Posts filed under Training

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.

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

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!

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.

A GREAT YEAR full of GREAT STUFF

Image from pexel.com

Image from pexel.com

I am not a big believer in New Year’s resolutions, mainly because I can’t keep them. I have these great ideas and then they fizzle after the first couple of weeks of the new year. Having typed that, 2018 showed me something new. It showed me that staying focused, staying on top of what’s important and being a little proactive will make for a great year full of great stuff! In 2018, goals were made along the way. Professionally, personally and athletically…mainly to handle my anxiety but it turns out, my goals handled my life!

This year, I decided to really think about who I want to be, where I want to go and how in the heck am I going to do it? I didn’t want to just write down and study a list a year, I wanted a realistic plan. I found a pretty cool tool on LinkedIn from the pages of Tony Robbins called Goal Mapping. You may have heard of it. You not only write down your goals_you answer two major questions, WHY is this goal important to you and WHAT STEPS do you need to take to get there?

This is a great tool to be alone with. Try and fill it out when you are alone, there are no outside influences and really try to make your dreams become reality. Goal Mapping is also an awesome tool for athletes, a sales office, a small business owner, even an active mom/wife who’s busy within her community. Goal Mapping puts things into perspective and sets you up for success.

Each year, my daughter and I have a “goal mapping” conversation, at least twice a year. She looks at accomplishments and mishaps in the past year, I tell her to write them down. Then we go through the “should-of, could-of, would-of” conversation to get all the gunk out of her system. Then I ask her, “What do you want? What do you want to accomplish? and How bad do you want it?”. I tell her to WRITE IT DOWN. Then, we come up with a plan on how she’s going to get there. It’s very effective. Again, student, parent, working-joe…you can use this tool!

For me, 2019 is the year of BUILDing. Each month, I want to build something new. Whether it’s organic, financial, relationships…SOMETHING. I don’t care, as long as I am builder great things in my life, that’s the theme for 2019 for me!

What is your word of he year? STRENGTH? FIGHT? WORK? GUIDE? FAITH? HOPE?…Before starting my Goal Map, I wrote the word BUILD at the top of the page. I have a new life right now. I am on my own, I am not looking back and I am excited! What’s going on with you? Write it down? Why is it important to meet that goal? Write it down…etc etc.

Even though I’ve been running for years, it’s like starting a brand new race. I am not familiar with the course, the people or the area the event is being held in but I’m ready. It’s scary and exciting all at the same time. My heart is beating fast, the gun goes off and I am out there with hundreds of thousands of people who are also trying to make it to the finish line. You know what? We will all get there in our own unique way and when we do, it will be fantastic!

So, if you are looking to start something new, start writing it down, ask yourself why and what are you going to do to get closer to your 2019 goals!

HAPPY NEW YEAR

Tony Robbins | Goal Mapping

What now? OFF SEASON Training

@rawpixel

@rawpixel

For me and many other multi-sport athletes, the 2018 duathlon/triathlon season is over, so now what? It’s time for plan B. Did you know the “off-season” is just as important as the season itself? Burn-out and getting the post-race blues are real, so I have listed 5 things that will keep you motivated and excited for the upcoming season.

Here are 5 things you can do during the “OFF-SEASON”

  1. REST. No, wait…S L E E P! If you are serious about your sport then you are serious about your training. As soon as the season ends C H I L L for a bit. If you can stand it, rest for one full week, maybe two. Give your body time to rest, recover and recharge. Sleep is perfect for that. Add a couple of hours a night if you can and let your body like you again.

  2. REFUEL with REAL FOOD. I know when I am in training and preparing for an event, I am watching EVERYTHING I put in my little body. So, when I take a break, I eat what I want, pretty much, when I want. Unless you are under strict orders from your doctor, allow yourself to let go and EAT!

  3. CROSS TRAIN. I know some of you just CAN NOT sit down and chill. I get it! So, cross train. Hit the gym, take up another sport that is not too hard on your body. I have a girlfriend who runs 5Ks each month until tri season starts again. Another takes up yoga and strength training. Me? I follow a strength and flexibility program to help prep me for next season.

  4. WRITE DOWN NEXT SEASONS GOALS. This is a great way to stay motivated and provide a clear path for your upcoming season. Write down the things you want to improve (time, technique and/or overall performance). I believe when you actually write down your goals there is a real connection of what you want and how you’re going to get it. So, start writing and start doing!

  5. STRETCH and “YOGI IT OUT”. Yoga and pilates are a great way to stretch out tight muscles, realign your body and mentally relax. In season, I can bet money many of my fellow-athletes do not stretch enough. How do I know? They are the ones who are always injured or limping. Yoga/stretching increases flexibility, improves athletic performance and prevent injuries.

Take your OFF SEASON seriously. Get the rest your body wants, train smart and enjoy life. Trust me, your body will thank you for it. ~Nicol is NASM and PES Certified

Most Inspirational Athlete of 2018 - SD Tri Series

What a surprise tonight! I was named the “Most Inspirational Athlete of 2018” by Koz Events and San Diego Triathlon Series. I am in shock and honored.

If you know me, you know I had a rough couple of years_personally. At the beginning of this year I decided I needed a good distraction, so I committed myself to train for AT LEAST 3 duathlons and couple of running events. I surrounded myself with other multi-sport athletes ended up doing 7 duathlons, 3 5K runs and 2 half marathons this year!

Yep, I desperately needed strength and positivity in my life and I got it. As each month flew by this year, I was getting stronger mentally and physically. I was not going to be stopped.

I want to thank all my parents, daughters and close friends for their support and motivation to keep going this year. Thank you KOZ events and the San Diego Tri Series from the bottom of my heart and "sole" for pushing this old-girl forward and making 2018 a fantastic year! So grateful. 

KOZ EVENTS | San Diego Tri Series

FUN FITNESS FACTS

Photo provided by  Ace Fitness

Photo provided by Ace Fitness

Did you know a good workout can…

  • make you happier

  • improve your sex life

  • slow down the aging process

  • make you feel stronger

Would you go to the gym for those reasons? Would you workout more often because you know that exercise can improve other areas of your life and not just decrease your waistline?

Well, I know for some, working out can be a burden but for me everything listed above holds true. Also, working out sets the tone for the day and gets me ready for any challenges I might face. Check out more fun facts below!


Fun facts that will make you see fitness in a different way and get you moving!

Turn that frown upside DOWN.  Regular exercise can enhance mood and overall well-being. When you increase your heart rate, challenge your body and get out of your comfort zone. . .not only did you complete a workout, you have proved to yourself that you CAN do anything that you put your mind to.  That alone can make you feel really good inside and prepare you for your next challenge!

You don't have to run ALL THE TIME to lose weight.  Wait. What? Yes, you read it correctly. Did you know that when you run long distances frequently you can actually prevent fat loss because your body will start to burn muscle and not fat.  Studies have shown that when you consistently strength train and add possibly less cardio, you will burn more calories for a longer period time than just running or doing cardio exercise.  So, make sure that you don't confuse more cardio to lose more weight.

Visualization can improve your workout.  Like anything else, if you visualize completely your workout, not only will you finish the workout, you will improve the way you worked out. Knowing what's ahead, understanding why you are doing what you are doing and focus on the end results will get you through a workout much more effectively vs. not knowing what you plan on doing once you hit the gym. So plan, prepare and complete!

Now that you have these fun little tips, let's get MOVING.

Peace -Nic