Ten day "You" Challenge: Nine Loves

Happy Friday Everyone!!!  It's supposed to be a hot one here in the Pacific Northwest; hope everyone has fun plans to beat the heat.  We are headed to Lake Chelan as I will be competing in the Olympic distance ChelanMan Triathlon.  While it is not really beating the heat, or the smoke for that matter as Washington seems to be on fire right now, I am looking forward to racing again since it as been six weeks since the last one.  Actually looking forward to it might be an understatement.  Training has been a little lax the last couple weeks, with a week long trip to Mexico, quick weekend jaunt to Hood River, starting a new job, and just life in general. But that is the way it is when you are training and trying to maintain a resemblance of a social life; I shouldn't complain as I have it pretty darn good. :) 

As promised here is this week's challenge; nine loves.  As there are many more than just nine these are nine of the ones that stand out and/or have made a huge impact in my life. 

1. Running.  I love to run.  It is my escape, my safety, and my release.  There have been more times than not where a run has brought me back from whatever darkness was threatening to overrun me.  It's the feel of the pavement or trail beneath every footstep, tingle of oxygen pumping through your body, even the tightness in your chest as you breath earth's atmosphere in and out that nothing can compare to.  Its emotionally, mentally, physically, soul cleansing and I LOVE IT!! :)

2. I know that it was mentioned last week in my ten secrets but it can't be left out here either; reading.  I love to read.  Stick me in a bookstore or library and I could get lost for hours.

3. The home that I grew up in.  Some may say it is to far out there, to secluded, but for me it's perfect.  Up in the hills and woods of Hood River with Mt. Hood casting its brilliant shadow over the valley I couldn't ask for anything else.  When all the lights go out for the evening the stars dance brightly in the sky and the crickets sing their nightly song providing a calm sense of peace that is hard to find.  

View of Mt. Hood and the upper valley from the deck at my parents house

4. Please forgive the materialistic statement I am about to make but I do have to say that I love my new car.  On Tuesday this week Brandon and I went out to the subaru dealer just to look.... four hours later we were driving away with a beauty of a 2014 Subaru Crosstrek.  This is my first new car EVER and the first one that I personally bought myself.  I love everything about it, but especially  love the feeling of accomplishment and pride I have for having bought it on my own.

5.  Triathlon and training.  At the time I had been going through some "stuff" and was starting to wonder if I would ever "feel" again so while I said I was doing this as a way to see how much I could physically push myself I believe deep down it was a way to see I how much, or if, I could feel again.  About 45 minutes into the race everything changed: a smile broke out over my face, I could feel it all the way down to my toes--almost like the chills you get when something wonderful crosses your path and guess what I did feel.  I felt everything!  To this day I can't tell you exactly what it was but let me tell you it was fantastic.

Bike and gear I used for my first triathlon

6. My crazy, and amazing family. I have the most amazing, though slightly crazy, family in the whole world.  Their love and support has shaped me to be who I am today I know with every fiber of my being I could not have accomplished anything I have without them.

7. My amazingly wonderful boyfriend. Yes, the last two have been a little sappy but I can't talk about my loves without mentioning my family (above) and my fantastic boyfriend Brandon.  When he walked into my clinic for the first time I was kind of in limbo; unsure of what I wanted to do, hating my apartment, and just a little bit cynical.  His support, love, faith, and all around zest for life reassured my love of life and the beauty that surrounds it.

Hiding in the trees at Manito Park

8. Summer. It is hard to compete with summers in the Pacific Northwest.  Temperatures ranging from the 80s to the 100s the sun rarely stops shining.  With the sun constantly beaming its golden rays down on us people's attitude seems to improve and smiles tend to be more frequent.  Hiking, biking, golfing, running, boating, laying out in a hammock in the yard, or sitting by one of the many lakes that the PNW has to offer it is wonderful time of year.

Mom killing it on the golf course

9. My girlfriends. I may not have a gaggle of best girlfriends, or in reality even that many close friends, but I do have a couple really close girlfriends who I have been blessed to label so.  Despite all living many many miles apart we still keep in contact every week even if it is just to say "Hey! How was the week?" really quick.  These are the girls that even though we may not see each other very often when we do get together it is as though no time has passed.  I love these girls very much and so thankful they are in my life.

Thank you for letting me share my loves with you. These are some of the nine most important aspects of my life and I am proud to say I love them.

What are some of your loves? I would love to hear what makes your heart beat a little bit faster, or puts a smile on your face!!

Stay tuned for a recap of the ChelanMan Olympic Triathlon: pray we don't get burned out!! :)

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.

HIIT It and Quit It.

Believe it or not summer is right around the corner, and if you are anything like me when the sun is out I want to spend every minute soaking up all that Vitamin D.  However, it takes a lot of extra energy to get out there and enjoy everything summer has to offer.

As each passing day brings those wonderful summer months closer many of you may be starting to ponder getting yourself to the gym, or lacing up those rusty tennis shoes and hitting the pavement for some good old fashioned running. Yet as the day drags on with
work, kids, family, school, or etc it becomes harder and harder to motivate for that hour or more that most people feel they need to get themselves into shape for summer activities. Well, you are in luck!!!  No longer do you need to spend hours at the gym, its called High Intensity Interval Training (HIIT) and all you need is 20 minutes to HIIT it and Quit It!

High Intensity Interval Training is a training technique that alternates brief speed and recovery in order to increase the intensity of your workout.  These workouts are awesome because not only have studies shown that they speed up your metabolism which helps to burn more fat but they are extremely versatile and can be applied to any form of exercise.

So how does this popular training technique work?  The human body functions under two different energy systems; anaerobic and aerobic.  The anaerobic energy system allows us to preform activity in short intense bursts where as the aerobic system is the exact opposite allowing us to perform activity for longer period of time as it uses oxygen to break down carbohydrates and fat for energy.  The issue with most workouts is that they target one of these systems over the other, so enter HIIT.  By combining the short very intense bursts of exercise with periods of lower intensity your body basically "freaks out"forcing it to adapt and creates a metabolic demand that is fantastic for long-term fat loss while still maintaining lean body mass.(http://www.precisionnutrition.com/all-about-hiit)

Examples of HIIT workouts:

• Body weight circuits
• Weighted circuits
• Aerobic circuites (ie. treadmill, running, elliptical, and stationary bicycling)
• Cross fit
• Insanity workouts

Here's the beauty of these workouts: it can be any combination you desire, as well as anywhere you wish.  The key to these workouts is to keep your heart rate high, in others words be prepared to push your limit.  By keeping your heart rate up you basically speed up your body causing it to burn more calories and blast that pesky fat we all dislike while reducing the risk of injury that can occur from spending hours at the gym.

How do you get started with HIIT? Very simple; clear some space on your living room floor, lace up your tennis shoes, blast some music, and get ready to sweat.  A great example of HIIT is the 7-minute workout seen on the left hand side (http://www.fitsugar.com/7-Minute-HIIT-Workout-Printable-Poster-30574183).  Preform each of the exercises in sequential order for 30 seconds followed by a 10 second rest and you can repeat as many times as you want to get the most out of your workout.  However, just performing the 7-minute HIIT workout is enough to increase you metabolism by activating both your aerobic and anaerobic energy systems giving you the little boost you need to start preparing for summer. 

If you are new to HIIT I recommend opting for shorter high intensity periods and a little longer rest period in order to prevent any injuries until your body has adapted to this new form of training.  Once you have become a HIIT veteran you can begin to vary the length of your intervals, both high and low, as well as the style of type of HIIT circuit you preform.  

I have come to love HIIT workout days, and often look forward to them more than my other training.  Being a triathlete I have a slightly crazy desire to constantly push the limit and these workouts will more than fulfill this desire.  Not only do they help to break up the monotony of my daily training, jump start both my aerobic and anaerobic energy systems, but constantly remind me to push my mental toughness.

So remember the next time you are dragging your feet after work, that summer is on its way and it can only take seven minutes to HIIT it and Quit it for an amazing workout that will leave you energized and ready to get out there and try something new. Good luck, have fun, and never forget to strive for greatness!!

If you have any further questions of where to go with starting a HIIT program, or anything else in regards to getting out there and enjoying a healthy and active you can contact me at www.facebook.com/fitnessbykayla.