24 weeks pregnant= 16 week training plan!?!

After a hiatus from blogging about fitness, running, and wellness goals, I am tempted to get back on course (pun intended) as I have been feeling lonely and pregnant out here in the blog-sphere of fit mom blogs.  Where are the pregnant ladies who are trying their darnedest to stay fit while their middles grow?  If you are out there, let it be known!  Additionally, I need to power myself through the fog that is February in Minnesota + pregnancy, and writing about positive choices helps me to stay upbeat and motivated.  

To backtrack a bit, my first trimester closely matched that of my first pregnancy.  I felt great until about week 8 and then terrible until about week 13.  During the five weeks of nausea and exhaustion, I cut myself slack and set a goal to simply move my body in some way, shape, or form almost every day.  Around Thanksgiving, I began feeling energized again and slowly worked back up to seven miles of running.  On Thanksgiving morning, my mom and I participated in the local turkey trot around Lake Harriet.  Mom ran the 5k, and I finished the 10k in just under an hour, with faster splits in the second 5k.  The weather was totally gross with sleet and wind, but I finished with a big smile on my face.

As the sidewalks became icy, I switched to treadmill running.  Unfortunately, the more miles I logged on the treadmill, the more my lower right back pain flared up.  Martin Luther King's day brought piercing pain from just ordinary movement.  It was a major reality check.  I had been ignoring the pain and now I couldn't even get out of the car.  Thanks to a friend's recommendation and good timing, I found a chiropractor specializing in maternity care.  I had my first appointment on MLK day, and I am now hooked.  The adjustments she made worked wonders, and I began to feel like my old self a few days later.

That said, I have been hesitant to get back into running.  I can help but think that the treadmill running had a big role in the pain.  My body has never responded well to consistent treadmill running, especially when I compare treadmill running to trails and roads.  I also want to give my hips and lower back some time to heal after the adjustments.  

So, it is time to rethink fitness during pregnancy.  One thing that I've learned is that it does not make sense to set long term goals- beyond the goal of listening to my body every day and responding accordingly.  If I really listened to my body, I think it would tell me to be active in some capacity on a daily basis.  The mode of movement and the degree of rigor, however, would vary.  Since my wake up call in January, I have been trying to listen to my body more closely.  It is a challenge because the competitor in me wants to perform and my winter blues need the endorphins badly.  

In some respects, fitness during pregnancy is a mind game.  Some days, I take the micro approach- What is going to feel good right now?  One hour of exercise=12 hours of a better attitude.  Other days, I think macro: What can I do today that will help me get back into shape faster post-pregnancy?  How can I stay healthy now so that I can run this summer?  

Last week, I hit the pool three times and I felt great after each workout.  This week, after two missed workouts and overeating on Monday and Tuesday, I managed to get myself back to the gym with the promise that I could use the elliptical (something about getting in a bathing suit turned me off!).  I think I am ready to get back in the pool tomorrow morning though.  Today, I did 45 minutes on the elliptical, listening to Caroline Smith and reading runner's world.  I worked up a little sweat and definitely felt better than I would've if I hadn't worked out.  We'll see what tomorrow brings!

Oh, and one more thing, I was joking with the blog title.  I am obviously not going to make a true training plan for the next 16 weeks, but I do think it is a clever way of thinking about pregnancy and birth from this point on.  I am not going to get any fitter or any faster, but I think I can develop some skills and life/body insight as I approach the race (otherwise known as labor and birth!).  I will use this blog to chronicle this 16 week race journey.

Weekly Recap: 2/17-2/23

Monday, 2/17: 6 miles on treadmill w/4 miles @ 8:00 min pace
Tuesday: 2/18: 5 miles easy, abs
Wednesday, 2/19: off, abs
Thursday, 2/20: off, abs
Friday, 2/21: long run on treadmill, 12 miles! abs
Saturday, 2/22: run in the cold but sunny outdoors with Rose, 7 miles, abs.
Sunday, 2/23: masters swim team, 3350 yards

Total mileage: 30 miles

Weekly Recap: 2/10-2/16

Monday 2/10: 6 mile run (felt awful but finished...), abs
Tuesday 2/11: off, abs.
Wednesday 2/12: 7.5 miles outside!  abs.
Thursday 2/13: 6 miles w/4x400 (treadmill), abs.
Friday 2/14: 4 miles easy, outside!, abs.
Saturday 2/15: 6 miles w/ 3x400, 3x800, 3x200 (between 8:00-7:00 pace)
Sunday 2/16: 4 miles easy

Total mileage: 33.5miles

Skipped long run and swim team this week due to a visit from my family.  That said, I ran almost every day even if it was just a nice refresher run.

Weekly Training Recap: 2/3-2/9

Monday 2/3- 6.25 miles w/6x800 @ 8:00-7:30 pace, abs.
Tuesday 2/4- 1.5 miles easy (I planned to go longer but Misha wasn't into childcare that evening!), abs.
Wednesday 2/5- off, abs
Thursday 2/6- off, abs
Friday 2/7- 6.5 miles easy with Rachel The Dog, Rose and Lida, abs.
Saturday 2/8- 10 miles on treadmill
Sunday 2/9- 3150 yards, swim team

total mileage (running): appx. 24

Reflections:
This week had some good moments- Monday's treadmill workout, getting outside on Friday, and then of course, swim practice on Sunday morning.  I made some excellent meals this week too if I do say so myself (and I do!) including a kale salad with beets, sweet potatoes, and apples, a parsnip "rice" with flavored with coconut and ginger, a chicken bean bowl, and a beef chili loaded with vegetables for Saturday night with friends.  I also have been drinking at least a mug of mate everyday- a nice substitute for coffee and full of antioxidants.

The week's low point was the lack of running Tuesday through Thursday.  I intended to get out there but my plan was foiled due to Misha's devices, the freezing temperatures, and my lack of willpower to get to the gym once Mike got home from work.  It's tough sometimes!  Hopefully, this week I will be able to increase my mileage a bit- I need to start thinking ahead to the longer trail runs ahead of me!

Weekly Training Recap: 1/27-2/2

Monday, 1/27: 5 miles with some hills (treadmill), abs
Tuesday 1/28: 8 miles w/ intervals: 2x1600 (3 min. recov), 3x600 (2 min recov), 3x300 (1-2 min recov), (treadmill), abs.
Wednesday 1/29: off, abs.
Thursday 1/30: 5 miles easy in the snow with Rebecca.  Lovely. Abs.
Friday 1/31: off, abs
Saturday 2/1: 10 mile long run, outside! with Callie and Rachel the dog!  Amazing! abs
Sunday 2/2: swim team, total yards: 3250

Total mileage: 28 miles

Weekly Training Recap

1/12 Sunday- Swim team: 2950 yards total w/IM set and 5x200 free (3 min pace, I think)
1/13 Monday- rest, abs
1/14 Tuesday- 7 miles with 6x800 (treadmill), abs
1/15 Wednesday- rest, abs
1/16 Thursday- 6 miles with 3 miles @ 8-7:30 pace (treadmill), abs
1/17 Friday- 7 miles w/6x1 min. fast (treadmill), abs
1/18 Saturday- easy walk in the snow
1/19 Sunday- long easy run, 10 miles

Total running: mileage: 30 miles

Swim Team- 15 years later...

Swim team set the foundation for me in terms of embracing fitness as a lifelong pursuit.  At age six, my parents enrolled me in Elm Grove Swim Team.  Every summer (until about age 14), I competed in individual events and relays.  I approached practices with an open mind, eager to be part of a team and please my coach (and dad).  During my middle school years, I joined a local winter team.  I was never the fastest, but I had a decent breaststroke time and I made it through every set.  

The challenges of swim team practice are different than a running workout.  With swimming, I have to remember to breathe!  The whole body is involved and there is a complex rhythm to every stroke.  A fast swimmer relies on technique.  This isn't to say that breathing, rhythm, and technique aren't important in running, only to point out that someone can be really fit and athletic but the slowest swimmer ever.  This is not usually the case with running.

Today was my second swim team practice as an adult.  It's been, let's see, almost 15 years since I have received stroke pointers from an experienced coach and attempted to stay on pace with my lane mates.  I love it.  I love that I am going to see the same folks every Sunday morning.  I love that it is men and women.  I love that today's lane mate was 37 and I thought she was 31 and she kicked my butt in freestyle even though she doesn't do flip turns.  I love that people are there for various reasons (many are triathletes with swimming as their second or third sport) but all of them are adults who are doing something healthy for themselves when they could be home eating bacon on Sunday morning.  I love that my coach noticed problems with my stroke and gave me unsolicited feedback and forced me to try something different that I wasn't excited about.  I liked that it was hard and I had to focus.  I love leaving practice with wet hair under a winter hat- it brings me back to getting in the car with my dad when picked me up from winter swim team.  The smell of chlorine has always been a point of pride.

Like last week, I swam about 2950 yards.

5x200 warm up (swim, kick, IM, pull, swim)

5x50 kick (25 free, 25 choice)

5x100 IM (2:00 minutes) with 1-3 descending, 4-5 hold (I averaged about 1:46)

5x200 Free (3:30)- these were tough for me because I was focusing on doing 20 pulls per length (as opposed to my usual 27+) while maintaining an under 3:30 pace.

200 cool down

YWCA Women's Triathlon Race Report- 8/18/13

Preface: I wanted to write this race report while it was all still fresh, but with a four month old and my return to work, this post quickly dropped its priority status.  Luckily, I jotted down some key memories immediately after the race to stimulate my writing later.  Those anecdotes are included here!

***

Almost two weeks ago, I crossed the YWCA Women's Sprint Triathlon finish line for third year in a row.  As I raised my hands in the air, the announcer cheered me on, "Molly of Minneapolis- This is her first triathlon post baby Misha!  She just had a baby and triathlon!"

This shot truly captures the thrill of the finish line.  

Last year, Misha completed the race with me and my mom in the "buddy heat."  Only a few weeks pregnant, I kept my mom company as she worked her way through her first 500 yard open water swim, 15 mile bike ride, and 5k run.  This year, we signed up as a "mother-daughter team" with each of us competing in our own age group.

Posing for a post race mother-daughter team photo...with grandson/son Misha Man!  Still in his pajamas...

After a summer of moderate training to regain fitness postpartum, I approached this tri with a range of goals.  First, I hoped my overall time matched or approached my 2011 finishing time. Second, I wanted to beat my times in each of the events including the transitions.  And third, I hoped to place in the top ten of the women of my age group.  These seem like big goals even in hindsight, but I also told myself that if it wasn't my day, no big deal.  I would just go with the flow and blame a slow race on a recovering post-baby body.  For some, this kind of self talk might have provided an excuse for wimping out on race day.  But during my years of training, I've discovered that giving myself permission to "go with the flow" works well as a pre-race calming mechanism. Then, most of the time, my competitiveness kicks in when I need it to.  This is part of the mental game.

The morning of the tri, my whole family woke up in darkness- Mike, Misha, mom, dad, and me.  Misha didn't really know what was going on and fell back asleep in the midst of the excitement.  The rest of us ate bagels with peanut butter and bananas and I chugged a cup of coffee before hitting the road.

Misha waiting for his mom to cross the finish line.

Before I get into the race details, I must acknowledge my SUPPORT CREW!  I could not have done the tri without my husband and my dad!  They were such troopers!  Not only did I see (and hear) them on the course three times, but they positioned Misha so he could see his mama cruise by.  They were willing to deal with the hassle of a giant orange stroller and bottles of milk so they cheer me on with Misha Man.  I don't think many husbands and dads (grandpas!) are so accommodating.  I am one lucky triathlete.

So, the race.  As I gathered myself in the hour before my start, I selected specific inspiration for each leg.  During the swim, I decided to picture my dad watching for me from the shore.  The same guy who  taught me to swim and yelled my name every time I took a breath during my swim team days.  I also thought about river otters as they are, decidedly, one of my spirit animals.  (What's the other one, you ask?  Perhaps a reveal for the future, my friend.)

Swim: From a physical standpoint, I positioned myself to the right and front of my heat.  I wanted to get out there fast so that I could avoid the swimmers who start fast but quickly peter out.  I also wanted to be as close to the booeys as possible so to avoid adding distance to my swim.  The first 100 yards were ridiculous- lots of flaying arms and legs.  By the first turn, however, I was free from the pack and able to relax into a suitable pace.  Looking around, there didn't seem to be many pink caps around (age group marker)- a good sign!  By the second turn, I noticed that someone was drafting me- in a pink cap, no less!  I tried my best to free myself but I have no open water training so I wasn't successful.  The two of us ran out of the water and into the transition area.

I am in the blue one piece bathing suit in the middle of the photo...adjusting my goggles.  I am pretty sure that the girl who beat me is in the black and turquoise tri suit in the far right of the photo.

Transition 1: My drafter came in handy because it was clear she had a mental map of the fastest route to our bikes (they are organized by age heat).  I followed her lead.  Transition 1 took me forever because I wasted more than a minute putting on tri shorts and t-shirt over my one piece bathing suit. A tri suit or outfit is essential for my next race.

Bike: During the bike, I thought about Misha.  I often think about him when I am training.  Sometimes, I picture him as a teenager, training for his own sports and encouraging me to keep up with him.  The first mile was a bit of a mind game as I changed gears (rah rah) from swimming to biking.  Once I got some gatorade and half a luna bar in my system, I felt reenergized and concentrated on passing people.  I watched out for women in my age group (our ages were written on the back of our calves) and aimed to keep a fast but manageable pace.  There was one age grouper that caught me around 7 miles and we switched back and forth until I out-biked her in the last mile.  As I headed towards the transition area, I saw my mom heading out on her bike!  She yelled my name in passing and I sent her good vibes!

Transition 2: Something ridiculous like 27 seconds.  I was out of there!

Run: As for the run leg, I turned to two of my favorite mantras: "smooth and strong," and "I am here now" (from Another Mother Runner blog).  I didn't have my garmin watch on so I didn't know what pace I was going.  The thing about the bike to run transition is that it is hard to tell how fast I'm going because my legs just feel so weird.  However, as I headed out of the transition area and onto the run course, I heard my dad say, "She's so fast."  This gave me confidence.  If I looked fast, I must be starting at a solid pace.  During the first mile, I reminded myself "I am here now."  Forget about the swim and the bike, and just be present in the moment, in this case a 3.1 mile run- a distance that I usually view as a warm up.  I shook off the bike by the end of the first mile.  With two miles left, I repeated "smooth and strong" in my head and looked to pass people.  There were some girls who looked about my age less than a quarter mile ahead.  When I approached, I realized that they were from an earlier heat (thus, not my age group) but it felt good to pass the youngsters anyway.  Folks cheered me on as I headed towards the finish line.  There weren't many racers around me but I still wasn't certain about my pace, time, or place.  I was pretty tired as I headed into the finishing zone but I heard Mike and my dad once more.  They told me to pick it up!  So I did!  (Even though I didn't want to!)


I was pretty excited when I saw these results:

It was hard for me to believe that I actually got second place in my age group, but there it was!  I beat all of my times from two years ago except for the swim.  Perhaps most exciting was my run time- 7:14 pace!  My best 5k in college was 21:00 minutes and that was without swimming or biking before the race! This just goes to show that sometimes not knowing my pace can be a blessing.  If I knew I was running a 7 minute pace in the first mile, I might have backed down.  I will definitely do more runs/races by feel instead of by pace in the future.

Next year, I will be in a different and more competitive age group.  One of the great things about triathlons is that women usually get better as they get older.  As I reflect on my race and training, there are so many things that I could do differently to help improve my time, but I will save this reflection for a future post.  For now, I want to celebrate this victory and take in this moment!!!!

With the first and third place winners AND OLYMPIAN MARATHONER- Carrie Tollefson!  

Monday Morning Swim

As a teacher, I have the luxury of ten empty weeks. Somehow, I manage to fill up seven of them pretty quickly with camping, coaching, traveling, paneling, and painting. Today, however, I spent Monday morning exactly the way I wish I could spend every Monday morning for the rest of my life. Dramatic? Yes. Sincere? Very.

I baked a batch of millet muffins and drank some coffee. I opened all the windows and let the cool morning air drift through our home. Then, Anna, one of my favorite tri/run buddies biked over and we headed to Lake Nokomis to try out some open water swimming before my sprint tri in a few weeks.

Despite the cloudy water and the ill spread buoys, I felt strong and fast. I really had nothing to measure my speed against, but I imagined coming out of the swim in first place (this will not happen but it was fun to imagine!). The sun was beaming down on the waves and I felt absolutely alive and grateful. Thank you parents for signing me up for swim team at age 6. Highly appreciated.

Now, for some lunch!