ITU World Triathlon Grand Final Gold Coast Race Recap – by Coach Heather

ITU World Triathlon Grand Final Gold Coast Race Recap – by Coach Heather

  This was my big A race for the year!  I have prepared for this race all year long!  I worked smartly with my Coach!  I was ready to kill it!  One of my athletes sent me a quote!  Don’t let fatigue make a Coward out of you! Race morning I had such peace and a different mindset than I have ever before!  I was ready to go leave it out on the course! 10:30am we started warming up want about 10:45 we were swimming to the right of the start line!  We felt great!  The water was a little chilly but once you got in and moving you were good to go! You needed to be in the corral 20 minutes early!  I was getting into my mojo listening to the music (I love music!). Getting my mind ready to go kill it!  Our wave was called @11:05am!  Then they told us to come up one more to the start and out the ribbon up so the wave behind us waited! The race director counted us down!  The official at the start asked us how many buoys on the left!  5!!  The horn went off and off we went! I was in a pack and keeping up!  The current drifted us and we swam back!  I had a good swim not as fast because of the current!  Good for me!  Out of the water into T1 and off on the bike I went!  I was in 2 packs on the bike!  The Aussies and all of us worked together!  That was the cool thing!  We weren’t working against one...

Confidence by Coach Heather

Confidence what does that mean?  Confidence is believing in yourself.  What does that mean?  Does it mean not facing fear – absolutely not?  Fear=False Evidence Appearing Real.  What do you do when you are facing fear.  Well you look at fear is the first step.  You have to tell yourself that this was not put before you to not just look at.  You can stare at it and stay comfortable or you can look at it and walk through the emotions of fear.  You can walk through and grow through every feeling you have. FEAR=Face Everything And Rise – what does that mean?  No matter what you’re afraid of or not confident it’s okay to have fear but to not let fear control you.  When I was first learning to swim I had to look at that buoy every Sunday.  My Coach and best friend we would go open water swimming and they would tell me I can do this but I had to learn to believe it.  What does that mean?  It means telling yourself that you know how to swim and that you can do this.  This was put before you to conquer and experience what’s on the other side of conquering that fear.  I had to become confident and believe in the fact that I knew how to swim. My mental game went back to that day that my younger sister pushed me in the pond and my Dad had to dive in and save me.  I had no clue how to swim so I was panicking.  My younger sister was laughing and my Dad told...
Exercise of the Week:  Runner’s Pushups

Exercise of the Week: Runner’s Pushups

Coach Heather demonstrates Runner’s Pushups. Start in the down position with elbows back, core engaged, head neutral, toes tucked and push straight up shifting your weight back.  Then in the up position shift your body weight forward then come straight down returning to the start position.  To modify, put a pillow or blanket under your knees, push yourself up with your core and glutes engaged,  knees relaxed, ankles relaxed.  Push yourself forward then come down.  These pushups strengthen your anterior deltoid, triceps and shoulders for strong running arms.   If you have any questions concerning this exercise feel free to contact us at...
Mojo Musings

Mojo Musings

Last week, Coach Kristie addressed the loss of Mojo in “Mojo, Mojo, Whereforeart Thou, Mojo“.  This week, KR Endurance athlete David Bess, discusses it from his perspective: I’ve trained as a “serious” runner for five or six years now, competing in numerous short-distance races as well as half and full marathons.  Along the way, my motivation level has waned and has at times even disappeared.  The newness of running is long gone, and the act of putting on the gear for one more run feels like drudgery rather than delight.  Here are a few thoughts that help me keep my motivation level up and the “mojo” present. Run to live, don’t live to run.  Running can easily consume me and dominate my life. When it starts taking the place of faith, family or relationships with friends, its gone too far.  Burnout for me then is just around the corner.  I have to keep it in perspective.  I run to live a better life, I don’t live to run a better race.  As fulfilling as running is, there are far greater things in life! Find the fun.  Running started as something fun and exciting, and I have to make sure I keep it that way.  If I get obsessed with a faster pace, a quicker finish time, or another new personal record, the pressure I put on myself robs me of the joy of running. There’s nothing wrong with having a goal, but I’ve got to find the fun in pursuing it. Do something rather than nothing at all.  If I just can’t bring myself to run, then find something else to...
Mojo, Mojo, Whereforeart Thou, Mojo

Mojo, Mojo, Whereforeart Thou, Mojo

If I had a dollar for every time I heard someone say something along the lines of “I’ve lost my (insert sport name here) mojo, I’d be writing this article from my own private island. For the sake of this article we’ll address loss of running mojo, but this really applies to most disciplines. It is June 18th as I type this, the last time I ran was March 28th.  Yes, you read that correctly.  The run for me is my zone out, think about it, solve all the problems in my head, time.  I had something happen to me that made zoning out and thinking about it, very painful.  I constantly relived what happened.  I needed to do things that required concentration so I couldn’t let those reminders seep into my head. Some would say I lost my run mojo.  I like to call it a needed redirection.  Running for me right now is not a good thing.  I lift weights, take intense spin classes, focus on my nutrition, and participate in other activities that require my mind to be engaged. Am I devastated that I am not running?  No.  Am I still a runner?  Absolutely.  I know I will get back to running some day when the time is right.  I’m being kind to myself and not harping on the fact that I am not running. It can be very emotional for someone when they wake up one day and mojo has packed it’s bags and left without a trace.  For many who run, running is so much a part of their identity.  When mojo is lost,...
Augusta 70.3 race report

Augusta 70.3 race report

Augusta 70.3. What a day! I flew in from Seattle Thursday and arrived Thursday night. I was sharing a hotel room with my teammate, Sarah, who had already arrived and was settled in. We’ve known each other for 5 years, and been through a lot. I was excited to meet her in person. Friday morning I put my bike back together and everything thankfully seemed in order. I wanted to take it to the techs at the expo however, just to be sure. The expo wasn’t open until the afternoon, so Sarah and I took advantage of the morning with a practice swim. The race was looking wetsuit optional and with the hot temps not much of an opportunity for that to change. Sarah and I are both strong swimmers so wetsuit optional was no big deal and we did our practice swim in swimsuits. With the current assist, it was a quick swim. After showers, we headed to packet pick up. That went quickly and smoothly, and the tech wasn’t there yet but the guys at Tri Bike Transport graciously offered to check my shifting. Friday night we met up with Heather (teammate racing) and her husband Scott. We had burgers and beers and a TON of fun chatting. This race was all about team camaraderie for me and we were off to a great start. Saturday Sarah and I did a shake out ride, and I ran through all my gear combinations just to make sure. Everything was fine so I figured that will be that. We headed out to bike check in, then met up with...