Friday, May 29, 2009

Fishy Facts

Unless you're eating fish several times a week, you're not getting enough Omega-3s.

Any why do you need Omega 3s? These fatty acids are instrumental in nearly every body function, from generating healthy cells to fighting infection and decreasing inflammation. Since your body doesn't make or store this essential nutrient, it's best to add them to your diet through supplements.

Dr. Sears, the creator of the Zone Diet, sells a great Omega-3 supplement. I order them online. Bob S. (the nutrition guru) only recommends one pill to pop and this is it. It will help you avoid taking ibuprofen for inflammation and keep you away from excessive fish and the concern of mercury.

Give it a shot. I believe it is helping me.

Monday, May 25, 2009

Yes You Can

This is straight from Runner's World, May 2009

If you can walk continuously for 30 minutes, you can transition into a running program by gradually adding running to a couple walks per week. Start running at an easy pace, and stop as soon as you're breathing hard. Walk until you feel recovered. Then run again. If you can run only 10 seconds at at time, that's fine. (And if you can run comfortably for 10 minutes at at time, go for it.) As you get fitter, gradually run more and walk less. But as soon as you begin breathing hard, slow down. This plan consists of five workouts a week, to accumulate 150 minutes of moderate to vigorous exercise, as advised by leading medical groups.

1st month: Weeks 1 - 4 Three days per week: Walk 10 minutes. Run-walk 15 minutes, Walk 5 minutes. Two days per week: Walk for 30 minutes.

2nd month: Weeks 5 - 8 Three days per week: Walk 5 minutes, Run-walk 20 minutes, Walk 5 minutes. Two days per week: Walk for 30 minutes.

3rd month: Weeks 9 - 12 Three days per week: Walk 2 minutes, Run-walk 25 minutes. Walk 3 minutes. Two days per week: Walk for 30 minutes.

Friday, May 22, 2009

Mo Bigger

Who dreams bigger than graduates? Congratulations class of 2009. I loved your Commencement Exercises last night. Here is Brooklyn addressing the 900 plus students of Mountain View as their Senior Class President. She did a phenomenal job. Although it was rainy and a bit muggy, the mood in Toro Stadium was electric. This is our future, our hope for a better tomorrow. These outstanding kids will make our world a better place. Cue "Dionne Warrwick...." Only kidding. It was a great night. Go forth with pride, or carry on, or just do it. But whatever you do, Dream Big.

Thursday, May 21, 2009

A Good Read

I've gotten out of the habit of reading SO much. I used to have a stack of books by my bedside that I plowed through like Amazon was going out of business. Blame it on good 'ole TV or these marathon training days, but my reading is now limited only to books I deem worthy to take up my time. Sounds snooty, I know. But that makes it really worth your while to pick up this book I just finished: Cutting for Stone by Abraham Verghese.

I can't remember when a book has brought me literally to tears. I was sobbing as I read this. Full on runny nose, Kleenex, even some quick short "catch up" breaths. I loved this book. The closest thing I can compare it to is Slumdog Millionaire. If you're a fan of that story, you will love this one, too. It's a great summer novel. I'm almost afraid to start another book for fear of a let down. Help me, anyone?

Tuesday, May 19, 2009


"Everyone wants to know what I'm on. I'm on my bike for six hours a day. What are you on?" --Lance Armstrong

Saturday, May 16, 2009


Everyone needs a mantra while they're training or competing in a triathlon. My favorite is from a little fish named Dori. I'm sure you know it. Yep, "Just keep swimming, just keep swimming."

Another one comes from Santa Claus Is Coming to Town. You can say this to yourself while you are running. All together now "Put one foot in front of the other!"

And there's always that great line from Forrest Gump. I like to insert my name here: "Run Forrest, Run!!"

Triathlons, marathons, 5Ks, they're all long. It is a mental game of repetition - the will to NOT quit. So find your mantra and try it out. You'll go longer and faster than you'll ever think you could. And if you can't think of your own, go ahead and use one of mine.

Friday, May 15, 2009

Swim Pretty

Are these little water babies not the cutest? Come on. THIS is why I teach swimming lessons. Twenty one years now of working with bathing beauties like Bailey, Lily and Lucy. What's not to love? BTW, these girls can SWIM!!

The basics of swimming is to "swim pretty," according to Sara McLarty, pro triathlete and arguably the fastest open water swimmer on the planet (she's never been beaten out of the water in a race). Sara teaches triathletes to focus on technique. When you see a Michael Phelps or an Ian Thorpe, remember that you are watching the rewards of PRACTICE. It takes time! Don't get discouraged if you can't get that perfect swim as quickly as you would like.

Her tips: One drill at a time, don't multi-task. Stay smooth and relaxed--high elbows, good hip roll, don't cross your center line. Stroke length is always long, long, long! Reach and glide in front. Finish your stroke at your thighs. Be a speedboat, not a barge!!

And for open water: Choppy water - shorten stroke. Waves - go with the undulation. Drafting - wide stroke recovery. Crowds - extra high elbows. Wetsuits - wider recovery.

Just think, someday we might get our swimming tips from Bailey, Lily or Lucy.

Thursday, May 14, 2009

Veggie Tales

This is my garden. Can you believe it? My neighbor supplied me with some of her leftover seeds and now I have yellow squash, tomatoes, basil and carrots growing like crazy. Misty says it's because of all the fertilizer Herm put in there a couple of years ago. Now it's finally paying off. This success was definitely not due to me. Ha! I am a black thumb, or whatever is opposite of a green one.

Which brings me to the importance of tasty veggies for your body. Bob Seebhoar, the nutritionist to the Olympians, taught me an easy way to eat healthy. Simply divide a dinner plate of food into an imaginary pie chart. For weight loss divide the plate in half -- half the plate should have fruits and veggies, on the other half, 1/3 should be whole grain and 2/3 should be lean protein. Hmm...maybe this will be easier if I take a photo of my notes.... (enlarging the photo will let you read the notes)

For weight maintenance, the fruits/veggies take up more like 1/2 plus a little, then lean protein and whole grains equally round out the last 2/3rd of the plate.

Not many of us need weight gain, but that is dividing the plate into thirds with equal servings of lean protein, fruits/veggies, and whole grain.

I don't see much room for hot fudge brownie sundaes, but I guess that is why I'm not a sports nutritionist.

Tuesday, May 12, 2009

Little things

It's the little things...right? Yes, I believe little things make the difference in the world. Clean sheets, fresh tomatoes from the garden, and a nice pair of running socks.

I've been doing this running thing for quite a few years, and just that long ago I found out that good socks make all the difference between happy feet and cruel shoes. I've tried them all: pretty ones with cute cuffs, heavy ones with lots of padding, even compression socks. But when I'm heading out for the long run, I reach for my Balegas.

Balega's are super comfy. I go with the "hidden" model that doesn't have a cuff. Seamless. Thin. They are the bomb diggity for my tooties. Check them out here:

Then you'll too know my runner girl secret.

Saturday, May 9, 2009

Ah, ha!

It happened today. Like an Oprah "Ah Ha" moment. I discovered what I love.

But let me digress.

Today was the Danskin SheRox Sprint Triathlon at Tempe Town Lake. Sprint. Short. Easy, right? I mean, I've done the IRONMAN for goodness sake. Why waste my time on a measly sprint?

Well, today was different. This race was with Abby. My 15-year-old daughter. I did it for her. We did it together.

The Danskin Sprint series features something called "The Buddy Wave". It's a bit like having someone hold your hand when you're ice skating, or read aloud to you in bed. As a mentor, you do the race to be with your buddy. You make sure they survive 750 meters in open water. You kick hard so they can follow your bubbles. You unzip their wetsuit. You talk them through T1, the bike, the run, and then the finish line. You do it for them.

I loved today. Abby finished strong in her first sprint tri. I was a proud mama. And along with that, I became a more confident, secure triathlon coach. I have been struggling with the thought that I wasn't good enough to coach others. That maybe I had become certified by USAT just as a whim. But I realized today that I was meant to coach. Helping Abby through this race was the most satisfying thing I have done in a long time.

There were all types at this event. And I mean all types. Newbies, elites, large and larger. Some women were rockin' their Zipp wheels and others were hammering through with their squeeky Mongoose Costco specials. It was an event for the masses. The antithesis of Ironman. This was Everyman. Or woman, I should say. The event's cache was that it was a female only race. This fact alone makes it less daunting for many of the softer sex. So they came, they tri'd, and they conquered. The smiles on their faces said it all. "I did it!"

And now I know I can do it. I can coach these women to do something they never thought possible. I can change lives. I can motivate, inspire and mentor.

I am a coach.
Que lindo es sonar despierto.
How lovely it is to dream while you are awake.

Dreams That Have Come True