Carlsbad Duathlon

Run Bike and Run again...

The Carlsbad Duathlon has come and gone. As always, I had a great time and I am so happy to finish with no injuries or regrets. I am already training for my next event in July.

Check out my lists of what I loved, my "not so much" list and training tips for those considering a multiple sport. Oh and next time, someone gotta let a gurl know...I tried out a new headband that covered my entire head and let me tell you, it did NOT help my overall aesthetics this go-round. Hey, I gotta look CUTE! LOL! Thank the Lord for my team gear.

LOVED

  • The course was fast. 
  • The duathlon contained a small group of people, both men and women.
  • I loved that I ran stronger, after the bike, in this event than I did my last event.
  • I placed 4th overall female. 
  • The weather was perfect. 
  • I love being around other runners, swimmers and cyclist. It was great to see my friends out there competing and cheering each other on!

NOT SO MUCH

  • Not a completely flat course
  • Transition to bike was good but the start of the bike, not good. It was up hill.
  • I need to be faster on the bike. I need more bike training. 
  • The duathlon course was not easy to understand. 
  • I was not happy that the three ladies in front of me were in MY age category! LOL!

TRAINING TIPS

If you want to be good at this event, it's important to be strong. Strength training 2-3 times a week is A MUST.

Brick training is necessary to prepare your body from transitioning from the BIKE to your RUNNING FEET.

Track workouts are beneficial in improving your speed and maintaining your race pace.

REST and RECOVER

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The older I get, the more I appreciate rest and recovery days.  Again, I appreciate them, I don't necessarily like them. For me, missing a day of training just doesn't feel right. I'm afraid I will fall behind or not be able to perform at a competitive level. Most importantly, my day feels incomplete if I "miss" a workout. Yes, these are my issues.

Yet, I have learned over the years that rest and recovery days are just as important as a good training day. When your legs feel heavy, your arms feel limp, your body isn't performing at a certain level, it's time to rest and recover. When training for any sport (even for a healthier lifestyle) it's important to listen to your body and take action.

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FOUR reasons to REST and RECOVER

  • Muscle recovery:  When training (running, lifting weights, etc.) small muscle fibers tear throughout your body working to reshape and build stronger muscle. Rest and recovery is important because it allows your body time to rebuild good muscle.

  • Injury Prevention: If you exhaust your body with too many workouts, your body will not only respond, it will hurt. Most fitness injuries are caused by over-usage of a particular muscle group. When strength training, either train every other day OR train your upper extremities on days 1, 3 and 5 while you train your lower extremities on days 2, 4 and 6. 

  • Mental recovery: Your body and mind are directly related. Rest and recovery, I believe helps your mental focus and brings you back down to earth. When you are on a mission and train non-stop, mentally it can become draining and effect your performance. When you R&R, mentally let it all go and clear your mind.

  • Family and Friends:  I'm sure your family and friends would like to see you from time to time.  Whether you love running, cycling, group fitness or fitness in general, it can be addictive (just like a drug). Make sure you take time to be a good friend or supportive family member by spending time with those who love you. 

Now, go grab your oversized sweats and t-shirt, don't touch the spandex, turn on Netflix and CHILL! The gym, the road and those running shoes will be there tomorrow. 

 

Nicol Hodges

Nicol Hodges aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nicol's athletic background started in her hometown of St. Charles, MO where she earned her 400m state ranking 3 years in a row. Later, at the University of MO, Columbia she earned 8-Big 12 Track and Field titles and a championship title. Nicol currently continues her love for running by competing in local and national running events. 

NATIONAL RUNNING DAY WITH ATHLETA & SEE NIC RUN

NATIONAL RUNNING DAY is TODAY...JUNE 6th Athleta-UTC! Join me for an evening fun run AND raffles AND possibly a few giveaways! You have to join us to find out. Click on the above PIC for map and details.

Ru...Run... Running!

OH MY GOODNESS! There was a lot running this weekend, even for me! I type that but, of course, I still loved it!

I haven't been blogging for a while because I have been extremely busy with work, travel and trying to keep up with my soccer girl's schedule. My daughter has been just as busy and I have to say, I'm proud of her work ethic. She keeps pushing through no matter what's thrown at her. It's funny because when we do get a chance to breathe and actually talk to each other, we literally compare how many hours we have slept in a week's time. It's not much but things are getting done.

Since both my daughters were traveling this weekend for their respected sport, I decided to volunteer and get in a lot of running. My next event is coming up in a few weeks and I want to be ready!

Saturday, I headed north to help out the ladies from Sandy Feet Events . They put together an awesome 5K Fun Run for the EAT DRINK VEGAN festival that took place this past weekend at the Pasadena Rose Bowl.

There were approximately 150 runners and walkers at the event and the weather was perfect. The first 50 finishers received a free yoga mat and the top runners received a medal. Soon after the run there was 30 minutes of yoga and later meditation. All the participants were so happy to be part of this event and excited for the festival!

Sunday, I decided to head to the beach and knock out a 9 mile run. It turned out to be an 8 mile run because my body was SO SORE from the day before. I did a lot of standing, cheering and moving cones around, so that made sense...I guess? Don't tell my daughter but I did catch up on a few "Zzzz" soon after! 

Then there was MONDAY, Memorial Day. Yassss! The night before my phone buzzed to remind me of an event that... I COMPLETELY FORGOT I SIGNED UP FOR! The Soledad 10K Challenge sponsored by Movin Shoes. Wait...WHAT?? I debated running this event all night but when I sign up for something, I have to do it and I am so happy I did! The course started at Movin Shoes in Pacific Beach. Runners ran 3 miles UPHILL to Mount Soledad and 3 miles back down to the store. I LOVE the events from Movin Shoes because they are free of charge and Mick does a great job of inviting runners to run different areas of San Diego, day or night. You can find Movin Shoes on Facebook, Instagram, Meetup or, of course, their website.  Sign up for an event and meet great people! 

Now that all the running is over, for now, I feel really good. No more anxiety and I am well rested. I am ready to start a new week and face any challenge thrown at me. Almost any challenge!  Happy Memorial Day weekend and have a great week.

Let me share something with you, if you have a lot of stress in your life, suffer from anxiety or have trouble sleeping, physical activity can help. You do not have to run but you do need to move, increase your heart rate and break a sweat for 30 minutes each day. It is ALWAYS hard to start but when you  finish, you feel great! 

As always, talk to your doctor, build a plan, seek support and get moving. Remember, life happens but it doesn't have to stop you from living. Email me with any questions you might have! Good luck.