SDIT - San Diego International Triathlon (KOZ events)

WHAT A GREAT DAY FOR A RELAY

The San Diego International Triathlon was a success! I ran the women’s triathlon-relay with my good friends Ondrya (swimmer) and Denise (biker). We won the women’s division and came in 2nd overall. The weather was perfect for this event and my run felt amazing! Once I saw the results, I am pumped for our next race! The distance for the SDIT event went like this…

Sprint Triathlon 1/2K Swim - 20K Bike - 6K Run

International Triathlon 1K Swim - 30K Bike -10K Run

International RELAY Triathlon 1K Swim - 30K Bike - 10K Run (Teams of 2 or 3 people)

International Aquabike 1K Swim - 30K Bike

International Aquathlon 1K Swim - 10K Run

There is definitely something for everyone! The temperature was around 65 degrees and the finish line was a big fat party! There were vendors, a beer + wine garden all with a live band. Fun times! What’s great about KOZ events, you get to know a lot cool people and it’s good to see them competing, cheering and dancing at the end of their race.

For our relay, each one of us had a goal. Ondrya hit her goal between 16-18 minute swim, give or take a few seconds. Denise was a beast on the bike, clocking a speed of 20 mph! The course was a bit hilly (one major hill and a few rolling hills at the loop). Then came the 10K run…Oi!

I started out at a nice pace and once I got comfortable, I picked up the pace and maintained. I wanted to run a 7 minute mile, not having done any speed work in God know’s how long, but realistically guess I would run an 8 minute mile. WELL…it was even BETTER THAN THAT…I ran a 7:29 min/mile pace! Yeah, baby! This old Mama is HaPpY!

My next race is in July and I can NOT wait! As far as training, I took Monday off and will slowly get back in the gym and on the road by Tuesday. I really needed this weekend. With June Gloom in full effect, it’s been hard to be excited about training. Now that I know where I’m at with it all…I am ready to compete.

The Solana Beach Sprint Triathlon is coming July 28th. This is a perfect event for beginners and seasoned athletes. It’s a pretty flat course and there are a lot of events to chose from. Swim buddies are available from the San Diego Tri Club and the event is compact, easy to navigate, for newcomers.

If you have any questions, email me seenicrun@gmail.com. I have all the information you will need. I hope to see you at the next event!

HAPPY SWIMMING, BIKING and RUNNING!

San Diego International Triathlon | KOZ Events | San Diego Tri Club | San Diego Triathlon Series

Celebrating Women of Color in Sports

Recognizing Women of Color

This past weekend, I had the privilege of attending the 2019 NCAA Track and Field meet in Austin, TX, thanks to my daughter who qualified in the 800 meter run. The best of the best, division 1 athletes, competed for a NCAA title. The men competed on days 1 and day 3, while the women competed on days 2 and 4.

On Saturday night, the meet couldn’t be anymore perfect. The heat from earlier in the day slowly cooled down and the competition heated up. As a former collegiate runner, it was really nice to be in the stands and not on the field. While waiting for the 800 meters to start, I was watching the triple jumpers. I was amazed at their strength, focus and drive. These young ladies were confident and jumping their hearts out! Let me tell you, the strength of a woman is an amazing thing to watch.

It wasn’t until the final few jumps and the women’s 100 meter dash that I started to focus on the spectrum of black women participating in every event. It sent chills, good chills, up and down my spine. So many different hairstyles, complexions, heights, shapes and everything in between, we were there…breaking records and making track and field history! Yes, I had a #blackgirlmagic spiritual moment and it was amazing! I was so proud.

I honestly can not think of any other sport that creates that kind of emotion in me. Yes, there is Serena Williams, Dominique Dawes and Ginger Howard and so many others, but there is something about having an arena filled with black, smart, athletic and dominating young women. Track and field embodies all of that.

I love being a woman and I am extremely proud to be a black woman, a black mother. There are definitely frustrations that come along with it but you learn, “teach”, re-adjust and move on.

My daughter? She made it to the finals and came in second overall. She got her NCAA trophy and represented women and women of color, along with her competitors extremely well. I couldn’t ask for a better day! If you are a woman of color in sports or any profession, I applaud you and I will be in the stands cheering for you. There’s a lot to be done, so keep moving forward, ladies!

Serena Williams | Dominique Dawes and Ginger Howard | NCAA Track and Field

The most disrespected person in America is the black woman. The most unprotected person in America is the black woman. The most neglected person in America is the black woman.” Malcolm X 1962

Be Well

“Be Well!”

I’ve been a little off my game lately bc of a little stomach bug I had a couple of weeks ago. I’m feeling much better and ready to run tomorrow...no surprise there! The weather is changing, pollen is high and germs are EVERYwhere. So take care of yourself and make sure you practice self-care! It’s not selfish it’s self-care, so you can “take care” of your business! 💪🏾

5 Things to Get Back on Track

Rest. Get a solid 8 hours of sleep. Nap when you can, even if you don’t want to. It’s a great way to allow your body to heal.

Take it slow. Don’t rush back into your workout routine. Take it slow. The weights aren’t going anywhere and the running trails will wait for you.

Hydrate. Make sure you drink a lot of water. It’s a great way to flush out those toxins and give your body a break.

Let it go. Don’t be hard on yourself. You are not a super hero. Sorry. Sometimes our bodies have to break down in order to slow a person down.

Eat well. Get as much good fruit, vegetables, protein and carbs in your system. Build yourself back up so you can get back out there.

Posted on May 29, 2019 and filed under Wellness.

1st Sprint Duathlon of the Season Complete

Photo by Cherrie Chilom  TEAM HEREVOLUTION 2019

Photo by Cherrie Chilom TEAM HEREVOLUTION 2019

KOZ Event - XTerra Wetsuits Spring Sprint Triathlon & Duathlon event is in the bag and I am thrilled to start another year of racing! Speaking for myself, I am surprised at how well this race unfolded. I have been training nearly every day since December 2018. It’s hard training alone but I only have a window of time in the early morning hours. But I get it done and I feel so much better after every workout.

Duathlons are definitely my jam. A sprint duathlon consists of a 1 mile run, 10 mile bike and a 5K run. The first mile run, which is always a shock to my body, went well! It is always the perfect amount of time to wake up my legs, control my breathing and push myself to get on my bike as quickly as possible. BUT WHY? OH WHY?…was my first transition so slow? UGH! I’ll tell you why. I was messing around with my helmet and shoes a g a i n. I had everything laid out, ready to go and I STILL looked at my gear like, “what do I do next?”. #airhead

Next, the bike. Oh, my favorite (#sarcasm). The bike portion is always a challenge for me. Luckily, I do get better throughout the season, so for this race, the bike was a little “sketch”! Because of the rain and chilly weather during the week, I do 30 minute high-interval spinning workouts and try to hit road on the weekends. It’s always better to get as much real bike time as possible.

After pushing through 10 miles on the bike, I had a better transition and had a great 5K run. My legs didn’t feel like jelly. I felt pretty strong and THIS WAS MY FIRST DU of the season! YASSS! During training, I replaced 5K weekend runs with 10 mile runs and 1/2 marathons. I feel like I have my “real” running legs back! Thank goodness.

One thing’s for sure, I love being around other du & triathletes. These events bring together so many people from so many different backgrounds. Young, old, short, tall, purple or pink, we are all having fun together! If you are interested in training for one of these events, check out my race calendar and sign up. DM me and ask me about training, gear needs and events in your area. Even if you sign up and walk the whole thing, you will still have fun and someone will be out there to cheer you on!

KOZ EVENTS - SPRING SPRINT | DUATHLON | TRIATHLON | SDTRISERIES

Race #1 is almost here!

NicBike.jpg

It’s 12:24am and I can not sleep but I can blog. My mind is moving a mile a minute and that tends to happen when I take a day off from training. I have my first event coming up in less than 6 days and the only thing I am nervous about is the bike (surprise…surprise) . For some reason, when I get on my road bike, I feel like I am standing on the edge of a cliff! My left foot locks into the clips too soon and I nearly tip over every time. But, practice makes perfect, so as the days get warmer, I will get more practice.

The running portion, I am prepared for. Again, surprise…surprise. I feel like I have put in enough miles and did pretty well in the last 5K I participated in. So, let’s see what happens. Now, all I have to do is stay hydrated, eat right and make sure my next few workouts are somewhat chill. Somewhat. LOL!

In order to perform well, you have to train smart, you have to workout in phases. The first phase is stabilization. The second phase is strength and the third phase is power. Depending on what sport you are in, it will vary and having a professional fitness trainer will definitely help.

Right now, I am in phase two. I will be moving into phase three in about 2 weeks and I am excited to see what these old bones can do.

Check out my March/April workout schedule (I’m a 5:30AM Club Member):

  • Monday - Recovery Workout 10 minute run | Full body resistance training | 10 min run | stretch

  • Tuesday - 3 mile run | core

  • Wednesday - 30 min HIIT Bike workout w/hills-run | full-body strength training

  • Thursday - 2.5 mile run w/speed

  • Friday - 4 Mile Friday

  • Saturday - 1.5 hour Bike w/hills

  • Sunday - Long run (6-10 miles)

Ok, I am finally getting sleepy and my computer power is getting low. Good night!…maybe….

KOZ Events | SD Tri Series | SD Tri Club

Functional Training

Functional training integrates the entire body in multiple planes of motion that reflect a person's daily physical activities.  Whether you are the local mailman or a competitive basketball player, specific functional training can improve the following:

  • flexibility

  • strength

  • coordination

  • power

  • balance

  • agility

As stated above, functional training should be specific to an individual's needs.  If you love to hike 2-3 times a week, your training plan will not be the same as someone who loves to play golf or kick a soccer ball around.  Functional training is a training plan customized to fit your lifestyle and prevent unnecessary injuries.  Proper assessments and questions need to be addressed in order to achieve optimal results. Below are a few examples that need to happen before starting your functional training program.

  • Review and discuss body alignment

  • List stress levels (physical and mental)

  • What is your current fitness level? Fitness assessment.

  • Discuss your daily movement patterns and fitness goals

Functional training challenges a person's proprioceptive system by using unstable, yet controllable equipment.  Working out with stationary machines and doing traditional repetitive movements have been proven not to be as effective as testing the body in environments similar to every day life activities.  Popular equipment used in functional training:

  • BOSU ball

  • Stability ball

  • hand weights

  • resistant tubes

  • TRX or suspension training systems

The equipment listed above can mimic real-life physical challenges that stationary machines can not.  

Remember, find a trainer who will include the assessments listed above, work with you in stages (from beginner to advanced-according to your fitness level) and will train you with the proper equipment that will lead to a successful outcome.  Good luck and Keep Moving!

Water Wednesday

Photo by  Chaucharanje Brand  from  Pexels

WATER

If you follow me you know I talk about water over and over and over again. There's a reason for that! Water is essential to our survival. Water is in everything and our body needs water so that we can move, groove and improve on a daily basis. Water provides our body with oxygen, it lubricates our organs and keeps us from getting dehydrated. Water is essential for maintaining beautiful skin, growing hair and nails, as well as, digesting our food. 

I drink water every chance I get unless you try and trick me with a little sweet tea. (Sweet Tea is my kryptonite) Water can be "dolled up" with a little lemon or your favorite fruit. Since I can't have too much sweet tea, I will add a "green tea" tea bag to ice cold water and let it sit for a bit. That way I still get the benefits of water and green tea throughout the day.

beverage-blur-bottle-1246745.jpg

Ladies, if you want your hair and nails to grow, drink up! You will need 2.2 Liters a water a day which is the same as 8-10 cups. If you are athletic, add a couple of more cups. Fellas, you may not want long nails but healthy, shiny and think hair will make any girl look your way. You will need 3.3 Liters of water a day which is approximately 12-14 cups. So DRINK UP, so you not only FEEL GOOD but LOOK GOOD too. Happy Friday!


 
SPONSORED. ZEROWATER

SPONSORED. ZEROWATER

 
Posted on April 10, 2019 and filed under Fitness, Fitness Tip, Health, Personal Training.

Seasonal Allergies and Outdoor Training

 
 

How to Workout and Run Symptom-free Outdoors

Before reading this…please consult with your doctor first. What works for me will not work for the next person. OH and I’m not a doctor!

If you’re like me and suffer from seasonal allergies_hay fever or asthma, sometimes training outdoors can be daunting.  For me, my allergies hit when I least expect it but now I know how to take better care of myself after visiting the doctor one too many times and doing a little more research.

Check out these great tips!

  • Plan Workouts when the Pollen Counts are Low

Pollen concentrations are usually at their highest from 5 a.m. to 10 a.m., according to the American Academy of Allergy, Asthma, and Immunology association, so make sure you plan your workouts at another time during the day.

For many of us, we develop symptoms when the pollen count is 20 to 100 grains per cubic meter while others can tolerate much higher counts. Pay attention to the pollen counts in your area, keep track of your allergy symptoms and when they occur. I suggest running/working out outside when the pollen count is below your personal tolerance level.

  • Avoid Watery & Itchy Eyes with the Right Shades!

If you suffer from itchy, watery eyes during allergy season, try wearing wraparound sunglasses when outside. I know it may not be all that fashionable, but make it work. “You better WORK IT GURL!”…sorry…I get a little excited. If wraparounds are not your thing, use eyedrops an hour before you head out the door.

  • Hit the Treadmill on a Windy Day

I KNOOOOW, treadmills can be boring but your health is more important. The wind spreads pollen throughout the air, so running indoors when it's windy can help. Here’s another tip, you may even want to avoid running outdoors the day after high winds as well. I know!

  • Cover Your Nose and Mouth

If you think wraparound sunglasses are uncool, looking like a bank robber may not help either BUT you might want to consider wearing a mask or bandana to cover your mouth and nose. It will decrease the amount of pollen that gets into your nose and lungs.

  • Run after a Rainstorm . . . The BEST

I ABSOLUTELY LOVE running after it rains. After a nice wet storm, the pollen count drops drastically because the rain washes pollen away and you are less likely to experience symptoms after it rains.

  • Clean that a$$, a$ soon a$ possible, after an Outdoor Workout

The worst allergy symptoms usually don't occur until about an hour after you come in contact with the pollen, so you may actually be able to run outdoors without experiencing symptoms. But to reduce your risk of symptoms after your outdoor workout, make sure you take a shower and put on clean clothes as soon as you get back.

  • Follow the Doctor’s order and Take Your Medication!

In the past, I was the WORST at taking my allergy and asthma medicine but now, I hate to miss out on the fun of being outdoors, so I am ahead of the game. Again, follow your doctor’s instructions. If you have asthma, use your inhaler approximately 15-30 minutes before you start any physical activity, and make sure you warm up SLOWLY. Always have your inhaler with you when working out or on the go. When it comes to allergy medicine, consult your doctor, drink lots of water and BLOW THAT NOSE!

GOOD LUCK and DO NOT SNEEZE ON ME!

American Academy of Allergy, Asthma, and Immunology | pollen.com | treadmill workouts | blog inspired by Christine Luff

Posted on April 2, 2019 and filed under Wellness, Training, Running, Fitness, Health.

The Fastest Woman Alive...

I am no Carmelita Jeter but there are days, in my head, I feel like I am the fastest woman in the world! That’s when a little cross-country high school girl or some random twelve year old coasts past me and I quickly remember I am a mom_in her 40s_trying to hang on! Yeah, ok…GOT IT! #realitycheck

This weekend I ran in All State’s Hot Chocolate 5K run here in San Diego. I ran this event for the first time last year and really enjoyed the vibe, so I had to do it again. The course is surprisingly hilly but it’s a great run/workout. My plan was to run an 8 minute …maybe a 7:30-7:45 minute mile pace. I wasn’t sure because my daily runs were holding steady at a 8:30 min/mile pace. No faster, no slower. It could be the watch. I mean, I do need a real running watch.

Well, I surprised myself and cleared a 7:11 min/mile pace finishing with a 22:19, my fastest time since late 2016. I was the 7th woman to cross the finish line and 1st in my age division by 2 minutes.

At the start of the race, as soon as the gun went off, the front runners took OFF! For the first 1/2 mile, I was running pretty fast and was a little nervous because I wasn’t sure if I could hold that pace. I wasn’t comfortable AT ALL but I decided, it’s time to be comfortable being uncomfortable. I focused on various people in front of me to keep me going, then C street happened. It went up, leveled out, up again, leveled out and up ONE MORE TIME…UGH! For a few hot seconds, I had to walk up that hill and then I thought to myself, “What the HECK are you doing?…RUNNNN!” So, I did and made it to the top of the hill, rolled back down the hill and prayed for the finish line to be right around the corner. Once I figured out I was almost done, I took off like a bat outta hell. I looked mad-crazy but I finished strong.

After the run, I felt the benefits of all my training because nothing hurt! WHAT?! I recovered quickly and was ready to EAT! I hung out for awhile, saw a few of my running buddies and headed home. That’s when the recovery started. After a nice breakfast, pedicure and momma-daughter time, I took a nice little nap and was ready for a new week!

Running is definitely my happy place and this past weekend, I was VERY happy!

I am in a much better place now than where I was last year. Thank God and thanks to running.

Carmelita Jeter | Hot Chocolate 15K/5K run

Posted on March 25, 2019 and filed under Women's Fitness, Running, San Diego events, Fitness.