Saratoga Springs Tri - 2

2 in more than one way, you'll see.  I did this tri last year for the first time and was super impressed with the whole thing, organization, course, prizes, everything.  And this year was no exception!  Sprint only, open water, put on by regular people,  not regular race directors and yet they do such a professional job.  This is a race worth your time and the entry fee is very reasonable.

Swim 11:33 - last year there were big tall smooth waves, this year once we got out of the sheltered harbor there were waves, but choppier.  It wasn't quite as fun a swim as last year and I saw some people struggling, but not too bad.  I made up a lot of ground on the men here being a stronger swimmer, it felt good.  Water temp was colder than I expected after the rumors of 80+ degree water, but certainly wasn't cold.

Both transitions were smooth so I won't cover them beyond that

Bike 36.49- I went out strong and all I remember was as we were heading southwest toward the turnaround, I was surprsied to not see any men yet.  They started up to 10 minutes ahead of me and yet it seemed like they should have been heading back minutes ago.  Felt good the whole bike.  Saw my same green bike twice behind me and it's a weird feeling.  I told one guy on it that I passed that they like to go fast, pick it up  :)  I said it in a nice joking way I promise, or maybe I just thought it and told him nice bike as I passed.  Got to see my friend Becky coming down from her neighborhood to watch just as I was heading back down in to T2.  Forgive the lack of detail, it's been a while since the race and details escape me.  I am happy though that I finally had the fastest bike split for the women, hardly ever happens.  May not have been as good of competition as other races, but I've been working on the bike for a few years and I was happy to see this at least.

Run 20:07 - Went out fast not knowing how far ahead I was, saw Becky as I headed out on the first section.  A friend of mine, one of the race directors, Blake, came riding by me on this little mini dirt bike and got me excited saying something about prize money.  I passed a few men I was looking to and kept up a good effort until the last 1/4 mile when I started feeling a little fatigue.  Finish line is a great downhill maybe 1/4 mile stretch facing the lake with a big timing clock and big red arch and spectators.  Perfect!

1:09.27  which looks like 1 second faster than last year.  I'm guessing the bike was longer or windier this year and the swim shorter since I was 5 months pregnant then and pretty sure not only 1 second slower than this year  :)  Enjoyed some of the great post race food (seriously, there's such a great variety there, it's appreciated!) and chatted with Becky and other friends.  Wandered over to glance at results not thinking much of it, and low and behold I saw my name....in 2nd place....overall....with the MEN!

I'm not sure how, if the couple men below me that I've never beat just had a hard day especially with the swim or what, but wow!  That was exciting!  Awards were great, plenty of raffles and I once again came home with more money than I paid to race and drive down and back.  Love this race!

I did it!

and it's over, and that's a good thing!  Ultimate Relay, man that was hard, probably the hardest race I've ever done, yes probably harder than Ironman. 12 hours and 59 minutes of long hard hot hilly work.

I don't want to give the whole report here yet because I want pics involved (yes it's going to be a looong post), and my husband used the GoPro camera the whole way so that will be way fun to put a video together of the day, but that's a while coming and I care about you all enough to give you a brief synopsis (and very long run on sentences).

1st swim was a very choppy start, really enjoyed the 1st ride but I did flat out partway through where I moved to 2nd solo woman.  Jer came quickly to my rescue though and I was back in buisness.  1st run was good, felt fast, but still controlled, made up ground on the lead lady.
2nd swim was good temp wise as I had no wetsuit, very muddy.  2nd bike had a beast of a hill up and out, 2nd run I started to bonk.  It was a flat run yes, but exposed and very hot.  I took a few white pills I found in my race belt, have no idea what they were, but I took them anyway (I'm sure they were just some electrolyte pill).

3rd swim was tricky.  Waves and wind made it difficult to swim half of it and the water was cold enough and I'd been pushing my body long enough that I was getting cold and a little concerned.  Was grateful to be out.  Took my time in that transition and changed my gameplan to complete vs compete.  My husband filled my pockets with food and pills and said to eat it all gone by the next transition.  3rd ride was long and hard.  Fierce head wind then cross wind, ran out of water and got almost desperate enough to knock on someone's door, thankfully Jer finally met me along the way and refueled me (and forced me to eat a creamie).  Finally a tail wind the last 10 or so miles of that 33.  I went into the 3rd run thinking of it as a hike.  I did run the flats and downs but the hike plan was a good one and I was fairly pleased with how it went.  Hot as snot though and very hilly.

Whew!  4th swim and I didn't trust my exhaustion so we got my wetsuit on, no questions asked.  Smart move.  Finally got through that swim too (they weren't super duper hard, I was grateful not to be as jello as I expected for them, they just seemed to be a lot of work and take forever) and hopped on the bike for the last ride.  It was a good one and although I was watching the mileage and knew exactly how much farther I had, the last mile seemed to drag on forever.  It was a lonely ride as was the last run.  I was happy to see all of my family waiting for me at transition including my parents and baby.  I didn't want to head out on that last run but of course I did, I didn't want to quit, just wanted to be done already.  It was again hilly and was lonely and dragged on endlessly.  My body was so tired and depleted and my back hurt and I've never walked so much in a race as I did in that run.

But then the finish came, it finally came!  A sweet friend, Jason, the mens solo winner and something crazy like 6th overall waited around just to watch me finish and I heard him yelling down the street.  Ran through the finish with my husband and older 3 kids and I was done!  I did it.  The finish was quiet and nothing excited which is I think why I'm not super exuberant about the whole thing right now, but I think it's also becuase I'm very drained and tired and I have nothing to compare this too because it's so unique.  I'm proud to have done it though and not have hurt myself.  I didn't want to run into any scary sinereos where I would have to consider dropping for my own safety and thankfullly I avoided that.  It was very long and hot and hilly and hard but I did it.  I talked to so many great people on the course, made a few new friends, found a few blogstalkers (who I love!) and was inspired by people.  My kids were a joy to see along the way and my husband was amazing.  He was so positive and supportive the whole way and made sure I had everything I needed.  He was such an amazing race crew.  Thanks to TriUtah for putting it on as well.  Of course there are suggestions I have for next year as this is a new race, but I think it went well overall.  More details and pics to come!  Thanks for all the congrats people have wished me already on Facebook!

My crew

Did I mention I'm doing an Ironman...in 9 days?!

Well I am!  Sorta  :)

There is a brand new 133 mile race here in Utah this year called the Ultimate Relay and I'm lucky enough to be one of the 10 or so that get to try it SOLO!  As difficult as it might be to imagine with the variety triathlon already is I was getting a little bored with regular triathlon.  Not ready to retire or anything, just wanted something more, something different.  I'd seen races like the SOS in New York and a similar smaller one in Michigan near my sister's home, and was SO intrigued!  I wrote a blog post about it last year here. 

Anyway, when the race director emailed me asking if I'd be interested in doing this (they wanted to hand pick who they let do it solo this first year to be cautious and safe as it is quite the undertaking), I was still pregnant I do believe, but I said YES!  I'm super excited about this new venture, it's so unique.  Here's the run down:

We basically do about an olympic distance triathlon....4 times.  133 miles between 4 lakes.
Swim 1000 meters in Pineview Reservoir, bike over a mountain (climbing aprox 1150 ft in 4 miles) and down and along a false flat for a total of 41 miles, then run 6 miles on a hot somewhat hilly trail alongside East Canyon Reservoir.  After that I hope to be more than ready to swim the 1000 meters there, and jump back on the bike for another 21 miles which shouldn't be too bad after the short but really steep climb out of East Canyon toward Henefer.  Run 6 more miles on a flat straight dirt path then jump in Echo Reservoir for 1000 meters.  Back on the bike for a scenic and temperate 32 mile ride past Rockport Reservoir and through Oakley, Kamas, and into Francis.  6 mile up and down run along the perimeter trail of Jordanelle (Rockcliff side) then the final 1000 meter dip there.  Last 13 miles on the bike with a climb out of the Rockcliff area and a long descent into Midway where the final 6 mile run will be on streets around the finish line.  Tired yet?  :)

I have really been trying to train as smart and as much as I can for this.  Yes my baby is only 5 months old and I really sat out the first 2 months of her life training wise recovering from the hemorrhage, but I'm counting on the years and years of endurance base I have and I've tried to put the best training forward I can.  While the last couple months have made me nervous because I just felt more unprepared every training session, I think I'm finally hitting it and feeling ready as of Saturday's race.  I have ridden every part of the course now, and run all the routes except in Midway but I have ridden on those streets before so I'm pretty familiar with it.  By then it will just be survival mode as it is!
So I'm feeling ready and really excited!  Such a new and cool adventure.  My husband (and hopefully 3 older kids) will follow me in the van from lake to lake and set up my transition areas and prepare and stock my nutrition.  I'm excited for a crew, something ultra runners have that I was looking forward to as I've pondered ultra running over the last year or two.  My baby will be with my mom as that's way too long in a car for her and my husband would go crazy trying to help me and take care of her.  I am counting on my parents to come up for the final leg though as I'd love to have everyone there for the finish and for a picture after.  That sweet baby has put up with a frequently sweaty mommy for the last few months, she needs to be in the photo too  :) 

I really only have a few concerns with this race.  1) will Ella be ok with bottles all day while I'm gone?  She takes a bottle or two every week from my husband while I'm training, but never more than one a day.  2)  Will I be ok not nursing all day??  I've only been away form her about 6 hours at a time and have been fine then, heavy, but not painfully engorged or anything, but this will be more like 12 hours away from her or my pump.  3) Will my saddle sores cooperate?  They're much better today than Saturday, but I do plan on packing real big padded bike shorts which I may have to change into after the swim at Echo.  I would like to do well and don't want to be sitting up wincing in the saddle the last 6 hours of the day.  4)  Will I just be too heavy to move the last part of the race?  We shall see.  I am a big believer in positive thinking and I picture being fine, but you never know.  5) last one, I will wear a wetsuit at the first swim because I'll be dry and have time to put it on, but may not be able to the last 3 lakes.  I'm a big baby when it comes to cold water, but I want to do well (ok, I'll just sneak it in here conspicuously....I would like to win the women's solo division.  There, I said it.  I won't be angry if I don't, but I have to have a goal beyond finishing right?) and may not have time or energy (putting a wetsuit on a sweaty body is hard work!  They are only 15 minute-ish swims, I should be able to tough it out for that long.  Yes, wetsuits are always faster, and safer, but where it's only 1000 meters, it may be more time and effort than it's worth to put a wetsuit on in the later swims.

So there it is.  This race is coming quick!  August 4th!  Just last night I had my first feelings like I did about Ironman St Geoge in 2002.  The feelings of "oh my gosh, it's almost over, almost done!" even though it hasn't even started.  I tell you, in my opinion, the training journey's of these long races are just as meaningful if not more sometimes, than the race itself.  Nevertheless, bring it! I'm ready, lets do this thing!

Stansbury

So I haven't raced in almost 2 months, haven't done an oly distance in 2 years so decided last minute (as is the story of my life) to sign up.
I enjoy having our kids there but it's not super convenient but I have missed having them there. Life with Altra and a new baby means i have to leave the kids with grandma to race sometimes and that it's easier to leave the kiddos home with dad when we have a baby. Actually my husband generally stresses out regardless and isn't always the funnest to be around at a race. He gets more stressed than I do and I get that handling 4 kids is stressful, but love, I do it everyday :)

Sorry, getting sidetracked. My point is they were there and I was grateful to hear and see them and play by the water with them after.
As soon as we got there I rushed to sign up, set up, and fill the baby up :)

Swim - Not the best time but not bad. Zero visibility and stinky water but a nice temp and pretty color :) I appreciated not feeling all sloppy and rushed in my stroke but pretty long an strong. Very hard to sight on the long length that we did twice but I found a tall tree to sight off of behind the buoy so it worked out

Bike - saddle sores. Oh the saddle sores. Really I've been dealing with them since our baby was born 5 months ago, but they've flared up bad this week. I just couldn't sit comfortably which meant little power. I also think I got stung by a bee on the way back. Oh well. I did really want to see how well I'd do with the extra time I've been putting into the bike.

No I didn't ride like that the whole time but it may have been more comfortable

Run - hallelujah a great run! I've been discouraged by my run since having Ella. They've just felt weak and uncoordinated. This one though felt like a pre Ella run and I am so glad to feel it! 43:something and I'll take it!

Running in a new mystery Altra shoe, always fun being around prototypes

So I started 4th overall and ended 4th overall and I'm happy with that. There were some great ladies there and while I would've like to have seen what I could have really put out on the bike I'm pretty satisfied with my race. It is so much easier to race when only worrying about your own race and not the place.
Really looking forward to my big race on August 4th which I will preview in a soon to be written post

A little family love

I had the privledge of being interviewed about being an active mom and needed to send the writer some photos and had such a fun time looking back at them I had to whip up a slide show quick to post.  Many of these are right from this blog, but it's nice to be able to look at them in one place.  Yes, some are of me, but most are of my most favorite people!  Enjoy!

You win some, you lose some....

you stink some :)

So here it is, my Salem report.  I decided last minute (of course, story of my life) to do Salem.  I've done it 3 times before and while I'm not in as good of shape as I was the last 2 times I figured I was pretty good and it would be a good chance to see where I stack up right now.  And it usually draws good competition and lots of friends and I hadn't done it in two years.  So of course Jer had an event to be to but he took the older kids and they camped out the night before, that's fun, I'm glad we can do things like that with them.  My mother in law is great about watching the kids Saturday mornings when we both have conflicting events between work and racing but I don't want to wear out my welcome.  I dropped my sweet baby Ella off with my Aunt and cousins about 15 minutes away from the race and headed down to set up.  Was nice to chat with Jeanette (thanks for saving me a spot!) and lots of other friends down there.

Swim - I feel like so many of my at least open water swims in races just feel so uncoordinated and anaerobic.  Not always anaerobic I guess, but generally uncoordinated.  Not like I can't swim in open water, I guess it just feels like my stroke is chaotic in open water.  Maybe it's just I want to settle in and swim long and strong.  I guess trying to push the pace just feels choppy to me.  But anyway, water temp was great and water wasn't slimy, that's always a plus!  Swam near Jeanette the whole time and came out of the water with her.  Pretty happy with my time, the same or better than my best years.

T1 - haha, a little rusty I guess.  I don't know where my mind was, I take pride in good fast efficient transitions, but this one was a little off.  Ran to the bike, got the wetsuit off, grabbed my bike......with my helmet still on the handle bars.  Whoops.  So balancing my bike on my leg I grabbed my helmet, proceeded to drop my sunglasses and have a lens pop out, almost drop my bike while buckling helmet and THEN off I went  :)  I was worried a bit about biking without sunglasses since I wear contacts that dry out, but it was fine.

Bike - bike was good.  It wasn't too painful, but I didn't feel like I was taking it super easy or anything.  Still feel a lack of power from usual, but not as bad as Spring Sprint.  Comfortable in aero.  Really appreciated all the imperfections in the road being spray painted white, so nice not to have to worry about that.  Thankful for the cheers I hear too.  Second loop was a little hairy with bikers all over the road.  Did my share of yelling 'ride on the right, pass on the left!' Pretty pleased with my bike, but could have been more aggressive with more fitness

T2 - fine, no big deal

Run - you may be asking yourself why I titled my post as I did.  Here's where the stink part comes in.  I just didn't have any gas in the tank, and legs to run on.  Uhg!  I LOVE the run portion of triathlon.  I generally still feel strong despite learning to push the bike harder, and even if I'm tired I find a way to push the run.  I almost always have one of the best run splits, I just love to feel strong here.  But not today.  I took off running fast out of T2 because I knew the 4th place elite wave girl had to be close behind me and she is a really good runner.  Ran hard for about 1/2 a mile and just kind of died.  Kept running, but not at a very good pace, basically just doing whatever I could.  I was pushing to keep a reasonable pace, not pushing to race.  I kind of knew it was a matter of time before she showed up but by mile 2.5 she still hadn't and I thought maybe there was a chance I could hold on.  Wasn't feeling super competitive mentally, but was still trying my best.  Then she passed me and I kind of gave up  :(  We exchanged 'good job's and off she went.  I didn't stop or anything, but I just kind of eased up a little and just ran to finish.  Didn't even try to chase her, just ran to finish.

 

So in the end I was actually 5th since an age grouper took 3rd overall.  Everyones run was slower on the slightly different but more uphill course, but I'm guessing mine was a good 2-2.5 minutes slower than what I would have expected.  Swim was right where I'm happy with for now, bike was still slower than I'd like but not horrible, but the run, I never run that slow.  First time for everything eh?

I overestimated myself.  I didn't even consider that my legs would still be tired from Timp Trail the week before.  Lame, I know.  You'd think I know better by now.  I think a combination of I'm just not in amazing shape yet and dead legs from a hard climbing and descending trail half marathon just did me in.  I was pretty discouraged with the race after, couldn't really find any good in it other than I got some speedwork for the week I guess.  Sat next to amazing athlete and former boss David Warden waiting for awards and he said something that stuck with me.  He said he has an athlete who had a bad race at IMSG and he's on the verge of quitting the sport.  David told him
You're not only as good or as bad as your last race. 
Your last race doesn't define you as an athlete.  Just because I had a bad race at Salem doesn't mean I'm a slow, will never be fast again athlete.  I need to remember that and not let myself get discouraged.

I need to also remember to always be grateful for a healthy able body.  I have friends that are struck with injury or illness and can't race at all.  I've been there done that and I'm not there now, I need to be grateful I can get out there and do this at all, even if it's not as fast as I want.

The last thought I had that day was that maybe I need to stop having placement goals, at least at some races.  I really wanted to podium at this race, I would have been thrilled with 3rd place.  I know, I know, 5th isn't that far off, but podium is something special for me and special to me about this race (my last 2 races have been on the podium).  Not making it up there really discouraged me, just made me want to pack up and head out, no point in sticking around.  I did stick around to watch awards and clap and cheer for others.  So maybe instead of place goals at some races it's better that I set time goals for myself.  That can be hard because no course is equal to another and although I've done most the courses in the state and compare to past times there, I haven't done them all.  Anyway, I'm rambling now.  I just hate it when I get so mad at myself and discouraged and negative.  These things are supposed to be fun.  I'm taking time away from my family to do it.  I'm not getting paid to do it.  No one makes me do it.  I should have fun.  I certainly enjoy being competitive and that's an important part of the sport to me, but I need to learn to be ok with a bad race now and again.

I'm not as bad as my last race, I'm a good athlete.

A good Timp Trail half marathon humbling

From the time I knew my due date with our baby I knew Timp Trail Half Marathon would be the first race I'd really focus on.  I ran it last year and just loved it!  It's what's inspired me to put more effort into getting into ultra running later this year.  I told myself not to have any expectations with this race placement or time wise.  This was just a celebration of my giving birth and getting back into competition, and a chance to measure my current fitness after working for 8 weeks (I know, I know, that's fast.  I feel like I have the background to do this though and have built up slowly as I wrote in the post below).  The weather was great!  This winter and spring have been very mild and so unlike the 2 years past the trail was dry and packed.  The sky was clouded, winds still, temperature in the 50's.  I was never cold and wishing for layers and in fact was warm from the get go.  Glad I didn't pack any layers with me.  On my feet were my Altra Lone Peaks.  Wore my Intuitions last year, appreciated the rock plate and better traction and lugs of the Lone Peak for this race.  Wore my UltrAspire Surge pack which I love.  Love that it doesn't feel like any weight at all on my shoulders, doesn't bounce around much (not enough to bother me, and less bounce than a waist pack, I think it's just the water sloshing in the bladder), and holds things great in the front pockets.

So here's the run down.  The miles passed quickly luckily (except the last mile that seemed like 5)  I felt about the same as last year until mile 7.5 or so.  It was a little harder to climb until then, but I remember being pretty out of breath last year too on those.  Ran with a really nice guy Shad for 5 or so miles.  Nice to talk to someone in a similar situation: young kids, on a budget, little time to train, etc.  Ah the life  :)  He did great and ended up beating my by several minutes.

As soon as we entered Dry Canyon at about 7.5 there are maybe a dozen steps to get going.  Man they were at least 12 inches high and oh boy did they burn the legs.  I speed walked like I did last year in the steep uphill sections but don't think I was moving quite as fast on those climbs the whole time.  Once we finally got out of the canyon about mile 9.5 or 10 I was hoping to open up and fly like I did last year, but the legs just weren't quite there.  They were tired and weak and just weren't supporting me as well as I'd like to be aggressive.  My footing didn't feel super confident either.  Bummer.  Just a lack of time on real trail since Ella I think.  Not much time to get to the mountains when I'm a nursing mom and my husband is always working.  Oh well, my family comes first so I'll do the best I can with what I have right now.  I was a little nervous passing the point where I fell last year, but I was fine.  Did catch a rock with my toe almost crashed and man does that sky rocket the heart rate!  That last mile felt like it took forever and my legs were tired but not burning, just difficult to keep them under me and stable in difficult steep downhill terrain.  Was amazing to see one of our Altra coworkers Brian Beckstead fly by me downhill at suicide pace at mile 25 or so of his trail marathon.  And other coworker Seth Wold broke the course record for the marathon by 35 minutes! Inspiring.  Scary, but inspiring  :)
Competition wise, here's how it went.  I led the race from .5 mile in to about mile 6 where a girl came powering down a hill in front of me.  No big deal, I was happy to be leading until then and just figured I'd let her go and not worry about it, still a long race and if I caught her I caught her.  She ran away a little but every time we'd get to significant uphill I'd catch up to her.  Eventually passed her right after the 8.6 mile aid station and knew I was better on the up and she was better on the down so I made as much ground as I could on the climb up and out of that canyon.  Once I finally got to the top I ran, but knew I didn't feel as good as last year so it was kind of a matter of time before she caught up.  She caught me about mile 10 and was out of there, I just hoped to maybe hang onto 2nd, but at least 3rd at that point.  I also wanted to beat my time of last year which I thought was 2:09 (actually 2:06).  Was somewhere between 11.5 and 12 when 2 other girls came screaming down in front of me. 
Well, see you later ladies!

So I finished in 2:17.  The finish line was stretched out a little from last year so I was basically 10 minutes slower than last year.  Really surprised me.  The conditions were much better this year and yes I'm not in as good as shape as last year, but I really thought I could match or beat my time because of the lack of mud.  I must have really have been flying on those 3 miles of downhill last year.  I know last year I felt much more confident in my legs and footing and really felt like I was flying.  Today I finished 3rd woman (the one that passed me early got lost), 2 minutes behind the first two ladies.  And I'm not sure how I feel about it.  Well I really should just be happy with it.  I didn't go in looking to win.  I pushed my body to it's limit, but I'm not thrilled with it's limit, I guess that's it.  And yet I shouldn't feel that way because I do have a 3 month old and took a 5 month break from running.  My biggest hold ups right now are I can tell my legs aren't as strong, I need more time on trail to practice my footing and downhill running.  If those last two were there I really think I could have won.  The other hold up right now is my pelvis.  I have been watching and tracking the pubic symphysis pain from the pregnancy since I started running 2 months ago and it had gone away in the last few weeks, even on my long runs.  Well, it kicked in good about mile 5 and I'm really feeling it now and will for a few days I'm sure.  I think the increased pace and challenging terrain upped the stress to that pubic symphysis joint.  I'll have to watch it and not bump the miles up much further for a month or two I think.  I do have a goal to get to trail marathon and trail 50k distance by the end of the year and I think that will be doable, I'll just need more time to let my body heal.  I'll still keep training obviously, I'll just need to still be cautious. 

I'm still a little mystified that I couldn't meet my time considering there were better conditions, but it is what it is.  I don't like to be upset with my results.  I ran with all my body would give me today.  I ran longer time wise today than I have in over 6 months and didn't bonk like I did in my last long run before this race.  Didn't have any nutrition or hydration issues and did see some beautiful terrain.  My husband asked me if I had fun and I wasn't sure how to answer.  It was hard.  Hard can be fun, but today was hard.  Last year was just so exciting for me, so many endorphins and felt so good all around.  This year was just harder but I am really happy to be out there doing this.  I lose perspective sometimes that I have a 3 month old and this is a lot more than most people would ever do, but I'm me, not another person.  I'll be happy with today.  It was hard, but I did it and I have a beautiful new baby to enjoy right now as well as 3 other great kids and a supportive husband.  I have great friends in this athletic community both local and online.  It was great to see many of them today.  I have a healthy body and I'm getting back into the training and competition that I love!  I'll take it!

A little postpartum core and running experience and advice

  I have come back to competition very quickly with each of my babies.  A few examples, I did a trail 8k 5 weeks after one baby, an open water sprint tri 7 weeks out, ran the St George Marathon 5 months after my last baby.  I was more cautious with my return to running after our 4th baby though because of the anemia I suffered because of hemorrhage and the fact that because of some really rough pubic symphysis pain, I stopped running all together in November.  So I basically took 5 months completely off of running.  Yes I still rode hard and swam, but it's not the same. I totally support cross running (obviously) but the impact of running has to be respected, the impact to my pelvis after having a baby and conditioning my muscles again.  I run in Altra foot shaped Zero Drop cushioned shoes and have workout history and cross train, so I don't worry about impact to my leg joints.  Someone just getting into running of course would want to watch the impact to their joints.  Programs like couch to 5k are a great resource for direct guidance in a very gradual program.

Core is another thing to strengthen after baby as it plays a huge role in everything we do, running included.  A quick note on core, any movement you do that causes a budge in the middle of your stomach where the abs have separated (as mine have) is a bad core strengthener.  I have to be very cautious with leg lifts from the floor and planks.  Any movement you do, focus on contracting and pulling the abs into the back and keep the belly flat to strengthen the very important transverse abdominals.

Anyway, I started running about 4 weeks postpartum and I realize that doesn't sound like very long to most people, but I started a lot smaller.  I was doing run/walk intervals for several weeks and didn't run 3 miles straight until 6.5 weeks and built up to a 10 mile long run (with 2 other shorter runs during the week) by 12 weeks.  The lesson here was that even though I could maybe have gone out harder and longer and sooner as I have in the past, I wanted to be safe. 

The last piece of education here I'll give is what my midwife of my 2nd child said.  She said that the best time to heal and strengthen the pelvic floor is right after baby.  The pelvic floor is responsible for preventing 'leaks' from urinary incontinence and holding the bladder and uterus in their proper positions and to not prolapse. I'm not a personal trainer but I've looked into resources for myself.  Some things I've done are kegals, reverse crunches and hip bridges as well as general aerobic activity.  Walking and running are great, gradual running.  Doing too much too soon too fast won't help, it will probably in fact hurt you.  If the pelvic floor isn't healed and strengthened well initially, it may not heal as completely later.  I have had 4 kids, 3 of them very big kids (9.5-10lbs).  I want to be active and competitive the rest of my life even if it's just with me, so I will take the time now to heal up well.

First tri back - Spring Sprint

It's been a few weeks, life's been busy between the baby and her 3 older siblings, my husband running his first marathon, and just life (note I did not say training, I am really struggling to find time and motivation to fit anything in, I'll do a separate post later).  Anyway, here it is.

As I have become accustomed to the last year or so, I just jump into races.  It's not the best way, but it's a way.  Really I decided a few days before the race to do it because they changed the bike course.  The old one had hills, but that's not the problem, I won't stray from a race just because of some hills.  But the old course had a technical downhill with very fast traffic, rough road on another fast section, and some very dangerous rail road tracks.  Just wasn't something I was interested in doing again (I'd already done it twice).  So this new course was a 2 loop relatively flat well maintained road course.  Sounds good, sign me up!

I live only 5 minutes from the venue, but thanks to life as an Altra Running family, my husband was at another expo in San Diego so I had to stay with my wonderful mother in law 25 minutes away just to get a babysitter.  Headed to the race site after baby thankfully woke up early enough to nurse before I left and then went back down to sleep.  I threw my bike in T1 and ran home to grab some shoes for the expo I was working at the finish line (we eat, sleep, and breath Altra I tell ya, our kids can sell the shoes, and have).  I appreciate that after this long in the sport I can do race set up in no time and not stress over it.  Now if it's a longer race and there's nutrition to think about that's one thing, but in a sprint like this all I need is my bike, bike shoes, helmet, sunglasses, running shoes, number, and visor.  Done.

If anything, it just gives me more time to chat.  Not that I really had it here between setting Altra and transition up and heading to the van to pump since my little baby wasn't with me.  But I do have to say how very sweet it was for so many people to stop and say hi to me, made me feel really good to have what felt like a 'welcome back' like that.  Triathlon is a great sport!
Headed into the pool, chatted with great people a bit and it was finally go time.  The swim was uneventful, I felt a little better than I expected.  My jersey floated around which stinks, but oh well.  Headed out of T1 in 2nd place behind childhood swimming friend and swimmer extraordinaire Jen Fredsall. 

Looked forward to the nice roads of the new bike course.  There is a big intersection not even a mile in that I worried a little bit about beforehand wondering how well it would be manned.  Well, unfortunately there was a biker layed out flat on the ground with cops around him.  Not even 10 people through that intersection and somebody got hit.  I mumbled something to the cops about "already, really?".  Thankfully that guy was ok, and on my second loop he was standing up, and even finished the race!  Sounds like his chin really did a number on the drivers windshield though...
Anyway, there were a couple other scary parts and although I do prefer the roads of the new course, there was definitely less traffic pulling out of neighborhoods and parking lots on the old course.  Kind of spooky.  I didn't feel super powerful, but was pleased to be comfortable in aero.  Passed Jen just before half way through the 1st loop.

Coasted into T2 getting ready for a flying dismount very slowly, overestimated how far away it was and kind of felt like a dork.  The run was tough.  Headed straight uphill and on grass and it was harder than I expected.  I was almost reduced to walking.  The first 2 miles of the run were difficult.  It felt very anaerobic and not very coordinated or fast, but I just kept on going the best I could.  The last mile was downhill and as per usual, I finally felt strong.  Ran into the oval and finished strong. 

Now interval starts are always difficult, you never know how you placed till results come out.  2 fit ladies came across the line several minutes after me, but I had no idea where they started in the water so couldn't determine how I did.  Anyway, they were posted and I hurried over nervously, and I pulled off the win!  Everyone kept asking me before the race how I thought I'd do and if I was going to win and as I told everyone, I really had no idea, I hadn't incorporated speedwork yet, and was just going to go see how it went.  I'm pretty pleased.  I know I am definately not 100% yet, but getting there.  I struggled with it last year some, not being as excited as I should be with a win, but I was really happy with this one and did a little elbow back hand in a fist Yes! move (haha, I have no idea if it has a real name).

I worked at the Altra table teaching people about the shoes for the next hour or two, such a fun thing to educate people and watch their faces light up when they try on the shoes.  It's a hard thing sometimes, to have to devote so much time to the company as a whole family, not just my husband, but it sure is neat to see the results and good things we're doing for people.  Anyway, awards finally started and the people around me told me to go up as I didn't even realize they were happening.  As second place climbed up I turned to her and smiled and said good job.  I really try hard to not come off as prudish, like I'll only talk to fast people.  I really try to befriend everyone around me and just be and appear friendly and not threatening or intimidating.  Anyway, the lady turned to me after my friendly hello and said "yeah and you only won by like 15-20 seconds and I hardly ever do these!".  Uh, ok.  It was actually closer to 45 seconds ;)  I really wanted to say "yes, and I just had a baby 2 months ago", but I didn't, I just smiled.  She and I will meet again at a big race this summer that I have just a little more motivation to train for now  :)

Breastfeeding and Running

A reader Laura made a comment about glad to hear of another nursing athletic mama out there and I'd been thinking of writing a post about this, so here it is.
I have run (and biked and swam) after all of my kids and breastfed them all as well.  I don't know the difference, breastfeeding minus the training, but I've made it work.  I do think it is possible to be a competitive endurance athlete and be your child's sole source of nutrition.  I've birthed big babies and grown big babies out of the womb.  I know every woman and every baby is different and this IS NOT a post to belittle or condemn or anything like that moms who use formula, this is just my experience with breastfeeding. I'm no lactation expert, but here we go, here's what I know

Losing the baby weight too quickly after baby can affect your milk supply.  My midwives have said you shouldn't lose more than 2lbs/week after baby is born.  The body needs that fat supply to produce a good supply to get your nursing relationship going.
That said, I've kind of always just had the baby weight come off really quickly (don't hate me, I still have to work out to be strong and athletic and competitive) and I've managed to nurse my kids all for a year on average.  I think the point is not to try to work the pounds off in those first 2 months.

Getting enough calories and hydration is key, super important.  You can't try to restrict calories in those first 2-3 months after birth.  The body is recovering from carrying and bearing a child and now needs to produce enough milk to sustain a baby.  Breastfeeding itself will burn 300-500 calories/day, so let that be your diet if you're concerned.  Eat enough, eat quality, and eat often
Hydration.  Probably the most important thing to breastfeeding (along with a proper latch from baby - google it, check out the Kellymom website, or LaLeche League site).  When I asked my midwife about the supplements you can take to increase your milk supply she said they were fine, but that getting enough water was first and foremost and would do more good than the supplements would.  64oz at absolute minimum is essential for everyone, more like 96oz is optimal for nursing moms, and especially for those of us who want to work out too.  Now I'm not the best at it, but I try.  I'm actually going to try filling up as many water bottles as I'll need to get that 64-96oz in the morning and putting them in the fridge.  Should be a good way to track how much I'm drinking and remind myself when I open the fridge constantly that I still have more to drink.

Proper support is important.  Obviously while working out you need a great sports bra like the Moving Comfort Juno I wrote about in the post below.  There is so much force the girls have to deal with while we run.  Protect them the best you can.  Invest in a great sports bra.  Worth the money.
Invest in a great bra during the day too.  The breasts can be so heavy post baby and add some milk to that and that's a fair amount of weight to support.  I used to try to get by with whatever bra was cheapest, but I splurged with our 3rd baby and bought a $45 Anita nursing bra and man it's great!  Great support, great function, looks best under clothes.  Worth it.  Another bra I've found to be great while nursing for day to day (not for high impact workout out), is the Handful bra.  I've had a Handful for a couple years now and reviewed it here, but I ran into one of the head ladies with that great company at Outdoor Retailer this January and she gave me a white one, will go better under clothes than my pink  :)  and wanted me to try it out while nursing.  I was skeptical because I didn't want to bend or mis-shape the great pads in there, but it hasn't.  I lift it up to nurse and it's soft elastic band makes that comfortable and the pad just seems to stay out of the way but without getting all bent out of shape.  Great thing about that bra too is it hides nursing pads (I love reusable breathable nursing pads made from a combo of organic cotton/hemp/bamboo velour, check Etsy, these are some pretty great ones when I don't want to leak through, I use thinner ones when I'm not going out of the house).  I think the Handful hides nursing pads better than any of my other bras so when I want a smooth look because I'm going to actually throw something on for the day besides a tech shirt, that's my go to.

I think breastfeeding is great.  I'm really a fan.  Aside from the huge nutritional benefits, the enormous savings not buying formula, and the wonderful close skin cuddle time it is for baby and I (not that bottle feeding isn't, and this post is not to bash formula feeders AT ALL, it' simply a post on breastfeeding to help those interested in it), I love breastfeeding for it's convenience as well.  Nothing like going out on errands or out on a run and knowing I don't need to worry about where I'm going to make a bottle or run out of formula.
Breastfeeding can be hard work those first 6-8 weeks though.  You may deal with engorgement or worry you're not feeding baby enough, your supply isn't big enough.  If baby is happy and having wet and messy diapers and gaining weight you're good!  Something I had to learn the hard way (meaning I stopped nursing our first baby at 5 months old because I thought I had dried up) is that you don't have to feel huge and engorged to have milk.  The body produces it when the baby feeds.  Just because your breasts don't feel full doesn't mean baby isn't getting full from you.  Nursing can hurt.  Even on my fourth baby, there were still a couple weeks of grin and bear it and breathe through those first 15 seconds of baby latching on.  Learn a proper latch, use a nursing balm on your nipples after every feeding (I like a balm like Motherlove more than just plain lanolin like I've used before), use breathable nursing pads or at least expose the skin to air as much as you can, and give it a good 6 weeks.  The pain goes away and it gets better and you can have this great nursing relationship while burning calories with your sweet baby.  If you end up using formula it's not the end of the world and you're not a bad mom, I'm just saying to give it time, drink your water, and enjoy that special bonding skin to skin time with your baby if you have any desire to breastfeed.  I think it's pretty great!