Half Ironman Training - Rebecca's Way

So I seem to get a good number of emails from friends and others who are interested in the sport. I thought I would share my opinions in case it helped anyone else. Beware, this is a rambling stream of consciousness and I'm in no way certified or trained to coach, this is the world according to Rebecca:
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Ok - so I've been pondering your question - and I may not have a good answer for you. Everything I am going to say here is just my way of training - and may (or may not) be the same as a coach. I've just learned what I can do that works.

Training - use January/February to start getting your body used to 8-9 workouts per week (3-bike, 3-run, 2-3 swim) where you do at least 3 of these workouts on the weekend have have at least one day each week of total rest - not even a stroll, resting! Preferably after your long day (Monday seems to be good off day).

Distances - not much help on swimming, that's a no-brainer leg of the race for me and I really don't train too much for it b/c no one wins a race because they are a good swimmer. Ask Tracy - she'll have better ideas here.
Biking - start out your long ride on the weekend with about a 15mile ride working up to a 50 mile ride by 3 weeks before your "A" half-IM distance race. Since your goal is completion, just work on putting the miles in and going at a nice pace but remember - no coasting on your bike. Ride it the whole time - even on the down hills. Learn how to use your gears really well so that on the down hill you are going strong and can coast up part of the up hill. Practice eating on the bike - I'm partial to PB&J, the new PowerGel circle block thingies, and Gatorade. Drink Gatorade - NOT water - you need the electrolytes.

Running - start out your long run so that an 8-9 mile run isn't so terrifying ;) Then work up to a good 13-15 mile run. I think it's a good idea to push the run a little longer than your race distance here b/c your legs are going to be BEAT after riding for a few hours so they get used to running tired. Be sure that whenever you do a long bike ride you get off your bike and go run - even if you just run down Marshall Farm to Chalks and back. Just enough to get used to running a few miles slowly on tired legs. Eating - bananas, oranges, power bars, that sort of stuff. I wear my Skirt Sports tri top and Skirt so I have pockets (one on my top, 2 on my shorts) then I take advantage of the rest stops for fluid. During training I use my camel back hydration packs religiously. I never ever drink water while I'm training b/c of the electrolytes - you need them so get used to running and hydrating often. You shouldn't have to pee much during your training b/c as you take it in you are using it.

Diet - yeah... diet... eat when you are hungry. You WON'T lose weight training for an endurance event. Your body will need to consume a good number more calories than you are using now. Just eat when you are hungry, eat smart - no junk - no fast food - just good food whenever. Develop a pre-long ride, long-run nutrition plan for the day before and stick with it. Ex: I always eat the same thing the entire day before my long run so that I can be sure on race morning or long-ride/run morning my tummy will be the same. I didn't do this 1 time and ended up making potty stops 5 times on a run b/c my system was so used to it's routine. Drink lots of fluids - don't ever be thirsty - carry your bike bottle with you every where and keep it full.

Clothing - Be comfortable. Get used to wearing a swim suit or tri shorts during your ride and wear the same ones during your race. If you aren't a visor junkie yet, get a few visors. They are better than hats b/c they let the heat escape your head but not squinting while you run will be helpful on a 13mile hot summer race.

Coaching - there are tons of coaches out there - I don't use them b/c honestly, my life won't change if I'm an hour faster or not. I'd rather just do what works for my body, work it hard, stick to my schedule but also realize that life is busy and if I have an off week. If you ask others they'll say they need a coach to keep them focused.

So this is lots of info - tell me if you have more questions - I love to talk about this (go figure) but remember I'm not a trainer, coach, or specialist in any way.

Focus, focus, focus

Ever been so overwhelmed with something that you don't know where to start? I'm there - or should I say - I was there yesterday. It's Christmas time which for me means time to start planning my 2009 fundraising for The Smile Train, planning my 2009 event calendar, time to start making cookies with the kids and relaxing.

I want to do that - I really do want to relax but how! There is work (real paying-job work - not fun, non-paid Race Director work) to be done and working from home I have the down side of always having work at my fingertips whether I want it there or not.

Finally I hit a breaking point. A few choice words to my poor, sweet husband who tells me "it's my job" when I vent at him (I say at him because he never gets a chance to talk), a few tears, a few "don't cry mommy" from the kids and I'm better now.

So my magic solution to getting over this hump? Reprioritize and realize that work is just work - do the best I can do, work smart, communicate what can (and can't) be done and then just do what you can do. Make time for the fun stuff because that is what keeps you going.

I've been really good, so far, of balancing work - races - fundraising - training - family - church (not in that order of course) and I'm not going to let a few overwhelming weeks stop me. I'm inclined to believe that a lot of my self-imposed stress is me trying to please everyone which we all know never happens and also NOT being able to do my number one stress-reliever - RUN.

My new outlook for the next month while Polly is tracked out of our funky year-round school system - prioritize, work super-smart, do what I can and if something isn't getting done on time, know that I did my absolute best and that is always good enough.

Night night.

Finding what you love to do!

My IT band is still mad at me however, now it's my left one. I've been going to Physical Therapy, doing my exercises, NOT running when it hurts and now my left knee/IT band hurts. This is probably the most frustrating experience I've had in my training EVER.

Coming off Ironman Louisville I was looking forward to spending my 2009 running and doing a few triathlons just to keep my biking legs going. Now I can't even run 2 miles - better yet - I walked 1.6 miles and it started to ache.

So what am I supposed to do now? I can swim but the thought of doing Masters Swimming just sounds boring. Don't get me wrong - I'm a capable swimmer; I've been in the pool since I was 4 but I'm realizing it's not what I love to do - running is!! I can do spin classes, and I am, but it's not the same feeling as going on a 2-hour long run. And it's cold and dark so the only time I can do a good ride is on the weekend in the cold mornings.

I JUST WANT TO RUN! But I'm not - I'm being a smart athlete and realizing that I can run now and not run the rest of the year or I can take this as a break, enjoy (ha!) the recovery and hope that biking will keep my legs strong.

I may not be the fastest runner out there but I love how I feel during a run and after a run. I can give up a few weeks of what I love so that I can do it for a lifetime, but it is hard!

The refreshing thing about this is that I've figured out what I really love doing - not because I'm fast (because I'm not) but running is my favorite sport in triathlon. I have big biker legs that make it so I can actually enjoy the run during most tris without losing too much ground, but for me it's not really about the speed as much as it is the team and the training. Knowing that what I am doing is making a difference for someone - even if that is only me somedays.

Mega Skirt Sale

Wow - I get to give all my friends a mega 25% off at www.SkirtSports.com! Use the discount code REBECCAW and save through the end of 2008!

www.SkirtSportsOutlet.com also just moved most of the 2008 spring and summer line to the outlet so the prices are amazing. My favorite dress, the Footloose Running Dress, is only $25! That's a steal!

Go shopping!!!

I'm coming up for air!

So I've disappeared the last month and wow - time has flown! I've been heads down working my real job (you know the one that pays the bills) and moonlighting as a race director getting all the info needed for the 2009 running of The BASF Smile Train Triathlon at Heritage Wake Forest.
It's going to be another amazing event! We modified the bike out/in just a bit to avoid a slight incline that was causing some trouble and we modified the run course to be an out-and-back so you can see everyone in front of you (and behind you) to cheer them on.
But my training... that has suffered. After the City of Oaks Half Marathon debacle I finished the race with a nice and easy time and an achy knee. I let it rest but for the next few weeks it hurt after all my long runs.
So I went to my friends at Triangle Orthopaedic and they told me I hurt my IT band. I thought I had but didn't really know what to do to help it and how far to run or not run. I love those guys, except that they told me to take 2 weeks off. I know it's good for me but I have to say I miss my long, slow, runs on the weekend!
I'm doing my physical therapy like I'm supposed to and hoping that my IT band won't be so mad at me and I can successfully complete the Houston Marathon. That race is one I've always wanted to do since it's in my home town and my family and grandma can come watch. We'll see what happens!!
I'm looking forward to a fun and race-filled 2009 so I better do what I can to get healed and stay healthy. I've got things to do!