Wednesday, March 31, 2010


  • Today was stressful.  Tomorrow will not be stressful because of what happened today.
  • Yesterday I started putting my shoe on the wrong foot.  What, am I three years old or something?
  • I love being a musician.
  • My very cool Team Trakkers uniform came today from Saucony. 
  • I need to lose 5 pounds.
  • My husband loves me very much.
  • Because my husband loves me so much, I will have some very big news coming soon.
  • It's 10:59 p.m., and I am starving.
  • Clearly, my thoughts don't amount to much this late, so I'm going to bed.
p.s.  last chance to enter my Bora Bora giveaway.  I'll be picking the winner tomorrow at 2 p.m. EDT.

Tuesday, March 30, 2010


I was dreading my run all day today for some reason.  Tuesdays are a long day for me, so Coach Mary always gives me something fairly light.  Today was a 40 minute endurance run that I was planning on running once I got home this evening.

All day long, I was exhausted.  My head was hurting, I was having trouble focusing, and I kept thinking about that run I still had to do.  I even took my time packing up all my stuff and getting to the car because I was in no hurry to get home to run.  I decided a long day deserved a skim latte (full strength) and there might have been a chocolate chip cookie involved...don't tell Coach, but sometimes extreme measures are required.

After the boys were all tucked in, I turned on the spotlights in my sunroom, and there stood my treadmill in all her glory.  "I am not afraid of you," I thought in my caffeinated mind.  I hopped on, armed with just my Saucony's and my Garmin.  I quickly made it into Zone 2, and, what do you know, as the sweat dripped from my face, the minutes ticked by, and the miles added up, and I. Felt. Great.

I was running in Zone 2, and running at a pace that is about 30 seconds faster than my pace I was running in Zone 2 in February!

That, my friends, is progress, and it found me today in an unexpected way.

Don't forget to enter my Bora Bora giveaway by tomorrow night!  I will pick the winner Thursday morning.

Sunday, March 28, 2010


Last week I had a two-hour cycle followed by a thirty-minute brick run.  I just wanted to get out as fast as I could, so I decided to run without my trusty ipod.


The only time I really ever run without my ipod is during a race, and that is about to change.  Here are a couple of things I noticed during my unplugged run:
  • my pace was overall more consistent.
  • I was able to stay in my prescribed training zones with much greater ease.
  • I was able to focus on form more.
  • I noticed that during the first 5-6 minutes of my run, my perceived exertion does not match my HR--it feels like I'm working much harder than I actually am - this is of particular interest to me because in a race I always get freaked out by how hard I feel like I am working right off the bike, but now I realize it just takes a few minutes for my brain to get on board with what my body is doing.
  • I ran faster.
Let me repeat the last one...I ran faster. 

Well, to be honest, I usually run faster after I've spent a couple of hours on the bike, so I had to test my theory on a cold run.

Yesterday I did my zone 2 endurance run with no ipod, and even though it wasn't as fast as when I'm nice and warm, it was still faster for me than my usual cold runs of the same length. 

Now I'm not saying that I'm never using the ipod again--it does have benefits.  Some good tunes can really get you pumped up for a hard, fast run, and a great audio book makes the time fly on a long run, BUT I think from here on out, all of my brick runs will probably be unplugged.  The purpose of a brick is to prepare for race day, and I can't use an ipod on race day, right??

I encourage all of you to go unplugged every now and then.  You might just be surprised by what you hear!

The Sunday Report

This was a recovery week...too bad I have yet to recover from this stupid cold.

Here are the numbers:

(A): 4:24:33

Swim:  40m 2000 yds
Bike:  2h 44m 18s 24.78 mi
Run:  1h 15s 6.35 mi

Total:  4h 24m 33s


Friday, March 26, 2010

Who wants to go to Bora Bora: a Trimommy Giveaway.

I've been a lazy blogger this week.  I've had a cold, and I'm in a recovery week, which means hardly any training and craving lots of comfort foods...not a great combination.  On top of that, yesterday is was rainy and dreary all day, and today, while the sun is shining and there is not a cloud in the sky, it is FREEZING!! 

I'd rather be in Bora-Bora. Wouldn't you?

Well, I'm not giving away a trip to Bora Bora, but I am giving away a package of bars from Bora Bora Foods.  I contacted them a while ago when I came across their company online, and they generously sent me some bars to try and some to give away!!

Bora Bora bars come in eight different flavors including Exotic Coconut Almond (which was my favorite of the flavors I tried) and Volcanic Chocolate Banana (which Kel ate and proclaimed it was good, but there was too much banana flavor...???).  All of the flavors are gluten-free.  They’re also non-GMO, many are vegan, kosher and have a low-glycemic index with no refined sugar.   What's not to love?  I've been using these as a pre-training snack about 45 minutes before my workouts.  They are pretty sweet, but contain really high quality energy to help fuel a good training session.

Oh, yeah, if you win you also will get this great tiki head mug.  Seriously, you know you want to win just so you can get this!!

So, to enter this giveaway all's you have to do is go visit the Bora Bora website, browse around, and leave me a comment telling me what flavor bar you would like to try.  While you are there you can also enter to win a week long vacation to...Bora Bora!! (I did...I am forever hopeful that I will win something.)

For an extra entry, become a follower of this blog and tell me in another comment.

For another entry, become a follower of me on Twitter @TrimommyKelly and tell me in another comment.

For another entry, link back to this giveaway from your blog or tweet about it on twitter and tell me in another comment.

For another entry, send me two round-trip tickets to Bora Bora, coach is fine.  If you do this, you do not need to leave a comment.

I will pick a winner using on April 1.

FTC disclaimer:  These products were provided to me free of charge.  I was not paid to do this review.

Tuesday, March 23, 2010

The Truth about High Fructose Corn Syrup

Have you seen this commercial??

I don't get on my soapbox very often, but when I first saw this commercial I was appalled. Really?? High Fructose Corn Syrup is good for us?? It's all natural??

Clearly I have strong anti-HFCS feelings (on top of the fact that I do not like to be wrong), so I was vindicated when I read this article about a study done at Princeton University where rats that were fed HFCS got much fatter and sicker than rats who were fed the same amount of calories but with fructose (plain sugar) instead.

"Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity, but our results make it clear that this just isn't true, at least under the conditions of our tests," said psychology professor Bart Hoebel, who specializes in the neuroscience of appetite, weight and sugar addiction. "When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they're becoming obese -- every single one, across the board. Even when rats are fed a high-fat diet, you don't see this; they don't all gain extra weight."
What does this mean?  Eat fruits and vegetables and lean proteins, limit anything from a box, and use sugar sparingly.  Avoid HFCS at all costs.

(Stepping down from my soapbox.)

Sunday, March 21, 2010

The Sunday Report and Trimommy Training Camp Wrap-Up

The 1st Annual Trimommy Training Camp is officially done...and so am I!  I am dead-tired and am wishing Noah had not shared his cold with me!  The good news is that the week ahead is a recovery week.

You can read about previous days of Trimommy Training Camp here and here.  Days 4, 5, and 6 went off without a hitch if you don't count the cold-catching I did!  Day 4 was a 3k swim, day 5 was a 2 hour ride followed by a 30 minute transition run, both of which took place outside!  Yay!!  The first long ride of the season outdoors was a bit chilly, but fun.  It goes by so much faster than when I am on the trainer.  Day 7 was today and included teaching a spin class this morning where my plan was to take it know what they say about plans.  Oh, well.  I followed it up with a strength session, and when I got home took a very leisurely walk with the boys, so we could go hear the symphony of frogs that happens each year near the golf course by our house.

Here are the numbers:

Swim:  2h 6m 5100 yds
Bike:  9h 17m 8s 106.03 mi (mileage does not include spin classes)
Run:  3h 36m 55s 19.62 mi
Strength: 1h
Ice baths:  3(!!! and my legs are still thanking me)
Total:  16h 3s
I'm beat!  This is my biggest training week ever!  Last year my biggest week during half-iron training was 14 hours.  Just to put things in perspective, though, Bree Wee put in 30 hours last week!  Um, yeah, that's a lot of swim, bike, and run!!

The beauty of it all, though, is despite the fact that I am tired and have a cold, I loved every minute of it!!  I am so blessed to be able to do things like this!  What kind of crazy life do I have where I can do so many things that make me so happy!  I will remember to be thankful every day for this very thing!!  One last thing for today:

Remember when you were a kid you didn't think of running as running? 

Thursday, March 18, 2010

Trimommy Training Camp Days 3 and 4 I am again, lying on my bed in the beautiful warm sunshine with my feet propped up on a pillow or three (all of them are my husband's if you were wondering.)  Days 3 and 4 of Trimommy Training Camp are complete.

Day 3 was a recovery day, so I did a nice easy 60 minute spin in Zone 1 on the trainer last night while I listened to Matty Reed on the Rev3 Radio Show.  If you missed it you can download the podcast here, and it is worth your time.  While Simply Stu was interviewing Matty Reed and Heather Gollnick, Matty's wife, Kelly, was in the chatroom answering the "real" questions.  So fun and interesting.  Next Wednesday the world champion himself, Crowie, will be in the hot seat. (Did I tell you Crowie is going to be racing the half at Quassy?  For real!!  I will be competing with the man you think he's worried?)

Anyway, onto Day 4.  Today's schedule called for a 90 minute run, with the first 75 min. in Zone 2 and the last 15 min. as a tempo run.  It is so beautiful here, I wore my Saucony running skirt to complement my new Saucony Grid Sinisters.  Do you think they look bad or what?

It really was a great run, but I was just a tiny bit disappointed when I stopped my Garmin and it read 8.99 miles.  What!?!?!  I should have just run around my cul-de-sac once, but that wasn't in the plan, so onward I went.

My run was to be followed by a 2 hour ride, with time spent in both Zone 2 and Zone 3.  All morning long I had been going back and forth as to whether or not I would ride outside.  I haven't been out since last season, and I always am a bit nervous for that first ride outside, for whatever reason.  Today, I was home alone, and I just didn't feel good about going out for 2 hours by myself for the first time, so I did the first 1:15 on the trainer, and when I couldn't stand it any longer, I took Buttercup outside and loved every minute of it.  The last 45 min. was all Zone 2, and it was a breeze.  I forgot how much I love riding outside and was kind of bummed I didn't do the whole ride outside, but in the end, I think it was good that I followed my intuition.  Who knows what might have happened if I didn't listen to that inner voice.

The ride was followed by another ice bath...I know--2 in one week is crazy, CRAZY, I say!!  I'm getting the routine down pat, though.  Hop in the tub, then start the water.  Start the watch and then dump the ice in (the water is pretty cold on its own.)  Turn the ipod on really loud to Hey, Soul Sister (which, really, I could listen to over and over again), and breathe into my scarf (I couldn't find my hat and didn't want to go's fetching dontcha think?).  The last 5 minutes almost feel good.

And now, I have 5 more minutes of legs up, lying in the sunshine before I go to get Ryan off the bus.  We are headed to his science fair (don't even get me started on the topic of science projects for 1st graders), and out to dinner.  One more big day and two recovery days to go in Trimommy Training Camp...I am having a great time!!

Tuesday, March 16, 2010

Trimommy Training Camp Days 1 and 2

I am currently sitting in my bed with my compression socked legs up on pillows.  Thank you, God, for blessing me with this life!!

I am on spring break this week (I teach at two colleges and this year the spring breaks were the same...yay), so Coach Mary and I decided to do a little Trimommy Training Camp. Yesterday was day 1, and it was pretty much a typical Monday for me:  I taught a 60 min. spin class and did a strength workout in the morning, and swam Masters Swim last night.

Today, however, was not typical.  This was the plan:

90 min. endurance ride
60 min. endurance run with 4 hill-bounding repeats (I won't go into hill-bounding, but this is hard stuff)
60 min. endurance/tempo ride.

The first two were meant to be done as a brick, then followed shortly by the 60 min. ride.

Here is a picture of my nutrition preparation:

 Three and half hours of training requires serious monitoring of the nutrition, so I came up with a plan last night, and followed it to a tee...and it worked great!  My primary fuel was First Endurance EFS Drink and EFS Liquid Shot.  In the past, sports drinks have not gotten along with my stomach during running, but today I had no problems!  I through in a pack of Luna Moons and a mini Luna bar for some variety.

Here is a picture of the aftermath:

I forgot to say that I had a banana chocolate protein shake and an EFS Bar for my breakfast. 

I finished up my 3.5 hours (plus a little extra because the hill I ran to for my hill-bounding repeats was further away than I expected it to be...must run faster), with 2 scoops of Cappucino Ultragen and an ice bath.  (Sorry, no picture of the ice bath because my camera pooped out on me!). 

While I was drinking my Ultragen (so good, btw), the doorbell rang, and when I opened the door look what was waiting for me...

a new pair of Saucony Grid Sinister running shoes.  Seriously, could this day get any better???  (They are way on sale right now, and I just couldn't resist.)

Now, I am off to pick up Noah.  I would be lying if I didn't mention that I did feel a tiny bit guilty about sending Noah to the babysitter so I could train for hours, so now I will make up for it by playing outside in the beautiful sun with my beautiful boys.  Did I mention how blessed I am??

Monday, March 15, 2010

The Sunday Report

Here are the numbers:

Swim:  1h 45m 4950 yds
Bike:  5h 54m 40s 65.16 mi
Run:  3h 46m 26s 22.06 mi
Strength:  1h

Total:  12h 26m 6s

This was a good week, I think.  I have my biggest week ever ahead of me.  Coach Mary and I are calling it "Camp Week".  I am on spring break from both jobs this week, so I have a lot of extra time for training--woo-hoo!!!

Stay tuned for some (more) thoughts on nutrition and all the details of camp week.  Happy training!

Friday, March 12, 2010


The main set of my swim workout today included 10x25s building from start to finish.  I really enjoyed them, because right about the time I started to feel like toast, I got 5 seconds of rest at the wall.

After I finished the main workout, I had a little bit of time left so I swam an extra 350 yards.  Since it was just "extra" I decided to take it easy and just glide.


Lately, I've been thinking about the purpose of tempo/speed work in all of my workouts.  At first my thought was it helps me to build endurance in that zone, which, it does, and push my overall speed to new levels, which it does.  But today while I was gliding through the water, I discovered another purpose of the speed work--to make the aerobic zone feel easier.  I was not swimming slow during those 350 yards (well, I guess it's all relative, but it wasn't slow for me), but it felt easy.  I thought at one point, I could just swim all day long like that...which is the point, right?

Now if the tempo work could feel like gliding...

Thursday, March 11, 2010


  • Some days I do so much that at the end of the day I am totally tired, yet totally fulfilled.  Today I am just tired.
  • While I was picking up Ryan from school today a woman I know asked me about my training.  Then she told me I looked "so healthy."  I'm sure it was a compliment, so why does it bug me so much?
  • I've read that some professional athletes tap into anger to reach new levels of performance.  After refereeing my children from the bike trainer for 30 minutes today, I'm pretty sure that is not going to work for me.
  • When Ryan's violin teacher tells him how great he is doing, I think I feel more proud than he does.
  • There was a package of Double Stuff Oreos at work today, and even though I thought about them the whole time I was there, I didn't eat one.  Please tell me that wasn't a mistake.
  • Why do our bodies betray us?
  • I'm looking forward to my cycle tomorrow because I am going to fuel with Starburst Jellybeans again.
  • I love sweating...seriously.  It makes me feel so athletic and strong (not healthy).
  • I missed the live Rev3 interview with Mirinda Carfrae tonight because of a rehearsal, so I'm going to download the podcast and catch it tomorrow or Friday.

Monday, March 8, 2010

The Sunday...err, Monday Report

The numbers were high this week.  Lots of hours, lots of miles, lots of calories (unfortunately).  Still seeking that elusive balance when it comes to eating.  If you have any tips, I'd love to hear them.  For this all or nothing girl, I can't seem to figure it out.  Back on the good path this week, though, and already feeling better.

Here are the numbers:

Swim:  1h 45m 4700 yds
Bike:  5h 43m 49s 63.88 mi
Run:  3h 30m 37s 21.35 mi
Strength:  1h
Total:  11h 59m 27s (I seriously thought about adding those 33 seconds somewhere to make it to 12!)
In other news, I am no longer an ice-bath virgin!! I had my first yesterday, and oh what a frigid treat it was.  The first 5 minutes...excruciatingly cold, the next 5 minutes...watched my toes turn purple while reading Born To Run to distract me, the last 5 minutes...not bad, the hot shower...heaven.
Have a great week!

Saturday, March 6, 2010

The $1 Challenge

Last year I raised money for Lifewater International, and it really brought a lot of meaning to my racing.  I enjoyed doing the fundraising, but I realized that many people feel they can't give because they don't have enough to make a difference.  I find I almost always don't give because I don't have an extra $50, $25, or $15 to spare.

I've decided I'm going to go a different route this season.  I will not be raising money for a specific cause, but I am going to donate at least $1 to fundraising goals that catch my eye.  $1 may not seem like a lot, and it's not, which is exactly the point.  It is not a lot to me, the girl who buys way too much coffee, can't walk out of Target without spending at least $50, and feels like if I buy something with change it "doesn't count", but even $1 can make a difference to someone who has nothing.  Even $1 is one more dollar supporting the cause that wasn't there before. Even $1 can make a difference if 100, 1000, 10,000, 100,000 people give $1.

So here is my challenge to myself and to you if you care to join me.  Next time you come across a blog or get an email about someone racing for a cause, before you close that page, give $1.  If everyone did this small thing, think about what big things could happen.

Here are a few causes to get you started:

Heather at Run Faster Mommy is racing for Team Fight and the Ulman Cancer Fund for Young Adults
Mel at Tall Mom on the Run is running for Susan G. Komen Marathon for a Cure
Amelia is racing with Team In Training to beat Leukemia and Lymphoma
Joel is riding to fight Multiple Sclerosis ($5 minimum donation)

I will be putting up a permanent link on my sidebar to these and other causes.  If you would like me to link to your donation page, please send me an email at kcovert1 [at] twcny [dot] rr [dot] com.

Friday, March 5, 2010

My New Training Fuel?

I was at Target the other day and the siren call of the Starburst jelly beans sang out to me in the Easter section.  Seriously, have you ever tried these??  They are the best jelly beans, ever.  The taste is amazing, the size is perfect, the texture spot-on.

I even picked up a bag to throw in the cart, but then put it back down again.  As I walked away from the temptation, I had a thought.

I wonder if Coach Mary would let me use Starburst jelly beans for training fuel??

Thursday, March 4, 2010

Snowpants + Slide = Shiner

He slipped at the top of the slide and shot down on his stomach before the last kid had gotten off.  There was a collision between his cheek bone and the other kid's head (that is apparently amazingly hard)!  Ryan is fine, but we've taken to calling him "Bruiser".

The lesson:  snowpants make you go down the slide really, really fast.

Wednesday, March 3, 2010

Rev3 Live Radio Show Tonight with Julie Dibens

Check this out.  Tonight at 8 p.m. Simply Stu and Heather Gollnick are hosting a live radio chat show with Julie Dibens, Ironman 70.3 World Champion.  She is going to be racing Rev3 Quassy with me--do you think she's nervous? ;)

Here is the link to listen and call in with questions.  I have a trainer ride scheduled tonight, so I know what is going to be my in-ride entertainment.

If you miss it tonight because you are at Masters Swim or out doing a late-night run, you can download the interview in podcast form to your itunes.

This is going to be a weekly event, so be sure to check back to see who will be on next week!

Monday, March 1, 2010

February in Numbers

....and the numbers....

Bike: 20h 13m 12s 205.5 miles (trainer miles)
Run:  7h 2m 24s 42.63 miles
Swim: 6h 55m 12s 15,600 yards (that's just under 9 miles)
Strength: 2h 30m

Total:  36h 40m 48s

(click here to see the February 2009 numbers - definitely encouraging)

Months until Rev3 Quassy: 3 - are you registered yet?  Use my code TRAKKERS115 to get $10 off your registration.

Days until spring:  19

Have a great week!!