My left arm a few hours after the bike fall. Yes, it hurt as much as it looks like it would.

Body of Evidence:  11 Things I Learned About Training While I Was Injured.
A coach’s confession

When I hurt my back in August 2010 (my most recent back injury), my husband told me that I had to write about it.  Mostly, because it seemed like the finale of a cruel episode of “E.R.” starring my body.

I’d been plagued with various nagging injuries that summer.  First, I had a terrible case of carpal tunnel in both wrists, resulting in painful numbness. Second, I found myself battling plantar fasciitis in my left foot.  Lastly, I fell off my bike during an Olympic distance triathlon where I was going nearly 20 miles an hour.  I got up, finished the last half-mile of the ride and ran the 10k.  Only once I’d finished did I discover how badly the entire left side of my body was swollen and torn up.

Two weeks later, my back “went out.”  I was unable to move due to major nerve pain going down the right leg all the way to my right foot.  It turns out that I had herniated two disks (L5/S1) that were pressing on my sciatic nerve.

Some of you may be thinking I’m a little (or a lot) nuts.  Maybe you would have thrown in the towel somewhere between carpal tunnel and fasciitis.  But, I also know that many of you reading this would have kept going, just like I did.  Kept going, until you couldn’t go any more.

I now realize that I was not going to stop until, eventually, I had no choice.  Despite the many signs telling me to slow down, I never listened. Looking back, I wonder why I didn’t take a break after my bike crash at the Olympic triathlon.  Instead, I was counting the days until I could swim again.  I had to let my forearm’s deep “road rash” heal to avoid infection from a pool or lake.  For some reason, I couldn’t shift my brain from “drive” to “park.”  In the end, the herniated disc was the only thing that got me to downshift.  For that I am truly grateful.

Since last August, I have sought out many medical opinions, both surgical and non-surgical.  I have been to orthopedic back surgeons, physical therapists, chiropractors, acupuncturists, personal trainers, massage therapists and even two psychotherapists.  In the end, I decided to let my body rest and see what happened.

This was a great feeling, especially after all I had been through.

Having opted for the non-surgical route, I have tried to be a patient patient, listening to my body as it slowly heals.  It was frustrating to miss three late season races, but by listening to my body, I was able to recover and learn more about what had happened.   Ten months after the herniated disks literally stopped me in my tracks, I did a sprint distance triathlon, my only goal was to finish pain free.  I ended up winning my age group.

For the past 10 years, I’ve practiced what I’ve preached and varied my workout routines and cross-trained.  However, this recovery taught me even more about how I can extend my years of training and the best practices for staying injury free.  Granted, there are no guarantees, but I’ve jotted down some guidelines that I think can benefit any athlete.

I hope that you can learn from my experience, and avoid the mistakes I made by placing a firm hand on the gearshift in your life.

1. Warm up
We can all agree that warming up is a good idea.  Yet, so few of us do it consistently because we just want to get the workout in.  Well, that just doesn’t cut it.  Whether you are swimming, biking, running or doing core conditioning at the gym, take the time to do something at an easy pace to literally warm up.  Don’t just launch into a 5-mile run.

2. Vary Your Routine
For the past two years, I have been religious about not running two days in a row.  Even if I’m on vacation and there is no other activity I can do, I will take a long walk instead of running back-to-back days.  I will even take the stairs in a hotel instead of the elevator. I also interject some interval running by varying my speed.

3. Cool Down
I try to end my run with a 5-15 minute walk.  This gives me time to cool down and let my muscles relax.  I will try to stretch when I get home, but if I don’t have time, at least I’ve walked before jumping in my car or sitting at my desk.

4. Stretch
I have a 10-15 minute stretch routine that allows me to cool down after a hard workout.  If I know that my time is tight, I can shorten the stretching, but I don’t skip it.  In the past I wouldn’t have stretched at all, now it’s the final part of the workout.

5. Do Yoga
Many people who know me know that I don’t really like yoga, even after trying many classes over 13 years.  However, I do know that yoga is a good balance to my workouts.  For me, yoga isn’t another tough workout on my body, it’s the opportunity for me to recharge and recover.  I’m a big fan of Yin Yoga.  I call it “forced stretching.”  Check out Sage Rountree’s Yoga for Athletes.  You will definitely get some good tips from her books and podcasts.

6. Breathe
Seems odd to have to remind yourself to breathe, right?  Well, I find that it helps get the oxygen moving around to all parts of my body.  I’m not just talking when I’m training, but even as I type this article. I take many deep breaths while driving, watching television, reading or right before going to sleep.

7. Rest and Recover
The most underrated part of training is rest and recovery days.  Usually you get a rest day if you’re travelling somewhere or you have meetings back to back and a workout is out of the question.  Are you really resting?  Try to find one day a week where you schedule a rest day.  It’s okay if it’s also a workday, just make sure you’re not changing time zones. A good rest day will go a long way in a successful training program.

8. Less Is More
There are days when I just need a short swim.  That’s ok.  Every workout doesn’t have to be the Ironman.   Mix it up.

9. Pain May Be A Distraction
One of the more interesting ideas I discovered during my recovery is based on the concepts of Dr. John Sarno.  I can’t do them justice here, but his basic premise is that some pain (e.g. back and neck pain) is more related to your emotional state than a physical trauma.  Dr. Sarno claims that in certain cases pain is your brain attempting to distract you from something going on in your life.  The pain is real, but not due to an injury.  This is a larger topic, but one worth researching if other approaches haven’t helped.

10. Smile
I truly love to train and sometimes, when the workout is hard, I forget that.  If I start to smile, I relax and realize that I’m having fun, despite how challenging the workout may be.  Recently, I was doing a workout on the treadmill and I started to smile and I ran faster and with more ease.

11. Listen
I believe that I have been given a second chance to train and race; pain-free.  For over 20 years, I have been training for and racing marathons, half marathons and triathlons.  During that span, I have had a few injuries that have sidelined me, but this recent hiatus was by far the longest.  While it was frustrating, it did give me much-needed time to learn more about my body and also examine my exercise philosophy.  In the end, it was a wake-up call that was sorely needed.  More importantly, it was a wake-up call that I was finally able to hear.

Coach Janice all ready to go

For the past six months I have had the opportunity to switch places with the hundreds of women that have trained with Team Training New England over the past five years and now I REALLY get it!  I have been lucky enough that my fitness level has enabled me to compete in both Sprint and Olympic distance triathlons without a tried and true training plan.  My life as a mother of a three teenagers, a daughter of aging parents, my involvment in my family business as well as my coaching business didn’t leave me much time to train systematically.

When I completed my first triathlon in 2004, I was overjoyed. I felt that I finally found my calling as an athlete.  As I thought about the challenge of a longer distance triathlon, I knew that I couldn’t rely on my current training regime to get me to the finish line.   Like many of our athletes, I was experiencing first hand, the challenge and exhilaration of setting my sights on an event that I had previously thought of as unattainable.  My challenge was a 70.3 (half iron distance).

I needed to find the time to follow a training plan.  As Lynne would say, I needed to figure out how put myself on the top of my “to-do” list.

For the past five years, my training focus has been on our athletes – the women that we have had the privilege and honor to work with year after year – our “TRI-ladies”.  When I decided to attempt a 70.3, having never run or biked more than 10 or 40 miles respectively, I knew I needed more support and structure than I could muster on my own.

Last winter I came across a book by Sage Rountree called The Athletes Guide to Yoga.  I discovered that, in addition to being a gifted yoga teacher, she is a triathlete and a coach.  I imagined that it would be personally and professionally enriching to train with her.  An introductory e-mail quickly led to a two-day trip to Chapel Hill where we discussed training philosophies and options.  The next thing I knew, I had registered for the Beach2Battleship race in Wilmington, North Carolina in November 2009. I had six months to prepare. The late season race allowed me to find the training time I needed with my coaching season over and my children back in school.

What I hadn’t imagined was that my experience over the last six months would draw me even closer to the women that I coach.  I did miss training with a group of like-minded women but felt completely supported by Sage and my Team Training New England community  — not to mention my family!

Other than that, all of the ingredients were there:  (1) commit to an event that is outside of your comfort zone, (2) trust the training and (3) follow through to the best of your ability.

I am elated to report that once again the recipe worked!  Not only did I love the process of training, which in and of itself was gratifying and transformative, but the event exceeded my expectations.  I look forward to my next 70.3!

Watch this quick video with step by step instructions in how to easily attach your lace locks to your running shoes.

A few mothers and I (all triathletes) decided it would be fun to get our 9-10 year-old daughters to attempt their first open water swim. All five girls are confident swimmers and three of them were on a local swim team this past season. We knew they could swim the distance (approximately a ¼ of a mile). But could they swim that distance in a lake; where there were no lines on the ground, or a wall to rest on between laps?

Half way there!

I explained the difference between swimming in a pool versus a lake, most notably the limited visibility and lake “stuff” of unknown origin. I told them that it didn’t have to be pretty, but finishing was all that mattered.

As is common in any group experience, one girl just took off immediately. While the other girls were just dipping their feet in the water, she was already in the water asking, “Can I go now?” She was fearless. Her confidence in the pool seemed to translate well to the open water. If she was nervous, she didn’t show it. It was tremendous to see her just start swimming and never look back or to one of the mothers for reassurance.

The other four girls did their share of screeching and whining. “Ick, something touched me!” or “The water is so brown, it smells really bad.” The mothers swam alongside them, encouraging the girls to focus on their stroke or look ahead at the buoy that they needed to reach.

We did it!

At one point, the girls were bunched together and they were just chatting. It occurred to me that they had no idea where they were. They didn’t realize they were in the middle of the lake, treading water. They were just laughing and giggling and having a great time.

Then slowly, as if they suddenly remembered the task at hand, the girls just started moving forward.

Most used the freestyle stroke and plugged away until they reached the buoy. On the return trip the girls were not as chatty. While their breathing was more labored, their strokes were more focused. They kept moving forward until they reached the shore.

This experience made me think about my career coaching women to do Sprint distance triathlons. For the past six years, I’ve been preaching about the power of the group. I talk about how important it is to train for a goal with a group of like-minded women.

I firmly believe that a group pushes you more than solo training ever could. Sometimes when training alone, she might stop or not push herself as hard without the “others” helping her along. This dynamic helps each woman reach the starting line and cross the finish line a stronger and more confident person.

Ahh, the frozen fruits of our labor.

As I watched these young girls in their first open water experience, I realized that this dynamic was replayed every season with women thirty to forty years older – including the whining and screeching. And every season, these women persevere. Every season, the positive power of the group pushes these women to cross the finish line of their first triathlon.

I am certain that my daughter, despite her complete confidence and skill in a pool, would NEVER have attempted this challenge alone. I’m still not sure if she realizes what an amazing accomplishment this was. I remain hopeful that she’ll want to do it again and again, both with her friends and, if I’m lucky, with me.

For now, the Popsicle that awaited her at the finish was enough.

Coach Lynne’s Top 10 Tips on how to keep your training on track.

1. Set a race goal
If you sign up for a race and have that date on your calendar, you’re more apt to stick to your training program.  With no goal in mind, your morning workout time will be easier to skip (“it’s not like I’m running a 5k in a month!”) and instead get filled up with dozens of other activities.

2. Find a training partner or group
Find a friend or make a friend who has a similar schedule to yours.  Planning to meet someone at 6:00 in the morning, puts you both on the “I don’t want them to be standing out there alone” motivation train.  You won’t want to let them down and vice versa.  Two people’s motivation solved in one swoop.  It’s funny that we’re willing to let ourselves down by hitting the snooze button 20 times, but if you know someone is waiting for you in dark or the cold, you’ll be there.

3. Try waking up 30 minutes earlier
It might not seem like a lot of time, but if you give yourself 30 extra minutes in the morning, you could get in a quick run or do some core/strengthening exercises before breakfast and lunches need to be made.   Imagine, 30 minutes of uninterrupted time before the rest of the house arises.  My husband, a great exercise procrastinator if I ever met one, now has a 9-minute routine he does if he feels pressed for time, but doesn’t want to use that as an excuse to skip a workout.  He picks 4-5 exercises from squats with weights, pushups, jumping jacks, mountain climbers, etc and does them non-stop for nine minutes. It’s not a full workout, but it’s something!  If he can do it, you can too!

4. Fill your water bottles the night before
If you are planning a morning run or bike ride, fill up the water bottles the night before.  Your water will be chilled, which is always nice, and it’s one less thing you need to do before getting out the door.  While you’re at it, pick out your energy snacks too.

5. Keep your running shoes (and other gear) right by the door
Same as #4, keep your shoes by the door. There’s nothing worse than running around the house trying to your gear together.  With any luck, just as you’re scrounging around the house for your hat or sunglasses, the phone will ring and you’re workout window goes “out the window”.   The quicker you get out the door, the better your chances of getting out the door in the first place.

6. Share a babysitter with a training partner
Many people with young children might find it frivolous to hire a babysitter just so you can get in your workout.  Let’s think about this. You’ll pay for a sitter to watch your kids while you go out to dinner or the movies.  But, hiring a sitter so you can workout doesn’t make it on the list?  Hmmm. Well, here is a solution that might make it easier to justify. Find a babysitter that you can share with training partner.  It’s either at your house or your training partner’s house (or a nearby playground).  You get to have your training time with a friend and your childcare is covered.  The cost should be less. It’s a literally, “girls day out.”

7. Share childcare with a training partner
If no babysitters are available or finances are tight, try meeting a friend at a park or playground. You can do your workout for an hour or so while your friend watches the children.  Then, when you return, your friend gets her workout done.  It’s great behavior modeling for the children and they get an instant playdate. Everybody wins.

8. Get your family involved
This is one that got picked up in Runner’s World, just in case you missed it.
It’s one of my favorites. It’s fun to get your kids involved when you can.  Try this: Take a deck of cards. Have your child turn over the top card. If it’s an eight, then you have to do eight push-ups.  The next card is a King (all face cards are equal to a 10) and I do 10 sit-ups. Continue turning over the cards and going back and forth between push-ups and sit-ups until the deck is completed or I fall on my face; whichever comes first. To give yourself a break, take a 1 minute rest when an ace appears. Don’t be surprised if children join you, mine often do.

9. Take turns with your spouse/partner on the weekends
So much of the weekends are scheduled around the kids’ sports or classes.  Make sure to take an hour or so each day for yourself.  This might mean that your spouse watches the kids while you workout and then you switch.  Believe me, the whole family is better off if you each get a chance to work out.

10. Schedule your training window
You probably have family events scheduled like “date night” or “taco night” so why not “workout time?”  Figure out a time in your schedule where you can plan your “training window.”

I’ve always felt that we have so many competing priorities in our lives between family, work and the assorted things that just need to get done, that it is very easy to find yourself somewhere near the bottom of your “to do” list.  That’s assuming that you are even on your list to begin with.  So, make yourself a promise to put yourself higher on your list.  It doesn’t have to be first, but it shouldn’t be 9th either. I feel that the benefit you’ll feel from making your workouts part of your daily/weekly routine will have a broader impact on your mood, health and fitness level than you can imagine.

Some of the tips might seem obvious. You may have already thought of them so that puts you one step ahead of most people.  But, with people’s lives so full of activities, it’s important to understand what stops you from getting your workout done. Hopefully some of the tips will help you keep your training on track.
 
Do you have any ideas?

Have any other ideas on how to “Make Your Training Plan Stick?” Share them and we’ll post the right here!

Congratulations!  You have decided to join the exciting world of triathlons and triathlon training.  This sport is both exciting and scary.  In addition to feeling overwhelmed, you might even be thinking if you can afford all of the tri gear that goes along with this crazy sport.  I’m here to tell you that in your first sprint triathlon you don’t need to break the bank.  Just remember, less is more!

Here is a basic list of you will need to get you through your first triathlon season. The hope is that you’ll discover how much you love this sport and lifestyle.  Only then should you slowly start to increase your gear purchases.

But for now, let’s get you through your inaugural tri season while leaving enough money to pay your mortgage or fill your car with gas.

A bag.
This can be a fancy triathlon bag is designed to carry every item in a specific pocket or pouch.  Or it can be a back pack that you find at Marshalls or Target.  But, I would highly recommend that you use a backpack.  It’s possible that you will need to ride your bike from your parking area to the transition area.  Carrying an L.L. Bean bag weighted with gear, water and food will most definitely insure you fall off of your bike before the event even begins.
Swim:
All you really need is a basic swim cap, regular racing swimsuit and goggles.

Bike:
You must have a helmet.  You should own bike gloves for when you’re doing your training rides.  However, you don’t need to take the time to put on your gloves for a 10-12 mile ride.  You can do the bike leg in running shorts and a t-shirt.  As far as the bike is concerned, you do not need a fancy road bike for your first sprint triathlon. You will work a bit harder on a hybrid or mountain bike.  But until you decide if this “triathlon thing” is for you, you should definitely wait before spending the money on a brand new road bike.  If did you buy a bike in your first season it probably won’t be the bike you would eventually want.  So…just wait.

Run:
All you really need is a good pair of running shoes for this one.  It’s always good to wear a cap and sunglasses to protect against heat and damaging sun rays.

Other:
You should have a water bottle or two on your bike.  This is where you’ll take in most of your fluids during the race.  If you get nervous taking a drink during the ride, don’t sacrifice the important hydration.  You can purchase or borrow a hydration system that you wear on your back.

But recently I realized that while I train even more than while I was living in New York City, I MOVE much less.  In the course of my days in New York City, I walked two to three miles a day, without even noticing.  I don’t do that here. I could walk to the Stop & Shop, it’s only a little over a mile away, but I don’t.  I could walk to the pool for a swim, it’s less than a mile away, but I don’t. Why? Because “I don’t have time.”  At least that’s the story I’ve been telling myself for six years.  

Now, however, I’m starting to do a little re-writing.

This fall, two seemingly unrelated events occurred.  The first was that I had surgery in November.  I plan everything, so this surgery was planned at a convenient time for me, my family and mostly my training. It was the off-season; thus I could accept the amount of time off necessary to recover.  Maybe physically I could use the time off, but mentally I thought I would go crazy.  However, the surgery was necessary and I would, I kept telling myself, survive this downtime.

The second event was that I discovered a book called American Idle; A Journey Through Our Sedentary Culture.  While driving, I heard the author, Mary Collins, speak about her book and the experiences that led her to write it on NPR.  I was intrigued and inspired by her interview.  At a red light, I wrote down the name of the book and immediately contacted her once I got home and requested a review copy.  (FYI, she’s currently a professor of creative writing at Central Connecticut State University).

Coach Lynne with her daughter Sofie (photo by Lorraine Greenfield)

I decided to read the book as part of my recovery. American Idle chronicles how the American people have stopped incorporating movement in their lives. Our ancestors, the hunters and gatherers, had to move to get their next meal.  This could mean up to 4 miles a day on foot.  For most Americans to get their next meal they only have to get off of their couches and walk to the kitchen. It’s easy to see how many of the health issues in this country probably stem from our lower levels of activity.

But as Collins’ book points out, “personal responsibility only goes so far; lots of things out there that we feel we can’t control contribute to our biblical levels of slothfulness.  Studies show that something as simple as a bike path near a neighborhood can increase people’s activity levels as much as 25 percent.”

My surgery and the discovery of this book were the perfect storm.  As I read, I started to think about how I could incorporate regular movement into my daily life as well as for my eight-year-old daughter, Sofie.

Sofie is a fairly active girl.  She has physical education (called P.E.) at school 4 days a week. On nice days, she’ll grab her bike and go around the neighborhood, plus this year she’s on a swim team. I still fear that as school gets more challenging and the computer, Sony DS and her iPod compete for her free time, she might lose that desire to just play and be outside.  As a very active adult, I didn’t want to just model healthy behavior, I wanted to create a situation where she could start to lay the groundwork for a healthy lifestyle that she would carry into adulthood.  Was this asking too much?

Collins points out that “with each succeeding generation, children spend less time in gardens, around streams, in woodlands…The rise in organized sports, with its emphasis on structured activities, coincided with the rise in obesity, as people became less and less at home with free play and other spontaneous movement.”

I realized that as fit and healthy as I am, what good would it be if my children were to become yet another statistic?

So I came up with a plan.  Sofie’s piano lesson is 1.2 miles away from our house.  We could give ourselves 30 minutes to get there.  We would wear headlamps and bike lights on our way home since once it got darker.

Now I still had to convince Sofie that this was a good idea.  Surprisingly, she agreed, with no argument.  On our first day, she walked a bit slowly.  She told me she couldn’t go any faster.  I told her if she didn’t pick it up, we’d be late.  We eventually got there and she was elated and proud when we arrived. We have walked every week for the past five weeks and her pace has picked up quite a bit.  This past Monday, it was a little rainy out. I told her we could drive and she said, “We have raincoats and rain boots, we can still walk. PLEASE??”  So we put on our rain gear and walked.

A side benefit of this healthy movement is the bonding time.  I was so focused on getting regular movement into our lives that I had no idea how much we would love just being together – outside – exploring.  We now walk to piano and swimming — three days of walking. As the weather gets colder, I’m breaking out the hats and gloves. Sofie is completely on board.

It’s been nearly two weeks since my surgery and my body is recovering nicely.  I have yet to swim, bike or run, but I feel great. Not including my walks with Sofie, I have walked every day for nearly an hour at a time. I never wear a heart rate monitor and I never know exactly how far I’ve gone.  For a data-driven, heart rate monitor-, gps-wearing, athlete this is revolutionary. These past two weeks have been life-changing for me.

I delayed this surgery for nearly three years for many reasons. Mostly, I didn’t think I’d be able to survive the time off.  I have not only survived, I have thrived.  I truly believe that getting outside, whatever the weather, has helped me heal faster both physically and mentally.

Mary Collins’ book has opened my eyes about what it means to move and connect with the world around us.  Thanks to her, I am connecting with my daughter in ways I never thought possible.  We both view our walks as adventures and our relationship is much better for it.

I felt the need to tell this story because as a coach I am always pushing my athletes to go faster and get stronger.  I now know that there are other ways to stay healthy and fit. It doesn’t all have to be so focused on “the workout.” Finding enjoyment in any kind of activity has a value as well.

I do plan on resuming my triathlon training when my body is ready. I also know that my walks will continue. Time is always an issue when it comes to prioritizing our daily lives, but it’s worth re-evaluating how we move throughout the day and in our lives. Here are two suggestions:

1.    Figure out where you can find 15-20 minutes a day to go for a walk.  It might mean a few less minutes on the computer or leaving the dishes in the sink.  Try taking a walk during your lunch break and eating a light lunch at your desk.  When shopping, park at the outskirts of the mall.
2.    Pick up a copy of Mary Collins’ book, American Idle.  Read about her fascinating story and transformation.  Learn about what has contributed to the vast sedentary lifestyle of over 65% of Americans.  Collins also suggests ideas on how we can change your own behavior as well as open your eyes to the obstacles we all face and how we might be all be able to be part of the movement movement.

I know that triathlons – both training and coaching for them – have changed and enhanced my life. But, movement for the sake of movement, without a transition or a finish line has also had a profound impact.  Yes, walking is almost like breathing, something many of us take for granted. But, this experience of re-learning how and why I move has re-energized me as I head into the new year.

Coach Lynne explaining how to navigate a transition area

A coach asks her athletes a question and answers it herself.

This season, Team Training New England ran a contest that encouraged our athletes to answer the question “Why I Tri?”  The prizes were  a brand new road bike, a triathlon suit and a new pair of running shoes (courtesy of national and local companies). Our goal was to learn a little more about our athletes, challenge them creatively and do some research, all at the same time.   Surprisingly, as I read the entries for “Why I Tri” I discovered why I coach.

After five years of coaching groups of women to train for and complete their first sprint distance triathlon, it seemed that I had lost sight of why I coached. As a professional organizer, I had become very efficient at organizing the marketing, the training and the race preparation I needed to make TTNE successful. It had all become automatic and somewhat predictable. Every season, there was a new group of women filled with fears, hesitations, and excitement.  A new group of women with obstacles and challenges that would stand in their way of getting to that starting line.  A new group of women whose lives would be forever changed by this experience.  A new group of women that had no idea what new challenges awaited them once they crossed that finish line.  And this year was no different.  I expected the athlete’s lives to change.  I was no longer surprised by it.

Then, as our training session was coming to an end, I received a note from one of my athletes that changed my perspective.. She wrote, “You are an incredible [person]…to take complete strangers and infuse them with your love of sport and empowerment is truly amazing. These past eight weeks have totally changed me in so many ways.”

Complete strangers.  These two words immediately jumped out at me.  While that is a factual statement, it just seemed to be so far from the truth.  Complete Strangers.  Yes, it’s true I didn’t know any of the women until the first day or training.  But something about this training program and this physical challenge spoke to them.  All of these women are choosing to take this challenge and try something new.  I had never met these women before, yet they were willing to put their trust in me and let me show them the way.  They were willing to let me guide them to the race day starting line.  They were not complete strangers, they were kindred spirits.  I had become so focused in making sure the athletes met their personal goal, whether it was to finish a race, try for a personal best or just have fun, that I had forgotten to share in it.    Every season, these complete strangers enrich my life because through their achievements I renew my own love and passion for this sport.

During these past few years of training, I have learned so much about my athletes.  I have learned what motivates them, what inspires them, and what scares them. I have learned about the challenges they face to accomplish their goals and how they overcome them, stay focused and ultimately persevere. But this season, as I read their contest entries, I had the opportunity to really hear their stories.  I was educated, moved and inspired by their challenges. They used music and videos and words to express their joy in this sport, joy that each year I rediscover and share.  I realized that the question I posed to them was also to me.  Why do I TRI? Why do I coach?

I coach so more women will be fit and empowered.  I coach so more women will challenge themselves in ways they could never have imagined.  I coach so a woman will be a better daughter, a better mother, a better wife, a better doctor, a better lawyer, a better teacher, a better human being.

I coach because there is nothing more rewarding than turning a group of complete strangers into training partners, into athletes and into friends, all facing challenges and reaching goals together.

And I coach so every spring, I can renew my love and passion for the sport of triathlon; a sport that gives me so much joy in every way, season after season!

But seriously, the foam roller should be your best friend.  I have two, one for each floor of my home just so I can literally have one at my fingertips.  I even travel with it (only when I’m driving somewhere).  I haven’t tried to check it through baggage yet, but don’t tempt me.

Many personal trainers have tossed around phrases like “myofascial release”, “breaking up muscular adhesions” and “self-massage”.  And while I do know what those phrases mean, I also know that if you are in training, you need to have one of these in your home.

Personally, after a grueling workout, I use the foam roller to massage my quads, calves, ITB, upper and lower back as well as my glutes (butt!).  I am even able to get at my really tight hip flexors too!  I am able to control the duration and intensity of the massage by adjusting my position and weight balance.  It’s a nice way to loosen up after a workout or even before bed.

Click the foam roller photo below to place your order from Perform Better!  Find a few friends that might want one too and save on shipping.

Roll your heart out!