What is it to have a coach? How much better are you?

I've seen a few posts on LinkedIn and other places about 'coaches' lately and it got me thinking and missing my old coach actually.  It also made me think of a movie I have about Steve Prefontaine and Bill Bowerman.  Either of those names ring a bell?  Well, if they do you are... 1.) probably up on your running/coaching genres and 2.) somewhere close to my age and maybe even 3.) seen one of the movies made about Steve Prefontaine's life.  My favorite, one that I rented 3 times in one year and then my roommate bought it for me for Christmas, 'Without Limits'.  Whenever I need a boost of the attitude 'Never Say Die', I just pop that in my VCR, (yes that's how old the movie is, and yes, I still have a machine with a DVD/VCR that works. haha)  Talk about a life taken to soon.  He was just getting started.  Pre as they called him, was a phenom in the running world even before he met Bill Bowerman.  He was one of those genetically gifted athletes (even though he seemed not to believe that) who defied logic when it came to his abilities.  He could do things on a track or trail, for that matter, that most of us only dream about.  He called his races, A work of Art.  He was amazing, at least of what I know of him and what was portrayed about him in the movie.  I was a baby when he died, so I can't say I remember him but his impact on running changed it as we know it today.  And his coach, well, Pre he left his mark on him too. 

Supposedly Bill Bowerman hated being called 'Coach', so everyone just called him Bill.  But he was the kind of coach I think we could all want to have and if you're lucky enough, maybe you do have one like him.  A coach who sees your best in you even if you haven't and knows how to get you there.  I have been lucky enough to have two really great coaches like this.  One in high school and the other in college.  I ran track, was a sprinter.  My college coach was shocked when he found out I had done a marathon and then got into racing triathlons.  He was writing me saying, 'You used to pitch a fit when I'd make you run the 400 or 4x400 relay and now your running 26 miles'?  What happened?  I told him, ' I met a guy, he's a triathlete'...and the rest is history.  The guy is gone, but I'm still in it.  My college coach was a bit like a second Dad to me, we were really close and he knew just what to do to get me going.  I honestly can say I really miss that motivation and extra push. 

It's been a pretty typical winter here in Colorado so running outside through most of it isn't always ideal, too cold, icy sidewalks, so I have been hitting the treadmill.  I don't mind it and since I am just getting back to the swing of training more on a regular basis, it actually helps me keep track a bit more of how I am doing.  Some days I have a faster pace than others and it makes me aware of what I did different that day than the others, i.e. food, sleep, rest etc...  But it's not like being at the track having someone clock you, keep track of your rest time and then kick your butt back into gear when it's time to go again.  There is something to be said for that.  As an athlete, since I was a kid, you sort of learn to become that way on your own, to an extent.  You can push yourself through your own will to keep on going when you feel like you want to quit.  But having a coach there...is something special.

So to you coaches out there, thank you for your Umph!  Thank you for your belief in us, your way of seeing what is needed within us and knowing how to pull it out so that we achieve more than what we thought we could.  Even when we might say, 'I'm gonna fire your A*# after this workout', you know we need it and after we come to our senses and can breathe, you'll be giving us tomorrow's workout, time and place and we'll be back for another beating...because we couldn't do it without you!

Caroline / Triathleta

Saturday 'Fun' Training (sort of)

So today was the Cupid's Undies Run all over the country.  We had a great turnout in Denver and there were lots of people dressed up in cool, Valentine undies.  A local bar, Stoney's Bar and Grill hosted the event for all the participants.  They gave one free Chocolate shot which I took to get warm because it started to snow about 2 minutes before the run.  But with a nice warm scarf, I somehow stayed warm even though I was running in my Underware!!  Of course, I couldn't resist the opportunity to give a shameless plug for my triathlon website, so I creatively painted in glitter, on the backside of my undies, Triathleta.com.  I wasn't the only one who had that idea either.  A guy had his website temporarily tatoo'd on his back.  Great, entrepreneurial minds think alike.  ;-)

It was only a short run, through parts of downtown Denver and between the Library and the Museum, where tons of people decided to come outside and see these crazy kids running around in their undie's.  Little did they know that we were actually doing it for 'the Kids'.  The run was to support the Children's Tumor Foundation and there was quite a bit of money raised, so it was worth being a bit chilly for a little while.  Anything for the munchkins!

So my Sat. triathlon training workout consisted of a 90 minute bike ride with a mile or so fun run.  Not a true 'tri' workout, it was more of a fun 'tri' workout.  I got my good sweat in before the run so I did something productive and I needed to give my legs a little bit of a break anyway, cuz I ran alot this week!   Back to the full run workouts tomorrow and some more glute work too.  Getting a bird's eye view of my bootie made me think I need to work the glutes more!  I know gravity is a B*^ch and not running consistently for the last few years has taken it's tole on the legs, so will get to more of that in months ahead.  Who gets a birds eye view of their caboose anyway??  Guess if I had a trainer lookn' at me all the time, but then again, who needs that.  I have my coach in a book for the moment and that works.  Spot reduction is a myth anyway, the more I work on the whole the more the parts and pieces will come together!  Right??  I hope so...

So if you did a Cupid's Undie Run in your city, I hope you had as much fun as I did, stayed somewhat warm and enjoyed the day with friends.  I did the race on my own because my friends either bailed at the last minute or are too out of shape to feel comfortable running a mile in their skivvies.  Oh well, their loss.  It was fun and when it's this hilarious, no one is looking to criticize if your body is not perfect.  Who's is anyway???

Well since I started this blog, I have been told that I need to make sure I make it 'personal'.  People like to know that the person who is writing is 'real', not some virtual assistant in some other country.  So here it is...me in the flesh, literally.  I'm real, I'm a triathlete just like you working on ways to stay involved, stay in shape, get faster on the swim, bike and run and sometimes, just running for the fun of it, which is half the reason I do triathlons anyway.  I love it. Training is fun to me, it's not work.  And if the side effects happen to be that you look better running around in your undies then I'll take it.  I don't live by the ocean anymore, so this is the next best thing to running on the beach in your bikini!  Running through the streets of Denver!  A mile above sea level.

For a look at all the folks in the Denver Cupid's Undie Run check out the link below, a good laugh if nothing else.
http://www.denverpost.com/breakingnews/ci_22557257/cupids-undie-run-hundreds-run-underwear-raise-charity

Caroline / Triathleta

For Your Pleasure...In February

So I bet the title of this is going to make you think this is about something other than what you thought.  Sort of like the post I did titled, 'How Bad Do You Want It?'  Can't imagine what people are thinking when they read that one.

Anyway...February pleasure for many, especially retailers of Food, is Chocolate.  When I was a kid I learned that my Dad didn't like chocolate.  I really thought there was something wrong with him, although he did like one chocolate thing, Chocolate Cream Pie, his favorite.  So he was redeemed.  But who doesn't like chocolate, really.  It makes you feel good, and the side effects of the ingredients, have, as we have heard more of in recent years, actually are good for you!  Who knew?!  We here lots of talk about, 'flavinoids'.  What are these things and why are they good for you and who knew, they were in chocolate, dark chocolate, more specifically.  Well here are some good chocolate facts for you chocolate lovers.  People tend to consume more chocolate in this month than any other and so to make sure we make the most out of stuffing our face, take some tips into consideration and remember, all in moderation. 

Chocolate is made from cocoa.  Cocoa comes from a plant.  It is a rich source of health-protective phytochemicals, just like you'd get from fruits, vegetables and whole grains. Two tablespoons natural cocoa power (the kind used in baking) offers the same antioxidant power as 3/4 cup blueberries or 1.5 glasses red wine.  (How about wine and chocolate??  Good combo I say)
Of all the types of chocolate, dark chocolate is the richest source of phytonutrients. Unfortunately, dark chocolate has a slightly bitter taste and most people prefer the sweeter milk chocolate.  Maybe we should raise today's children on dark chocolate, so they will they learn to prefer it...?  
One phytochemical in cocoa is nitrate. Nitrate gets converted into nitric oxide, a chemical known to increase blood flow.  Nitric oxide lowers blood pressure, a good thing for aging athletes who want to stay youthful and invest in their health.   Another group of phytochemicals are called flavonoids.  They're in many plant foods, including tea, apples and onions. Epidemiological surveys of large groups of people indicate those who regularly consume chocolate consume more of these health-protective flavonoids than non-chocolate eaters.  This reduces their risk of heart disease.  In the Netherlands, elderly men who routinely ate chocolate-containing products reduced their risk of heart disease by 50% and their risk of dying from other causes by 47%.   Cocoa increases blood flow to the brain.  If this means you can process information better and faster-like, calculate your split times or help your kids with their math homework-wouldn't that be a great excuse to enjoy chocolate?!  Many parents keep chocolate away from their children, thinking chocolate makes them hyper.  No research to date supports that claim.  The party or special event that surrounds the chocolate likely triggers the hyperactivity.   I'd also look at what their eating that has food coloring in it, just a hint!

Chocolate is yummy!  Most athletes love chocolate.  Chocolate lovers don't want sugar-free or fat-free chocolate.  They want the 100% real stuff!  That's because consumers buy benefits, not products.  Being yummy is a huge benefit!  During the recession in 2009, sales of Hershey's chocolates increased.  Is that because worried people bought a moment of yummy, cheer-me-up chocolate?  Or, did they simply settle for a bag of less expensive Hershey's Kisses instead of a box of pricey Godiva Chocolates?  Regardless, chocolate seems to fit every mood, be it happy, sad, tired or celebratory.

Flavanol-rich cocoa may help reduce muscle soreness.  Studies with athletes who performed muscle-damaging downhill running and then consumed a cocoa-based carbohydrate and protein beverage experienced less muscle damage and felt less muscle soreness.   Although the chocolate used in flavoring milk lacks the health-protectors found in dark chocolate, the yummy flavor makes chocolate milk a popular recovery drink.  The sweetened chocolate offers carbs to refuel muscles; the milk offers protein to build and repair muscle.  If you can't do the 'dairy' milk products, try the dark chocolate Almond Milk as a substitute, it's delicious and has protein from the almonds too. 

So if you are looking for a quick jump start to your workout or a treat/post recovery bonus food, chocolate looks like it could fill the bill and keep your spirits up for the following days punishing workout.  If it makes you happy...why not!  So this February, the 'love' month as I like to call it, share your love of chocolate.  One of my favorite candy bar brands I found years ago,  is a brand called ChocoLove.  Amazing array of milk and dark chocolate options.  Dark chocolate newbies, it has different percentages of cocoa, so you can try them out.  I do have to say, they don't taste bitter to me at all, even the 75% cocoa.  They are just rich and creamy and delicious.  They also mix and match with things like almonds and sea salt, cherry, macadamia nuts to name a few, so pick your favorites and share the love this Valentine's Day and give them to your sweetheart.  It will help their heart, and you get bonus points.  If you  need some help writing something 'mushy' too, there is a bonus inside the wrapper,  love poems.  Just in case you need a little help with words. 
So Happy Valentine's to all you athletes...do your workouts and recover with some dark chocolate and share the love.  We can never get enough!

Caroline / Triathleta