Sunday, April 24, 2011

The Sunday Report

Happy Easter!  Today of all days I am thankful for a Savior who is risen indeed.

We had a lovely day of family today.  In addition to Easter, it was also Kel's 40th birthday today, and Ryan's 8th birthday was Friday.  We had a big celebration yesterday, with lots of cake...lots of cake.  There might have been some cake eating going on today too.  Cake with a side of malted milk eggs.


Anyhoo, it was an exciting week even without the cake.  Ryan was on spring break.  We had plans to get some errands done on Thursday, but reality struck (again) in the middle of the night with some pukey wake-up calls from Noah.  He seemed better in the morning with no incidents as we neared 11 a.m., so I, in all my motherly wisdom, decided we would get our errands done.  Everything was going swimmingly...until it wasn't anymore.  As I was cruising down the interstate to our destination, Noah screams out, "I'm going to be sick!"  I pull over as I desperately seek some sort of container, then realize the dress I was going to return was in a plastic shopping bag.  I get the dress out of the bag, throw the car into park as we swerve onto the shoulder, and get the bag back there just in the nick of time.

Then Ryan starts to gag.  Great.  A pity puke.

I give Ryan my best mommy look and say, "You are not allowed to throw-up.  Look the other way and breathe through your mouth."  While Noah continues with his business, I search for another vomit vessel.  I find a water bottle, tear off the cap and give it to Ryan, all the while comforting Noah and sternly reminding Ryan to look the other way.

"Oh, Noah.  I'm so sorry, Bubba. [RYAN! LOOK THE OTHER WAY!] It's going to be okay, honey. [BREATHE THROUGH YOUR MOUTH!!] Oh, Buddy.  I'm sorry. [DO NOT THROW UP!]"

Thankfully, Ryan was able to control his urges, and then I drove home with a bag full of puke in the front seat. I was afraid to tie the bag shut just in case another wave hit.

Fun times for sure.

Noah was fully recovered on Friday, and no one else seemed to pick up his little bug, so the partying (and the cake) went ahead as planned.

I was even able to get a bit of training in this week!  Here are the numbers:

Swim:  2h 5500 yds
Bike: 4h 42m 25s 61.79 mi
Run:  2h 38m 43s 15.78 mi

Total:  9h 21m 9s

...and a whole lot of cake.

Wednesday, April 20, 2011

How Do You Do It? Practical Tips for the Busy Triathlete

I have kind of a crazy life.  No, wait.  Let me rephrase that.

I have a crazy life.

I am the mother of 2 boys (8 and 4), one who has special needs. I am a wife to a wonderful man who demands very little of me, and helps me more than he will ever know. I am a professional flutist and teach (full-time for this semester, part-time the rest of the time) at Ithaca College, which is a 1 hour 45 minute commute each way.  I am a triathlete coach and work at my local Y.  I am a member of a professional flute quartet.  I serve on the board of my local tri club.  I write a blog.  I try to be a good friend to my friends.

People often ask me how I manage to do everything.  "How do you find the time?" they say.

I think a lot of people shy away from exercising or trying that first 5k or jumping into that first sprint triathlon because they think they don't have enough time.  I think that is a legitimate fear too.  We are all busy, BUT (and here is the big but) you can find time to anything that you really love.  Passion, however, only takes you so far.  There is definitely a practical side to finding time to get everything done and remain sane.  (I know I told you I'm crazy, but you know what I mean.)

So, just for you, here are some practical tips for the busy triathlete.

1.  Schedule, schedule, schedule.  I schedule everything.  I use Google Calendar, which is great because it syncs with my phone and gives me little messages when something is coming up.  On my busiest days, I even schedule my workouts, so I don't have an excuse to not get them done.  The other thing I like to do is schedule in buffer time.  I'm still not great at this.  It always takes me longer to do things than I think, but I'm starting to figure out that if my swim is 1 hour, I need to schedule 1.5 hours so I can actually change before and after.  This is a very simple thing, but how many times have you nixed a workout because all of a sudden there just isn't enough time?

2.  Plan ahead.  Pack your gym bag the night before.  Write out your swim workout before you get to the pool.  Pack your lunch and snacks so you never go hungry and have to eat crap.  Prepare your water bottles and nutrition the night before an early morning ride.

3.  Squeeze in workouts when you can.  I try to get my workouts done at times that don't interfere with family time.  That doesn't always work, but I try.  That means I usually workout during the day while the boys are at school.  On the days that I work in Ithaca, I have to squeeze in a workout in the evening after the boys bedtime.  Now here is a secret.  When I come home from work and know I have a workout to do later in the evening, I will go ahead and put on my workout clothes, so I am ready to go as soon as they are in bed.  It's not so much to save time as it is to keep me from making an excuse to not train.  Who wants to sit in front of the t.v. in bike shorts?

4.  Motivate yourself with rewards when needed.  Have a favorite television show?  Only watch it when you are on the trainer.  Have a great audiobook?  Only listen to it when you are running.  Want some wine or some chocolate?  Only have it after the workout is complete.  I'm not saying you need to reward yourself EVERY time, but sometimes a little extra incentive is needed to get the job done.

5.  Prioritize.  Life ebbs and flows. Training will not always come first, so don't beat yourself up if you miss a workout because you just ran out of time, or you had a family event, or you wanted to go for a walk with your kids.  Life is short.  One of my dirty little secrets in this category is that my house is totally messy, and most of the time I really just don't care.  I'm pretty sure my kids are not going to look back on their childhood and say, "Gosh, our house was so messy.  I really wish Mommy would have cleaned more."

6.  Support.  I absolutely could not live this life without the support of my husband.  He keeps me grounded in a way that no other person can.  He is real with me, but still lets me chase my dreams too.  If you have a significant other, make sure they are on board with your training schedule.  We have a white board calendar in our kitchen that we both use whenever there is an event during what we would consider "family time."  Obviously I'm not writing down every workout I'm doing on there, but if I have a ride coming up on a Saturday morning, I will write that down, so Kel knows.  It's not a perfect system, but we try to talk things through if there is a conflict.

7.  Know when to step back.  These past few months have been very difficult for me.  I've had a lot, probably too much, on my plate.  After much thought, I had to pull back from some of the things I do.  It was a very hard decision because I enjoy all of the things I do, but the fact of the matter is, I cannot do everything.  And if I try to do too much, I end up not doing anything well, including being a mommy which is my most important job.

8.  Remember why you are doing it.  Are you trying to be more healthy for your kids, your family, yourself?  Remind yourself daily of that.  Are you having fun?  Are you smiling?  If you find yourself complaining about every workout and every little thing, maybe you need to step back and remember the why.

I'm sure there is nothing new here, but I just felt the need to put this out there.  This is how I do it.  It isn't perfect and it is certainly not always pretty, but it's fun and I love it and I wouldn't have it any other way.  Messy house and all!

Monday, April 18, 2011

A Trimommylife Garage Sale!

With the addition of Miss Artemis Blue to our household and TYR as a Team Trakkers sponsor, we've had some extra tri-related things lying around the house.  So, in the tradition of spring cleaning, I am having a garage sale.  If you see anything you are interested in, please email me privately at  Please ask general questions in the comments, and I will answer them in the comments.

Item #1

2008 Cervelo P2SL 54 cm(aka Buttercup).  Ridden for two seasons.  Tuned up on Friday and ready to go.  
$1000 (does not include shipping and handling) 

Frame: 2008 Cervelo P2SL 54 cm – Aluminum
Fork: Wolf TT Carbon
Front Derailleur: Shimano Ultegra FD-6600
Rear Derailleur: Shimano Ultegra RD-6600
Shifters: Shimano Dura-Ace Bar-End
Chainrings – FSA 34 & 50
Cassette – Shimano Ultegra CS-6600 12-25
Chain – Mavic (Brand New)
 Brake Calipers: Cervelo Mach 2
Brake Levers: Vision Aero Levers
Crankset: FSA Gossamer Compact MegaExo
Bottom Bracket: FSA Gossamer MegaExo
Pedals: None (buyer provides)
Seat: Oval Concepts (brand new)
Seatpost: Cervelo Aero Aluminum – 2-Position
Stem: FSA Vision Aluminum, 80 deg. Reversible

Aerobars: Profile Design
Wheels (aluminum, clincher, 700mm): 
       Front - Shimano WH-R500 (822g) 24mm
       Rear - Shimano WH-R500 (1078g) 24mm

 Item #2

Mavic Cosmic Carbone Race Wheels (Front & Rear)
$800 (does not include shipping and handling)

      52mm Depth
      700c Alloy Clincher Rims with Bonded Carbon Fiber Fairings
      Front -  787g
      Rear – 978g
      No Cassette, but includes Shimano Hub and 2mm Mavic spacer shim

      (2) Mavic Quick-Releases
      (2)Mavic Wheel Bags 

Item #3

2010 Quintana Roo Superfull Wetsuit.  Women's Medium
Worn ~10 times.  
$225 (does not include shipping and handling)

  • (From the QR Website)
  • Sharkskin forearm panel that creates more turbulence on the forearm plant and pull through
  • Break away zipper 
  • Larger QR quick release ankle for faster removal after swim
  • The internal neck gusset prevents water flow into suit through the neck while swimming
  • Type 40 Neoprene chest, arms, and side panels offer more stretch than any other material
  • Virtual Pull Buoy (VPB) gives the feeling of swimming downhill by improving body rotation in the water. VPB joins different thicknesses of material around the thighs to help improve your rotation axis in the water
  • Double wall seam construction on the sleeves and sides to prevent stress on the 1.5mm and 2mm panels

For wetsuit sizing click here.  I feel this ran a little big.  I'm 5'8" and 150 and the medium was perfect.

Please shoot me an email at if you see something you just have to have!  

Happy shopping!!

Sunday, April 17, 2011

The Sunday Report

Aren't Sundays so bittersweet?

I've had a pretty good week.  This week was my last crazy week of the semester.  I taught Monday, Tuesday and Wednesday, had a performance on Thursday night, and graded a recital Saturday night all in Ithaca.  The semester is really winding down from here, and I'm really looking forward to returning to a more normal routine for the summer.

Despite all of the craziness and travel this week, I was still able to get in a pretty good week of training.  I didn't hit all of my workouts, but when you lead a crazy life, you pretty much take what you can get!

Swim:  45m 2000 yds
Bike: 5h 1m 58s 47.57 mi
Run:  2h 52m 18s 17.33 mi

Total:  8h 39m 16s

I am especially pleased with my run numbers.  I'm starting to feel stronger on each and every run.  I have also started to remind myself on a daily basis that "I am a runner."  This may seem kind of silly, but I find it helps me so much to speak that which (I want to) believe.  I may not be there yet, but I believe in the power of words to help us reach goals.  You should try it!!

This week Ryan is on spring break, so after working M-W, Ryan, Noah and I are going to have some quality mommy time.  I'm not sure how these plans will mesh with training, but life goes on!!

Have a great week!

Saturday, April 16, 2011


*I have earned 29 stars in my nutrition reward program. That latte yesterday was soooo good!
*I had a little run-in with a bag of graham crackers last night. It wasn't pretty.
*I didn't get any points for that, in case you were wondering.
*I sitting in my car right now wishing the rain would stop before I have to go grade a recital.
*I don't think my wish will come true.
*Whenever I hear an interview with or about Chrissie Wellington I always have this little fantasy that whenever I do my first 140.6 I will discover that I am really, really good at it.
*I guess there is a reason they call them fantasies.
*Ryan has been super congested and wheezing, so I took him to the Dr. yesterday. She prescribed steroids, and on my way out said, "By the way, these will make him very hyper." Fantastic. Just what we need on a rainy weekend.
*Miss Artemis Blue (my new Kestrel) is all ready for her maiden voyage outside. I took her over to Geneva Bikes yesterday for a few tweaks. All I need now is some good weather and some free time.
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Wednesday, April 13, 2011

Thank You...I think

Today while I was out running in the rain, I passed an old man who was out for a walk and he said, "You get an A for being hearty."  I said, "Thanks" with a smile and kept going.  I thought that I would have rather him given me an A for being skinny or fit or fast, but I'll take my compliments when I get them.

Then I started thinking about those compliments that people give you that are not really compliments.  It was funny to me while I was running, so I decided to share my list with you.

*You look so healthy!
*Wow! You got your hair cut!
*You are just glowing!
*How did you do in your little race?
*Your hair is getting so long!
*That outfit is something else!
*You're so lucky you don't have to worry about your weight.

In defense of the compliment givers, I'm sure their intentions were good...most of the time, anyway!

Feel free to add to the list!  Maybe I should save them for my best enemy!!

Sunday, April 10, 2011

The Sunday Report

And now for the numbers:

Swim:  1h 55m 5300 yds
Bike:  6h 16m 1s 82.44 mi still on the trainer
Run:  1h 50m 10s 10.98 mi
Strength:  20m

Total:  10h 23m 10s

Despite the fairly good numbers and running miles FINALLY into double digits for the week, this was a lackluster week of just going through the motions.  I can only go up from here, that is for sure.

My nutrition really lacked last week, mostly from stress and funk.  I have decided to try a new strategy this month.  In keeping with a system that works really well for my boys, I have decided to implement a reward system for myself.  I have downloaded a counter app on my phone, and every time I make a good choice instead of a bad one I will give myself a star on the counter (i.e. today at the grocery store I didn't buy any chocolate - that would be good for one star.)  Here is how I will reward myself:

25 stars = 1 latte (I will not be getting lattes unless I have earned them.  I also realize that I probably shouldn't be rewarding myself with food or drinks, but I really love lattes and can't just cut them out, nor can I let myself keep having them whenever I want.)

100 stars = something special for myself like a pedicure, a massage, or something that I have been wanting

When I get to 100 I will start over again.   It works great for my 4 and 7 year olds - we'll see how it works for mommy!!

I also had a realization this week about the kind of athlete I am.  Most triathletes I know look forward to the hardcore kind of workouts - tempo, mile repeats, all out efforts.  Me - not so much.  I like the good old boring zone 2 workouts.  I do not like to suffer.  What does that say about me?  As a coach, I feel like I mostly have to hold people back from going too hard or doing too much.  I'm not sure what to think about myself.  It's not that I don't like going fast.  I certainly want to be fast.  I just don't want to hurt in order to be able to do it.  I need to learn how to embrace the hurt a little more if I am going to achieve certain goals I have for myself.

Do you like workouts that put you in the pain cave or would you rather go long and easy?

Have a wonderful week!  Happy training!

Lost and Found

Lost:  mojo, motivation, general desire to train or eat well.  Lost around March 30th, not sure where or why.

Found:  today on Kellogg Road, somewhere between miles 4 and 5 of a six mile run...the best run I've had in a very long time.

Yep, I was afraid I had lost it.  I had no desire to do anything.  I have been cutting my workouts short or trying to talk myself out of them all week long.  I have also been eating whatever I want, which, trust me, is not a good thing.  I was definitely in a funk.  I was considering pulling out of some races.  I even told Kel I thought I might be depressed and that was why I was eating bowls of cereal.  He told me depressed people don't eat when I tried to convince him to go out last night and buy some ice cream.

Then today, I went for an hour-long run on my favorite road that has been snowed in all winter.  I ran without music and just listened to my head and my heart and my breath.  I wore short sleeves and capri running pants.  I saw a policeman playing with his K-9 partner in a field.  I heard the peepers that assured me spring is finally here.  I left the judgement at home.  I didn't think about my pace or racing or anyone I might be competing against. I just ran, and it was a beautiful thing.

Lost and found.  Sometimes we don't appreciate the things we have until we have lost them.  And the finding is made that much better by knowing how much we have missed them.

Wednesday, April 6, 2011

NYC in Pictures

Just a few pictures from the weekend...

Dinner at Cornelia Street Cafe

Rainy Friday in Times Square


Good food makes me feel like smoking a fork.

Great show to catch if you can.

Sunday, April 3, 2011

The Sunday Report

This will be super quick.

I had a wonderful girl's weekend in New York City with my sister.  It brought me so much joy, and rest, and peace to spend time with her.  She took all the pics, so hopefully I'll have some soon to share.

This was a total recovery week for me.  I did do a swim test and an LT bike test earlier in the week, and those always hurt, but at least they are over quickly!!  I took Friday through Sunday off completely and have no regrets!  I just checked Training Peaks, and Coach Mary has me doing a little over 11 hours, so I'm excited to get going!

I also had a super indulgent eating/drinking weekend, and tomorrow I'm back on the Primal wagon.  I'm actually looking forward to it, believe it or not!  Three days of splurging is more than enough for me!

Have a wonderful week and happy training!