Coach Mari’s Top 3 Mistakes:

#1: Drinking too much the night before a big workout – My first century ride was the Six Gap Century in the North Georgia Mountains in September 2004.  Yes, I chose a ride in the mountains as my first 100-mile bike ride.  Was it peer pressure that helped me complete the registration form?  Maybe.  Was it the fact that my Ironman training buddies were also signing up for this ride?  Maybe.  Did I have any doubt I could complete it?  No.  It wasn’t until I drank too much the night before at dinner, woke up with a big headache, got to the ride late and almost missed the cutoff one third of the way along the route that I strongly considered quitting.  I felt lousy, but I finished the ride in about 10 hours.  The finish was at the school where we started the ride.  The parking lot was almost empty and all the food was gone.  I was glad to be done, but I kicked myself all the way back to Atlanta for not being in tip top shape for this grueling ride.

Drinking occasionally is not the worst thing in the world.  However, you will never be at your best when you drink prior to training or racing.  When I learned how much dehydration negatively affects performance, I decided to forego the pre-race glass or two or three of wine with dinner.   

#2 Not following the plan – My third Half Iron-Distance race was the Florida Challenge in Clermont, Florida in October 2004.  I traveled to the race with a group of friends and friends of friends.  One of the guys, who was a friend of a friend, scoffed when I was buying white bread at the grocery store for my breakfast PB&J.  Even though this is what I had for breakfast in training, I gave in to his suggestion and got wheat bread.  Once I hit the course the next day, I realized the effects of fiber on the system.  I visited each and every portable potty on the 13.1-mile run course.  Not good!  Again, I beat myself up for not sticking to the plan that worked during all my past training sessions.

Regarding nutrition, we all respond differently to different foods and nutrition products.  We all need to practice this in our training.  I also suggest having a “Plan B” for race day because what works in training might not especially work during the race.

#3 Signing up for something big while already training for something big – Ironman Coeur d’Alene (my 1^st IM) was already on my schedule for June 2005 when I entered and got in the lottery for the New York City Marathon in November 2005.  I thought “Oh, doing a marathon after my Ironman will be a piece of cake!”  I could (and I might) write an entire post about why this is not true!  After the Ironman on June 25th, I turned right around and ran the Peachtree Road Race 10K on July 4^th and my marathon training began from there.  I didn’t take time to rest my body or my mind.  I did not enjoy training.  I did not enjoy the race.  In fact, I asked the police officer at the finish line to “…put me out of my misery”!  His response: “I’m out of bullets”!

To all of you First-Time-Ironman-Athletes-In-Training: Please don’t sign up for a big event until AFTER you complete your Ironman and you’ve given yourself time to rest and recover!

I’ve made a bunch of other mistakes like forgetting to put my bib number on in T2 at the Disney Olympic-Distance Triathlon in 2003 and trying a new bike dismount at the Gulf Coast Half Iron-Distance Triathlon in 2005 which resulted in a crash in the chute in front of my hubby and several others.

Over the years, I’ve learned a lot.  I don’t make these silly mistakes anymore.  Please put some of these lessons in your toolbox and save yourself some time and embarrassment!

I had a manager once who used to say, “As long as we keep Mari fed and watered, she will be fine.”  Well said!  That is the truth!  I know I’m not the only one who gets cranky when hungry and/or thirsty!

I started thinking a lot more about snacks last summer when I started working with nutrition expert, Lauren Lorenzo.  She taught me a lot about the timing of my calorie intake.  Basically, I needed to take in more calories around my workouts in order to fuel myself for the workout and recover afterward.

Since the majority of my workouts are done in the morning, I have a snack when I wake up because I am already at a calorie deficit and a snack after my workout, then a large breakfast after my shower.  I continue to snack throughout the day.  This helps me stay balanced with my hunger and satisfaction.  By time my hubby and I sit down for dinner, I am not starving to death and it is much easier to have less calories at that time.

By the way, dinner is about HALF what it used to be before I started working with Lauren.  For many years, I would eat the same amount of food for dinner as my 6’ 2”, 180 lbs hubby.  Not good!  I’m 5’ 2” and 123ish lbs (down from 134 lbs this summer).  There was no need for me to be eating that much!

Here are my top favorite snacks:

• HomemadeGranola Protein Bars – Ingredients: Natural peanut butter, honey, powdered milk, whole wheat oatmeal, almonds, raisins, wheat bran, cinnamon, kosher salt
• Larabars – Ingredients in Cherry Pie: Dates, almonds, unsweetened cherries
• Apples – Varieties: Fuji or Honeycrisp
• Carrots
• Bananas
• Yogurt – Brands: Wallaby Organic, Chobani (OMG – Apple Cinnamon is my new favorite flavor!), Siggi’s (more expensive, but sometimes the Dekalb Farmers Market has it on sale when it is about to expire)
• Almonds
• Pretzels
• Popcorn – No butter, just salt and white cheddar cheese flavoring

Gone are the days of sharing a six-pack of beer at night with hubby along with a big plate of cheese and crackers!  I have cut so far back on alcohol I haven’t even taken advantage of the recent ability to purchase it on Sundays.  I’m even finding myself volunteering to be the designated driver for my friends!  There are a ton of calories in alcohol and though I need calories, they are empty calories that do not help my ability to keep my weight down and continue being a strong athlete and coach.

Hey, I’m not going to tell you that this shift has been easy!  I have to continue to plan every day about what I’m going to eat.  I have to make sure the refrigerator and pantry are stocked with healthy stuff.  I don’t leave the house without a snack so I don’t go too long without eating.  I have to be disciplined about my portions.  I avoid getting seconds.

Do you know what else I avoid?  I avoid eating at restaurants because I have less control over what I’m eating.  Sorry, il bacio, Burrito Brothers and Roasters!  I know you were getting used to seeing us more regularly!

The reward has been feeling better all day, sleeping better at night and it’s a whole heck of a lot easier to swim, bike and run without the extra eleven pounds I was carrying!

You can meet Lauren Lorenzo tomorrow at 7:30pm.  She will be at Podium Multisport to present “Nutrition for Athletes”.  The cost of the session is $25.  You can register here or come tomorrow and plan to pay at the door.

Happy snacking and training!

Why?

I use it just about every day for

• stretching,
• core strength,
• swimming,
• meditation,
• cycling,
• and finally, Yoga!

Stretching – I’m doing a lot more stretching these days.  It might be due to the fact that I turned 40 last year.  I don’t know.  All I know is that I try to stretch my muscles in ways that are opposite of the motion that is normally done in swimming, biking and running.  I just want to make sure those muscles don’t get neglected and come back to punish me!

Core Strength – For those of you know me, train with me, are coached by me, read my blog, you all know how I feel about having strong core muscles.  When athletes (and non-athletes) have strong core muscles, all things are possible!  You will go longer, faster and avoid injury!

Swimming – Ah, how I love to bring my Yoga mat to the pool to do my core strength in between swim sets.  The stares.  The snickers.  The whispering.  I just laugh as I drip a on my mat and do my 2 minute plank on the deck.  It’s blissful!

Meditation – This is a bit new to me, but I’ve began to get serious about meditation.  It is very easy for me to get caught up in my daily activities and forget to breathe deeply.  Taking time to meditate each day has helped me be centered and focused.  My Yoga mat provides the extra cushion I need to sit down and not think about the hardwood under my booty.

Cycling – I’ve made it a habit to set up my Yoga mat next to my bike trainer.   Just like with my occasional core strength between swim sets, I enjoy combining core strength sets between cycling intervals.

Tim Crowley, founder and owner of TC2-Training and Coaching who currently coaches several Elite and Ironman Athletes, including 2008 Olympian and two time World Champion Jarrod Shoemaker, US National Team members Alicia Kaye and Steve Sexton, as well as ITU athletes from the US, Egypt and Canada, recommends “enhanced indoor intervals to develop strength in the context of bike workouts”.  He provides an alternative of slow spinning as recovery with jumping off the bike and doing one leg set, one core set and one upper body set.  (Source: Triathlete, December 2011, Page 66).  Tim: I love it!  You get an A+ in my book!  <wink>

Yoga – After a good friend of mine completed her Yoga Teacher Training Certification last year, she convinced me of the many benefits Yoga provides athletes.  Yes.  It is difficult to fit it in my already busy schedule.  Yes.  It costs a bit extra money that I could be using to pay for race registrations.  Yes!  It is worth the time and money!  Not only is Yoga an excellent way to stretch and recover, it encourages strength and balance.  My blue, smelly Yoga mat that once belonged to Andy Moose travels with me to class!

If you don’t already have one or two (might be nice to keep one in the trunk of your car in case an impromptu Yoga session breaks out during lunch), go to your favorite store,  pick up a Yoga mat and add it to your triathlon toolbox!

Did you know that when you awake, you are already at a calorie deficit?  That means, you need to take in calories as soon as you get up in the morning.  Your first activity in the morning will determine what type of calories and how many calories you are consuming first thing in the morning.

Allow me to provide you with a couple of examples of how I handle breakfast.

Example #1: If I’m going to coach a swim workout, I have a full breakfast like a fruit smoothie.  My smoothie consists of 2 parts fruit, 1 part ice, 1 tbsp of plain, nonfat yogurt, 1 tbsp of peanut butter, 2 tbsp powdered milk and water.  This mixture is approximately 375 calories and includes a good amount of carbohydrates and protein, which is exactly what I need to start the day.  Oh, did I mention that it is so yummy?

Example #2: If I’m walking out the door to go for a workout, I always have something smaller like a Granola Nut Protein Bar, which I make at home.  This is just enough calories (approximately 125) to break my fast from the night before and fuel my workout.  Of course, after my workout, I’m ready for a full breakfast.

I know there might be a few of you out there who don’t agree with having breakfast in the morning prior to a workout.  I want to change your mind!

Take a look at Scenario #1:

7pm – Eat dinner

10pm – Bedtime

6am – Awake

7am – Workout

9am – Breakfast

Whoa!  You just went 14 hours without any nutrition and burned tons of calories in the process!   (NOTE: Yes, you actually burn calories when you sleep!)

Now, take a look at Scenario #2:

6am – Awake

7am – Breakfast

12pm – Ooops!  Got too busy at work and skipped lunch!

5pm – Get off work

6pm – Workout

7:30pm – Dinner

Would you do something like this during the day?  Probably not!  If so, you’ve gone 12.5 hours without any nutrition and again, burned tons of calories in the process!

Most of you realize that Scenario #2 is not too smart!  Do you see how Scenario #1 is similar?  This is why I’m encouraging all of you to eat breakfast.  Find a few of your favorite, quick and easy breakfast meals.  Make it a habit to get up early and be sure to enjoy breakfast every morning!

If you want to learn more, consider attending Nutrition for Athletes on Thursday, February 23rd at 7:30pm at PodiumMultisport.  Lauren Lorenzo, who holds a Masters degree in Nutrition, will be on hand to give us her expert advice!

Getting up early definitely coincided with my love for coffee!  My hubby and I get great pleasure from making coffee for one another in the morning.  We take time to have a small breakfast, drink our coffee and catch up with each other.

Before the invention of the smart phone with 1,000 options for an alarm “buzzer”, I used to be jolted out of bed by the alarm clock.  Now, I am pleasantly awakened by the most soothing alarm tone available.  I feel like a million bucks when I get out of bed, drink my coffee and get a fresh new day started!

Another reason I like getting up in the morning is because: Workouts are best done in the morning.  How many times have you scheduled a workout in the afternoon or evening, just to cancel it when the day got away from you?  Knocking it out in the morning avoids that situation and you feel great all day!  I’m really enjoying starting outdoor workouts to coincide with the sun coming up.  After living in Ohio for 25 years, I will always appreciate the sunshine in Atlanta!

If you need some more reasons to get up early, take a look at this article by Peter Shankman:

http://shankman.com/why-you-need-to-get-up-earlier-and-how-to-do-it/

Mr. Shankman even gives us tips on how you can start getting up early.  My favorite of his “Top Six Ways to Make Sure You Get Up Early” is #4 “FEED SOMETHING” Get a pet.  Seriously.  Feed the pet ONE DAMN TIME at 5am, and you’ll never through 5am again for the entire life of the pet.  Trust me on this.”

Hey, we’ve all got the same 24 hours in each day to accomplish all the things we want to get done.  I’m suggesting getting an early start and take care of some items on your list, including your workout, before the phone starts ringing, before a flood of emails start coming through, before all the crazies get on the road, before your boss arrives at the office, before the line is way too long at your favorite coffee shop and before you lose control of your day.

Decide to add an alarm clock (or smart phone with the alarm feature) to your toolbox.  If you already have one, decide to set it 30 minutes or more earlier than normal.  Then, get up and get on with accomplishing life!

No excuses, right?  Just get your toolbox loaded!

This will be the theme of my next series of blog posts: Tools for Your Triathlon Toolbox!  These tools will help you smash any excuse you try to use!  As a Professional Triathlon Coach with Blue Iron Coaching, I’ve heard many excuses over the years.  Heck, I may have even used one or two myself!  It’s time to cut the excuses and get on with training! 

“We find time for the things that are important to us.  Period.” -Scott Douglas, Scott’s Original Miscellany, Running Times – March 2011

Yes.  It’s cold today.  Yes.  It’s windy today.  Yes.  It can snow, rain, ice, sleet in Atlanta from time to time.  Yes!  Triathletes can still train in inclement weather!  You just need to have some tools in your toolbox.

The pool is a fantastic tool to be used year-round for training!  Living in metro Atlanta does not lend itself to many open water swim options.  Join a pool and add it to your toolbox.

A trainer is another wonderful tool.  You can complete a great cycling workout without leaving the comfort of your living room!  Shop around for a fluid trainer, buy it, add it to your toolbox, use it and make it your friend!

Access to a treadmill is another handy tool for training.  If you belong to a gym, you are sure to find a treadmill. Or, you can invest in one for your home.  Either way, the treadmill is there so you don’t have to miss your run workout when the weather is not ideal.  Find the closest treadmill and etch your name on the side for when you need to pull out that particular tool!

These are just a few tools to keep you training through the winter.  I’ve got a bunch more to share with you so keep an eye out for the next one!  If you feel you have an excuse I can’t smash, please contact me at mari@blueironcoaching.com or give me a call at 404.667.0817.  I will gladly take on that challenge!

Two weeks ago, running at the Active Oval at Piedmont Park was the focus of my blog.  Today, I want to let everyone know about Atlanta Memorial Park.  Most of us refer to it as simply, “Memorial Park”.  This is a location I keep in my back pocket for days when I need to do a Tempo run, but am feeling a bit unmotivated.  Why?  Because once I pull this park out of my pocket, I remember how beautiful and doable it is.

Right now, the trees are gorgeous with the different shades of the leaves.  You better hurry if you want to experience this park in the Fall because Winter is drawing near!  Whatever the season in Atlanta, Memorial Park is an excellent place for a run!

There are so many reasons why Piedmont Park is a great place to train in Atlanta!  I will bore you with all the crazy workouts I’ve done at the park and just highlight one location in particular: The Gravel Track surrounding The Active Oval!

The Active Oval is host to lots of activities for those who live in Atlanta including softball and kickball, however I prefer to stick to the track.  It’s not that I’m not a team player, I just lean toward individual sports.

The surface of the track is packed gravel which gives your legs a break from the pounding of concrete and asphalt.  The distance around the track is .52 miles which is marked by the marble obelisque, donated by The Atlanta Track Club in 2006.  Each 200 meters is marked with a marble plate on the ground.  It’s always nice to find a place to run that is measured.

Over the past few years, I’ve been diligent about adding interval workouts to my training routine.  Also, these types of workouts are often prescribed to the athletes I coach.  The gravel track is a great place to knock out this type of training.  The track is twice the size of a regulation track of 400 meters and I believe it is less intimidating than a regulation track.  As a Coach, it is fun to practice and share different workouts that aren’t as strict with the intervals.  For example, here is one of my favorite workouts:

Warm-Up: 2 Loops at a Comfortable Pace

Set: 6 x 1 Loop Builds with 2 minute and 30 second recovery jog between each Loop Build.

Loop Builds: For each loop, start off easy and progressively get faster at each of the quarter loop marks around the track where the last quarter loop is a sprint.

Cool-Down: 1 Loop at a Comfortable Pace

The gravel track is an excellent location for beginners to run, not to mention those who are coming back from an injury.  All levels of runners and walkers can be found on the track on any given day.

Another fantastic reason to visit the track is the scenery!  Right now, the fall leaves are beautiful!  It is so picturesque to see the backdrop of Midtown and Downtown against the bright blue sky!

Check out the gravel track at Piedmont Park for you next workout!  You will enjoy the forgiving surface, the scenery and the variety athletes around you!

If you enjoy Piedmont Park, consider joining the Piedmont Park Conservancy.  They are the nonprofit organization, working with the City of Atlanta for the preservation of historic Piedmont Park.  Over the past 20 years, the Conservancy has successfully transformed the once dilapidated Park into the most visited in green space in Atlanta.

“This is no time for apathy and complacency.  This is a time for vigorous and positive action.”  – Martin Luther King, Jr.

I started coming to the Martin Luther King Jr. Natatorium back in 2008 when I was coaching a group of athletes who wanted help with their swimming.  It was a great place to swim because they had recently remodeled the facility, it was open to the public and it was only $2 per visit.  Things have changed a bit over the years.  They no longer allow me to provide swimming lessons (they have their own instructors), they are closed on Fridays and they now charge $4 per visit.  Regardless, it is still a great place to swim in Atlanta!  I especially enjoy swimming at MLK in the morning.  The floor-to-ceiling windows give a wonderful view of the sunrise!

The pool is located at 70 Boulevard NE near Auburn Ave.  The parking lot at the natatorium is closed.  Parking is free and the lot is located on John Wesley Dobbs Ave. NE off of Boulevard near Jackson St. NE.  It is always a pleasure walking from the parking lot to the natatorium and reading the plaques on the sidewalk with the names of the “soldiers of justice” who promoted equality for all.  This is known as the International Civil Rights Walk of Fame and includes names such as Rosa Parks, President Jimmy Carter, Justice Thurgood Marshall, President Lyndon B. Johnson and Mayor Maynard Jackson, just to name a few.

The natatorium is open for lap swimming Monday through Thursday, starting at 6:00am and goes until 5:00pm.  They are also open in the evening, starting at 6:30pm until 8:00pm.   There are several activities happening on Saturdays, however I have usually been able to swim between 10:00 – 11:00am.  The pool is closed on Fridays and Sundays.  Be sure to call the folks at MLK at 404-658-7330 if you have any doubt about when they are open for lap swimming.

The indoor pool has six 25-yard lanes.  The temperature of pool varies, however it is usually set around 80 degrees.  There are locker rooms and showers on the bottom level, along with a workout room that is also open to the public.

I would definitely recommend purchasing a City of Atlanta Office of Recreation Aquatic annual pass for $110.   This pass will allow you to swim at all the city pools, including Chastain Park and Grant Park.  All you need is documentation that you are a resident of the City of Atlanta and a money order.  Take these two items to MLK and they will provide you with the pass after you finish your swim workout!

I will be heading to the pool at MLK more often now that summer is winding down and the outdoor pools will be closing.  I hope you all keep up your training over the Fall and Winter!  The Spring races will be here before you know it!