tag:blogger.com,1999:blog-11776463991312077192024-02-20T22:23:48.536-05:00There's something about mary......Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.comBlogger832125tag:blogger.com,1999:blog-1177646399131207719.post-9686741536347979172009-12-12T19:15:00.005-05:002010-02-22T14:15:15.345-05:00I have MOVED!<span style="font-size:130%;">Find my blog here: </span><a href="http://www.ironmomma.com/"><span style="font-size:130%;">www.ironmomma.com</span></a><br /><span style="font-size:130%;"></span><br /><span style="font-size:130%;">Find the new Train-This website here: </span><a href="http://www.train-this.com/"><span style="font-size:130%;">www.Train-this.com</span></a><span style="font-size:130%;"> </span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-60287158455151118022009-12-11T07:21:00.004-05:002009-12-11T08:00:04.726-05:00running form continued<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1WRB1dRQGYdy6IF1a6hlGFXmGcX2myankwM6KQ7BUPK1wO-tPdl5cDEeqydU_C7rRA5K0GOvh1vHCtQLUkQRzJTsxMbjXQEaqqPOu5bcFEjmeO3fZCa29O6VMWOjtS5C1ZnQ5h1i33ec/s1600-h/december09.jpg"><span style="font-family:arial;"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 320px; FLOAT: left; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5413953050355670898" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1WRB1dRQGYdy6IF1a6hlGFXmGcX2myankwM6KQ7BUPK1wO-tPdl5cDEeqydU_C7rRA5K0GOvh1vHCtQLUkQRzJTsxMbjXQEaqqPOu5bcFEjmeO3fZCa29O6VMWOjtS5C1ZnQ5h1i33ec/s320/december09.jpg" /></span></a><span style="font-family:arial;"><br /></span><div><span style="font-family:arial;"><em>This is one of the amazing Nurse Practitioners that I work with, I call her Swankster. The characters from Rudolph the Red Nosed Reindeer are all throughout the hospital! I think this one is just a random elf guy.......</em></span></div><div><em><span style="font-family:Arial;"></span></em> </div><div><em><span style="font-family:Arial;"></span></em> </div><div><em><span style="font-family:Arial;"></span></em> </div><div><em><span style="font-family:Arial;"></span></em></div><div><em><span style="font-family:Arial;"></span></em></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">Thursday brought me my first long ride of the season, a good sixty miles on the computrainer followed by a short transition run. It's week two of me working on my running form, and I can feel it. I can't think of the last time I was sore from running, lean me forward a bit and get me on my midfoot and.... whoa..... muscles I have not felt in a while. Tomorrow morning Jesse and I will comb through a video of me running, frame by frame as I continue to work on this.</span></div><div><span style="font-family:Arial;"></span> </div><div> </div><div><span style="font-family:Arial;"></span></div><div></div><div><span style="font-family:Arial;"></span></div><div></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">It's hard to change something you've done for years. It means you have to back up, slow down and literally start again. It means drills and it means sticking to form when you are tired and keeping your mind off of your pace and keeping it on your form. </span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;"></span></div><br /><br /><span style="font-family:arial;">Here is a great little video that does a nice job of really breaking down the running posture, Chi Running Style:<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/0B4Z5cWtVtk&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/0B4Z5cWtVtk&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /></span><br /><span style="font-family:arial;">Just like when working on swimming technique, you don't want to work on running technique alone. While you are learning the feel of the water, or in my case the feel of the road, it's imperative that you have good objective feedback and video of your form. It will mean watching yourself run, big deal. get over it. I'd rather watch myself run and feel awkward about it, then develop an injury because I am not running with proper form.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">In swimming I can't tell you how many folks cross their midline with their catch and have no idea.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Same idea here!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">So as we evolve through change, expect it to be hard. remember, the brick walls are there for a reason, they keep those who don't want it bad enough,....... out. We need to go slower to develop technique and proper biomechanics. We have to endure the soreness. We have to be patience.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I think a lot about Julie (Swail) Ertel and how over the years she has transformed herself into a runner. She recently brought that 10K time during the triathlon leg under 35 minutes. If you have ever seen video of her running she went from running like a swimmer to running as a runner. It's her strength. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I think the most frightening place to be is thinking that you have nothing to improve, nothing new to learn. That my friends is a place of stagnation!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">More to come from our run analysis tomorrow morning!</span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com1tag:blogger.com,1999:blog-1177646399131207719.post-3527169049664057422009-12-10T04:20:00.002-05:002009-12-10T04:27:41.030-05:00future<span style="font-family:arial;">The Wizard wastes no time in getting to the point. I am in a full on training week, albeit light.... it's full on. Which might seem a little much this time of season. I have spent much of my adult life training upwards of 20 hours per week so beginning at 14 is not truly that big of a deal. All of it is easy, most of it is form work and technique. This morning a three hour ride and I am drooling in anticipation. I have been blessed to be injury free, thanks to the Wizard who so appropriately knows how to structure my day, my week, my season. Not one niggle, not one ounce of sore, not one ache or pain has come to me since I have been under his guidance.<br /><br />Back to the early mornings...... it's funny how this sport can be. Those of us who work and have families think nothing of rising at 4am on a daily basis to get our hours and miles in. For some reason this fascinates other people, but when you have spent your life getting up at 4am you begin to realize the true beauty of it. I can't tell you how many mornings I have driven to the pool under the light of the moon. Better yet run on moonlit streets with nothing to make noise except the sound of my breath and some deer.<br /><br />To others the lure of the evening is the same as the beauty of the morning. It just depends on your internal clock and what's right for you. Every day of my off season I was awake by 3:30am, just like a regular training day. There was one day I did sleep until 8am and I had this odd feeling that half the day was gone.<br /><br />Simply put, I adore the early mornings.<br /><br />Yesterday was the first day in years that I got to immerse myself 110% in Train-This Multisport activities. My training is usually done by the time Luc goes to school. Off he went to school, off Curt went to work, and it was Cocoa, coffee and I in my office. For the first time in ages I didn't have a looming paper or final. It was me and my athletes. I got so so much done. By the way our friends at </span><a href="http://www.twinadvertising.com/"><span style="font-family:arial;">TWIN Advertising </span></a><span style="font-family:arial;">are busy creating a new website with us, you can check out our </span><a href="http://www.train-thismultisport.com/"><span style="font-family:arial;">temporary home complete with some training tips right here</span></a><span style="font-family:arial;">. Notice we've got three coaches now as well!<br /><br />I spent the morning organizing their files, scrolling through their programs, reviewing the paperwork for the new athletes we have coming on board. Planning the three camps we have. Getting ready for the weekend.<br /><br />This weekend we are taking most of the team down to </span><a href="http://www.trispot.com/"><span style="font-family:arial;">Tri Spot Multisport </span></a><span style="font-family:arial;">in Buffalo. Tri Spot Multisport is a unique training center / store / bike shop / hangout. They've got eight computrainers, an endless pool, treadmills, and all the gear you could imagine. My good friend Kevin Patterson owns it and he's been gracious enough to open for my team this weekend.<br /><br />We will run through power tests, heart rate tests, swim analysis complete with above and below water video, body composition testing. We have the fit kit for our team uniforms this season and I am so so so so excited about this. We've got a massive team this season and trust me, you will know who we are. We did our first round of team gear in 2007 and this season we will have a brighter and distinct look about us!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I have been so fortunate throughout the past five years to have incredible people to work with and to experience growth in a business that's a luxury. With that being said the reports throughout the past 12 months have shown that folks are putting their money into health and wellness opportunities, a beautiful trend in our society.<br /><br />I see excuses to not exercise truly beginning to fade, as they are replaced with goals, events, dreams, ideas. It's no longer.... I don't have time to take care of myself...... it's becoming...... what can I do to achieve?<br /><br />I think that's the most beautiful trend of the year.<br /><br />As I worked away in my home office I reminded myself of how blessed I am to be able to work from home in this business. I truly love it. I am still a pediatric emergency nurse however, I still work 2 days a week. I can not imagine ever giving that up. It connects me to reality. It allows me to have the chance to give back. It challenges me.<br /><br />Thinking ahead to the future for the first time in so long I got to take some time and think about, and begin to plan where I would like Train-This to be five years from now. It excited me, raised my heart rate a lot. I am realizing that life is truly an opportunity and it is up to us to create our own luck. What's that saying.... the harder we work the better our luck becomes?<br /><br />So now is a wonderful time to contact us if you are seeking someone to guide you through your multisport season. Our 3 USAT Certified Coaches have the experience and ability to build a program completely to you, completely to fit your life, and to guarantee you meet your goals.<br /><br />Our ultimate goal is to get you active, moving, participating.<br /><br />We want to see you achieve.<br /><br />We want to see you grow.<br /><br />We want your kids to not sit on the side of the pool and watch you.... we want them in the game.<br /><br />We want to build performances out of health and sportsmanship and good will.<br /><br />It's funny how the Train-This Team has evolved over the years. When you join us you become part of this family. It's like Cheers..... everyone knows your name. From Atlanta, to N'Orleans, Memphis, Montreal, Syracuse, Buffalo and Rochester...... we know one another. Blame it on the mad google group conversations we all have, blame it on the training sessions we do together, blame it on us just meshing. I can't imagine the athletes we work with not knowing one another. They give one another such support and friendship it's incredibly moving.<br /><br />Every single day I pinch myself that I have had such good fortune in creating this business. I have been so lucky. My athletes are amazing people. They accomplish things that are never recognized on a daily basis. They achieve things that sometimes just they and I celebrate. But I celebrate each of their victories much harder than I do my own.<br /><br />So we are moving forward on all positive fronts possible. 2010 looks to be the brightest year yet.... personally, athletically, professionally. Thanks so much for your support as well. The thousand of you who stop by each day mean a lot to me, for whatever reason you are stopping by. I hope that I can help your training and or your life in some way. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">We will be getting back to the coaching files, drop me a note if there is something you'd like to read about!<br /><br /><br /></span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com1tag:blogger.com,1999:blog-1177646399131207719.post-67978283321917828052009-12-09T04:34:00.003-05:002009-12-09T04:57:08.024-05:00<span style="font-family:arial;">I didn't sleep very well last night. I had laid down next to Luc while he was falling asleep. Slowly I just listened to his breathing as he made his way into what we love to call "Dreamland". Each night I ask him what we will do tonight together in Dreamland .... typically it's ride rollercoasters. I always tell him that I will meet him there. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">As I was about to get up and tiptoe back to our bed, Luc rolled over and rested his head on my shoulder. I was immediately brought back to the younger years, where he was so small (10 pounds at birth) that I would just hold his sleeping self and watch him. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I stayed right where I was all night and I just watched him. How have 9 years passed? This little boy..... was once a baby and now he's full of wonder lust and imagination.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I had the same feeling as we were decorating the tree the other day. As I pulled out ornaments I held up the ones that said "Vermont 1998", our first Christmas together. Beforehand we had gone to Vermont and I remember as we were riding our mountain bikes through town we stopped at a little Christmas shop to buy these. Now over 10 years later here we are. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">From Thanksgiving until sometimes mid January the hat you see in the picture above, will remain on Luc's head. His old school made him take it off last year. Not his new school. Wear it away they say. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I've pulled out all of my Santa tricks, my Call Santa iPhone application, Santa calls your child with either a warning or a good job message! And juts yesterday as I was working I called Luc to my office! Santa just magically popped up on my screen with a personalized video message for Luc! And don't forget my all time favorite... the Christmas Eve Santa Tracker: </span><a href="http://www.noradsanta.com/"><span style="font-family:arial;">www.noradsanta.com</span></a><span style="font-family:arial;"> , works every time.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">If anyone believes in the magic of the season, it's Luc. It's something I appreciate more than anyone. He confided in me that 2 boys on his bus told him Santa did not exist. He then confided in me..... that Santa exists in your heart. Santa knows who believes and who doesn't. It doesn't matter what you tell the boys on the bus. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">It seems as if Luc believes in something much bigger than whether there truly is a Santa Claus. Christmas is the 6 weeks of the year that people are a little kinder, people get together, people decorate and celebrate. Luc has taught me to fully and completely embrace that. We listen to the Christmas music the moment it is begun. If they begin it in October then all the better!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Luc proudly cries out "HO HO HO MERRY CHRISTMAS!" any time he can, he knows the importance of spreading good cheer.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Each morning the first thing he does is light up the Christmas Tree and turn on the train beneath it. Much of his time after school is playing with that train. We may have the most used Christmas Tree in the world!!!!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I think the important thing is to soak up the magic of the season. The beauty of the snow coating the trees, allowing the world to be a little bit brighter. The folks who take their time to play Santa and spread good will among us. The little boy who runs around in his Santa hat and believes, because it's fun to believe in magic. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">If we don't believe in a little bit of magic..... where will we be? Santa, he's a stretch of the imagination. But rather than getting caught up in the technicalities of how he delivers all the presents in one night, how the reindeer fly, and how he fits through that chimney...... believing in the magic of it all seems to do us just fine. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">It's time to break out the cross country skiis and the sleds, because the snow is here!<br /></span><br /><span style="font-family:arial;">Here is a little video that Luc and I took last year</span>... if the video is not working here is the link:<br /><span style="font-family:arial;"><a href="http://www.youtube.com/watch?v=Udqs5LrM2jg">http://www.youtube.com/watch?v=Udqs5LrM2jg</a></span><br /><br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Udqs5LrM2jg&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Udqs5LrM2jg&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com1tag:blogger.com,1999:blog-1177646399131207719.post-68939777321744212052009-12-08T04:51:00.005-05:002009-12-08T07:38:38.320-05:00brick wall<span style="font-family:arial;">It seems my rendezvous with Montezuma's revenge has finally come to a close, however Curt's..... has begun. Lucky for him I am a really good nurse and I make a mean toast with butter and ginger ale with ice. Speaking of Curt, we were joking yesterday about the one statement he has had to get used to this year at various races "Hey! You are Curt Eggers..... I know you from the Internet!". I think it's happened to him at every race he went to this year. Donna spotted him in her hotel, Cathy in the airport...... ahh the benefit of being married to me. Lucky man.</span><br /><br /><span style="font-family:arial;">I am very excited to announce I have been selected to be a part of </span><a href="http://www.qt2systems.com/"><span style="font-family:arial;">QT2's Elite Triathlon Team</span></a><span style="font-family:arial;">. Of the 59 members of QT2, 18 are on the Elite Team, of which you have to qualify for. I just made the qualifications, probably by the skin of my teeth, but I am very honored to be a part of this group. QT2 was by far the best coaching decision I <span style="color:#ffff00;">have</span> ever made. Jesse Kroplenicki is an incredible coach, and to be able to work with a coach who has coached Ironman Champions and athletes of such high caliber is really a privilege I am so happy to have. Totally by fluke.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Last evening I had the first of 2 meetings this week with The Wizard, via the phone. It was a season overview, laying out the plan of how we shall tackle the next 50 weeks until Ironman Florida. The big picture: two big macrocycles with a scheduled intermission right after the Musselman. Which works out so perfect because I spend that week in Placid Coaching Ironman! The n we do another which culminates at IMFL. And you know the goal for that day.<br /><br />The four big races we shall focus on are: Lonestar 70.3, Musselman 1/2 IM, Pumpkinman 1/2 (Or Syracuse 70.3) and of course IMFL. There will be a sprinkling of road races between now and April, and then some local races which will be decided in the next week or so.<br /><br />The second thing we are focusing hard on is body composition. After some measurements and number crunching we've determined what I already knew.... I have a lot of muscle on me. The Wizard recommends his athletes maintain a muscle composition of around 20-21% to put it in simplistic terms. This is not body fat. That.... we will inch down to 12% by November.<br /><br />The first priority is to get rid of a little bit of muscle mass, which makes me unbelievably happy. How we are going to do that is a little bit tricky, it's through nutrition and I think that just plotting the method out there on a blog comes with risk, so I might not do it at all. I think it's something to be done under close supervision, not by reading what someone else is doing on their blog. There are no pills or powders involved, just a specific 2 week nutrition protocol to follow. I begin that on Monday and follow it for 14 days under close supervision of the Wizard, and everyone in my close circle. Trust me when it comes to nutrition I get watched like a hawk.<br /><br />One thing to remember about those who have had eating disorders...... it is not the craving of a certain food that will cause a Bulimic to binge and purge, it is the ignition of an emotion. It's not even so much about control. And I know I am not explaining it well. The emotions that caused me to binge and purge 15+ years ago...... are from 15 + years ago. The danger with doing drastic nutritional changes comes from the high that one can get from losing a few pounds.... from manipulating the diet, this sort of thing. It's a complicated slippery slope, but I feel confident in myself, in my recovery and in my support system that this will go as planned.<br /><br />It will test me for sure, but it will be good for me in the long run.<br /><br />Speaking of running, the third part of the 2010 plan is a very drastic approach to my running. After studying some video of my running form and a picture from Clearwater, I see how I am the classic swimmer turned runner. I lean back, hold my shoulders high, and while I do land midfoot, I am running like I have always run..... like a swimmer. Video of how I have been running over the past few weeks, forward lean from the ankle, using gravity, a mix of Pose and Chi running already is showing me to be a much different runner. I am not looking at heart rate or pace right now, I am solely working on technique and form.<br /><br />Once I go to Boston next month we will spend upwards of 6 hours doing video analysis. On the swim, bike and run. We will be on the track working drills, overlaying video of me running with QT2 Teammates Dede G. and Cait Snow (oh great), and really looking at my running like never before.<br /><br />We are also employing the use of powercranks, which are going to benefit my run the most, while ideally upping my power on the bike. There's some controversy over whether these things help cycling, I have heard a lot of people say they hate powercranks, in fact the friend who has generously allowed me to use them said "I don't care if I never see these things again".<br /><br />As the Wizard described last evening, for those of us who feel like our bike is our happy place..... powercranks can be very frustrating. He's got a protocol on how we will proceed with them, and I am looking forward to it. I am looking forward to being brought out of my box so to speak. I am looking forward to the challenge of this season.<br /><br />To achieve what I have never achieved before, I am going to be doing things I have never done.<br /><br />The easiest place to be saying that is sitting at week one of 50. Kid of like a New Year's Eve Resolutioner making plans. It's easy to say what you are going to do. The hard part is getting into the thick of it and executing it.<br /><br />I have nothing to lose and everything to gain as I sit here on my very own personal New Year's Eve.<br /><br /></span><a href="http://gilmourgirlgoesmemphis.blogspot.com/"><span style="font-family:arial;">Laura</span></a><span style="font-family:arial;"> posted this on FaceBook yesterday, if you have not watched </span><a href="http://www.youtube.com/watch?v=ji5_MqicxSo"><span style="font-family:arial;">the Last lecture </span></a><span style="font-family:arial;">then you need to...... it's worth the time trust me...... but I love this statement:<br /><br /><em><strong>"The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don't want it badly enough</strong></em>." ~Randy Pausch, Carnegie Mellon, The Last Lecture.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">If staring down the barrel of 2010 was without a few brick walls, then where would I be? There are the planned ones such as body composition, running form. There are the unplanned ones, which are hopefully not injury. There are the small ones like powercranks, hitting performance indicators..... but it is how we look at all of it that really makes the difference.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Am I willing to be challenged in ways I never have before? Yes. Am I willing to stand with my toes up to the brick wall and look up? Yes. Am I committing to not turning around? Yes. I am not looking to go back to the way things were when I excelled by pure luck. I am looking ahead to making the changes and taking the steps I need to to make this happen.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I think we have a lot more to luck than we think we do. The harder we work, the better our luck becomes perhaps. But it's more than hard work, it's listening to someone who knows me as an athlete, working my own program, listening to my own body.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I feel like we are about to take the adventure of a lifetime my friends. I am so honored you are along for the ride.<br /><br /></span><span style="font-family:arial;"></span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com1tag:blogger.com,1999:blog-1177646399131207719.post-62506945237700560812009-12-07T12:36:00.003-05:002009-12-07T12:49:57.253-05:00of course!<span style="font-family:arial;">I took an exam on the GI system on Thursday, my final Pathophysiology exam. The core of the exam focused on the physiology of GI illness, diarrhea, vomiting, the CTZ center. Which was incredibly ironic that I began a full fledged session of Montezuma's Revenge on Friday.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Conversion disorder?</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I was convinced it was..... until I walked in the house and found the sub ten doode with the barf bucket in hand. Whew, I thought. I am not crazy (shut up).</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">When I did make it to work last night for my weekly night shift (which I do have to add is a whole lotta fun when you work with some pretty amazing people) the gasp was not about how horrible I looked but for the lack of coffee in my hand. Then it was to me.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Two hours later I was sent home. You are not allowed to be sick when you are a pediatric emergency nurse. But when you are, show up and it will be taken care of. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Which brings me to this morning and the best meal I have ever eaten in my life: two pieces of toast, a banana and a Diet Pepsi. (I don't even <strong>drink</strong> Diet Pepsi). It was Thanksgiving all over again! Heaven!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Today is going much better for me. Seems Montezuma/conversion disorder has claimed a new victim. In a house where we are rarely sick it's big news when we are. I of course fear what every mother fears..... our son getting sick. With all of his issues and experiences I can count on one hand how many times he has thrown up in his nine years...... <em>twice</em>. He's also had <em>one</em> ear infection. I would have traded open heart surgery for a few rounds of puke, but beggars can't be choosers. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Cross our fingers he escapes the revenge. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Excitedly I logged into my QT2 account as soon as I woke up and felt nauseous again. fourteen hours on tap including a 3 hour ride on Thursday. (note to self: reassemble bike tonight). Holy cow, I thought. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">No rest for the wicked..... or should I say for those who have things to do and places to be in 2010. If I had just read that one someone else's blog I would have had a heyday! Too much volume! She will be injured by January! What the HECK!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I have to remember who my coach is. I have to remember his track record. I have to remember that this is the coach I came to to bring me to an entirely new level. I am willing to go out on the limb, and go to the places I have never gone, and do the things I have never done. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Fourteen easy hours...... fourteen I shall then do. I am meeting with Jesse this evening and then I will have our goals, aspirations and dreams.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">While I might be existing on toast and bananas for today....... I know that come Sunday I will be back to my old self, my old strength, my bike seat and my new running form. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Hope you are all ready, because this year is going to be great! Of course!</span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-51851108573064069242009-12-06T08:59:00.002-05:002009-12-06T09:18:47.839-05:00the weight of the matter<span style="font-family:arial;">Through the past year I have revolutionized my nutrition. The struggle as an athlete and coach even was how to balance nutrition while distance training and keep on keeping on. Last January I began to delve into the Paleo diet and through my work with the Wizard and QT2 I came to the Core Diet. The Core Diet is often mistaken for Atkins to those who don't know it well. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The Core Diet is pretty much the same as Paleo for Athletes, with the exception that it has better guidelines for balancing weight loss with distance training. We made vast improvements in my body composition throughout the past 6 months. It's tricky because body composition is not truly measured in pounds as it is in body fat. For me that means calipers. While they do have a margin of error they are much more reliable than a..... scale. A scale? really? You step on a scale and it tells you how much body fat you have? Read the directions on how it is done..... please. Then use some common sense.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Body composition is important in triathlon. The lighter you are the faster you can go, but with great exception. Many athletes fall into the lighter is better and then end up with significant injury, most commonly in the form of stress fractures.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Many athletes also believe that lighter right now is faster forever. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Women should aim for a body fat percentage of 12-14%, and that 12% should be on race day. Not before. Men.... 5-7% and again, that 7%.... on your A race day. Getting down to that lower range and even below it in December for a race that is 7 months away will guarantee you this:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">1. Illness</span><br /><span style="font-family:arial;">2. Injury.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Your body needs fat to perform certain functions. Cell metabolism for one. The low fat diets of the nineties are out, the focus is now on whole foods, real foods, I think that's a great thing for our American culture. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">In an Ironman race 10 pounds is said to be good for 10 minutes off of your time. Of course this excites me as I am 15 pounds lighter than when I did my 10:58 at IMFL in 07. I believe I have about 15-20 to go, but we will allow my latest body composition analysis determine that. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">However if you don't have 10 pounds to lose..... then think of trying to lose that additional 10 as time added to your time. I honestly believe that it works inversely. So save yourself the time and the heartache. Be healthy, get your composition analysed by something other than your $150 scale. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">A few rules on the core diet are ones easily incorporated into any lifestyle:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">1. Drink 80 ounces of water every day (That's 2.5 of those Nalgene bottles)</span><br /><span style="font-family:arial;">2. Eat four fruits per day</span><br /><span style="font-family:arial;">4. Eat four veggies per day</span><br /><span style="font-family:arial;">5. Eat 6 time per day.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The biggest complaint I hear with nutrition is time. No one has time to devote to planning meals or preparing meals. But we all have time to plan our weeks and our training. Be just as serious about your nutrition then! I spend about an hour on Sundays cooking, chopping, preparing meals for the week. I store them in small Glad Lock containers and then when the time comes my preparation time is minimal. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I remember feeling a significant difference in how I felt after just 2 weeks eating in the Core. Energy levels soared, I felt cleaner, I felt really good. I was no longer relying on bread and bagels for my carbohydrates, I was relying on much healthier sources like fruits and vegetables.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Many people thing that because you are not eating bread and bagels that this is Atkins. Not so. It's a tough thing to give that stuff up, especially if you are a swimmer like me and Saturday mornings have always meant swim practice then pancakes! </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Take a look at your fruits and veggies. Look at how much you can get from those sources. There is certainly a time and place for the higher carbohydrate foods, those we call workout windows and I will outline those another day. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The biggest focus when eating in the Core is healthy nutrition. I think of all of the years my body was starved of the micronutrients that it needed. Especially with the health issues I have dealt with in the past 2 years. My body soaks that stuff up now and I feel that difference. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The Wizard is pretty strict on making sure you eat enough fat, enough vitamins, he reminds us that we lose health when we aim too low. He aims for 0.5-1 pound of weight loss per week, which is easy to do in a world when you aer taught that you can lose 3-6 pounds by drinking 3 shakes a day.........</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Now is the best time to begin working on the nutrition front. I don't enjoy the treats that the holidays bring. Growing up with an eating disorder this was the worst time of year for me. I am happiest when I avoid it. I am happiest when instead I try new fruits and vegetables. I feel good at the end of the day. I don't' feel like I have the sugar induced false high. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">So begin establishing those habits now. Good habits. Healthy habits. The water, the fruits and the vegetables. Find out what your body composition is and then begin upon a long term plan to getting it to where it should be by race day, remembering that on race day it can be at its lowest, afterwards you add a few pounds.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">It's wonderful to be fast. There will be no such thing as fast if you are a woman with 8% body fat and a stress fracture though, as you watch from the sidelines.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Be healthy!</span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com2tag:blogger.com,1999:blog-1177646399131207719.post-85439773449918700402009-12-05T10:37:00.003-05:002009-12-05T11:14:02.498-05:00to come......<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6TpIsXcoKMhxMzPd5Ix3v75II6iL9uCES9k_i3Amy-yk9kFeepaBt5ITib6X3eWuwhKVkTw_fWGGWJlItReq0dWJ9_R2xMNFn1bmvi2AQevT6z4OOSry_4JYkZ2pW_MkzXce3pAUgdUE/s1600-h/clearwater+09.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 267px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5411785873481836898" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6TpIsXcoKMhxMzPd5Ix3v75II6iL9uCES9k_i3Amy-yk9kFeepaBt5ITib6X3eWuwhKVkTw_fWGGWJlItReq0dWJ9_R2xMNFn1bmvi2AQevT6z4OOSry_4JYkZ2pW_MkzXce3pAUgdUE/s400/clearwater+09.jpg" /></a> <span style="font-family:arial;"><em>Here is a picture one of my athletes got in Clearwater...... there's no age group drafting there!</em></span><br /><br /><div><span style="font-family:arial;">What a night. I looked up at my husband as I hung my head over the proverbial barf bucket and I made sure to thank him. I remember feeling the same way when I was in labor. We had gotten to the hospital for an induction, and they placed "the gel" in me at 4pm. I sent him out for a run, we weren't having the official induction until 7am the next morning, have fun honey!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">2 hours later he came back to me sitting on the edge of the bed sobbing, snot running from my nose in full on labor, getting an epidural. My water broke and I sobbed "I'm incontinent" (nurse speak). I swear it's times like those when you realize the true meaning of love. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">This morning Luc was reassuring, as he promised me he would straighten things out with Santa: </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">"Mom I will tell Santa that you didn't sleep because you were sick, not because you were being bad."</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Whew. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The big meeting with Jesse.... aka: The Wizard.... is tomorrow. Between now and then I have a few items of homework: running form video and power test on the bike. As long as the re hydration plan works then that power test will be on. The run video will take just a few minutes. I am most excited about this part. While I have worked really hard on my running paces and running zones.... I have never had a coach who has walked me through the process of working on running form. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">What I hope to do one year from now is show your the before and after video, the before and after times, and the upward slope of improvement. I am planning on taping my running on a regular basis. Next month when I do make that trip to Boston I will be able to work with him in person on it. It's so exciting when there is room for improvement. I am heading into my best endurance years, and I still have room to improve things on the swim, bike and run.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Opportunity is abundant! That's what I hope to pass on to you. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">After our meeting I will let you know about our goals on all fronts, the races we plan on hitting and what tips I was given for my running form. I might even post the video so you can see that.</span></div>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com1tag:blogger.com,1999:blog-1177646399131207719.post-59237869281013167212009-12-04T14:20:00.003-05:002009-12-10T04:42:50.126-05:00Race Results / 2010 Race Schedule<strong><span style="font-family:arial;">2010 Schedule</span></strong><br /><strong><span style="font-family:arial;"></span></strong><br /><strong><em><span style="font-family:arial;">Many events to come, but these are the big four races we are aiming for:</span></em></strong><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">April 25th: Lonestar 70.3 Galveston TX</span><br /><span style="font-family:Arial;"></span><br /><span style="font-family:arial;">July: Musselman 1/2 Ironman Geneva NY</span><br /><span style="font-family:Arial;"></span><br /><span style="font-family:arial;">September: Syracuse 70.3 or Pumpkinman 1/2 Ironman</span><br /><br /><span style="font-family:arial;">November: Ironman Florida, Panama City Beach</span><br /><br /><span style="font-family:arial;"><strong>2009 Results:</strong></span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Ironman 70.3 World Championships 4:58</span><br /><span style="font-family:arial;">Pumpkinman 1/2 Ironman 4:54 1st amateur female</span><br /><span style="font-family:arial;">Sodus Point Triathlon 2nd overall female</span><br /><span style="font-family:arial;">Musselman 1/2 Ironman 5:08 8th overall female</span><br /><span style="font-family:arial;">New Orelans 70.3 5:25</span><br /><br /><br /><br /><br /><br /><a href="http://www.train-this.com/race_schedule.php">Please click here for results prior to 2009!</a>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-54186106487915466402009-12-03T08:45:00.005-05:002009-12-03T09:02:10.854-05:00beginning again<em><span style="font-family:arial;">Remember the swim helmet? for those of you new around here the swim helmet is a joke, no I do not really swim with a helmet on! Grimm brought it to my first practice back after the injury and I wore it as a joke. Although there seems to be a market for this thing during the swim at IMLP, which incidentally will have 400 more people in it this year!</span></em><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqBth0FkGmpZ-2EmPMQFAG5CKP8gJG0gEWdJnBeq9RfXuVtRv1LnvJfV8dKVRpzHIxotldoH_JqbmTBAYBc4ZS6tgtvTC-ZlPG78_3_No0_A5mmnPDr8u_YVsuyfMyvLzlAyLwzfOa5ig/s1600-h/helmet2.jpg"><span style="font-family:arial;"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 200px; FLOAT: right; HEIGHT: 120px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5411009155617356786" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqBth0FkGmpZ-2EmPMQFAG5CKP8gJG0gEWdJnBeq9RfXuVtRv1LnvJfV8dKVRpzHIxotldoH_JqbmTBAYBc4ZS6tgtvTC-ZlPG78_3_No0_A5mmnPDr8u_YVsuyfMyvLzlAyLwzfOa5ig/s200/helmet2.jpg" /></span></a><span style="font-family:arial;"><br /></span><br /><span style="font-family:arial;">It felt good to slide into the water. Compared to the water I had swum in the previous day this was much colder. At Masters it always is. The usual faces greeted me, coming back to the pool after my 2 weeks break was a lot like coming home from vacation. Well, I just did!!!!</span><br /><br /><span style="font-family:arial;">I was born a swimmer, I swam in college and nothing, nothing replaces the feeling of those first thousand yards in the pool after a break. I love to re feel the catch, the throw, the breath, the sound of nothing but water all around me.</span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">Coach threw tennis balls in the water this morning and I knew it would be awesome. She gives us the best drills. Tennis balls are one of the best tools for head positioning, fist swimming, and Mark even taught me how to juggle. </span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">I moved to lane 1 yesterday to even out the lanes and I think it will be my permanent lane this year. Lanes 1 and 2 swim together, but lane 1 seems to fit me well right now. I am in need of some swimming change.</span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">After I ended my collegiate swimming career I began to swim by 2 rules: no more fly and I will breathe to my right. Yesterday I brought my fly out of retirement. Trust me when you have spent years of your life swimming 10,000 yards a day, most of that fly, you deserve to retire it for a good 10 years. </span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">One of the sets we were given instructed us to breathe to our non preferred side. The beautiful thing about my swim team is that we don't stick a workout on a wall and have at it. Lorie coaches form the deck, set by set. At any given moment she's in your face and she holds nothing back. If you are swimming like sh*t she says those exact words. That's what I love abut her. She's damn honest.</span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">Out of fear I began to breathe to my non preferred side. It felt like writing with my feet. As I swam that set I thought about how we are analyzing my running and my cycling form the bottom up. With a good long season ahead of me the focus is high on biomechanics right now.</span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">Why not with my swimming?</span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">I am a much much better swimmer than I train to be. I don't work hard at all to swim 28-30 in a 70.3 race. Not at all. It's embarrassing because with my background all I have to do is put froth some effort and bam, there it will be.</span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">As we move towards this new season with new goals...... and I have promised before..... but I will promise again. Some effort in the pool. I am swimming fly again, I am breathing to the left. I am getting out of my box of swimming safety. </span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">Because it will take beginning from the bottom to reach what I have aimed to reach in 2010.</span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">As I look down the path of 2010 I realize that right now I am in a great spot. We start on Monday and that gives me almost a full year. My big A plus race is at the end, many people's is in the middle. That gives me the luxury of time. </span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">I am studying my running homework, the powercranks are on their way, the power meter is being charged...... I have a meeting with Jesse this weekend. Next week we do run form analysis. (I did have to postpone my trip to Boston until Jan 23rd because I am getting a new car! Exciting!) Power test, body composition analysis, all this weekend.</span><br /><span style="font-family:arial;"><br /></span><span style="font-family:arial;">I am loving what I am doing so far. My legs are sore in the good way kind of soreness. I am ready to step out of the box, be taught something new, and in the pool...... find something old.</span><br /><span style="font-family:arial;"><br /></span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com4tag:blogger.com,1999:blog-1177646399131207719.post-76169558501107358852009-12-02T04:24:00.005-05:002009-12-02T12:33:47.418-05:00inspiration<div><span style="font-family:arial;">Throughout my life</span><span style="font-family:arial;"> I have been inspired by some pretty amazing people. It's rarely the person who wins the race, more often than not it is one of the true heroes of life that has the ability to bring me to my knees, make me look up at the sky and truly believe that anything in this world is possible. </span><br /><br /><span style="font-family:arial;">Here is our friend Rudy Garcia, as he walked past us at Ironman Arizona. If you have been in this sport long enough you remember when we was on the cover of Road Runner Sports as an 11 or 12 year old kid, promoting the Challenged Athletes Foundation. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span><br /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 300px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5410567593060832946" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2o82Fl3As7qRYtTtmtd3pl-3_TlpMoq3TII-z5nZbu9VU79VxuByC1nAKJugcSWTvW2Vq3M5Ke8uN8YM3GfAX6p0QFuQaQ0t-KVBDXw7ALPKhJ2OrkU3C-95Aa-x1IL694fI0I2GJrxA/s400/rudyarizona09.jpg" /><span style="font-family:arial;"> If you don't know the story of Rudy, the 2 minute synapses is this: as a kid he was wheelchair bound. Essentially he asked for his legs to be amputated so he could get on with his life....of course there is much more detail, but that's the jist. At five years old he had the foresight to say..... enough of this. </span><a href="http://ironman.com/columns/gruenfeld/lee-gruenfeld-recaps-rudy-garcia-tolsons-amazing-ironman"><span style="font-family:arial;">Click here for a much better recap of Rudy's life</span></a><span style="font-family:arial;">.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">At the 2009 Ironman Arizona event Rudy became the first double leg above the knee amputee to complete the Ironman. When he walked by us..... Luc took notice. He was fascinated by this kid who had these amazing legs. We watched as Rudy checked in. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I have had the fortune of being at some events with Rudy, like the 70.3 Ironman World Champs in 2006. I remember watching him run into the water on his stumps and kicking the asses of some of the best swimmers in that field might I add. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I wanted Luc to watch him, to stare at him. Luc is not new to being around wheelchairs and walkers and disabilities. He was in a wheelchair and used a walker himself. He attended a pre school with children who had CP. <img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5410692712346232338" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuJtuqtMNKq_BAN24-dw_4Arcc3WuJgNusBurquhYCQPsZq2763_aY8WDqXJyND10yJFYy-1SI7MXrgi-8mwWqQq36nM9E473uiTraNKGj5cAzfAFOOQFAeJMF16Vo_H-gUU_dR2W4WlM/s400/lucwheelchair.jpg" /></span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">What was different..... was that this kid with the amazing legs.... was doing the Ironman. Luc never had seen that before. I watched as that scenario was absorbed by Luc. Luc is no stranger to adversity. If you have been reading long enough you know the struggles we have endured over the past several years with an education system set up that's against children like Luc. You remember the fight and the meetings and the phone calls. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">How on earth Luc managed to wake up every single day with a smile on his face, and walked into a school where all he met all day was doom.... is beyond me.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">It's now December, and Luc has been in his new school since May of last year. He's an entirely new kid. He has close friends. I have a notebook that he comes home with every single day with a synapses form his teacher of how the day went. Great day, worked hard today, those kinds of comments are on every single page. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Last year we got a phone call every single day. By this time of last year I had been at the "round table" at least four times. Luc faced every school day of 2009 being told by teachers that he would never fit in, that he was bad...... and as you remember we yanked him out and homeschooled him in March.<br /></span><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7gXUdIEBKgxIQsy_mc7y2jl70GmXQ0Q1Ht2k-0ZrhEBwVSZ84INj0JJ2DvF_RbDhyXDXXaUkS54Xzmpd_3lmvMW6rMsiJFuHiaB68ss2yNjIRPRiS_UTkg8t1EJjrvOQSxe-QkWJDF-U/s1600-h/arizonaluc09.jpg"><span style="font-family:arial;"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 300px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5410567590772642658" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7gXUdIEBKgxIQsy_mc7y2jl70GmXQ0Q1Ht2k-0ZrhEBwVSZ84INj0JJ2DvF_RbDhyXDXXaUkS54Xzmpd_3lmvMW6rMsiJFuHiaB68ss2yNjIRPRiS_UTkg8t1EJjrvOQSxe-QkWJDF-U/s400/arizonaluc09.jpg" /></span></a><span style="font-family:arial;"> Luc inspires me. Throughout his nine years he has faced things many adults don't even comprehend. Open heart surgery to name the biggest. He wakes up every single day knowing that it is a brand new day. Excited to go to school. </span></div><br /><div><span style="font-family:Arial;"></span></div><br /><div><span style="font-family:Arial;"></span></div><br /><div><span style="font-family:Arial;"></span></div><br /><div><span style="font-family:Arial;"></span></div><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">He's in a wonderful school that understands him. He's in an environment where he is learning, excelling. He goes to tech class and has made a fire truck and a napkin holder....... can you imagine in his previous school .... him handling a saw?</span></div><br /><div><span style="font-family:Arial;"></span></div><br /><div><span style="font-family:Arial;"></span></div><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">He does in this one.</span></div><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">And no one has gotten hurt. </span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">He won the mile in the pumpkin run that his school held. He joined the chorus, in fact his first concert is next week!</span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">Luc is a member of USA Triathlon, and he's a veteran at the kid's races. Because of balance issues he still bikes on training wheels, but he loves to be in the game. As triathlete parents we don't want to push him into this sport, but when he asks us to race.... we support him. We aren't the parents in transition who scream at their kid to hurry. Luc knows how to change his own shoes, put on his own helmet. Kids need to be encouraged, not hollered at to win.</span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">He's got his own little collection of finisher's medals, T shirts, swim caps. In Arizona he did the mile Iron Kids run, as shown above. </span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">Luc inspires me because he has spent nine years being told by the education system that he can't, while the athletic system has told him he can. That's powerful. Percentage wise he has spent more time in the educational system than he has on the field and still, despite all of that he smiles, he is positive. We are told that as parents we have much to do with that.</span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">I hope so. </span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">In Arizona 1,600 children competed in the Iron Kids mile run. It was the best organized race I have ever seen. Kids were lined up by grade and each grade was a wave that began about 1 minute apart form the next. </span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">As I stood there at the finish line waiting, tears filled my eyes as I watched the children run through the finisher's arch, the same one used for the Ironman. The crowd was gigantic and they were screaming. It was like each child had their day in the sun. Their 15 minutes. </span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">Afterwards Luc told me that as he was runnign down the finisher's chute he was crying. He told me this:</span></div><br /><div><span style="font-family:Arial;"></span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">"Mom everyone was cheering for us. I felt so special!"</span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;"><em>Because my son you are special. You are very special. You have been given some gifts that other children have not. What some might call special needs I like to call gifts</em>. </span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">As Luc watched Rudy walk around in transition and rack his bike, he was speechless. He asked me how Rudy swims, how Rudy bikes, and how Rudy runs. I explained to him how Rudy did it and he smiled.</span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">"He's my hero mom." He told me.</span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">"Mine too." I told him. </span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">We all face challenges. My father taught me that it's not the challenge that you face, it's what you choose to do with it. You can let it beat you down or you can use it to help you become stronger.</span></div><br /><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">"You have faced your share of challenges Mar...." one of my close friends recently reminded me, "I think that's where Luc learns it from." I thought back to my lifetime of challenges. I guess when you put it into a timeline and a list it seems like a lot. I am no different from any of you. </span></div><br /><div><span style="font-family:arial;">My inspiration is Luc. I wonder if he will ever understand that</span>. </div><div></div><br /><div><span style="font-family:arial;"><em>Below is an incredible video that one of my athletes sent me. She instructed me to grab a Kleenex before I watched this, and I think you should do the same</em></span>.</div><br /><div></div><div></div><div></div><br /><br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/BGODurRfVv4&hl=en_US&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><br /><embed src="http://www.youtube.com/v/BGODurRfVv4&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></div>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com4tag:blogger.com,1999:blog-1177646399131207719.post-44205930568078290142009-12-01T08:15:00.002-05:002009-12-01T08:41:17.364-05:00Yoga<span style="font-family:arial;">The off season always brings triathletes to yoga. We believe we need to fins something to shut off the mind, give us something to relax, stretch a bit and unwind. If that's what you need....</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">You will not like my yoga class. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">If what you are looking for is something to turn off your brain, not sit still, sweat more than you ever have in your entire life, develop your core strength more effectively than a TRX will, move for 75 minutes, be challenged in ways you never thoughts possible while listening to Eel, Jack Johnson, Michael Franti, Green Day, Krishna Das and sometimes I even threaten Michael Jackson......</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Then you might be a good candidate for </span><a href="http://www.blogger.com/www.baronbaptiste.com"><span style="font-family:arial;">Power Vinyasa Yoga</span></a><span style="font-family:arial;">. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">There are a million different styles of yoga. If you like to be still there is a style for that. If you like rigidity, there is a style for that. Baptiste Power Vinyasa is what I call the freestyle yoga. Your poses and mine.... they will look different. We've got different bodies. It's open to interpretation, it's open to really jacking up the intensity and at the same time bringing it waaay down. It's what you need. It's not keeping up with an instructor..... in fact as an instructor......</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I don't do the class with you. I roam around the room and lead you through it verbally.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">WTF? I don't show you the moves?</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">No. That's what our basics class is for. Besides...... what I do or don't do on my mat has zero to do with you. I am probably your most inflexible yoga teacher, but what does that matter? Don't come to your mat looking to copy my routine, look to develop your own. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">There aren't even mirrors in our studio.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">WTF? How the hell will I know if I am doing the poses right?</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">You feel it. Do you look in the mirror every single time you swim bike and run? No. You feel. That's exactly what you learn to do on your mat. As I roam the room I even make sure you are in the right place.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">In our studio you don't turn off the brain by sitting still and sitting quiet. You turn off the brain by moving and sweating and breathing and listening to music. By doing that you disconnect, you get into the space of your body and out of that dangerous space between your ears.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Even if just for a little while.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I love to read what triathletes write about yoga, especially during this time of the year. Here are some of my favorites:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><strong>1. I watched the teacher bend into a pretzel, so intimidating</strong>! </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">It shouldn't mater what your teacher does. Leave the competition outside kiddo.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><strong>2. Yoga teachers are holier than thou.... or think they are</strong>.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Actually....... if someone can elicit that response within you..... then likely that teacher strikes something inside of yourself that you aren't comfortable with. <em>To that I say..... get over yourself</em>.</span><br /><span style="font-family:arial;"></span><br /><strong><span style="font-family:arial;">3. I don't get the poses</span></strong><br /><strong><span style="font-family:arial;"></span></strong><br /><span style="font-family:arial;">Take a basics class. Learn them. You learned your bike didn't you?</span><br /><span style="font-family:arial;"></span><br /><strong><span style="font-family:arial;">4. I don't like to sit still and meditate</span></strong><br /><strong><span style="font-family:arial;"></span></strong><br /><span style="font-family:arial;">Whew. Me neither. Come to my class then. You will beg me to let you sit still. I should mention you will sweat your ass off so not only should you bring towel, but a change of clothes for a ride home and another for during class. </span><br /><span style="font-family:arial;"></span><br /><strong><span style="font-family:arial;">5. I don't like yoga music.</span></strong><br /><strong><span style="font-family:arial;"></span></strong><br /><span style="font-family:arial;">Again Whew. Me neither. Come to my class then. We will get along well. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Remember........ when we are open in our minds then there are opportunities. You know the feeling of riding your bike, where it is just you and the road, no thoughts pass between your ears, you are moving on feeling, riding the high, feeling so damn connected?</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">That happens every single time I step onto that mat. It's through moving that people like us attain that feeling of connection. Not through sitting still. It's our personality type. That's all.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Just like in swimming, biking and running, yoga takes some time. Give it 5 classes. Trust me, something will happen. Use this off season time to give it a shot. As it comes time to delve back into the season you will know what you need to know to develop your own routine.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">At Breathe we've got another Yoga and Nutrition For Athletes coming up, three consecutive Tuesday's in January. </span><a href="http://www.blogger.com/www.breatheyoga.com"><span style="font-family:arial;">Stop by our site for more details. </span></a><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Also, </span><a href="http://www.corepoweryoga.com/yogaondemand.aspx"><span style="font-family:arial;">here is a great site </span></a><span style="font-family:arial;">for those who prefer to practice at home. In a few weeks we will post the video for the 20 minute routine that I have developed for athletes. The one missing component is, you need a good dose of 90 degree heat. Grab the space heater. Turn off the phone. Put on some music. Turn off your head.</span><br /><br />I am okay with it if you "just can't get into yoga." <em>That's too darn bad</em> I will think..... because it's been such a literal lifesaver, helped me cope with so many things........ but i encourage you to give it a try.<br /><br />Jump off the mental hamster wheel. Get ready for heat, and get ready to work hard.Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com3tag:blogger.com,1999:blog-1177646399131207719.post-10558118533352724882009-11-30T14:30:00.007-05:002009-11-30T14:59:58.062-05:00coaching files; the mental game<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ-0PHvE6ZFAZsDANSp3r7BgPDthCy-tev-HKvCsAnJZMeosQO1ZlpZDYD84Z4U1ANE2Wz8oNAoSc9nZiFGAUJWeLV8QJbI70FCUm0LDanZv9aikba39Ro8E_AAN0jnUAwlwwNsPi7bb8/s1600/tempe09hike.jpg"><span style="font-family:arial;"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 217px; FLOAT: left; HEIGHT: 222px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5409981588088967682" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ-0PHvE6ZFAZsDANSp3r7BgPDthCy-tev-HKvCsAnJZMeosQO1ZlpZDYD84Z4U1ANE2Wz8oNAoSc9nZiFGAUJWeLV8QJbI70FCUm0LDanZv9aikba39Ro8E_AAN0jnUAwlwwNsPi7bb8/s320/tempe09hike.jpg" /></span></a><span style="font-family:arial;"><br /><br /></span><div><span style="font-family:arial;">Have you ever noticed the words you say to yourself during a training session and / or in a race? It's pretty amazing to realize that most athletes speak kinder to their spouse and their children than they do within the spaces of their own skull. It's even more amazing to take a step back and see with eyes wide open, the paradigms that we exist within, ourselves and how that directly relates to the outcome of our training and our competition. It's truly the one thing that can make or break the entire deal. Months worth of excellent training can be completely ruined or completely enhanced by the conversation that we have with ourselves. </span></div><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">During the 2008 Beijing games when Michael Phelps was swimming fly, the infamous touch out that sealed the deal for the winning of eight gold medals. As he was swimming down that final 50 yard stretch, what do you think was going through his mind?</span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">A. Oh man I am too fat to do this. </span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">B. Oh my god I hope I win</span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">C. _____________________________</span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">I would bet money that it would be option C. It's not that nothing was going through his mind, it was more likely that he was <strong><em>hooked on a feeling</em></strong> so to speak. He existed only in that present moment. He was not thinking about his start or his turn, or even the finish. He was 110% present as we like to say in yoga. </span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">After listening to yet another terrific lecture from Bobby McGee I felt so full of weaponry as I sat and absorbed the themes. It was about the mental tactics that we use and how they both help and hinder us in performance. </span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">He reminded me that we are driven my our internal dialogue. We choose what happens on race day. Looking back on my run in Clearwater I can see where I fell into this trap. I came off the bike to legs that didn't feel so hot. While I did not engage in negative self talk, I let myself off of the hook. I knew that if I just ran I would come in under 5 hours. I still had that feeling of being so happy that I was actually running and not vomiting in a race..... that I gave myself permission to run slow.</span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">So even though I didn't speak badly to myself during that run..... I was thinking much too much.</span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">That's not me. My best performances are when my brain shuts off, I latch onto a feeling, a sensation...... I put my focus in front of me and I just go. </span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">My biggest limiter in the past few seasons is trying to get into my head a little more. Thinking too much during. Realizing that now..... I know how to get out of that space.</span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">Bobby McGee calls being in our heads like having our heads up our butts. It's dark and scary up there. He also gave some terrific tips on how to improve mental game:</span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">1. <strong>Race 2 feet in front of yourself</strong>. There is no fear in having your mind literally two feet in front of you, on the asphalt. In the water. Get out of the space between your ears.</span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">2. <strong>Speak to yourself in the 2nd person</strong>, in an instructional mode. Give yourself things to do: Okay <em>Mary you are running well, feel the feeling, feel the feeling, keep leaning from the ankles, atta girl..... </em>be instructional, be positive. </span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><em><span style="font-family:arial;"></span></em></div><div><span style="font-family:arial;">3. <strong>Don't try to change your paradigm, replace them</strong>. Instead of <em>I suck at running</em>...... lay a new one right over it...... <em>I am a runner. </em></span></div><div><em><span style="font-family:Arial;"></span></em></div><div><em><span style="font-family:Arial;"></span></em></div><div><em><span style="font-family:arial;"></span></em></div><div><span style="font-family:arial;">4. <strong>Doing everything right is not enough</strong>. Make the luck, make the break.</span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">5. <strong>Thoughts are permanent</strong>: neurochemically each time we have a thought.... we create a molecule in our bodies. Waste space with the good stuff, if you know what I mean.</span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">6. <strong>Allow results</strong>: if you get out of your own way the results will be there. If you are working with a coach realize this: <em>your coach takes away what is not performance</em>. They help you get out of your own way.... <strong><em>let them</em></strong>.</span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">7. <strong>Let go of perfection</strong>. The biggest killer in our sport is trying to be perfect. If you are still breathing then you are still in the game. It is never over until you are 10 feet past that finish line. Stop putting yourself in positions of not being able to succeed... because you won't then. Have a healthy fear of failure.... we grow from that, but lose the desire to be perfect. There is no perfect race. </span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">7. <strong>Problem solve Einstein style</strong>: Einstein stated that the <em>problems created within a certain paradigm can not be solved in that paradigm. </em>Involve another great mind..... like your coach. </span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:Arial;"></span></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">As you begin to work towards your 2010 season and spend time on developing biomechanics and zones and improving nutrition, don't' forget to look up. To your head. That right there is your greatest strength and limiter in achieving the goals you have set. Thinking about it more is not the answer...... being open to shift paradigms is. </span></div><div><span style="font-family:Arial;"></span></div><div></div><div><span style="font-family:arial;"></span></div><div><span style="font-family:arial;">And remember: we must be open to change to allow it to happen. Where we are open in our minds there are opportunities. If we resist it, we will miss it.</span></div><div></div>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com1tag:blogger.com,1999:blog-1177646399131207719.post-11939770648859646132009-11-29T08:06:00.003-05:002009-11-29T08:28:56.883-05:00basics<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVKHy4C90d_RFL0UcBis0TeJbVubZaqyDRTlFfSSguf4QYcEp3-iwT8WDot_MsafqweFvwkhXykVawFIuEiGRFouzletqpVLY-GQa7AvPFwVJx3HXnSxpC220NQcGpIkwNV0wbvYu_F3Y/s1600/Tempe09.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 240px; FLOAT: right; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5409517023819438210" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVKHy4C90d_RFL0UcBis0TeJbVubZaqyDRTlFfSSguf4QYcEp3-iwT8WDot_MsafqweFvwkhXykVawFIuEiGRFouzletqpVLY-GQa7AvPFwVJx3HXnSxpC220NQcGpIkwNV0wbvYu_F3Y/s320/Tempe09.jpg" /></a><br /><div><span style="font-family:arial;"><em>The new header is from Musselman..... 07 or 08. I can't remember. I am sitting at a press conference with some pretty incredible triathletes (one of these things is not like the other). In this picture I am cracking up at some joke Mr. Rhodes is making about water (I think I'd crack up at anything the man said).</em><br /><br />Saturday meant running. Which also meant some running drills. Which meant jump roping. Which then led to my discovery that I am one excellent jump roper. Yes! It's true, watch out. If you see some girl skipping merrily along during the next 70.3 that just might be me. Finally something related to running that I am pretty damn good at.<br /><br />Why jump roping? For a variety of reasons, that in a minute.<br /><br />First of all..... feet. I get a lot of questions about what I wear for shoes because of what I do. Because of the amount of time I have spent barefoot since tearing my Achilles a few years ago I have very strong feet. I never wear socks. Only to work. I don't wear shoes or socks in the house, I teach yoga, and the only time I wear shoes is when I am working, or training, or just out.<br /><br />Since I have instituted that rule I have saved a lot on matching socks in the laundry and I have also developed very strong feet. I also attribute that to yoga itself. The muscles in our feet become week when we leave them to depend on the support of shoes. They also become weak when we wear very bad shoes.<br /><br />I wear </span><a href="http://www.dansko.com/"><span style="font-family:arial;">Dansko shoes </span></a><span style="font-family:arial;">at work, and in leisure. I wear </span><a href="http://www.keenfootwear.com/wall/shoes/women/waterfront"><span style="font-family:arial;">these very cool Keene </span></a><span style="font-family:arial;">shoes the yogui model. These shoes are my shoes of choice because they allow your feet to become strong. The Keenes are better than a Croc because of better support, but not too much support. If you are a nurse Crocs are quite possibly the worst shoe that you can wear.<br /><br />So I have worked to make my feet strong. I think that is incredibly important not just for running but for life in general. A strong foot is a healthy foot!<br /><br />Back to jump roping. I am trying to change the way that I run. Jump roping drills are a great and fun way to do the running drills outlined by Dr. Romanov. </span><a href="http://www.posetech.com/video/index.php/weblog/jump_rope_pose_drills/"><span style="font-family:arial;">Check out this video</span></a><span style="font-family:arial;">. I jump roped for 15 minutes and aside from a few catches in the rope I found myself to be a darn good jump roper. If I don't' say so myself. If we could get that to count for something..... it will.</span></div><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">Why even do running drills? Romanov says it best:<br /><br /><em>Why do we need to do drills in running? The main point of drills in running is to develop or heighten our perception. Strength and agility are biproducts of the exercises. Our main goal is an acute perception. Like many of our runners ask, do we always need to do drills in running? The short answer is yes, the long answer is because we need to continually sharpen our perception like the edge of a knife. Think about a runner wearily flopping away to the finish. That is where most of the damage occurs, why? Loss of perception due to fatigue. Our drills help us maintain our perception despite the many outside factors which could deprivate our senses. So today, go ahead and do some drills and improve your running day in and day out!</em><br /><br />There are some coaches who believe that drilling in any sport is a waste of time. They believe good technique naturally just happens. Well, I have been running a long time, and I haven't accidentally fallen into better technique. I should have done this a very long time ago, but better late than never. In fact, the timing feels perfect! Not only are we pulling apart this run.... we are pulling apart the bike. Powercranks..... here I come!</span></div><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">There are a lot of things I will be back to the basics for. I feel like we have the luxury of time right now. I have an entire 11 months before I toe the line at IMFL, so we have a lot of time to do the most proper healthy and purposeful season. </span></div><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;">I spent 2009 getting back on my feet. 2010 will be about much more. I have one week of unstructured training. I am on the TRX, doing my running drills and working on my new run technique. I am coming back to the core and I am getting excited as we look forward.</span></div><br /><div><span style="font-family:arial;"></span></div><br /><div><span style="font-family:arial;font-size:130%;"><span style="font-size:100%;">The best seasons are still the ones before</span> me!</span></div>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com1tag:blogger.com,1999:blog-1177646399131207719.post-76925219770316056182009-11-27T15:08:00.005-05:002009-11-27T15:40:15.495-05:00Coaching Files: Running form Part I<span style="font-family:arial;"><strong>I get to start training again tomorrow</strong>. It has been a full two weeks off. And I mean off. Aside from some hikes while on vacation I did nothing. Nada. Zip and zilch. I also hated every single moment of it. I also followd instruction and went off the core and that was an utter disaster. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I never felt the urge to eat anything and everything. I had some bagels and toast and some of the high glycemic foods I had given up. <em><strong>And they made me sick to my stomach</strong></em>. The side effect of eating clean is that eating dirty makes you feel like sh*t. The two indulgances I did engage in were Diet Coke and Coffee. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I know. Someone call the police over my wild livng.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Tomorrow I get to run. As you know I have become a student of running form as both a coach and as an athlete. I am excited beyond belief to put into practice what I have watched, read and listened to.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">There are three running coaches who in my opinion have the corner on running:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Jack Daniels </span><br /><span style="font-family:arial;"></span><br /><a href="http://www.bobbymcgee.com/"><span style="font-family:arial;">Bobby McGee</span></a><br /><span style="font-family:arial;"></span><br /><a href="http://www.posetech.com/"><span style="font-family:arial;">Nicholas Romanov</span></a><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Over the past several weeks I have read what they have written, watched videos and footage of runners that have been coached by them or that they are critiquing, and have watched several seminars thay all have given. The three of them seem to focus on some common points:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">1. Running with a forward lean from the ankles (not from the waist)</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">2. Cadence of > 180 (this is counting both feet)</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">3. Driving the knees forward rather than focusing on the push off. In fact in one of his seminars Dr. Romanov demonstrated how he believes there is no push off in running. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">There are several points on where I should not say they disagree but differ. One points out that a midfoot landing is critical while the other points out that the midfoot would mean the arch, which does not touch the ground. Rather than focus on those kinds of points I think it is really important to focus on where these three agree. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">These three seem to have vast experience working with runners who are causal, marathoners, elite distance, triathlon, all kinds. All backgrounds. All shapes and all sizes.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Dr. Romanov in one of his seminars pointed out that there is really no standards of running form, like there are for swimming and for cycling. Often times running form has been left alone. Yet it is the sport that seems to garnish the most injuries. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">In 2006 the Runner's World Guide to Running (or whatever it was called) made a statement of this effect (and please know I am paraphrasing)......</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><em>All but the luckiest of runners will experience an injury at some point in their running career. So you have to be prepared to expect a niggle of some sort at some point</em>. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Wow. That's a statement of doom and gloom. Welcome to running, expect to be injured sucker! Doesn't it interest you that the sport with the highest injury rate (last year it was estimated that 85% of runners sustained an injury?) is the one sport that really requires..... no equipment? It's something to think about for sure. Did cavemen have these injuries when hunting down their food? Or did they just run naturally?</span><br /><span style="font-family:arial;"></span><br /><a href="http://www.posetech.com/training/archives/000438.html"><span style="font-family:arial;">Here is an interesting article </span></a><span style="font-family:arial;">from Dr. Romanov on why he thinks the shoe companies are to blame for poor running form. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Biomechanics are certainly something to look at and consider as we try to improve running. In the pool and on the bike we spend hours and yards and miles to perfect our form. Get the most of our swim stroke, establish the best fit and aerodynamics on our bikes..... yet when it comes to running we are very afraid as both athletes and coaches to correct form. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">A person who runs a 17 minute 5K will not be open to correct biomechanics. They truly believe that in order to go faster they must train harder. That might be true, but a peek at how they run could give them that extra bit they need to break the 17 minute barrier.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">To change anything.... <strong>you must first be open to change</strong>. If you lack openness, you deny yourself opportunity. I have noticed that runners in particular are very defensive about their form, and their shoes. Swimmers and cyclists seem much more willing to make changes. Running for some can be riskier. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">If you are like me..... looking to hit your absolute best potential in 2010, maybe your openness to making changes is greater. I by nature am not a great runner. It's something I ave worked hard at especially with my new coach. While I made great improvements, those improvements did not come forth on race day for several reasons. One of the biggest reason is that I have never had my running form critiqued.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Swimmers by nature bring barriers to running. We have excellent plantar flexion and terrible dorsiflexion. Those with a breaststroke background are in the worst scenario with their externally rotated hips. Swimmers tend to have bigger shoulders and chests and therefore run with the chest pulled high and back. </span><a href="http://www.posetech.com/training/archives/000785.html"><span style="font-family:arial;">Here is a great articles</span></a><span style="font-family:arial;"> about the importance of proper body alignment.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">My first foray into new running form is drill work. And a lot of it. Getting me to lean forward not from the waist but from the ankles. Allowing gravity to help pull me forward rather than be so upright that I have to work against it. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">We have brought my running cadence up to about 93, so on that front I am doing well.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The third thing we will work on is landing more forefoot and decrease that heel strike. Take a look at your race photos and see where you land. You may think you are on your forefoot but.... NOPE! </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">That's purely the beginning. We have lost to correct and with a year to go, I am very hopeful that I can crack my running ability. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">So take a look around that the different resources. Get your run form analyzed by someone who knows what they are doing. It will never hurt to have it looked at. It can mean the difference between snapping an Achilles to break 17 or correcting a few simple flaws to get there. We were meant to run, made to run.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">And remember: the willingness to change must be there to even attempt it. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-85605939208317307322009-11-25T09:45:00.006-05:002009-11-25T11:36:18.137-05:00planning stages<span style="font-family:arial;">I am finally home form what it feels like a whole lotta travel. The best part was taking a shower in my shower! We loved Tempe. Curt is thrilled with his performance, 45 minutes slower than his goal time but one of his best efforts. See, he's never had to deal with GI issues, never had to deal with that kind of stuff. Looking at his even run split it showed that he could keep his pace well throughout the difficulty. He knows he is capable of better.... so we are coming back in 2010!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Throughout the trip I have been filling my brain with lectures from some really awesome coaches and really breaking down the mechanics of running. I have an upcoming run analysis and I am learning how to sight run flaws in myself and in others. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">In one of the lectures some really good points about running form were made. We work very hard on our swimming and cycling techniques, but no one ever wants to touch running. Running is probably the most difficult one to change..... but easy if you are willing to change it.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">A 17 min 5K runner who has terrible bio mechanics will likely never be willing to change how they run. Yet they will deal with injuries and buy shoes to help this and help that when to avoid all that and become faster they could do it biomechanically. Running mechanics are described as being just like chiropractics, the change is immediate. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I was especially interested to learn bout running shoes and how they do more to diminish our perception than to help us run. The pronation issues that we believe we have are not necessarily true..... an analysis of running biomechanics can fix that better than a clunky shoe.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I am fully embracing what I need to embrace to become the runner I need to become to achieve the goals I have set for 2010. I have a meeting with Jesse next week where we will break down absolutely every single goal and the plan of action I will take to hit each one.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">My biggest goal is to go as close to 10 hours as I can at IRonman Florida. Quite obviously the amount of work that will take is not a small task. The focus it shall require will be above and beyond anything I have ever done before. It will especially require more refinement to my body composition. I say 20 pounds, Jesse says 10. Next week we will know for sure.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">It means a complete and I mean complete overhaul of my running mechanics. It means I have to work at swimming. It means I will be on Power Cranks. It means I have to commit to going further that ever.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Now we can look ahead at the year and wonder.... will I do it? Will I make it? That big long term goal is important but what brings us closer to earth are what we call the performance indicators. There are certain indicators that I need to shoot for every 6 weeks or so, in swimming, cycling, running and body composition, that will bring me closer to the big goal I wish to achieve.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">So rather than wondering for a year ..... each training block we aim for the performance indicators, from there we can say..... these indicators will yield this result. Are we on track?</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I like working through goals that way. As far as races are concerned the races I will focus on are:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Long Horn 70.3</span><br /><span style="font-family:arial;">Musselman 1/2 Ironman</span><br /><span style="font-family:arial;">Pumpkinman 1/2 Ironman</span><br /><span style="font-family:arial;">Ironman Florida</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">There will be 5K races and other races sprinkled in there..... but these four are the biggies. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Once I have this meeting with Jesse I will share all of the goals with you. Some people wonder why on earth I would share this kind of detail...... won't my competition get the inside scoop and take that info and .... blah blah blah......</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">OMG get a life, is what I say. People are freaking head cases out there. I know people who won't reveal who their coach is because they believe people are just that interested. What I have for performance indicators and body composition are nothing to be secretive about. Who is my competion anyways? A woman whose cheated on her husband and blew apart her family and has zero else to make her feel good except winning? Someone I don't know from Utah who is targeting to beat me? Someone who views me as some kind of threat?</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I don't care who my competition is. I don't care if you develop your entire plan around what my season is. I will think you are a complete psycho, but if that is what drives your performance and helps you to become a better athlete and helps you to achieve your dreams..... as psycho as it is..... then have at it.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">It goes back to what Cathy Y and I talked about on the beach in Clearwater...... we've been in this sport so long that the false elevating satisfaction of beating Mary or Cathy, gets old. As we mature and grow older and more experienced at this it becomes more about the personal satisfaction. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">My good friend KR from Syracuse is also competing at IMFL with me, she was in Clearwater also, and we are the kind of friends that root each other on. Whether one wins over the other is not important..... we support each other on the journey. I can not wait to race this race with her.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">So that's where we are at..... time for planning, goal setting, taking a very honest look at form and composition and what I am going to accomplish this year. I am very happy with 2010. I got back on my feet with the help of an awesome coach. Now we get to start from the beginning.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Upcoming coaching file topics:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Nutrition, swim, bike and run form, and how to plan a season.</span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com3tag:blogger.com,1999:blog-1177646399131207719.post-75669396246416216722009-11-23T21:46:00.003-05:002009-11-23T21:50:43.656-05:00Ironman Nutrition Thoughts<span style="font-family:arial;">Ahhhh, the last day in Tempe. We went miniature golfing and walking around town and hiking in some mountain things. Luc swam and we ate pizza and yogurt. Big fun. Tempe kid of reminds me of Austin in some ways.<br /><br />I have been thinking a lot about IM nutrition ad the lessons I ave learned about it through the years.<br /><br />Ironman nutrition is the biggest enigma and by far the most difficult part of the training program for many athletes. As I watched athletes come off the bike and make their way through the run course. yesterday .... it was quite evident that GI distress..... as it always is...... was the number one reason for "failure to reach one's goals". Including my husband's.<br /><br />I don't coach my husband, I'd say I consult on his program. There was part of his Ironman nutrition plan I worried about, and although I voiced that concern.... no one knows him better than he does, so I have to let what works for him work, and what doesn't doesn't. He has been at this much longer than I have.<br /><br />Now I am not a nutritional expert. I am an RN, coach and athlete who has spent years of her life barfing and experiencing all sorts of GI distress issues on courses. Which has launched me into a very long and extensive study of nutrition and distance events. In addition I get to work with one of the best coaches out there.... Jesse Korpelnicki who really sealed the deal on nutrition and taught me much more than I could possibly imagine in this area.<br /><br />As I was in the merchandise line this morning I overheard a conversation between two guys ahead of me, and ones tale of GI issues during his race.<br /><br />Guy 1: dude, I think it was all of the sugar that I had yesterday that really shut me down.<br /><br />Me in my head: Probably not. I wonder what this guy had for breakfast and has eaten for the past 3 days.<br /><br />Guy 1 continued: I had a HUGE coffee at starbucks with starbucks oatmeal and a packet of sugar. I think that packet of sugar totally F-d me up.<br /><br />Me in my head: Nah dude, it wasn't the sugar. You had a giant cup of strong coffee..... plus you are nervous, you just added beats to that HR which slows digestion a bit. Then you had a bowl of oatmeal which is full of fiber, which slows down your gut. Without knowing the rest of his am routine I would then assume this was where his GI issues began.<br /><br />Guy 1 Continues: Then 5 min before I got into the water I chugged a powergel and like 2 sips of water and got in.<br /><br />Me in my head: Man, step two on your GI debacle. with your caffeine induced high HR and nerves, you down a gel 5 minutes before the start with not enough water. Plug number two of your GI system in place.<br /><br /><br />Do you see where this is headed? Most issues relating to GI distress in an Ironman happen before the gun ever goes off. In the days leading up to the event we carbo load, this should mean eating easy to digest things such as bagels, pasta,focusing on good proteins and doing everything possible to rid your system of potential irritants. Believe it or not this includes vitamins, and roughage. Think simple, easy to digest.<br /><br />Your race day breakfast should be the same. Jesse taught me that the breakfast of oatmeal and peanut butter will slow your gut down on race day. He taught me they are great for daily nutrition but on race day that can serve as the first "plug" to your GI system. Assuming that you ate simple and easy to digest foods up to this point........ now you have set the GI slowdown in motion, and the gun has not gone off yet.<br /><br />The next thing I see time and time again is failure to execute race day nutrition in training. A lot. I practice my race day nutrition every single long workout I do, including breakfast. Race day..... there are no surprises. Believe it or not, we have even removed coffee from the morning routine. Why? Again another Jesse lesson. More on that another time.<br /><br />repeatability counts for a lot.<br /><br />I also see athletes just have too many things on their Ironman menu. In my experience working with Ironman athletes, those who complicate the menu tend to have a lot of GI issues. People are terrified to be hungry so they choose a lot of items to combat boredom, fear of being hungry, etc. Keep it simple/ Make it stupid proof. Repeat it in training first.<br /><br />Another area... calories versus carbohydrates. Many people calculate their needs using calories, but they are not all created equal. Carbohydrates are really the important thing here, and that as anything else is highly individual.<br /><br />These are all just random thoughts that I will spend time developing over the next few months. In the past 5 years I feel that we've been able to nail nutrition with our athletes. I feel like I know my Ironman nutrition well, I welcome to questions and the collaboration and the things I can learn.<br /><br />The biggest point: one size never fits all.<br /><br />Now onto Curt.<br /><br />The reason curts plan failed is a good one. This is very simplistic, and variable to the individual. The numbers i use are just for example. not for actuality.<br /><br />Blood takes fluid to keep it's consistency, and fluidity. When we sweat we lose fluid. blood becomes thicker, the heart works harder to pump it through the body. To correct this and keep blood perfusing vital organs, it will slow GI function and pulling water from the gut to restore the consistency of the blood. This GI slowing and fluid pull leaves us in a state of reduced digestion. Now the stomach has less fluid to digest with. Then it stops digesting. The nutrition you take in backs up, sits there, causes pain and bloating.<br /><br />Adding insult to injury Curt takes in GE + Carbo pro. GE itself is a perfect isotonic solution. The perfect balance. By adding carbo pro he creates a hypertonic solution. Now he needs more "fluid" to help balance that. The stomach tries to pull fluid from the system, that is pulling from it. Stomach loses.<br /><br />It worked in Florida because it was not hot. AZ was hotter, and that includes the dry heat,<br /><br />If he took out the carbo pro he would have been fine. He may have had to add more water to that plan. He could have tried to correct this situation by using water only for a while, but by that time it was probably too late!<br /><br />So realize that if you have GI issues during a race, the issue was probably set in motion before you ever put on your timing chip. Spend some time this season researching and practicing. Just like you put the time into training..... put it into your nutrition.<br /><br />You won't be sorry!</span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com3tag:blogger.com,1999:blog-1177646399131207719.post-59298950947497925002009-11-22T22:25:00.004-05:002009-11-22T22:42:26.812-05:00Ironman Arizona<span style="font-family:arial;">Man I love the Ironman. It sometimes just grabs hold of me and wake me the heck up like never before. I blame the damn finish line and the cascade of emotions that occurs as a year's worth of emotions and training come to one final 30 second stretch. for a few the day goes as planned. For most it becomes plan B then C. For some the day falls apart and the victory comes in an entirely different form. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">For some, like Rudy Garcia..... I don't even to continue with that. If you know the story of Rudy then you know exactly what I mean. I know that you know that we know what he knows. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The Ironman is not easy. It's a privilege and not a right.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">we dropped Curt off at the race at 5am and came back to the hotel. The plan was to take the metro down sometime after the start. I am sensitive to Luc's age and his interest in all of this. I won't be one of these parents who forces him to be there all day. But this morning he surprised me.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">"Mom we have to go because we have to help Dad." I didn't know what to say.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">30 minutes later I had coffee in hand, we joined Rich and were watching the swim from the bridge. Ironman Arizona is the most spectator friendly swim ever. The water was cold, 64 degrees. Perfect for us northerners. Not perfect for the 50 folks who didn't make it out on the bike due to hypothermia. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Somehow I spotted Curt..... I know this man anywhere. I can spot him a mile away in ever discipline. He looked great. after we sent him on the bike we parted ways with Rich for a bit and stumbled on a great discovery.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The Kid Zone. It was the first of it's kind, a concept developed by a local woman who saw the need for families to be cared for at the Ironman. for a pretty good price (not cheap) you enjoyed a VIP tent. It included 3 meals throughout the day, buffet style, coffee, drinks, snacks, a kids area where there were DVD's, a nap area, toys and crafts. Couches, flat screen TV's with streaming Ironman TV from the course. Laptops everywhere for checking in on your athlete. Come and go as you please, real bathrooms (not porta potties) and clothing check. First class all the way!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I balked at the price at first, but it was worth every single penny. Luc made friends...... he got to play, watch a movie, he at well at an Iornman. I met some really nice folks as well. I was sitting on the couch with one older man and we were watching Jordan Rapp as he led the race. We began talking and I commented on his bike fit, how he seemed to be born on the bike and his helmet seemed to blend into his bike.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">"He's pretty good." he said.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">"I think it's his day." I said. Then he told me he was Jordan's Dad. He was really proud. He was really nice. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">After our break at the VIP tent we headed out to the bike course. We saw our friends and athletes come through and they all looked great!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">We caught Curt a few times on the run. He was having GI issues. Coming into this race I knew his nutrition plan. It worried me but it has always worked for him. The difference today was it was hotter. I will explain more about this later..... but he gutted through it. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">He came down that finishers chute with a smile and high five-ing the crowd. I love when he breaks loose and does stuff like that. The Ironman is like this. It's fun. It's high five-ing, it's a celebration of life no matter what the time. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Luc was so completely into the finish line antics I was amazed. Dancing his little self out!!!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Curt's happy with his efforts, he admits it was hard. really hard. The Ironman is hard. I am so proud of him! </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Afterwards we sat at the VIP tent and enjoyed the heaters, the food, the couches and the people. It was a good crowd there at IMAZ. It was fun, it was relaxed, it was special.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">More to come gang! Time for some rest!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-46970091480502189512009-11-22T06:22:00.002-05:002009-11-22T06:24:22.140-05:00Ironman Day<span style="font-family:arial;">Good morning and welcome to Ironman Arizona Day! The guys are all ready to go! Its a perfect day and there will be some fast racing down here!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Join me over on FaceBook for updates all day long, pictures pictures and more pictures!!!</span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-6086046236946058822009-11-21T21:38:00.002-05:002009-11-21T21:57:03.922-05:00Tempe day 2<span style="font-family:arial;">Day two in Tempe was awesome. It began with the kids race, where over 1,600 kids ran a mile, best organization of a kids race that I have ever seen! Luc ran one awesome mile. As I stood there and watched them all come in through the finisher's chute there were tears in my eyes. Smiles so big, so bright, the kids all had so much fun. Heather Fuhr was placing the medals around the kids necks.... Roch Frey led them on a mountain bike. It was beautiful to see all of these children have their moment. Their 15 seconds. That finish line was bigger than Kona.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">After he was done Luc grabbed my arm and said in my ear.... "Mom I was crying at the end of the race." Fearing that he had been crying because he did not have fun.... did he felt pushed into it...... was this the right thing to have him do..... his words made me so proud..... "I cried because everyone was cheering for all the kids. It made me feel special. I did a good job. I did my best!"</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">May each of those children always feel special. Luc's words were the very best finish line statement I have ever heard in my life. May every single person tomorrow, from Sam McGlone to the very last finisher..... experience that kind of happiness. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">We continued the day with a hike, Rich is here and he met up with Luc and I for a hike up one of those mountain things. Curt got some much needed time to rest and pack his bags. On the metro I asked a local what the big dirt hills were called.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">"We call them mountains." she said to me. Told you these people are smart!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The hike was awesome. Steep, but short and it was an amazing view of an amazing place. I can only imagine the riding possibilities that exist in the mountains beyond the borders of the city. Mountains and sun..... sounds good to me. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">After that we did a little tooling around Iron Town and grabbed some lunch. I caught up with Mark, and Cathy (stalker). Everyone looks ready!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Then we grabbed Curt and brought him back for bike check in. Where we spotted Rudy Garcia, the double leg amputee who we all got to know on the cover of Road Runner Sports when he was 12. Feel like I have grown up with this kid. We will be cheering for you Rudy.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">After bike check in was perhaps the most exciting part of any one's trip. America's Best Contacts and Eyeglasses! Oh yes, even Rich came along for that fun! In the morning I tore a contact. Normally I travel with both my glasses and extra contacts. I even race with extra. But they were in my Florida bag. Yeah, great! A quick call to America's Best and less than an hour later I can see again. Which is a bonus when you are at an Ironman. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I like this race venue. I like the swim venue. I like the scenery. I like the atmosphere. I love running into old friends. Ed is here with Triabetes and I got to get a big hug from him..... we will be seeing him tomorrow ( we will have that beer!). </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">As for Curt..... the man is ready. I am honored to be able to give him the same support he gives to me. He's rested, carbo loaded and ready. The only thing he races with is a watch. No power, no speed, not even a bike computer. I feel like hes the last of the old guard in so many ways. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I am so excited for tomorow I feel like I am going to burst!!! It will be a great day! Sun and Ironman. Together as a family and with amazing friends! </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">See you on the other side of this finish line!</span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-90393579224794014492009-11-20T20:47:00.002-05:002009-11-20T21:02:06.732-05:00touchdown Tempe!<span style="font-family:arial;">Greetings from Tempe Arizona, home of Ironman Arizona..... stop #2 on my whirlwind trip across the world! I have 2 athletes and 1 alumni racing here in Tempe, and all are set and ready to go. In addition we've got a boatload of friends from Buffalo here and word on the street that Cathy Y. is stalking me around the country. ER has also warned me that a random chick might run up to me at any time..... so I am on guard! Ed is down here as well meeting with Tribetes and I promised him..... like I got to share with KR last weekend..... we'd have a beer.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">2 beers in 2 weeks. You know this can't be good!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The trip down was terrific, as far as air travel goes. As I exited the airplane in Cleavland Ohio the pilot stuck his head out of the cockpit and said "Mary Eggers! I read your BLOG!" </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;font-size:78%;"><em>Not during flight I hope.</em></span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I regard pilots very highly, they are so in control of something that is so impossible. Flying a three ton bird through the air. That's a lot. So to be told they read my silly words.... that is nice. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I spent the flight from Ohio to Tempe completely immersed in Bobby McGee. He's an absolutely amazing running coach and sports psychology guru, I have read so many of his things, I watched three DVD's of him speaking on various topics. Because of school I never get to immerse myself in these DVD's and webinars like I dream to, so this weekend I am. I only have 2 weeks of school left and I can dive back in.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The mental game, structuring training, running form, etc. I love the way he thinks, I love the way he teaches. In those four hours I learned a lot. I need to process all of it, I took so many notes, the guy in the seat asked me what the hell I was doing!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Being a sponge.... I told him.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">This is all the shot I need as an athlete and as a coach. So look for some good posts on these thoughts soon. I was going to write about swimming next but we need to remain broad before we get narrow. Stay tuned.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Curt and Luc picked me up at the airport and I fell in love with Tempe. I have never been here. It's warm. There are like these random mountain like things (smart people actually know what they are called) and palm trees. I like the bridges. I like the college atmosphere.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">We didn't even need to rent a car (but did). The metreo goes door to race site.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Curt bought me the M Dot pendant I have been begging for. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">We ran into K Dub, the Buffalo gang is confirmed to be here. Ed texted me that there was this shining bright thing in the sky....</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">THE SUN ED! IT'S THE SUN! I got to see it 2 weeks in a row.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">So all is well here in Irontown. I could get used to this traveling from event to event week after week. I could get used to seeing new places all the time. I could get used to palm trees.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The difference between an Ironman and a World Championships is that here the atmosphere is more like a party. While game faces are on it's a game face that says... brother I will see you out there, let's have a great day.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Time for bed. Luc is running the Iron Kids 1 mile race tomorrow. He's carboloading on animal crackers. His T shirt is ready to go with number pinned on. He ice bathed in the pool. Kid's ready to go.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">And Curt.... you know him. He's just the man!</span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-66647401548200447732009-11-19T17:54:00.003-05:002009-11-19T17:59:36.534-05:00a thousand eyes<div align="left"><span style="font-family:arial;">A thousand of you stop by this blog each day.... for whatever reason. Thank you so much for that. We all have our reasons for reading blogs, I hope you can identify with something I write, and know that we are all just regular people who are stumbling through life, being passionate about our passions, and living.<br /><br />I'd like to share with you the best blog I have ever read in my life (thanks Jen N for posting this). It's especially for those of you who tend.... to forget that there is more to this life than what is written on the computer screen that sits between you and I. There is more than being on a podium. There is more than the sport we all love so much. I am very fortunate that as a Pediatric emergency nurse I get to experience that reminder every single day.<br /><br />This is by far the most important blog I have ever seen in my life. Please stop here to meet the most inspiring woman on the face of this earth:<br /></span><br /><a href="http://gettingpaulhealthy.blogspot.com/?spref=fb"><span style="font-family:arial;font-size:130%;">Paul and Amy's Amyloidosis Blog</span> </a></div>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-23151632820652206252009-11-19T10:10:00.002-05:002009-11-19T10:18:50.769-05:00pause<span style="font-family:arial;">A little break in the Coaching Files today.... a few minor things to report on! First of all thank you so very very much for the amazing and abundant comments surrounding my Clearwater Race Report apparent controversy. I have decided to not publish comments.... because I think they are private messaged between you and I, and I really respect the kindness. I am so overly touched that I don't know what to say...... so I want you to know I have received them, and thank you so very much. So know that if you do leave a personal comment I probably won't publish it and that I appreciate your friendship more than you know!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">What a busy week we've had, the boys leave for Arizona today and I join them tomorrow. I am so excited. Ed will be there, over 40 from Buffalo will be there.... so many will be there I can't wait to hang out, get some sun and cheer on the man!!!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">In the space of a few days I feel like I have experienced so much that reality brings with it. Life, death, diagnostics, prognsotics, waiting.... waiting.... waiting. The beauty of people. The warmth of a smile and of love.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I feel so lucky in so many ways.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I got an email from The Wizard yesterday morning to which I replied "I'M ON VACATION FROM YOU!". He's putting me on power cranks for a bit. I've never worked with them, but I have a friend ho is kind enough to loan me a pair, which should be fun. I love trying new things, I love experiencing all of it. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">That's what's so fun about life. Opening up, expanding, growing.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">All right, back to studying and packing, and resting. And drinking more coffee than I should. Tomorrow it's back to the sun and to the fun of Ironman. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Tomorrow we will be back to the Coaching Files..... topic: improving your swim!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-52007304644277302022009-11-18T04:24:00.002-05:002009-11-18T05:02:34.457-05:00the coaching files part III, to coach or not to coach?<span style="font-family:arial;"><a href="http://maryeggers.blogspot.com/2009/11/clearwater.html">Click here for the Clearwater Race report</a></span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Tomorrow I send the boys to Arizona ahead of me so I can take an exam on the renal system. Makes me want to pee myself right here and now. Luc promised me that when he gets there he will turn up the sun as hot as it can go. Good for me, Curt rolls his eyes. Curt's doing great in taper week...... he's rested, he's giddy (<em>I know.... mister sunshine is giddy</em>!) and his bike is in Arizona. I am so excited for him. It's Ironman time baby.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Curt is the prime example of being one of the few athletes who can successfully self coach. I attribute this to be because when he began the responsibility was on the athlete to figure things out. Through trial and error and a lot of reading Curt has coached himself through World Championships, and Ironmans better than anyone else I have ever seen do it. The man knows his body, he knows what it takes to get himself to a PR at just about any distance. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Many of the things I have learned about coaching..... I have learned from him.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Coaching is an interesting business. It's a luxury for sure. Hiring me won't feed your family. I have always loved to work with a coach. I have had the fortune of working with some really talented ones, right now being the absolute highlight. The amount of learning that has taken place for me in the past 6 months is absolutely amazing. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">People are a little funny when you ask them who their coach is and if they have one. Some people like to keep it a secret.That's my favorite. I think that there are really 2 people in this world who people are interested in knowing who their coach is: Chrissie Wellington and Craig Alexander. Beyond that..... we are just regular folks. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">What is not important is who your coach is. Or if you even have one. What is important is that you have a good solid plan to follow. AS they say, failing to plan is planning to fail.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">How do you go about finding a coach if that is what you are interested in? Kind of the same way that you go about goal setting. Determine why.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><strong><em>Why do you want to hire a coach</em></strong>?</span><br /><span style="font-family:arial;"></span><br /><p><span style="font-family:arial;">We live busy lives. Hiring coach saves us time. They become in some ways the manager of our training. Figuring out what works for each athlete takes a lot of time. Hiring a coach gives us someone to collaborate with on the journey to achieving our goals. Hiring a coach gives us objective feedback. Two days after an Ironman you are putting in a 4 hour training day? A good coach would slap you silly.</span></p><p><span style="font-family:arial;">A coach can help you keep in line with your goals. Steps back and sees the big picture, will be honest with you that a four hour training day after a big race is not the way to move forward. They will have the honesty and objectivity to tell you that.</span></p><p><strong><em><span style="font-family:arial;">Cost</span></em></strong></p><p><span style="font-family:arial;">I have seen some ridiculous pricing on either side of the coin when it comes to coaching fees. I have seen people with relatively little experience coaching charge the same amount as someone who coaches the pros (and is successful at it). You have to decide what your budget is and then work from there. Many coaches will tell you.... it's only XX dollars per day..... are you not worth the investment in yourself? </span></p><p><span style="font-family:arial;">Losing your house is not worth the investment in yourself. </span></p><p><span style="font-family:arial;">On the other hand, athletes also need to understand that while many coaches work online and from home..... time is money. Trading coaching for free T shirts, coffee, the works just doesn't add up. </span></p><p><span style="font-family:arial;">Bottom line about cost when choosing your coach; make sure you can afford it without denying your child their field trip because of your habit. </span></p><p><strong><em><span style="font-family:arial;">Credentials</span></em></strong></p><p><span style="font-family:arial;">The way that the Coaching Certification is set up is so that any human being can sign up to become a certified coach. Many of the good coaches out there aren't certified. What a certification does is give you that recognition within a governing body. </span></p><p><span style="font-family:arial;">When looking for a coach look at their credentials of course..... but look at their<strong><em> coaching experience.</em></strong> If you take a look at many credentials of coaches they list their athletic achievements first. It's nice that they have won races and have been to Hawaii..... that experience is valuable to them coaching of course...... but just because you won your age group in a national race doesn't make you a good coach. Paul from Life Sport seems to have a pretty good track record with his athletes.... but I don't even know that he's ever competed in a triathlon. Does it matter if he has or has not? I don't think so.</span></p><p><span style="font-family:arial;">My father has always been and continues to be the greatest coach I have ever had or will have. Not only has he never completed a triathlon, I don't think I know if he knows how to ride a bike. He's never run a step in his life except to chase me down the hall when I was bad :)</span></p><p><span style="font-family:arial;">Through the years he has studied swimming. He'd sit at swim meets and time each 25 and each flip turn during my 500 and 1,000's. It was he who pointed out that if I slowed down my first 100 I could negative split the race. He began doing this because ... he was bored. Ever sit at a swim meet? Then you know. That, through the years has transferred to triathlon. He came to my first Ironman, but now prefers to sit at command central, follow on IM live and watch splits. </span></p><p><span style="font-family:arial;">He has the ability to analyze, to watch, to observe. </span></p><p><span style="font-family:arial;">Look at a coaches athletes. Talk to their athletes. Ask them to speak to 3 of their athletes and get their feedback. In all honesty I think this is the big key. DO their athletes come down with a lot of injuries? Do they consistently have good performances? A good coach will share that with you, I think it's a sign that they are comfortable with their coaching. </span></p><p><strong><em><span style="font-family:arial;">Personalization</span></em></strong></p><p><span style="font-family:arial;">If you wanted a stock plan you can buy a cookie cutter stock plan. A coach should individualize your workouts to fit you and your life. Their are different protocols that they / we follow, the trick is to adjust them to fit the athlete we are working with.</span></p><p><span style="font-family:arial;">While I have my particular system...... as an example we alternate functional strength and weight room training this time of year. I have one athlete recovering from being hit by a car, her program is different than one who is recovering form surgery, whose program is different than one of my guys who is 38 and healthy, whose is different from the young guy who is 23. The protocol might be the same, but there is great individuality in their programs.</span></p><p><span style="font-family:arial;">My girl who was hit by a car.... we develop her weight training program with her Physical Therapist. Right now she is most comfortable working with free weights and redeveloping her functions are priority. Another one of my girls who is recovering from surgery is a Physical Therapist, so she can review the plan and say yay or nay to specific exercises. </span></p><p><span style="font-family:arial;">The point...... your coach should individualize your program. I know that Cait Snow and I both ave the same instructions for our Endurance runs.... yet how that is configured into the week is different. </span></p><p><span style="font-family:arial;">You can only write a workout so many different ways. There are only so many workouts in the universe. The saying my old coach Doug liked to use was: <strong>there are no new workouts</strong>. Again, how they are applied to you is what is important.</span></p><p><strong><em><span style="font-family:arial;">Self Coaching</span></em></strong></p><p><span style="font-family:arial;">What if you are not interested in a coach or right now it just doesn't fit into your budget? First of all, don't let the coached group try to make you feel inferior for it. It is more important to put that few hundred into the children's college funds. It is important to pay your mortgage.</span></p><p><span style="font-family:arial;">So what do you do?</span></p><p><span style="font-family:arial;">You do what Curt Eggers did. You read. You research. You look at plans, you look at yourself. You learn yourself. You learn your body. You become successful at becoming your own coach. You develop the plan and set those small mico goals along the way. You check in with yourself each week and track your progress, Track it, don't let be up in the air because in 2 months you will wonder if you have made improvements. Know you've made improvements because you are accountable to yourself. </span></p><p><span style="font-family:arial;">During this off season take a good look around. What fits your life, your budget, your style? Don't be afraid to ask questions, in fact ask a lot of them. If a coach is what you are seeking.... then take some time. This is an investment that you want a good return out of. </span></p><p><span style="font-family:arial;">After all, it's your life.</span></p>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0tag:blogger.com,1999:blog-1177646399131207719.post-7569853452904533562009-11-17T04:14:00.003-05:002009-11-17T04:54:39.152-05:00the coaching files part II..... goal setting and coaching<a href="http://maryeggers.blogspot.com/2009/11/clearwater.html"><span style="font-family:arial;">Please click here for my Clearwater Race Report</span></a><span style="font-family:arial;">!</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">With races filling up at mach speed these days it has changed the way we go about seasonal goal setting. It's come down to needing to set goals in terms of 2-3 seasons in advance rather than sitting down in the off season and asking yourself "What do I want to accomplish this season?"</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Cathy Y. and I talked at length on our Sunday beach walk about our longevity in this sport and how that has changed how we go about setting goals. Through the years we both agreed that our drive to have that knock down head to head competition.... that drive to win win win.... has been replaced by the desire to set "personal challenge goals." .... meaning...... <em>what do I want to accomplish</em> rather than <em>who do I want to beat</em>. Which way is better? The one that motivates you to get out of bed at early o'clock. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">So first you need to determine if you are extrinsically motivated (motivated by something outside of you) or intrinsically motivated (motivated by something inside of you). </span><br /><span style="font-family:arial;"></span><br /><strong><span style="font-family:arial;">Goal setting</span></strong><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">When I am working with an athlete I ask them a series of questions which help me determine that, and also help me to determine what they want to achieve this year. Typically it comes in the form of a race, most often it's "Finish the Ironman." Excellent, we have that on the table, now let's get to the real stuff.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Where do you see yourself in one year?</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">What area do you want to make the biggest gains?</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">What do you consider to be your weaknesses?</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Through their answers..... sometimes it feels like a psychological assessment...... is how I go about helping them tighten up their goals., </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">So we have the broad goal, finishing the Ironman, that's like the umbrella under which we will work. I caution athletes not to stop there because it is so broad. So we delve a little bit deeper. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">We set the smaller goals underneath the umbrella: I want to improve my running, I want to improve my swimming. My job as a coach is to figure out how to do that, but if you are self coached then it is your job to figure that out. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">To recap:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Broad goal: I want to finish the Ironman</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Micro Goal: I want to improve my running</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Now we need a specific goal and a plan of attack. In order to improve my running I need to find a system to do that, either a coach or myself. More on that in a minute. Now it's November, you are just beginning to consider coming out of the off season..... the Ironman is in 10 months.... along the way set markers for tracking improvement. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I like my athletes to use 5K races, mostly because they are fun. Racing is fun. You have to be a very secure person to jump into races in the off season. I know many athletes who will not compete because they are terrified to have a slower race result in print. <strong><em>Get over yourself</em></strong>..... that's a stupid reason to deny yourself some 5K fun. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">On our team we have a series of performance indicators that we are working with this season, for swimming, biking and running. Everyone cycles through these tests every 6 weeks or so. This season we have an inter team contest, the person who makes the most improvement percentage wise will carry the yellow jersey for the month. It gives us incentive, something to have fun with in the winter, something to shoot for as we move through a dark winter. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">You run your 5K every 6 or so weeks. Why 6 weeks? Generally the body will make physiologic adaptations in 6 weeks. For some it's 4 weeks, for others it's 8. We take the 5K time and we track it through the season while working through the progression of run training. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">To again recap:</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><strong>Broad goal</strong>: finish the Ironman</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><strong>Macro Goal</strong>: improve run training</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><strong>Specific goal</strong>: I will follow X running plan or hire a coach, I will track my running improvements by running a 5K every X weeks, I will have my gait analyzed, I will have my body composition assessed.......</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">In the specific goal section is where we address the nitty gritty as mentioned. Body composition, gait, the things that we can work on daily. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">If you step back and you look at the broad goal: it's safe. Finishing the Ironman. Most people who just follow an Iornman training plan will finish the Ironman. By delving into the broad goals and the specific goals we now become accountable, we now get specific and we now have purpose.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">This is all a very wide range of the goal setting process. </span><a href="http://www.qt2systems.com/Thoughts/goals.htm"><span style="font-family:arial;">Here is a great article </span></a><span style="font-family:arial;">by my coach on how he likes to do it. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"><strong>Do I need a coach</strong>? This is actually tomorrow's topic, but lets take a quick look today. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The hip thing these days is to have a coach, and not only do I have one, I am one. With increasingly busy lives it's more than helpful to have someone to work<strong><em> with</em></strong> to help you achieve the goals you have set out to achieve. I say with..... because I <strong>collaborate with</strong> my athletes, I don't dictate. Your coach should have the ability to sit back and always take into account the big picture rather. You should have trust in the athlete / coach relationship. You should be able to work together on your season to bring out the best in you.</span><br /><span style="font-family:arial;"></span><br /><a href="http://www.coachgordo.com/mostcoach/index.html"><span style="font-family:arial;">Here is a great article by Gordo</span></a><span style="font-family:arial;">, on getting the most from your coach.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Anyone can attend a USAT Certification and slap the title of coach on themselves. What I have learned through my years of coaching not only triathletes but swimmers..... is that as a coach your eye does need to always be on the big picture. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">In the grand scheme of things how will this run impact this athlete's life? In the grand scheme of things how will this injury affect what we have set out to do? That's important because as athletes checking boxes off the list of the wee we don't always step back and see the big picture.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">The number one mistake I see athletes make: </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">They set the goal</span><br /><span style="font-family:arial;">They hire the coach</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Then they fail to commit to the process. They don't fill out their training logs, they don't become accountable for their nutritional habits on and off the field..... and they wonder why progress has not been made.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">A coach helps you to stay accountable but you also have to give that percentage of the relationship. You also need to find a coach that you trust. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">My coach is Jesse Korpelnicki from Quantitative Triathlon Systems (QT2). When I went to him I had gone to four of the coaches whom I admired most in this sport (one was actually offended that I did not come to her). Jesse is very direct, straightforward and honest. So was my ob / gyn, so is my Masters swim coach.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I respond best to the hard line, the hard honest truth. "Just make it happen." I have been told several times throughout the season. On the other hand.... when I do not hit the goal that we have set, such as we did on Saturday in Clearwater.... it was my first time not hitting a goal with Jesse and I was a little nervous about how that conversation would go. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">I learned that Jesse likes to have answers, likes to find out the reason why.... will look over everything with a fine toothed comb and figure out what went wrong. In the case of Saturday I was content chalking it up to a bad day. Jesse..... pinpointed the reason. I like that in a coach. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">We will talk more coaching tomorrow. </span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;">Until then..... start dreaming. What do you want to do this season? What are the things you aspire to achieve? And then we will figure out who you need..... and maybe it's yourself..... to get there.</span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span><br /><span style="font-family:arial;"></span>Mary Eggershttp://www.blogger.com/profile/14816503103956910609noreply@blogger.com0