Evolve

Adventures in Pregnant “Racing”

2011-12-29T18:00:00.004-05:00

For the first time in my life, I started a race in the back of a pack – a pack of 1400 plus runners. I’d like to thank pregnancy for this enlightening experience. To be honest, I didn’t have much of a choice, I was delighted to be back on the race scene and soaking up the energy of all the other happy runners and supporters. It was Thanksgiving morning and I was getting to run with my husband. Untainted joy coursed through my veins!

Life delivered some ups and downs in 2011. One of those “downs” was not getting to race…no road races and no triathlons. One of the “ups” is that I am pregnant. So, to be back in my element, I literally felt as if someone slipped a LSD “roofie” into my water bottle…not that I know what it’s like to trip on LSD, seriously. I was running on all-natural euphoria! Training and racing are what I do and what brings me closest to my Creator. It is my passion, my relaxation, my meditation, and my freedom. It’s not how I define myself but more simply it is what I was born to do and what I thoroughly enjoy.

Wait, where was I? I digress… Back to Thanksgiving Day, hubby (Jeff), and Gallop & Gorge 8k in Carrboro, NC. The gun goes off and so do I, leaving my husband in the dust. Upon realizing we were pregnant, we made a pact - we would do as many road races together as we could, which meant starting and finishing together. How cool! Our own little Adventure Series! Piece of cake for a pregnant lady but not cool when I am fit and fast and not pregnant and refuse to be held back by anyone. On any given race day, I become Pavlov’s dog, only the bell is replaced with a starting gun and the food is replaced by the vision of a finish line. What remains the same is the drooling and the complete focus on getting what we want. And not even pregnancy thwarted this all too natural response of mine…

So, in my glazed over state observed merely by my un-breaking stride and joyful grin, I take off, weaving my way through people that I think are so wonderfully fantastic but at the same time, just to slow for me to stay behind. Within the first few minutes, I realize Jeff is not beside me. I quickly turn around, remembering I am pregnant and hoping I don’t get trampled on by other runners or trip and fall over my size eleven feet, I find him jumping trash cans and darting through people’s yards to catch up to me. Oops. His comment, “What are you trying to do? Beat all the other 1000 pregnant women out here!” Clearly he was irritated since clearly I seemed to be the only pregnant woman out of 1400 runners. Oops again. But I felt great! Not even out of breath! I told him to stay by my side and I’d get us to a clearing and we could settle into a stride…I was left with a stare…a very serious stare that stands 6’4” tall and weighs about 225lbs. Ok, I released the accelerator, we laughed, and trotted on to a strong yet relaxed 8:36/min pace and crossed our first finish line together, holding hands.

Moving on to December 3, 2011 and the Mistletoe Half-Marathon a historically epic race, known for it’s post race buffet, runners dressed in their best Santa Claus and Elf attire, hilly but beautiful course, and reuniting with old and new friends. For many, it is the last race of the season. I have done it every year since 2006 except for last year, where I traded my running shoes for margaritas and Bloody Mary’s on a Belize beach at 9am (Honeymoon!). Not wanting to miss another Mistletoe and excited about crossing another finish line with Jeff, we signed up began our preparations.

Twenty-six weeks pregnant and sporting a round belly, I toed the line and finished in 2 hours and 3 minutes (36 minutes slower than my PR – see, I am taking things more conservatively!). The starting line was glorious! Cold but sunny and insulated by Jeff to my left and my two best gal pals to my right and 2000 other runners infiltrating Sunset Ave in Winston-Salem’s West End. And this time, I received the starting gun with more awareness and took my time weaving through the start crowd. Ahhh, but that didn’t last very long. It happened again, I got glazed over, entered into the sixth dimension, Ma-la-la-Land, and I took off. But this time, Jeff didn’t catch me until mile marker 2.5. Feeling slightly guilty but secretly annoyed that he fell off the pace so soon, I glanced over and saw a large man dripping with sweat…gloves and hat already peeled off and dangling from his shorts. He gave me the nod that he was ok, so off we went, cruising along at about a 9:00min/mile pace.

How lucky was I? Really? Healthy, active, pregnant, and doing what I love with the man that I love – life is good (I know, pretty cliché’ of me). I suppose life was good until my bladder spoke up and just couldn’t take it anymore at mile 3. The one and only mobile toilet on the course was at mile 6. I was in big trouble. The course was way to suburban for me to urinate on the curb, plus with all the cops directing the runners on the course…I was bound to be arrested for indecent exposure if I dropped my running shorts. My bladder held on and I greeted that big green stinky toilet with excitement but I was third in line. What?! This is going to kill our pace! Sweet, sweet Jeff waited for me and after three long minutes, we were back on the course running. Where, darn it, I took off again. I just felt so good. About one mile later at the apex of a hill, that tall stare peered down on me again and a “talk to the hand” gesture instantly flashed with his words reaching me loud and clear, “If you keep this up, you’ll be finishing alone.” I didn’t finish alone and neither did he. We crossed again holding hands, shared a smile and wink then headed straight for the food and water.

People have told me that having a child would change me and subsequently all that racing and career stuff will wane in importance. Yes, becoming a mother is an enormous game changer and a quite welcomed one. But, wow, how intrusive for someone to assume or make a statement that I would change my outlook on the other loves of my life. Yes, they do take a back seat but they are still a priority. By the way, I wonder if someone would ever say that to a man? I digress again… My son has given me the gift of patience and he has given me a reason to want to work harder and strive for greatness. He has made me realize what is truly important in life and in particular in my life and family’s life.

“Racing” pregnant has been a blast! I have been somewhat forced to stop and smell the roses or perhaps, the aroma of sweaty runners, and notice a few things. Often times athletes forget all too quickly what a race can give back to us – fellowship, sharing of achievements, and the reminder that we are all in this world together trying to be better people. As a coach and fellow athlete, I continue to witness everyone’s observable capabilities as well as those that lie hidden deep within all of us. Whether you enter a race to win, enter to conquer a goal, or enter to share an experience, you will find that every challenge asks us to step outside our comfort zone. For me, slowing down has been an enormous step outside my nice and cozy comfort zone. But by welcoming “discomfort”, we discover those hidden talents, strengths, and gifts that lie unnoticed within us and awaken to recognize those roses we forgot to stop and smell. Everyday, step outside YOUR comfort zone and unleash to your potential!

The Five Essential Elements to Athletic Performance

2011-11-04T18:34:00.003-04:00

“Never set a goal to win…you’ll never be satisfied.” ~Dr. Hedgpeth

Last month, at a local triathlon club meeting, I was truly enlightened by an unsuspecting speaker named Dr. Elizabeth Hedgpeth. She is a sport psychologist, author, and adjunct professor at UNC Chapel Hill. In addition, she has a private practice where she works with collegiate and professional athletes. I was told by a friend that I just couldn’t miss out on the opportunity to hear her speak and to meet her. While I sincerely trust the advice of this special friend, honestly and unfortunately, an air of skepticism has, for as long as I remember, impaired my view of the entire field of psychology including the interdisciplinary science of sport psychology. I do not discount it by any means but instead question the effectiveness of its many practitioners. I feel that psychology is strongly subjective and that one person’s opinion or analysis of another person or situation can be highly unreliable. Sure, it helps to vent to someone you don’t know and then hope that someone doesn’t judge you or want to commit you because you just happened to have a meltdown in her office the day you lost your job, broke your foot, and your car broke down. I think you get my point. Connecting with someone who will truly offer insight and exercises to help you down the path towards mindful and peaceful living can be quite difficult.

Upon introduction, Dr. Hedgpeth bares no resemblance to the imagined sport psychologist, which is a good thing. No running shoes, polo shirt, briefcase, or jeans adorned by this delightful woman. Shoulder-length white hair, red lips, painted nails, trendy cat-eye glasses, colorful dress clothes, and a smile is what greets you. At the beginning of her presentation, at the particular club meeting, she proudly announced that she is 70+ years old and went back to school to pursue a PhD in her 50’s after a successful and fulfilling career as a registered nurse. Within minutes, we were all captivated by her humor, her wit, and her ability connect with how we all thought as athletes.

With her sharp humor and powerful optimism, Dr. Hedgpeth, in one hour, made us all see that life and sport can co-exist but we should never take it so seriously that we begin define ourselves by our successes, our failures, our jobs, or responsibilities. Beyond her knowledge and training as a professional sport psychologist, Dr. Hedgpeth has a true gift. Her gift is the way she has been able to communicate with athletes and seemingly read our thoughts. Consequently, she offers a level of insightfulness strong enough to change our own views about ourselves and realize our true potential as human beings and athletes. With just a few attitude and thought adjustments, we have the power to affect our outcomes.

Whether you are a golfer, a football player, a triathlete, a runner, or a volleyball player, Dr. Hedgpeth’s words of wisdom are absolute gems. She believes in five key concepts that contribute to athletic success. In truth, I also consider them to be essential “life rules”. Lucky for the UNC Wellness Center Triathlon Club, she shared with us those five key concepts. And now, I’d like to share them with you.

1. Be Happy. Have fun participating in your sport and have a passion for doing what you are doing! Ask yourself why you train and why you compete. Happiness comes first, success comes second.
2. Quiet Your Mind. Having a quiet mind lets us all make our best decisions and it helps us to be centered. We have all been there – our lungs are burning, our legs are tired, and we begin to doubt our abilities to keep going. Of course, we can keep going! Just breathe! Quiet your mind and realize that you will not die. If you need to slow down a little, do that, but keep going. Need a cure for those pre-race nervous jitters? Embrace them! They pump us up and get us ready to race! However, the minute they become paralyzing, go back to your breath. Inhale and exhale and realize that you have control.
3. Have a plan. “If you think it, you’ve gotta ink it.” Set goals for the big picture and smaller process goals that lay out your steps to help get you to your big picture goal. Make sure your plan is balanced and consider hiring a coach or mentor to guide you on your journey.
4. Commit. Commit to the plan, commit to your goals, and KNOW WHAT YOU WANT! Ask yourself, “What does it take to get it?” And, “What am I willing to do to get it?” Be willing to answer these questions honestly and then commit to what you believe you can uphold.
5. Self-talk. You must be your own cheerleader. Sure, surround yourself with like-minded, positive, and supportive individuals! Studies have shown that this will increase your chances of success. However, you must also be your own biggest supporter. Trust in your fitness and in your preparations! Remind yourself that you are fully capable being YOUR best! Negative thoughts and choices get us nowhere, except, exactly where we don’t want to be. When negative thoughts surface, you have a choice - you can believe them and fall victim to their stronghold or you can simply recognize their futility and exhale them away. You cannot change the past but you do have the power to create what happens next.

I encourage you to post these five concepts in a place you visit frequently. Use you power! Choose your attitude and watch your quality of life improve and your athletic performance soar!

And as always…Be Well on Your Journey.
~Marisa L. Carter

Prenatal Yoga

2011-10-22T06:22:00.004-04:00

Well before I got pregnant, I knew I’d be one of those chicks you’d find in a prenatal yoga class. A longtime fan of any vinyasa or hatha style practice, I kinda knew that the familiar movements of my usual classes, such as, the twists and folds and inversions may not be doable with a growing belly and probably not very comfortable for the little guy residing inside my uterus. Poor thing, I’d be wringing him out like a towel! However, I wasn’t willing to let go of all the other spectacular things that yoga gives me – balance, groundedness, strength, and patience. Lucky for me, I found a wonderful series of classes offered at Carrboro Yoga (www.mycyco.com) and a very knowledgeable and Zen-like yogini who leads our classes, Paula Huffman (she happens to own Hillsborough Yoga, www.hillsboroughyoga.com).

About three weeks ago, I participated in my first class. Surrounded by fit young woman with “basketball” bellies, well into their third trimesters, I felt a little awkward with my barely noticeable bump and looked more like I had a big sandwich for lunch and downed a pint or two of my favorite IPA. Oh well, I’ll be round and waddling soon enough. Heck with awkward, Marisa! Enjoy this while it lasts!

Unlike your typical yoga class, we place our mats and props in a semi-circle around our instructor and begin the session with a meet and greet. We each introduce ourselves, tell how far along we are, and state if we have any “complaints” or occurrences we would like to share. “This is way cool”, I thought to myself. All women, all pregnant (except our instructor), and we get to talk pregnancy stuff! Immediately, I thought of the 352 things I just needed to ask or share with these women, like: Does the cellulite that appears overnight on your hiney go away when the baby pops out? Will I ever have a normal bowel movement? Will my breasts morph into something that resembles those photos of the naked women you see in National Geographic? Much to my dismay but grateful I wasn’t the first to speak, the “complaints” were more like, “I’m 40 weeks, 3 cm dilated and 90% effaced but I’m still here!” Or, “I’m 32 weeks and I’m having lower back pain.” When it came to me, I stuck with a simple, “I’m Marisa, I’m 16.5 weeks along, and I don’t have any complaints! Feeling good after exiting that first trimester!”

Much like many of the other yoga classes most people are familiar with, we went through a series of poses, focused on our breath, and ended with Savasana, aka – Corpse Pose. Each pose was specific to the pregnant body and took our growing bellies and the safety of our fetus very seriously. Savasana is also altered by supporting our bodies with blankets and bolsters and is for fifteen minutes at the end of class. Ahhhh, fifteen minutes of total relaxation and meditation - hard for some, used to be torture for me, but now, I welcome it! Every meditation helps me realize that all we have is the present moment and we must always act from that place. However, during this particular meditation at the end of class, I could only focus on the laughter and glasses clinging loudly below us. The yoga studio just happens to be located above Panzanella, a lovely Italian restaurant that serves flavorful dishes, which are crafted from mostly local and seasonal ingredients. As I lay in Savasana, I couldn’t help but feel envious - craving a glass of Cabernet Sauvignon along with fellowship. But no, I’m lying down in a room full of pregnant women, forbidden to whimsically sip on a glass, heck, a bottle of wine for the next five months! Oh my gosh, what have I done! A year or so ago, my favorite weekly activity was to attend Steve Willis’ Wednesday night yoga class at The Club in Greensboro followed by wine and writing or wine and food with my best gal pals. I couldn’t help but long for those days and want to yell peace out to those pregnant suckers and join the strangers downstairs! So, that’s what I did. Just kidding. I snapped out of it and realized that since I plan to only do this once, I need to embrace this incredible journey! Not only did I need to but I wanted to. I was starting to love my new sense of femininity. Ok, well, I don’t really jive well with being feminine and I cannot relate with exaggerated girlyness but I was trying. I was starting to appreciate my body for what it is capable of doing and I loved that 24/7 I was carrying along a buddy, an angel, the love of my life – my son. Ahem, I meant OUR son (sorry, Jeff).

And so, I will always remember my first prenatal yoga class for teaching me to welcome this new phase in my life. During that fifteen minutes of meditation, I took a trip to the past, the present, and the future and again realized that it is the present we must all remain…that is where the magic happens and if we care too much about what happened an hour ago, a day ago, 10 years ago, or what will happen tomorrow, we miss out on what is happening in that very moment. And for me, what I almost missed was my little man’s first kick.

The Good, The Bad, & The Ugly

2011-09-27T11:47:00.005-04:00

When a woman becomes pregnant, her body is no longer her own. And for the first time in this woman’s life, the meaning of “treat your body as a temple, as something sacred” is now fully understood. Not only does this woman need to make decisions to optimize her own health and well-being but she must also create a safe and hospitable environment that maximizes the health and development of her fetus. And although we have control over what we do to and with ourselves, we have little to no control over the things that are involuntarily happening to and within our bodies and minds. By this, I mean all those systems being affected by pregnancy hormones. Yes, all of our systems are affected: neurological, endocrine, cardiovascular, respiratory, and musculoskeletal, renal, integumentary, and gastrointestinal.

I’ve gotta be honest, since that is what I promised those who choose to read my blog and adventures in pregnancy, during most of the first trimester I did not want to be pregnant. There was nothing cute, fun, or desirable about it. From what I hear, most women experience the most common symptoms: nausea, vomiting, fatigue, morphing ladies bits, and mood swings. But it seems each woman has her own particular experience. Some barely recognize their rapidly changing pregnant body while others feel as if some sort of imaginary man who wishes to keep women suppressed and suffering is punishing them. So, men, perhaps, this is why we are not nice to you. Well, that and you put us here! Ok, it takes two to tango but to a pregnant woman…nothing is ever her fault.

Since I cannot comment for others, nor would it be polite or fair, I’ll offer my own experience. Where to start??? I never knew food could taste so awful and make me feel as if I had the Norovirus for weeks unending, of course, without the diarrhea. Actually, bowel movements are practically nonexistent and the severe constipation I suffered actually made me look 6 months pregnant when I was only 8 weeks along. You name, I did it, I just wanted to evacuate! Eventually, I passed what Jenny McCarthy has referred to in her book Belly Laughs as “Stonehenge”. What was even worse than not poo-ing was the fatigue…no make that absolute exhaustion. I went from training for an Ironman for 3-6 hours a day plus working to barely getting myself off the couch to go for a 20 minute jog. I think I slept for 14 hours one day. Nonetheless, I forced myself to do what I needed to fulfill work and life responsibilities. In addition, getting in that workout or walk lifted my mood and energy levels for a bit. A good friend here in Chapel Hill would call me daily to make sure I wasn’t in ditch somewhere because I got tired during a run and decided to take a quick nap. Thank you, Stacey for making sure I survived this first trimester. You also kept me from spiraling into hermit-dom. For those that know me, I tend to retreat from society anytime I don’t feel good or have a lot on my mind and pregnancy exaggerated this trait.

Progesterone does a funny thing to the mind and the mood. It also activates a woman’s motherly instincts. I became super intense and flipped off every car that didn’t move over for me when I was running on the street. I did it when I was driving too. I also wanted no part of any help from anyone. I needed (well, still need) total and complete control over what happened to me now that I was carrying my child-to-be. My mother and mother-in-law were so excited and would tell me how much they were looking forward to being Grandmothers and helping me care for this baby. The thought of this actually made my blood pressure rise to unsafe levels. In my mind this meant I would have to endure women telling me how things “should” be when I have very strong opinions regarding how my husband and I want to raise this child. Steam would blow out my ears when I anticipated all of the ooooing and awwwing they would do over this baby (yes, I realize this is ridiculous, but it’s how I felt). I’m not an ooo-er and awww-er. I actually think I have more testosterone than the “normal” woman. It got so bad that on one occasion I told my husband that I was going to leave for a while and raise the baby on my own and live in the woods. Like I said, pregnancy does weird things to the mind.

My poor husband, he has endured a lot so far, but I can’t say I feel bad. He chose just as much as I did to experience this and I promise you all and him and all men that you will not come close to enduring what women go through when they are pregnant. I don’t care what anyone says, it’s just how I feel and I am sticking to it. But back to my husband and marriage…I’m not saying that men get it easy. In fact, I can be down right mean to Jeff. Several weeks ago, we were riding the elevator in our condo building and he nuzzled up close to hug me and I punched him in the gut. Ladies, I know you’ll understand this one – my breasts hurt so bad I couldn’t even stand a hug. I yelled, “Back-off mother f*&%#$!”.

Enter the second trimester ☺ Ahhhh, constipation is old news, I am back to running and swimming and strength/resistance training, a little yoga here and there. I can’t last but 10 minutes outside running or on the treadmill before I have to run to a bush or toilet to pee, though. And I grunt a lot. When I sit down to pee, I grunt. When I bend over to pick something up, I grunt. When I get up from any seated position, I grunt. It’s very odd and quite embarrassing when you are in a public bathroom. I have plenty of energy but not the pre-pregnancy kind (I don’t dread walking up stairs or hills anymore). My breasts still hurt a bit but I can honestly say I have a nice set of “knockers” now (yes, progesterone perks them up☺). My mood is still intense but I have better control, and I can truly say, I am enjoying being pregnant. What tipped the scale? I got to see my fetus waving its arms and legs wildly and its heart fluttering like a dragonfly’s wings. The moment I saw our baby on my first ultrasound I was absolutely amazed. My mother asked me if I cried - secretly hoping I was capable of expressing vulnerable, feminine, or less-than-masculine emotions. No, I didn’t cry, I laughed! The ultrasound proved to me I was indeed pregnant and I had a little buddy, an angel with me everywhere I went. Of course, my more sensitive hubby (haha, the surgeon) got choked up. Funny story, while waiting for the ultrasound tech he reached over and grabbed my hand, hoping to be amorous, but I quickly snatched my hand back saying, “don’t be a gushy goober! Plus, I’m cold, I need my hand back to hug myself, damn it, it’s cold in here!” Anyway, back to the ultrasound. At that moment I knew this was going to be the most amazing thing that ever happened to us and I couldn’t wait to meet this little Bun.

So, here I am, at week 16 day 3. Several of the women that I have spoken to and all of the books I have read refer to this time (second trimester) as the “honeymoon” of a pregnancy. Ummm, that is completely crazy. There is nothing honeymoon about it. I am not enjoying margaritas on the beach at 10am in the morning. Nor am I snorkeling in the Caribbean. Ladies, do not let anyone fool you…the second trimester is not the honeymoon but it is a time where many of the first trimester symptoms decrease and a worthy bathroom moment can actually make your day. Everyday something new occurs with my body and it’s been absolutely fascinating to witness! I’d love to hear from y’all out there reading this! Please share your stories and comments. Let’s support each other!

Below is the U/S photo of my little Bun at 11 weeks and 4 days. One is a butt shot…(its already mooning me) and the other one is a side view, I know, kinda looks like Skelator.)

My husband just proof-read this and his comment: “What are knockers…I haven’t seen them in a while, I can’t remember. Ya know, I used to be married…now I just live with a crazy pregnant lady.” Thanks, Love. Keep it up, and you won’t be seeing these knockers for a loooooooong time.
~ Love,
Marisa

What Are Your Priorities?

2011-09-21T17:12:00.002-04:00

“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.”
~H.L. Hunt

Reading about the Ironman Triathlon in 1999 in a sports philosophy class at Penn State was my turning point. I became absolutely fascinated with endurance sports and decided that I would one day cross the finish line of an iron-distance triathlon. We all have the drive to experience that which can make us a “better” person or perhaps, affect change for the good in the world around us. For many, this pervading desire is so strong that events are set in motion so that the accomplishment of that goal or experience can be realized.

Whatever your goal may be, it deserves a decision. You have to decide whether or not you will give 100% or just 65% - accepting the uncertainty of the end result. In reality, the journey may dictate how attached we ultimately are to the final outcome. Before you even begin your journey, ask yourself, “Do I value my goal and the reasons for achieving a successful outcome?” Most people will answer YES, and consequently discover just how much their goal means to them and others. But then you must ask yourself the difficult questions and be willing to expose your thoughts and feelings with honesty. How much are you willing to give or give up? It’s not about how much you CAN give but how much you WILL give. There is no wrong or right answer. It is all a matter of how important your goal is to you.

I recently read Dara Torres’ 2009 autobiography, “Age is Just a Number”. In the book, she offers a unique analogy explaining that swimming is much like an Impressionist painting, the kind that is made up with millions of little dots. She states, “Sure, a dot is a dot. What’s the big deal? But if you care enough to make each dot the exact right size and the exact enough color in the exact right place, something amazing occurs.” Achieving any goal, athletic or otherwise, requires a commitment to all the little things that in the end create the big picture.

For instance, let’s say you have decided to train for a marathon with every intention of crossing the finish line or even qualifying for a well-known marathon. Training for that race takes mental discipline and physical discipline. What you eat, how much you sleep, how you train, the importance you place on recovery, how much support you have, and how positive an attitude you maintain are just some of the little things you should consider. But to be even more specific, you must determine how committed you are to eating well, to maintaining a positive outlook by surrounding yourself with positive influences, to getting sufficient sleep, and to developing a well-rounded training plan that considers all aspects of aerobic, anaerobic, flexibility, strength, and recovery training.

Undoubtedly, from time to time, motivation will waiver, and when it does, make it a priority to find any inspiration to set you back on track. And remember - don’t do what you’ll have to then find an excuse for, because, no one ever excused their way to success.

Be Well on Your Journey,
~Marisa L. Carter

Adventures of a Pregnant Triathlete - Part One

2011-09-05T20:30:00.002-04:00

A year ago was the first time I ever truly entertained the thought of becoming a parent. Meeting and marrying my husband is what did it. He is an extraordinary man who I am madly in love with. And I wouldn’t mind seeing him as a Dad. The thought of sharing something we “created” is a bit exciting and somewhat fulfilling. However, saying that, I don’t think I put much serious thought into making it a reality, even though we did talk about trying to become pregnant earlier this year. I’m addicted to maintaining a certain level of independence and freedom, and quietly, I wondered if I could ever compromise. (My husband learned this early on!) Nonetheless, The Universe had a plan of its own and decided to make us parents after all.

I am 13 weeks pregnant. Word got around last week and, unfortunately, I didn’t get to personally tell a number of close friends. Regardless, the news is on blast and I am happy to share my adventures in pregnancy. Advice and opinions seem to be flowing freely. Some are extremely helpful and I am grateful for any contributions. I am an open-minded individual and I crave knowledge. I have a remarkable friend here in Chapel Hill who is a two-time Mom and professional triathlete and she has supported me and given me priceless advice and personal anecdotes. I am forever grateful. Another close friend and Mom-triathlete has offered advice I’ll never forget, constantly reassuring me that everything is going to be ok. My Mom and mother-in-law are always on hand for a chat when I need them. However, a good majority of the opinions freight-training my way are: “Guess you’ll have to slow down now.” “So, much for that triathlon career.” “You’ll never get sleep now!” “Natural childbirth, what do you mean, of course you will have to have an epidural!” “Don’t plan on racing anytime soon!” “You’ll have to stop strength training all together. Pregnant women shouldn’t lift more than 20 lbs.” “You’ll need to stop running because the ligaments loosen and you can’t hold yourself up.” “You can’t let your heart rate get too high, you’ll suffocate your baby!” While there is some truth to parts of these statements, research has proven all of these full statements to be incorrect. Each circumstance is relative and interpreted loosely based on a woman’s state of health and response to activity.

As you may detect, yes, I am furious over some of these comments and am appalled. I feel somehow the news of pregnancy is an open invitation for others to molest the news and offer unsolicited advice. In my opinion, pregnancy is sort of a private thing and should be left private until notice has been given otherwise. When I found out I was pregnant, I made a decision. I am going to write about my private experience, hoping to offer support for those women who share my sentiment and struggles. More and more women and young girls are participating in sports now more than ever. And surely, someone will benefit from my unsolicited advice! Hahaha, I know, double standard. But I plan to approach it from a different angle focusing on the things pregnant athletes can do and all those embarrassing and frustrating changes our bodies and minds go through during the process.

In many aspects, I have already changed. This pregnancy has brought about a sense of long-awaited contentment and balance. I feel more focused and determined than ever before to continue growing my business and guiding my athletes to success. In addition, I have the drive to return to running and triathlon at an elite level.

Hot off the presses: 1. I will not be the first triathlete who becomes a Mom and then continues to race triathlons with success. 2. Just because I am pregnant does not mean I am an invalid. 3. No, running while pregnant will not make the baby fall out or bounce around in my belly. 4. Yes, I do have to train with consideration and pregnant women unarguably have limitations. Truth be told, every trimester brings about it challenges and we have to adapt. I am not running as fast as I used to (unless it is to the toilet to vomit) and I take the occasional afternoon nap when I can. Nausea and exhaustion have been all but my demise the past month and a half and I have chosen to listen to my body and what it needs every waking moment of every day. Do I still exercise? Of course I do! I do some form of exercise for 1-2 hours everyday with the weekly 3-hour walk or hike on the weekends. I lift weights or do a combo of body weight exercises, I do yoga, I run, I swim, I’d bike if I had a road bike, and I walk. And I even throw in a few speed intervals. But my goals are loosely set. And while what I do now may seem preposterous to anyone who is not a trained athlete, what is easy for someone is difficult for another and vice versa. The level of fitness, aerobic and anaerobic, a woman has before she gets pregnant can be a determinant of what exactly she can do after she conceives. The American College of Obstetrics and Gynecology recommends 30-60 minutes of aerobic activity a day for pregnant women who had been active before they got pregnant, and even recommend a certain level of activity to pregnant women who did not engage in exercise before their pregnancy began. In addition, the ACOG advocates a modified strength-training regime! Check out the website for more information and general guidelines: http://www.acog.org/publications/patient_education/bp119.cfm

Do I miss training with intensity and periodizing to race? Sure! But I also miss sitting down and drinking a 20-ounce pint of IPA or Grey Goose dirty martini (2 olives, please), but I know it is not gone. I still have that fire in my belly to race at the top of my game and to enjoy that pint as I rehydrate. Right now, I have more important things to focus on like telling people, ”No, I have not had one to many ice cream cones. That pouch you are seeing is my peach-sized fetus.” In all seriousness, instincts rule and my main concern is keeping myself healthy, fit, and strong and providing the best environment for my developing baby.

Success is had when we have a passion for doing whatever it is we set out to accomplish while maintaining integrity throughout the journey. Yes, changes will be made and compromises will be delivered now and in the future. But when you feel strongly about something, you have the ability to achieve what you desire regardless of your circumstances. Twists and turns and detours will occur. Remain steadfast and undying in your passion. I’ll see you at the finish line next year. ;) And until then, expect to hear more from my adventures in pregnancy.

Baby Got Back!

2011-07-29T18:05:00.002-04:00

Sir Mix-A-Lot said it best in his 1992 hit song, Baby Got Back, “You can do side bends or sit-ups, but please don’t lose that butt!” Interestingly, most females are trying to shrink their beloved behinds. Well, I have good news for you - please don’t bother to shrink it. A strong and balanced backside equals faster running, stronger running, and less risk for injury!

Of particular interest is the gluteus medius, a posterior muscle along with the gluteus minimus and the more commonly known, gluteus maximus. All three of which contribute largely to forward and upward propulsion, hip extension, and sideways movements (hip abduction). The gluteus medius aids in these movements in addition to assisting in internal and external rotation of the femur (dependent upon position of femur during movement) and pelvic stabilization. So, what does this mean and how does it relate to running?

During the stance phase of running, where one foot has contact with the ground while the other leg is swinging through from the rear, the gluteus medius prevents sagging of the pelvis on the non-weight-bearing side. In an effort to compensate for a weak gluteus medius muscle, the upper body leans itself to that weakened side. If your goal is to strut your stuff down the catwalk, this gait or “swagger” just may work for you. However, the potential outcomes of this “sashay” have implications all the way down the kinetic chain, or leg, so-to-speak as well as upwards causing vertebral maladies and muscle tightness and soreness along the entire spine.

Let’s take a closer look and speculate over what a weak gluteus medius (GM) potentially manifests in the lower leg. During the mid-stance phase, a weak GM could cause the femur to internally rotate, the tibia (lower leg) to also rotate with respect to the ankle, and subsequently, the foot and ankle joint is essentially forced to pronate. Bottom line: this action could result in shin splints, medial tibial stress syndrome, IT Band syndrome, “runner’s knee”, low back pain, and several other enigmatic running woes that may bench you for weeks if left untreated. A strong, balanced, and flexible gluteus medius can offer the runner’s body a stable pelvis, and along with strong core musculature, running injuries become obsolete.

Cyclist will also benefit from having developed gluteus medius muscles, which keeps hips stable in the saddle and facilitate a supported posture preventing back pain and “wiggling” of the pelvis. The result is increased power output and reduced fatigue.

Some of the most beneficial and functional GM strengthening exercises are:
• Single leg squats, making sure the knee stays over the toes, not caving inward
• Side-lying leg lifts
• Side-lying leg lifts bringing your top leg straight in front of you
• Single leg hip hikes on a step or box
• Lunges
***Incorporate these exercises at least 2-3 days a week into whatever training plan you are currently following.

Embrace your strong backside…men and women! And always, be well on Your Journey.

Joy and Death

2011-07-24T09:43:00.005-04:00

When did it become "OK" for a person driving a vehicle to harass and hit a person pedaling a bicycle?

Knowing that the Southeast was to be graced with another 100 degree day, I ventured out at about 6:30a yesterday morning for an 80 or so mile bike ride to be followed by a short run. Unfortunately, I wasn't able to connect up with anyone and hit the pavement solo. In some ways, I was happy to be alone. I have had a lot on my mind and I have neglected to take time for yoga practice or any sort of grounding and centering practice. So, pedaling along to my own rhythmic cadence was sure to bring some much needed peace.

About 50 miles into the ride, I found myself needing a motivational nudge. Serendipitously, I caught up with about 100 cyclists which turned out to be a training ride for an upcoming MS 150. I didn't talk to anyone but I appreciated the fellowship as it was wonderful to be surrounded with such great energy. And then it happened...on Damascus Church Road, a back country road). Two motorists, apparently pissed that they had to slow down for cyclists, who yes, were riding single file, appeared from the rear with their horns preceding their arrival. A constant BEEP!!! and yelling let us know they were not happy. In addition, their refusal to go around us was the show of chest beating and an announcement that they owned the roads. Both cars came so close to me the I could feel the hot metal car door swipe my side. Fortunately, no one got hit, at least not that I witnessed. So much for my peaceful groundedness. My middle finger flew up in the air and twirled until I about fell off my bike. I won't even mention what I yelled. I know that I was not accomplishing anything by doing this but it was my gut reaction. Why did this man feel it was ok to literally take another person's life? What did I or the other cyclists ever do to him to deserve such treatment? About 2 minutes later, an SUV did the same thing, only going significantly faster. Are you kidding me? What is happening here? Why are people so angry? I'm absolutely sickened by the lack of consideration for cyclists by motorists and I am privy to it just about every time I ride my bike. I'll be honest, it is causing me to become bitter. Anger is breeding anger.

Did any of those drivers know that the people out riding were raising money to raise awareness, discover treatments and cures, and support and provide help to those trying to cope with multiple sclerosis? Perhaps, they themselves new someone with this terrible disease.

I continued my ride unscathed and without another life-threatening experience. I contemplated humanity for the next 30 miles and tried to figure out ways to make a difference. I think Gandhi was right on when he said, "We must become the change we want to see in the world." I decided that I want to live without anger and instead with peace. Perhaps, that will breed more peace. However, I can't get over the fact that something as joyful as riding a bike can at the same time be absolutely deadly. My plea to the world: Choose love, not fear, not anger.

Heat, Hydration, & Electrolytes

2011-07-22T17:25:00.003-04:00

"Out of the silver heat mirage he ran. The sky burned, and under him the paving was a black mirror reflecting sun-fire. Sweat sprayed his skin with each foot strike so that he ran in a hot mist of his own creation. With each slap on the softened asphalt, his soles absorbed heat that rose through his arches and ankles and the stems of his shins. It was a
carnival of pain, but he loved each stride because running distilled him to his essence and the heat hastened this distillation."
- James Tabor, from "The Runner," a short story

What an eloquent quote! However, I’d like to meet the person that feels this same way. One is more likely to illustrate a scene of delirium: wildebeest-like sweating, cussing, and stumbling across the pavement.

It seems as though 100 degrees F is commonplace these days. Exercising in these conditions can be dangerous, even deadly, if precautions are not taken to keep the core body temperature under control as well as staying adequately hydrated. Fortunately, our amazing physiology has a built-in cooling system. As our body temperature increases, a response system is activated. Blood flows to our skin and we begin to sweat (yes, sweat is a glorious thing!) Sweat evaporation provides the primary avenue of heat loss (cooling) during vigorous exercise in hot weather; however, sweat losses can be substantial creating the potential for dehydration. Also, keep in mind that dehydration and humidity can hinder sweating (cooling) and evaporation (cooling). In addition to sweating, consider wearing light-colored, light-weight fabric, and “skin-bearing” articles of clothing. Consume cold water when you can and ice cubes under the hat trick will provide extra relief.

Besides containing water, sweat contains electrolytes. If not appropriately replaced, water and electrolyte imbalances can develop and adversely impact exercise performance and health. Electrolytes affect and regulate the hydration of the body as well as blood pH, and are critical for nerve and muscle function. These include: sodium, chloride, potassium, calcium, magnesium, hydrogen phosphate, and hydrogen carbonate. Electrolyte losses will vary from person-to-person but what remains standard is that our bodies‘ lose a great deal more sodium and chloride than any other electrolyte. For those athletes that crave salt on their foods in the summer...I think your body is trying to tell you something! In addition, you have a greater chance of losing what you consume, hence, those individuals who think they are salty sweaters...you are simply consuming larger quantities of sodium.

The best way to determine your hydration needs is to weigh yourself ‘nekkid’ before your training session and then after (remember to do so after your morning bowel movement). If you have more than a 2-3% loss of body weight post-exercise, you will need to increase your fluid intake before, during, and after exercise. Please note that the body cannot replace the deficit as quickly as it is losing it. The kidneys adjust to the increasing demands and blood flow to the kidneys decreases, making it OK to function with less water coming and going. Over-hydrating can cause hyponatremia, a dilution of serum electrolytes to dangerous levels, which can be deadly.

A good rule of thumb is take in 16-20 oz of fluid per hour (or .4 to .8 liters per hour depending on body type, activity, and environment), alternating water and a sports drink. However, you may need to adjust according to your post-exercise weight loss log and the color of your urine. Dark yellow is bad and “lemonade” is good! In addition, what you may need for a long workout session outdoors will be different from a short session indoors. Moderate your consumption of sports drinks since some contain high amounts of sugar, which can ultimately expedite dehydration pulling more water into our intestines. In addition, the extra calories are typically not needed for activities lasting less than 60 minutes.

Electrolyte replacements, similar to hydration needs, will differ from person to person according to activity and environment. The American College of Sports Medicine states, “During exercise greater than 1 hour, approximately 0.5-0.7 g of sodium per liter of water would be appropriate to replace that lost from sweating.” Since we are in a mid-summer heat-wave let’s discuss the research surrounding hot-weather replacement suggestions. Some expert dietitians suggest supplementing with 200mg of sodium, and about 50mg of potassium per liter of fluid per hour as a good starting place. Others have suggested 400-1000mg of sodium per liter of fluid per hour for ultra-endurance athletes. The bottom line is to replace your some of your losses and not just with sodium. The sports drinks I have listed below have been tried and proven to offer great results. Find what works best for you. And when in doubt, bring that banana along for some extra potassium!

My faves are:
-First Endurance EFS Drink, SUCEED! S-Caps, Clif Shot Electrolyte, & Saltstick Caps

Fun Facts:
~Total body water averages about 60% of our body mass
~Muscle mass or fat-free mass is about 70-80% water
~Fat tissue is about 10% water
~The more muscle mass we have, the more water we can store!
~1mL of sweat loss equals 1g loss in body weight
~Individuals looking to achieve rapid and complete recovery from dehydration should drink ~1.5 L of fluid for each kilogram of body weight lost over a period of time as opposed to one big bolus.
~A medium banana contains 450mg of potassium!

Be kind to your bodies, be smart, and be well on Your Journeys!
~Marisa L. Carter

The Mental Game

2011-07-11T06:07:00.002-04:00

“Forever is composed of nows.” ~Emily Dickinson

Perseverance. I thought I knew it. But I have been humbled this year. So far, 2011 has brought about many joys. However, my mind has been fixated on recent occurrences that created a departure from my passion, which is triathlon. Back in February I experienced a cuboid fracture in my left foot during one fateful run, an injury that kept me benched from running for 14 weeks. (Thank you dear family, friends, and husband for your grace and support during this time, I know I was a beast!) After my last doctor’s appointment, and being cleared to run, I calculated every minute and every stride back, so not to and impede the healing process that little bone had left to complete. During a recent glorious “long run”, my first since February, my abnormally large foot met uneven sidewalk…and they decided to dance, sending me flying through the air landing not so gracefully on concrete. It was a full frontal and in morning rush hour traffic. Result: road rash-and-gash on seven body parts and a fractured rib. Really? Tears and laughter flooded me. Tears because I was frustrated over the-season-that-could-have-been and laughter because I knew there was nothing I could do but laugh. Again, I faced the test of perseverance. Commit to healing and doing what I can to maintain my fitness, and proceed forward with a sense of humor and positivity.

In the grand scheme of life, my injuries are nothing. Every day, horribly unspeakable events and illnesses occur. Nonetheless, severe and even simple detours create stress. And stress is like fly paper - it sucks up anything close to it and then compromises it. Frustration is to followl. But the only reason frustration exists is because an avoidance of WHAT IS exists. Accepting what is at any moment is the first step towards contentment and moving past any obstacle. (This doesn’t mean you have to like it or agree with it!) Use every challenge as an awakening, an awakening to the possibilities that exist beyond your circumstances.

In sport, we have all had those moments where our legs seemingly fail to keep us moving as fast as we desire, that flat tire crushes the anticipated PR, or an injury impedes some or all of our expected training sessions and planned races. Inevitably, the mind spirals towards feelings of inadequacy and negativity. An internal monologue consisting of “I can’t do this”; “I’m just not fast enough”; or “This just isn’t my day”… crushes your spirit. You begin to feel like the possibility of achieving your goals went right out the door with the trash. Lucky for us we can choose how we perceive any situation and what goes out to the trash! What I have learned over these past four months is that acceptance of any situation is the first step toward doing something about it. Dwelling on past events or looking forward to when “times are better” in the future is frankly a waste of time. The future is a culmination of present moments. So, why wouldn’t you want to live in the NOW?

Any time you find yourself going to that dark place in life or in training or during a race, accept the obstacle, accept those burning legs and lungs, and accept your ability to choose your reaction. Choose perseverance and choose the present moment.
Be Well on Your Journey and Enjoy the Ride.
~Marisa L. Carter

Not in Kansas anymore...

2011-03-07T13:40:00.003-05:00

Today, my husband did his first long distance bike ride...54 miles. As I type this entry, we are enjoying a glass of wine and preparing a healthy well-balanced dinner...well, I am...he is sitting on a bag of frozen peas wedged somewhere between his 'ahem' and 'ahem'. Since entering into blissful wedlock, he has become determined to experience the sport of triathlon and keep up with me during my training adventures. Surely, he knows what he is getting himself into...his man bits however, were left in the dark.

He has documented our morning cycling excursion on his blog with certain exaggerations (www.thegentlehand.com). I love his flair for the dramatics...

Yes, it was windy and yes he rode with 3 beautiful athletes and yes, his "private area" was undoubtedly tenderized but it did not require surgery and the winds were more like 15-20 mph. To a cycling newbie, winds of that speed seem as though a tornado is surely imminent. Heck, to even a professional cyclist anything over 10 mph simply sucks. Nonetheless, all 4 of us got on our bikes and rode into the anticipated headwinds and sidewinds hoping for that elusive tailwind. Luckily, we got it a few times and it made every bit of crotch pain and bike wobbling side gusts worth the while. In the end, strength and character was gained along with some laughs, some cuss words, and some quality bonding time. Way to go Jeffrey for showing your bike who’s boss and thanks to Lisa & Nancy for rounding it out and making it a perfect morning.
(written Saturday night, March 5, 2011)

Ode to Breathe Right ® Nasal Strips

2010-09-22T11:43:00.002-04:00

Thank you Breathe Right ® for showing me what it is like to fill my lungs with abundant and limitless air. Thank you for reminding me that gasping for air is not needed and with the quick and easy application of your invaluable adhesive strip I can smile, talk, breathe, and run all at the same time. I will heart you always. ☺
XO,
~M

Core Strength

2010-02-01T14:45:00.003-05:00

I truly believe that having substantial core strength and stability is the foundation for healthy, successful, and enduring running and athletic performance. Our core muscles are essentially the musculature that supports our spine, torso, pelvic girdle, and hips. When we develop strength in our core muscles they provide a base of stability which enable our extremities to generate their highest maximal force or at least come close to their highest potential of what we are asking of them…RUN/PEDAL/SWIM FASTER, RUN/PEDAL/SWIM LONGER, RUN/PEDAL/SWIM STRONGER!

Hunched over, stride falling apart, shoulders raised, back pain, which you think is going to precipitate a DNF, IT Band pain causing a Quasimodo limp: all undesirable calamities resulting from poor stabilizing muscles. When the core stabilizers fatigue, your legs are called on for reinforcements, zapping much needed energy to propel you forward to finish your race or your run, cycle, or swim!

Still not making sense, think of this…the same principals ring true for swimmers, baseball pitchers, and golfers. Yes, they are using their arms and extremities to throw, swing, and pull themselves through the water but the core muscles are what transmit power through our kinetic chain. If you stand completely still and try to throw a ball without moving your body, just your arm…how far do you think that ball is going to go?

In addition to reducing overall fatigue during any athletic performance, strong stabilizing muscles have the potential to prevent or minimize injury. Again, if your core muscles are weak, especially your pelvic girdle and hips, your center of gravity begins to deviate with fatigue creating a need for more energy output from your legs and arms. Added stress and force is generated throughout your legs and back resulting in shin splints, knee pain, gait imbalances and overcompensations leading to IT Band irritation/inflammation, foot pain, and plantar fasciitis…the list goes on and on. In swimming, it’s your shoulders that take the brunt. In cycling, it is your back and neck.

There are numerous exercises and cross-training workouts to improve the strength of this area of your body. Yoga is a great practice and introduction into your training regimen if your goals are to improve your repertoire of core musculature and flexibility. During one specific yoga class last week, which just so happened to be focused on core strengthening poses, my instructor made a statement at the end of a class saying, "Having a sense of core strength opens the door to surrendering." Wow, that just opened a whole new direction of thinking in terms of the benefits of this core strength I continue to evangelize.

Training and racing are not “easy” tasks. Yes, they are fun and for the most part we engage in them because we are drawn to them in some way and have a passion for being active. But in our journey towards improving our fitness and strength, we face situations where our bodies are tired, our lungs are burning, and our mind is telling us, “Look you, idiot, I am pooped out, why are you making me do this! Give up NOW!” Really, give up just because something is uncomfortable--physical or situational?

I have found that many times in life a sense of physical strength somehow psychosomatically imbues a sense of mental and emotional strength and allows me to handle any type of challenging situation that I am faced with. In particular, yoga has taught me the discrepancy between surrendering and giving up. Surrendering does not mean giving up, but simply a letting go, a freeing of what we do not need in order to be the best person we can be. Surrendering to those burning lungs and tired legs (within rational reasoning, of course) and being present within the moment we find that the burning isn’t so bad after all.

As my Yogini friend, Ann puts it, “To be able to surrender, you are allowing something to be released. It is not giving up, it is simply letting go. This is true for poses that your body is not ready for or can’t do on a certain day, to bad run days, to relationships.” In letting go, a futile battle between our mind telling us to stop or telling us that we suck because we may be having a bad run is overruled and that “bad day” turns into a day where you are just grateful to be out doing what you enjoy. All due to core strength? Maybe. But character and determination are undoubtedly, its side-kicks.

Be Well on Your Journey.
~Marisa

Accountability

2010-01-31T19:02:00.001-05:00

"You will never find time for anything. If you want time, you must make it." ~Charles Buxton

What a compelling statement? I suppose the "difficult" part is determining if what we want to make time for is in fact a priority. Day in and day out our moments become bombarded with tasks, responsibilities, and expectations. Undoubtedly, each has a specific level of importance. However, what if we are making a habit of placing our attention and energies on the self-defined priorities that could quite possibly be resulting in a negative impact on our health and well-being?

Edward Stanley once said, "Those who think they have not time for bodily exercise will sooner or later have to find time for illness." I'll elaborate on this quote even further, because it’s more than just exercise that keeps our bodies' resistant to preventable diseases and ultimately maximizes our potential for optimal health; but, having an overall sense of respect for our state of physical, mental, and spiritual condition is the catalyst for action and being accountable for our own state of health.

Having a health advocate, whether it be a friend, mate, coworker, coach, or family member can absolutely help keep you on the path towards your personal health and life goals. But you will only get what you put in when it comes to effort. Your coach can yell and motivate you from the sidelines but if you do not take an active role in your life and the goals that you have set for yourself, how can you expect to accomplish and make those lasting changes you proposed to your health advocate?

Playing an active role in your life will get you where you want to be. But first and foremost you have to discover and define the value in the goals and desires to change. You can set goals all day long, but if your “Truth” does not find value in them, success is inaccessible.

I did not create my business to help people make temporary gains, losses, changes, etc. My vision and mission is to help facilitate lasting changes and inspire a lifestyle grounded in mindfulness and respect. Within the realms of my coaching business, effective communication and feedback from my clients helps me do my job, which is to assist them and educate them so that they, in the end, reach their goals and attain their highest level of triumphs. When effective communication is present, both parties benefit and truths are exposed.

Following up with the introductory Charles Buxton quote, he also stated, “Experience shows that success is due less to ability than to zeal.” Find your own personal zeal, quit sitting on your behind, and live the life that YOU want!

Winter Running

2010-01-09T13:54:00.002-05:00

Some darn arctic front decided to plunge way far south this week to I guess say hello and attempt a takeover of mass proportions. Temperatures have not gotten much above freezing for almost 2 weeks. Although, we have not dipped into the single digits, the teens have been the norm at night and well into late morning the following day. Ya see, these kinds of temps irritate runners and cyclists. Especially when our schedule only permits morning training sessions.

Our dripping snot freezes to our upper lip, our eyes water out of distaste for the cold air blowing into them which then creates icicles on our eyelashes (umm, well that’s kind cool). We layer our clothing only to realize we over did it 20 minutes into the run causing perfuse sweating resulting in more icicles forming around our necks.

Well, I speak for the majority when I say, “You stinkin’ arctic air, you were not invited, we don’t really like you, so, please go back to where you came from!” But no matter how hard you attempt this so-called takeover, we will not let you win. We will continue to run outside and what you don’t realize is that your efforts to try to keep us indoors and weaken, we will only get stronger due to our refusal to succumb to the dreadmill!

Twenty or so people met this morning, myself included, (with, yes, temps in the teens) to run anywhere from 4 to 12 miles. Some might think we are crazy but we don’t care. We want to get our run in and we want to do it together! Not one person mentioned a word of backing down and b-lining for the closest coffee shop. Sure, we shouted a few expletives and asked for the weather fairies to warm things up but we did it with a smile and an energy that radiated happiness. For a few hours this morning, we all were happy and didn’t worry or care about responsibilities or present life obstacles and we were able to do it running in 13 degrees!

And what a cool metaphor for life…when you are dealt a situation that lacks pleasantness or presents with an undesirable outcome, don’t let it take you over! Accept what is present and figure out what you want to do about it. If ultimately, you know that action will result in a desirable outcome, then please…go kick some a$$. But be ok with letting things be as they are. Very cliché of me to say this but it makes sense…what we resist persists.

Why Run?

2010-01-06T11:00:00.003-05:00

Why Run?

George Sheehan, M.D., philosopher, and avid runner has been quoted saying, “The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am.”

Perhaps, many of you feel this way or at least have found that running may be one of those ways in which you have been introduced to aspects within yourself that were not made evident in any other way. Running is a love-hate thing. Not everyone is going to jive with it and that’s cool. Personally, its become a part of my life just like brushing my teeth. I do it, I love it, it makes me feel good…I could go on and on.

I encourage you all to take a few minutes everyday to sit quietly with yourself and find those things that reveal Yourself to You. It may be running, painting, meditating, yoga, walking, or just simply living a life full of honesty and passion.

Be Well.
~Marisa

Another Kind of Transition

2009-11-11T13:30:00.004-05:00

Structure, planning, and purpose are key elements when training for an athletic goal. Without a “plan of action” we are left running in circles, lacking motivation, or over doing it creating a much dreaded state of exhaustion and injury. Most of the time, a lack of motivation is never an issue for athletes and a strict training regimen is closely followed with a tendency to go overboard. That is why the quintessential “off-season” is regarded, at least by me, as being a vital component to an annual training plan. It is a time to let go of structure, well kind of, and give your body and your life a chance to recover, refresh, and reconnect with all the reasons you choose to train and race in the first place. And what a better time to bring that up…

The traditional triathlon season in NC came to a close this past weekend. For many of us, our last race of the year was a month or so ago and since then we have experienced Elisabeth Kubler-Ross’ five stages of grief. We have denied the fact that our bodies may be tired and in need of recovering; felt anger emerge over the fact that we did not get to compete in a personally coveted race that just so happened to close out before getting the chance to register; bargained with our bodies to try for just one more race PR; fell into a state of depression acknowledging that it is over; and finally, we have come to the point of acceptance, time to move forward and on to bigger things. Ultimately, we should look back at the 2009 race season and absorb our accomplishments, friendships forged, and lessons learned, like the ever so valuable, do-not-eat-a-honey-bun-for-breakfast-on-race-morning.

So, this off-season thing, why is it important and what should it look like? I’ll get into that in a minute. But first, sit down and bring yourself into the absolute present moment. What is it that you love about your life, want to change about your life, and ultimately want to accomplish? I’m not talking about material things, search within yourself for the intangibles. Undoubtedly, participation in endurance sports reveals to us our strengths and our “flaws” and can uncover interests we never realized we had. We can suddenly become aware of capabilities that we once only imagined we could carry out. Often times, we place our attention on the goals that we want to accomplish without actually realizing what we gained in the process. A friend and athlete recently described to me her latest marathon experience. The cold and rainy conditions present on her race day were much less than desirable but she stated, “…it is experiences like these where one can learn a lot about oneself, digging deeper to find what you need to endure because – IT IS THERE!”

Now for the tangible stuff – what did you learn this year about training, racing, and nutrition? What do you want to accomplish in 2010 and what will you need to do to get there? Would you like structure or do you want to fly by the seat of your pants and enter races and benefit events on a whimsy? The sport of triathlon is becoming increasingly popular in NC and around the world and if you wait too long chances of racing in your desired races are slim to none, so planning may be a good idea.

While there are many proposed “off-season training” theories circulating, you ultimately you need to find and test out what works best for you. Focusing on improving what you found to be a challenge this year or what you consider to be your limiter is highly recommended. Brush up on your swimming technique, improve your core strength and flexibility, join a running group, and give yoga a try. Now for a shameless plug…get in touch with a coach that you connect with and get some advice on how to structure your upcoming year.

Welcome spontaneity and new activities into your life! Spend time with family and friends. Indulge yourself in those ways that you didn’t have time for earlier this summer. But please do stay outside! Sure the days are shorter and colder but bundle up and take a hike! Continue evolving

The Yin and Yang of Training

2009-08-28T21:50:00.003-04:00

Round three of the semi-annual Off N Running and Evolve Multisport 13.1 and 26.2 training program has commenced and is in its 8th week of training. Not only are the majority of the participants new to the training group but about 80% are women! (Go Ladies, Go Ladies!) The guys sprinkled throughout fit right in and I think they love the fact that we give them a run for their money!

With each training session I gain a greater understanding of what motivates people, effective training strategies, and get to cultivate lasting friendships. The primary objectives of the program are to educate and empower the participants in their journey towards achieving their race and training goals while also providing a platform of support and fellowship. Whether someone decided to join the group to meet new people with similar interests, to learn more about running, to be motivated to run, or to get that elusive PR (personal record), everyone will make a friend, have a great time, and learn more than they ever wanted to learn about running, training, and GI distress.

Our long runs occur on Saturday mornings. After one of our long runs, 2 hours in duration for the majority of us, we shared congratulatory high fives, talked about what sport gels and drinks we tried, how many times natured called, and how cool it was to see at least a hundred other people smiling through their long run on the greenway.

The post-run chatter radiates positive energy. Then out of the blue, clear as a bell I hear, “He said athletes never take a day off!” The endorphin high that kept me hovering several inches above the pavement masking any sort of unpleasantness my legs felt from running for 2 hours got an abrupt uninvited kick to the curb. Ugh. My head dropped for a second while contemplating a diplomatic and calm rebuttal. Luckily, I didn’t have to play offense and instead a runner turned to me and asked me, “Marisa, do you ever take a day off?” I took that as an invitation to step up onto my soapbox.

Unless you are from the planet Krypton and wear red and blue lycra advertising a big “S” under your mortal threads, rest days are crucial to improving fitness, maintaining overall wellness, and preventing injuries. Whatever your definition of success may be, the most essential component across the board is balance. For every high there is a low. For every sunrise there is a sunset. For every day there is a night. See my point? Unfortunately, many individuals, athletes, and even coaches are not mindful of this reality.

High levels of fitness are not gained by our training alone. It is defined by how quickly we can recover from the stressors we impose on our physiology. If we push our bodies to the limit day after day during our training sessions our systems cannot make up for the glycogen deficit and tissue damage that was imposed and improvements in fitness are nil. Training for any athletic event is quite an art and a science.

Maintaining a low to moderate level of physical activity in order to not be considered sedentary is all fine and well. However, within the context of athletics and high levels of performance a plan for the best “return on investment” is essential. That plan should be specific to an individual’s physiology, lifestyle, experience, and so forth. The plan should also have structure, purpose, and most importantly an appropriate ratio between rest and training. In addition, off-season training will be carried out quite differently from the in-season race peaking phase.

As you can see, improving fitness to your maximum capacity (which is ever evolving) while maintaining optimal wellness and preventing injury is quite methodical. Nonetheless, it can be done and the journey is definitely worthwhile. Challenges bring about awakenings and discoveries giving us insight into our often times, hidden capabilities.

…and yes, I take days off ;-)

Big Day

2009-04-30T09:25:00.000-04:00

Sixteen weeks ago, the Off N Running/Evolve Multisport 26.2 &13.1 training group commenced. This weekend delivers the race we have been assiduously training for.

We have endured hill repeats, track workouts, long runs, dashes to porta-potties and bushes, cold weather, rain, hot sun, blisters, snot, sweat, spit, laughter and support. We have become kindred spirits brought together by a simple activity: running.

Thank you for sharing your journey with me. I am in awe of your dedication and perseverance. I am grateful for the friendships that have developed and our future as fellow runners, friends, and motivators.

You have put in the time, the miles, and the focus. You can do this! Now, go out there and have fun and “Drop it like its HOT!” (~ Snoop Dogg).

Unexpected and unconventional

2009-03-06T14:46:00.000-05:00

I typically get all of my bright and not-so-bright ideas and semi-existential and transcendental ponderings while consumed in running, cycling, swimming, meditation, or yoga…ya know all the Zen-like activities one could imagine. Well, surprisingly, one came today while doing none of those things. Since I usually share some of the “aha” moments with you all, I thought I might as well share this one…

I was talking on the phone with my brother, venting about the inconsistencies and challenges currently setting up camp in my life. I commented on how I feel confused and don’t know what to do or where to go. He simply said, “Skip to my Lou!” I stopped dead in my tracks and laughed hysterically. Haha, I think I will.

We don’t always have to have a plan for every moment in our lives. Perhaps, in all of our planning and doing, we stop “being”. So, when you are at a loss for where to go, just…Skip to my Lou…my darling! (Hahahahahahahaha)

Sloshing Along

2009-03-01T13:59:00.000-05:00

You know you are a runner when: it is 50 degrees F with a steady drenching rain and you lace-up your running shoes for your long weekend run anyway. Those were the conditions for yesterday’s LSD (long slow distance) run with my training group. At 8am, 15 of us hit the greenway. Interestingly, on my way to set up our water stop, I spotted at least 30 or more runners on our proposed route. Nope, free stuff was not being given away and I didn’t see any wild animals chasing them, possibly the only reasons you may be viewing a person running in such “pleasant” meteorological conditions. ;-) For those of you that are self-proclaimed non-runners, I’m guessing you observe such a spectacle as neurotic, obsessive, and insane. And, well, that’s ok. We, self-proclaimed runners, are going to keep doing it anyway. Why? Well, I’ll spare the million and one reasons for another time and instead share just one for now…

…Most can relate to the emotions and demeanors cold, rainy, cloudy conditions can perpetuate. Well, when I looked out the window yesterday morning, I could feel the heaviness and dare I admit, doom-and-gloom mood, try to peak its nasty head into my personality. Pointless to fight it. What we resist persists. So, I just let it hang out with hopes that the morning run would kick it to the curb. The Universe must have heard my SOS and quickly responded with mitigation. The first smile of the day came when I saw those 30 runners on the greenway wave and smile at me and cheer when I dropped off the water cooler. Peace-out doom-and-gloom! Shortly after that I met my running group of 15. You could almost see the aura of relief emanating from our pre-run huddle. We all knew that yeah, the elements were considerably less than ideal but, we are together and we are running. Nothing can go wrong.

As crazy as we may have looked out there yesterday we embraced one-another, the rain, the cold, and the wet socks. When one embraces the seemingly unpleasant, they find that it no longer becomes unpleasant and it can surprisingly be a vehicle for realization. We did not melt, we did not shrivel-up and fall over on the trails, nor did we worry about our mascara running. Aha! We transcended worry and just may have realized through the cleansing quality of running in the rain that worry is pointless.

I encountered well-over 50 people by the end of the run and they all donned their pearly whites. Those pearly whites were, perhaps, the sun peeking through the grey clouds. Thank you, fellow-runners, for brightening a cloudy day.
By the way, I did see a man running this morning on my way to the local coffee shop. Conditions: 32 degrees F, freezing rain, windy…ahhhh, you go, dude!

20/20

2009-02-19T09:27:00.000-05:00

Thank you, Morning Run, for yet again stepping up to the plate. I count on you for a lot, I know. And the one thing you always deliver is clarity. Whether rain, snow, sleet, fog, or sunshine…you help me see for miles. There was a lot to hash through during a morning run last week. Decisions, obstacles, more decisions, and some challenges sprinkled throughout obscured my ability to be decisive but yet heightened my emotions to the point that they were practically visible. My hands felt tied and my brain was seemingly hijacked.

Sitting meditation, pacing my apartment, or listening to an "ocean sounds" cd just wasn't cutting it this particular morning and it was too early for a glass of wine, so I laced up my running shoes and hit the pavement. Frustration stemming from "my" obstacles surfaced front and center. Bam. Then confusion. I chose to sit with it, or should I say run with it for a while. Then the neatest thing happened, that Being that is the Observer within all of us, quietly waiting for recognition, split from the emotional and frustrated part of me. "I" became the observer and let all the irrational and fearful thoughts work themselves out as I watched. They hit an imaginary punching bag, tripped a few people, and shouted some nasty expletives. Once that was out in the open, the realization that it doesn't matter who or what &^%$*isses me off or furtively pulls the rug out from underneath of me, I have a choice as to how to react to any situation. Hmmmmm. Epiphany. Our reaction to a situation, not the actual situation itself, is what can make us or break us.

Thanks to Morning Run and its side-kick, Clarity…decisions were made in an instant. Those obstacles, frustrations, and challenges were not breaking me down but instead became catalysts calling for action. And while the rug may feel slippery underneath my feet, I know that I have a choice in how I react to any circumstance. Thanks, for the AHA, Morning Run.

THE SWIM

2009-02-12T08:50:00.000-05:00

Those two words can conjure memories of youth swim team "sharks and minnows" or utter panic and despair. I am here to tell you that swimming should not be and does not have to be relocated to the ranks of despair. Nonetheless, I realize that it will continue to be the bane of existence for many triathletes and triathlete hopefuls. I started participating in triathlons about 10 years ago and have been privy to witness many-a-meltdown 10 minutes to 5 seconds before the start of a race. I would think to myself, "What could these folks possibly be afraid of?" Well, I have since been educated on the many anxiety-inducing reasons and am fully dedicated to helping those that live in fear of "The Swim".

A good place to start is actually committing to swim three times a week for 30-60 minutes. Joining a masters swim team and enlisting the help of a swimming instructor can be invaluable tools. They will hold you accountable for each workout and you may even score some helpful techniques!

If a swim team or instructor just isn't in the cards for you, again, don't panic. Here are some tips to keep you afloat:

1. Before you even get in the water, imagine how you want to feel when you swim. Picture your ideal stroke.

2. When you jump in the water, "become one with the water". Relax. Float a little. Lie horizontal and find your balance in the water.

3. After your warm-up, drill, drill, drill. Swimming drills can greatly improve form and are meant to be done with attention to quality NOT speed.
Here are a few:
a. Six-kick switch: flutter kick on side with one arm at side and one out front. On six count give hard pull, extending other arm and roll to opposite side, six count and repeat. Purpose: to learn body position and roll.
b. Right/Left Arm: Swim Freestyle with only one arm, the other to remain at your side. Remember to continue body roll, kick and breath to the non-stroking side. Purpose: arm conditioning and body roll.
c. Closed Fist: Swim Freestyle but with the hands closed into fists. Purpose: to heighten the hand position and the catch phase of the stroke and feel the water on the forearm.

4. Commit (there's that word again) to swimming without stopping for 4 laps at a time. Build up to your goal race distance.

5. Don't neglect the flutter kick. Most triathletes feel that kicking while swimming will fatigue their precious legs muscles (hot commodities when you have to bike and run post swim) but the kick balances out the stroke and propels us forward. However, that said, a triathlete will want to modify their flutter kick and adopt a more relaxed and natural rhythm. Experiment with different speeds of kicking. Triathletes most often inhabit the 2-beat or 6-beat kick.

6. Swim with your body and not your arms and legs. Yes, those fine appendages help us move forward but keep in mind that your power comes from a solid body rotation and steady core/torso strength.

Ok, Marisa, so that is all fine and dandy when I am practicing in the pool, but what happens comes race day? Same thing. Scope out the swim course, whether pool or open water. Where are the buoys? What landmarks can I sight? Will I be swimming into the sun and need tinted goggles? Envision YOUR ideal swim. When that race gun goes off, stay focused on your strategy. Spot the first buoy and zero in! DO NOT worry or think about what is going on around you. Swim your own race and your own pace. With proper training and a well-rounded race schedule your relationship with swimming will blossom and "divorce" will be a distant memory. Have fun! See you at the races!

Welcome to the NOW

2009-02-04T07:00:00.000-05:00

February 3, 2009
There are only a few "things" that can turn a seemingly crappy day into just another blip on the radar. Last night's run with my running group was one of those "things". We met at a local high school track for some speedwork. The cool thing about running is its adaptability and flexibility, it can be done just about anywhere and in just about any condition, give or take a few extremes, Sahara-hot, Artic-cold, or hurricane. The evening's weather conditions may have deterred some but our group prevailed and surprisingly merged with a few other running groups brave enough to greet the white stuff…SNOW! The timing was impeccable with our arrival. The flakes were that of northern/yankee snow quality…large, white, fluffy, and sticking to anything they fell on. Within minutes the track was white and laughter permeated the air. There had to have been at least 30 people on the track at one time. Some ran solo; some ran in groups of 3, 4 or more. We all contributed to a collective and almost palpable innocent and untainted exhilarated energy that made us all, I'm sure, forget about anything that happened within the day that was less than pleasant. I ran solo, taking in the vastness of our Universe and our experiences in life. For 40 minutes, I was present. Not too long ago, maybe a few years, I discovered "presence" and what it feels like to be in-the-moment. I have had glimpses throughout my life but never offered myself a conscious and deliberate attempt to BE in the present moment. I hope that others on that track last night were able to BE in the present moment, if only briefly. Perhaps, it was a chance to experience the beauty of life and to realize that no matter what hardship they are facing, it's all going to be a-okay. Running has a unique ability to not only expose to us our strengths, limits, and hidden talents, it whisks one away, escaping all laws of time and space. Clarity and perspective is finally at hand. All makes sense and nothing is unreachable, ok well maybe some things are, but you get my point. So, when the going gets tough, frustrating, or confusing listen closely…hear that? Your running shoes are calling your name!

Defragging (October 2008)

2009-01-27T12:35:00.000-05:00

Defragging
By: Marisa Pirih
October 2008

I love Long-Bike-Ride-Saturdays. Sorry Sunday through Friday, don't mean to diss you but me and Saturday Morning have had a long-time love affair. One might say that this affair advocates for an avoidance of the present moment harboring hopes for a better day. Nonetheless, it is true love that ushers in a breath of fresh air, reminding me of how transformative living in the moment can truly be. Commitment chaos has been a recent trend in my life due to an inveterate inability to verbalize the word "NO". Persistent requests to the Universe to add just a few more hours to each day have so far gone unnoticed. But, I forgive you. Just as I hope my closest friends will forgive me for my recent meltdowns due to an overly committed schedule. (Note to self: Just in case, write apology letters for latest unruly behavior.)

Perhaps, I should circle back and offer a brief depiction of how Saturday Morning and I became tight. Saturday morning is when I hop on my beloved road bike and explore the countryside of North Carolina. I am forever grateful to those countryside roads for they deliver unconditional peace and contentment. I have likened them to somewhat of a spiritual highway connecting me with my soul through the simplicity of conscious pedaling. They have been a place where I have cultivated enduring friendships, discovered personal and collective strengths and vulnerabilities, and awakened an innate respect for Mother Nature and human nature. Furthermore, a bicycle has the ability to transport you to Shangri-La. Age becomes just a number and childlike frivolity offers supreme liberation from supposed adult behavior.

This summer, Saturdays were not only my channel for sanity redemption, but they were the most integral workout day of the week as I prepared to race an Ironmanâ triathlon. They were approached with purposeful planning and were met early to avoid the afternoon's potent UV rays. One particular Saturday, a few months ago, came quite serendipitously offering relief from the commitment chaos I mentioned earlier. When my alarm went off at 4:50am, I checked my phone for messages, wondering if Saturday Morning and I would have company. Indeed, we do, and they will be coming in the form of the two best guy friends a gal could have. A cup of coffee chased with a bowl of cereal and a banana and I was out the door. Still in the throngs of wired irritation and grouchiness but grateful to be on my 2-wheeled magic carpet ride, I was greeted by my buddies and their palpable excitement over what would be the longest bike ride of their lives to date (70 miles)!

About 40 miles into the ride, the exercise-endorphin-buzz transcended the conundrum of the previous week's events. However, my attachment to the day’s training plan (of which I tightly grasped, since it was the only thing I could control that week) caused a tinge of overriding anxiety. I still had 45 more miles to ride and a 20-minute run to follow. The sun’s heat was quickly descending on the roads of Stokes County in North Carolina offering a preview of the afternoon’s fry-an-egg-on-the-skin temperatures. My thoughts began a downward spiral wallowing in frustration over a lack of supernatural meteorological control hoping that I wouldn't pass out 10 minutes into the post-ride run. Not even the infectious comedic repertoire my buddies customarily perform while riding could snap the nervous anticipation. Honestly, I was beginning to resent their disregard for potential heat exhaustion and training goals set for the day. (I often wonder why they continue to hangout with me. Apparently, my sense of humor couldn’t even stand to be around!)

Our route took us to the top of a mountain in Hanging Rock State Park. The climb is almost 2 miles long with its steepest grade measuring 14%, difficult for the experienced cyclist. A spring fed lake awaits visitors at the top and provides for a fishing and swimming venue in the hot summer months. Impressed by the climbing prowess of my friends, who happen to be cycling newbies, I exchanged sweaty high-fives at the top and shifted gears to descend the mountain. “Not so fast!” they managed to gasp. One glimpse of that lake and its refreshing allure hypnotized them like a snake charmer captivating an asp. Passing on a quick dip, cycling clothes adorned was out of the question for them. I, of course, was reluctant, wanting to stick to the training plan. However, seeing them jump in I threw caution to the wind and dove in fully clothed. In a split second I went from 30 years old to 7 years old. Responsibilities and attachments faded to an illusion and untainted joy reigned supreme.

We eventually emerged from our frolic to hop back onto our bikes, spirits renewed and bodies refreshed. The lake washed away all of my worries and preoccupations revealing the joy that can be had in life. One can fastidiously prepare for the accomplishment of their goals but, ultimately, the best preparation is to simply be flexible. If we go about our lives robotically conforming while over or underachieving, we may be missing out on what our lives are trying to tell us. My friends and their spontaneity reminded me to live in the NOW, to be flexible. And to know that I don’t always need to be in control.

As the ride was nearing its end I found myself excitedly babbling on about random events and musings analogous to a 7 year-old. I stopped and suddenly realized that I was not making any bit of sense. I excused my arbitrary outbursts and my friend replied with a smile, "You are just defragging your brain." So, when in the midst of panic-stricken thoughts and expectations, press CONTROL/ALT/DELETE and DEFRAG! Then, conjure your inner Gumby, let go and see what comes to you!

Now What?

2008-12-01T20:58:00.000-05:00

Off-Season Training

It’s like the day after Christmas…all the hype, hoopla, and juju has left the building. Your Big Day, Race Day has come and is now gone. Your training group no longer meets and to top it all off, nighttime descends upon us an hour early, making 6pm feel like 8 or 9pm. Ugh. Wait, before you grab the Cheetos, Bon-Bons, and remote control, know that it doesn't have to end here!

So, what do you do? Have fun! Try that yoga class you have been eyeing at the gym or head up to Pilot Mountain or Hanging Rock and do some hiking. Or, continue running. But keep it unstructured, let go of the preoccupation with goal times. Get crazy…leave your watch at home (!gasp!)! Often times, we need to let go of things to recognize its importance in our lives.

However, for those of us that incessantly crave a specific focus or goal to work towards, make it strength and flexibility this season. Resistance training, Pilates, and yoga will do the trick. A strong body will offer support for your desire to race, to train, and to PR. As I always say, "Give your body, mind, and spirit what it needs so that it can give you what you need.” Andale…Andale!

I'm getting ready to race what?!

2008-10-09T09:35:00.000-04:00

Post for 13.1 & 26.2 training group:

Doubt is a pain too lonely to know that faith is his twin brother.
~Kahlil Gibran

As race day draws near, the day you have all been diligently and purposefully preparing for, you may be wondering whether or not you can successfully accomplish your goal. Everyone has their own personal goal, shared or secret, to finish or to PR. Regardless of the reasons you chose to toe-the-line for perhaps, one of your most notable adventures, have faith in your strength and preparation. We are all capable of a great deal more than we believe to be.

The last month of training leading up to “The Day” can harbor an overabundance of thoughts, emotions, and physical (ahem) maladies. But before you let this trio bombard your senses, I am here to remind you of several key strategies aimed to build your confidence as your race draws near.

1. You wouldn't put oil in the gas tank of your car so, why would you fuel your body with the "wrong" sustenance (food or thoughts)?

-Limit or eliminate processed foods from your daily nutritional intake. Strive for balance in each meal: proteins, complex carbohydrates, and fats (unsaturated, *avoid trans-fats). Eat simply: fresh fruits and vegetables, lean meats, whole grains, olive oil to flavor.

-Thoughts can often create your reality. Think that the next time you are conjuring negativity!

2. Get an extra hour of sleep per night. (Refer to the article on sleep I posted a couple of weeks ago.)

3. Take time each day to visualize the race experience that you want. However, remain flexible and release attachments. Know that anything can happen on race day and the best preparation is to stay present and deal with what is handed to you in each moment. That guarantees success!

4. Ice. Its like duct tape…good for just about everything. If you find yourself waking up to mysterious aches and pains in your joints, take time to ice what ails. Ice can decrease or prevent further inflammation and soreness. 20 minutes will suffice.

5. 5-10 minutes of core strengthening exercises and stretching will go a long way. I am always amazed that people find 7-14 hours a week to run, swim, or bike, but can’t seem to fit in 5 minutes to stretch and strengthen…baffling. A strong core (physical or nonphysical) gives the body stability and support. Sure, your legs are propelling you forward, but they are only as strong and enduring as the place in which they originate. I realize that many runners stick to their “no stretching necessary” philosophy, but most of us WILL benefit from a stretching routine. Training for a marathon induces a fair of amount of wear and tear. Our muscles tend to react in such a way a teenager gives their parents the “silent treatment”. They seize up, reminding us just exactly how they are feeling when we take that first step out of bed in the morning. Stretch after warming up your muscles. Blood begins to run freely. The result will be elasticity and grace, agility and youthfulness.

So, sit back and relax and enjoy the rest of your journey!

Mr. Sandman

2008-09-30T10:39:00.000-04:00

The bed is a bundle of paradoxes: we go to it with reluctance, yet we quit it with regret; we make up our minds every night to leave it early, but we make up our bodies every morning to keep it late. ~Charles Caleb Colton

Thank you, Mr. Sandman, for whisking me away for 8 hours last night.
I was beginning to think that you forgot about me! Can you please not be a stranger to me anymore? I got a taste of your sweet, sweet lullaby and prefer to be on the top of your “To Visit” list.

I got 8 hours of sleep last night. Umm, can we say ahhhhhh? As athletes and overachievers we are constantly working towards a goal and to be the best we can be in whatever area our life beckons. All too often, sleep is what gets the shaft. Yes, it has been said that sleep is overrated and we really do not need it to live. (I’d like to trip whoever coined that statement.) However, recent studies indicate that we do indeed need a peaceful night’s slumber, respective of our individual needs, to be healthy and efficient human beings.

If there is one thing that I have learned over the past several years is that, when I do not get enough sleep…my mind and my body begins to fail me. At first, I chose to deny this phenomenon. I did not want to assume the role of “weakling” or “lazy” or lacking supernatural energy. I will spare you the list of physical ailments that seemed to disappear with the treatment of sleep and instead share with you some of the fascinating tidbits I discovered while researching the benefits of adequate zzzzzzs. (There are so many…but picked just a few to keep you from falling asleep while reading this, haha).

1. Sleep deprivation has been shown to lower our percentage of Natural Killer Cells. NK cells help decrease illness-causing cells. A decreased NKC count indicates a weakened immune system. Weakened immune systems are more susceptible to illness.

2. Hormone production is regulated during sleep. Human growth hormone is released during sleep. HGH facilitates many functions within our physical bodies. Among some of those are: increases in muscle mass, increases in protein synthesis, and subsequent effects of tissue repair.

3. Sleep and weight loss or gain is one of the latest topics being researched. So far, several studies have found a correlation between the hormones leptin and ghrelin and sleep habits. These hormones have been linked to appetite. It seems as though leptin levels take a nose dive when sleep deprivation is induced (leptin signals satiety) which means you are stuffing your face but your body is not realizing it is full…all b/c you just didn't get enough sleep. (So, use this excuse the next time you go on a Krispy Kreme binge!!!)

4. The CDC states, “Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity, and depression. Not getting enough sleep is associated with the onset of these diseases and also may complicate their management and outcome.”

5. I found an interesting ongoing study conducted on Stanford University's men's and women's swimming teams. To summarize: the researchers found that performance increased when the athletes were getting 10 hours of sleep a night for 6-7 weeks. (Here is the link to summarized version of the article: www.sciencedaily.com/releases/2008/06/080609071106.htm.) "Hahahaha, Marisa, we new you were crazy, 10 hours, who has time for that?" is what you may be thinking. Well, if you are getting 5-6 hours…imagine what 7-8 may feel like? What could you simplify in your life to make rest a priority?

So, how much sleep is enough sleep? You must make the distinction. In general, it is recommended that we should spend 7-9 hours in uninterrupted sleep a night. Most of the studies conducted have looked at sleep deprivation and its effects and have found that consecutive nights of 3, 5, and 6 hours of sleep have deleterious effects on our body’s endocrine and neurological systems.

I chose to write about this topic because I want to help you recognize one of the most fundamental yet life-altering strategies a person can do to possibly improve their health and well-being. So, discover what works for you…and as I have said before, “Give your body, mind, and spirit what it needs so that it can give you what you need.”

Sleep that knits up the ravelled sleave of careThe death of each day's life, sore labour's bathBalm of hurt minds, great nature's second course,Chief nourisher in life's feast.~William Shakespeare, Macbeth

Other fascinating blurbs:

From: www.sleepfoundation.org
"Currently, there is no strong evidence that sleeping too much has detrimental health consequences, or even evidence that our bodies will allow us to sleep much beyond what is required," says Kristen L. Knutson, PhD, Department of Health Studies, University of Chicago. "There is laboratory evidence that short sleep durations of 4-5 hours have negative physiological and neurobehavioral consequences. We need similar laboratory and intervention studies to determine whether long sleep durations (if they can be obtained) result in physiological changes that could lead to disease before we make any recommendations against sleep extension."

From: www.cdc.gov
Epidemiologic surveys suggest that mean sleep duration among U.S. adults has decreased during the past two decades (CDC, unpublished data, 2007). An estimated 50--70 million persons in the United States have chronic sleep and wakefulness disorders (1). Most sleep disorders are marked by difficulty falling or staying asleep, daytime sleepiness, sleep-disordered breathing, or abnormal movements, behaviors, or sensations during sleep (1).

www.sciencedaily.com

Thank You

2008-09-24T14:00:00.000-04:00

Several months ago when I was asked by Greensboro’s very own specialty running and multisport store, Off N Running, to develop and direct a marathon and half-marathon training program I was ecstatic. However, I had no idea as to the extent this opportunity would consequently change my life and awaken me to an innate passion I have for motivating, educating, and empowering individuals to accomplish their goals and bring something positive into their lives.

Running can be a channel for self-discovery and activate an awakening of our consciousness, if only for a moment. But in that moment a light illuminates and we may experience purpose and contentment and even a potential brief connection to all of humanity and that of which is beyond the tangible. This program has led us all on our own personal journey experiencing exactly what our spirit meant for us to encounter. Thank you for sharing with me your journeys’ and lives’ along the way. You have taught me things that I will always be grateful for. You have inspired me and revealed to me my own capabilities and have brought much joy into my life.

Running: Recovery and Regeneration

2008-07-23T14:04:00.000-04:00

Running: Recovery and Regeneration
July 2008

While many consider running to be corporal punishment, faithful devotees to the sport consider it to be a form of relaxation, rejuvenation, and I’ll even go so far as to say a spiritual and meditative practice. Perhaps, it is the post-run-endorphin-buzz that transports our consciousness to the Land of Oz which keeps us coming back for more. Regardless of the fuel that fires your passion, that “buzz” can lead to a craving that consumes our ability to know when to take a step back. And just as quickly as the incineration of a post-race plate of nachos you and your friends chase with a couple of margaritas, you are sidelined by exhaustion and/or injury.

Moderation and balance is the recipe for success and enjoyment in all endeavors. Amidst our journey towards achieving our goals in athletics we must remember that for every high there is a low. Every hard effort needs to be reciprocated with a period of rest and recovery. It is easy to get carried away by the seemingly supernatural sensations brought on by marathon training, but is surpassed only by our denial of the messages that our bodies are whispering to us: PUT MY FEET UP AND REST OR ELSE! The “or else” is the dreaded overtraining/injury cycle. If we were to have a glimpse inside our bodies and more specifically our muscles post-workout we may see something that resembles the side of the road after an aid station in our favorite race. Total chaos and destruction. However, this isn’t necessarily a bad thing. It is the contrary. The breaking down becomes a catalyst for reconstruction and improvement. A series of enzymatic and hormonal reactions take place, kind of like the transformation Spiderman underwent when he was bitten by the super-spider…don’t we wish?

However, if we stress our bodies to the limit day after day (hmmm, can we say OCD?) our systems cannot make up for the glycogen deficit and tissue damage that was imposed and improvements in fitness are nil. Remember that “No pain, no gain” theory? I ponder its validity to produce desirable results and cannot say with certainty that it is a worthwhile mantra. It is only until cells are restored, energy reserves replenished, and our physiologic chemistry (hormones) are returned to their preferred functioning status can we evoke another all-out effort. Fortunately, there are several strategies to optimize and expedite system rejuvenation. The four most effective recovery strategies are: sleep (should never be underestimated), the warm-up and cool-down, active recovery workouts, and nutrition.

While the amount of time one spends in dreamland is relatively personal, sleep is when our body manufactures and restocks the compulsory inventory our bodies’ and immune systems need to operate at our finest! The amount of slumber recommended for an active individual is 7-9 hours of sleep a night, but you must be the jury and the judge in this case.

The warm-up prepares the body for stress by: dilating capillaries to deliver more O2 to our muscles and raising body/muscle temperature so that contractions can occur with less effort while also making our tissues more elastic reducing the risk of injury, just to name a few. The cool-down, which most people nonchalantly neglect, is quite important. Exercise lowers the body’s pH, creating an acidic environment (i.e. lactate, i.e. BURN!). Cool-downs facilitate the removal of lactic acid by circulating oxygen-enriched blood throughout the muscles.

Active recovery workouts are typically defined as nonimpact low-intensity aerobic exercise. Research has suggested that low-intensity activity as opposed to complete rest accelerates recovery by providing distrubution of nutrient-rich blood and oxygen to the body’s tissue while also flushing lactic acid and toxic remnants from the last high-intensity workout session (AHEM, refer to cool-down). These workouts should be interjected in your training plan after high-intensity and/or high volume days. A heart rate monitor is the preferred accessory when gauging your intensity for these workouts.

And last but certainly not least, nutrition. Much can be said about this topic but I’ll keep it short and sweet, to run an efficient engine you must supply it with clean fuel! However, the engine won’t run at all on an empty tank. Our muscles are most thirsty immediately post-workout or race. So, quench them with some quality carbohydrates to make up for the glycogen deficit. Medium to high-glycemic index foods are good choices and will enter the bloodstream/muscles quite speedily! Research has also indicated combining carbohydrates with protein in a 4:1 ratio, but again, through experimentation you can find out what works best for you. For info on the glycemic index of your fave foods visit: http://www.glycemicindex.com/.

Ultimately, every runner needs to listen to their bodies’, for they will tell us what it is we need. In the mean-time, sit back and enjoy the “buzz”. See you on the roads!

-Marisa Pirih

I Heart Cycling

2008-07-21T07:21:00.000-04:00

I Heart Cycling.
April 2008 (Posted for www.deorodivas.com)

I don’t know about you all, but I am ready to shed my neoprene toe covers and long cycling tights for the coveted Descente cycling tank bought at the end of last year’s cycling season…a purchase made to remind me that winters in NC are quite ephemeral when you really contemplate it.

It seems as if I just wrote my last article, enticing you beautiful women, to disregard “Ole Man Winter” and discover that cold-weather riding is not as dreadful as it may seem. Sure, you may not feel your fingers or toes for a few hours but fine camaraderie and a seemingly quick jump in the time-warp machine (i.e. bike) reminds you of why cycling was so stupendous when you were a child. Ahhh, the good old days.

Wait…the good old days? I’ll let you in on a little secret. Riding your bike is still stupendous. And for those of you that are in the never-ending search for the quintessential fountain of youth, take a quick field trip to your garage, pump-up those tires, grab your helmet and pedal like wind! Betchya it will work a lot better than the hope-inducing promises of expensive face creams and waist-cinching panty hose.

A few weeks ago, I took a trip down memory lane with my new friends, Lisa and Nancy. We reminisced about our first bikes’: purple with white streamers hanging like ponytails from the monkey-style handle bars, a daisy-covered banana seat, and a basket to hold our afternoon snacks… “NO BASKET ON MINE!” yelled Lisa. She reassured us that she was too cool for the basket or the bell. Speaking of cool, sadly, it seemed as though once we reached our teenage era, those two-wheeled magic carpet rides became not-so-cool. Alas, however, it re-emerged for its second big debut in college, once again affirming its cool-factor; but the jury was still out on the helmet accessory.

Fast-forwarding to adulthood, a preoccupation with coolness subsides and we can most likely afford a working set of wheels, why is it that our bikes still get the shaft? Perhaps, “Life” intervenes with its many responsibilities and distractions, convincing us that we simply “just don’t have the time to go for a ride” or that “it is just a childish activity.” Sometimes we do not have to be convinced and bicycling purposefully descends a few notches on the priority list. For instance, one of my best friends recently became a mother to an incredibly beautiful and vibrant baby girl. Hmm, Saturday morning group rides or smelling the delicate “baby” aroma emanating from her nursing daughter and witnessing her take her first steps on two delicately tiny feet. Ahh, not a tough decision there. Sure, my other best friend, Lenny Cruiser (not her real name) and I miss the heck out of having her join us on our therapy-like epic rides around the mountains (well, kind of mountains) in Stokes County. But she is with us in spirit and we know that we will be chasing her and her sleek Lightspeed up Hanging Rock Rd. in no time.

So, if bicycling is your thing, I encourage you, DON’T LISTEN to that little voice in your head telling you that you don’t deserve a little carefree fun! Fun is there for the taking! Go for it! And let’s share our favorite bicycling stories while sharing post-ride margaritas and several baskets of chips and salsa!

No matter what happens in your life, know that your bike is humbly waiting for you to once again hop back on the saddle, providing unadulterated good times, laissez-faire-style. Ride on!

Channel Your Inner Diva!

2008-07-21T07:14:00.000-04:00

Message 12.2007 (Posted for www.deorodivas.com)
Channel your inner Diva!

Finally, what we women have all been waiting for…deOroDivas! Every season I am introduced to an ever-increasing female population of cyclists out on the North Carolina roads, and I am loving every encounter. When I first started cycling in Greensboro, I knew of three or maybe four other women who had taken up this wonderful sport. We were always out numbered by "the Guys" and while, I do love you Guys, it is refreshing and exciting to be in the company of inspiring athletic female counterparts. I recently revisited the reasons why my female comrades and I enjoy cycling so darn much.

Cyclists around the world have discovered and fallen in love with the sport for how it has most likely, enhanced their lives. Cycling has certainly changed my life, positively, of course. My love affair began in 1999; however, it wasn't until 2002 when I bought a mint green steel Bianchi from Greensboro's own Robert Carter at Cycles de Oro when my infatuation took flight. My life split at that moment, kind of like a "Before & After". Cycling has become a medium for self-exploration and self-discovery. It has secretly yet firmly introduced me to personal attributes I had only hoped existed: confidence, toughness, and the ability to live "in the moment"…just to name a few. I also noticed gradual shifts in my priorities, small and large. Suddenly, blowing drying my hair before graduate school classes or a little eye shadow before work was no longer important, because if I omitted those "primping" steps I could get in just a few more miles or race Robert up one more hill repeat. Wait, race Robert? Who would actually think they even had a chance at catching Robert? Surprise, that's when I realized that cycling even improves self-confidence!

Another bonus that cycling provides, besides a killer set of legs, is the development and cultivation of friendships. There aren't many activities in which you can spend one, two or six hours with total strangers and engage in conversations including such topics as intestinal permeability, crotch chaffing, and snot rockets. Ewwww! Snot rockets? Yep, you got it. "But that is not very lady-like", you might say. Well, I decided that I am just not going to care about what others might say about my crude way of clearing blocked up sinuses while riding 20 mph down Alamance Church Road. And you know what, you shouldn't either. I suppose I could accredit my new-found-disregard-for-others-opinions to the whole confidence-building thing I mentioned earlier. Sure we may not exude feminine glamour, beauty, or allurement pedaling up a hill, sweat pouring off of our faces, and vocalizing the kind of grunts that would frighten even the Incredible Hulk. But, hey, I have an idea! Let's redefine the often-perceived notion of beauty. It isn't always about manicured nails, highlighted hair, and the little black dress. Beauty is strength, confidence, and the will to manifest what you want in life. It is, believe it or not, beautiful to sweat and yell, "On your left!" giving the guy you are passing a crafty, yet, "lady-like", grin.

So, other than enraged, oppressed motorists, neurotic dogs, and potholes, I cannot seem to identify anything negative about cycling. Sit down tonight and ask yourself, "What does cycling do for me?" You just might come up with some things that will surprise you.
Well, ladies, I realize that the cold-weather is approaching and we are tempted to hang up our bikes until we see at least 60 degrees in the forecast because that cup of hot chocolate, glass of wine, and a movie is, I know, oh so tempting. But wait, stop right there, head down to CDO, pick up some winter riding gear, and get your butts outside! I promise you, you will love it. We can meet for a glass of wine after the ride! I look forward to seeing you out on the roads as we continue to inspire one another to be better women and better cyclists. Ride On!

Marisa Pirih