Thursday, June 26, 2014

Come with me now - Tri season is in full swing!

This year’s start to the season began with Rev3 back in Knoxville for an Oly.  Fortune smiled and I was entertained by teammate Holly Fraccaro on the ride.
With 5 triathlons under my belt in 2013, I am approaching this year in a much more relaxed fashion … perhaps too relaxed.  I forgot my helmet and had to stop at Dick’s to get a new one before Sunday.  As I write, I’m cringing to think my coach will ultimately read this….@tribirdie
Friday we rolled into town early enough to reconnect with our Rev3 team and help with the Glow Run.  Zoe Dix, the spunky and delightful daughter of Jamie Dix, was kind enough to let us be her entourage as she ran
the mile Glow Run.  

Dix Family- Post Successes
Glow run Antics

Obligatory run warm up...or something

Friday night found us out on Gay Street in downtown Knox where a table full of Team Rev3 kept me in stitches until it was time to retire. Thank you again Jeff Vanis for picking up my jacket!
Saturday I rolled out of bed pretty late, hit the Kids Tri in time to see some pretty terrific and inspiring family memories being made – experiences to be remembered by both parents and kids.  Jamie’s son did the tri and was the picture of persistence right down to the finish chute where a big hug from mom waited.  After the Kids Tri wrapped up a couple of us hit a local bike shop for some tweaks and then on to the SBR sponsored practice swim. 
GOberg at Bearden Bike in Knox
Post bike run through Saturday
who's that in Shimmer Suit ?!
WOW  - what a difference this year, from  58.5 degrees in the water to pushing 70, still wetsuit legal but not breathtakingly cold.  With almost a sense of giddiness I jumped in for a quick swim to the first bridge to get a handle on the currents and feel of the water this year.  Gentle reminders are the best -- open water swimming requires more of my brain than the pool.  Post swim a couple of us took a quick spin on the bike to shake out the legs and run through gears.  I figured the 1 mile “race” the night before gave my legs a good feel for the run.   Transition was in a slightly different place this year.  Last year it was in the parking garage and while that was excellent for last year’s bad weather, I prefer the openness and sunlight of a parking lot.  I got transition all set up except for a few add-ons Sunday morning.  
 Mellow Mushroom was the spot of choice for dinner and with the late arrival of Dave Callahan there were laughs to spare.  We all went to bed with the geriatrics…

All in all Sunday was pretty uneventful.  And with a face like Oilar's and a big hug to see you off how could you not have a solid showing !? 
I found the swim cooler than I anticipated and the current was not my friend.  I swam better in 2013 but I continue to work on sighting in the open water.   Transition to the bike this year was phenomenally better, not only is the distance shorter in the open parking lot, my feet weren’t frozen so I didn’t feel like I was running on chipped glass.  Shout out to teamie Lana Burl for saving my A$$  with Powerblends.  Not only did I forget my helmet but I also forgot my nutrition.  I was pretty excited this year for a dry ride to see how successfully I could ride the course and I’m guessing by the guy that yelled at me on the run for passing him on the downhills (he outweighed me by a solid 20lbs) that I did alright.  Starting late in the game this season my speed wasn’t where I wanted it to be but my nutrition was spot on.  Since I know I can hit the speed by the end of the season with focused training, I’m happy to start to feel like I have the nutrition piece in hand.  Bike to run was again uneventful and I as usual I should have been more aggressive in the run, keeping too much in the tank kept me from under a 9 min mile which despite the Achilles issues this year should have been doable. 
I improved my time year over year so I’ll take that in hand and look to continue to push the edges, with a strategies around staying in that uncomfortable Z4 and realizing that relaxing and letting it ebb and flow like the tide is what racing  is all about.

Packing up for the ride home

I have an ever evolving view of triathlon, what it means in my life and who graces my life as a result. That's you Wolf family!

The continuous focus on discipline and incremental success drives me to greater places more reflective of my true self.
As a long time member of the sailing community I have high expectations of an athletic community.  I am continually rewarded by my Rev3 Team mates and Race Directors at the caliber of competitors and race production quality!  What a fantastically fun weekend!!!

Wednesday, May 28, 2014

Wind it up

The 2014 tri season has been a study in patience and persistence with miniscule movement forward only to be pushed back like a running back going in for a touchdown.  After consistent pain in the lower leg/toes and Achilles region of my legs I went to the orthopedic doctor.  The good news is there is no bone or ligament damage just weak muscles.  Twelve weeks of solid physical therapy with Justin at Trinity Wellness Center and I am on the right path.  However, as a runner first and foremost being told that was off the table until strength and stability joined the party was tough mentally. 

And WOW … who knew PT was so tough.  At the suggestion of Justin, I went the Graston route and while it may not be for everyone it has worked wonders for me.  He said I’d eventually ask for it… and while I was writhing in pain on the table and threatening retribution I was thinking not in this lifetime buddy.  He was right – I don’t think it will ever feel “good” but it certainly accelerates the stretching I do on my own.  He also built out a set of exercises and stretches that compliments my current tri training schedule.  It is complete with specific timing to maximize my time strength training since tri training is a full schedule on its own.  It is now a regular part of my triathlon training and I don’t see it going anywhere.  I would be remiss if I didn’t note that my coach is 100% behind holistic training and the philosophy that a balanced athlete is a strong athlete. Without her support and flexibility, this Spring would have been a whole lot harder.

I ran my first half marathon of the season in April and it’s a stretch to call it a run.  My coach and I decided that a 3 mile run set with a 1 mile walk in between would keep me in the best health seeing as how my longest run had been 9 miles.  It was tough to stick to it on the front end but I am determined not to backslide as result of something I can control or arrogance.  Knowing when adrenaline is a friend or foe is critical.  I am running the Midtown-Raleigh 10k in two weeks to see what I can shoot for the remainder of 2014.  

With a full slate of races scheduled the sooner my legs are happy the stronger and faster I'll be.

Happy training!

Monday, November 25, 2013


The most important buckets in my life are family, mental and physical fitness and friends.  This is wrapped in philosophy of spiritual endeavor and adding value to those I interact with via the Four Agreements.  1- Be impeccable with your word 2- Don’t take anything personally 3- Don’t make assumptions 4- Always do your best.  (The Four Agreements - Ruiz)
     Triathlon supports these mainstays of my life.  To me being a good triathlete or endurance athlete is about the whole person.   I was lucky enough to be chosen for the Rev3AG Team and their support of the athlete and their family is in a direct alignment with the values of my family.  I also need to acknowledge that I like being on a team.  If it weren’t for the Rev3 AG Team I wouldn’t be so passionate about Triathlon.  They bring the same verve and dedication to the sport that my Sailing Family did as I was growing up.  The sponsors Rev3 brings to the table are tremendous too - that took a lot of "hard" decision making out of the equation for me when awesome products and solutions are delivered to your door on almost a monthly basis how can an Athlete go wrong!?  
     Staying committed is probably the “easiest” part.  I approach each day with the attitude that 100% is a different effort every day.  Some days just hitting the trainer is 100% other days pushing the sprints in the pool after 2000yds is 100%.  The physical and mental boundary expansion is as much a treat as it is intimidating.  But at the end of every day I acknowledge myself for putting in the effort and as long as I feel I’ve put in that day’s 100% I will push new frontiers and stay balanced.  In the spirit of transparency, I do have a coach 6 months of the year and that helps me gauge effort levels in the off season.  :)  
     The great thing about triathlon is I learn more and more not only about myself but also incremental success.  I am attracted to spaces where the fa├žade of the rapidity of technology is debunked often and with an exclamation point.  Being a triathlete spits in the eye of instantaneous accomplishment.   I get to compete against myself in every training session and event.  I move the needle based on my goals and the quiet success of achievement is something I carry close.   Sure I’ve gotten stuck on plateaus and had weeks of frustration either due to being sick or feeling as though I’m not moving closer to a goal.  And, therein lies the beauty of any endurance sport – not just triathlon – once those weeks of discipline are behind you they are wells of strength to dip into.   We all know it’s not the little things in life that derail us it’s the switchbacks that are unexpected and the blind turns where we have to slow down and reconsider each shift of the wheel and rubble on the road to avoid skidding out.  My dad used to say “little corrections all the time.”  But this takes time, the ability to endure and dig a little deeper for the light and success becomes paramount to a fulfilling and meaningful trove of life experiences. 
     Part of what keeps me going back is the consistent fulfillment to be myself.  Training, racing planning – these are all daily reminders that this thing is PERSONAL.  :)  It helps me command my own limitations more freely.  For instance, sadly, life has left a lasting mark to always have a reserve tank and no matter how many times I mentally run through “what’s the worst thing that can happen.”  I always leave a little in the tank.  On the up side, I’ve moved on from waiting for the next shoe to drop and one day I’ll blow the reserve tank and open up a whole new level of freedom in which to live life.  The most spectacular part of this is if you can fully embrace it, you have the ability to empower others to be themselves too and I think there is no greater gift to another human being.
     On a lighter note – I’m easily bored – the intensity and complexity of the multisport is intriguing.  I have no desire to do a marathon per se but I’m hopeful for a full 140.6 in 2016.  Also, the planner in me likes that this stuff is planned out to a T.  I like that it’s a multi-year objective too.  So I hope this gives some insight into what the beginning stages of Triathlon looked like for me and encourages a hopeful to dip their toe in - its a lot like they say about snorkeling versus scuba diving, the former is like looking at the outside of the circus tent while the latter is being inside where all the action is!

Tuesday, November 12, 2013

2014 Race Calendar In the Works

2014 Race Schedule

It seems only fitting to be putting this together with biotta juice and prosecco in hand... After a successful foray into the world of Triathlon, I am hooked.  A huge part of my mental and physical success is the AG Team Rev3 - thanks y'all!

April 13, 2014 Rock 'n' Roll comes to Raleigh!  Rock 'n' Roll
     Let's hope this lives up to Rock 'n' Roll Las Vegas both in entertainment 
      and PR!
   Bright and early at 7AM - the Half-Marathon
    Goal time: 1:47

May 18, 2014
Rev3 Knoxville Olympic
  Goal time -- anytime would be better after last year's

June 15, 2014
   Headed up to Williamsburg to support Team Rev 3

June 21-22, 2014
    Goal time:  TBD by Coach and Athlete

July - 

BIRTHDAY MONTH -- Sweet treats both to drink and eat and all the sun and sand I can take in!

September 7 -  Rev3 Cedar Point
    Rev 3 Cedar Point Olympic
Goal time:  TBD by Coach and Athlete

November 2013 - Seems only fitting to cap it off in Florida with my Rev3 Family!
      Rev3 Venice FL