CVC DUATHLON and DUATHLON!

So, the entire event became a duathlon. According to the county of Chula Vista, the bacteria levels in the water were too high for the competitors to swim in, so the swim became a run and all the triathletes had an awesome training day!

For me? LET ME TELL YOUUU...I was NOT in the mood to race. I know, I know, there should be no room for whining or complaining but on this day? NOPE. I was NOT feeling this event AT ALL! I was in a cRaPpY mood for 4 glorious DAYS prior and on race day!

Look, I was just not in the mood to race. I did not want to be around people. I did not want to do a n y t h i n g BUT I did the darn thang and boy, am I happy I did! I had points to collect and I was not going to let my attitude to stop me.

So, here is the breakdown.

RUN_1 mile. The start was an individual start for all the competitors. I placed myself near the front runners so I could get out as fast as I could. I completed the first mile in 6 mins 34 seconds.

BIKE_12 miles. I have to say, it was a better ride than last year. The roads were in much better condition, so the ride was a lot smoother.

RUN_5K. The last 3 miles were pretty awesome! Why? I kept a really good running pace (7:15min/mile) and the weather was perfect, overcast with no heat. I came in 4th place overall female, second in my age division. I knocked 4 minutes off my time from last year. So, ALL OF THAT made me happy!

Later that evening, I was fine and already came up with a plan to prep for my next race in September. I took 2 days off to rest and got right back into training by Wednesday. This week, I am looking forward to my interval and power training. I am just happy I can still do what I do when I want to do it. I hope your having a great summer!

KOZ EVENTS | SD TRI SERIES | HEADSWEATS

It is DUathlon Season

I am BACK to running and biking and runn’n…OH MYYY!

I just finished the Solana Beach Duathlon a couple of weeks ago and now I am heading into a new weekend of fun with the CVC tri & duathlon event in Chula Vista. I looovvvvve participating in the Solana Beach duathlon! I love the beach, the competitors and the racing staff. It’s a whole vibe because everyone is out there to have fun, test their legs and drink a few brewskies with friends after the race.

This weekend, the Chula Vista Challenge is under way and if I remember correctly, it’s a hot one. Right now, I am debating if I should do the longer race or stick to the sprint. I would love to challenge my endurance this weekend but I am a little worried I will get completely bored on that 28 mile bike ride…sooooo….right now, the sprint race is still pretty enticing.

2019 Solana Beach Duathlon

2019 Solana Beach Duathlon

My training has been moving along pretty well...no real complaints!

I have taken a different training approach this year and that is, “don’t push it!”. If my body is tired, I take a break for a day or two. If I feel OK, I do an OK workout. When I am ready to get back into it, I take a 3 day block of good, solid workouts and murder the crap out of them! I know it sounds crazy but I’m not 22 years old any more. I do what I can do when I’m ready to do it! I have to listen to my body.

Does it work? Heck yeah…I realized this past week that all my times have improved this season by a full 2 minutes at every duathlon race. TWO MINUTES! That’s like chunks of gold, new diamonds on my necklace and a King Kong roar! You don’t KNOW. I didn’t know until I saw my stats at the Solana Beach event. I finished right at an hour! I reduced my time in transition by a full minute, my first mile time was a 6:36 min/mile pace while my 5K pace was around a 7:20 min/mile pace! I felt pretty good. So, I am one happy 40+ athlete!

San Diego’s sprint duathlon and triathlon season continues with 3 more KOZ events to go.

If you are interested in trying a multi sport, go to the KOZ website and register for an event. They have something for EVERYONE! There is, of course, a triathlon, duathlon, relay, and aquathon. You can move at your own pace OR come out , check it out and cheer for all the local athletes! They would love it. For more information, email me or go to kozevents.com.

SEENICRUN19 is your KOZ discount code. I’z gotz connectionz!…LOL!

KOZEVENTS | CVC TRI & DUATHLON | SD TRI SERIES | SD TRI CLUB | ROCK THE BAY TRI & DUATHLON

Posted on August 6, 2019 and filed under Running, Training, Triathlon, Goals, Girl Power.

New Shoes = New "Thangs"

New shoes for a new week doing new thAngs!

Earlier this week I posted a pic of my old running shoes and how I was not ready to give them up. Well, that was silly because I finally slid into my new pair and I quickly forgot about the old ones! The new ones were just as comfortable, if not more and I was really excited about my next run! My new kicks also inspired me to do 3 new things outside of my comfort zone. It was mentally challenging but I did it! I surprised myself and the fear of it all just disappeared. If I can do it, anyone can!

Just like my old kicks, my old ways were easy and familiar, tricking me to believe everything was AOK but when I switched things up...WOW, I felt so much better!

Look, you have to eventually take off those old shoes and put on the new ones. That’s how you learn, move forward and make amazing things happen in your life. So, this week challenge yourself and try something new! No matter the outcome, you will learn something new about yourself and what you can do!

I am wearing the Hoka One One - Women’s Clifton 6

Healthy Eating Resource

pexel.com | original Cassey’s Clean Eating Chart

pexel.com | original Cassey’s Clean Eating Chart

When I head to the market or prepare my daily lunches, it can be daunting to find a variety of food to create a great meal when trying to eat healthy. I have to tell you, I refuse to buy a lunch every day or pack a frozen meal. I am always skeptical about what’s going into my food, my body and who’s preparing it. Also, when checking out other meal plans, it’s always the same basic protein, carb and vegetable…you know…chicken, brown rice and maybe green beans? It can get boring.

Well, here is a list that I have adopted and keep in my phone when heading to the market and trying different foods. I update this chart yearly and send it to all my friends and potential clients. Please note, I am not a certified nutritionist or a doctor, these are only suggestions and I highly recommend that you check with a professional nutritionist / dietitian / doctor before diving into this chart. You may have an allergy, cholesterol or sugar level issue that can be easily triggered by one or two food choices.

This chart is only a resource. It’s also a great way to mix and match your carbs, proteins, fruits and vegetables to make eating fun! It has been a huge help for me and I love sharing good stuff. Feel free to save the photo, keep it on your phone and share with others.

This chart is originally from Cassey’s Clean Eating Grocery List.

Posted on July 23, 2019 and filed under Fitness Tip, Food, Health, Wellness.

Old Shoes vs New Shoes

Look at these beat up old shoes. Its time for me to wear my new ones but I’m not ready. These sneakers are like wearing your favorite pair of beat up undies (you know you’ve have a pair!). These shoes have been all over San Diego, Vegas, LA, Texas, Arizona and Missouri...just to name a few. It’s time to upgrade and make a change. Sometimes that’s the hardest thing to do but it’s necessary to grow, prosper and mature. Don’t be forced out of your old shoes with an injury, change them up and start making new moves. Huh...am I talking about running or about life? You decide. 😉

Posted on July 20, 2019 .

SDIT - San Diego International Triathlon (KOZ events)

WHAT A GREAT DAY FOR A RELAY

TEAM WORK MAKES THE DREAM WORK

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 on the Track

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

JUNE 5TH GLOBAL RUNNING DAY

Happy Global Running Day! I spent Global Running Day in hot-a$$ Vegas. So, you know my run was an early one. I don’t enjoy Vegas but when I’m there, I do love running along the strip before the city gets busy with tourists. Running past Caesar’s Palace, New York-New York and even Luxor makes me laugh. I don’t know why, I laugh every time. Anyway, I put in close to 4 miles and met a few other runners along the way. I even chatted and waved to a Mizzou alumni…a much older alumni. Yeah, I said it. Anyway, I hope you put in AT least get a mile of running or something close to it! #HappyRunning

Posted on June 6, 2019 .

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