Fun ~ Fit ~ Fast and Type One Diabetes

November is Type One diabetes month; a month where awareness for those living with Type One diabetes is brought to life. 

Diabetes, clinically known as diabetes mellitus, is a disorder in which the pancreas has a difficult time regulating its blood glucose levels.  There are two types of diabetes; Type One (juvenile diabetes) and Type Two diabetes.  While both are something to be taken very seriously this article is going to specifically speak about Type 1 (T1D).  

Type One diabetics are known as insulin dependent as they must manually take insulin in order for the body to continue functioning.  An autoimmune disease that occurs when the bodies immune system attacks and destroys beta-cells within the pancreas resulting in the body no longer being able to independently produce insulin needed to break down glucose levels within the body.  

Living with T1D can be very challenging and often frustrating as you are constantly having to watch the amount of carbohydrates you are consuming and your blood sugar levels are always in the back of your mind.  Yet living with T1D is not debilitating; one of the largest misconceptions is that a person with T1D cannot live a normal life.  There are a lot of myths and lack of knowledge from the public in regards to T1D such as someone with diabetes cannot participate in sports, they can't eat sugar, and no matter what someone with diabetes does there will always be complications in the end.  Yet these are all myths.  A diabetic can participate in athletics and exercise; in fact leading a healthy and fit lifestyle ensures a reduce in the chance of having complications later in life.  Physical exercise helps to lower blood sugar levels keeping them within a healthy range.  The key to preventing future complications is maintaining within a healthy range; it is known that merely four years spent constantly in the two - three hundreds can start causing damage, something that can be prevented by living a fit and healthy lifestyle.

One of the biggest issues with T1D is the lack of education many receive when being diagnosed with diabetes.  When you are not educated on the affects carbohydrates, protein, fats, and sugars have on your body it makes it hard to understand why your body is acting the way it is.  Yes you are probably told you should stay within a certain range and when you should inject insulin however it can be seen that the affects that not strictly monitoring your glucose levels can have on a person's body is not adequately brought to attention. Often the idea that living a fit and healthy life, where one exercises on a daily basis, eats well balanced meals, and keeps a close eye on their blood glucose levels is put on the back burner. 

Some of the main goals that those with T1D should be made aware of are:

• Maintaining normal growth and development (particularly in children)
• Keeping blood sugar levels within a target range (not too high, not too low) by controlling through a balance of exercise, healthy eating, and insulin

This article is inspired by my amazing boyfriend, Brandon Bowker, who in February will have reached the milestone of 15 years living with T1D.  At the age of 15 Brandon was diagnosed with T1D and since then he has made it his a mission to live a healthy, fit, and normal lifestyle.  Even at the age of 15 he made the mature decision to constantly pay attention to his blood sugar levels, and to continue living his life as was.  While it was a challenge and learning to count carbohydrates and sugars was not always something he wanted to do he did not let it stop him from running cross country, playing basketball, and baseball.  Now 15 years later his strength and dedication is something that inspires me everyday. 

His blood sugar levels are steadily within a healthy range resulting in his HBA1C levels being as low as ever, golf game the best he's ever had, and in the best shape since he was in high school.  He never lets anything stand in his way and because of it has overcome many obstacles put in his way.  Someday he wishes to help others who are diagnosed with diabetes to understand that just because you have diabetes does not mean you can't lead a fit and healthy life.  His passion for life has been an inspiration for myself throughout my work and training.  

Currently approximately 3 million people are living with T1D and more than 15,000 children are newly diagnosed with T1D yearly.  While the research is out there for finding ways to better maintain and help those diagnosed with T1D it is sorely under rated.  Most importantly education and awareness for those diagnosed is seriously lacking.  Take some time today to learn a little about the life that those with T1D have, maybe your awareness and support will help others to understand that they too can lead a healthy, fit, and long life.

" There will be obstacles; there will be doubters; there will be mistakes; but with hard work there are no limits"

Just Keep Running ~ Just Keep Running

When I signed up for the Tri-Cities marathon (coming up in a couple weeks) I remember thinking "oh ya I've got this!" I've always been a runner and with spending the last year triathlon training I figured it would actually be easy to transition from triathlon training to marathon training; I mean come on it is only one event so much easier than training for three!!  

Now don't get me wrong I am very realistic about the challenges that occur with running especially with running a marathon:

• Running 26.2 miles is a very long ways,
• Managing nutrition,
• Finding the time to train via long runs,
• Bowel issues (because we all know how kind running is to our GI tract),
• Blisters,
• Sore legs, feet, neck, arms, and various other body parts,
• Getting bored after a couple miles and realizing you still have at least ten miles to go...

I love to run and I could still give you a list a million times longer than the few I just gave you.  In truth I was excited to start my marathon training and despite being a bit nervous I am still excited to run the race.  Running is a healing tool for me and the last couple of weeks have been recriminating; just having to focus on one event and it being the one that I find the most joy from.   Now the big question is whether or not I am prepared??

16 miles of treadmill running while on the road for work

While I am a little unsure as to whether I am prepared enough to run my first marathon (the longest run I have been on is 18 miles) I am very excited to participate not only because I believe every runner should experience the energy of running a marathon but also because my parents are going to be running as well.  They are going to relay the marathon with each of them running a half; their rationale being that it would force them to run.  I must brag for just a minute about my parents as they are amazing.  Both work 50 to 60 hours a week and still find time to run, bike, ski, golf (sometimes two of these activities in the same day!) all while supporting my sister and myself in whatever crazy adventure we are on at the time.  I am truly blessed and excited to have them running in the race with me.  

As those of you who follow my articles know I am a strong believer in having goals for yourself and this time is no exception:

My first overall goal is to just finish the marathon. :) 26.2 miles is no small feat and those of you who have completed one know that it isn't always easy no matter how good of a runner you are.

Next I am striving to finish the marathon in under 3 hours and 30 minutes.  Finishing under this time would qualify me for the Boston Marathon a race I have always wanted to compete in.

Secondly, I plan to run a smart race.  For me that means not starting out to fast and remembering to keep my nutrition on par. I have a tendency to one start out way to fast and two not consume any calories during my long workouts and bonk near the end.  

Lastly, I want to remember why I run and that when I am out there on the road it is just me and the road so go out there and have fun!!  

I have one more week of long running with the hope of getting 15 miles in on Saturday and 18 to 20 in on Sunday and then taper off into the 26th of October where I will step up to the start line of my first marathon!!  

What races do you have coming up?  Any advice for a novice marathon runner?  What training plans do you follow for preparing for your race?

It's Always A Good Time To Start Tri-ing ~ an interview with new triathlete Naomi West

Naomi West is a Couer d'Alene, ID girl who has a taste for adventure, joy, and an all around zest for life.  With a masters degree in communication and leadership studies from Gonzaga University Naomi works for ROW Adventures in their international division managing the North American sales for their Galapagos Lodge trips as well as managing the Antarctica and Patagonia tours.  

She embodies a strength and courage to get out there and experience new adventures.  Recently Naomi decided to take a leap of faith and competed in her first ever triathlon in the Priest Lake Sprint Triathlon.  I was able to meet up with Naomi and ask her a few questions regarding her experience.

Kayla Lloyd (KL): Noami, you just competed in your first ever triathlon.  What did you think of the overall experience?

Naomi West (NW): I loved it! It was a really positive experience. While I have prepared for many things in my life, this was my first experience training for something that I intended to compete in. The length of triathlon I chose was perfect for the time commitment training requires. I incorporated 8-10 hours a week). Typically, I did an hour workout at lunch, and something a little longer on the weekends. So, adding am additional activity a few evenings after work was a manageable thing to include, but not feel completely overwhelmed by.

 

KL: Committing to participating in a triathlon can be fairly daunting for some, what prompted you to sign up for one?

NW: There were a few things. First, I really wanted to take a triathlon selfie. I

mean, c’mon, that is pretty cool. Second, as we will chat about in a minute, I had sustained a rather intense injury and I wanted to have something to focus on. Yet, I wasn’t quite sure what that would be. I was interested in a race of some sorts, but after being in your (Kayla Lloyd’s) presence for a little while, I was totally blown away by what you were doing and I wanted a part of that. I mentioned it to you, and you were super excited about me getting involved, it was contagious. I mentioned it to my husband, Steve Conant, who ultimately helped me train for it, and he was on board right away. After watching my process and race, he is planning on doing the same triathlon next year!

KL: You are just recently recovered from a pretty daunting injury.  What was the significance for you for coming off that injury and be able to say that you were able to complete a triathlon?

NW: Oh man, it is just not fun to get injured. I broke my leg skiing and had to have surgery. Specifically, it was a non-displaced fracture of the tibial plateau, and in the process, my ACL separated from the bone at the point of insertion.  It required a fair amount of hardware to be installed resulting in myself being non-weight bearing for three months. The road to recovery, while challenging at times, has cultivated a desire to be the strongest/best me I can be. I’ve always been active, but I really found a part of myself during the process that enjoys challenging the limits I believed I had reached. 

KL: What was your most and least favorite part about racing?

NW: I really enjoyed how supportive everyone was. There were so many people, both competing and not competing just shouting encouraging phrases. And it was super cool to run across the finish and be met with smiles.

The most challenging thing was the mountain bike section. It was just climbing for what seemed like forever. I would say I found some choice things to mutter. However, I kept going back to my purpose for doing this and tried to strike a balance with being kind to myself and riding up hill.  

KL: Everyone experiences nerves before a big race, what was the one thing you were most worried (or nervous) about in regards to competing in your first triathlon?

NW: I was terrified that I would not finish. However, by the time the actual triathlon came along, I felt SO good from all the training that I was really proud of the journey. I knew that I had prepared for this. The excitement I had going into it was like the night before Christmas as a kid. I was really jazzed about getting out there and competing with myself and challenging myself in this new forum.

KL: In regards to food, as everyone loves how much you can eat while racing and training; did you have a favorite food while you were training and racing?

NW: There were a few things that I really enjoyed. The first that stands out it

Zico chocolate coconut water. Sometimes the promise of a giant glass of that was what drove me to finish strong in the training.

During my races and long training sessions I used caffeinated energy chews, especially on my distance cycling days. And then the Hammer Caffeinated GU. What saved me on race day was the Hammer Endurolytes (E-Caps). After the mountain bike ride, I took two during my transition. Sure enough I got a half mile into my run and my legs just started cramping, I walked for a few minutes, but I knew that the e-caps would start to kick in so I powered through. 

KL: Now that you have completed in your first triathlon are you hooked? Do you

have plans to do more?

NW: YES! I am totally stoked to do more! I am planning to do the Race the River Triathlon as well as a half marathon or longer swim and of course I want to do the Priest Lake Triathlon again. In perhaps two years, I want to consider training for an Olympic. No promises!!! However, after this experience I wouldn't rule it out. 

Thank you to Naomi West for allowing Fun ~ Fit ~ Fast to share her journey.  It will be fun watching her continue to grow and progress as an athlete and follower of a healthy lifestyle.  Way to go Naomi!! 

2014 Age Group Nationals ~ Olympic Distance

While Milwaukee isn't normally a city I would vote to spend a weekend, with Age Group Nationals taking place there I wouldn't have asked to be anywhere else.  And at 9:18 am I joined 150 other women from the ages of 25-29 in Lake Michigan for the biggest race I had ever been a part of. 

 Friday 08 August 2014

The day before my parents and I met up in Chicago, IL, them from Hood River, OR and myself from Spokane, WA, and made the drive up to Milwaukee.  It was a relief to finally check in at our hotel as it had been a long travel day filled with very early morning flight, small thunderstorm, delayed flights, and lack of food.

The day before a race is always a little hectic and this one was non the different.  With 3700 participants people were everywhere; athletes running around picking up packets, bikers and runners weaving in and out of the crowds, spectators milling around the expo, and officials trying to keep the schedule moving forward.

After packet pick up I donned my new Volt X-Terra sleeveless wetsuit and hopped in the water to check out the swim course.  The water was perfect! At least 70 degrees making my new sleeveless wetsuit the perfect attire.  My dad heard from a local that we were extremely lucky for if the wind had been blowing out of the west instead of the east the water would have been in the mid 50s instead of 70s. 

At that time it was time to get the bike all racked up, which as with many pre-race extravaganzas turned out to be more of a hassle than wanted.  When I went to add air to the tires I discovered that the valve to my back tire had sheered off and while it seemed to be holding air that was not a chance I wanted to take.  So off we go in search of a new tube/the tools in which to change it.  Fortunately one of the bike reps took pity on me and he quickly changed it along with giving my bike a good once over.  Thank goodness otherwise it was going to be a two hour wait, and by that time I was hungry, hot, tired, and I must say relatively cranky.  

 FINALLY!! The bike was all racked up in rack J spot 2683 we could head back to the hotel, whew!

 Saturday 09 August 2014

So for time and your sanity I am going to skip ahead to race day. You don't need to hear about what I had for dinner and the process of scrambling around trying to find everything I had stuffed into my travel bag.

5:45 am and race numbers on!

Despite my wave not going off until 9:18 am we still had to arrive at race site by 7:00 am as transition closed at 7:30 am. This was something new for me as normally once transition closed I was jumping in the water within 15-30 minutes, not two hours.  Once all my gear was set up in transition I walked out and prayed that I hadn't forgotten anything. Now all I could do is wait and watch.

Swim

There was  definite buzz in the air during that long two hour wait.  You could feel the nerves, anxiety, and excitement radiating off the athletes.  After all the hours put into training for this it was time to see if it all paid off and everyone couldn't wait for their turn to see what they were made off, I know I had enough nerves for at least two people.  

At exactly 9:18 am the gun went off and my and 149 other young ladies my age took off in a froth of foam, waves, arms, and legs.  While it wasn't one of the most aggressive or brutal starts it was one of the most difficult starts I had ever been a part of.  People were every where and you could barely see in front of you (made sighting very difficult).  

1500 m never felt so long.  With each stroke I kept wondering if I was ever going to make it to the out ramp and worried that this swim was going to be one of the slowest I had ever done.  As the out ramp came closer I dug a little bit deeper praying that I wasn't as slow as I felt, turns out I had put in my fastest swim to date (which isn't saying much as I still came out of the water 91st).  

Bike

With no clue where I was in the field I struggled my way through T1--could not get my bike shoes on to save my life--and took off for a 26 mile ride.  The bike course was relatively flat with a three mile out and back to the north and then around an 8-9 mile out and back to the south.  When I came back around from the first couple miles and was about to head out for the meat of the race all I remember is my dad yelling at me to "bike faster".  He's such a wonderful cheerleader :)  

So I settled in and pushed as hard as could trying to make up the time I know I needed to make up.  I  kept my eyes on the person in front of me using them to pull me forward.  Each time I passed someone I would search for the next person in front and repeat the process.  

Run

By the time I got off the bike I was on track for my goal time and feeling pretty good.  I took off on the run at a steady 6:32 min mile pace.  At this time it was starting to get very warm and you could feel the sun beating down on your head.  After every aid station I would immediately wish there was another one right after.  I was able to maintain that 6:32 min mile pace for roughly three miles when all of the sudden I hit a wall.  My stomach started to growl, throat was on fire, breathing got ragged, and legs started to feel hungry.  I was feeling the affects of having taken my second GU much earlier than I normally do and was seriously wishing I had another one.  My 6:32 pace dropped to around 7:30 and while I continued to pass people it was at a much slower rate.  After running close to a mile at this much slower rate I told my self to stop being pathetic (my verbiage was much less politically correct) and start running.  

I was able to bring the pace back down to under 7:00 minutes and though I hated every minute of it started picking people off again.  It was a long long run.

With a mile to go the feeling of pain and hurt dissipated and adrenaline kicked in.  It helped that once again my wonderful cheerleader of a father was out at 1 mile to go yelling at me to "Run Faster" and "Pick more people off.  Pass more people."  At least he caused some people to laugh while they were out there, and I must say as always his cheering helped to spur me on.  

I want to say thank you to the guy on my left in the above picture, I don't know who you are but he kept me going in the last 500 m.  In fact at one point I think he even said "come on let's go" as we both raced in to the finish line.  I came in at a time of 2:24 and a 31st Age Group Placing. 

Despite coming in with my fastest time yet I was a little disappointed.  I believed I was able to make the top 25 and qualify for worlds and I was so close.  I needed to shave off two minutes and I would have done so.  I kept thinking to myself two minutes I could have shaved two minutes off, if I hadn't have had that slow mile or if I had pushed a little harder on the bike so many what ifs. 

Then I had to remind myself that I have only been racing for one year.  I have been doing all of the training on my own, making up workouts on my own, forcing myself to get out there and go for long rides by myself, paying for everything, and while I have an amazing support team I have mostly been figuring it out the process on my own.  I also had to realize that I was should be proud of what I had accomplished. I went from 91st place to 31st in a span of two hours.  I worked very hard the past year not only with my training but with work and life.  

Looking back this last year has been a crazy one.  In the past year there has been a lot of change; with moving, starting a new job, finishing some classes, applying and getting denied from physical therapy school, racing, and most importantly meeting the most amazingly wonderful man I could ever dream of.  I am grateful and blessed for the opportunities that I have had and the chance to experience them with the people that I love most.  

My AMAZING family who came out to cheer me on

So if I take a second and actually look at everything that I have accomplished I cannot say that I did not succeed; because in reality I have more than succeeded in the things that are important to me. If 31st is the best place that I ever accomplish then it is the BEST place there could be because I know I gave everything I had and did it with the people that I love.  I have grown and learned every step of the way and that is success.  Where I placed at Nationals is only a number, and while it would have been fantastic to qualify for World's I am not done yet and there is always next year.  So triathlon world you better watch out because I am coming for you.  

I know this was long one and if you made it all the way through it I hope I did not bore you to much. 

Next up for me is the Black Diamond Long Course 70.3 and my first ever marathon in Tri-Cities.  

Did you race this past weekend? How did it go? What is up for you next the rest of the season? 

Back to Back Tri's: It's a mental game

Moses Lake Results

Its 8 am on Saturday morning, June 7, 2014, and I am waist deep in murky lake water for the second time in two weeks.  

Being only seven days off of my first Ironman 70.3 race it wasn't nerves creating butterflies in my stomach but lack of knowledge as to whether my legs were going to respond to 26 miles of biking and 6.1 miles of running.  

In the end it did not matter whether or not my legs were tired I merely had to make one of three choices:
            1. Give up
            2. Give in
            3. Give it all ya got
It was a game or as author Tim Galloway puts it "an inner game--that one plays with ones's mind during an athletic even."  

Race day preparation 

Despite just recently having pushed my body to a point it had never been to before I was feeling remarkably good the week after.  While this could be extreme denial I am going to chalk it up to the long hours and dedication I had put in prior to the race.  Trying to rest my legs, which had taken a majority of the beating, I spent most of my time open water swimming and lifting here and there, I even took a night off.  

Triathlon Europe Magazine

The main goal for the week in between was to replenish my massively depleted body systems; I focused on consuming more calories than I am used to.  As I tend to eat a little bit on the light side this was difficult and often made me feel awful but I knew it was necessary.  

Race day: Saturday June 7, 2014

The Moses Lake Olympic distance triathlon is really nothing to brag about; a small venue with around 30-40 women and an equal amount of men. However this was an important and meaningful race for me as a portion of the proceeds went to support the Juvenile Diabetes Research Foundation, a foundation that hits close to home with my amazing, wonderful, and supportive boyfriend who was diagnosed with diabetes at a young age.  I was more than proud to participate and be a part of a race that may help to change the lives of others.

Swim

While the day before had been calm and hot it seemed as though the wind god's decided to bless Moses Lake with a nice stiff breeze.  Battling murky waters, where you couldn't see you hand as it sliced through water in front of you, and waves that sucked you in I still managed to have one of my fastest swim times so far (though the time is nothing to brag about).  

Bike

This is where it became a challenge for me, or rather a game--a mental game. Due to my weakness in the swim portion of a race the bike and run is usually where I make up all my ground.  Today though the legs where just not responding.  While I was still gaining on people, as well as passing, I could just feel the lack of power and spunk with each peddle stroke. For the first time a woman passed me on the bike and at that very moment I had a choice to make: 

            1. Give up

            2. Give in to the discomfort

            3. Give it all ya got

Leaving T1 with my bike

As it is not my nature to follow the above choices one and two instinctively my brain started telling me to PUSH IT.  At this point I must say I talked to myself each and every peddle stroke.  While I did not catch the girl that passed me on the bike (I later passed her on the run) I gave it everything I had in order to keep her in my sights.   With each muscle fiber screaming at me to give in I was forced to dig deep into an emotional and mental part of my soul to keep pushing that peddle down. 

Run

Normally, I enter T2 with a purpose and a lot of energy--this time I entered feeling bummed out and like I was getting my ass handed to me.  At this point I must give a huge thanks to Brandon Bowker who's unwavering support and belief in my abilities helped to propel me though the 6.1 mile run.  Changing into my shoes with Brandon giving me race stats and updates reminded me that I am still in it and still a race to finish.  Those first three miles were the least fun I have ever had running, and I am the girl who finishes a 20 miler with a smile on her face.  Everything hurt and my brain started having a harder and harder time telling my muscles to continue firing.  Reaching the half point turn around I realized that I was on track to break the illusive 2 hours and 30 minutes mark

(something I had been striving for all year).  That revelation was the turning

point; mentally, physically, and emotionally something clicked and the power came back.  Negative splitting the last 3 miles I crossed the finish line at 2 hours and 26 minutes giving me a six minute personal best and a 1st Age Group Placing.

Mental Game

Some unknown author said it best:

"If it doesn't challenge you, it doesn't change you."

Having the courage to push past adversity, challenges, and obstacles is what creates change.  Saturday's race was a challenge for me.  I was forced to be a lot more mentally tough, instead of relying on whatever natural ability I have.

It would have been very easy for me to just give in to my legs and coast my way through race but that wouldn't have been who I am.  Choosing to give it everything I had not only paid off in monetary value with me taking 1st but reminded me that I am strong and can do this. 

I learned a lot from this race, even if it was a small venue.  I gained first hand knowledge of how powerful the brain is over the human body. How belief and faith in one's self can make a difference.  That giving it everything you got is 100 times more rewarding than giving in to the pain and just making it through.  

  

  

Troika 70.3: Ironman administrative body of 70.3 miles

THE 34th TROIKA LONG DISTANCE TRIATHLON

An administrative body of three or more simply a group of three the Russian derivative Troika embodies the swim bike run trifecta that is the sport of triathlons. The 34th annual Medical Lake Troika Long Distance triathlon was my first attempt at the long distance course of the Ironman 70.3.

On Saturday May 31, 2014 at 8:05 am I hoped into the murky lake waters of Medical Lake for my first attempt at the IM 70.3 distance.  For the past year my focus had been on the Olympic distance as Age Group National Championships  continues to steadily loom in the distance.  


Yet there I was on Saturday May 31st with butterflies in my throat and my family taking pictures behind me.  Due to it being my first one I had no clue what I was getting into and merely prayed that I would cross the finish line in one piece.

My Goals going into the race

Me and my number one supporter: Brandon

1. Finish the 1.2 mile swim in 45 mins
2. Successfully get out of my wetsuit without falling over myself
3. Make up time in the bike by completing it in 3 hrs
4. Maintain/do whatever I could to make it through the run
5. Finish the race in 5 hrs 45 mins

The Swim

Swimming is not my strong suit.  It seems as though whatever I do I end up in the back of the pack and after previously barely finishing 1500m at HITS in Napa Valley in under 35 mins I realistically did not expect much out of the swim.  I merely put my head down and kept my eyes on the yellow caps in front me, next thing I know I am emerging from the water, ripping my wetsuit off (succeed in not tripping over it) and hearing the timer yell out 38 mins.  My fastest swim time ever!  I guess the last month of open water swimming in the 50 degree ice cold water of Lake Couer d'Alene paid off.

The Bike

Despite coming in with my fastest time yet I was still in the back third of the pack and knew I needed to really push it in order to gain during the bike.  One of the biggest struggle during races for me is eating.  I either forget or can barely stomach whatever I try to force down.  It is something I have been working on and when I heard my stomach grumble I was forced to choke down a chocolate GU and rip into my Probar Bolt chews.  I am not 100% sure what went through my head while on the bike I merely put my eyes on the person in front of me and kept my legs moving until I passed them and repeated the process.  

Coming into the dismount I saw my dad and sister standing on the corner, as my family had gotten up at 2:00 am to make the 5 hour drive from Hood River, OR to come watch, and my dad yelled at me that there were only 8 women in front of me. 

The Run

Big thank you to the Bowker and Lloyd family
for all their support

So now it was time for me to do what I do best, time to take charge of the third and final group of three: the 13.1 mile run.  Putting one foot in front of the other I tried to shake out the ache from my hip flexors and quads and took off down the three loop course around Medical Lake all the while hearing my dad's words in my head: "only 8 women in front of you, go after them Kayla." So thats what I did.  Averaging 8:14-8:30 min miles I slowly but surely went after every racer out there.  It didn't matter if they were a man or women I was going to over take them.  Upon rounding the corner at after lap two and having caught three women putting myself into 5th place I came to the realization that I was going to break 5 hrs and 30 mins.  

The final push

At this point I was hungry, dehydrated, and my knees and ankles were screaming at me; all I could think about was wanting to be done.  Not really thinking I just kept putting one foot in front of the other and urging myself to continue doing so a little faster each time.  With a mile to go I was averaging 8 min flat per mile pace and begging myself to keep going to the end, then all of the sudden the finish line appeared and the announcer yelled my name and I crossed with a time of 5 hrs and 13 mins way under the goal I had set for myself.

Learning Curve

Each race provides you with the opportunity to learn and grow.  Participating in my first IM 70.3 really afforded me a chance to take a step back and find my strengths and weaknesses.  While it is not the distance I am going to be focusing on for the rest of the season it really helped me to get a better gauge of what I need to do in order to prepare for Nationals in the Olympic distance.

1st, 2nd, 3rd place award ceremony

Goals for summer training

Speed, Speed, and more Speed.  It is time to increase my power and force output, across all disciplines, which in turn will increase my speed.  So how will I go about this?

1. Introduce more interval, and lactic threshold workouts into my running program
2. Similarly introduce tempo, interval, and lactic threshold workouts into my biking program
3. Continue with brick sessions
4. Utilize swim practice offered by Team Blaze in order to help build strength in my swimming
5. Get a better understanding of fueling and nutrition for training and racing.

Participating in the IM 70.3 taught me that despite being an individual sport being a triathlete wouldn't be possible without the support, care, and love you receive from your family, friends, and fellow athletes.  The journey isn't one that you can do on your own it takes a village and a team.  I am blessed to have such a caring family, friends, and boyfriend who's belief in myself has taught me that I have the strength to keep pushing the limits.  

Being new to the triathlon circuit I am still learning a lot; how to fuel my body properly, train most effectively, and my biggest obstacle when to rest.  The process has been a blessed and amazing one so far and I look forward to what the rest of this season and future seasons has to offer.

PARADOX, HUMOR, and CHANGE

For female weightlifter Amy Hay it began as young girl growing up as a gymnast in the beautiful and active town of Hood River, OR.  With a passion for competition and an inane desire to push her-self to the limit athletics defined who Amy was causing people to quickly jump to the conclusion that she was an unstoppable power house.  Over the last couple years Amy has paved a new path in her life by following three simple words; paradox (life is a mystery don’t try to solve it), humor (don’t be afraid to laugh at yourself), and change (change is inevitable, embrace it).  LifeStyle Fitness (LF) recently spoke with Amy about her journey towards creating positive change in her life through choosing to follow a healthy lifestyle of strong body and mind.

LifeStyle Fitness (LF): I know you started your athletic and competitive ventures as a gymnast and track athlete.  What was the shifting point for you as an athlete from gymnastics and track to competitive weightlifting?

Amy: I began doing weightlifting competitively as injuries ultimately kept me from competing in either gymnastics or track in college.  During my first year in college, and my first year not doing anything competitive, I began to feel the “competitive itch”. I missed it. Local cross fit gyms lured me into their gyms and I competed for them for a while, however, I didn't find it challenging enough both physically and mentally so I looked into Olympic Weightlifting. I contacted a local coach and he agreed to assess me and see if I had any talent. It turned out I did, so he began training me.

LF: How does competing in the weightlifting circuit compare to the gymnastic world for you?

Amy: I find the two very similar as they are both largely individual sports so the pressure is all on you; there is no one else for you to fall back on when things do not go well an aspect I really

love as it forces you to hold yourself accountable. This can be really hard to get used to, you have to be so brave and learn how to block everyone else out. I haven’t been able to find anything else in life that really tests you all the way down to your core. Gymnastics was and always will be my number one passion, but weightlifting is a close second due to the similar mental and physical reward.

LF: Not only are you competing at a high level but you are working on finishing up school to receive your degree in Exercise and Sports Science with a minor in Spanish.  How do you balance your studies and training?

Amy: Finding a balance is very hard, and sometimes I have to make school a priority and skip a training session. I currently train twice a day on M, W, F, and once on T, Th and Sat. That means getting up early and getting my morning sessions in before my classes. Often times I am not finished with classes, homework, and my internship until late at night and so my evening workouts sometimes go as late as 11pm.

LF: Do you follow a specific training and/or diet plan to help you find that balance? What does a typical day look like for you?
Amy: A typical training day for me starts at 8. I wake up and eat a bowl of oatmeal or eat a banana. Then I am doing my morning workout by 9am. Morning workouts are usually shorter and only take me about an hour and a half. I am usually in classes until 3, and then I come home and have a snack of either yogurt or an almond butter and honey sandwich. Then I am working with athletes for my internship until about 8:30pm with a more intense, usually around 2 hours, evening workout. Sometimes I do conditioning after lifting, depending how late it is. When I get home I always cook green veggies with rice or potatoes and meat, either chicken or grass fed beef. I don’t particularly follow a strict diet; I just try to eat a wide variety of healthy foods with a balance. 

LF: Despite being a lifelong athlete you didn't always follow the healthy lifestyle you do today was there a wake up call for you that caused you to start making positive changes in your life?

Amy: I think that the biggest wake up call came for me when I had put so much stress on my body through extreme exercise and eating disorders that I became anemic, my thyroid stopped working, I developed adrenal fatigue, and my body fat percentage was so low I no longer

Post workout smoothie

menstruated. During this time I also developed a stress fracture in my leg due to over use. Part of me knew that I had done all of this to myself. But I was very stubborn and I tried to lie to myself about it for a long time. The pivotal moment during all of this came when a coach of mine said to me, “Amy, people will still love you if you don’t do gymnastics.” This may sound like common sense to most people, but in my mind I was nothing without sports. I was worthless—a failure. These intense ideas led me to my eating and exercise disorders. When I heard what my coach said I broke down into tears on the floor. It was something I needed to hear for so long. I had forgotten that I am AMY. I am a person. Someone who matters outside of sports, outside of having a perfect body. That was the moment that changed my entire life. That’s when I began to make changes.  Three simple words became my everyday inspiration:

Paradox, meaning life is a mystery, no use wasting time trying to solve it.

Humor, don’t be afraid to laugh at your mistakes, and don’t take yourself too seriously.

Change, change is inevitable, so don’t resist it, embrace it!

Thinking of these three aspects of life help to keep me grounded. I laugh at myself often and don’t tear myself down when I make mistakes. When things don’t go as planned I realize that it is meant to be that way and I let it go. You have to keep moving forward as life comes at you.

LF: What helps you to continually push past those obstacles and what advice would you have for others who may be or have struggled with similar obstacles?
Amy: I have learned to love myself and pay attention to the love that others have for me. I have begun to view life as something so precious, so rare, and something to cherish. Ultimately you have to completely love yourself. Just like you love your family unconditionally, you must too love yourself unconditionally. Imperfections are meant to be there and so you must embrace them, don’t try to cover them up. They’re part of you!

LF: What was the journey like going from whom you used to be to the confident vibrant person you are now?
Amy: It definitely wasn't easy, but it has been very fun! I finally was able to relax and not constantly stress about my body. I have become entirely care free and I can enjoy food and exercise without obsessing about it.

LF:  What has been the biggest obstacle for you to overcome in your training?

Amy: I would say the training is definitely the hardest. Physically it is exhausting; you have to be able to maintain technique and form while fatigued. It’s especially hard during school when many of my workouts are late at night. So many times I would rather be getting into bed and instead I am putting on my lifting shoes. The tough workouts take so much confidence. I am constantly telling myself that I can do it, you can’t think for a second that you’re going to miss, otherwise you will. I think this mindset translates over directly into my everyday life and the confidence I have there as well.

LF: As a female weightlifter do you feel pressure from the stereotype that often follows the sport that it’s meant only for men?

Amy: Yes at times! This question actually made me laugh a little because it reminded me of some of the comments I get from men on this subject. I have been accused by men countless times of using steroids, usually it’s because I am stronger than them and they can’t handle it! I have also been told that I am getting “too bulky” and that I should stop so I don’t get any more muscle. None of these comments ever come from women. Women are always very supportive and think what I do is awesome. I think a strong woman makes some men insecure and so they come up with hurtful things to try and bring me down. I laugh off any comments like that.

LF: As with anything in life there are days (even weeks were you just want to throw in the towel; what inspires you to keep motivated and constantly pushing your body to a new level
Amy: Weightlifting takes so long to get good at, and so I remind myself on bad days that day does not define me or my potential as a weightlifter. The only way I can survive this frustration is my not being too hard on myself. I have developed so much patience. My competitors and coaches are my biggest motivators. I stay in contact with my competitors and we share videos with each other of our lifts and that really helps to push all of us. When I see women in my weight class making lifts, it makes me think, “Wow! She did it, then that must mean I can too!” Even though we’re all trying to beat each other, we’re also very supportive and want the others to do well.

LF: So we understand that training and school make up a majority of your time but in your downtime, when you aren't training or in school, what do you like to do?

Amy: Any free time I have I take my dog with me to trails in the gorge, both in Washington and Oregon, sometimes every day of the week! I have a huge passion for the outdoors. It’s very relaxing for me and I love the views. I also get to run! Typically my coaches won’t let me do any running at all, but my dog keeps a fast pace so I am constantly running to keep up with him. It’s a nice change of pace from lifting weights all the time.

LF: As you have competed on the national level for two years now you must have a competition that stands out in your mind as one of your favorite experiences.
Amy: I would say my most memorable and fun competition was at a meet in the fall in

Washington.  There was a HUGE crowd watching (which is rare for weightlifting meets). Everyone was cheering me on, the energy was fantastic and I ended up getting personal records in both the Snatch and Clean & Jerk and ended up winning the meet, which got me prize money and new weightlifting shoes. It was so much fun!

LF: Should we look for you in the Olympics any time soon?
Amy: I would like to compete on an international stage however as it takes such a long time to get that elite of a level in weightlifting that is a VERY long term goal.  Currently I am focusing on medaling at nationals.

LF: Outside of the competition world what do you see yourself doing in the future?
Amy: I would love to help and reach out to teens that are going through the same struggles I faced and to help them move past it towards living a healthy lifestyle.  Eventually I would love to be a teacher either at the middle school or high school level.

LF: The goal of LifeStyle Fitness is to promote a healthy way of life through exercise and clean eating; what advice do you have for those who are looking to make positive changes in their life?
Amy: I would say that baby steps are key! If you want to make changes in your life you must do them progressively and work them into your daily routine. Maybe that means changing just one meal a day at first, or going for a walk instead of watching a movie. Eventually that will get easy and you can continue to add healthy choices into your life. The biggest mistake people make is trying to change everything all at once. That can be overwhelming and frustrating and usually sets you up for failure. Baby steps are the wisest way to go about it. And once you have reached your goal of living a healthy lifestyle, don’t be afraid to treat yourself or take the day off when you need it. Life is too short to completely restrict yourself.  Don’t be afraid to laugh at yourself and have fun. 

Never forget that life is a journey and if you don’t keep moving forward as it comes at you, you will miss it.