Archives for March 2014

Ironman Boise 70.3 Training – Week Five

March 31, 2014 by Kristen 36 Comments

Boy, were there some fun adventures with the weather this week. It is obvious that spring is “trying” to get here, but winter is being a big bully and won’t seem to go away. Bipolar weather is very common in Bend, so you never really know what you are in for on any given day. Because I have been made WELL aware that the weather in Boise can be quite chaotic (wind, scorching sun, freezing rain, etc.) training in these conditions will hopefully be to my benefit.

Monday: See post from Week Four.

Tuesday: Rest day – woot woot!

Wednesday: 2100m swim and a 1 hour 15 minute ride with hill intervals (17 miles). I met up with three friends, Kalie, Bre, and Joanna, to join them for a little lunchtime ride. It was windy. It was rainy. It even hailed and spit snow. But everyone was in great spirits and it was a fun way to climb hills. We definitely added a couple points to our toughness score.

Coach mapped out a route, which took us up and down Awbrey Butte from multiple angles, for a total ascent of 2000ft. Whew – that’ll make the legs burn – in a good way. You know you’ve done a good ride when you look like this at the top of the last hill.

Thursday: 2000m swim and 5.75 mile run with hill intervals. I was really eager to swim today because the aquatic center was finally opening the 50m pool on Tuesdays and Thursdays. I had never swam in a lap pool longer than 25 meters, so I was excited to see what it would feel like to swim for a longer period of time without thinking about running into a wall. Trust me, it’s happened more than once. Bonk!

At lunch I met my husband at the gym and did a 45-minute run on the treadmill while he swam. I integrated a number of 60-second hill intervals, running these at 5K pace. I started at 7 percent grade and increased it each time until I reached 12 percent grade. It was definitely different running hills on a treadmill versus out on the trails, which is what I am accustomed to.

Friday: This was a BIG hill workout day. I completed 50 minutes of up, then down, up, then down, up, for a total of 5.6 miles and 1,010ft of elevation gain. I was feeling on my game, despite the rain and wind, and had one of the best runs I have had in a while.

There was a strong sense of accomplishment each time I finished my 5-minute uphill interval, and once I reached the top there was a stunning view to reward me. That was the first time I had ever been at the top of Pilot Butte, during the day, alone. It was mine to enjoy.

Saturday: 11 mile run in brisk cold temperatures, but the gorgeous sunrise temporarily made me forget about my numb fingers and toes. I was a bit sore from the two prior days of running hills, but still managed to follow coach’s directions and finish the last 15 minutes at half marathon pace.

Sunday: It was a trainer day. 63 miles and 3 hours and 33 minutes later, I was done. Ugh, I know. It really did happen. Hopefully I will never have to break my own record for time spent on a trainer in one day. I was able to catch up on a couple DVRed shows and watched Frozen at the recommendation of several people.

Week 5 Totals:
Swim: 1hrs 31mins, 4,200 meters
Bike: 4hrs 45mins, 79 miles
Run: 3hrs 07mins, 22.35 miles

Time: 9 hours 23 minutes

This week definitely felt a little lighter than previous weeks, but that is likely due to the rearrangement in my schedule on Monday, which was included in last week’s training log.

Something I have started to think about this week is what I am going to wear on race day. Now, I know Boise is still a couple months away, but I am a planner and like to be prepared. Plus, I want to be able to train in my race outfit a couple times beforehand. Now would be a great time to start putting in orders to see what works and what doesn’t.

I would love to get your input on “must-have” or recommended clothing and accessories for the swim-bike-run. Is there anything you could not live without?

Is There a Downside to Being Happy?

March 27, 2014 by Kristen 31 Comments

I sure can’t think of one. So, why not want more of it? My husband and I recently watched a documentary on Netflix called Happy, which explores human happiness through interviews with people from all walks of life in 14 different countries. I highly recommend this movie for a number of reasons, but mostly because it discusses the science behind happiness and gives a perspective of what happiness is and means in different cultures around the world. The takeaway message was simple: we all can do things to increase our levels of happiness, and what we think might make us happy is often actually not the case at all. Here is a little preview:

Two days ago I came across a conversation between Erin, Beth, and Amy about a happiness challenge called 100 Happy Days. I was intrigued and inspired. I decided to commit to the challenge and document each day a thing or things that bring me happiness. I found this challenge to be quite interesting because of what I know about the science behind happiness.

Something I have always been interested in is the positive side of human behavior and thinking. At Oregon State University, I actually developed and taught an advanced level course on Positive Psychology, where the primary focus was on the good and positive in our lives. Much of the field of Psychology is centered around cognition, emotion, and behavior in it’s negative form, and while it is important to understand where these negative processes come from, it is just as important to recognize and understand the good and positive side of being as well. Thus, the field of Positive Psychology was born.

One of the first things I had my Positive Psychology students do in the classroom was to identify their character strengths. I highly recommend you do this too – go to http://www.authentichappiness.org and complete the VIA Survey of Character Strengths – it takes some time, but is well worth it. Character strengths are universal natural strengths that require no effort, make us feel energized, and are connected to six core virtues. The more we use our strengths, the more they can lead to fulfillment, growth, self-acceptance, positive affect, stronger relations with others, and greater well-being. These strengths are classified under the six core virtues:

The students then had to complete a project where they used their top three character strengths in unique ways over the term, and to observe and evaluate how it affected them and those around them. It was fascinating to read and listen to their stories, and the overwhelmingly positive response that I received from integrating day-to-day life into the course through this assignment. My top three strengths are zest/energy, social intelligence, and hope/optimism/future mindedness.

Another thing we discussed throughout the term were the ways in which we can control and increase our own levels of happiness. According to researchers who study happiness, 50 percent of our happiness is instilled in our genetics, 10 percent is due to uncontrollable circumstances, and about 40 percent of our happiness is under our own control.

Therefore, 40 percent of our happiness depends on what we do, how we live, and day to day thoughts that play out in our interactions and behaviors. Of course researchers have jumped all over the concept of what we can control and how we can all go about being happier. Scientific attempts to boost happiness have shown that there are several things we can do, and little changes we can make on a daily basis to become happier. Some, but not all, of these things include:

1) Expressing gratitude – Writing a letter, saying thank you, keeping a gratitude journal, or just being more appreciative of what we have are all ways that we can be more grateful of what we have. Many of us may feel grateful, but outwardly showing and expressing gratitude has a much greater impact.

2) Performing acts of kindness – Volunteering or doing a good deed for another without any expectations in return has immediate effects on happiness and serves to better both parties involved.

3) Counting blessings – Write down three (or more) good things every day before going to bed. When we acknowledge and think about the good in our day, especially before we fall asleep, we are more likely to sleep soundly and wake up in a more positive mood.

4) Engaging in activities that produce FLOW – I mentioned the idea of flow in a previous post, but it is the idea that we need to take time to do the things that make us feel exhilarated and produce optimal experiences where we can perform at our best. Here is one way to think of how flow is produced – the right amount of challenge given a certain level of skill.

5) Physical activity and exercise – No surprise here. There is a plethora of research that reveals the more we integrate movement into our lives, the healthier and more energetic we will feel. Not to mention, exercise is also a buffer against mental illness and can alleviate symptoms of mild depression and anxiety.

6) Savoring and mindfulness – Often times we get ahead of ourselves and are thinking about the next task or thing we need to do before finishing the task at hand. By being mindful of the moment and/or savoring something that often is devalued, we can live more in the present and slow down. When we think too much about the past or future, anxiety is likely to occur.

One of the tasks I had my students do was to take a moment and truly savor something that would commonly be overlooked or devalued. Their choices ranged from preparing a meal and eating, to walking from one class to another on campus and enjoying the people and scenery around them, to making their bed and cleaning up their room. It was interesting to see how much more thought and appreciation they had for these everyday tasks.

7) Meditate – Taking some quiet time each day to clear our thoughts and relax our body can not only reduce stress, but induce feelings of calm and contentment.

8) Prioritizing our close relationships – Building close relations with others is one of the most rewarding and powerful things we can do with our time. Humans have a strong need to belong and find acceptance from those around them, and in doing so, can find much joy in these relations. However, not all relationships are created equal. Connecting with those who build us up, not bring us down, is the key to generating positive outcomes.

9) Sleep – When we don’t get enough sleep, particularly over long periods of time, our mood can take a substantial hit and we live in a very fatigued state of mind. Our bodies not only need sleep for physical reasons, but for mental and emotional reasons as well. Try going a week with only a few hours of sleep a night and then ask those around you how fun you are to be around. 🙂

10) Using our character strengths – Whether at work, in school, at home, or while engaged in a hobby, when we start integrating our strengths in new and novel ways, it can lead to greater success and more pleasing outcomes.

11) Be happy – Sounds cliché, but the more we make an effort to act happy, smile, and be more optimistic, the more that going through the motions can lead to positive emotions. Plus, happiness can be contagious. Your smile might cause someone else to smile, and so on. Likewise, when we are having a bad day, sometimes just one positive interaction can lift a spirit.

Each week during the term, I had my students complete one of these tasks that coincided with the topics and material that was presented during the week. I was amazed by the subtle changes I saw in my students and the connections that were made within a classroom of 25. People opened up, showed support for one another, and it seemingly made the learning environment more natural and comfortable for all. Even those who had been quiet and indifferent in other classes of mine were able to open up and break out of their shell.

Although I have been unable to teach this course on campus given my new position with the Ecampus program, I still enjoy sharing my knowledge and trying to live in a way that represents many of these ideals. The 100 Happy Days project reminded me of yet another way in which we can take control of our emotions and live in a way that acknowledges and appreciates the good that we have in our lives.
Who wouldn’t want to be happy?

If you took the strengths test, what were your top three strengths?
Which of these techniques do you use or could you use more to increase happiness?
Do you do anything that isn’t mentioned here? What are your secrets to happiness?

Ironman Boise 70.3 Training – Week Four

March 24, 2014 by Kristen 27 Comments

Four weeks have already gone by? Time really flies when you are having fun! The great thing about training this week was that due to the beautiful weather, I got to do all of my runs and rides outside! This next week is not looking so good with rain and potential snow (what?) in the forecast, so I took full advantage of every day I could and even rearranged my rest day in order to get in a long ride on one of the nicest days this year. I even got to test out my new toy.

The Garmin 910XT does pretty much everything except pedal, swim, and run for me, and I purchased it with the tri bundle so I could take advantage of the heart rate and bike cadence features.

Monday: REST DAY! Because this was the last week of classes for my students, I had a lot of grading and work related responsibilities to take care of. It was a busy “mental” day for me, but felt great to physically rest.

Tuesday: 45 Minutes of speed work at the track (5.5 miles). As an avid runner for several years, I’m a little embarrassed to admit that I have NEVER done speed work. I know, I know. I decided to do it at the track in order to have a nice controlled environment. The last time I stepped foot on a track was in high school, so it was a little nostalgic. After warming up and getting the blood flowing, I started my speed workout and completed 6 X 800m runs in 3:10-3:20 minutes each, with 2 minute rest intervals. A base pace run followed until my 45 minutes were up. It was a completely different experience and I actually enjoyed the speed and effort exerted. Plus, the time flew by.

Wednesday: 2000m swim and 2 hour ride (33 miles). I met up with my friend Kalie at the pool, had a good swim, and then met her at her house after for an afternoon ride. This was a special day for me because it was my first ride on my new Cervelo P3, and the first time I had ever ridden a triathlon bike. I was a little wobbly in those first moments (might have been the wind) but as soon as I got down into the aero position, I felt at home. I can’t wait to take Vela out for more adventures in the coming weeks – she is FAST!

Thursday: Another morning at the track – I think my coach is trying to send me a message about the importance of speed work. I don’t mind. This time I started at base pace, inserted 2 X 9 minute tempo runs at 6:50 pace and 7:03 pace, and then finished with a mix of base pace and sprint for a total of 7 miles in 52 minutes. After I finished my run I drove directly to the Athletic Club to get in a 1700yd swim.

Friday: 1 hour and 43 minute ride with 1,300ft elevation gain over 32 miles. This was probably one of my favorite rides so far this year because it was beautiful, challenging, and a good stress reliever after working on grading and grades. With “in-your-face” views of the Cascade Mountains, how can I complain?

Saturday: On Friday night one of my friends sent me a message about a 10 mile run that was being organized by our local running store, Footzone, on Saturday morning. I had an 80-minute run on my schedule for the weekend, so I jumped at the opportunity to join. Friends, energetic environment, beautiful trail, scenic views, and donuts at the finish line? I’m there!

The first five miles were a gradual uphill with 560ft of climbing, followed by quick celebration at the top, and re-gearing the legs for the five-mile descent. It was fun to be out there with a great group of runners. How many runners can you count?

Sunday: 1500m swim. My long ride was postponed until the next day due to weekend plans and weather (I wanted to take full advantage of the nicest day thus far in the year).

Monday: 3 hours and 38 minute ride with 2,800ft elevation gain over 67 miles. The best word to describe this ride = TOUGH. My coach, Mike, texted me the day before and said he was going to join me. Instant gulp. This ride was no longer going to be an endurance pace ride. I knew he was going to push me to see if I was up for the challenge. We started at 10am and settled on a big loop around the Central Oregon region. There were hills, lots of ‘em. There was wind. There was max effort. It was honestly the hardest ride I have ever done and it felt so rewarding to finish. Unfortunately I do not have any pictures of the route, because there was literally no time for that. There was no messing around. We stopped to use the restroom, remove a couple layers as the temperatures rose, and get down some food. Otherwise, we were riding, and riding hard! The cool thing about having one-on-one time with Mike was that I got to learn A LOT and ask questions. He also switched out my wheel and had me use a power meter, which was interesting to watch and learn about during the ride.

Week 4 Totals:
Swim: 2hrs 30mins, 5,800 yards
Bike: 7hrs 20mins, 130 miles
Run: 3hrs 10mins, 22.5 miles
Strength: 30 minutes

Time: 13 hours 30 minutes

Not a big increase from last week, but I definitely put in a lot more intensity and effort on some of my rides and runs. It looks as though the weather in the coming week is going downhill (cold, rain and maybe snow), so I will be switching things up once again with my workouts. I like a little variety, so it’s not a big deal. Time to go rest, eat, and spend time with my hubby!

Oh, and if you get a chance, you have to check out this link for a good laugh. It is too fantastic not to share!

Ten Ways Triathlon Training Has Changed My Lifestyle

March 22, 2014 by Kristen 28 Comments

Yesterday when I was packing up my bag and loading my car with gear for yet another workout, I started to realize how much my lifestyle has changed in just the short period of time I have been training for Boise. I couldn’t remember the last time I had gotten all dressed up. I couldn’t remember life before the schedule and skipping a workout just because I didn’t “feel” like doing it. And, I couldn’t remember the last time I felt so energized and determined. This triathlon business is definitely bringing out a different side of me.

As I was doing my speed work and making my way around and around and around the track, I started to think about all the ways in which my life has transformed into what it is now. Apparently I like to do a lot of thinking when I am out on my runs or bike rides. Swimming? Well, all I think about when I am swimming is making it through the next lap without swallowing massive amounts of water or drowning.

I’m sure there is a whole laundry list of ways my life has changed since I decided to sign up for Boise, but here are the top ten changes that have been the most noticeable to me and probably others around me.

ONE
I eat more than I ever have in my life. I feel I am constantly fueling, snacking, hydrating, and thinking about what I am going to eat next. Before I was training, I wasn’t eating nearly as much, and have actually found it difficult to eat the number of calories I need each day to match my activity level. I never thought that eating more would be hard – but it is. I’m learning. I also stash food everywhere like a chipmunk. My car. My bike. My gym bag. My purse. My pockets. Wherever I go, there is food.

TWO
My car is a second closet. I have always been a neat freak and my car is no exception. However, making sure I have a helmet, extra pair of shoes, socks, gloves, water bottles, jackets, tights, bike shorts, tank, goggles, sunglasses, chapstick, and food is vital to my workout success. I never know what to expect and the last thing I want to do is go back home because once I get there, I may call it a day.

THREE
Discipline. I have always been a fairly disciplined person when it comes to achieving goals and working hard, however I feel as though I am more aware of how each of my actions throughout the day affects a specific outcome in my training process. There have been days where I have literally been at the Y in the road struggling to decide which path to go down: comfort or train? I have found that discipline keeps me on the only path that can get me to where I want to be. This quote says it best:

Discipline is the bridge between goals and accomplishment.
-Jim Rohn

FOUR
Aside from when I am asleep, I live in workout clothes. My closet full of cute clothes, jewelry, shoes, and accessories has been neglected and replaced by tights, sports bras, tanks, and running shoes. My hair has pretty much shaped itself into a permanent ponytail and my face has been makeup free. My energy now goes elsewhere! *If there were a special occasion, I would certainly get “glammed” up*

FIVE
I’m sleeping better than I have in a long time, but keep having crazy dreams (every night) that always evolve around running, biking, or swimming. One night I even woke up after sleep talking and having a conversation with my husband (that I do not remember) about yards versus meters in the pool and how far I had swam. I’m pretty sure my husband was highly entertained by my confusion and sleepiness.

SIX
I can relate to the energizer bunny. With all of this training I feel like I keep going and going and going and going…. and with all of this “going” one would think that I would burn out, want a break, or take a few days off to relax. However, I have yet to miss a workout that my coach has scheduled. What I have actually discovered is that the more I do, the more energized I feel. Perhaps I am feeling more confident with each completed workout, I don’t know. My goal is to keep the energy flowing and momentum going until Boise. Another fantastic quote that coincides with the way I feel:

“Guys ask me, don’t I get burned out?
How can you get burned out doing something you love?”
-Tommy Lasorda

SEVEN
I’m a multitasking queen! This has always been something that I have been good at, but with balancing three sports, all the different prep work and thought involved, work, emails, errands, house maintenance, and time with husband, friends, and family, life can get pretty complex. This is where my Type A personality comes in handy. ☺

EIGHT
I’ve rediscovered my body. Learning what your body is physically capable of is truly a magical thing. The hours, days, and weeks of training are starting to show and I am feeling stronger than I ever have before. Being able to measure progress objectively is something that I enjoy.

NINE
Appreciation for other athletes. When you pour your heart and soul into something you are passionate about, you also start to recognize those around you who are doing the same. I no longer find myself in a little bubble, and am more curious about others, want to listen to their stories, and provide encouragement when I can. Blogging and connecting with others has also helped me to open up.

TEN
Finding my joy. It’s true. When I am out on my bike, running the streets or trails around Bend, or swimming laps at the pool, I get a thrill that I cannot find elsewhere. It is my “flow”. As positive psychologist Mihály Csíkszentmihályi would say, flow is “a state of complete immersion in an activity and being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one. Your whole being is involved, and you’re using your skills to the utmost.” When people ask me why I invest so much time and energy into training for marathons and triathlon, it’s simple. Flow.

Change happens all the time, sometimes for the good and sometimes for the bad. It’s amazing how signing up and committing myself to one race (and more to come) could have such a significant impact on my lifestyle and perspective of what’s important in life. I appreciate a career that gives me the flexibility, my husband who gives me the support, and a body that gives me the ability. This change has made me believe that we should all notice those little, or big, changes we can make to find what makes us happy.

Ironman Boise 70.3 Training – Week Three

March 17, 2014 by Kristen 13 Comments

My third week of Ironman Boise 70.3 training was both a challenge and triumph. My coach has decided to increase both the intensity and endurance of my workouts a little more quickly than normal because I started training so late. I should technically be in training week six or seven, not three. Therefore, I have some catching up to do if I am going to power through come race day. This was my first full week of training, without any weekend getaways or travel plans, and I felt great!

Monday: REST DAY! Mondays are typically my rest days and the day that I get to run errands and put in a long day at work. Again, because of the exercise study that I participated in, I was supposed to rest ahead of Tuesday’s testing.

Tuesday: 35 minute run at 85% for a total of 4.7 miles. As I mentioned last week, I am participating in a study examining appetite hormone changes in female athletes. This week was much more challenging than the previous week as I had to fast for 4 hours before the study, have my blood drawn, and then run for 35 minutes with a 5% incline at 85% max. I was also experiencing major cramps from that female time of the month. It was bad. I had a tough time following through and pretty much came crashing down at the end of the run – primarily from the sharp cramps. After completing the run, I had my blood drawn every 15 minutes over the next hour. Once that was finished I was ecstatic. I had survived my fear of needles. The researcher, Stephanie Howe, who is also an incredible elite endurance athlete in the US, said she would provide me with my results once they are ready.

After I left the Physiology Lab, I met up with my friend Kalie for a two-hour, 30-mile ride including hill repeats. It felt great to get outside and off the trainer!

Wednesday: 2000m swim and 90 minute ride (26 miles). I had to take advantage of the gorgeous spring weather and take a scenic ride along the Crooked River. My mom and her friend had scheduled to get together for a ride, so I invited myself to tag along and ride ahead. It was a great workout with a couple climbs and, of course, a headwind.

Thursday: 1550m swim and 75 minute ride on the trainer (24 miles). My husband had surgery that involved removing a good amount of excess bone from both of his pinky toes, thus I wanted to stay close by in case he needed anything. I got to be the nurse and errand runner, as he had to stay off his feet and keep them elevated for several days.

Friday: 58 minute run for a total of 7.25 miles, followed by 30 minutes of strength training. I was spoiled with another beautiful day and it was glorious to get some fresh air while looking at a blue sky.

Saturday: 2 hours and 50 minutes on the bike for a total of 50 miles. Justin convinced me not to “overthink” my long ride for the week, as I started to reconsider and examine alternative options, and to just get it done. So I did. It was my longest ride of the season thus far, with 900ft of elevation gain, and a lot of time to myself out on the road. Even though there was a fierce headwind during that last 20 miles, I felt strong and unstoppable once I had finished. This particular ride inspired my previous post on mental strength.

Sunday: 1800m swim followed by a 60 minute run (7.28 miles). Waking up with tired legs, I was not sure how I would handle a swim-run brick. I decided to get to the pool as soon as it opened to avoid any procrastination that might occur if I were to stay in my cozies sitting on the comfort of my couch. Once I completed the swim, I immediately changed into my running clothes and was off, wet hair and all. The first mile was a bit wobbly as my legs were still fatigued from the ride, but I eventually got into a groove and finished strong. I choose to run a great route through downtown Bend and along the river.

Week 3 Totals:
Swim: 2hrs 20mins, 6,230 Meters
Bike: 7hrs 25mins, 131 miles
Run: 2hrs 35mins, 19.24 miles
Strength: 30 minutes

Time: 12 hours 50 minutes

I was really happy and fortunate to complete a number of these workouts outside, as the winter months have really hindered the opportunity to train on anything but a treadmill and trainer. There are countless places to ride and run around Central Oregon and I look forward to taking advantage of the many opportunities to explore and discover new territory.

This week definitely gave me the confidence I needed to take charge of my workouts and prove to myself that I could complete everything that my coach had planned for me. Knowing that the upcoming week is going to be even more challenging, I feel confident that I can get the work done.

Do you ever find yourself discovering new routes or trails near your home?

Strengthening the Mental Muscle

March 16, 2014 by Kristen 15 Comments

Yesterday when I was out on my 50-mile ride, I hit a strong head wind during the last 20 miles and felt as though I wanted to toss up the white flag. I was over it. But, somehow I kept going, and eventually finished. Physically I was able to undergo the demand of the hills and wind, but mentally I felt weak and defeated. At least, until I realized that I needed to “buck up,” as my dad would always say, and get it done.

I did a lot of thinking during those last 20 miles about the difference between what I am physically capable of and what I am mentally capable of. I came to the conclusion that being able to strengthen the mental muscle is as, if not more, important than strengthening the physical muscles. How we think about any situation can ultimately determine the outcome. While thinking about all the things I do to build my own mental toughness, I decided to compile a list of techniques that I have used to help me build a more resilient mentality over the years.

Bad days are good – Not every workout or training day is going to be a good day (if you have never had a bad day, please, do share your secret). I’ve had my fair share of workouts that have felt ugly and wasted. But in reality, we need days that put us out of our comfort zone and into unfamiliar territory. These bad days help me learn to handle different kinds of stress and situations that are out of my control.

Great days are good too – These are those days that make us feel like an Olympian, if only for a moment. Take notes on these days as to why they are so good. Did you eat something different, get lots of sleep, listen to music? If we can replicate the things we can control, it can up our chances of repeating those “Olympic-like” days.

Train in all kinds of weather – I am guilty of choosing the treadmill when it is raining, or setting up on my trainer when it is windy or cold, but come race day we do not get the luxury of choosing the conditions. When I was training for the Seattle Marathon, I did a majority of my long runs in rainy/windy conditions. Come race day, when the weather report called for rain, I felt prepared (although it never rained that day). Better to be prepared than letting it mentally affect the way you feel going into the event.

Train alone – When you hold yourself accountable for some task, and no one is looking, how will you perform? I find that when I train on my own, that is a true test of my mental strength. Will I complete the entire workout? Will I run or bike or swim or (insert here) as hard as I would if I were working out with others or will I slack off? Will I complete the miles, or cut it short? When I am alone and put forth a hard effort with only myself to keep me accountable, it makes me feel much more accomplished and mentally prepared for future workouts.

But also with others – To the same extent as training alone, it is also good to train with others. Some of my best and hardest swims are done with my good friend Kalie, who is also training for 70.3 Boise. When she is going hard and has her mind set on a goal, that mentality spreads to me as well. People have a special way of encouraging and inspiring one another to be better. Whether you are training together or getting support from a loved one or friend, when people care about your success and hard work, it makes the act more mentally rewarding.

It will end – When you know there is a finish line, it is important to remind yourself that there is an end. It may hurt and it may be exhausting, but it will end. And if you can endure something until it is finished, it’s a good reminder that you can probably endure more.

Who is waiting for you at the finish line? – I have actually used this mental technique a lot during my races and it really helps to give me the extra push I need to finish strong. It’s a type of visualizing that emphasizes a very personal connection you have with another. Basically, if I am running a race and am hitting a wall or mental “funk” I start to think to myself, “what if my dad were waiting at the finish line? How much effort can I put forth to make it?” And those thoughts alone erase any uncertainties or negative thoughts about whether I am going to finish – because I know I would do anything to get there. Although I know my dad will not be at the finish line, I have a spiritual connection with him and know he is there every step of the way.

Catharsis can actually backfire – Catharsis is the idea that when you vent your emotions, it can relieve them as a result. However, this doesn’t actually work with aggression and strong negative emotions. Research suggests that it has the opposite effect and can actually increase aggression and anger. Yesterday, when I was facing that strong head wind, I found myself getting really upset and frustrated. This lead to cursing some pretty negative things, as though the wind was going to hear me, apologize, and instantly come to a stop (that would have been nice). What I realized is that yelling negative profanities into the air was not going to change anything. Actually, it made me feel even more negative about the entire situation. I decided to change my mindset and focus on more positive things, which over time helped me to stay strong. Which leads me to…

Stay Positive – So cliché, right? Sometimes it can be downright hard to stay positive, I know, I’ve been there. But how we think about things is ultimately a reflection of how we think and feel about ourselves. If I believe I can finish and maintain a positive perspective, I can finish. If I do not believe in myself, and spiral down a black hole of negative thoughts, then I can expect the outcome to be the same. Staying mentally positive and optimistic is critical to our physical success. I try to stay positive by having a mantra for each activity I do. Yesterday it was repeating “strong legs, healthy heart, willed mind” over and over and over. I also try to smile when I can.

Small goals achieve big things – It takes accomplishing a lot of smaller goals, and reaching little milestones, to put us in a position to grow. Each time we run a little faster, add a few more miles, swim a little harder, these are “wins” both physically and mentally. When I finish a workout, or accomplish something a little outside of my comfort zone, I take another step and build another level of confidence. Eventually all the steps in that staircase will lead to some significant larger goal or purpose, but you can’t get there without triumphing over the smaller goals first.

Visualize – Visualizing techniques are some of the most commonly used by sports psychologists when working with athletes. When an athlete can see himself or herself crossing the finish line, hitting a home run, making a free throw, or scoring a touchdown, envisioning that behavior over and over again can actually increase the likelihood that the visualized outcome will occur. Whenever I am in any type of sporting environment, I mentally focus on using these techniques to help me stay positive and focused. Yesterday I visualized myself approaching different areas of my route and found it to be very rewarding when those visions became reality.

Don’t overthink it – Overthinking leads to increased anxiety, which can cloud our decisions and increase fear. Before I went out on my ride, I asked my husband if I should postpone my long ride for another day, go a different route, just ride on the trainer, wait to go with someone else, etc. etc. etc. I was WAY overthinking my schedule and whether I should ride. Justin just looked at me and said, “go do it.” That was that. I did the ride. I find that the more I ruminate on where, when, how, with who, the more I stress about and am hindered by these hesitant thoughts. This is probably the mental exercise I need to work on the most.

These are the mental “guidelines” I am trying to keep top of mind during my training for Ironman 70.3 Boise, along with other races and events. Everyone knows that physical strength can be a big boost for mental strength, which is why we train our bodies. But it’s a good reminder that the opposite is also true: that mental strength can and does play an important role in the development of our physical strength, and can even be the “x factor” in helping us achieve and surpass our goals. If we also train our minds by developing the mental will and capacity to overcome obstacles, push through adversity, and pursue our goals—whether it is a marathon, sprint triathlon, 5K, Ironman, or just being active—our physical body will follow what the mind strives to do.

Which of these techniques do you use? How do you strengthen your mental muscle?

A Peek at My Professional Life

March 14, 2014 by Kristen 12 Comments

Although I rarely blog about work related topics, as my blog is more of a representation of life outside of my career, this news was just too exciting not to share. A few days ago I heard a knock at the door and the FedEx man surprised me with a heavy cardboard box. I had a slight clue as to what it was, but when I opened it I was overwhelmed with excitement and joy. My first scholarly chapter, published in the Oxford Handbook of Close Relationships.

The two editors of the book had a vision to bring together academics from different areas of the world for a comprehensive review of the study of close relationships. While I was in graduate school, I had the opportunity to work with my advisor and colleague on a chapter that centers on implicit theories of relationships (beliefs that are innate) with particular focus on destiny and growth beliefs.

To summarize, destiny beliefs are beliefs that love should happen quick, at first sight, and that you are either meant to be together or not. Growth beliefs are beliefs that relationships progress slowly over time with work and cultivation. The chapter is an in-depth review of these beliefs, both individually and collectively in distinctive patterns.

When I was at the University of Houston, I did my masters thesis on how these implicit beliefs influence first impressions in blind date (or zero-acquaintance) relationships. This was the stepping-stone to which I gained valuable perspective and knowledge about how important these beliefs are in developing close relationships with others.

These particular theories also inspired my dissertation work on physical appearance, body image satisfaction, exercise and eating habits, tanning behaviors, and supplement use. Basically, I was inspired to see if people have similar beliefs about change in physical appearance and whether body image dissatisfaction interacts with one’s beliefs and causes different outlets to seek change. For example, are some people more susceptible to eating disorders, excessive exercise habits, tanning, cosmetic surgery or non-FDA approved supplement use when they are dissatisfied and trying to change their appearance? Although I won’t go into the results and details, as they were quite extensive, it was interesting to see certain patterns emerge in people who are both satisfied and dissatisfied with their appearance.

Currently, I am continuing my work on body image, eating and exercise habits, and the motivation to maintain or change appearance. Although I absolutely love teaching psychology courses on these topics (among others), I enjoy the research and science behind what I do to the same extent.

So there you have it. A little peek into my professional life and a little more about me. As I delve more into a healthy, athletic world in my personal life, I hope to continue researching and learning more about the science and psychology of all things related to health and fitness.

Ironman Boise 70.3 Training – Week Two

March 10, 2014 by Kristen 25 Comments

Week two of Ironman Boise 70.3 training has definitely been a step up from week one, with more time on the bike and in the pool. Given that work was busy and a lot of birthday celebrations were going on, I am pretty excited that I still managed to find the time and energy to get in a solid week of training. Major pat on the back.

Monday: 80 minutes on the trainer (25 miles). I was supposed to take it easy because of the exercise research study I participated in the next day. I was told not to do any kind of physical activity within 24 hours of my 11am appointment.

Tuesday: 50 minute run at 60%. One of the reasons I had my VO2 tested a few weeks back was to qualify for a study on female athletes and appetite hormones. A graduate student in Exercise Physiology is doing a pretty involved study examining change in female appetite hormones before and after physical activity. I had to fast for 4 hours before the study, have my blood drawn, run for 50 minutes on the treadmill, and then have my blood drawn every 15 minutes (for one hour) after I completed the run. Yes, it was pretty insane. And guess what? I get to do it again tomorrow! I promise I am not crazy. I hate needles, but I love advancing science!

Wednesday: 1800m swim, an hour of strength training (aka strengthening the booty) at physical therapy, and 80 minutes on the trainer (26 miles). Still working out the kinks in my knee. Sigh.

Thursday: 2400m swim with my coach and good friend, Kalie. They basically kicked my butt in the water, but it definitely pushed me harder than I’ve ever gone. This was followed by a 45 minute run at base pace (8:15min/mile) with two 7min/mile runs for a total of 5.68 miles.

Friday: 60 minutes on the trainer and then off to Portland!

Saturday: 65 minute run with Justin in downtown Portland. I also sat on a trainer and tested out bikes for 3 hours on and off, if this counts. I think it counts.

Sunday: 120 minutes on the trainer at endurance pace (39.8 miles). It was a rainy, windy, lousy day. I am aching to get back outside on Wink. I am also looking forward to taking my new Cervelo (I named her Vela) out for a ride.

Totals:
Swim: 4200 Meters
Bike: 5hrs 50mins, 110 miles
Run: 2hrs 35mins, 17.35 miles
Strength: 1hr (I am not good at this)

Time: 11 hours 5 minutes (whew!)

I’ll be very curious to see what my peak training weeks look like and how my body and appetite react to the increased intensity and duration. I feel as though I have turned into a bottomless pit and never feel full or satisfied. Does anyone else have this problem? I’m going to blame the swim. 🙂

Is there any magic food out there that curves a severe training appetite?
Has anyone ever participated in research?

Weekend in Portland and New Tri Bike

March 8, 2014 by Kristen 22 Comments

Yesterday, Justin and I ventured off mid-morning to the big city (yes, Portland is our version of the big city) in search of a tri bike and more birthday celebrations. Have I mentioned how much I love week-long Birthdays?

We arrived in Portland with enough time to stop at a couple bike shops before checking into our hotel. First we stopped at the Planet X showroom (which did not impress me) and then the Athlete’s Lounge, which was well stocked with a variety of bikes and accessories. Although I did not test ride or get into the “buying” mode on Friday, Justin and I were able to narrow the options down to a few that I would test and fit the following day. My top contenders were the Cervelo P3, Scott Plasma 10, BMC Time Machine, and Argon 18.

After we left, Justin drove us to the “surprise” hotel we were staying at, which he had repeatedly joked was a Motel 6 near the Portland Airport. Well, the surprise ended up being The Nines. Neither Justin nor I had ever stayed at The Nines and it was at the top of our list. Walking in we were immediately impressed by the service, amenities, and décor. The room was absolutely beautiful!

They even went the extra mile to deliver special chocolates for my Birthday with a nice card.
An interesting display of art from our hotel room. I like PAC-MAN. They must have known.

After getting settled in and enjoying some down time, Justin and I decided to take advantage of the blue sky and warm sunshine by enjoying a happy hour at the hotel bar called Departure. It’s a chic bar/lounge on the rooftop of the hotel with a great view of the city.

I enjoyed a glass of wine and Justin and I shared an appetizer of calamari and a maki sushi roll.

Once we soaked up the late afternoon sun, we headed to the Portland City Grill for another happy hour, followed by Urban Farmer (another great restaurant in our hotel). This was really a surprise to both of us because it is uniquely located in the middle of the hotel in a giant atrium.

To complete our progressive dinner, we ended the night at Veritable Quandary at the recommendation of many friends. Justin ordered razor clams with Dungeness crab, while I ordered the osso buco that was superb. I was extremely shocked when we sat down, only to find a personalized menu for my birthday.

The next morning after waking from a food coma, Justin and I headed toward the Willamette River for a morning run. It was a nice cool temperature with overcast skies and spots of sun. We did two loops around the Riverfront Loop and enjoyed some interesting sites along the way. I swear, every time I run with Justin I get a small history lesson and learn something new.

One of the many things that Portland is known for is being extremely weird and eclectic. At one point along our run, Justin pointed out a very odd floating contraption in the river (with person inside) and it looked as though the guy has created his own floating house equipped with palm tree, bike, cooler, lounge chair, and waterslide. Only in Portland.

Once we finished our run we made a quick pitstop at Starbucks, cleaned up at the hotel, checked out, and were off to the Athlete’s Lounge for some serious shopping.

The Cervelo P3 was the first bike I tested and I instantly fell in love. It felt solid, comfortable, and fast. I tried a couple others but always found my eyes wandering back to the P3. I was sold.

The staff at the Athlete’s Lounge was great. David was very knowledgeable and made sure everything felt good, fit well, and most importantly, was comfortable.

Because I am a newbie on a tri bike, he encouraged me to come back in a month or two, after riding and getting used to the different feel, for a better, more exhaustive, fitting. I walked away incredibly excited about my new purchase and birthday present and am now ready to ride like the wind! THANK YOU HUBBY!

BEHIND EVERY GREAT RUNNER…

March 6, 2014 by Kristen 8 Comments

A few days ago, I asked (maybe urged) my husband to do a guest post for my blog. Justin is the best writer I know, and I sometimes wonder why it is me who has the blog. I told him he could write about anything and he surprised me with something very near and dear to my heart. Sit back and enjoy…

It’s not often that Kristen hands me the keys to Glitter & Dust with the instructions to “take it for a spin.” In fact, this is the first and hopefully not the last time I have been invited to pen my thoughts about whatever subject interests me. Fly-fishing immediately comes to mind. So does marketing. Two topics that are of great interest to me personally, but probably not shared by many others.

So rather than write about something that is of interest only to me, I figured I’d write about something broader. Specifically, my place in Kristen’s training and racing life, and the role I willingly and happily play when it comes encouraging, motivating, and supporting her athletic endeavors and achievements.

I’m certainly not alone in my efforts. Behind every great runner (or just every runner, for that matter) there is a support team that helps make it all happen. Spouses, significant others, loved ones, friends, family, other racers, volunteers, and on, and on, and on, all play a role. But since this is a firsthand account I’ll focus on my role in the process, as just one cog in the wheel, and what I do to help make Kristen’s pre-race, race day, and post-race experiences the best they can be.

Pre-Race
Pre-race support begins weeks if not months ahead of the actual race, and culminates with the pre-race meal the night before the big day. It mainly focuses on the training side of the equation, but has other valuable elements as well, particularly as we get closer to the race. On shorter training runs, I’m happy to tag along if only for the entertainment value I provide. My “running” pace is more of a brisk walk for Kristen, but slow runs are good for her once in a while—even if they aren’t slow by my standards! But for longer runs (15-20 miles), I hop on my mountain bike and ride alongside her for support. I carry extra water, food, and clothing, offer conversation to break up the monotony, and croon an occasional “Eye of the Tiger” on hills to keep her motivated and amused.

Throughout the entire training process, my job is simply to keep Kristen motivated, upbeat, and focused on the positive if any doubts creep into her head. Whether it’s to remind her of the dividends that all the training will pay, keep her focused on the end goal, or to simply compliment her on how well her outfit matches. Whatever it takes, right?

Some friends jokingly nicknamed us Krustin, a la Tomkat or Brangelina.

As we get closer to race day, and the training turns to tapering, my role also changes and begins to focus on the race itself. Depending on the length, location, course conditions, etc., I begin to plan out my own race day strategy. Where will I cheer her on from the course? Will I need to bike from location to location or will I drive? How long will it take her to get from point A to point B to point C to point D, etc.

If it’s a local race, and a course I am familiar with, I might even bust out the sidewalk chalk and poster board to line the course with inspiring messages for Kristen, as well as the other racers. The afternoon or evening before the race, I’ll sneak out to the office to make some signs, then drive to a few spots on the course to put them up and write some encouraging words. I remember after one race hearing a woman who had seen all of the signs and chalk along the course say something like, “Who the heck is racer #343 anyway?” I gave myself a pat on the back after hearing that one. ☺

No race is complete without one of Kristen’s favorite pastimes, Packet Pickup. Whether it’s the surprises that await in the goodie bag, the vendors at the pre-race expo, or the nervous anticipation building inside all the racers, there’s something about packet pickup that flips a switch in Kristen and hones her focus for the race. It’s fun to watch her go from being excited and energetic, to being quiet and reserved. The calm before the storm.

If she’s racing on an unfamiliar course, such as the Seattle Marathon, we’ll do a preview of the entire course following packet pickup. In Seattle, we drove the vast majority of the course, then ran a six-mile stretch that included their version of “heartbreak hill.” Hopefully it helped come race day, knowing where the opportunities were to step on the gas, where it was wise to let off the gas, and where there was risk of running out of gas!

The last, and perhaps the most important of my pre-race responsibilities is the pre-race meal. Making sure Kristen’s body has the fuel it is going to need for the day is a challenge that we have found the perfect solution to: Dungeness Crab. How great is it when your pre-race meal just so happens to consist of your favorite. Food. Ever. The stats don’t lie on Dungeness Crab: high in protein (19g per serving), very high in electrolytes (particularly sodium, potassium and magnesium), and extremely high in vitamin B12 (energy booster). It’s also low in calories and fat. I oven roast the crab with a seasoning of salt, pepper, shallots, thyme, and parsley, and coat it with a reduction of those ingredients plus blood orange juice and peel. The result, I think, is one of the tastiest meals I have ever had, and one that gives Kristen a definite “leg up” (Crabs have 10 of them, after all) on race day.

Race Day
For most runners, race day starts early and the same is true in the Yax household. A pre-dawn wake-up call is followed almost immediately by a cup of coffee to literally and figuratively gets things going. While Kristen is putting in her race braids, I’ll make myself busy with a number of tasks including once again playing “Eye of the Tiger,” the Rocky theme song, or Katy Perry’s “Roar” through the iPad, gathering food, nutrition, clothing, and gear, and adding one more bit of motivation.

I usually try to have a good luck card and some sort of trinket for Kristen when she comes downstairs, in part to lighten the mood and in part to remind her that I’m proud of her accomplishments. The race, after all, is the destination of a much longer journey. It’s the celebration of months and months of incremental daily accomplishments, and when the race ends the journey still continues. Besides, what could be luckier than a banana card on race day morning?

While Kristen is eating her pre-race peanut butter and banana, I make sure I have everything I’m going to need for the day’s support efforts. Mountain bike, helmet, shoes, and gloves? Check. Backpack? Check. Camera? Check. Lots of extra clothes, gum, food, water, gloves, hats, flip flops, lip balm, etc., etc., etc.? Double check!!!

I’ll need all of that gear, and sometimes more, as I make my way around the course throughout the race. Whether as a place to stash layers that are peeled off right before the gun goes off, or to hold additional clothing in the event of rain/snow/hail/wind/sun or all of the above, it’s good to be prepared and I have learned that you never know when you’re going to have to fulfill the occasional “if only I brought a…” request. When in doubt, I try to pack with the motto, “it’s better to have it and not need it, than to need it and not have it!”

Once the gun goes off, I’m left at the starting line, backpack in tow, ready to pedal like crazy to get to the first viewpoint in time to set the bike down, get the camera ready, and to try to anticipate any needs/requests that might come when I see her. Usually, the first time I see Kristen on the course is captured on film with some article of clothing being tossed at me as she attempts to cool down.

Then it’s back on the bike, hustle to the next location, cheer and photograph some more, give her fresh gum and a pat on the butt, and tell her how great she’s doing. That process gets repeated several times over the next 90 minutes to four hours, depending on the race and Kristen’s frame of mind. Generally speaking, I try to be in at least two and as many as five locations along the way to cheer. If she’s not feeling well or is having an off day, I’ll run with her for a bit and give her a little “pep talk” along the way. Or, if she’s in a really bad mood I’ll say or do something to intentionally make her mad. It’s my way of giving her a taste of her own medicine—a little reverse psychology on the psychology instructor—and the one time I used it, it really seemed to work. You should see how fast she is capable of running when she’s pissed off! ☺

The tricky part about cheering and spectating throughout the race is to make sure you leave yourself enough time after the last stop to get to the finish area, find parking, and get to the finish line in time to see your athlete finish. So far, I haven’t missed one of Kristen’s finishes yet (knock on wood) but I have come dangerously close. Particularly at the Sunriver 1/2 Marathon and the Seattle Marathon, where parking proved to be more difficult than I had anticipated and left me with a finish line sprint of my own in order to get there in time.

Post Race
Watching Kristen sprint through the finishing chute is always fun, as there is a huge sense of elation—and sometimes relief—on her part for completing the event. That sense of elation is usually followed closely by the typical “That was the hardest thing I’ve done in my life!” and “Why do I do this?” comments, which are in turn followed by the “I can’t wait to do this race again next year!” comment.

After Kristen cools down and changes clothes, one of my last jobs is to keep an eye on the results being posted and to keep her company while waiting for the awards ceremony. I try to keep tabs of her position within the race as it unfolds on the course, but usually don’t get it right so it’s a wait-and-see affair after the race. Kristen has been fortunate to have some great finishes over the years, and I’ve been proud to be there to see and to photograph her receiving various medals, mugs, plaques, and ribbons.

And from this point, the journey begins anew with planning and preparation for the next big race. It’s a great big cycle that doesn’t really have a beginning or an end, it just kind of chugs along in perpetuity. But along the way, it has its triumphs and tragedies, highs and lows, good days and bad days, and its successes and failures. We learn a lot about ourselves from how we handle both (fortunately the successes tend to far outweigh the failures), but often it is the failures that motivate us the most. From my perspective, as Kristen’s #1 cheerleader, fan, and supporter, there is no such thing failure—there are only varying degrees of success.