tag:blogger.com,1999:blog-35626543611965400582024-03-06T12:01:24.768-08:00Beyond TrainingMarthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-3562654361196540058.post-75235101787906349632015-07-08T12:22:00.000-07:002015-07-08T15:12:26.510-07:00THE SCOOP ON POOP<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_mjUuZbrCrwmnsAd-Q9ajFmBrMEJbgjI4TmYZ1TmfO_S7ORN_wilf8dHPMdcbNucXGSe-ymsPCDW3L3CdV2lrbsB8foZFvel6VPOjCwCZQXuc60wOs6rM73V7Sv107DCrO0VamD-bCmch/s1600/no+poop+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_mjUuZbrCrwmnsAd-Q9ajFmBrMEJbgjI4TmYZ1TmfO_S7ORN_wilf8dHPMdcbNucXGSe-ymsPCDW3L3CdV2lrbsB8foZFvel6VPOjCwCZQXuc60wOs6rM73V7Sv107DCrO0VamD-bCmch/s200/no+poop+2.jpg" width="150" /></a></div>
<span style="font-family: Calibri;"><span style="font-size: large;">Most of you who know me probably think that I'm going to blog about bathroom stops during runs. I'll save that one for another day! </span></span><span style="font-family: Calibri;"><span style="font-size: large;">Here's the scoop..... </span></span><span style="font-family: Calibri;"><span style="font-size: large;"></span></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;"></span></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;">A few weeks ago, my partner Lisa and I were walking our
two dogs around the block. She had one and I had the other.<span style="mso-spacerun: yes;"> </span>We were only a few houses away from finishing
our walk, when the neighbor (I’ll call him “Joe”) across the street came out of
his house to chat with Lisa (I was lagging behind by about 10 meters chatting
with another neighbor).<span style="mso-spacerun: yes;"> </span>I noticed a lot
of hand motion going on with Joe as he talked with Lisa, so I made my way up to
get in on the conversation.<span style="mso-spacerun: yes;"> </span>Turned out
that he was making it absolutely clear that he did not want our dogs on his
lawn, nor does he want our dogs to pee or poop on his lawn.<span style="mso-spacerun: yes;"> </span>This point has always been pretty clear to us,
considering he has signs all over his lawn that say “NO DOGS ON LAWN!”<span style="mso-spacerun: yes;"> </span>We’ve never allowed our dogs to step a paw on
his lawn.<span style="mso-spacerun: yes;"> </span>Apparently, however he saw our
dog, Balto, pooping on the lawn next to his – and he didn’t like that
either.</span><span style="mso-spacerun: yes;"> </span></span><br />
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkDp7pNU4iKWdZ1f0Ytx7XOikYNBtFS1vpIPK5HOdGxnotQzVWMAsoZcAZjzSjm16wz-mARq9eD7JzZBYSGzur0NXsHF2mSOzBgbAO6nTWIIYMLh9CXB2oF0htH88FAWdf4OUyj96R1-ft/s1600/no+poop+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkDp7pNU4iKWdZ1f0Ytx7XOikYNBtFS1vpIPK5HOdGxnotQzVWMAsoZcAZjzSjm16wz-mARq9eD7JzZBYSGzur0NXsHF2mSOzBgbAO6nTWIIYMLh9CXB2oF0htH88FAWdf4OUyj96R1-ft/s320/no+poop+1.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Getting "the picture" yet?</td></tr>
</tbody></table>
</span></span><span style="font-family: Calibri;"><span style="mso-spacerun: yes;">
</span></span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span> </div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span><span style="font-family: Calibri; font-size: large;">Balto has a bit of poop anxiety in that he’d really
prefer to go in private, where no one can see him. Getting him to poop in our crowded
neighborhood is always a struggle. There just aren’t enough places for him to
find his own space. He’ll hold it in to the very last minute, until he begins
to go into the poopy panic and pant.<span style="mso-spacerun: yes;">
</span>It’s a gift when he finally goes (yes, poop can be a gift), but it’s so
painful, out of fear the neighbors will be upset, <span style="mso-spacerun: yes;"> </span>to have to pull him away from lawns when he’s
just about to go. I get it. Some folks don’t want pee burn stains on their
lawn, nor do they want other dogs pooping on their property, even if it is
cleaned up.<span style="mso-spacerun: yes;"> </span>I understand. For the
record, we ALWAYS clean up! Always.</span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-size: large;"></span> </div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">Back to my story.<span style="mso-spacerun: yes;">
</span>So, one evening I was walking Balto alone and he did his usual, hold it
in to the last minute thing. When the anxiety of no longer being able to hold
it set in, he pooped on the side of the lawn of the house next to Joe's. There
was nothing I could do but let him do his thing. Apparently Joe must have been
looking out his screen window, and saw this. He also saw me pick up the poop
AND he witnessed Balto peed on the telephone pole across from his
property.<span style="mso-spacerun: yes;"> </span>His comment to Lisa during the
conversation I witnessed was this; “Your buddy, you know, your <i style="mso-bidi-font-style: normal;">running buddy,</i> allowed THAT (pointing to
Balto) dog to poop on this lawn (pointing to side of the neighbor’s lawn).<span style="mso-spacerun: yes;"> </span>Lisa’s response was, “Well this is not your
lawn and we never let our dogs on your lawn. We also always pick it up the poop
and I’m sure that Martha picked it up.”<span style="mso-spacerun: yes;">
</span>Joe came back with, “Well she did not pick it all up.”<span style="mso-spacerun: yes;"> </span>Okay, this is totally not true. I picked it
all up … to the point I was scraping the grass with the bag.<span style="mso-spacerun: yes;"> </span>When I finally approached the two of them to get
in on the conversation, he reprimanded me, telling me not to allow my dogs to
poop or pee on his lawn, NOR can they pee on the telephone pole across from his
house.<span style="mso-spacerun: yes;"> </span>I told Joe that I never allowed
my dogs to do business on his property. He went on to tell me about him
witnessing Balto poop on the neighbor’s lawn … and that kid’s play on that lawn
sometimes ….. so don’t let my dogs on that lawn.”</span><span style="mso-spacerun: yes;"> </span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYLlDU_6oCFyI9KL7kFwIcIkeQ5AksMWSrTkQVpJ1-lz5eaejV5zrYho8llDSQdLhyQfMgwQnAMZ-Jl5Diy6_4dUP_BHt-_pUmgN-8UBDEaB_D7Viblh2tOlO2UzQ6ipCr6EREzS5JpXpB/s1600/no+poop+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYLlDU_6oCFyI9KL7kFwIcIkeQ5AksMWSrTkQVpJ1-lz5eaejV5zrYho8llDSQdLhyQfMgwQnAMZ-Jl5Diy6_4dUP_BHt-_pUmgN-8UBDEaB_D7Viblh2tOlO2UzQ6ipCr6EREzS5JpXpB/s320/no+poop+3.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This one says, "keep off the grass."</td></tr>
</tbody></table>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span> </div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span> </div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span><span style="font-family: Calibri; font-size: large;">I was so stunned that I wasn’t sure what to say.<span style="mso-spacerun: yes;"> </span>My first thoughts were, “Really? Is this what
matters to you?<span style="mso-spacerun: yes;"> </span>Is this kind of thing
that causes stress in your life?<span style="mso-spacerun: yes;"> </span>Is this
how you spend your time – watching and waiting to see if dogs poop on or near your
property?”<span style="mso-spacerun: yes;"> </span>I decided that this was a
battle that wasn’t worth fighting. I felt sorry for Joe. I felt sorry that he
had such misery and anger in his soul. I ended up putting my hand on his shoulder
and simply apologizing and walking away.<span style="mso-spacerun: yes;">
</span>I felt he didn’t deserve to take any of my power or energy from me over this
ridiculous scenario/situation.<span style="mso-spacerun: yes;"> </span>What did
sit with me was his reference to me as Lisa’s “running buddy.”<span style="mso-spacerun: yes;"> </span>I did not learn of this comment until we got
back to the house.<span style="mso-spacerun: yes;"> </span>It’s pretty clear in
this neighborhood that we are partners who own a home together along with two
dogs who occasionally can’t hold their poop in long enough to make it to the
park a few streets away!<span style="mso-spacerun: yes;"> </span>I do plan on
letting him know, for future reference, that Lisa is not my running buddy, but
rather my partner in life and in marriage.<span style="mso-spacerun: yes;">
</span>He’s going to have to get over that one. <span style="mso-spacerun: yes;"> </span>I’ll stand up for us on that one.</span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-size: large;"></span> </div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">The point of this story is that I am constantly reminded of how
many people miss out on what’s really important in life - what’s really GREAT
about life.<span style="mso-spacerun: yes;"> </span>I’m reminded of how
something so insignificant can cause such stress in one’s life.<span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;"><span style="mso-spacerun: yes;"></span></span> </div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span><span style="font-family: Calibri; font-size: large;">What REALLY MATTERS IN LIFE FOLKS? What matters to you?<span style="mso-spacerun: yes;"> </span>Here’s a few on the top of my list:</span></div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-size: large;"></span> </div>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">That I am providing value to others (enrichment of their
lives) and feeling valued in my life from my job and my relationships.<span style="mso-spacerun: yes;"> </span>This is huge! If I don’t feel valued in my
personal relationships, it’s not worth cultivating.<span style="mso-spacerun: yes;"> </span>I’ll walk.</span></div>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">To remind myself of all that is going well and is good in
my life. To appreciate those things and be grateful for them – especially when
I experience times of indecisiveness or am on the verge of resigning into a
crappy mood.</span></div>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">Being kind. Being honest. Being real. <span style="mso-spacerun: yes;"> </span>Take off the mask people.</span></div>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">Simplicity.<span style="mso-spacerun: yes;"> </span>I
don’t like having a lot of stuff.<span style="mso-spacerun: yes;"> </span>Things
don’t matter. What I do with my life and the relationships that I cultivate do matter.<span style="mso-spacerun: yes;"> </span>I could be happy living in a 500sq foot home.
I don’t because I’m not sure that Lisa feels the same way! Actually, I am sure.
It’s true that “all you need is love (and a garden).”</span></div>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">Authentic conversation. I don’t enjoy small talk –
although it’s a great, and sometime necessary skill.<span style="mso-spacerun: yes;"> </span>I’m not a big crowd, social person. I like
one-on-one – let’s face each other and talk about stuff below the surface. Ask questions. This
is what best friends and close family members are good for in life.</span></div>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">Times of silence.</span></div>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">Having people in my life that listen.</span></div>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">A big belly laugh … the kind that makes it hard to
breathe or stand up straight. They are hard to come by.</span></div>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">Dark chocolate with almonds and a glass of wine at night
(not necessarily together … but that’s good too). They matter to me.<span style="mso-spacerun: yes;"> </span>Simple pleasures.</span></div>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri; font-size: large;">The freedom and joy of taking an outdoor shower.</span></div>
</li>
</ul>
<ul>
<li><span style="font-family: Calibri; font-size: large;">My health and the fact that I can move, sweat and get my
heart rate pumping .... especially during a run in the warm summer rain. </span>
</li>
</ul>
<ul>
<li><div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">Having and expressing compassion - especially for dogs ….
And especially for dogs with poop anxiety).</span><span style="mso-spacerun: yes;">
</span></span></div>
</li>
</ul>
<o:p><span style="font-family: Calibri;"> </span></o:p><o:p><span style="font-family: Calibri;"> </span></o:p><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVfauphHnrJ71IGatFhuYSXBRI4wupSPhiaeKHQkFfinT48q13Iw9pWpG2ohOovj9lNXa7Gb1Y-AMzZt6x2kPetbYIR3CP1AtmuAjD_Jo_exTC1PwYg7uVzXXVkdfPVzO9o2956RtlGRl9/s1600/BALTO+in+the+SUN+%25282%2529.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVfauphHnrJ71IGatFhuYSXBRI4wupSPhiaeKHQkFfinT48q13Iw9pWpG2ohOovj9lNXa7Gb1Y-AMzZt6x2kPetbYIR3CP1AtmuAjD_Jo_exTC1PwYg7uVzXXVkdfPVzO9o2956RtlGRl9/s320/BALTO+in+the+SUN+%25282%2529.jpg" width="255" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I need poop privacy</td></tr>
</tbody></table>
<br />
<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: right; float: right; margin-bottom: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ifrrg8nfDj7KxPJVJV26wRdPYVt1lh-U5s54IxQ21-aX0VTv9Ekf-4sfJxQhBtZQ5dFSbQpftTY8t4qMEi3WAy5Xiyf7VqqYM55gHcuABQBrwtnMC7m_3pj7gE-KMoZcgOksEOo85onk/s1600/Lulu+in+pool.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ifrrg8nfDj7KxPJVJV26wRdPYVt1lh-U5s54IxQ21-aX0VTv9Ekf-4sfJxQhBtZQ5dFSbQpftTY8t4qMEi3WAy5Xiyf7VqqYM55gHcuABQBrwtnMC7m_3pj7gE-KMoZcgOksEOo85onk/s320/Lulu+in+pool.jpg" width="260" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nothing like peeing in the kiddie pool.</td></tr>
</tbody></table>
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<div class="separator" style="clear: both; text-align: center;">
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Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-19948722046543082322014-10-06T11:30:00.001-07:002014-10-06T12:38:13.282-07:00I Run for Life<div class="separator" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;">
<img border="0" src="http://2.bp.blogspot.com/-Ujh5pg3uNF4/VDLdOov1etI/AAAAAAAAAYY/n_-YP8ZvslM/s1600/Ribbon.jpg" height="200" width="181" /><span style="color: black;">
</span></div>
<br />
<span style="font-size: 12pt;"><span style="font-family: Calibri;">Our neighbor across the
street, “John,” lost his wife to breast cancer last February. He’s from
Pennsylvania, but has owned the home across from ours probably since his two
adult boys were children. This was the first summer and early fall that he has
been here alone – in an old, modest home that they took care of together. <span style="mso-spacerun: yes;"> </span>A home that is filled with everything that is
theirs.</span></span><br />
<span style="font-size: 12pt;"></span><br />
<span style="font-family: Calibri;"><span style="font-size: 12pt;">I</span><span style="font-size: 12pt;"> remember seeing her from
time to time last year, when she was going through treatments for the second
time. The first time was nine years ago after her initial diagnosis. She went
into remission, but the cancer came back and had spread to her brain. I never
had the chance to get to know her because we are relatively new to the
neighborhood. When I talk to John about his wife and her fight with cancer, he
referred to the process as “our cancer.” When he mentions the type of cancer,
he notes that “<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">they</i></b> had the Her2 positive cancer cells.<span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">They </b>battled
cancer together. </span></span><br />
<span style="font-family: Calibri;"><span style="font-size: 12pt;"></span></span><br />
<span style="font-family: Calibri;"><span style="font-size: 12pt;"></span></span><span style="font-size: 12pt;"><span style="font-family: Calibri;">Every morning, at the
crack of dawn, I see John head out for his routine bike ride on his old beach
cruiser with the cobwebs under the seat.<span style="mso-spacerun: yes;">
</span>He wears the same beige cap, t-shirt, khaki shorts, white tube socks and
black sneakers.<span style="mso-spacerun: yes;"> </span>Every afternoon he
treats himself to lunch at the famous “Crab Trap” restaurant just over the
bridge.<span style="mso-spacerun: yes;"> </span>He claims that he’s getting a
belly, but that doesn’t stop him. In the late afternoon he sits on his front porch
in a chair that looks worn to perfect comfort and listens to the radio (usually
a baseball game, or tunes from the 70’s) with his dog, Muffin at his side. <span style="mso-spacerun: yes;"> A</span>t 5pm, he walks Muffin to the dog park where
she meets her best friend “Tulip” for some playtime. </span></span><br />
<span style="font-size: 12pt;"></span><br />
<span style="font-size: 12pt;"></span><span style="font-size: 12pt;"><span style="font-family: Calibri;">He’s been traveling the
world most of the summer, by himself (Canary Islands, Ireland, England, and is
heading to Alaska this fall).<span style="mso-spacerun: yes;"> </span>I know
that he misses his wife very much. I know that he talks to her, feels her
presence and knows the signals (thunder for example) of her voice speaking to
him.<span style="mso-spacerun: yes;"> </span>He blurted out the sentence, <b style="mso-bidi-font-weight: normal;">“YOU’VE GOT TO LIVE LIFE,” </b>the other
day when we were talking…. And I know he’s doing just that.</span></span><br />
<span style="font-size: 12pt;"></span><br />
<span style="font-size: 12pt;"></span><span style="font-size: 12pt;"><span style="font-family: Calibri;">I decided a couple of
months ago that I wanted to work on my running fitness and hop in some fall 5k
and 10k events. The last year I can remember running a string of fall events
was in 2009. </span></span><span style="font-size: 12pt;"><span style="font-family: Calibri;">The biggest driving force
behind my recent decision to get out and push again in my run training was gratitude. I’m grateful for my life, for being alive, in good health, and
having the ability to push my body. Pushing well beyond the comfort zone is a
unique experience, and one that makes me feel totally alive and present. <span style="mso-spacerun: yes;"> </span>I’m sweating, my heart is pounding, I can hear
my breath and feel my muscles putting out every bit of energy. It is during
these times that my body and mind are completely engaged and at a heightened
state – totally alive. </span></span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;"></span> </div>
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-size: 12pt;"></span><span style="font-size: 12pt;"><span style="font-family: Calibri;">“Pushing” is a love hate
relationship on both physical and mental levels.<span style="mso-spacerun: yes;"> </span>Let’s face it, intervals are hard. Racing a
5k is hard … well at least as hard as you’re willing to make it.<span style="mso-spacerun: yes;"> </span>In order to get faster, you must be able to
work through paces and efforts that make you sometimes feel like giving up. It’s hard stuff, but stuff that makes you more
resilient to the demands of over-reaching in a race. There’s a certain level of
confidence and personal growth that comes from getting through events or
workouts that push us to the edge. The fitness gains are just as rewarding. Personally,
I feel that it’s good to force yourself to work through discomfort from time to
time. Training and racing, for me, remind me of what it’s like to “go there.” <span style="mso-spacerun: yes;"> </span>It’s a metaphor for life when you think about
it.<span style="mso-spacerun: yes;"> </span>Let’s be honest and admit that at
any moment, we can be blindsided by an event or news that could rock our world.
We need to be prepared to push through messiness, feel all of the emotions that
come with the mess and experience the discomfort. <span style="mso-spacerun: yes;"> </span>I think the curve balls that life throws at
us serve as a reminder that we are never allowed to just settle into a
comfortable pace for too long.<span style="mso-spacerun: yes;"> </span>It would
be nice, but life does not work that way….. Ever.</span></span></div>
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<span style="font-size: 12pt;"></span><span style="font-size: 12pt;"><span style="font-family: Calibri;">This past weekend, my
partner and a friend of mine did a 5k that raised money for health services for
women who are fighting breast cancer.<span style="mso-spacerun: yes;"> </span>We
had a lot of fun, dressed in pink, wore frizzy pink wigs, danced at the post
race party and laughed a lot!<span style="mso-spacerun: yes;"> I also made some wonderful new connections.</span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ54ArsvkyZU2wKAp8cnQb1GMZ4_bp637Q8m8jfvN363eE0PleZDzMNG26oPTuie3FgDmOPgkK0SSkxePw3CRYHFfNRlpzPDcqFFLQZzBWbJDvzPPOU8rlCbZrbLXDbI9QKOGv2S0a3xWx/s1600/Race+and+Renew+Gals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ54ArsvkyZU2wKAp8cnQb1GMZ4_bp637Q8m8jfvN363eE0PleZDzMNG26oPTuie3FgDmOPgkK0SSkxePw3CRYHFfNRlpzPDcqFFLQZzBWbJDvzPPOU8rlCbZrbLXDbI9QKOGv2S0a3xWx/s1600/Race+and+Renew+Gals.jpg" height="320" width="240" /></a></div>
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<span style="font-size: 12pt;"><span style="font-family: Calibri;">During
the 5k, I opted to run without the wig so that I could actually work at a hard effort
without pink hair getting in my mouth. We all fought the relentless headwind
for the first half of the race on a wet, slippery boardwalk. I set a time goal,
but got nowhere near it. I did, however go to that place of discomfort, which
was my primary goal. I went there as a reminder of what it feels like to
hurt.<span style="mso-spacerun: yes;"> </span>I went to that place as
reminder that this kind of fight is nothing compared to the fight against
cancer.<span style="mso-spacerun: yes;"> </span>I went there as my personal
message of ‘I’m fighting for you” to those who are dealing with their very personal battle
with cancer.<span style="mso-spacerun: yes;"> </span>I went there as a reminder
that, and as Mellissa Ethridge sings in one of her hit songs, “I run for life!”<o:p></o:p></span></span></div>
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<br />Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com1tag:blogger.com,1999:blog-3562654361196540058.post-29075061572564292352014-07-12T09:05:00.000-07:002014-07-12T18:37:12.109-07:00LEAPS OF THE HEART<div style="text-align: justify;">
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<a href="http://3.bp.blogspot.com/-XN7YRL7aJus/U8FdXnL1gvI/AAAAAAAAAXw/4uXbY78011Y/s1600/Leap.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-XN7YRL7aJus/U8FdXnL1gvI/AAAAAAAAAXw/4uXbY78011Y/s1600/Leap.jpg" height="320" width="320" /></a></div>
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<span style="color: black;"><span style="font-family: Calibri;">Anyone who knows me well knows that I’ve made some crazy
decisions in my life.<span style="mso-spacerun: yes;"> </span>I’m not afraid to
put it out there and say that I’ve taken some leaps that probably caused for
some serious local town gossip and questioning as to whether or not I knew what
I was doing. The honest truth is that I never really knew what I was doing.
I’ve made the majority of my decisions, or chosen my path based on an
unexplainable “pull” of energy. I’ve never been one to sit and really calculate
or analyze the risks of making a certain decision. I’ve always known, however
that all decisions have consequences, both good and/or bad. <span style="mso-spacerun: yes;"> </span>My leaps usually come from the heart and not
the head.<span style="mso-spacerun: yes;"> </span>I chalk it up to being born
with a very active right side of the brain and a rather quiet left side. I’m
not ashamed to admit that I’ve put myself in places and situations that have
caused long periods of emotional angst.<span style="mso-spacerun: yes;">
</span>At one point, I totally lost touch with myself, my core and those things
that made me Martha! The flip side of that period is that I was forced to get
to know myself on a much deeper level than before I entered that space. <span style="mso-spacerun: yes;"> </span>I came out of it with a greater understanding
of what was important in my life and have since based many of my choices on the
number one importance; CONNECTION.<o:p></o:p></span>
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<span style="color: black;"><span style="font-family: Calibri;">My intuition has always spoken loud enough to tell me when I
was not feeling connected. I finally started listening. I listened as it spoke
to me about connections concerning my friendships, partnerships, career path,
how I chose to spend my time and who I spent it with.<span style="mso-spacerun: yes;"> </span>If I’m not feeling deeply connected to what I
am doing or who I am spending time with, I chuck it out the window or make a
change in my life to allow for connection.<span style="mso-spacerun: yes;">
</span>My life would feel empty without it.<o:p></o:p></span></span></div>
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<span style="color: black;"><span style="font-family: Calibri;">I love my job of being a coach, however there’s more to what
I do than just providing a training plan. If someone is looking for “just a
plan” with all the whistles and bells of wattage and heart rate zones, they can
go somewhere else. That’s not what coaching is to me. Sure, I provide all of
that, but what really matters is the CONNECTION between myself and the people
that I coach. We develop a relationship and grow together.<span style="mso-spacerun: yes;"> </span>We go through the rough spots and the high
spots together. We talk things out, often diving into life outside of training
and racing, which certainly affects how I create a plan that allows for
balance. We work together in building the courage to take leaps outside of the
comfort zones. Relationships take work and energy. Many coaches don’t care to
get that messy. Creating a black and white plan is easier and perhaps more
lucrative.<span style="mso-spacerun: yes;"> </span>To each his or her own is
what I say to that.<o:p></o:p></span></span></div>
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<span style="color: black;"><span style="font-family: Calibri;">I moved from my hometown of
Northampton, Massachusetts to Ocean City, NJ a couple of years ago. It’s not
the first time. I lived in New Jersey before (for about 4.5 years) and then
moved back to Northampton. I needed to get back to my grounding place, my
community, my family and all of the smells and sights of New England that I
missed so much. I moved to Ocean City because my partner is from here and
missed it very, very much (she moved to MA for me).<span style="mso-spacerun: yes;"> </span>We took the leap. My heart said to go for
it.<span style="mso-spacerun: yes;"> </span>We have lovely home here, I can see
the bay from my house, walk on the beach or jog on the boardwalk looking out at
the ocean every single day. I’m gradually becoming connected to this community
although most folks know that I miss Northampton, the Hilltown communities and
the Valley like mad. It’s certainly not a secret. I miss the local coffee shops
with the fresh baked goods. I miss driving by the community gardens. I miss
cycling on the country roads and long ascents that take me along rushing rivers
or falls. I miss the eclectic community. The good news is that I can visit
often and get my fix. <o:p></o:p></span></span></div>
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<span style="font-family: Calibri;">With all this being said, I know
that as long as I am feeling deeply connected to my partner I can live just about anywhere. The leap of moving to Ocean City has forced us to
remember to connect with each other. I’ve become a better partner because of
the move. I know when the line is slipping and am very sensitive to the signs. We all
get busy, distracted and into our own separate routines. It takes some
vulnerability to reach out and say “Hey, we need some time. We need to reel in
and catch on to what’s most important in our lives.”<span style="mso-spacerun: yes;"> </span>Sometimes you’ve got to roll up your sleeves
and put your hands in the dirt. It’s called feeling and connecting kids! <o:p></o:p></span></div>
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<span style="font-family: Calibri;">Speaking of putting your hands in
the dirt – I planted my first garden bed a couple of months ago. I’ve always
been slightly overwhelmed by the process but decided to take the leap. I did it
all in one day! Now, I get up every morning, pour myself a cup of coffee and
stroll out to my tiny garden bed to see how much it’s grown overnight. Today I
had my first taste of the arugula that I planted.<span style="mso-spacerun: yes;"> </span>My taste buds danced with delight! Sounds
like a line out of a food critique article, but it’s the truth. I once read
that if you eat the food you’ve grown, you’ll feel more of a connection to that
food. This is also the truth. <o:p></o:p></span></div>
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<span style="font-family: Calibri;">Listen, if you don’t take leaps, you aren’t living fully.<span style="mso-spacerun: yes;"> </span>They don’t have to be huge, life changing
leaps. Planting a garden was not something I consider a massive leap, but the
act of creating, planting and sustaining a garden was cause for a
bit intimidation on my part. I leaped baby! Greater leaps can force us to face
our fears and take us through or to difficult spaces in our lives. We are left
alone to figure things out and really work hard to see the process through to the
other side or to the next path (which can be totally awesome). The more you
leap, the less scary change becomes in your life.<span style="mso-spacerun: yes;"> </span>Let’s face it, nothing ever stays the same.
You should all know this by now. <span style="mso-spacerun: yes;"> </span>You
have to learn to confront fears and move on. <span style="mso-spacerun: yes;"> </span>You must be open to being vulnerable to a
multitude of feelings and sitting with them for a period of time. Taking leaps
also mean PAYING ATTENTION to the greatest gift that they can provide – THE
LESSON. I know people who avoid making difficult choices or taking leaps
because they choose to stay in a “safe” but unhappy place. I don’t blame them.
I get it and some situations are very complicated. However we really do all
move on and get on with life. Sometimes changing your situation forces others
around you to discover their true path of happiness.<span style="mso-spacerun: yes;"> </span>You create your own happiness or unhappiness, not
others. You are the driver. If you know or feel like you are driving down the wrong road,
if you feel a "pull," consider take a turn.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-30349547597895328782014-05-18T10:55:00.003-07:002014-05-18T13:33:11.576-07:002nd Chances<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkD6sTzA5c2CwFGW2z4s6GUn3QmyCGJll7sa3Osx2Msjw2BBGfcDLT40eN09IxmTufTJziwmHTXJErM3rYdreS5KJR0tSXnmQs-S8GuxpxasoDv0JfuIpQzd6mzZOnUB8ucMOkUA2gt7yE/s1600/Image+(3).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkD6sTzA5c2CwFGW2z4s6GUn3QmyCGJll7sa3Osx2Msjw2BBGfcDLT40eN09IxmTufTJziwmHTXJErM3rYdreS5KJR0tSXnmQs-S8GuxpxasoDv0JfuIpQzd6mzZOnUB8ucMOkUA2gt7yE/s1600/Image+(3).jpg" height="390" width="400" /></a><span style="font-family: Calibri;"></span></div>
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<span style="font-family: Verdana, sans-serif;">The picture shown above is from a race that I did in
Austria in 1998 (at least I think it was that year). The run was a two loop, 5k
course which involved a grassy, ski slope hill that was SO steep, most of the
pros hiked up it. Heart rates were off the charts even at a fast walk up that
monster.<span style="mso-spacerun: yes;"> </span>Thanks to my ex-husband as well
as my former coach, who got me hooked on cross country skiing, I used an arm
pumping technique similar to skiing that got me up the hill at a fast hiking
rate. All was going well this day until my soleus seized up in what turned out
to be a pretty bad strain. I felt it coming on during the 2<span style="font-size: small;"><sup>nd</sup> loop
and it halted me in my tracks while hoofing up that hill. I had to pull
out.</span></span></div>
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<span style="font-family: Verdana, sans-serif;">What most people don’t know about me is that I actually had
to walk away from the sport of triathlon from both a mental and physical
perspective, for several years. I sold or donated most of my equipment to those
just getting started. I wanted nothing to do with the sport and for a time and
lived a completely different life away from that identity of a competitive
athlete. What people also don’t know about me is how devastated I was when my
races went horribly. I was brought to my knees upset because I felt that I had invested
so much of my time, other people’s time, and money (I looked at it as a career)
into being one of the best triathletes in the country and in the world. <span style="mso-spacerun: yes;"> </span>I have only recently been able to reflect on
my racing career. I had countless setbacks from either injury or crappy races
that would throw me for a mental loop, forcing me to come up with reasons as to
why I should keep going in the sport.<span style="mso-spacerun: yes;">
</span>You see the scar on my left shoulder in this picture? That scar is from
a crash at a world championship event in New Zealand the previous year. It took
me out – literally. Another devastating day, miles and miles away from home.
Another setback which made for a long flight back to New England. There were a
lot of tears to say the least. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Despite all the setbacks (the year+ of insomnia, the
injuries, the races where I doubted myself and struggled, or the few where I was
forced to pull out), I always got back up. I GOT BACK UP.<span style="mso-spacerun: yes;"> </span>I’m not sure how, but I did and kept on fighting.
I'm so glad that I did, because I also had many great race experiences! More
importantly, I became a strong and resilient PERSON, not just as an athlete.<span style="mso-spacerun: yes;"> </span>We’re talking super resilient here.<span style="mso-spacerun: yes;"> </span>Look, there is always another chance. You can
either grab the hand of chance and pull yourself back up, or you can bury your
head in a big dirt hole and stay stuck there forever. The choice is a no
brainer in my book. <o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">You know why I really like the picture of me in this blog? I
like it because I was working so hard to get up that hill.<span style="mso-spacerun: yes;"> </span>Unfortunately, the race did not go my way but
hey, I got up the hill once I got over my disappointment. That was a steeper
and much harder hill for me. <span style="mso-spacerun: yes;"> </span>I also have
bad scar on my shoulder. That scar represents the fact that I got up and
continued my racing career after being thrown from my tracks in a world
championship event.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">All of us are bound to have experiences that devastate us
and make us feel like we are not good enough or capable of doing
something.<span style="mso-spacerun: yes;"> </span>Life is full of those kinds
of curve balls! We can flub up a job interview,<span style="mso-spacerun: yes;">
</span>not get into the college we had hoped for, screw up on test, have our
hearts broken, get into a bad relationship, say something you regret, not say
something and wished that you had. The list goes on.<span style="mso-spacerun: yes;"> </span>You always have the chance to try again or to
make things better for yourself.<span style="mso-spacerun: yes;"> </span>You
must get up and try again. How lucky we are to have those chances. I see them as part of the path to "getting things right" or leading us to amazing opportunities. I am blessed for all the struggles I've faced ..... and for taking second chances. <o:p></o:p></span></div>
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Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-70744335009870195662014-03-17T09:10:00.000-07:002014-03-17T10:45:49.254-07:00Live for the Goosebumps!<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">The pictures noted in this blog are from two of my most memorable wins during my pro triathlete career. I didn't rack up a lot of wins, but there were a couple that will always stay in my mind. </span></div>
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<span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhLZz6mGY8X0kfd415PVeIUhd8YVHDLckW5SzQKZAxdCvOkFzdGl0jfz7jJUJY7c1SLFpzGlGl8V0IKkqr1ofxJ06Y7aswON3IfKSiyo1ZLWAjmEPlRkj5wTuPJrA4xjzQ5OrZTkwtUtMX/s1600/Wilkes+Barre+Tri+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhLZz6mGY8X0kfd415PVeIUhd8YVHDLckW5SzQKZAxdCvOkFzdGl0jfz7jJUJY7c1SLFpzGlGl8V0IKkqr1ofxJ06Y7aswON3IfKSiyo1ZLWAjmEPlRkj5wTuPJrA4xjzQ5OrZTkwtUtMX/s1600/Wilkes+Barre+Tri+%25282%2529.jpg" height="320" width="243" /></a></span></div>
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<span style="font-family: Verdana, sans-serif;">The sheer joy is pretty apparent from my smile. Now, as a coach, I get tears in my eyes and goose bumps on my skin when I watch an athlete that I work with cross the finish line with a smile. I know about hard work, sacrifice, fighting the head-doubting demons, physical and mental struggles with injury, set-backs and having to take time off. I'm aware of the time and effort (on many levels) it can take just to get to the starting line (which is a victory in itself). I know the question, "why am I doing this" that can go through the heads of some athletes as they nervously and anxiously await the start of a race. I know how hard it can be to push the limits of your body and to talk yourself through to the finish line. I know what it feels like to "be on" in a race - when all systems are firing well, mentally and physically. I know how putting yourself out there and going for something can make you feel vulnerable - especially when people are watching and have been part of your process. I get HOW SWEET IT IS to feel the payoff from hard work and a long stretch of focus. I'm here to say that it's worth it folks. It's worth the smile, the joy, the chills, the moment of crossing the line and the inner celebration buzz that makes memories. It's worth the setbacks too - and they are part of any process that matters. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeb7F0qmU-C2zldeQPOw8QdQJkBrUBGTHG5_27JoAijyvJtXfsSOK_PmaZTzTc4ypwyA2VUbgpQ4kyFpU4yMM9BM9VLkD5IiaSpQP33RdjD7CMBvsEBJeQy4YG4u3sjqFr_2KIO2Q8kgQR/s1600/Martha+in+Switzerland.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeb7F0qmU-C2zldeQPOw8QdQJkBrUBGTHG5_27JoAijyvJtXfsSOK_PmaZTzTc4ypwyA2VUbgpQ4kyFpU4yMM9BM9VLkD5IiaSpQP33RdjD7CMBvsEBJeQy4YG4u3sjqFr_2KIO2Q8kgQR/s1600/Martha+in+Switzerland.jpg" height="320" width="232" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Whether your goal is to lose weight, change your life, change your relationships, win a race, finish a race, or live out a passion - I SAY GO FOR IT! See the smile on my face? That's what the payoff of sticking to your goals looks like. My goals have long since changed, but I still focus on challenging myself often and in ways that do take me out of my comfort zone and that push me to reach. It's called living! Try it! Live out your life without regrets of wishing you had tried something scares you, knowing it could very well result in personal growth and opportunity for positive change.</span></div>
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<span style="font-family: Verdana, sans-serif;"></span><br />Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-22336792233525232992013-12-25T11:43:00.000-08:002013-12-25T12:20:08.628-08:00Spectacular Signs<br />
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<a href="http://2.bp.blogspot.com/-FmGn7h7xmow/Urs0-DV6W3I/AAAAAAAAAVs/AKZG2Z5vMU8/s1600/IMG_20131225_114159+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-FmGn7h7xmow/Urs0-DV6W3I/AAAAAAAAAVs/AKZG2Z5vMU8/s320/IMG_20131225_114159+(1).jpg" width="320" /></a></div>
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<span style="font-family: Calibri;">This Christmas morning was one of those morning that make
you go “hmmmmm.”<span style="mso-spacerun: yes;"> </span>It’s not uncommon for
me, or most people for that matter, to think about those we have loved and lost,
as well as those who are struggling over the holiday.<span style="mso-spacerun: yes;"> </span>I am keenly tuned into the feelings and
energy of others, even if they live hundreds of miles away.<span style="mso-spacerun: yes;"> </span>When someone’s life of whom I am connected
with is weighing heavy on them, it’s not unlike me to absorb that weight.<span style="mso-spacerun: yes;"> </span>Sometimes, I feel as if I am right in the
boxing ring with them, feeling and fighting their struggle.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<span style="font-family: Calibri;">I choose to spend a lot of time alone. No need to pull
out the tissue box or start playing your violins. Alone time is not to be confused
with me being lonely.<span style="mso-spacerun: yes;"> </span>I choose to spend
a great amount of my time each day alone, away from “life noise” so that I can
process my thoughts, reflect, express silent gratitude for all the positives in
my life, and recharge my internal energy battery. <span style="mso-spacerun: yes;"> </span>I spend time alone to recharge often so that I
can be one hundred percent present with and available to others.<span style="mso-spacerun: yes;"> </span>I choose time of solitude so that I am better
able to share and radiate positive energy when I am present with and available
to others. My hope is that this energy is absorbed and spread – like a bee
spreading pollen for germination. <o:p></o:p></span><br />
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<span style="font-family: Calibri;">This Christmas morning, I decided to take a long walk on
the beach.<span style="mso-spacerun: yes;"> </span>The weather was the perfect
kind of crisp, clear blue sky winter morning – I felt completely alive being
out in the sun, close to the water and the waves. I also felt some form of
energy source pulling me to the beach today. Normally, I’d head out for a jog
or perhaps hop on my bike trainer to work off the hundreds of calories of
Christmas cookies that I’ve been consuming. Today, however I was called by some
force, to the beach.<span style="mso-spacerun: yes;"> </span>Now, I know what’s
happening here. You readers out there are thinking I’ve lost it and that you
need to come to the Jersey shore ASAP to save me from going over the total deep
end.<span style="mso-spacerun: yes;"> </span>No, I didn’t “lose it!”<span style="mso-spacerun: yes;"> </span>I actually connected with the spirit of
Christmas …. Or frankly, just the spirit and power of energy connection.<span style="mso-spacerun: yes;"> </span>Here’s how it went down.<o:p></o:p></span><br />
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<span style="font-family: Calibri;">As I veered off of the boardwalk and headed onto the sand
towards the ocean, I was thinking deeply about those whom I am connected with
and who are struggling right now.<span style="mso-spacerun: yes;"> </span>This
walk was my alone time for the day – my time to reflect, process and
recharge.<span style="mso-spacerun: yes;"> </span>On my way to the water’s edge,
I decided that I wanted to find some brilliant sea glass as a sign to all of
those who are coping with personal battles that they are on my mind.<span style="mso-spacerun: yes;"> </span>I wanted it to be a sign that I was connecting
with them on a higher level – directing my energy towards them. <span style="mso-spacerun: yes;"> </span>I then “asked” to find sea glass colors that I
have never found before – specifically a <b style="mso-bidi-font-weight: normal;">BRILLIANT
BLUE </b>(as is dark blue) OR a <b style="mso-bidi-font-weight: normal;">BRILLIENT
RED</b>.<span style="mso-spacerun: yes;"> </span>I took it a step further and
asked that my mother send me this sign – this piece of brilliant sea glass.<span style="mso-spacerun: yes;"> </span>My mother passed away when I was ten years
old. I always think of her over the Christmas holiday and she had been on my
mind this morning when I woke up. <span style="mso-spacerun: yes;"> </span>So,
off I went walking down the beach by the water’s edge at a moderate pace (not
lollygagging).<span style="mso-spacerun: yes;"> </span>My only focus was finding
that red or blue piece of sea glass. I actually spoke out loud – asking again
for that sea glass to present itself to me (checking over my shoulder to make
sure no one was around me).<span style="mso-spacerun: yes;"> </span>About a mile
or so into my beach walk, I saw something bright red directly in front of
me.<span style="mso-spacerun: yes;"> </span>It turned out to be a lone rose
petal.<span style="mso-spacerun: yes;"> </span>I took five or six steps more and
found a couple more.<span style="mso-spacerun: yes;"> </span>Not ten steps later
did two BRILLIANTLY RED ROSES wash up to shore, right in front of me.<span style="mso-spacerun: yes;"> </span>I took it as a sign. Despite asking for red
sea glass, I was presented with two gorgeous, bright red roses.<span style="mso-spacerun: yes;"> </span>You don’t often come across those on the
beach.<span style="mso-spacerun: yes;"> </span>As I made my way to my turnaround
point, I saw the most beautiful, thick piece of BRILLIANT BLUE/GREEN sea glass
laying in the wet sand. The water had just washed over it so that it was shimmering
right there in front of me.<span style="mso-spacerun: yes;"> </span>I’ve never
found a combination of blue green glass like this catch.<span style="mso-spacerun: yes;"> </span>It wasn’t the dark blue color that I was
asking for, however it was certainly a spectacular find.<span style="mso-spacerun: yes;"> </span>On my way back, I never gave up hope of finding
the red or the dark blue piece, but my time was running out. Just as I was
about to turn off the water’s edge and head back to the boardwalk, low and
behold, <span style="mso-spacerun: yes;"> </span>a piece of a bottle neck sat
right in front of me and you guessed it, the color was dark BRILLIANT
blue.<span style="mso-spacerun: yes;"> </span>My mission was complete. I walked
home with my two beautiful red roses, my unique piece of blue sea glass as well
as a few other treasures I collected along the way.<span style="mso-spacerun: yes;"> </span>I felt as if my request for deeper connection
to my mother and those who have been on my mind was granted. Or, perhaps I
created that energy force myself through pure thought and will.<span style="mso-spacerun: yes;"> </span>I felt like my dog Lulu must feel when she
rushes home from the beach with a piece of driftwood or a shell that she’s
found on the beach.<span style="mso-spacerun: yes;"> </span>I couldn’t wait to
get home and take a longer look at my “finds!”<span style="mso-spacerun: yes;">
</span>I did just that and then took a couple of pictures so that I could share
this story with others.<span style="mso-spacerun: yes;"> </span>As I took my coat
off, I realized that I had not opened my Christmas gift that was sent to me
from my father and his wife.<span style="mso-spacerun: yes;"> </span>I unwrapped
the gift to find that it was a black and white family photo of my mother, my
father and my siblings from 1970.<span style="mso-spacerun: yes;"> </span>My
eyes were immediately drawn to my beautiful mother.<span style="mso-spacerun: yes;"> </span>Today, this Christmas day, we connected.<o:p></o:p></span>Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-87049784465063921122013-07-01T12:10:00.001-07:002013-07-01T14:39:52.109-07:00Allowing for Flexibility within a Structured Training Plan<div style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;">
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<a href="http://2.bp.blogspot.com/-Z4K9ohJZlFs/UdHS9EabYEI/AAAAAAAAAVE/H_E-oICWXRI/s169/bell+and+basket.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Z4K9ohJZlFs/UdHS9EabYEI/AAAAAAAAAVE/H_E-oICWXRI/s169/bell+and+basket.jpg" /></a></div>
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<a href="http://3.bp.blogspot.com/-Z4K9ohJZlFs/UdHS9EabYEI/AAAAAAAAAVA/J087o97uxUg/s169/bell+and+basket.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: 12pt; line-height: 107%;"><span style="color: black;"><span style="font-family: Calibri;">I’ve written
hundreds of training plans over my coaching career.<span style="mso-spacerun: yes;"> </span>I think that I can vouch for most coaches by
saying that the majority of triathletes out there do not lack in the motivation
department!<span style="mso-spacerun: yes;"> </span>Many athletes come to me
more than ready and excited for the challenge of attempting a first time event
or the desire to ramp up his or her performance from previous years. It is my
job to write out a plan that allows for balance on several levels, taking into
account numerous variables such as work hours, family life, sleep quality,
social life, travel etc. There is no doubt that having a clear, well thought
out structured training plan takes the guesswork out and allows for training
with intention.<o:p></o:p></span></span></span></a></div>
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<span style="font-size: 12pt; line-height: 107%;"><span style="font-family: Calibri;">One of my
biggest challenges as a coach is to help athletes trust in their gut instincts
of backing off if their body is telling them it’s tired or feeling off.<span style="mso-spacerun: yes;"> </span>THIS, in my experience, is the biggest hurdle
for highly motivated athletes to clear. <span style="mso-spacerun: yes;"> </span>Sticking
with the training plan is not the issue, however veering off it slightly and
allowing for flexibility can be difficult. Certainly injury, chronic fatigue
and potential burnout can be prevented just by listening to that inner voice
which says, “I think I need to rest more today.”<span style="mso-spacerun: yes;"> </span>That inner voice often will send an SOS
signal calling for either a brief physical or mental break. Many athletes
ignore these signs and feel that they must, under any circumstance, stick with
the plan.<span style="mso-spacerun: yes;"> </span>Most surround themselves with
other athletes in training and feel pressure to keep up with the workouts, or
feel guilty about missing a workout. <span style="mso-spacerun: yes;"> </span>I
often do my best, when reading athlete logs, to try and pull out those red flags
and make adjustments. Often times, I’m pulling the reigns BACK on athletes,
suggesting a workout option that is more playful and in line with active rest<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">.<span style="mso-spacerun: yes;"> </span>Athletes need to understand and trust that
it’s OKAY to back off.<span style="mso-spacerun: yes;"> </span>Listening to that
inner voice and allowing for that flexibility can mean the difference between
having a full, fun season of racing and training versus sitting on the
sidelines with an injury.</i></b><span style="mso-spacerun: yes;"> </span>Often
times, the best barometer of feedback is not in watts, heart rate data or fancy
graphs. Some of the best feedback comes from our gut instincts.<span style="mso-spacerun: yes;"> </span>Finding the joy in training and being opening
more flexibility in a training regimen is just as important as all the hard
interval work or getting in the volume. <o:p></o:p></span></span></div>
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<a href="http://3.bp.blogspot.com/-Z4K9ohJZlFs/UdHS9EabYEI/AAAAAAAAAVA/J087o97uxUg/s169/bell+and+basket.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: 12pt; line-height: 107%;"><span style="color: black;"><span style="font-family: Calibri;">Here are
some classic examples of listening to that inner voice:<o:p></o:p></span></span></span></a></div>
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<a href="http://3.bp.blogspot.com/-Z4K9ohJZlFs/UdHS9EabYEI/AAAAAAAAAVA/J087o97uxUg/s169/bell+and+basket.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: 12pt; line-height: 107%;"><span style="color: black;"><span style="font-family: Calibri;">“Suzie’s
plan called for a 2800m swim with a main set of 10 x 100m at threshold pace.
During the warm-up, her right shoulder was bothering her a bit and continued
through the first three 100m repeats.<span style="mso-spacerun: yes;">
</span>Suzie opted to hop out of the pool and not take the risk of adding more pressure
to her shoulder. She took two more days off of swimming and felt back to normal
again during her next swim.”<o:p></o:p></span></span></span></a></div>
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<span style="font-size: 12pt; line-height: 107%;"><o:p><span style="color: black; font-family: Calibri;"></span></o:p></span><span style="font-family: Calibri;"></span><br /></div>
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<a href="http://3.bp.blogspot.com/-Z4K9ohJZlFs/UdHS9EabYEI/AAAAAAAAAVA/J087o97uxUg/s169/bell+and+basket.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: 12pt; line-height: 107%;"><span style="color: black;"><span style="font-family: Calibri;">“Bob woke up
feeling beat after a horrible night’s sleep.<span style="mso-spacerun: yes;">
</span>He was scheduled to meet his regular, 6:30am Tuesday track group for an
interval session.<span style="mso-spacerun: yes;"> </span>His body felt off just
walking around the house.<span style="mso-spacerun: yes;"> </span>He opted out
of the track session and did an easy spin on his mountain bike, exploring some
carriage trails.”<o:p></o:p></span></span></span></a></div>
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<span style="font-size: 12pt; line-height: 107%;"><o:p><span style="color: black; font-family: Calibri;"></span></o:p></span><span style="font-family: Calibri;"></span><br /></div>
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<a href="http://3.bp.blogspot.com/-Z4K9ohJZlFs/UdHS9EabYEI/AAAAAAAAAVA/J087o97uxUg/s169/bell+and+basket.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: 12pt; line-height: 107%;"><span style="color: black;"><span style="font-family: Calibri;">“Carol has
been prepping for her first ironman for the 5 months. She’s been feeling pretty
tired from the past two weeks of higher volume training. Fortunately, she is on
a back-down/recovery week in her plan, however she just does not feel excited
about getting out for her 60 minute spin. She has not had a chance to spend
much time with her non-athlete friends and misses those connections that help
to make her feel balanced in her relationships.<span style="mso-spacerun: yes;">
</span>So, she opted for a 45 minute walk on the bike path with her best
friend.”<o:p></o:p></span></span></span></a></div>
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<span style="font-size: 12pt; line-height: 107%;"><o:p><span style="color: black; font-family: Calibri;"></span></o:p></span><span style="font-family: Calibri;"></span><br /></div>
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<a href="http://3.bp.blogspot.com/-Z4K9ohJZlFs/UdHS9EabYEI/AAAAAAAAAVA/J087o97uxUg/s169/bell+and+basket.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: 12pt; line-height: 107%;"><span style="color: black;"><span style="font-family: Calibri;">Often times,
I’ll throw in recovery workouts on a plan for the bike that say “With a bell
and a basket attached” so an athlete gets the hint that the ride should be easy
and fun. Another example of one of my recovery suggestions for the run is “Run
with an imaginary friend who is much slower than you.”<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></span></a></div>
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<span style="font-size: 12pt; line-height: 107%;"><o:p><span style="color: black; font-family: Calibri;"></span></o:p></span><span style="font-family: Calibri;"></span><br /></div>
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<a href="http://3.bp.blogspot.com/-Z4K9ohJZlFs/UdHS9EabYEI/AAAAAAAAAVA/J087o97uxUg/s169/bell+and+basket.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: 12pt; line-height: 107%;"><span style="color: black;"><span style="font-family: Calibri;">The best
advice that I can give to athletes is to speak to themselves as if they were
their own best friend.<span style="mso-spacerun: yes;"> </span>What would they
say to a good friend if she or he felt pressure to so something on plan, but
knew deep inside what they really needed? What would you say to your friend if
he or she said that she was really, really tired and not up for doing something
you had planned together?<span style="mso-spacerun: yes;"> </span>You’d probably
say that “it’s okay – we’ll get it in another time.” The best athletes, who
perform well consistently, often follow a structured training plan. However,
they also have learned the art of listening to that inner voice and allowed for
flexibility within their plan.<o:p></o:p></span></span></span></a></div>
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Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-25815602624916757502013-06-10T13:26:00.002-07:002013-06-10T15:48:27.034-07:00The Power of Paying Attention<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkPO5SVkfphNrFPoMyGxJv8TG6agoYJEVmkpTeXRohcnV8Fs0BpSMoreWKaFWVR62BiASA5aZHWXObkw9slMDQDfKdc7SJPZzO5Nm3WU8Qx0PQrU_Y0M_eqFHYouMYE08Wm2TfzVyK6Z0Y/s1600/Me+and+Dad.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkPO5SVkfphNrFPoMyGxJv8TG6agoYJEVmkpTeXRohcnV8Fs0BpSMoreWKaFWVR62BiASA5aZHWXObkw9slMDQDfKdc7SJPZzO5Nm3WU8Qx0PQrU_Y0M_eqFHYouMYE08Wm2TfzVyK6Z0Y/s320/Me+and+Dad.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me with my father</td></tr>
</tbody></table>
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<span style="font-family: Arial, Helvetica, sans-serif;">Recently, I had the honor of being inducted into my high school athletic hall of fame. I was asked, as were all the inductees, to give a short speech which caused for a fare amount of reflection on my part. The actual induction was, no doubt, a very special event in my life. The fact, however that I had to spend time thinking about how I went from a shy, somewhat reserved young girl into a confident young adult was what brought greater depth to the occasion for me. I have decided to post my speech, not as a way to boast about the honor, that's not who I am. I have decided to post my speech in hopes that the message of my story is heard and perhaps a lesson is taken away from any adult who is a part of a child's life.</span></div>
<span style="font-family: Arial;">____________________________________________________________</span><br />
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>When I was eight years old, I picked up my mother’s
guitar, which sat in the living room, and strummed the low E string over and
over.<span style="mso-spacerun: yes;"> </span>After a bit of time, I began
singing a Halloween song that I had learned in music class to that E note.<span style="mso-spacerun: yes;"> </span>I remember sitting for a long time in that
living room, playing that guitar. My mother noticed and not too long after that
day, I was signed up for group guitar lessons at my elementary school.<span style="mso-spacerun: yes;"> </span>We played and sang in several school concerts.
Playing the guitar, singing and writing songs became something that brought me
a lot of joy when I was a kid. It was something I became pretty good at doing. <o:p></o:p></em></span></span><br />
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<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>When was 10 years old, my mother died.<span style="mso-spacerun: yes;"> </span>Around that time, my father began running
more.<span style="mso-spacerun: yes;"> </span>I would join him for his weekend
runs on the beach when we were on summer vacation in Rhode Island. I’d follow his
footprints until they washed away, then would turn around and head back to our
meeting spot rock and wait for him. We’d do push-up and sit-ups after his run,
hit the ocean for some body surfing and then walk back to our little rental cottage for a big
breakfast. <span style="mso-spacerun: yes;"> </span>I was probably the only kid
who anxiously awaited the time of year for the Presidential Fitness Test so I
could put sit-ups, push-ups and all that running to good use! I absolutely
loved those few days of exercise testing and secretly, I wanted to crush the
records. My father and I began running more regularly together on weekends and
often entered road races together.<span style="mso-spacerun: yes;"> </span>I
can’t say that I loved those weekend runs (after-all, I was a teenager), but I
knew it was our special way of spending time together. <o:p></o:p></em></span></span></div>
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<em><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;">During Junior High School, I tried to form a cross
country team. Two kids showed up and lasted about a week.<span style="mso-spacerun: yes;"> </span>So, one of the teachers would stay after
school and watch me run around the fields. </span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;">When I entered Northampton High School, I was the only
girl on the cross country team, so I ran with the boy’s team and although I fit
right in, I was always envious of my competition - those girls who were part of
big teams, cheering at the starting line, painting their faces school colors
and laughing a lot!<span style="mso-spacerun: yes;"> </span>I struggled in high school.
Academically, I was lost, sinking, not able to retain or comprehend a lot of
the material.<span style="mso-spacerun: yes;"> </span>I was not playing the
guitar, and socially, I felt out of place even though no one on the outside would
know it.</span></span></em></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>My father knew that I was struggling – especially with my
poor grades.<span style="mso-spacerun: yes;"> </span>He took me to Boston where
I had some comprehensive tests done to determine my strengths and weaknesses
and we came to the conclusion that I might fare better at a private
school.<span style="mso-spacerun: yes;"> </span>So, I applied to Northfield
Mount Hermon, Suffield Academy and Williston.<span style="mso-spacerun: yes;">
</span>I was rejected at both Northfield and Suffield, but Williston accepted
me. I took my junior year over, which was hard on my pride, and spent two years here as a boarding student.<span style="mso-spacerun: yes;"> </span>Boarding was the considered the best option
for me because of the structured study time at the end of the day and increased
opportunity for tutoring.<span style="mso-spacerun: yes;"> </span>It felt a bit
strange, considering I only lived a bit less than 7 miles away. The good thing
about that was I could literally run home on weekends from time to time. </em></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><em>I <u>thrived </u></em></span></b><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><em>here. Williston did exactly what my father and mother did for me as a kid. The
community supported and nurtured ALL of my interests. I joined the cross
country and track teams, ran with both the boys and the girls teams. Greg
Tuleja, my coach, was there to calm me down when I ran away five minutes
before the start because I was so nervous.<span style="mso-spacerun: yes;">
</span>Al Shaler, the boys coach, was always there at the finish line of every home meet to
give me, and everyone else, a big bear hug.<span style="mso-spacerun: yes;">
</span>I sang with the A Cappella group, played my guitar in coffee houses, made lots
of friends and had teachers who were so dedicated to helping me become a
stronger student<b style="mso-bidi-font-weight: normal;">.</b> Shame on those other schools for not seeing the potential in a young adult.</em><span style="mso-spacerun: yes;"> </span><em><span style="font-family: Arial, Helvetica, sans-serif;">Williston however, did!</span><span style="font-family: Arial, Helvetica, sans-serif;"> I wasn't at Williston out of privileged, I was there because I was a drowning kid who needed some hands to pull me out of water, towel me off, and get me standing securely on my feet.</span></em></span></span></div>
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>I went on to have fantastic collegiate running experience
with a big, successful, fun women’s team. I also had an amazing eight year
journey as a pro triathlete and traveled all over the country and the
world.<span style="mso-spacerun: yes;"> </span></em></span></span><br />
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<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><em><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;">Any success that I had was due to these three things:<o:p></o:p></span><br />
<span style="font-family: Times New Roman;">
</span><br />
</em></span></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">1)<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;">Support
and love from my coaches, family, friends and community – a lot of it!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></em></span></span></div>
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>
<span style="font-family: Times New Roman;">
</span><br />
</em></span></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">2)<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;">Daring
to put my foot on the starting line – to take risks and step way out of my
comfort zone. <o:p></o:p></span></em></span></span></div>
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>
<span style="font-family: Times New Roman;">
</span><br />
</em></span></span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 8pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">3)<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;">Luck
that I had people close to me in my life that knew enough to pay attention and
help me find my way. <o:p></o:p></span></em></span></span></div>
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>
<span style="font-family: Times New Roman;">
<o:p></o:p></span></em></span></span><span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>The lesson that I have learned from my journey is that
every child, every young adult has all these little sparks inside them which
represent their passions or interests.<span style="mso-spacerun: yes;">
</span>It is up to us as adults, parents, coaches and teachers, to help be the catalyst in turning those sparks
into big, beautiful, colorful bold flames!<span style="mso-spacerun: yes;">
</span>We need to pay attention and nurture those sparks of interest in as many
different and creative ways as possible.<span style="mso-spacerun: yes;">
</span><o:p></o:p></em></span></span></div>
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<span style="font-family: "Arial","sans-serif"; font-size: 12pt; line-height: 107%;"><span style="font-family: Arial, Helvetica, sans-serif;"><em>I am so honored to be one of the initial inductees into
the Williston Hall of fame. Thank you for considering and choosing me. Thank you
for always supporting me.</em><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-64896603520026894742012-11-30T12:21:00.001-08:002012-11-30T12:21:53.875-08:00Top 15 Lessons From the Coach<span style="font-family: Arial, Helvetica, sans-serif;">These are in random order and based on my year's of experience as an athlete and a coach. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>1.</b> Appreciate the good days. The one’s when your body feels “on” and your motivation is high. You know, those days when you feel like you are flowing. Don’t worry or beat yourself up on the days when you feel like your body has been put through the washing machine on high spin and your feeling out of sorts. If you didn't have those days, you wouldn't appreciate the good ones.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>2. </b>Cultivate support. Find a training partner or group that you really look forward to being with - one that leaves you feeling “high” after a workout, not just from the workout, but from being together and sharing in the experience.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>3.</b> If something hurts you when you start working out, and continues to hurt after 10 minutes - stop and go home. Is it really worth the risk of long term damage to forge through?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>4.</b> Work on skills - always ... and be patient. Continue to be open to learning and trying new things. Do not fear challenging yourself in different ways. Part of the fun is overcoming the challenge.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>5.</b> Vary your workouts. Don’t get sucked into the notion that unless you’re not breathing hard, the workout isn't productive. A healthy diet means nurturing your body with a variety of nutrient rich, quality foods. A healthy workout schedule means getting rid of “junk” workouts and replacing with a variety of purposeful ones.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>6.</b> Quality sleep is just as important, if not more than the training itself.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>7. </b>You can be the most fit person in a field, but without belief in yourself you’ll never reach your full potential. Focus on yourself and your own performance and not what everyone else is thinking or your fears about what might happen in a race. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>8.</b> Be competitive, but be kind.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>9.</b> Never give up on yourself. You have to be your own best friend and talk yourself </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">through things sometimes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>10.</b> Make sure to incorporate fun workouts - such as a destination bike ride, hike or run. Take a few weeks of the year just to play and give your body a rest. Organize a game of Ultimate Frisbee or Capture the Flag. Put a bell and a basket on your bike and tootle around.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>11.</b> Find someone just a bit faster than you to push you a bit on those days you need to be pushed. Find someone slower than you to keep you honest on the easy days. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>12.</b> Say thanks to those who show-up for those early morning workouts expecting to see you. Being accountable can be a great motivator.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>13. </b>Try not to test out new shoes, or a new bike or even a new swim suit for the first time in a race or long workout. It could be a very painful lesson. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>14. </b>Whatever your goals are, have a thought out plan of action. It really does help keep you focused. Write down your vision or your goal in BOLD marker and keep it where you see it every single day.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>15. </b>If something stops being fun, it’s time to move on to something else or a sign to take a break or switch things up. Don’t fight it. </span><br />
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Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-6445259776821703722011-09-22T10:56:00.000-07:002011-09-22T12:29:01.076-07:00It's Not About The Medal<strong><span style="font-family: Arial;"><em>"<span style="font-size: large;">Education does not exist to provide you with a job ....Education is here to nourish your soul."</span></em><span style="font-size: large;"> </span></span><span style="font-family: Arial; font-size: large;">- Ruth Simmons, 1st female president of Brown University, 1st black president of an Ivy League School.</span></strong><strong><br />
<span style="font-size: large;"> </span></strong><br />
<span style="font-family: Arial; font-size: large;"><strong>I recently read this quote from Ruth Simmons in the local newspaper. Ruth Simmons became the president of Smith College just after I finished graduate school there in the early 90's. I wish I had the opportunity to hear her speak, not only because she had already broken so many barriers, but because (from my understanding) she was very, very well liked by the college and local community. Something about this quote struck me from an athlete's and a coach's perspective. </strong></span><br />
<strong><br />
<span style="font-size: large;"> </span></strong><br />
<span style="font-family: Arial; font-size: large;"><strong>First, let me say that I actually do feel that education can and many times does exist as a path and means to getting a job. Her statement does, however bring out important message, which is to open ourselves to letting education feed all aspects of our being - doesn't matter what level or what kind of education (high school, technical/trade school, college and beyond). Sadly, I think I let that part go when I went to both undergraduate and graduate school. I was focused primarily on my sport (running) and my specific studies and duties in grad school. I let my inner somewhat quiet passion for music and writing fall by the wayside. I never took advantage of taking other courses that would nurture that part of my soul. Certainly that focus of pursuing my major, being a top runner and of course, surviving graduate school was pretty important. I also went into a field that ended up being totally related to what I do for work, however I wish I had a bit more fun and taken advantage of what my educational institutions had to offer. I recall walking out of a day of classes and studying from the building at Smith where most of my courses were held. I'd always walk by the music hall on my way home and hear students practicing the piano, or taking a voice lesson or playing a cello. Sometimes I would sit on a step near-by and just listen ... wondering what it would feel like if I was in one of those rooms taking a singing lesson or guitar lesson. It was something I used to do in high school (sing and play music). When I left those sessions I had the same kind of feeling I got when I finished up cross-country practice, which was one of being totally relaxed and somewhat uplifted! Sadly, I still have left those aspects of my earlier life by the wayside. My guitar sits in a closet in a dusty case and I have not joined any local singing groups! Maybe I'll joing "Young At Heart" if I live to be in my 80's!</strong></span><br />
<strong><br />
<span style="font-size: large;"> </span></strong><br />
<span style="font-family: Arial;"><span style="font-size: x-small;"><strong><span style="font-size: large;">I have noted in previous blogs that while I was able to compete at the top level as a triathlete, I never allowed that experience to nourish my soul completely. I was caught up in National and World rankings. I was caught up in who would be my next sponsor, how to get my next sponsor, if I would place high enough to bring home a check and how to become a faster swimmer so I wouldn't get dropped from the top tier pack in races. People often remind me that those stresses are normal for someone competing at that high level. This is true, but so many of my competitors knew how to have fun and really enjoy the experiences of traveling, developing friendships despite being competitors, having a few beers after a race, not getting caught up in the stress of the race. I had an amazing coach for eight years who tried to remind me to connect with the full experience and have more fun, but I really feel that I was just slower in my maturity process as an athlete. Racing for me now is not about placing or getting a medal when I cross the line. I pay that big 'ol entry fee for the whole race experience package! I know so many that do this sport for personal recognition and for the medals. Kind of leaves me feeling empty when I think about it! Making the choice and <em>having the opportunity</em> to compete and be a part of a triathlon or any athletic event is about nourishing the soul. It's about getting up at 4am to drive to a race, being a little nervous, eating strange foods that seem like a normal part of our diets (like gels and shot blocks), standing in line at the Porto-Potties and making small chat, working at the top of our fitness limits and not being afraid to do so, having a beer post race (if available), and enjoying the car ride home in stinky clothing. Now that's nourishing the soul! I think anything we do in life and many of the choices we make must somehow nourish our soul .... at least this is how I try to live mine.</span></strong> </span></span>Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-64766564615200724402011-08-21T13:59:00.000-07:002011-08-21T14:37:01.874-07:00Finding Balance<span style="font-family: Arial, Helvetica, sans-serif;"><strong>As a coach, it's easy to feel as if I've failed and athlete if she or he does not have the performance they are capable of or expect. I feel the same way if someone struggles to reach a certain fitness goal. I tend to be pretty hard on myself with this issue and often have to talk some sense back into myself while taking a bike ride or a run. On the same note, I share with equal enthusiam and excitement when an athlete or fitness client reaches a milestone. </strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>I can say with confidence that every program I create is done with great intention. I'm also careful to consider a person's work and family life not to mention much needed "chill" time and all the extra time needed just to do things like grocery shop, get your car oil changed, walk the dogs, make meals etc. I try to write programs that allow for balance. I have learned that people really appreciate and enjoy having some structure with regard to their training, racing or fitness goals. It's nice to have a calendar that notes the progressive structure of daily workouts with included heart rate/effort zone, and occasional added drills. I have to admit, I love having that kind of structure and often feel and peform better when I do that for myself Too bad I don't that often enough! What I can't control is what goes on in a person's life outside of the training aspect, and this is what I have to remind myself of constantly. This is the part of my job that causes me to struggle. Wouldn't it be nice if we had a nice, neatly packaged plan that kept us balanced in all aspects of our life? Let's face it, life is hard and we are thrown challenges constantly. Finding balance and staying balanced is an ongoing process and sometimes it's harder than others. As much as I feel a plan is appropriately structured for someone, I can't control if their kid was up all night vomiting, if they had to pull an extra shift at work, if they broke a toe while sleep walking or are struggling with something on a very personal level. What I can be is compassionate and empathetic because I also have had to find and create that balance in my life over and over. I have set certain priorities in my life which have really helped me stay in,or come back to balance when I've felt that that I was slipping. </strong></span><span style="font-family: Arial, Helvetica, sans-serif;"><strong>Great performances often do not happened because "balance" just was not present in his or her life. I find that most injuries or illnesses occur when some significant part of someone's life is off balance. Those that bounce back, heal and regain balance the fastest are the ones who have learned how to become a resilient individual. I also fee strongly that balance can be restored faster for those that are proactive about seeking support, whether it be physical or emotional therapy. </strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>I recently had dinner with an athlete that I have coached for about two years. He started with me having never owned a bike and now has the typical triathlete's fifteen pair of running shoes in his garage (as well three different types of bikes hanging on his wall). He's made some of the biggest and fastest improvements I've every seen in any athlete in a very short period of time. With this being said, we are both waiting for him to put together that peak performance in which everything comes together at the level we both believe he is capable of achieving. He's come very close. During our dinner conversation we talked about some things that make a really great performance happen. Sometimes it's just as simple as "it just happens" when you least expect it. More often however it happens because <em>we set ourselves up for success</em>. Most people don't realize that they are sabotaging their chances of a great race or the chance of racing well on a consistent basis. This is why when someone calls me after a race and says that it did not go so well or as they had hoped, I start asking questions. Usually, the answers as to why come to the surface. Here are a couple of examples.</strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>The athlete I noted above who has yet to have his peak day (and it's coming) disregarded his usual pre-race plan the night before a half Ironman. Instead of chilling, resting up and storing his mental and physical energy the day before the event, he went out on a boat with friends, did some tubing, ate poorly and just totally got away from "his game." Part of his reasoning for doing so was because friends had come a long way to see him race and he felt obligated to hang with them, even though he knew what he really needed to do was rest up. He sabotaged his taper and ultimately, his race. Lesson learned? Sometimes you have to be selfish the night before a race. Another athlete I coach placed second in a race he probably should have won. Sounds harsh I know, because second place at a championship event is pretty impressive. He noted that he felt flat on the bike and had nothing on the 2nd half of the run. So, I began asking questions. Apparently the swim was delayed for over a half an hour and participants had to sit on the beach and nervously wait for fog to lift. I asked him if he stayed hydrated, made sure to take in calories, walked away from the nervous energy (knowing he gets very nervous). The answers? "No," "no", and "no." As a matter of fact, he forgot to hydrate even and eat even before the delay. He sabotaged his race. Lesson learned? Have a fueling and eating protocol for every scenario and go find a chill space. I will say that I have witness people who have sabotage their chances of reaching their goals out of fear of failing to be succesful. Sound twisted? It's a whole other can of goodiess for discussion.</strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Everyone has a different way of keeping that pre-race balance. Sometimes it takes a while and serveral experiences to figure out those elements. I used to get horribly, horribly nervous before my races when I was competing at the pro level. I managed to figure out that I usually performed better if I stayed with a host family (versus in a hotel). I also found that watching a funny movie the night before relaxed me and took my mind of the pending event. I'm not racing at that level anymore so I don't have to deal with those kinds of nerves these days, however I still try to set myself up for success by staying as balanced as possible on all levels. What happens if the balance is thrown off by something out of our control (for example your child waking up in the middle of the night with nightmares and disrupting your sleep?) You go to "plan B", which is to "go with the flow." I work with a couple of athletes who are amazing at doing this and while they may not have felt on top of their game, they didn't allow the uncontrollable elements to steal any mental energy. The balance might have been thrown off a bit, but the resiliant side of them kicked in!</strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>I often say to athletes who are competing in and Ironman that there will be periods during the event where things will feel balanced then there will be periods of lows, when they may not feel they can take another step. It is at that point that they need to aske themselves, "what do I need?" Figure it out, switch things up. It's the same with life, don't you think? When things are off balance, ask yourself what it is that you need ..... and you will probably find an answer.</strong></span><br />
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Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-46245841735372989972011-06-21T13:44:00.000-07:002011-06-22T12:12:52.039-07:00Sometimes you win, sometimes you lose, sometimes you don't finish!<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Well, I'm back from my little NJ beach excursion and accomplished all that I wanted to since I last posted. Enjoyed some time walking on the beach and collecting sea glass with Lisa. Lisa won the prize for finding the best piece of sea glass of which I forgot to take a picture. It was white, large, thick and really worn out..... the kind you want to keep in your pocket and rub with your thumb all day. We have quite a collection going in a glass bowl at our house. I had a bit of down time from my computer and spent A LOT of time trimming some overgrown lavender bushes on the side of the house. Of course Lisa warned me of the poison under each bush and I ignored, clipping and clearing away in my shorts. Wouldn't you know I woke up the next day itching all over. I also woke up scratching my lower leg in the middle of the night only to find some kind of major bite. My lower leg swelled to the size of a football so I put on some anti itch cream and popped a Benedryl at night. My leg is no longer swollen, but the nasty bite is still pronounced. It was not until I had my best friend over for dinner last night that she FREAKED saying she just saw a piece on Good Morning America regarding dangerous spider bites and mine looked like one of them. Here is a picture I took of it last night (the little bumps on the right are what I think to be, poison oak).</span><br />
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<span style="font-family: Arial; font-size: large;">Gross huh? So, with all this being said, I'm going to see the doctor tomorrow to have it checked out. </span><br />
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<span style="font-family: Arial; font-size: large;">On to the piece of this blog that has to do with the title <em>(forgive me for the long blog that I am about to write, however there may be lessons to pull from it).</em> Lisa and I ended up racing at the Eagleman Half Ironman Triathlon in Cambridge, MD on June 12th. I wavered about it for months but started to feel like I was getting in pretty darn good shape, so I committed to doing it and was glad that I did so. The good news is that I felt absolutely INCREDIBLE during the swim, bike and the start of the run. The bad news is that I had to pull out just before mile 3 of the run because my soleus (calf) muscle started knotting up to the point where I could not walk normally. I made the mistake of running a track workout on very little sleep a few weeks ago. It was a humid morning and although I prepped with a few electrolytes, my calf muscle gave a little pinch about halfway through the workout. I stopped immediately (having had done this before), and let it rest and calm down for 8 days. Took a mini test run, 3 days before the race and all seemed okay. Obviously it was not ready to run after a 1.2 mi swim and a 56 mile bike ride. Bummer city to say the least but that's how the dice roll.</span><br />
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<span style="font-family: Arial; font-size: large;">Oddly, my worries before the race had to do with my right knee and not AT ALL with my soleus. I had a short bike interval workout planned on the Wednesday before the race. Lisa and I went out to do it together and just after the first interval, I flatted (45 min from our house). I pulled a a spare tube from my kit only to find that the tube had the wrong kind of stem (did not fit through my deeper rimmed wheels). Pulled out my 2nd spare only to find it was the wrong size. So, Lisa rode home and came back in the car to pick me up. I sat on the side of the road for an hour. It was 30 min before anyone stopped to see if I was okay. Jeez, that was a long time. I felt like a dork standing there. Picked off one tick that found it's way to me which grossed me out. What is it with bugs and me! </span><br />
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<span style="font-family: Arial; font-size: large;">Anyway, I was determined to do my intervals (more for a confidence booster) so I hopped on my Computrainer and off I went, feeling super strong. Found I was pushing more watts than than in the past for these efforts. The next day, I taught a spin class on a bike I don't usually ride. I completely forgot to switch out the instructor bike to one that felt good for me. Next morning, my knee really, really hurt going downstairs and walking on flats. I strongly feel I had a bit of tendinitis going on from the combination of my Computrainer workout and my spin class. Freaked me and still could feel it slightly on race morning. </span><br />
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<span style="font-family: Arial; font-size: large;">On to the race details. </span><br />
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<span style="font-family: Arial; font-size: large;"><strong><u>Pre Race</u>:</strong> Felt calmly excited despite being a bit worried about my knee. My race went off at 8am, which was 1:10 after the pro wave and 1 hour after Lisa's wave. I continued to sip on sports drink, made sure to get in some pre-race calories. I organized all of my bike and run stuff in my transition spot (which happened to be prime real estate just out of the swim and near the run exit spot. I spent about 15 min under a shady tree doing some visualization of my swim to bike transition and my bike to run transition. Also went over my nutritional plan in my head one last time. I was set to jet!</span><br />
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<span style="font-family: Arial; font-size: large;"><strong><u>Swim</u>:</strong> There were no wetsuits allowed because the water temperature was 82 degrees. Lisa and I spaced on packing our speed suits but fortunately, I did pack my one piece, very tight fitting (slightly sexy .... okay .... not sexy) tri suit. Unfortunately, the color is BLACK which did not bode well for the hot and sunny conditions that day, but I wasn't going to drop $100 on another tri suit. Lisa ended up buying a one piece tri suit at the expo that looked fab on her AND totally matched her bike and cycling shoes, which is super important for triathletes. We both admitted, when taking a closer look, that the seam structure had a bit of an early 80's, Jane Fonda aerobic suit kind of design. Cracked us both up! Anyway, I guzzled about 10oz water right before entering the water and swam out to the front of my age group pack, lining up with the buoys. While waiting for the start, I did ask myself why the heck I continued to do this sport, especially these longer races. The answer was simple; <em><strong>"Because I can .... because I am able to do so."</strong></em> A greater calm came over me at that point. </span><br />
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<span style="font-family: Arial; font-size: large;">Once the horn sounded, I got right into my groove but had one little friend to my left that kept whacking the crap out of me. So, I did a quick shift to the right to get rid of her and found my space. After about 5 minutes I opted for a wider line, staying away from the mass. This worked well for me as I was really able to focus on a strong but relaxed rhythm. I knew I could lose a bit of time with my chosen line, yet at the same time I thought I might benefit because I was not getting caught up in other swimmers. I swam into folks from the two age groups that started prior to mine by the last 15 minutes. I stayed calm as I navigated, trying to quietly swim by them so not to make them nervous. I swam right up onto shore and remember thinking that it was the first time in a long time that I enjoyed the swim. It felt just like all of my half Ironman practice swims in the pool. I looked at my watch just before running onto the timing mat and saw 32:27 .... my fastest 1/2 IM swim in years! Yahoo! Oddly, when I looked at the results, my time was listed as 35:39 .... not sure where that came from in comparison to my watch. </span><br />
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<span style="font-family: Arial; font-size: large;">So, off I went into transition (apparently 4th out of the water in my age group). I downed a gel, took 2 electrolyte tabs and a swig of sports drink. As I was running out of transition, a volunteer noted that my race number belt was missing. Duh! During my visualization session I was imagining myself putting on the number belt at the start of the run, not the bike. Goes to show you just how effective visualization practice can be! So, back I went (about 2 bike racks away) to put on my number belt and then get the heck out of there and on the course!</span><br />
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<span style="font-family: Arial; font-size: large;"><strong><u>Bike</u>:</strong> FANTASTIC! Stuck to my plan. I happened to catch a bit of the pre-race pro, media talk the day before the event. Those that I heard speak noted they had a coach, had a plan and stuck to that plan. I can't stress enough how that hit home for me. At about mile 5, Donna Kay-Ness came roaring by me. I VOWED that I would not respond to her this year if we ended up next to each other (we always end up next to each other on the bike, playing the cat and mouse game). I wanted to race my race, at my heart rate zones and my pace. So, once again, I stuck to my plan! I have to say that I really, really enjoyed this bike ride. I did feel discomfort in my knee for the 1st hour and worried a bit, then I think the adrenaline kicked in and I was relieved when the pain went away. I was cruising along at 22-23.5 miles per hour comfortably at a target heart rate range of 152-158. Not once did I feel fatigued. Not once did an head winds bother me.</span><br />
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<span style="font-family: Arial; font-size: large;"><strong><u>Run:</u></strong> I headed into transition excited about my ride (I came off the bike in 3rd place in my age group ... did not know it at the time) anticipating the start the hardest part of the day, the run. </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I did feel a very, very, VERY slight tightness in my calf as I ran my bike into transition but tried not to focus on it. As I removed my cycling shoes, I noted that my left big toe (on the bunion) was totally bloody, as was my shoe. Hmmm, that never happened before! Funny how "things" come up during races. Again, did not focus on it and just hoped it would not be a major issue later in the run. I took my time heading out on the first mile, adjusting my little fuel pack on my waist, stopping and fixing my shoe lace. Checked my heart rate and it was a bit high so I tried to settle down a bit. Thought I was running at about an 8:30 pace and was surprised to see 6:55 with the stopping and adjusting. I chatted a bit with a guy I was running next to during the second mile. He was on his way to a personal best if he could nail the run. My only goal was to NOT SUFFER on the run as I have in years past. I immediately felt spring in my legs, which was a good sign. Unfortunately, that little tug in my calf started and quickly progressed to a full blown tie up (just as it did on the track). It did not take me more than another mile to make the decision to call it quits. The choice was to risk tearing my soleus muscle and be out for the season, or to stop, let it mend for a couple of weeks and have a season to look forward to. A no brainer in my book as bummed as I was to have to do so. I'm not a quitter. So, I hitched a motorcycle ride back to transition (you can imagine how I looked on the back of it wearing a helmet in my tri-suit). I changed and waited for Lisa and another athlete (Matt) that I coach to finish. Lisa had a great day despite having to battle some nerves about swimming without a wetsuit. Matt had a good finish despite throwing up most of the day. I give him credit for his mental toughness. He learned a lot of lessons during the event as well as the days leading up to the event. He did not stick to his plan with regard to his pre-race ritual and paid for it.</span><br />
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<span style="font-family: Arial; font-size: large;">Later that day I bumped into Donna Kay Ness, who won our age group. I hated having to say that I had to pull out ..... hated it. I wonder what might have happened on the run if my calf was okay. I wonder if I could have made up the 3 minutes she gained on me during the bike. I wonder how it all would have turned out. Who knows, maybe I would have fallen aport. All I know is that I felt great and that in itself was proof that I am in pretty good shape. That in itself makes me happy. </span><br />
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<span style="font-family: Arial; font-size: large;">Unfortunately I do not have any pictures of the day or those days leading up to it. I'm terrible about taking pictures. But hey, I did post of my gross spider bite!</span>Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-1533841890188250572011-03-07T07:13:00.000-08:002011-03-08T03:26:10.539-08:00Living Longer .... Living Better!I recently read the article noted below from a monthy journal/magazine that I receive called; <strong><em>Idea Fitness</em></strong>. While it's focus is on factors that have been correlated with people who live long (based on a book by Dan Buettner), I feel the article also serves as a guide to living BETTER (as in a hearty, good quality life). I went through the "blue zone list" and was able to check off most in relation to how I'm currently living my life. The only one that was not checked was taking vacation time .... I think I'll make that a priority in coming years! Or, perhaps I should move to Italy!<br />
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Check it out:<br />
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<strong><em><span style="font-size: large;">The Blue Zones: Lessons for Living Longer From he People Who've Lived the Longest</span></em></strong><br />
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Is there a formula for longevity? Researchers are looking for clues in the “blue zones,” locations around the globe where people live measurably longer than in the rest of the world. Explorer and author Dan Buettner and teams of scientists identified some of these longevity pockets and traveled there to examine the lifestyle characteristics that may contribute. Buettner’s book The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest (National Geographic 2008) details their experiences with vibrant and healthy elderly people in the blue zones.<br />
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Mary Monroe, a freelance writer in Los Angeles, summarizes some of Buettner’s findings and how they can help you live a longer, better life.<br />
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A Blue Zone Example<br />
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The four blue zones identified in Buettner’s book are Okinawa, Japan; Sardinia, Italy; the Nicoya Peninsula of Costa Rica; and Loma Linda, California. <br />
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What are the blue zones like? Behaviors that Buettner and the researchers found in common in these blue zones are listed in the sidebar “9 Tips for Longevity.” As an example of one blue zone, consider the Nicoya Peninsula community in Costa Rica. Buettner reports that, per capita, Costa Rica spends only about 15% of what America does on health care, yet its people appear to live longer than anyone else on earth. Centenarians here have a strong sense of purpose, family and community, and most have enjoyed hard physical work throughout their lives. They spend regular time in the sun and eat light dinners and a traditional diet of maize (corn) and beans. <br />
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Your Personal Blue Zone <br />
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“The secret to longevity, as I see it, has less to do about diet—or even exercise—and more to do about the social and physical environment in which you live,” says Buettner. “People in the blue zones live rewardingly inconvenient lives. They walk to the store, to church and to their friends’ homes. They do their own yard work, hand-knead their own bread dough.”<br />
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The bad news is that, in reality, for most of us not living in blue zones, our chances of living to 100 are still quite small. Lessons from the blue zones may well be as much about the quality of years as quantity. Much of the aging process is, after all, a mystery.<br />
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However, Buettner believes that you can make changes in your environment to create your own “personal blue zone” to promote health and longevity. He emphasizes that his goal isn’t to force unrealistic expectations on people who don’t live in blue zones, but rather to encourage gradual “big-picture” lifestyle changes that will foster healthy habits like daily movement, natural and moderate eating, purpose-driven living and more social connection. <br />
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For more information on ongoing blue zones research and longevity-related projects and programs, see www.bluezones.com.<br />
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SIDEBAR: 9 Tips for Longevity<br />
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Based on the habits of blue zone populations, Buettner identifies nine lifestyle characteristics that may help you live a longer, healthier life: <br />
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1. Make regular activity intrinsic to your daily routines. <br />
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2. Have a “Plan de Vida,” i.e., a mission or purpose that gives meaning to your life. <br />
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3. Take your life out of the fast lane: work less, slow down, rest, take vacations. <br />
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4. Eat less by following the “80% rule.” (Stop eating when you’re 80% full.) <br />
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5. Shift your diet to more vegetables and fruits, less protein and fewer processed foods. <br />
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6. Drink red wine in moderation. <br />
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7. Create a healthy social network. <br />
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8. Cultivate spiritual or religious beliefs and participation. <br />
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9. Make family a priority. <br />
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“We see from the blue zones and aging research in general that these behaviors are associated with longer life—and the same things that can help get you to a healthy 90 or 100 can get you there better,” says Buettner. “They don’t just add years; they’re vital, enriching years.”<br />
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<strong>Reference</strong><br />
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Buettner, D. 2008. The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, Des Moines, IA: National Geographic.IDEA Fitness Journal, Volume 8, Number 2Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-42864627241293273652011-01-17T17:56:00.000-08:002011-01-17T18:00:16.616-08:00Happiness<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/_2f3vRMr7sEE/TTTwS2QB4aI/AAAAAAAAAO8/Rz9LZFMagyI/s1600/IMG_0355.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" n4="true" src="http://3.bp.blogspot.com/_2f3vRMr7sEE/TTTwS2QB4aI/AAAAAAAAAO8/Rz9LZFMagyI/s320/IMG_0355.JPG" width="320" /></a></div><br />
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<strong>I recently read an article in the Smith College Alumni Quarterly that totally captivated my attention. The article was called,</strong> <em>The Happiness Paradox</em><strong>, by Andrea Cooper, and was focused on women and happiness (what defined happiness to various women). The article took into consideration factors and other questions such as a woman’s self-pressure to feel or be happy; “….. [Are] intelligent, compassionate, often overworked women [expected) to feel happy all the time? …… Is happiness something to be pursued?”</strong> <br />
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<strong>I often think about my own happiness and am happy to say that I really am happy most of the time! I can’t say that I felt that way in my childhood or my teen years (who did?) …. Or even my 20’s and 30’s. However, I think those years for, most part are a rollercoaster of self-discovery and struggle sprinkled with moments of happiness. Now however, I feel happy as a whole, which means the peaks and valleys of unhappiness are just not there. That’s not to say for instance, if I lost my partner, or a family member, or found out I had cancer that I would not go into a period of great sadness or despair. I would, for sure. The question for me would be, would I be able to rebound and create or re-create a state of happiness? I see happiness as something that has to be created .... as in I create my own happiness by the choices I make and those experiences I choose to absorb, tune into and pay attention to (such as taking in an amazing sun-rise from the field accross our street or getting on the floor and playing with our dogs).</strong><br />
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<strong>I consider myself a very resilient person. I don’t know where that quality came from but in my case I think my resilience and happiness are partly inherited. I also consider myself, for the most part, to be an optimist. I don’t do well when surrounded by negative energy …. my internal chemistry changes and my body absorbs it. </strong><strong>I have made choices in my life during the past several years to avoid negative energy. My father has always been the eternal optimist. This is a guy who started his own business from scratch with a small amount of money. He ran for mayor …and lost. He was a talented runner who ran every day at lunchtime. He got hit by a car during a run in the early 90’s, lost a leg, had severe brain trauma (to the point where he had trouble putting a simple puzzle together) and went on to make a full recovery. He kept a pair of running shoes in his closet for years, thinking he might be able to run again one day. He never complained about his injuries or accident. He just went on. He rides his bike just about everyday – as long as he can workout, he’s a happy camper. I get that. My mother, although she passed when I was young from her own personal period of despair, had such a bubbly personality and the most upbeat voice – it will always and forever be remembered in my head. I consider myself to be lucky. I feel I am in a state of homeostasis, meaning all realms of my life right now are aligned and balanced. Certainly the ways I manage to create and balance my life differs from someone else. I will say that exercise plays a big role in my ability to balance aspects of my life. I'm a better partner, more productive worker, better listener and all around happier camper thanks to exercise. How happy would I be if I could not exercise?</strong><br />
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<strong>I’d like to share some of the quotes from various women from the happiness article. I found them all to be totally inspiring and wanted to pass them on to inspire anyone who is reading this blog. Read and maybe question your own happiness;</strong><br />
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<strong>“The more comfortable you are with yourself, the more you define your own happiness.” – Annie Mortia</strong><br />
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<strong>“To be happy …. You want to be doing things and not over-thinking.” – Smith Professor, Peake</strong><br />
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<strong>“Little things that make her happy usually involve a physical component coupled with some sort of indulgence, like hiking all morning and stopping for blueberry pancakes on the way home.” – Dawn Dill</strong><br />
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<strong>“…. life is such a combination of threats and opportunities …. If we’re not resilient, we will fall.” </strong><br />
<strong> -Barbara Becker Holstein (speaking on resilience).</strong><br />
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<strong>“…. practicing gratitude and mindful awareness of what we can have can bring about happiness…” - Peggie Gillespie</strong><br />
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<strong>“Happy is always thrust into a future that never comes. We truly only have now. Now is where our power is.” – Sheila Steplar</strong><br />
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<strong>“…. Happiness may not lie in what happens to you but in how you respond.” – Lynne Thomas</strong><br />
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</strong>Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-72189155460951115932010-12-27T08:05:00.000-08:002010-12-27T15:08:47.118-08:00Working Out by Feel<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmWqqueenDJ1d-scjfyfzWZr7CfZN_W6ZQm00U36zyxJKb_Nzb5xc7TWdLysf5K9kFw3EyUplOzBBsdGyvurqZpfbQvJF8W-ZOMBOKunZTnWS2bW6SdAfxYJm_1D18x1nsvUhD2-rBhFG_/s1600/ocean+city+boardwalk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" n4="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmWqqueenDJ1d-scjfyfzWZr7CfZN_W6ZQm00U36zyxJKb_Nzb5xc7TWdLysf5K9kFw3EyUplOzBBsdGyvurqZpfbQvJF8W-ZOMBOKunZTnWS2bW6SdAfxYJm_1D18x1nsvUhD2-rBhFG_/s1600/ocean+city+boardwalk.jpg" /></a></div><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>I spent several years of my life "in training" for the sport of running. I also dabbled in cycling and was eventually led to the sport of triathlon. I took a brief gander at some of my old logs from the 90's when I was in full on triathlon training mode. The logs noted tallies for each week in individual hours of running, cycling, swimming, yoga and strength training. I also tallied what percentage I spent in each HR zone during each phase of the year. Crazy. I'd average 15-23 hours of training per week .... and I was a minimalist compared to the other pro triathletes. I have notes upon notes of my training, how I was feeling, goals, etc ..... I can't imaging putting in those hours now, nor do I have the desire. </strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>I no longer keep a log on a regular basis, although I have for a period of months when gearing up for a half IM event in recent years. Of course I encourage my athletes to keep a log not only for their review, but for mine as well. Often times we can see patterns or trends that lead to great performances .... or sometimes illness (getting run down). It's also a reality check of consistency of training and volume. These days, I train by feel and by listening to what my body and spirit needs. Sounds corny, I know. There has been a bit of a shift in my approach to my own training .... which has become more "fitness" based. My motivation to workout has nothing to do with a race schedule or performances. I workout purely to feel good, move my body and nurture my spirit.</strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>One of my top 5 all-time workouts, occurred recently while I was in NJ, and now officially what I call my home away from home. Who would have thought I'd become a Jersey girl? I am happy to say that I firmly believe that my achilles tear that has plagued me for over a year is finally and officially mended! With that being said, I am very tentative with running these days to avoid any set-backs. Heck, after months and months of no running, what's the rush to get back into it? My recent run workouts have been more a combination of walking and jogging. I have yet to go out for a full on run ... and frankly, I'm scared to do so even though my heel will probably be fine. My top 5 workout consisted of a 7 minute walk to the boardwalk followed by another 3 minutes once I hit the boardwalk. I then alternated 5 minutes of jogging with 5 minutes of brisk walking. It was cold outside however the sun was shining and I was able to stay close to the boardwalk shops and feel the heat of that sun. I spent one hour of jogging and walking while looking at an amazing ocean view (much like the picture). I was the only one on that boardwalk with the exception of one or two other walkers, some just out walking with coffee. I did not care about pace or heart rate. It was all easy but it felt so good to move and breathe that fresh ocean air. In this case, as with many of my workouts lately, the goal has been to just move in whatever way feels good. Sometimes it's in working out with weights, sometimes it's just walking (or walking and jogging combined), sometimes it's getting in the pool and swimming long, but easy. I put in a couple of 3000y workouts lately and was in the moment of each lap versus thinking about what came next or how many more yards remained of the workout. I workout once per day, usually getting in 45 min to an hour or exercise. I mountained biked with friends a few weeks ago, spending 90 minutes or so on completely wooded, single track, mostly up or downhill terrain. It was a blast .... pure joy and a great workout. </strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>I've been tired for the past several months for reasons that I can't really explain but can say it has to do with some changes going on in my body. I'm in the process of having things checked out and figured out. So, my motivation to TRAIN, is almost non-existent however my motivation to EXERCISE is a constant. I choose my workouts based on what feels good that day or what my spirit needs. If I've been in a negative environment or been in situations or conversations that drain my own energy, my spirit needs fresh air and time alone. If I'm feeling like I want to work hard and really sweat, I'll get it out in my own spin class, or take a class. Sometimes a brisk walk with the dogs serves as my workout (they walk fast). </strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>I did my one hour walk/jog workout again on Christmas morning. I read an article in the local paper about a 53 year old guy who has made it a tradition to surf every Christmas morning. He's been doing it for years. I set out to look for him .... and I found him out there in the ocean waiting for a good "ride." My guess is that surfing fuels his spirit and being out there alone, in the cold water on Christmas morning served as his spiritual ritual. Something that is very personal to him. </strong></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>My recent "shift" in how I view my workouts seems to encompass just that .... each, if not most workouts serve as something personal. Today, I'll go out for a walk in the snow with the wind whipping around. There is something about being out there in the elements that brings renewed energy. I can't say if or when my motivation to TRAIN for races will make an appearance. My guess is that it probably will for a short period of time this summer. For now, I enjoy "exercising." It's a joy I'll never take for granted!</strong></span>Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-13625550592968056752010-04-28T07:56:00.000-07:002010-04-28T07:57:12.476-07:00A Poem For Spring from Debbie Woodbury (my sister)<strong>A Poem for Spring- with love from Debbie<br /><br />It starts with light<br />lingering longer each day<br />Reminding us that<br />cold and dark are moving on<br />that hope and renewal<br />appear each day in nature’s offerings<br />Clues we need only observe<br /><br />Snow recedes<br />Pungent, mud smell of thawing earth<br />fills us with the giddiness of spring<br />The belief that anything is possible<br /><br />Crocuses magically appear around the front yard maple tree<br />then suddenly,<br />from within the matted tangle of the still-dormant cattails<br />comes the blessed sound<br />of peepers.<br /><br />Peepers!<br />What conductor signaled this overture?<br />Who decided that today would be THE day<br />to announce the precious return<br />of this reassuring symphony?<br /><br />The mingling of welcome music with the<br />happy conversation of the chickadee<br />playfully hopping from perch to perch at the feeder<br />ceaselessly chattering, “Chicka dee dee dee!”<br />too busy to stop and rest<br /><br />Song of the robin<br />a rich rising and falling of notes<br />“cheer up, cheer up cheer up,” she croons<br />while hopping along the ground, <br />grabbing juicy earthworms to fill her red round belly<br /><br />Each day a new gift<br />Forsythia, daffodil, tulip<br />the poking out of brown earth and barren branch to reveal<br />Something green<br />Something hopeful<br />Something precious<br />Spring.</strong>~To my boys on Easter~Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-69216895837934947412010-01-14T10:22:00.000-08:002010-01-15T07:47:41.566-08:00A Little Steam Room Etiquette Please!<a href="http://3.bp.blogspot.com/_2f3vRMr7sEE/S09q4ReMeXI/AAAAAAAAAHQ/ZhcEuEpwfDE/s1600-h/steam.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 132px; height: 88px;" src="http://3.bp.blogspot.com/_2f3vRMr7sEE/S09q4ReMeXI/AAAAAAAAAHQ/ZhcEuEpwfDE/s200/steam.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5426673591000004978" /></a><br /><a href="http://1.bp.blogspot.com/_2f3vRMr7sEE/S09q0KsjUkI/AAAAAAAAAHI/xWQtPEswiak/s1600-h/plow.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 120px; height: 100px;" src="http://1.bp.blogspot.com/_2f3vRMr7sEE/S09q0KsjUkI/AAAAAAAAAHI/xWQtPEswiak/s200/plow.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5426673520461697602" /></a><br /><strong><br /><br /><br /><br /><br />I sometimes have to think a bit about whether or not I should blog about certain subjects because I know there are people out there who read this blog that see me in a professional light. Today's blog is a questionable one, but I can't resist because the hair on my arms (at least what I can find) is still up. <br /><br />One of the big draws to the local athletic facility where I work out is the steam and sauna rooms that are attached to the women's locker room. The men have both in there locker room as well. I'm drawn to this place because of the pool and because I grew up using this facility (including some day care programs when I was 3 and 4 years old). So there is a bit of nostalgia going on here. <br /><br />I'm not a sauna or steam room kind of person and I wasn't sure why until my recent experience in the steam room really nailed the hammer on the head. I thought I'd start treating myself to a steam when I got out of the pool to relax a bit and sweat out some of the chlorine from my body. The winter air has been dry and I also figured some moist heat would be good for my skin. I put in one of my longest swims in a while and was looking forward to a relaxing steam. I felt a bit tight so couldn't be a better time! So, into the steam room I went with my bathing suit, flip flops on, a towel to put beneath me, and my water bottle. Of course, it was dark and steamy in there. I noticed a figure to the left side as I walked in so I sat on the right side bench, closed my eyes and tried to get into a relaxing zone. The steam started to gradually ease up (just a little) and the women across from me said; "It's really warm." Well, I opened my eyes for a split second and there she was literally butt naked because she in the yoga plow position. It wasn't the nakedness that shocked me, it was the plow position. Okay, that's not cool with me but apparently she seemed to feel totally relaxed doing her stretch routine, naked, with no towel on or underneath her. What was more frightening was that I knew her (not well, but has been an acquaintance for years) and would never guess that she'd be in THERE doing THAT. I went back to focusing on my breath but it did not last long because the suction sound of water under what had to be her butt as she moved snapped me out of my zone. I decided that I was out of there after she transferred into a seated quad stretch. What was next? The pigeon pose? A headstand? I was waiting for the "ooooohhhhmmmmmmss" to begin. <br /><br />Look, maybe it's me that has the issue. Obviously it is. I recall using the steam room in the past and having the same kind of experiences (however there were no yoga poses) and feeling, well ... a bit uncomfortable. Clearly my issue. Folks, we are not in the privacy of our own home so I don't really want to know what you might do at home if you had your own private steam room. This is a public place. Can't we all just sit there, covered with a towel at least, and sweat? The stretching room is just down the hall from the locker rooms. Maybe take a steam and then go there to work on yoga.<br /><br />I've been a bit on edge this week. Not sleeping, working a lot, trying to squeeze in some of my own workouts and not refilling my own "chill" tank enough. Looks like the steam room is out for me as a form of relaxing. Gee, I don't dare try the sauna!</strong>Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-7364559306338955802009-05-20T17:19:00.000-07:002009-05-22T07:12:03.788-07:00Sweet Pea<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoWvS4dzRJdv9Yrl8pdtk4vg7C7Xfth-ibsMMNjAKT1RymzX_HdB1-lGpu_gTigo2mJ8ry8edYU0-1_ycluekMd9mpEEEjENIqqOhk450cMwLjkNvABrtBKdn4dHgAtN8XP72AhDfTP5JS/s1600-h/The+Pea"><img id="BLOGGER_PHOTO_ID_5338650604543762834" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 200px; CURSOR: hand; HEIGHT: 150px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoWvS4dzRJdv9Yrl8pdtk4vg7C7Xfth-ibsMMNjAKT1RymzX_HdB1-lGpu_gTigo2mJ8ry8edYU0-1_ycluekMd9mpEEEjENIqqOhk450cMwLjkNvABrtBKdn4dHgAtN8XP72AhDfTP5JS/s200/The+Pea" border="0" /></a><br /><div align="center"><span style="font-size:130%;color:#000000;">Sweet Pea: June 16, 1997-May 17, 2009</span><br /><a href="http://2.bp.blogspot.com/_2f3vRMr7sEE/ShSeZ9U003I/AAAAAAAAACQ/DK7oROfUf70/s1600-h/The+Pea"></a><br /><u><strong><span style="font-family:arial;font-size:130%;color:#000000;">Sweet Pea</span></strong></u></div><div><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;"><span class="blsp-spelling-error" id="SPELLING_ERROR_0">Licker</span> of our salty, worked out legs and face</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Silly Pea, who squirmed on her back like a pot-bellied piglet</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Lab <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">impersonator</span>, carrying sticks up the driveway</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Office companion - all day, everyday companion</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Enthusiastic Greeter each time we walked in the door</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Sensitive girl, all knowing, tuned into our emotions</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Sun Goddess</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Lawn <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">ornament</span></span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Expert at begging</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">The one who farted out loud</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">The one who tripped down the stairs </span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">The one who chased the bunnies and squirrels without luck of catching</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">The one who fell into the pool chasing the skimmer net</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">The one who scratched on the side of bed every morning at 5am like clockwork, asking to cuddle under the sheets</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Loved her "walkies"</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Loved her "cookies"</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Loved red wine</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Loved us .... unconditionally</span></div><div align="center"><br /></div><div align="center"><span style="font-family:arial;font-size:130%;color:#000000;">Touched our hearts</span></div><div align="center"><br /></div><div><span style="font-family:arial;font-size:130%;color:#000000;"></span></div><div><br /></div><div></div><div><br /></div><div></div><div><br /></div><div></div><div><br /></div><div></div><div><br /></div><div></div>Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0tag:blogger.com,1999:blog-3562654361196540058.post-37580237522111930082009-01-17T11:00:00.000-08:002009-02-01T17:09:26.411-08:00Top Tips for Choosing a Partner .... training partner that is.<a href="http://2.bp.blogspot.com/_2f3vRMr7sEE/SYZHvkeH66I/AAAAAAAAABg/aDurP93wpXw/s1600-h/RSCN1199.JPG"><img id="BLOGGER_PHOTO_ID_5298000894217415586" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 200px; CURSOR: hand; HEIGHT: 150px" alt="" src="http://2.bp.blogspot.com/_2f3vRMr7sEE/SYZHvkeH66I/AAAAAAAAABg/aDurP93wpXw/s200/RSCN1199.JPG" border="0" /></a><br /><div><a href="http://2.bp.blogspot.com/_2f3vRMr7sEE/SYZHjdl4YBI/AAAAAAAAABY/jX7WnZ-XZnw/s1600-h/DSCN1197.JPG"></a><br /><br /><div><span style="font-family:arial;font-size:130%;">Sound like a topic out of <em><span class="blsp-spelling-error" id="SPELLING_ERROR_0">Redbook</span> </em>or <em>Self </em>Magazine?? Well, I'm talking about making training partner choices here. I am one of those that has always surrounded myself with people to train with. The thought came to mind after organizing a fun group training session at my house today (picture is of a few of the folks that came). Our levels of fitness were somewhat varied, but it did not matter, we were all on our trainers and I had <span class="blsp-spelling-error" id="SPELLING_ERROR_1">everyone's</span> HR ranges right in front of me so I could keep tabs on folks. We were able to work together but stay within our individual HR zones.<br /><br />I have my workouts that I like to hit "solo" depending on my mood or the workout (all depends on how much thinking I've got to do). However, there is nothing like having the support of training buddies. I was very, very fortunate to have a core group of wonderful folks to train with when I was racing as a professional triathlete. As I write this, I feel like sending them all a thank you card for just being there, even during those really tough days. I know, that they also gained a lot from training as a group.<br /><br />With that being said, you can either BENEFIT, or SINK yourself depending on the folks you choose to surround yourself with on easy, moderate or hard days. I say the choice is yours because ultimately, you are and should be in control of your workout. So, here are my top tips:<br /><br />1) Training partners need to have a mutual respect for each others training goals. Talk about and agree upon the effort and objective before you head into the workout.<br /><br />2) Try to hook up with folks who understand that an easy day means EASY! There are those individuals out there who always start pushing the envelope. You know the type .... the one who picks up the pace during the last mile or two of a run. The one who always picks up the effort when going up a hill on the bike .... or the run for that matter! There is one guy who occasionally swims at the same time as I do at the YMCA who ALWAYS wants to share a lane with me or swim in the lane next to me. No prob ... he's a nice guy but is always "racing me." I could be doing kicking drills on my side, and he's splashing away (yes, he's a <span class="blsp-spelling-error" id="SPELLING_ERROR_2">splasher</span>) right next to me! He's not my training partner, but he seems to want think that we are training together. I just shut off the fact that he's next to me. It's a good skill to have. Also, never be afraid to speak up during a workout if someone starts pushing during an easy training session. I do it all of the time! It's all about "keeping folks honest!"<br /><br />3) During easy days, try to find training partners who are at the same level or even a bit slower than you so that you stay true to the goal of going easy.<br /><br />4) During hard interval sessions or time trial efforts, try to find training partners who are slightly stronger or at the same level as you so that you stay true to the goal of challenging yourself. A nice way to organize recovery efforts during intervals, is to circle back and pick up those who might be slightly behind. In swimming, determine a send off time that is fair for everyone (assuming everyone is close to the same level).<br /><br />5) Know what you are getting into when joining group training sessions! We have a local cycling club (<span class="blsp-spelling-error" id="SPELLING_ERROR_3">NCC</span> Cycling and Triathlon Club - </span><a href="http://www.nohobikeclub.org/"><span style="font-family:arial;font-size:130%;">http://www.nohobikeclub.org/</span></a><span style="font-family:arial;font-size:130%;">) that has occasional evening and weekend group rides. Many of the rides are challenging and I know what I am getting into when I show up. I know my heart rate will be above threshold for several sections of the ride. I also know that I can choose to go on a more "mellow" ride if I choose. Why? I have researched the group and understand the intensity levels of the rides. If you are unsure, bring a buddy that you know you can hang with if things get dicey. Better yet, create your own group ride with those who are at your level of fitness. There are certainly times when you need to GO FOR IT and step outside your comfort box ... and that may mean showing up with the big dogs for a time trial or hard group ride. Just make calculated decisions as to when you are going to do it. This is what I love about NCC. They have time trials (hills and flats) and anyone of any level can show up and give it a try. It's all about you, the road. and your watch. Not anyone else.<br /><br />6) BIG EGOS mean BIG TROUBLE. Try to choose training partners that are not afraid to encourage. It's always nice to finish a workout with someone and say "GREAT JOB" to each other. Or, "Man, I was tired, but you pulled me through today, thanks!"<br /><br />7) Try to choose training partners that have a sense of humor. Makes things fun. Can you imagine being serious ALL OF THE TIME when you train with people? Nothing like a good stride <span class="blsp-spelling-error" id="SPELLING_ERROR_4">stopp'in</span> belly laugh on a run!<br /><br />8) Be clear on your own training objectives and don't get swayed into training with "hammer heads" on a continual basis. There's a time for that as I noted in #4<br /><br />With that being said, I'm going to go for awalk with my dog. I know she'll be a good sport and keep it easy!</span></div></div>Marthahttp://www.blogger.com/profile/13027360332379494526noreply@blogger.com0