Both races promise to be hot, hot, hot and you'll need to hang around for anywhere from 6 to 14 hours, but I promise you it'll be worth it!

Seriously, I cannot tell you how scary it was to hit that complete purchase button. Not only are 70.3 (1.2 mile swim, 56 mile bike and 13.1 mile run) and 140.6 miles (2.4 mile swim, 112 mile bike and 26.2 mile run) intimidating numbers, the training that comes with it is pretty intense as well. Not to mention the mental and physical challenges I am sure to experience as I train and race each of these events. But now that it's done, I am beyond excited! In less than a year I should be able to call myself an Ironman!

In 2009, Pablo and I committed to complete the Climate Ride, a 300-mile ride from NYC to DC. Back then I could not imagine completing anything more intensive than that, but here we are committing to another amazing set of events. I knew there was a reason I married that man! We keep each other on our toes and make each other stronger every day and I cannot wait to start training for these races together! Here's to a super active 2014!

Triathlon season comes to an end...

My first official triathlon season has come to an end and I have to say I'm pretty pleased. In the weight arena I'm down to 152.8lbs (5lbs less than the last time I posted in June and 15lbs less than my starting weight of 167.5 in June 2012). Besides the weightloss progress, I've also achieved some milestones and personal bests in terms of triathlons. After Jamestown, I went on to complete 2 sprint triathlons, Nation's Tri (Olympic) on September 8 and ChesapeakeMan Bugeye Classic (Olympic with a half distance swim) on September 21.

Nation's was an awesome race! My parents came to DC to support me, which was super fun, because my dad hadn't seen me race since my 1st half marathon back in 2005. It was also awesome to race with fellow DC Tri Club members and pretty cool to set a new PR.

In June, I joined the DC Tri Club's Olympic Distance Speed Program, which propelled me to become more involved with the club and provided me with an awesome training plan. I swam 2-3 days per week for 45-60 minutes, biked 2-3 times per week, with at least 1 long ride and 2 bricks (bike followed by a run) and ran ~2 times per week. I also did some strength training and continued focusing on my nutrition plan. The results were fantastic! I swam the 1500m about a minute faster than Jamestown even though others complained about being slower in the water. The bike was brilliant and I shaved a whole 7 minutes off my 1:29:05 time, averaging about 17.5mph. The run was hot and slow and I was actually almost 1.5 minutes slower than Jamestown, but my total time was still 6 minutes faster (3:07:46)!

ChesapeakeMan was also pretty cool, because while Pablo couldn't be with me at Nation's, we were able to race the Bugeye Classic together. Given that this race was 2 weeks after Nation's I didn't plan to PR. The race had a half distance (1.2 miles) swim and two transition areas, so I took it as a perfect opportunity to start practicing for the half ironman. I aimed for a 45 minutes swim and ended up doing it in 46:16, which wasn't too bad considering the longer distance and the crazy amount of jellies we swam into (those buggers sting!) The bike was a super flat, but windy course and I was ecstatic to complete the 23 miles in just under 1:17 (close to 18mph, wohoo!!) Like Nation's the run was my worst leg. I don't know if I had just pushed too hard on the bike or if my lack of running between Nation's and Bugeye tooks its toll, but I came in at a weak 1:08:95. My total time was 3:16:25, which given the distance differences was still a better performance than Jamestown, although not quite as good as Nation's.


All in all, I am super happy with the 2013 season and I CAN NOT wait until 2014! In april I was almost an Athena (165lb plus women) placing dead last in my age-group. Now I'm halfway to my goal weight and at ChesapeakeMan I actually placed 2nd in my age group!

This past week I took off from working out, but tomorrow starts the off-season training plan which will last through January when Ironman training begins. The off-season probably won't look very different than my 2013 Oly training plan, except that I'm going to reduce my swim and bike load, mix in some yoga, TRX and other strength training and focus heavily on run speed workouts.

For 2014 I was initially going to sign up for 2 half distance triathlons, some shorter distance triathlons, maybe a couple of half marathons and a full marathon, but apparently I'm maried to a crazy man who has decided he'd like to do Ironman Louisville in 2014.

I had originally set my mind on doing an ironman in 2015 but had recently shifted to the idea of waiting until after I had kids (how cool would it be for your kid to see you finish an ironman?) But now there is a new option and I have to say I'm tempted...I mean if we're going to train together and I'm going to do the distances anyways, why not make 2014 the year of the Ironman?

My main concern is that I want to make sure I can train for it to meet the 17-hr finishing deadline while remaining injury-free. Inadequate training for our 300-mile bike ride left me with 2 painful knees and I clearly remember chasing the clock during my full marathon in Stockholm in 2005...miles 20-26.2 were BRUTAL and I was constantly running, or hobbling, against the cut-off clock. I can only imagine what those miles are going to feel like after a 2.4 mile swim and a 112 mile bike ride. Of course I'm in much better shape now than I was back then and more importantly I have a thorough understanding of the importance of proper training and nutrition. Realistically, I'm actually aiming for 14 hours, which would give me comfy 3 hour window to the midnight deadline....so what's stopping me?

It's probably fear, because why wouldn't you be scared of a 140.6 mile event that's going to take at least 14 hours. Fear is natural when considering this intense event. But there's a reason I recently acquired my first tattoo...



I'm stronger than fear.

I proved that to myself when I overcame a 20-year-old fear of dark water and I'm stronger than the 140.6 miles I'd need to conquer at IM Louisville. I'm still not 100% ready to commit, but I'm definitely getting there....

Small steps, long-term change!

"Small, seemingly insignificant goals can turn into life-changing experiences in the blink of an eye"
-Susan Lacke

We all set long-term goals, I know I do, I just did actually: Ironman 70.3 Raleigh, NC June 1, 2014 and possibly a full Ironman in 2015.

I haven't officially signed up for either, because registration isn't open yet, but Raleigh is my goal half ironman and I've got a whole lot of expectations for that race. I want to be at least 20 lbs lighter, I want to be faster in the swim, bike AND run, I want to feel stronger, look better and hopefully place in the top 50%.

Yep, I've got big expectations and I think that's okay, but let's admit it, humans are bad at long-term goals. The further away and bigger the goal, the more likely we are to procrastinate, make excuses and shift our goal. Ironman makes it a little harder, because registration is mighty expensive, so once you register, you don't really want to back out, but I could probably finish the race at my current weight and speed, so why set such high expectations?

Honestly?

Because I can. Because I deserve to be the best version of me and because I WANT to be the best version of me.



While my mind has already made this lifestyle a habit, I know in order to reach my long-term goal, I'm going to have to set some short-term ones. More importantly, I'm going to have to set realistic, attainable short-term goals that will keep me motivated.

I'm a behavior analyst, I know all about motivation and behavior change. It's what I do for a living and it's definitely what I am doing for my own training. I recently already gave you the basics: pair and condition the activities, take small steps, reinforce yourself and find your motivation.

But what does this actually mean?

Shaping: When creating new routines, you have to shape up the behavior. In run training programs you'll often see the Saturday long runs increase by as little as 10% every week. Not only is this the healthiest thing to do for your body (to avoid injury), it's also the best thing to do for your mind. Remember what Susan said, small insignificant change can turn into life-changing experiences. You've got to shape up your behavior and if you do it in small enough steps, you won't even know you're changing. Don't compare yourself to others. Collect your baseline pace and distance and build up from there. Most importantly, take it easy. It's good to be sore, but if you train right you can avoid injuries. Trust me, I know. I went from having all kinds of knee injuries to being completely injury free once I started following a plan.

Balance: Elite and endurance athletes look at their CTL (chronic training load) to help them decide when and how much to train. As Matt Fitzgerald explains in Racing Weight, CTL looks at the average training stress which includes duration and intensity of workouts. Humans it turns out have a maximum CTL. Exceed the threshold and you crash, get close to it without exceeding it and you can thrive. If you're really into racing like me, it might be worth investing in a TrainingPeaks account or some other software that can help you track your CTL.

Another option is following these basic rules:
1. Listen to your body: Don't make excuses, but if you feel tired or overworked, re-assess your plan, take a day off, go easier on yourself during your workout. Again, do not make excuses, but take care of yourself.

2. Balance your sleep, nutrition and training: Are you training too hard? Are you getting enough sleep? Are you fueling your body enough? Studies have shown correlation between sleep & performance and nutrition & performance, so if you don't focus on all three, you won't get very far.

3. Take breaks: The general triathlon rule is to take a break every 12 weeks. In general, take a break after an A race (like I did this week after my first Olympic). In the half Ironman training plan I recently downloaded, the coach actually suggests a recovery period every 4 weeks of training. This doesn't mean you dont' do anything during the recovery, it just means you take it easy on your body.

4. Try High Volume, Low Intensity training: What this basically means is that you train more, at lower intensity. Sure you can do the reverse, but if you do that you're more likely to exceed your CTL threshold and crash or get injured. Try training at 80% below threshold and 20% above it. For example, if you're going to do speedwork, start with a warm-up and end with a cool-down and mix speed intervals with recovery intervals, so that only 20% of your workout was an all out effort and the rest was lower intensity.

Nutrition: Depending on your current nutritional habits, it might be unfeasible to cut out all sodas, junk food, processed foods and a bunch of calories. The thing is, you don't have to. Cut out little bits at a time, make replacements gradually and identify those things you just can't live without (for me that's a lot of stuff, including cupcakes, margaritas, chocolate, eggs benedict, and cheese, so I'm finding ways to eat a healthy balance of those things).

Cutting all your favorites out for good will not work and more importantly, it will make you miserable. This is a lifestyle change, so the last thing you want is to be miserable.

Last, but not least, celebrate progress. Set small goals and celebrate them when you reach them. Whether it's completing an Olympic triathlon, losing 5 pounds or cutting out sodas from your diet.
Set the goal, commit to it, track your progress and celebrate when you reach the finish!

The finish line!

After a painful 3-hour drive through a bad rainstorm, we made it to our hotel in Jamestown and settled in for the night. In less than 12 hours we'd be completing our first Olympic distance triathlon! Pablo was of course a lot less nervous than I was. I wasn't just going to complete a new distance, I was also going to swim in a river! In case I haven't mentioned it yet, I have...or had...a massive fear of dark water. Growing up in the Caribbean I am used to swimming in clear blue, always see your toes water and while I've gotten into darker water, I've always stayed very close to the shore and before White Lake in April (which was a clear lake), I had never actually swam in a lake. Jamestown was going to be an achievement both physically and mentally.

To calm my nerves I focused on double-checking my gear bag: goggles, bike shoes, helmet, running shoes, gels...I went down the list and after checking it twice got ready for bed. I got a few good hours of sleep and before I knew it, the alarm was going off and it was time to go. We drove to the race, picked up our packets, set-up the bikes and headed to the swim start. THE SWIM START. The James River is already murky on good days, so imagine the brown water that awaited us after a day of storms. I let the fear take over for a brief minute and then I decided it was the perfect day to get over my fears.

Pablo went off on his warm-up swim and I did a pretend warm-up near the shore. I wasn't quite ready to overcome my fear. Then it was go time. Pablo's wave went first and I watched them as they aimed for the first buoy. I chatted with some of my fellow females and finally decided it was time to get a few minutes of swimming. Then it was our turn.

1500 meters, here we go. Yikes, I'm swimming in a dark river...no, no, you don't have time for that, focus! Swim, swim, breathe, swim, swim, breathe, sight, ok there's the bouy, keep swimming. I fell into a rhythm and before I knew it 35 minutes had passed and I was coming out of the water.

I DID IT! That's really all I could think of in T1. That and don't forget to put on your helmet.

The bike went pretty flawless. I was staying above 16mph, which was my goal and I enjoyed the perfect weather and beautiful scenery. There were a few riders with flats along the way and I did a little prayer to the triathlon gods to spare me, because I don't know how to change a flat. Before I knew it I had finished the bike in 1:29:05 (under 1:30, score!)

T2 was quick, because all I had to do was re-rack my bike, take off my helmet and switch my shoes.
The first finishers were coming in and I wondered where Pablo was on the run. The run was partly on trails and partly on a running path. I ran strong and got an extra boost when I saw Pablo as he was on the last mile or so of his run.

I was definitely getting tired during the last 2 miles and my mind starting messing with me, but the accomplishment of swimming in dark water and my self-motivating mantra gave me the boost I needed to finish strong. You got this, I kept telling myself. When I saw the finish line I picked up the pace and sprinted across - 3:13:44. Take that 3:15 goal!

Just last week I had had a disastrous training ride/run and I was worried that I wouldn't be able to finish at Jamestown and here I was finishing faster than I thought I could. 

The lesson I learned?

Whether it's an Olympic Distance Triathlon, overcoming a fear or simply starting a new journey. Our mind will quickly send us into doubt. I don't blame it. It's not easy and your brain knows it will be hard. It knows it will take strength, perseverance and willpower. Sitting on the couch, making excuses, saying tomorrow, those options are much much easier....but they are not as satisfying as the success you feel when you cross that finish line!

Today I conquered both my mental fear of dark water and the physical feat of an Olympic distance triathlon. Let me tell you, I have never felt so proud, accomplished or happy in my life. I have also never felt so strong both physically and mentally. I didn't come in first, I didn't break any records and I still have a long way to go, but today I accomplished a milestone and I am exhausted and elated!

From chore to habit

Let's admit it, at one point in your life (maybe right now) working out felt like a chore. I know it did for me. I'd drag myself to my workouts, making all kinds of excuses for why it was okay not to go.

Now I crave the workouts. I anxiously await my workday to end so I can jump in the pool, hop on my bike or put on my running shoes. I no longer make excuses not to workout, it's a habit. It's a need, it's part of my every day routine and a day without some activity feels strange.

How did I get here? As a behavior analyst I definitely looked at the patterns that helped me, and can help you, make working out a habit instead of a chore.

Here's some of the things that helped me:
1. If you don't love it now, you have to build up your love for it. In behavioral terms you have to condition or pair it. That said, pick activities you like, do it with people you like and find little ways to reward yourself.

2. It takes time. Don't expect to hate it today and love it tomorrow. Slowly build up how much time you spend working out and always celebrate small successes.

3. Challenge yourself. Let's admit it, humans are competitive. It's good to have a workout routine, but make sure you're constantly challenging yourself so it doesn't get boring.

4. Take advantage of technology! You could say that I'm an fitness app addict.
My favorites are: MyFitnessPal (food & exercise log), Jawbone Up (wristband and app that tracks steps and sleep), Strava (for cycling), Nike+ (for running), EveryMove (rewards you for working out), PearSports (requires you to purchase their heart rate monitor but it's awesome and ill write a review soon), BodyShot (tracks your weight loss progress) and TrainingPeaks (athlete's version of FitnessPal).

(If you know cool apps I haven't mentioned here, please message me! I'd love to try them!)

5. Do it for yourself. You might need some external motivation like a margarita, cupcake, Facebook likes, new outfit or half marathon medal, but your internal motivation is crucial to make your workouts part of your daily routine. Find your personal reasons for doing it and make it your mantra.

Overcoming Disappointment

Today I'm down to 156.8lbs. You'd think my 3+lb weightloss this week would excite me, and it is exciting, but it's also going a bit too fast and I worry some of it might have been muscle loss. There's really no way to know other than sticking to my workout plan and making sure I fuel my body enough...especially given the upcoming Olympic distance triathlon next Saturday!

1500 meter (0.9 mile) swim, 24 mile bike and 10K (6.2mile) run. I thought I was ready for it, but my training today has left me disappointed...

We did a 1hr25min bike followed by a 45min run and I burned out in the first 30 min of the ride and never recovered, running my slowest pace in over 3 months.

Was it the 3 hills we climbed right at the start of the bike? Was it the 90 degree weather? Was it the alcohol I had last night? Was it improper fueling? Or is it my fast weight(/muscle) loss?

I won't ever know the answer and most likely it was a combination of those things. What I do know is that the mental game I played with myself today was exhausting. I reached that burn out point and started the epic battle of "I got this" and "no, you don't."

Overcoming your own demons is the hardest battle in endurance athletics...and in weight loss. This stuff is HARD and when things get hard your brain is good at making excuses. When faced with disappointed your brain is good at telling you, "see, I told you you couldn't do it."

So today's lesson is one of overcoming disappointed. Convincing yourself that one bad day doesn't have to mean you failed. That one bad day doesn't warrant quitting. It should actually inspire you to push harder and keep going.

Today I am stronger than I was yesterday.
Tomorrow I WILL be stronger than I am today.

Eat more to lose weight?

Best news of the week: Starting weight 167.5, current weight 157.8!!

Almost 10 pounds lighter and definitely much fitter. Perseverance and hard work it turns out pays off! That, and good nutrition planning.

A few months ago I posted that I was sticking to 1200-1400 calories on days off and 1600-1800 calories on workout days. Now I actually eat at least 1600 calories on off days and closer to 2000+ calories on workout days. As I've increased my calories I've actually also increased my rate of weight loss. Not to mention that I am eating a pretty decent amount of carbs.

Doesn't really make sense right?

Well, Matt Fitzgerald explains it beautifully in his book Racing Weight. In this book he focuses on endurance athletes, but personally I think the information he provides is useful for everyone who is trying to lose weight and has gotten stuck.

Traditional diets, he explains, count on decreasing your calorie intake, whether it is through low-carb or some other limitation on the types of foods you can eat. These diets can be very useful for people who are extremely overweight and/or consume a high and unhealthy amount of calories, think sodas, pizza, fast food, chips and other junk foods. For these people, simply restricting caloric intake by making changes like cutting out sodas and limiting junk food may lead to significant weight loss. If these dietary changes are permanent and also include the addition of some exercise, you can probably keep a lot of the weight off. At some point however you will either reach a plateau or add certain foods back and regain some weight.

So how do you get past the plateau to lose those last few pounds and keep the weight off?

The secret is making sure you don't restrict your calories too much and making dietary changes that can be maintained long-term. This means that instead of eliminating all bad food, you work on limiting your intake of bad food and overall modifying your diet to a diet you are comfortable keeping long term. In a sense, it's no longer a diet, it's a lifestyle change. It also means making sure you don't starve yourself. Not only is that not feasible as a long-term plan, it might actually be detrimental to your health and your ability to exercise and lose weight.

Your body is a machine. Feed it with the right nutrients and it functions properly. Feed it inappropriately and it might work for a while, but it won't be at its best and it definitely won't run as long and strong as a well-fed machine.

This is actually what happened to me. When I stopped working out, I kept eating the same amount of calories I had been before, so I gained weight. Then I decided the way to lose weight would be to exercise and restrict my calories. For almost a year I limited myself to 1100-1300 calories and my weight dropped a little, but I could not keep it off or get lower than 162.

Turns out my resting metabolic rate (what I burn when I just sit around and do nothing) is 1525 calories and by keeping my calories far below that, I led my body to believe that it was starving and as a result my metabolism most likely slowed down to a crawl. The inefficient fueling of my body was blocking my weight loss and it was also leading me to be exhausted and less able to effectively exercise, making weight loss even harder.

When I started running half marathons and signing up for triathlons, it became clear that something had to change. I slowly started increasing my caloric intake, obsessively tracking how this would effect my weight loss. The first month I went up to 1900 calories and I lost 1.5 lbs! I dropped to 1850 and lost 2 lbs. Since then I've stayed around an average of 1850 calories (1600-2000 depending on how much I work out) and I have lost about 2.5 pounds each month.

This is much slower than other diet programs, but this is also meant to be a long-term plan. The weight has stayed off, even when I take a 5-day workout break, and I'm following a diet I am happy with. I can still eat a gigantic brunch with mimosas or the occasional cupcake without guilt and without weight gain. More importantly overall I feel healthy and my athletic performance has improved significantly.

So what do I eat?

I am focused on nutrient dense foods; healthy carbohydrates like oatmeal, whole wheat pasta, brown rice, lean meats like fish, chicken and less than 15% fat meat and lots and lots of fruits and vegetables. For workout recovery I love chocolate milk and I am a big fan of coconut water (Zico is my personal favorite). When I do eat something unhealthy it is a conscious, guilt-free decision and as much as possible I try to stick to natural, unprocessed, locally made or homemade items, where I can control the ingredients.

I love food, so eating is still a pleasure, but food is now also a fuel source, so I always think about what my body needs before deciding what I will eat.