postpartum Archives - Glitter and Dust

Ironman Coeur d’Alene: The Race

August 28, 2016 by Kristen 42 Comments

At 3:45 a.m. on Sunday I woke up to Eye of the Tiger blasting on Justin’s cell phone. It was the perfect alarm tone, and I cracked a smile and rolled out of bed. I could immediately feel the adrenaline kick in as I made my way downstairs to pour a massive cup of coffee. Justin prepared my favorite pre-race meal and smeared a bunch of avocado on toast, topping it with salt. The atmosphere in the house seemed a little tense but fairly tranquil as we all gathered our gear and made our way out the door by 4:45 a.m.

It was still dark when we arrived to the Athlete’s Village. Participants, supporters, and volunteers were bustling about on a mission and you could sense the nerves in the air. It was electrifying. I made my way to my bike to fill the front Torhans hydration bottle and to place another bottle in the cage. The plan was to carry two bottles instead of four to avoid the extra weight, take advantage of the aid stations, and switch out bottles at special needs. I dropped off my special needs bag and then reconnected with Justin near the swim start.

As I put on my wetsuit and munched on a Luna bar, Justin gave me a little pep talk and we shared some tears. I was extremely nervous… actually, downright scared… about getting into the water. He said a few choice words that helped calm me and then brought up the memory of my father, who had lost a hard battle with cancer. He reminded me of my dad’s strength during some of the most difficult days of his life, and told me that when things got hard out there – and they would get hard – to fight through and tough it out just as my dad had done. That was all I needed to step forward and begin my race.

THE SWIM

Lake Coeur d’Alene is known for chop and whitecaps, but thankfully today it only had a few ripples and I never thought twice about the conditions. Don’t think about what you can’t control. As soon as 5:50 rolled around, I kissed Justin goodbye and shook out the nerves as I made my way to the sandy beach to join the other athletes. One of my favorite things about the swim was the self-seeded rolling start, as it allowed athletes to trickle in to the water and provided a lot of space out on the course.

Everyone who knows me or reads my blog knows that swimming is my Kryptonite. I struggle in the water, partially because I just don’t enjoy swimming all that much and I have poor technique. I am one of those people who tends to work harder on the things I am good at (cycling and running, for example), at the expense of the things I should be working to improve (mainly swimming). My goal this next year is to work one on one with a coach and master good technique in the water. For this race, I knew I’d be fine once I survived the swim.

The course in Coeur d’Alene is two loops and requires athletes to exit the water, run across the timing mat, and then re-enter the water to begin the second loop. Initially I thought I would like the two loop set-up, but I actually found getting out of the water and back in to be a challenge, mostly because it triggered some cramping.

By the second loop the water was fairly choppy and the sun was directly in my eyes during the home stretch back to land. Surprisingly, I wasn’t cramping as much as I had in previous races (WIN!) and was able to maintain a steady pace during the entire swim. As soon as I heard the music roaring around me and exited the water, I felt a sense of joy. It’s over. The hard part is over! That was “high” moment #1 for me that day.

Swim Time: 1:26:08

TRANSITION 1

As soon as I entered transition I made eye contact with two energetic wetsuit strippers and fell to the ground, having my wetsuit stripped from my body in seconds. I cramped a little while getting back up, but proceeded to grab my suit, thank the volunteers, pick up my bag, and head into the changing tent.

I can’t believe how different the Ironman transitions are compared to the shorter distance races. I felt like the volunteers were almost pampering me as they emptied my bag and helped me get organized. “Is this some sort of spa for triathletes,” I thought to myself.

I will say that having the tent, chairs, and volunteers almost worked against me because I got a little too comfortable. As soon as I sat down in the chair my calves started cramping and I took some time to work them out before exiting the tent. In the future, I might avoid sitting altogether and just blast through transition like I do during the shorter distance races.

T1 Time: 5:07

THE BIKE

Ah, my happy place. As soon as I got on my bike it felt like all was right in the world. I immediately settled in and started chasing down the swimmers, picking them off one by one. It was hard not letting my adrenaline and excitement push me during the first 50 miles, and I really had to make an effort to stay within my designated power zones. Because this was my first “solo” 112-mile ride, I wasn’t sure what to expect from my body and mind later in the race.

The bike course is two loops that starts in town, does a little out and back near the lake, and then exits away from town for a 40-mile out and back on the highway. This is where the climbing begins and wind starts to roar.

According to my Garmin there was roughly 5,700ft of climbing, which seemed more accurate than the noted 7,000ft on the Ironman website. The climbing was fairly gradual throughout the course and was never steep or overbearing. I love my hills, so I used them to my advantage.

My one frustration with the bike course at CdA was the no pass zone on the biggest downhill descent. I understand this is for the safety of the athletes, but it was discouraging getting stuck behind riders who were braking hard and going slow on the downhill. This is where I wanted to make up valuable time (fearless), not lose it. Oh, well.

After the first loop was complete I felt surprisingly good. I was nailing my nutrition and my power was staying within the range my coach and I had discussed. My stop at special needs was a success and I refueled with two bottles of Tailwind, a Snickers, and Lenny & Larry’s double chocolate cookie. On the second loop, the notorious Coeur d’Alene wind picked up hard (20mph +) and it was a battle from miles 70-90. This was the only time I struggled on the bike and it was more of a mental resistance than anything. It was incredibly defeating pedaling into a wall of wind, expending extra energy, and feeling as though you are going nowhere. Plus, these were the miles with the uphill climbing, so it was double trouble.

As soon as I reached the turnaround point at mile 90 I knew it was time to fly. And so I did – all the way back to Coeur d’Alene feeling strong and determined, ready to start the run. I had exited the water in 36th place in my age group, 220th female, and 928th overall. I came off of the bike and into T2 in 4th place in my age group, 21st female, and 217th overall. I passed over 700 people during the 112 miles on my bike and had the second fastest overall bike split among women (the woman who finished ahead of me only beat me by 24 seconds!). All of my hard work on the bike paid off. Not to mention, I have one of the best cycling coaches around.

Bike Time: 5:38:48

TRANSITION 2

As I dismounted my bike and passed it to one of the volunteers, I began to think about the 26.2-mile journey ahead. I ran through transition, picked up my T2 bag, and headed back into the changing tent ready to get all geared up for the run. As I sat down in the chair (those dang chairs) to switch out my bike shoes for running shoes, the muscles in my legs started to twinge and cramp. No. No. No. I took a deep breath, swallowed a handful of endurolytes, and made my way to a porta-potty for a quick bathroom break. Once I was finished “readying” myself for the run, I made my way through the run out, shot my family a quick wave and smile, and settled in for the long voyage to the finish line.

T2 Time: 6:04

THE RUN

I’ll admit, I had a lot of confidence going into the run. Probably too much. Before triathlon, I had logged thousands of miles running various distances including eight marathons. Although I had never done a marathon after swimming 2.4 miles and biking 112, I felt as though I could handle the grueling demands it would require to get me through a marathon under 3:45. Let’s just say the experience was humbling.

It took me about 2 miles to realize just how HARD the steps ahead would be. I started the run feeling strong, but the little aches and pains gradually started getting worse and I watched my 8min/mile pace slowly drop after each mile. I tried to take in calories and drink something other than water, but I could not stomach Gatorade and the Coke was too warm. I could NOT do warm in the heat of the day. I ended up eating four GUs throughout the run, taking in a mere 400 calories during the entire marathon. This only provided another learning experience of what I would do differently next time → eat MORE calories!!!

During the first lap I could feel the sun pounding away my energy. It was 91 degrees and hot. I questioned whether I would be able to handle the sun for 18 more miles, as my body grew more and more fatigued. During the second loop I noticed an eerie orange hue in the air. All of a sudden the sun’s impact was not penetrating my skin like it had the lap before. I turned my head and saw a huge plume of smoke from a forest fire rising from the distant hills and trees, covering the sun, casting shade onto the run course, and creating a bright orange ball in the sky.

I found myself getting choked up, nearly falling to tears as I instantly thought of my dad and felt his presence in a momentous way. See, my dad was an accomplished smoke jumper for many years before managing the fire cache (where they store, maintain, and deliver all the equipment necessary to fight forest fires) for the remainder of his career. He spent his life fighting forest fires. Watching the smoke rise in the distance and creating a shade from the sun made me feel as though in some weird way, my dad was sending me a message, watching over me, and providing much needed shade for me. That shade empowered me and dissolved any thoughts I had of walking.

Once I got to the half marathon point, I had been running for 1 hour and 50 minutes, my goal pace. But I knew that pace wasn’t sustainable for another 13 miles. The reality and harshness of the day began to set in and my mind started to wander. I questioned my ability to finish more than 100 times. I wanted to stop. I wanted to fall in front of my family and quit. I remember seeing my friends Kayla and Brandon out on the course and telling them how “stupid” this was. Seriously, who thought this was a good idea?

Your mind plays games during those 26.2 miles. Ugly games. But there are beautiful moments as well. I witnessed kids of all ages cheering and smiling with looks of amazement on their faces. I watched volunteers pour their hearts into each and every athlete out there, making sure we were all taken care of and able to go on. Thousands of spectators lined the course and cheered for hours and hours as athletes wisped by in a matter of moments. I heard my name over and over and over again, and every time I did it gave me a little more fuel to take another step. And then the most beautiful, unforgettable moments – those of my family and coach – being there for me every step of the way. I could not have done it without them.

At some point late in the afternoon, I came upon a Y in the road for the third time, and for the first time, veered left on a path that would lead me to the finish. As soon as I entered the home stretch and saw the large finish chute in the distance, with the plume of smoke rising directly behind it, I felt a flood of emotion overtake my body. There are no words to describe the feeling of seeing “the end” and for some reason part of me did not want it to end. I wanted to live in that moment and breathe it all in – so I did. I looked around to find there was no one behind me, so I took my time, soaked up the cheers from the crowd, and celebrated with each step to the finish.

As I approached the chute I saw my husband taking pictures and capturing video (best Sherpa ever). I wanted to stop and give him a big kiss, but spared him the sweaty PDA moment and decided to wait until I saw him after.

Another familiar face quickly appeared along with an arm that was reaching out as far as it would stretch. It was my coach. As I reached out my arm and gave him a high five, the joy was too much and my eyes swelled up with tears.

And then, I heard those infamous words explode from the loud speaker. The words I had dreamed of since watching the world championship so many years ago. “Kristen Yax. YOU ARE AN IRONMAN.”

I had run the marathon in a time of 3:56:36 and finished the race in 11:12:43.

What a moment…

<-- Pre-Race Preparation

Post-Race Celebration –>

A Podium Finish at the Salmon Run 10k

April 13, 2016 by Kristen 21 Comments

Although I don’t typically like (or recommend) racing on back-to-back weekends, I couldn’t resist signing up for one of my local favorites this past Sunday – the Salmon Run 10k. Like last week, I treated the race as part of my training and did not taper or rest before the race. Instead, I had another big week of training and went into the race fairly fatigued – just as my coach and I had planned. I knew it was going to be an interesting morning when I found myself huffing and puffing when walking up the stairs in our house!

They staggered the start of the half marathon, 10k, and 5k, which is nice because this is one of the bigger races in town and the staggered start spreads people out and avoids a huge cluster of runners in the beginning. When the gun went off for my 9:15am start, Justin, Axel, and my mom were there to support and cheer me on, which I always appreciate. I got to see them at the start, mile 4, and at the finish. There is something mentally energizing about knowing my family is out there taking the time to stand around so that they can cheer me on for just a few seconds as I fly by on the course. Spectators and sherpas really ARE amazing.

The course starts flat along the Deschutes River, ascends up a monster hill, descends a little more gradually, and then remains fairly flat (again along the river) until the last mile where you come upon a series of rollers.

My body and legs handled the speed and course a little better than I thought they would, although I had a discouraging pain in my diaphragm region the ENTIRE run. Ever since I started running again after pregnancy, I randomly experience side stitches and diaphragm pain that comes and goes. I need to find some stretches and exercises that might help with this.

I ended up finishing second woman overall and earned a spot on the podium next to another mom who finished first. We actually talked and hung out after the race, along with our families, and learned that we had also been on the podium (in first and second place) at the Sunriver Half Marathon three years ago. She was incredibly nice and we exchanged contact info so we could meet up for a stroller run (or solo run) in the future. And wouldn’t you know, she lives right down the street from me. Small world!

I’m looking forward to focusing on my training for a few weeks before my next big race – the Eugene Half Marathon on May 1. Racing can be fairly hard on the body and typically requires a longer recovery period, therefore I “try” to be smart about how often I do it.

Leading up to my race on Sunday, I had another killer week of training. On Tuesday and Thursday I spent some quality time in the pool, which has become noticeably more crowded as the weather has warmed up. It must be triathlon season? Both of my swim sessions were followed by a run. I took it fairly easy on Tuesday with the running, but had a nice track workout on Thursday.

On Wednesday, Friday, and Saturday I spent a lot of time on my bike and added some good mileage to my legs. For some reason I have really been feeling it lately on the bike, and have seen a lot of improvement in a short period of time. I feel as though I am biking better and stronger than I ever have before – and I still have a lot of room to progress and get stronger which excites me! Running has always been “my sport” but for some reason biking just feels right lately. I love it.

It probably helps that the weather around Bend has been great for cycling. Not too hot. Not too cold. Not too windy, but still a nice breeze. I’m really crossing my fingers that spring is finally here and the nice weather sticks around for the long haul.

Week 7 Totals:
Swim: 1hr 40mins, 5,100 meters
Bike: 7hrs 35mins, 144 miles
Run: 2hrs, 15.3 miles
Time: 11 hours 15 minutes

Congratulations to the two winners randomly picked for the SOAS Racing sports bra! I have sent you both an email!

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Do you prefer to fill your schedule with races or are you picky about the races you do?

Have you ever made a new friend at a race?

Life With Our Little Man

March 26, 2016 by Kristen 19 Comments

I haven’t done an Axel, mom, LIFE update in some time, and after his six-month checkup I thought it would be good to share a little more about our world right now. I know I devote most of this blog to my training and fitness interests, but that is such a small segment of my life compared to my role as mom and wife! Basically, these two are my world.

At his six-month appointment, Axel weighed in at a whopping 17lbs 10oz (50th percentile) and is now 28 inches long. He is TALL for his age (95th percentile), which is probably why most of his 3-9 month clothes never got worn and he is now wearing sizes up to 12 months. Justin and I are both tall (I’m 5’ 9”) so I’m not surprised by this at all. We also learned that his head is in the 95th percentile for circumference, so who knows…maybe he’ll invent the next Facebook.

My favorite thing about Axel? His easy-going happy attitude. He is seriously the HAPPIEST baby and rarely cries unless he is hungry or in desperate need of a diaper change. He seems to love being around people and is always curious and smiling when we take him out and about. One of my favorite outings with him has been to the pool on family day. Axel loves the water, but I think he was even more interested in watching all the kids and people splashing about around him.

The kid never sits still and is highly energetic like his mother (and his Nana too). He loves rolling around, grabbing his toes, moving about, and talking, talking talking (no words yet, just baby talk), especially when he is wearing only a diaper. We are just waiting for the moment when he starts pushing forward, which should be any day now.

Axel’s one obsession? Tags. For some reason, he loves the little white care/cleaning/instruction tags. Give him his taggie blanket and he goes straight for the instruction tag. Put him in his activity jumper surrounded by colorful amazing toys and he’ll spend 10 minutes trying to reach for the white instruction tag that hangs off one of the bars. Oh, if life were only like this for all of us.

After Axel went through a little sleep regression around 4 months old, it seems like one night everything just clicked and he slept through the night, from 7pm to 6am. We quickly developed an evening routine of play, bath, eat, book, and bedtime. Now, he falls asleep like a champ every night and has been sleeping through the night ever since. I feel as though he has learned to associate the Zipadee-Zip with sleep, so whenever we put him in it (for bedtime or naps) he usually falls asleep within minutes.

And he’s a resilient sleeper too. The other night, the power went out at our house a few hours before the finale of The Bachelor (commence crisis mode!). We put Axel to bed at his usual 7pm bedtime, but when the power had not had not come back on by 8:30pm and the house was getting really cold we woke him up, packed everything up, and took him over to my mom’s (her power was still on) to watch the finale and sleep there if need be. Axel went right to sleep on a blanket on the floor of her guest bedroom, and we woke him up again about 90 minutes later to take him back home (the power had come back on by then). He went right back to sleep in his crib, and slept through the night.

We are planning on transitioning Axel into his own room this weekend now that our blackout shades arrived and were installed. Because of the time change and the fact that it doesn’t get dark now until after his bedtime, we thought the shades would be a good investment. He has FOUR windows in his room, and they all face south or west, so it stays fairly bright until the sun goes down. Maybe it wasn’t the smartest move to put the nursery in the room with all the windows (amateur parents) but at least we found a good solution! Please send some positive thoughts our way that the transition goes well (for mom and baby).

Introducing solids has made for some serious entertainment around these parts. Axel is not only an enthusiastic breast milk fan, but he seems to like ALL foods (at least the foods we have given him so far) especially banana and sweet potato, but also pear, avocado, apple, and prunes. Oh, except we tried giving him plain all natural yogurt (think, very tart) and he HATED it. He made the most priceless face in the world and let us know with a big mess that we were horrible parents for putting that nastiness in his mouth. I’m excited to continue offering Axel new foods and watching his reactions unfold.

We also started supplementing his liquids with a bottle or two of formula each day, which is working out well. He seems to really like the Honest Company Organic formula and I am in love with the Baby Brezza automatic formula maker. It’s like a Keurig for baby formula and is worth every penny.

How I’m doing

It definitely gets a little easier for me as Axel gets older and grows more interactive. I really struggled with the newborn phase and do not miss it. Now that Axel has a giant personality and is more in tune with everything going on around him, I am finding that my time with him is more enjoyable and rewarding. The hardest part about being a SAHM and WAHM is the loneliness that can set in from time to time. I do my best to get out (training really helps) but there are moments here and there where I feel like time comes to a standstill. I am really craving the warmth of spring and summer so Axel and I can get out of the house and do more.

Physically, I feel 95% back to normal, but much stronger than I was pre-pregnancy. I don’t know if I’m just eating or training differently, or perhaps carrying around an 18 pound baby has something to do with it, but I feel much more in tune with my body. For the first time in my life, I am much more focused on health and strength, than I am on weight and being thin. It’s a good feeling. Ironman training has already taught me so much – I can’t wait to learn and grow more over these next few months.

I definitely feel more confident as a woman and take pride in everything that I do for my son. It feels good knowing that I am contributing so much to the enhancement of another’s life. Right now I am playing a huge role in shaping the type of person he will become – and I love that. No pressure, right?

Fitness Gains, a New 10K PR, and Another Trip Around the Sun

March 7, 2016 by Kristen 27 Comments

Life was filled with many highs and lows this week. While I met many milestones in my training, I also took more time off than I would have liked. It wasn’t the type of week that I expected it to be, but sometimes life gets in the way, momentum shifts, and you do what you can. I’ll just hopefully have to pick it back up next week. At least I was able to gauge the progress I have made these past months and do a check-in of my current fitness levels. I felt it was an important week for me to reflect, celebrate little victories, and contemplate what changes need to be made moving forward.

Monday: A much needed and PLANNED rest day. I spent the entire day grading and getting work done. I also got my hair cut and colored! Looking good is important too, right?

Tuesday: Speed work on the track. It was a windy and rainy day, so that made it all the more fun (cue sarcasm). I’m fortunate to live about a mile away from the track at our local community college, which is almost always empty with the exception of students walking to and from class. The only catch is, you have to run up a really steep hill to get there (but then you get to run down)!

Wednesday: 2800m swim with the gang (I call myself the caboose, because someone has to be the slowest) followed by 22 miles on the trainer with some quick bursts of speed/power. Today was prep for Thursday’s FTP test.

Thursday: I asked my coach if I could do a FTP test to celebrate 34 glorious trips around the sun. My last FTP test was mid December when I was still getting back into the swing of things. During the last few weeks, I have felt like my rides have been on the easy side from an effort/exertion standpoint, even though I was still meeting my zones and maxing out my power. I had a good sense that my power had increased significantly.

I met my coach at his house and got in a good warm-up before starting the 5-minute test and 20-minute test. The goal was to maintain the hardest effort I could for 20 minutes. I started the test conservatively, but finished the last 10 minutes without holding back. You know, if I were a coach I would probably take pictures of myself next to my clients as they are suffering in pain too. This guy will definitely motivate you to get the work done!

After the test was finished, my coach noted a 15% gain in power (taking into account my weight loss as well). I haven’t been this fit on a bike since I did Ironman 70.3 Lake Stevens in 2014. It felt really good to see those gains in a short period of time and so early in the season, and it was a great way to celebrate my birthday!

I also celebrated with a lovely margarita and some yummy Mexican food later that evening. Nothing like refueling with a little lime juice and salt.. and maybe some tequila. 🙂

Friday: We were supposed to celebrate my birthday today as a family, but unfortunately it did not happen due to personal issues. Neither did the run that was on my schedule. Life.

Saturday: I raced my second 10K in 2016 and set a new PR of 42:33 at the Grin & Bear It run. Everything must have aligned perfectly for me that day, because I felt great during the entire run and never bonked like a normally do during high intensity races.

The real surprise was finishing first woman overall and taking home the blue ribbon (and a really cool mug and gift card). I never thought I would be running this fast so soon after pregnancy and am really excited to see what I can do in a couple months when I run the Eugene Half Marathon!

Sunday: Sadly, today was another unexpected off day. Justin was sick and spent the morning at urgent care to make sure he didn’t have the flu, while I watched Axel. He had a fussy morning so it was mentally draining. I barely had motivation to get off the couch, which is really unlike me. I was probably feeling a bit fatigued as well from the race. My mother-in-law was in town for a couple days, so it was nice to catch up with her.

Week 1 Totals:
Swim: 50mins, 2,800 meters
Bike: 2hrs 38mins, 50 miles
Run: 1hr 35mins, 12 miles
Time: 5 hours 5 minutes

As I mentioned, there were many highs and lows this week. When I had realized on Sunday that I had taken three rest days this week, I texted my coach letting him know I hadn’t met my training goals for the week. He quickly called me out on my bad attitude (which was justified) and reminded me that I had just exceeded expectations with both the bike test and 10K race and it’s not the end of the world if I miss a workout or two. He also said something that really resonated with me:

“Rest is hard to do sometimes and that’s why “forced” rest due to life getting in the way is secretly good.”

I think myself and many other athletes can relate to this. Sometimes we underestimate the value of rest – and we could all probably use a little more of it every once in a while. Thank goodness for life!

Are you a fan of rest days? What do you like to do on your rest days?

Postpartum Exercise and Breastfeeding

February 25, 2016 by Kristen 10 Comments

When I was pregnant I knew that I wanted to breastfeed Axel, but my biggest concern was whether or not my milk supply was going to be able to keep up with his demand while I was training. This was my number one concern when talking to the lactation nurses and other moms who train. Oddly enough, the nurses did not have a lot of information, advice, or knowledge about how endurance training might impact the quantity—and quality—of my milk supply. This surprised me considering the fact that I live in one of the most recreational places on the planet.

When I researched this question online, it seemed like a topic that was kind of left in the dark. Surely I wasn’t the only one concerned about how to balance all the demands of breastfeeding while training for an Ironman (or other endurance event). My main worries were centered on these questions:

Would training decrease my milk supply?

What was it going to feel like physically to train while maintaining a good supply? Would I fatigue easily? Would it feel uncomfortable? As a new mom, I had no idea what to expect.

Would high intensity exercise interfere with the taste of my milk?

I found this article from the Ironman website and a number of blogs sharing experiences, but not a lot of actual research. Most of the scientific research focuses more on weight loss while breastfeeding and exercising. Given the fact that a lot of new moms get back into exercise right away, I was a little shocked that there isn’t more information out there.

I’ve had a lot of women ask me, both via the blog and in person, how I maintain an ample milk supply, feed Axel, and still make time for training. As many women know, nursing a baby takes a lot of time and energy, as does everything else related to it such as pumping, storing, cleaning bottles, etc.

I have found that with all things related to taking care of a baby, eventually you find your groove and breastfeeding is no different once you learn your baby’s feeding patterns and develop a routine. All babies are different, and there isn’t a single solution as they may require different needs throughout the day. Axel is a very enthusiastic eater and has no patience for my letdown (unless it is morning), so I have found myself more attached to the pump than I would like to be. In fact, since December, Axel has had a strong preference for the bottle, which leaves me pumping 6 or 7 times a day.

Yes, 6 or 7 times a day, every day. I honestly never thought I would have the patience or willpower to stick with it as long as I have, but it’s become so routine that I don’t really think about it too much. In fact, I think bottle feeding actually gives me the flexibility to train at various times throughout the day. Because Axel takes the bottle, I am able to get out and not worry about feeding on demand.

Of course, this requires me to carefully schedule my pumping around my workout schedule. Typically, I will pump right before I head out the door for a run or swim. Cycling isn’t as much of an issue right now because I am on the trainer (unless we have an occasional nice day) and my upper body remains fairly still. Once I start riding outside and upping the mileage and duration of my rides, I will have to take time into consideration. Usually, I can get away with 4-5hrs (MAX) before feeling really uncomfortable. I know women are different in this regard and some can tolerate longer periods between feedings or pumping sessions.

The most common question I get asked is how I am able keep my milk supply up with all my training. When I am training 1-3 hours a day, six days a week, it burns A LOT of calories. Thankfully, my milk supply has generally not been affected by my training, and I attribute this to food consumption and hydration. If for some reason I unintentionally skip a meal or don’t drink enough fluids on any given day, I do see a sudden decrease in my supply, which quickly reminds me to eat and drink.

So, the simple answer → I eat and drink A LOT. And when I say a lot, I mean it. On a typical rest day, when I do not have a workout on my schedule, I drink roughly 125oz of water. I know this because I drink it out of my hospital bottle (could not get rid of this little beauty) and keep track. I also eat somewhere between 2000 and 2500 calories. On the days when I have a workout or two on my schedule, I drink as much as 175oz of water (some of this is Gatorade) and eat around 3000-3500 calories. This just helps me maintain weight, as I have no desire to lose any more weight at this point in time.

This may sound strange, but I actually find it very difficult at times to eat 3000 calories in one day. Yes, I could go out and splurge on cupcakes and donuts (which I have), but I am trying to consume the right calories and for the most part I want them to have high nutritious value. When you are juggling a baby on top of everything else, it can be really easy to forget about eating so I’ve had to get really creative and be mindful of my snacking, food choices, and how often I eat throughout the day. Can anyone else out there relate?

Because I can be a creature of habit, these are my go-to foods I eat almost every day (if any of you have suggestions for good calorie dense snacks, please share!):

Greek yogurt
Oatmeal and Cranberry
Baked Sweet Potato
Peanut Butter – either by spoon or as part of a PB&J
Granola Bar or Trailmix
Eggs
Bananas
Coffee (does this count?)
Toast with avocado and sea salt –> THIS IS THE BEST

I struggle working out on a full stomach or after eating a big meal. Can you scream side stitch? Therefore, I typically graze and snack all day long, and eat foods that are calorie dense, not super filling, and good for Axel as they get passed to him through my breast milk. I am also good about replenishing calories both during and after my workouts.

As a means of supplementing what Axel gets from me, and in preparation for weaning him over time, we recently started introducing some solid foods such as pureed avocado, sweet potato, banana, and pear (like mother, like son), and experimented with formula to see how he would respond. As the amount of solid foods and formula he consumes increases, his demand for breast milk will slowly decrease and I will eventually find myself pumping less and less. But that will happen slowly, and until it does I will continue to juggle the unique demands of being both a breastfeeding mom and an endurance athlete.

To summarize and answer the questions I posed above, training does not appear to have decreased the quantity or quality of my supply. Nor has it led to fatigue (isn’t fatigue just part of being a mom?) or made me feel uncomfortable during my workouts… although, I do recommend investing in a good sports bra for obvious reasons. I only wear SOAS sports bras and they are amazing! Axel also doesn’t seem bothered by the taste of my post-exercise milk either. Again, it’s all about finding what works for you and your baby and adapting.

Any healthy snack-type foods you would recommend? What is your ALL TIME favorite food to snack on?

Moms out there – what has been your experience with breastfeeding and exercise?

Balancing Work, Ironman Training, and Being a Stay at Home Mom

February 12, 2016 by Kristen 22 Comments

After this post a couple weeks ago, I got a lot of comments and emails with questions about how I balance training/exercise with a full time job, caring for Axel, and everything else going on in my life. Let me start by saying that in no way is it easy. In fact, these past three months have been really tough as I’m trying to adapt and settle into a new normal. That being said, these months have also taught me a lot about myself as a mom, my priorities, and learning to make the best out of tricky situations.

It goes without saying that taking care of a baby is no easy task. It can be mentally and emotionally draining, which sometimes for me takes more energy than doing something physically strenuous. Sleep deprivation really hasn’t affected me like I thought it would. Thankfully, Justin and I have been blessed with a really good sleeper. Axel goes to bed around 7-7:30pm, usually wakes up once around 4am for a diaper change and feeding, and goes back to bed until 7:30am. Although our sleep isn’t deep and gets interrupted at least once throughout the night, we still get around 8 hours of sleep. The only change that I am still adjusting to is not being able to nap or relax throughout the day. Like I mentioned, it has become the new normal. What motivates me to train and workout despite time, fatigue, and managing everything in my life?

First, it’s my “me” time. Some people like to read, others like to cook, enjoy a hobby, socialize, or stay busy around the house. Some might prefer a nap or putting on their favorite show on Netflix. For me, if I get an hour or two to myself (or with a friend) each day, I prefer exercise and endorphins. It relaxes me and helps me recharge – as odd as it may sound. I also love a good social hour on the bike or out on the trails with a friend.

Second, I have several races on my schedule. If I wasn’t training for anything specific, or did not have plans to race this year, I would be a lot more lackadaisical about working out. That has always been the case for me because I am a very goal oriented person. I love short-term and long-term goals, knowing what needs to be done, and doing what it takes to achieve them. There is something about hard work coming to fruition that is invigorating. Having a race or two on my schedule has helped push me when I would otherwise plop down on the couch. And, no matter how tired I am, I never regret a workout.

Third, I have a built-in army and network of support. What I am doing would simply not be possible without my husband, mom, and friends. They take time out of their lives to participate in mine… to step in when I need an hour or two to myself… to encourage me and help me realize my dreams.

Fourth, I have a coach. I am a huge advocate for having a coach if you are trying to reach new goals that may be just a stretch beyond what you are capable of achieving on your own. My coach makes all the difference for several reasons:

What I like most is the accountability. Mike’s voice is always in the back of my head. He can track all of my data, including heart rate, zones, and speed, to be sure that I did each structured workout accurately. Knowing that “big brother” is always watching helps me avoid undertraining – and perhaps more importantly – overtraining. It really is a science.

I pay him every month, so I am motivated to get my money’s worth and therefore take what I am doing very seriously. Could you imagine paying for a personal trainer and then not showing up to do the work?

Emotional support. I have now worked with Mike long enough to know that I can rely on him for mental and emotional support during times of doubt, fear, or concern.

I don’t have to expend energy and think about planning my workouts. I wake up each Sunday and the next week of workouts is laid out for me in TrainingPeaks. It’s so nice to have a professional planning for me and taking into account my goals, fitness level, and life schedule.

Finally, it is my go-to method for offsetting the baby blues. While I love my son more than anything, there are days when the isolation of being a stay at home mom triggers feelings of loneliness and depression. It’s been a tough transition for me and I’ve struggled on and off with the baby blues, primarily on days when I am alone all day with Axel and don’t have others around to converse with. Exercise has always been my go-to coping mechanism. It helped me get through my dad’s battle with pancreatic cancer, and it is a great tool for dealing with adversity, change, and depression. I always feel happier and more myself on days when I can get in a good sweat!

How do I make the time on top of working and caring for Axel? To put it simply, I plan ahead each week and ask for help! I am technically still building a base before things begin to pick up during the spring and summer months, so I train roughly 9 hours each week. Right now my weekly schedule looks a bit like this:

Monday: 45min swim
Tuesday: 1hr run, 1hr bike
Wednesday: 1hr swim, 1hr 30min bike
Thursday: 1hr run
Friday: Rest day or short run
Saturday: Long Ride
Sunday: Long Run

On Mondays, Justin is usually able to watch Axel while I go to the pool for an hour. When Justin is unavailable due to work, my mom can sometimes come over for an hour. Otherwise, I take an unplanned day off. Eventually, I will start taking advantage of additional childcare.

On Tuesdays and Wednesdays, I have a babysitter come into the house to watch Axel for 3-4 hours while I do some work and complete my workouts. It’s a great setup because Axel gets lots of play and attention (although he naps half the time) while I have a few hours of uninterrupted time to do what I need to do, whether that be train, work, run errands, etc. This has been a game changer and worth every penny. Eventually, once my training begins to pick up during the spring and summer, I will probably have her watch Axel four hours a day, three days a week.

On Thursdays and Fridays, I typically get in a workout before Justin goes to work, during his lunch hour, or at a time when my mom can watch Axel. She lives a couple miles away and loves her weekly Axel fix. If I can’t get time away for whatever reason, I will usually run with Axel in the BOB or jump on my bike (on the trainer) during his nap. This is where the baby monitor comes in handy. Thankfully, Axel usually takes a longer nap in the afternoon. There was even one day when I ran in the snow as the sun was going down because it was my only opportunity to get out of the house.

The weekends are easiest and give me the most flexibility because Justin can help out more. We typically take turns working out while the other watches Axel. When Axel gets a little older, we will take him along for the ride or leave him in the childcare at our gym. I’m still a little apprehensive about leaving him in an unfamiliar place with strangers (and germs!), because he lasted all but 5 minutes before he had a meltdown and we were summoned to rescue him during a church service. I’m hoping he can learn to adjust so that Justin and I can work out together once or twice a week. We also have a teenager who lives across the street with babysitting experience. There are lots of options.

In all honesty, I do my best to make it work with the resources I have, but don’t beat myself up if I have to miss a day of workouts. I always prioritize key workouts and make sure they get done each week, and work with my coach to adjust my training schedule on the fly as needed. There are days when I wish I had a little more flexibility, but I make good use of the time I have. It’s amazing how efficient you become when your free time is so precious.

Because I work from home and teach classes online, my schedule is fairly flexible. I do not work a typical 8-5 job and I have no “set” hours for the most part. Ever since Axel’s birth, I find myself doing a majority of my work in the early mornings before Justin goes to work, during Axel’s naps, in the evenings when Justin gets home from work, and on the weekends. Depending on what time it is in the term, and what classes I am teaching, I work anywhere from 30-50 hours a week. Some weeks are busier than others and require more of my time. For example, this term I am teaching Advanced Social Research Methods, a writing intensive course that requires me to grade papers very meticulously almost every week. It’s not light reading and it takes a lot of time, as I pride myself in providing valuable feedback. Because papers are due by Sunday of every week, I do a majority of my grading on Sundays and Mondays. Working on the weekends isn’t always ideal, but it allows me to have the schedule I maintain during the week. While I love the flexibility that my job provides, it also means I rarely get a break between working and taking care of Axel.

The one thing I try to emphasize the most is giving myself permission to NOT make it all work. I am human. There are days when exhaustion overwhelms me and I’d rather recover and prepare for the next day then try to force a workout that is destined to fall apart. There are also days when I just don’t have the time between work and Axel. When Justin is out of town or has a busy day at work, my responsibilities and priorities are at home. I’m okay with not doing every scheduled workout by the books. I have to be. We all have different obligations and priorities that we must learn to juggle – the key is finding what works for YOU!

Moms out there – do you have any experience with childcare at your gym?

When life gets busy, for whatever reason, what are your tricks for making it all work and finding time to exercise?

P.S. My blog finally got a makeover! 🙂

Fleet Feet Freezer 10K and Finalizing My 2016 Race Schedule

February 1, 2016 by Kristen 40 Comments

This past Saturday I joined a few dozen other runners at the Fleet Feet Freezer and ran my first 10K race of the season. It also happened to be my first 10K race postpartum! My coach and I had decided that this would be a good opportunity to gauge my fitness and see where I am currently at with my pace. This is the third time I have done this race and I enjoy it because it is small, not timed by chip, and the cheapest race around. You can’t beat $10! Plus, there are pancakes at the finish. Who doesn’t like hot pancakes on a cold winter morning?

I ran with a bit of apprehension because it had lightly snowed the night before, covering the sidewalks and paths with a thin but slippery layer of snow and ice. If you follow me on Instagram, you might recall that two weeks ago, on a cold and rainy Sunday morning, I took a good fall during my long run. For the most part the roads were just wet from the rain, however as I was running downhill and starting to turn to go down another road, I hit a tiny patch of black ice (my luck) and fell landing directly on my left knee.

I can still feel the surge of adrenaline that rushed through my body when I stood up to assess the damage. Was I in one piece!? Is my body still in tact!? Unfortunately, my favorite pair of lululemon winter running tights did not survive the fall, nor did the flesh below my knee, and both knees were bruised and swollen for a few days. Thankfully the damage was minor and I didn’t break, sprain, or tear anything. It was actually a good lesson for me to be smart, and a reminder that I am invincible against the elements. Nature will win every time. Running in the snow is one thing, but ice is an utter beast!

Because my fall was so fresh in my head, there was no way I was going to take another tumble or risk injury. While I still ran at a race pace, I did so more on the conservative side. It was good to push my body hard and feel that familiar burn re-enter my muscles and lungs. I finished in an unofficial time of 48:50 – a sub-8 minute mile pace and a time I was proud of. Justin and Axel came out to support me, which made the experience all the more special.

Wow. It felt really good to be back out there. I didn’t really care so much about my time as I did about being around other runners and back in that race environment. It really is my happy place. It got me thinking a lot about my race schedule for the year ahead, and what goals and distances I would like to achieve. Part of me wants to get back out there and do it all, while the logical side of me is being very particular and strategic about how many races I do and at what distance. I still have a ways to go to get my fitness back to where it was, but I have all the time in the world to do so. In the months ahead, my coach and I have deliberately scheduled several races to measure progress and improvement, and get back out there and compete.

Here are my current plans for the 2016 season:

Grin and Bear It – 10K – March 5 (Birthday Run!)

Horse Butte 10-Miler – April 3 (Trail Run)

Salmon Run – 10K – April 10

Eugene Half Marathon – May 1

Ironman 70.3 Coeur d’Alene – June 26

Ironman Coeur d’Alene – August 21

Happy Girls Half Marathon – November 5 (Trail Run)

California International Marathon – December 4 (50/50 chance)

All of the races I am planning to do (aside from the Ironman races and CIM) are part of a program called Ready, Set, Register that one of the local running stores – Footzone – provides discounted entries to when you sign up for multiple events at one time. That sign-up event is next weekend, and I can’t wait to fill my calendar. Ready, Set, Register is a great opportunity to preview the courses, talk to the race directors and other runners, learn about new races (there are roughly 50 race options), and sign up at a discounted rate. Count me in!

Thinking about and planning for all of these races also got me thinking about my athletic goals for the year. While a lot of my goals and priorities have shifted now that I am a mom, my athletic goals are in some ways more important and meaningful to me than ever. In 2016 I hope to:

Continue growing as an athlete and learning more about my abilities. I have a long way to go before getting my fitness back to where it was, but that’s ok. No rush. Just day by day, enjoying the ride. It’s actually been a fun challenge starting over and seeing small improvements and changes each week!

To have a solid finish at Ironman CdA. Both Ironman Cda and Ironman 70.3 CdA are my “A” races this year. I really like the set up and timing of the races because I can preview the course by doing the half, as the full Ironman is just two loops each of the swim, bike, and run from the 70.3 race. I’m not sure how I feel about loops, but they say that familiarity breeds liking. I want to relax, have a good time out there, and not do anything stupid that would cause either race to fall apart.

Figure out ways to include Justin and Axel in my workouts. Justin and I had a good discussion about this over the weekend and I’m looking forward to seeing how this shakes out over the spring and summer.

Maybe(???) aim for a PR at the Eugene Marathon in May. This is a fairly flat course and the elevation of Eugene is only 430 feet, which feels like sea level compared to living and training at or above 3,500 feet in Bend. It’s doable as long as I am smart and stay healthy. Plus, I am always tempted by PRs.

Be more like Dory and swim swim swim! When it comes to triathlon, swimming is by far my weakest leg. Not only am I slow, but also I find it mentally challenging to physically get myself to the pool and in the water. It requires a lot more effort than just heading out on a run or hopping on my bike. My goal this year is to tear down some of the walls I have built, focus on form, and try to enjoy the water as much as possible. Hopefully this summer I will be able to head up to the lakes with Justin, Axel, and my mom for several open water swim adventures!

Listen to my body and pay attention to its physical needs. As you all know, I have a lot going on trying to balance taking care of Axel, working full time, and, well, life. Burnout is something that I take very seriously and try to avoid, even if it means opting out of a couple workouts or asking for an “easy” training week. I never want to take on so much that my body pays a penalty. After receiving several questions from readers about my work-life balance, I have started writing a post specifically on this topic!

Switch it up every once in a while. There are several activities aside from running and triathlon that I enjoy doing and want to continue to pursue, including skiing, hiking, camping, and fishing. Yesterday afternoon, Justin and I dropped Axel off at Nana’s house and went up for a 5-mile XC ski to Tumalo Falls. It was my first time skiing this year and I didn’t realize how much I had missed it until I was out there in the snow. I feel it’s important to modify workouts, add fun twists, and keep things exciting every once in a while.

Cheers to good times in 2016!

Have you ever taken a fall while out on a run or on the bike?

What is your “A” race this year?

Life With Axel and Other Updates

January 22, 2016 by Kristen 35 Comments

It’s been a while since I have posted an update on the day-to-day happenings and family life around here. For the most part, things are running fairly smoothly in my neck of the woods and we continue to watch Axel grow and develop more into a little person each day. In the past week he has started rolling over onto his stomach, but still hasn’t mastered the technique for rolling from his stomach to his back. He also figured out that his feet are attached to his body, and seems fascinated by their existence and grabs them every time he is on the changing table.

We had our 4-month follow-up with our pediatrician a couple weeks ago and aside from his second round of immunizations (he handled them much better than I did) he is a happy and healthy baby. Axel is also growing like a weed. At 2 months he was 12 lbs and now he is 15 lbs 5oz and 26 inches long. He is going to be a tall one! Just last week we started transitioning him into size 6-9month clothes. It amazes me how much clothing remains unworn and will never be used now that he has outgrown it so quickly.

Everyone (including all the apps) warned us about the 4-month sleep regression. Ladies and gentlemen, I would like to confirm that this in fact exists and might kick your butt as a parent (unless you are one of the lucky ones). For the first three months I thought we had hit the jackpot with an easy baby and good sleeper. Then one day he woke up (literally), developed a huge personality, and discovered that the world is pretty neat and that by sleeping, he might actually miss something important going on without him. Heaven forbid.

Every night we go to bed wondering what kind of night it is going to be. There are nights when he wakes up only once to feed and be changed, and then nights when he is up a couple times. Thank goodness he always falls asleep fairly quickly, although there have been a few nights when he decided to have a long conversation with himself. Mr. Chatterbox!

Some quick facts:
*He loves to talk. Even though I have no idea what he is cooing or screaming about, I still enjoy listening to him find his voice. It’s a loud one at that.
*His favorite toys are the oball, taggie blanket, piano and crinkle book. He could entertain himself with these things all day long. These are necessities.
*He enjoys looking at himself in the mirror. Babies are such narcissists.
*He hates being hungry, having a wet diaper, and being put down. And because of this, I am officially stronger than I have ever been in my life.
*His laughs and giggles are my favorite sounds in the world.

We’ve had a pretty crazy winter here so far with ice and snow covering the streets, so I haven’t been able to take him out on daily walks like I would normally do. It looks like some milder weather is on the horizon so I’m crossing my fingers that he will get to join me for a couple of runs in the weeks to come.

Emotionally, I am doing fairly well as I continue acclimating my life around taking care of a baby. As I have mentioned before, I really struggled on and off for the first few months. And I still struggle from time to time, although I seem to be adapting a lot more to my role as mom. I am finally starting to feel like, “okay, I can do this mom thing.” Though Axel is still completely reliant on us for everything, the more interactive he becomes, the easier it is for me.

The one thing I have come to accept is that I never get a day off. Never. At any given moment I am usually working, training or taking care of Axel. And if I’m not doing one of those things, I’m probably pumping, doing laundry, cleaning, or eating. Heck, it took me almost a week to write this blog post. Because I am a stay at home mom and work at home mom, this often means that I spend a good chunk of my early mornings, evenings and weekends working. I don’t mind this as it allows me to balance a career with taking care of Axel, but there are moments when I wish I only had one full time job, and had one full day to myself to do as I please. I can’t remember what a day alone is like. Justin has suggested several times that I should take a day to myself, or plan a girl’s weekend or overnight getaway, but that’s easier said than done. Besides the fact that I would miss Axel terribly, sometimes I think the reward just isn’t worth the effort.

People have asked whether I would consider just being a stay at home mom right now and venturing back to my career at a later time. Honestly, I don’t think I could ever be JUST a stay at home mom. I worked too hard for my PhD and really enjoy my teaching position at Oregon State. While I might be stretching myself a little thin for a couple years, I guess I’m okay with that. I contribute a good paycheck and even better benefits to my family each month, and I get to teach and engage in intellectual discussion about topics I love.

Physically I finally feel like I am back to normal. Maybe even better. Training six days a week has helped me get back down to my pre-pregnancy weight and I now have open access to my closet. My body definitely has a different shape to it after carrying a baby for nine months, but I am actually embracing the small changes and enjoy seeing it evolve each week. I never thought I would say this, but I actually feel more comfortable and confident in my skin than ever before. Carrying and giving birth to a baby will give you a new perspective on things.

Socially, I am doing a much better job of getting out of the house and connecting with friends. I felt like somewhat of a hermit those first couple of months as I was just trying to survive and get through each day. Justin has helped a lot with taking care of Axel while I meet up with a friend here and there for lunch or happy hour. My in-laws drove down from Seattle to spend New Year’s with us, which was the first time that our nieces and brother-in-law had met Axel. Jill (my sister-in-law) and Tutu (Hawaiian for grandma) were a big help while they were here, and it was fun to spend time playing games, sharing meals, and laughing with all of them for a few days.

And of course, my mom and step-dad have been a huge help when it comes to taking care of Axel which has allowed Justin and I to get out of the house from time to time for date nights. We’ve been able to go to a couple movies, run errands, and meet up with friends over the holidays. I was so happy to catch up with one of my best friends when she was in town – I wish she lived closer!

Justin is a natural when it comes to being a dad, as I knew he would be. I think there’s something about becoming a parent at an older age (44 years in his case) that makes it a little easier. Not easy. Just easier. Maybe it’s having those extra life experiences under your belt. Or having already watched your friends raise their kids. Or having greater financial security. Whatever it is, it seems to work well on Justin and it would have been a shame if he had never become a dad.

And that’s the latest update on my little family here in Bend, Oregon! I hear there are all kinds of changes in store as Axel begins eating solid foods and becomes more mobile. We are looking forward to it with nervous anticipation!

Getting My Groove Back

December 22, 2015 by Kristen 21 Comments

It has now been eight weeks since fitness was reintroduced into my world. I can still remember that first run and first time back on the bike, huffing and puffing and doubting my existence as an athlete. It’s crazy to see how well the human body remembers things, and how much progress I have already made. I admit I was a little disheartened after that first run eight weeks ago, and extremely afraid that I would not progress in my training the way I have. But with patience and hard work I’ve come a lot further than I thought possible. I know several of you (including my husband) are nodding your head thinking, “I told you so.”

A lot has changed now that I am scheduling workouts around the care of my son. I used to be one of those people who would start my day with a trip to the pool, time on the bike, or a run somewhere around Central Oregon. Time was never an issue. Now my mornings revolve around meeting Axel’s needs first, and then scheduling time for my mom or Justin to step in while I quickly steal an hour or two for myself. I have become A LOT more efficient when it comes to working out, and do most of my runs from the house and around the neighborhood to avoid the additional time it takes to drive anywhere. At least I have a little more flexibility on the weekends!

As mentioned in a previous post, I started working with my coach, Mike Larsen at Larsen Performance Coaching, again. I know it is very early in the season, okay technically it’s the off-season, but I wanted (needed) his help developing specific weekly workouts that would target my current level of fitness and help me progress gradually in a healthy way. I am now training again six days a week, focusing on running, cycling, core strength, and my PT exercises. I have plans to get back in the pool in January when I can focus on consistency and devote time on a weekly basis.

Running has been going really well, despite the cold temps, lots of snow, and generally wintry weather (even though today is officially the first day of winter) we’ve been having for the past four weeks. I actually quite enjoy running in the snow, and find that it challenges me in different ways including my balance and core strength.

Lately, it seems as though every time I go out for a run I surprise myself with a faster time, longer mileage, and less overall effort to meet my goals. I attribute this to a number of things:

I am adding a little more mileage each week, but in small increments so I progress slowly and safely. My long runs, often done on the weekends, have been 5, 6, 6.5, 7, and 7.5 miles. Taking baby steps is working well for me.

I put in a little extra effort during most of my runs, especially when I am running by myself. Whether it is inserting my best effort for one minute, allowing my route to take me up a large hill, or finishing with a sprint to the finish, I try to push myself out of the comfort zone without going overboard. Over time, these little individual efforts and accomplishments add up to make a big difference.

I am running more with other people, and try to meet up with a friend or two at least once a week. I like to call this my running “happy hour” and “adult time” because I truly enjoy running with others.

I am more forgiving of myself. If I am having an off day, have to slow my pace due to fatigue or a side stitch, or am braving the elements that slow me down (aka snow, ice, and wind), I don’t fret. More than anything, I am just glad to be out there doing what I love, whether it is at an 8min pace or 11min pace, it doesn’t matter.

Here are some fun stats as to where I am at right now with my running:

My longest run postpartum → 7.5 miles (I will be doing an 8 mile run this weekend)
My best average pace → 8:04min/mile for 4 miles
My fastest mile → 7:48min/mile (It’s crazy that I once ran a marathon at this pace)
Average miles per week → 15-20 miles

I am also riding on the trainer three times a week in an effort to build my cycling strength and endurance gradually. Last year for Christmas, Justin got me a SRAM Quarq power crank so I could start training with power. After it sat in a box throughout my pregnancy, we finally got it all set up on my bike a few weeks ago once I was ready to get more serious about training. This changes everything for the year to come, as I can train in very specific zones that coincide with my fitness levels as they improve gradually over time. It also doesn’t allow me to “cheat” during my workouts, and take it easy when I should be pushing greater watts. My coach sees the data from every workout, and the numbers don’t lie…cheating = busted! Lastly, this information will be invaluable to me on race days, as I have a tendency to go out too hard and being able to stay in my correct zones will help maximize my performance on the bike.

In order to start training with power, I met up with my coach a couple weeks ago and did a FTP (functional threshold power) test to gauge my current level of fitness. For those unfamiliar with a FTP test, it measures the maximum power a cyclist is able maintain for one hour. The test itself requires you to go all out for 20 minutes, with the goal of finishing the final minutes of the test stronger than you began. Personally, I believe this test is more challenging than a 5k run at race pace, but the two are fairly comparable.

I have a love hate relationship with the FTP test. I love the challenge of testing my limits, as well as those final minutes when I get to push through the pain and see what I am made of. But I hate the time between minutes 5 and 15, when the end seems out of sight. I joked with my coach that it was the hardest thing I have physically done since labor, and it felt really good to push myself again after taking so much time off!

It has been two weeks since Vela (my bike) and I were reunited on the trainer, and I am already enjoy training with power for several reasons:

It keeps me from overtraining or undertraining. I tend to be an over-trainer, so it helps keep me in check, which is critical to avoiding fatigue or injury.

Accountability. My coach gives me very structured workouts according to my power and zones. He can also see these workouts and check to make sure I have done them correctly. No cheating (not that I would).

It makes time fly on the bike. Being on a trainer for 1+hours is not the most exciting thing in the world, even with Netflix. Training with power and doing intervals at least passes the time and keeps things fun/interesting.

I get to measure my progress objectively. Being the data geek that I am, I like to see my progress laid out numerically.

More than anything, I have so much gratitude toward the people in my life who have been a part of my journey back to fitness, and who have helped and continue to help make all of this possible. I feel like I am in a really good place as I jump into 2016 and begin working toward a handful of BIG goals. A special thanks to:

My coach for his encouragement and belief in me… and for not going easy on me. It would be so easy for him to fill my schedule with simplistic workouts, but instead he knows the type of athlete I want to become and doesn’t hold me back. He challenges me and creates workouts that target long-term goals, not just short-term goals.

My mom for taking time out of her week to watch Axel so I can hop on the trainer or scramble out the door for a run.

My physical therapist, Ellie, for aiding in the healing of my body and teaching me a lot about postpartum recovery – both mental and physical.

My husband for always supporting my dreams and facilitating my growth as an athlete. He understands my passions and goals more than anyone, gives me reassurance, and helps me thrive. And feeds me.

All of my friends, and all of YOU, who support and encourage me, sympathize and empathize with me, share your own experiences, and motivate and inspire me on a daily basis.

I Made The Cover Of A Map

December 18, 2015 by Kristen 32 Comments

I want to thank everyone who commented, reached out via text, email, and phone, and shared words of encouragement regarding my last post. Opening up really allowed me to feel normal and “not alone” about the emotions I have been experiencing. Although I haven’t had a chance to respond to each of your comments, I am still planning to do so now that life has settled. I have learned that honesty and openness can be the best medicine, and it has allowed me to work through a lot these past weeks. Right now I am in a much better place. SO thank you.

Work definitely took precedence over blogging these past two weeks and my days were jam packed with grading papers and exams, and submitting final grades. It was a bit overwhelming at times, but I pushed through and got all of my work done. I am now on a three-week break and winter term does not start back up until January 4.

Although my social life is nothing like it once was, I’ve been able to get out of the house a couple times this past month and hit the social scene, which isn’t much in Bend to begin with. These days, staying out past 9pm seems like a big deal. Haha. Oh, life with a baby.

A few weeks ago I met up with my friends Melanie and Christy at our local running store, Footzone, for a sip and paint event. I’m no artist, but the wine sure makes me think I am. We had the task of painting a runner (from the calves down) making his/her way down a trail. This definitely felt like an advanced piece compared to some of the scenic paintings I have seen at these kinds of events.

I thought yellow and purple were a good choice at the time, but no. My shoes ended up looking more like blobs than shoes. Darn wine! It took me 2 ½ hours to paint my masterpiece, which is now on display in my husband’s office out of pride or sympathy…but I’m not sure which one.

Speaking of my husband, Justin and I got all glammed up for the first time this year(?) and attended his company Christmas party. It was fun to get out of the house for an evening and be around adults. Twice in two weeks past 9pm is a big win in my book!

I even walked away with an Oregon “you are here” Starbucks mug from the white elephant gift exchange. It was the perfect addition to my collection that is now seven mugs strong.

It’s been snowing a lot here in Central Oregon and it looks like we will definitely be having a white Christmas this year. There is something about snow during the holidays that makes them extra special. Last weekend, in the midst of a snowstorm, Justin and I took Axel to Sunriver for a little adventure. We put Axel in his North Face snowsuit (which is still too big) and walked around the village. He wasn’t as entertained and amused as we were, and decided to take a nap as soon as we put him in the Bob.

We also stopped by Central Oregon Visitors Association and picked up the new 2016 area map that features a photo of yours truly on the cover, taken during one of our many hikes last summer. I joked with Justin that this summer I am going to wear the same outfit, walk around with my hands in the air, and see if anyone recognizes me. To think I was six months pregnant in that picture!

On the fitness front things are going really well. I’ll save my update for another post that is in the works, but lets just say I am back on a schedule and things are cruising along. There has been a lot of running in the snow (I actually love it) and time on the trainer. PT is still going well and I’m now down to one hour a week with Ellie. I have a feeling I will be graduating before the new year!

And of course, Axel has been a little bundle of joy (95% of the time). He is sleeping through the night, sometimes waking once to feed, and is on a fairly predictable schedule. His growth spurts still throw us off from time to time, but we get through them. Justin and I have actually made the decision to hire a nanny/babysitter a couple days a week to relieve me for a few hours so I can train, work, clean house, or run errands. It will be nice to have an extra set of hands around to help – I think it will make all the difference in the world.

I am really looking forward to this next week and all the holiday festivities we have planned. We are celebrating Christmas with my family and then Justin’s family will be coming into town the following week for New Years. I can’t wait for Axel to meet his cousins and uncle! I am trying to soak it all in, because I have a feeling it’s going to fly by in the blink of an eye!

Have you ever done a paint and wine event? If you could paint anything, what would it be?

Do you collect anything? Maybe we could swap a mug (from where you are) for _____? 🙂

Any big plans for Christmas? New Years?