Rock The Bay Triathlon | Duathlon Event

Another race down and one more to go before the season ends. Rock The Bay San Diego Triathlon was a nice, challenging race. Loved it! The course was simple and straight-forward. Next year, if you decide to do a KOZ event for the first time (beginner) do the Solana Beach Tri|Du event in late July. If you can not make that event, Rock The Bay would be my second suggestion.

Of course, I participated in the sprint duathlon this weekend. The sprint duathlon consists of a 1 mile run - 10 mile bike - 5K run. For me, it is such a challenge and keeps my mind moving the entire race.

The course for Rock The Bay was pretty easy with a few exceptions. There was only one turn that was a little too tight and part of the road for the bike was SOOOO bumpy and rough, I think I did AT LEAST three “wheelies” just to avoid a flat tire.

There were only 31 participants in this particular event but nearly 900 participants overall.

I love these multi-sporting events because it brings so many people together. Like running, everyone has a reason why they participate and for some, it’s simply to challenge themselves mentally and physically. It’s like going to a rock concert and all the athletes are rock stars because they not only ran, they jumped on a bike or swam in the ocean. It amazes me every time!

After each race I check my time, think about how I felt and ALWAYS try to learn from my mistakes. My first lesson on Sunday was the first transition. It sucked! I thought I was organized but I wasn’t. I spent WAYYYY too much time in transition messing around with my shoes, helmet and hat.

The next lesson came from the bike. As I mentioned before, parts of the road was very rough. My back wheel got caught in a crack in the road, the potholes were so big, bad or packed all wrong I literally lifted my bike over the terrain! It was crazy! I was little scared too. LOL! No, seriously.

The third lesson, I will not doubt myself again. I saw an opportunity to beat someone, a man, who beats me every time. I was too scared to make a move too soon, so I waited. Once I found a little confidence, I gradually picked up the pace and when I was ready, I took off and I got him! LOL! If I would have made the move sooner, I could have shaved off time lost in that first transition. But, it’s all good!

So, there you have it! I have ONE MORE race of the season and I will be ready. What a year it’s been and I am so happy I made duathlons a significant part of 2018! I hope this inspires you to get out there and find something you can do athletically. Remember, being an athlete is anyone who moves and challenges themselves mentally and physically.

RESULTS: 1st place overall female | 1st place age division | 4th overall men and women | 1:02:57

PROUD TEAM MEMBER OF HEREVOLUTIONS 2018

SD TRI SERIES

KOZ EVENTS

FIT TIP TUESDAY

...Get in shape and Stay there!

 
 

In order to make a significant change in your body, you have to develop a workout program that is right for you. I always encourage my clients and friends to eat real food, stick to a plan and allow yourself a day or two to just be YOU. Remember, getting in the best shape doesn't mean you have to stop eating or workout like a maniac. It's about eating smarter, understanding how food can work for you and not against you. Keeping up with what you eat, how often you workout and tracking sleep all play a roll in keeping the your body in the best shape possible. 

If you are not trying to lose weight but maintain or even gain a few pounds (yes, that's a real thing) everything mentioned above remains the same. Below is an example of a "plan" that anyone can follow. It's extremely simple but it's a start. Planning is everything and when you stick to it, it will be successful.

Body:

  • Exercise 5-6 days a week for 40-60 minutes (2-3 strength days and 3 cardio days)
  • Prep daily meals (3 solid meals a day/2 snacks/drink 9 cups of water)
  • Stretch before and after each workout for 5-10 minutes
  • Get a minimum 7 hours a sleep a night

Mind:

  • Replace any negative thoughts with positive thoughts "immediately"
  • Know that you are exactly where you need to be right now. You have a good base to set realistic goals for a healthier lifestyle.

Spirit:

  • Take 10-20 minutes per day to pray, meditate or have personal quiet time.
  • Choose to be happy and appreciate where you are in life.
  • Be grateful and live in the present.

Happy Friday! Contact me for a more exclusive plan...just for you!

Chula Vista Challenge 2018

DUATHLON. The Chula Vista Challenge duathlon was the MOST “challenging” event_for me this year. It was hot, humid and just freak’n CHALLENGING! 

I wasn’t familiar with the course but my first running mile? No problem. The start of the bike? My first turn on the course, I fell. The next mile? A bus comes out of no where (even with cops and volunteers directing traffic) and nearly hits me a few other cyclists.  

Next, my second run. It was so HOTTT and sticky I had to stop and walk a couple of times (this part is also true but also a bit dramatic on my part).  I had no idea what place I was in until “the girl” (my main competition) past me with about 40 meters to go! 

I was shocked but I had nothing left in the tank and sometimes it 🐝 that way! 

 

You know what? It’s OK. My competition deserved to win. She didn't give up and I learned something that day...STOP FALLING, STOPPING and train harder for the next race! LOL!

Also, I don’t claim to be the best but I do claim to have the best time. One thing I know for sure, just like in life, you will fall, crash, people will pass you and sometimes you will even stop. You will win and lose some but what’s important is that you do not give up.

Love yourself, surround yourself with good people and stay strong & focused. As long as you are doing what’s right, do not apologize for who you are and what you want out of your life. Just like a race, put one foot in front of the other, learn from each step and start building your best “self”, your best life one step, pedal or stroke at a time.

SOLANA BEACH TRI | DU EVENT

My duathlon racing continues. I had a another great weekend hanging with some amazing athletes. Solana Beach Triathlon/Duathlon is by far my favorite event of all time and I've run A LOT of races. The athletes are amazing, the spectators are super supportive and Solana Beach is beautiful. The ONLY thing I didn't like was the humidity but you can't fight with Mother Nature, so you push through it!

The first mile run felt pretty good. I had no problem getting out and making my mark. The first transition was quick, I didn't mess around and shaved 6 seconds off my transition time. The bike is usually my handicap but I refused to let the bike get the best of me. I pedaled and pushed all 9 miles. I have to say, when you train on a bike, you get comfortable on a bike, and you ride better on a bike...GENIUS...WHO KNEW?! Guess what, I shaved 8 minutes off my bike time! Second transition went well AND THEN THERE WAS THE 5K RUN. AHHHH!

OH MY GOODNESSSSSS! This time it wasn't my legs, I mean, they felt like jello but I was able to handle that...it was my darn breathing. With the thick air and being an asthmatic, it was a little difficult. I literally stopped, got my mind right, got over myself, put one foot in front of the other and pushed through it. 

So, I am VERY happy with my results. I received 4th overall and won my age division. No complaints when your competitors are 10-20 years younger than you. Happy Running!

Benefits of Massage Therapy

Massage Therapy:  manual manipulation of soft body tissue (muscles, connective tissue, tendons and ligaments) to enhance a person's health and well being.

Athlete: a person who is proficient in sports and other forms of physical exercise. . .that's you!

If you are an athlete, how often do you get massages? Once a week, month or once every 3 months? Well, I am here to tell you that you should get a massage as often as you can and add it to your fitness routine. If you workout 3-6 times a week, you need to make sure that someone is massaging those muscles once every two weeks OR at least once a month!

Massage therapy has been used by elite athletes for many years.  So much so, massage therapists are a specifically hired to be a part of their athletic staff. Even some of your favorite rock stars that live on the road, working concert to concert have their own personal massage therapist to keep their muscles in mobile and prevent future injuries while performing.

Whether you are a runner, multi-sport athlete or a rock star, getting a massage will keep you moving and performing at your best.

Benefits of Massage Therapy:

  • Relaxes the muscles
  • Provides a better range of motion
  • Relaxes clenched muscles
  • Helps to prevent future injuries
  • Reduces the intensity of DOMS-Delayed Onset Muscle Soreness
  • Increase the number of white blood cells that help fight off infection
  • Decreases the "stress hormone", cortisol
  • Increases the balance of your body

Massage therapy should be a part of your regular fitness routine.  I would suggest booking an appointment after one of your harder workouts or big event (marathon, 5K or athletic competition). If you can afford a massage every week or two, that is fantastic! I highly recommend that you get a massage 2-4 times a month.  It's a great way to get your body moving in it's full range of motion and familiarize yourself with what your body can/can not do! 

Please note if you have chronic back pain or imbalances in your body, seek professional help first.  Talk to your doctor, physical therapist or personal trainer.  They can direct you to a massage therapist that can work for you!