tag:blogger.com,1999:blog-35103156435020021072024-03-21T08:07:26.352-04:00Ericka HachmeisterIt's nice to be great, but it's far greater to be nice. Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.comBlogger53125tag:blogger.com,1999:blog-3510315643502002107.post-53875775869603192702017-01-24T11:22:00.002-05:002017-01-24T14:24:23.188-05:00I can’t do it all and that is ok<b style="font-weight: normal;"></b><div dir="ltr" id="docs-internal-guid-c23e4dcb-d147-808c-fbd1-da142c636fbf" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Personal comparison is truly the enemy of happiness, the stumbling block in the path to our mountain top and the black hole that swallows our self preservation. Seriously, I can feel great and be totally embracing my body and its strength when I see a training photo of someone who just had a baby, already weighs 15 lbs less than me and has better leg definition. Processing comparison… processing… Yep, I suck. I can’t do anything and I’m a fat loser. Even more so than the comparison of my physical appearance and performance, the comparison of myself to someone who seems to do ALL OF THE THINGS is just crushing. It’s the worst kind of ‘keeping up with the Jones's.’</span></b></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Being smacked square in the face with debilitating fatigue that left me lying flat on my back was a hard lesson in “You can’t do it all”. From there, it’s become a half year lesson in “And that is OKAY.” I had to put the blinders on and look straight ahead at my own path, sight my own mountain top and ask what is it that I want? What is the one thing, or the three things that I will be truly disappointed in not achieving or at least pursuing in the next year? The next 3 years? The next 10 years? I had to prioritize and identify the things that were ‘fun’ and that ‘I really like’ but in the end they take away. If things are always taking away, I will have nothing left. In June, I had NOTHING left. I don’t want to be there ever again. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><strong>Following recipes.</strong> I make all of my food from scratch, aside from training fuel. Recipes take forever and you’ve got to have all the right ingredients. I can grill meat. Sauté a veggie. Roast a starch. I can also do these things in bulk. My food is less exciting, but it is nutritious, non-stressful, cooks up quick, stores well and reheats to be more than edible. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><strong>Coaching.</strong> I’ve only ever coach women and they have all been strong and inspiring to work with. I’ve truly loved my athletes. Holding someone's hopes and dreams in your hands is stressful. Questions come in at all hours. Niggles and sniffles flare up and quick changes need to be made. I love coaching, but when my number 1 is personally being as fast as possible at the swim, bike, run, it became apparent that coaching was a burden that I could not bare. I will coach again, but it will only be when the time is right.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><strong>Winning the sleep deprived award.</strong> I’m not sure I ever won this, but I did let myself feel weak for going to bed early or sleeping past 5am. Not any more. I sleep 9 hours a night. Call me weak. Say you're jealous that I can ‘afford’ to do it. Truth is, it’s not easy and lots of things get taken out in order to hit those 9 every night.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><strong>Working.</strong> Just kidding! I’m going on year two of racing as a professional triathlete, but that literally pays ZERO bills. In fact it cost as much as a minimum wage job to train and race! Stay tuned for more details on this reality. I currently work full time. 40 hours minimum every week and NOT from home. It’s hard to do science shit without all those instruments and chemicals. As the year progresses, I plan to reduce my working hours as needed and as we can afford to make space for more recovery, so that my training sessions can have a more profound impact. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><strong>Believing I’m not worth it.</strong> Because I am 100% worth it. I can’t do it all, and that it ok. </span></div>
<br /></b><br />Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-36061433106518463352016-08-04T22:22:00.000-04:002016-08-04T22:22:41.097-04:00The courage to stop<div class="separator" style="clear: both; text-align: center;">
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<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">On June 28</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 8.79px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: super;">th</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> at 4:40 pm, dressed in my vintage Chinese’s New Year <a href="https://www.coeursports.com/" target="_blank">Coeur Sports</a> kit ready for yet another training session, I sat on the floor of my bedroom with my back propped against the foot of my bed and cried. Big, fat, wrinkled chin, squished eyes, ugly crying. Head in my hands, tears streaming my face, I was filled with the sense that this path was not headed towards my dreams. The path I suddenly realized I was on was not building me up and preparing me for the mountain I had fixed my eyes on, rather is was destroying me physically and mentally.</span></b><br />
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">On June 28</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 8.79px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: super;">th</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">, I found the courage to stop.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Truth be told, on June 28</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 8.79px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: super;">th</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> I found the courage to stop mentally, but physically? I needed play, so I headed to the field for a little ultimate Frisbee for the first time in nearly 4 years. It was beyond joyous, but my body soon reminded me that it too needed rest –true, committed and extended rest and rebuilding.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">I think there is one force and two factors that warped my path. The force? My relentlessness in pursuing a long term goal. I am driven by a desire to see the limits of this body of mine. This relentlessness had me so focused on my mountain top, that I didn’t notice that the path had become rugged, dangerous, and detoured. I am here because I could not see the whole picture. My factors? Fatigue and injury.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Late August 2015 I started to notice that my body wasn’t absorbing my training. I was putting in solid work, but when it came to recovery I could feel that I was only rebuilding to be where I was before the “tear-down”. I was only maintaining, or maybe even slowly slipping backwards. Mid October I finished my racing season with the greatest physical effort I’ve ever produced and then rested. Two weeks of nothing more than 1 or 2, 30 minute walks per day and then I was back to building. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">I went from November 2015 to May 2016 without feeling like I’d gained any fitness or speed. Early on I had a high HR for my training paces –typical of coming back from a rest period, but also an indicator of Overtraining Syndrome. I slogged ahead, respecting the slower paces and just following my HR. By the end of winter I had exchanged a high training HR for a low training HR. I saw a 20 bpm drop in my 20 min FTP test on the bike, at exactly the same power and perceived effort. There was a complete decoupling between my HR and pace/power. My target aerobic HR of 147bpm on the run now took a greater effort and at times a 45 sec/mile faster pace to achieve. I had to push an extra 10 or 20 watts just to get my HR to the aerobic zone on the bike. All the while that feeling of maladaptation from August persisted. And the fatigue. I was just so tired.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZFceoMPdpn4FYu_w0H237fbiY3YgMkcR58b0oLOOGbzNUM9kuYSi-4HN-apNQ39Kz7hyphenhyphen3yi85rQQ7KZLkXQN7l_uVtv9x5RzEauoQzYvMc6rsoW74vL1y6lww2wZ1RZZfg93pNgGNNyw/s1600/IMG_1203.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-variant: normal;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">It felt as though sleep had become a pause button, rather than the reset button I had once known it to be. I’d hit the bed drowning in fatigue and woke up right where I left off. After a training session I would feel positive and as though I would make it through the day only to crash 30 minutes later. And when I say crash, I mean crash. I’d pull my chair away from my desk and just lay on the floor at work, because laying down was infinitely more doable than sitting up. I couldn’t think. My eyes were heavy and my vision always a challenge to bring into focus. I had to try to amp myself up before meetings and crashed hard after interactions. Sugar and caffeine streamed endlessly into my mouth just to survive my daily work demands. I was just so tired.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The name given to my fatigue? Over training syndrome + adrenal fatigue. The source of the fatigue seems a mystery, but in reality it's just a lot of little things and probably some bad timing between all the stresses that accompany life and training.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">One of those major stressors started 4 years ago, just weeks before my second Musselman 70.3. I was out for an easy run and a sudden pain locked up my hip and seemingly robbed me of most of my strength. This pain has twisted and morphed, but it has persisted in some fashion for four years. Daily pain. Frustration on the run, screams on the bike, and tears from simply sitting for more than 20 minutes. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">I sought an answer in the first year. What I found wasn't pleasant. ‘Bad hips’ and a life sentence from Rochester’s premier hip guy. Fair enough. I was given the green light to keep going for as long as I can handle the pain, so I did. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Turns out the diagnosis of ‘bad hips’ was as ambiguous as it was wrong. I have a proximal hamstring tendinopathy with further pathologies in my adductor Magnus and hip rotators. I have an actual injury that is accompanied by an actual protocol and hope. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimrzAWftYM_jX4yxxzGSxtwGd8G2Bm_IG0NwB-aJJAKZtWvFdY4W3elLIhIf2G3qxPN1x9fcL-3oijxokaaZPM_GVWGwmnzozBBtdj2VDUeOfbP4KxVWsl-OYKFJZjBS6iwkZE83VlG_o/s1600/hammy+curl.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimrzAWftYM_jX4yxxzGSxtwGd8G2Bm_IG0NwB-aJJAKZtWvFdY4W3elLIhIf2G3qxPN1x9fcL-3oijxokaaZPM_GVWGwmnzozBBtdj2VDUeOfbP4KxVWsl-OYKFJZjBS6iwkZE83VlG_o/s320/hammy+curl.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Working on hamstring activation, which I'm apparently bad at.</td></tr>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">I am tired and injured, but I am not done. I've rested for four weeks which included working with a chiropractor, very basic physical therapy and short walks and riding my bike next to Tim as he ran. July 25th, I started in the weight room and with that I began my journey back to rebuilding my foundation. It'll be October before I can contemplate running again and far longer before I can dream of races. For now, I have a foundation to build and that foundation must be strong enough to support my dreams. A worthy task, if you ask me.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZFceoMPdpn4FYu_w0H237fbiY3YgMkcR58b0oLOOGbzNUM9kuYSi-4HN-apNQ39Kz7hyphenhyphen3yi85rQQ7KZLkXQN7l_uVtv9x5RzEauoQzYvMc6rsoW74vL1y6lww2wZ1RZZfg93pNgGNNyw/s1600/IMG_1203.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZFceoMPdpn4FYu_w0H237fbiY3YgMkcR58b0oLOOGbzNUM9kuYSi-4HN-apNQ39Kz7hyphenhyphen3yi85rQQ7KZLkXQN7l_uVtv9x5RzEauoQzYvMc6rsoW74vL1y6lww2wZ1RZZfg93pNgGNNyw/s320/IMG_1203.JPG" width="237" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tired and injured, but not done. Easy walk in the rain after my second strength session</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">A little Saturday hike at an easy pace with this fella. </td></tr>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Until the next tale,</span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Ericka </span><br />
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Major love going out to my amazing sponsor, <a href="https://www.coeursports.com/" target="_blank">Coeur Sports</a>. When I told them my season was over, they sent me love. And a t-shirt. With a big-o heart on it. I am writing about my story because they inspire me to be authentic, follow my heart and invite others into that journey. Thank you for the love and support, Coeur! </span><br />
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</b>Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com2tag:blogger.com,1999:blog-3510315643502002107.post-33927222191114175302016-02-11T17:45:00.003-05:002016-02-21T17:05:01.433-05:00What this race taught me: TRIRock Philly – 6/28/15<span style="font-family: "calibri";"><span style="font-family: "calibri";">TRIRock Philadelphia Olympic distance (turned Du) – 6/28/15, 1<sup><span style="font-size: x-small;">st</span></sup> amateur, fastest bike split (including pro’s), another p-card qualification</span></span><br />
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</span><span style="font-family: "calibri";"><span style="font-family: "calibri";">When planning my season, I put TRIRock Philly on my schedule for three reasons. One, my good friend, Blair, lives in Philly and we’d be able to spend the weekend with him. I could just stop there, ‘cause that’s more than enough! Two, this is the best an Olympic distance race fit into my schedule prior to Age Group Nationals. Three, this was another opportunity to qualify for my pro-card, if my first go in Raleigh was a flop. </span></span><br />
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<span style="font-family: "calibri";"><span style="font-family: "calibri";">As race day approached I was SO eager to test my fitness, specifically the swim. Raleigh had been a long swim and was non-wetsuit, so it was hard to compare my swim fitness to the previous year. Alas, the swim was cancelled due to excessive rain –and to my surprise, this evoked a small bit of panic in me. I’m not a strong swimmer, but I’m mentally tough –I’d rather an uncharacteristically tough swim than no swim at all. <span style="mso-spacerun: yes;"> </span>I also think, in general, the swim hurts me less than it does most runners turned triathletes. Without the swim, I figured I'd have more competition. </span></span><br />
<span style="font-family: "calibri";"><span style="font-family: "calibri";"></span></span><br />
<span style="font-family: "calibri";"><span style="font-family: "calibri";">I decided that it didn’t matter, because… well… it didn’t. I turned my focus to what I could control –attacking a technical and wet bike course and digging deep to still run well afterwards. </span></span><br />
<span style="font-family: "calibri";"><span style="font-family: "calibri";"></span></span><br />
<span style="font-family: "calibri";"><span style="font-family: "calibri";">It’s risky business balancing the swim/bike/run –wanting to push each right to the edge of complete implosion to get the most out of yourself. The cancelation of this swim, for some reason, gave me permission to be a little reckless. I decided to wager more and in the process I experienced a new level of acceptable pain on the bike, only to get off and crush my 10K pr. In short, I learned I can actually ride a bike well.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii5h6I9vVq4BF9O-sALBGn0Vmlpf-6qbSYUwMSsXLkyfCjY5hxEmBEtNHG8xutQaIRSRd5dNfoKI20bRp-g7fnS68ini-I8tDisuoqpeUAj3JooBfzAGrBzHMtdEhSdwCkPeM-vFhGjYk/s1600/TriRockPhilly.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii5h6I9vVq4BF9O-sALBGn0Vmlpf-6qbSYUwMSsXLkyfCjY5hxEmBEtNHG8xutQaIRSRd5dNfoKI20bRp-g7fnS68ini-I8tDisuoqpeUAj3JooBfzAGrBzHMtdEhSdwCkPeM-vFhGjYk/s320/TriRockPhilly.JPG" width="320" /></a></div>
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<tr><td class="tr-caption" style="text-align: center;">Overall amateur podium at TRIROCK Philly</td></tr>
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</span>But there was a greater lesson that came from an outside source a few days later.</div>
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As it turns out, you can have a good-for-you race that includes an all-time 10K pr and still be called out in an online publication for 'fading' on the run. And, despite starting a solid 90 minutes after the elite field, in writing it can look like you let 5 people run away from you rather than the racing-off-the-front-all-by-yourself scenario that actually existed. </div>
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What this race taught me?</div>
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" 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<tr><td class="tr-caption" style="text-align: center;">Clip from Slowtwitch.com</td></tr>
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If it's not clear, the Slowtwich article got in my head a little bit. This was a valuable lesson moving forward as I'm sure I'll continue to come across references to myself that feel a little like salt in a sensitive wound (i.e. I know I have work to do on my swim AND run...and bike for that matter...). Toughen up, kiddo! It REALLY doesn't matter what others think or write in regards to my performances. If I need external sources to make me feel validated or valued, then it's time to refocus and remember why I'm in this sport.</div>
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Until the next tale,</div>
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Ericka </div>
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-63638457281705183392016-02-01T08:49:00.000-05:002016-02-01T08:49:33.656-05:00What this race taught me: The other lesson from Raleigh 70.3<div class="post-title entry-title" itemprop="name">
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: "calibri";">Raleigh 70.3 – 5/31/15, 1<sup><span style="font-size: x-small;">st</span></sup> amateur, PR, pro-card qualification</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: "calibri";">I've already posted a key lesson from 2015's Raleigh 70.3 race. In an effort to keep that post short, I touched on the primary lesson: <a href="http://erickahachmeister.blogspot.com/2016/01/what-this-race-taught-me-raleigh-703.html" target="_blank">I can, by myself, get shit done</a>. Within this race, there was a hidden agenda as well as a hidden lesson. 2015 was the year that I would strategically put myself in position to qualify for my elite license. I worked three qualifying races into my schedule and decided that 2015 would be the only year that I 'chased' a pro card. </span></span></span><br />
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: "calibri";">I had a quiet confidence going into this race and I was ready to sit comfortably with whatever unfolded. I am who I am and that is all I can ever be.</span></span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3jTesA-fxYB42JicC4oRe1NQRSdPnjqyf_naBsRxG3LDPCfzwU-GEQZPBv790SD0_qwXJZurojje3tX6YI4lWyDY5qu9WxDkT74yPY40DVM1_2-jcf9m8F77wuqE_d9Xcgn50N6b-Jxk/s1600/IMG_0646.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3jTesA-fxYB42JicC4oRe1NQRSdPnjqyf_naBsRxG3LDPCfzwU-GEQZPBv790SD0_qwXJZurojje3tX6YI4lWyDY5qu9WxDkT74yPY40DVM1_2-jcf9m8F77wuqE_d9Xcgn50N6b-Jxk/s320/IMG_0646.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "calibri";">My constant self reminder that I am me. Simple as that.</span></td></tr>
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: "calibri";">On race morning, I felt joy and excitement as the pro men lined up and were soon sent on their way -the best of the best, pinned against one another in head on competition. WOW. Not long after, the pro women were called to the water and the horn sounded. The race was on.</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: "calibri";">I was immediately transported to the water. I felt myself jostling for position, looking up and seeing half of the field swim away from me. I had an over whelming feeling that I didn't belong in that wave. I was suddenly terrified. </span></span></span><span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: "calibri";">I couldn't do it. If I did manage to qualify for my elite license, I would not take it.</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: "calibri";">What changed? Because, spoiler alert, I've got that shiny new pro card tucked into my wallet. I began my race some 20 waves after the pros, with every single male on the course in front of me and nearly all of the other women. In 56 miles on the bike, I passed over 1500 athletes. 1500! While I love seeing others take on the challenge of triathlon (and I truly mean that!), my personal race was greatly compromised as I spent much of the time navigating around bikes that I was literally traveling twice as fast as.</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: "calibri";">What this race taught me?</span></span></span><br />
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: "calibri";">While I may not truly believe that I belong on the start line with the A-list pros, I know that it is dangerous for me to begin a race behind 1500 people. It has huge negative effects on my race and personal performance. I would also guess that watching some chick wiz past on the bike can leave some feeling a little defeated and maybe even a little anxious. I want to have a positive and safe race experience and I want the same for others. No matter if the pro field swims away from me this year or if it turns out that 2015 was the best that I can be, I will remember that I am who I am and that is all I can ever be. </span></span></span></div>
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-69387305072016075352016-01-30T09:09:00.001-05:002016-01-30T10:41:27.194-05:00What this race taught me: Raleigh 70.3 – 5/31/15<span style="font-family: inherit;"><br /></span>
<div class="post-title entry-title" itemprop="name">
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<span style="font-size: small;"><span style="font-family: inherit;">"Experience: that most brutal of teachers. But you learn, my God do you learn."
C.S. Lewis </span></span></span></span></div>
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;">Raleigh 70.3 – 5/31/15, 1<sup><span style="font-size: x-small;">st</span></sup> amateur, PR, pro-card qualification</span></span></span></div>
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;">If I truly have a unique strength, I’d say it’s the ability to adapt. I signed up for this race in October and planned to carpool with a friend, stay at their friend’s house and have a race day Sherpa. This race promised to be a great early season opener and an opportunity to ‘go for pro’ as it meets the requirements for elite card qualification. Two weeks out from this race, my friend bailed. Their friend was going through a divorce and their house was no longer available, nor was her race day Sherpa-ing. Mired in fatigue from my final build, I had to accept the fact that my race budget was just blown up and figure shit out. I booked an Airbnb that was a long walk from T2/finish area and found a hotel to break up my 10 hour drive along the way. </span></span></span></div>
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<tr><td style="text-align: center;"><span style="font-family: inherit;"><span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzS7Sqw5kG7_CTnwYFT5G8-juSOs7r4bDWLO4oB8SwyYEEProtASlERJdcJ_lC4ErgnOkcO45IYNJFPFUxrfzbGO6ODcBytuSgZRs4S68SfDpMrfbmAmNsNm7cebIYEeIwkRyd3zUkNfk/s1600/morning+raleigh.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzS7Sqw5kG7_CTnwYFT5G8-juSOs7r4bDWLO4oB8SwyYEEProtASlERJdcJ_lC4ErgnOkcO45IYNJFPFUxrfzbGO6ODcBytuSgZRs4S68SfDpMrfbmAmNsNm7cebIYEeIwkRyd3zUkNfk/s320/morning+raleigh.png" width="320" /></a></span></span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;"><span style="font-family: inherit;">Pre-race: just me and my thoughts, hopes, dreams, and even a few doubts.</span></span></td></tr>
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;">For the first time in my life, I asked a stranger to zip up my swim skin. I walked to the water without anyone to wave to, hug goodbye, and kiss for good luck. In a sea of thousands, I was by myself. I crossed the finish line uncertain of my finish time, place, or splits (watch malfunction). I had no phone. No one handed me my special post-race recovery. I wondered to the food tent and sat on the curb with a Coca-Cola and made a new friend. No entourage, no congratulations… just me and my race. All mine and only mine. </span></span></span></div>
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<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;">What this race taught me? </span></span></span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><span style="font-family: inherit;"><span style="font-family: Calibri;">I, by myself, can get shit done. I seriously doubted my ability to race effectively when left to do it all alone -especially when 'alone' meant a solo drive of over 10 hours to the race with numerous more hours in the car going from downtown Raleigh to T1. More so than the speedy-for-me time or pro-card that this race produced, it showed me that I am tough and capable. It showed me that, while racing is enriched by having those I love and care about with me, the ability to race comes from within. I can and I will get shit done. </span></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"></span></div>
<span style="font-family: inherit;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-family: inherit;">Bonus lesson?</span></span><br />
<span style="font-family: inherit;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-family: inherit;">The lack of external feedback </span><span style="font-family: inherit;"><span style="font-family: inherit;">(data and spectator) </span>immediately following the race allowed space for me to ask how I did and produce an answer that was internal and raw. Again, making the race even more so my own. </span></span><br />
<span style="font-family: inherit;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-family: inherit;">Until the next tale,</span></span><br />
<span style="font-family: inherit;"><span style="font-family: inherit;">Ericka </span></span></div>
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-71762173982564563652016-01-28T10:57:00.000-05:002016-01-28T10:57:03.576-05:00What this race taught me: Fly by Night Du – 5/10/15<br />
<div style="margin: 0in 0in 10pt;">
<div style="border-image: none;">
<span style="font-family: "calibri";">As I plan for the coming 2016 race season, I can't help but to think about all the lessons 2015 racing taught me. Since I didn't do a single race report last year (or at least post any here), I'm going to post a quick recap and "what this race taught me" for each 2015 race over the next few weeks. Be warned -they'll be short an maybe just a bit raw, but lessons are what they are. </span></div>
</div>
<div style="margin: 0in 0in 10pt;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZccde9rzAi6USR0Q4fN6j5GA8wGvl22pohrMCC2ESXSe-21709I6DLJ1U3Pup7QX3S1JT6MedyOwytOiErObrVInDh5DFq-YIkLN8gaTyiCd_JnAyyJvkkHPe7zQj4mGkWuco9AqOHvM/s1600/DRAGONFLY+-+132551-263-029f.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZccde9rzAi6USR0Q4fN6j5GA8wGvl22pohrMCC2ESXSe-21709I6DLJ1U3Pup7QX3S1JT6MedyOwytOiErObrVInDh5DFq-YIkLN8gaTyiCd_JnAyyJvkkHPe7zQj4mGkWuco9AqOHvM/s400/DRAGONFLY+-+132551-263-029f.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My favorite kit (by <a href="http://www.coeursports.com/collections/monaco" target="_blank">Coeur Sports</a>). Raced in this kit all season, but got <br />
things kicked off in the Monaco at FbN -appropriate as it's 'race-car-inspired'!</td></tr>
</tbody></table>
<div style="border-image: none;">
<span style="font-family: "calibri";">Fly by Night Du – 5/10/15, 1<sup><span style="font-size: x-small;">st</span></sup> female </span></div>
</div>
<br />
<div style="margin: 0in 0in 10pt;">
<div style="border-image: none;">
<span style="font-family: "calibri";">A formula 1 style duathlon with a 1.6 mile run, 10.2 mile
bike, 1.6 mile run, 10.2 mile bike, 1.6 mile run… on a race track… under the
night lights… freaking awesome. This race is a favorite of mine, not
surprisingly, for the amount of threshold pain it inflicts –it’s a true hammer
fest. This was my fourth year racing and my second year winning. The race itself
was pretty uneventful; I went out hard, established an early lead and played
chicken with complete and utter implosion. </span></div>
</div>
<br />
<div style="margin: 0in 0in 10pt;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAeDWzbZiXYH-lnrBPYsTUpb_zmoOgpLRDq1hhJuG5JDg6Zdp0ZBKmk_nR-qYzFj11i6C5R4i6RKON8OqqrOeigE65R0_oH0kYdcfO2Sz2Sii6-aCghQDrf3h5PDnu5CO0uF45Tx5cYtE/s1600/flybynight.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAeDWzbZiXYH-lnrBPYsTUpb_zmoOgpLRDq1hhJuG5JDg6Zdp0ZBKmk_nR-qYzFj11i6C5R4i6RKON8OqqrOeigE65R0_oH0kYdcfO2Sz2Sii6-aCghQDrf3h5PDnu5CO0uF45Tx5cYtE/s320/flybynight.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Race track ride-by on my fav long ride route. </td></tr>
</tbody></table>
<div style="border-image: none;">
<span style="font-family: "calibri";">What this race taught me? </span></div>
</div>
<div style="margin: 0in 0in 10pt;">
<div style="border-image: none;">
<span style="font-family: "calibri";">The competition comes from within. With a win
of over 10 minutes, I knew early on that I could have backed off the pace. I
could have raced comfortably and coasted across the line. I didn’t toe that
start line to win. I was there to see what I was made of –to get uncomfortable
and to power through. Mission accomplished. </span><div style="border-image: none;">
<span style="font-family: "calibri";"><br /></span></div>
<div style="border-image: none;">
<span style="font-family: "calibri";">Until the next tale,</span></div>
<div style="border-image: none;">
<span style="font-family: "calibri";">Ericka </span></div>
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-3324191531341103252015-01-28T15:40:00.002-05:002015-01-28T15:43:34.071-05:00Day 28 of 365: Build, Build, Build, Recover, Repeat<span style="font-family: Calibri;">There was a time when I would skip recovery weeks.
Everything I did was as fast as I could do it and there was little difference
between my easy pace and my fast pace. Understandably, I needed a day off every
week and I was beyond tired for weeks on end. At the end of a season, I was
ready to file for “separation” from my sport. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<span style="font-family: Calibri;">“It’s not that I don’t love you, it’s just that I need a
little space from you.”</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">December 2013 – just over a year ago – I began working
with <a href="http://www.mary-eggers.com/" target="_blank">Mary Eggers</a>. I still remember my heart sinking when I first looked at the
first 4 weeks of my training. There wasn’t a single day off until Christmas
Eve. I immediately began complaining – internally, of course. I can’t go 23
days without a recovery day! I’ll fall apart!<o:p></o:p></span></div>
<span style="font-family: Calibri;">Then… I learned what it meant to build. For the first time
in 4 years of training, I did a proper build. Everything felt SO SLOW. The
complaints were standard. </span><br />
<span style="font-family: Calibri;"></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<span style="font-family: Calibri;">“I can’t go that slow, it hurts too much.” </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<span style="font-family: Calibri;">“This pace
is embarrassing!” </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<span style="font-family: Calibri;">“I’ll never get faster with these HR zones!” </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<span style="font-family: Calibri;">“Shouldn’t I be
working harder?” </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">It turns out that building is not working as hard as you can
until you crash and are forced to take time off. Rather, building is a process of gathering fatigue slowly over
a few weeks with a majority of your sessions falling in the aerobic category
and a few select session truly challenging you. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Build</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Build</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Build</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Recover</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Repeat</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Today... it's been 40 days since I've had a day completely off and that's day was only because I was sick. I've built up durability. I've developed a much greater speed range in swimming, biking and running. I am both slower AND faster. I also no longer have thoughts of filing for separation. I'm happily married to my sport.</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I’m in the third week of a build right now and the sum of my
training is weighing me down with fatigue. There wasn’t a single set in the
last 2.5 weeks that wrecked me or left me truly broken down, but when you add
them all up, even easy feels hard now. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">It’s always in this third build week that my mind begins
getting the greater of the workouts. My motivation is low. My desire to sleep
is high. The joy that typically flows during my workouts is dammed up. This
third week is when my goals and dreams compel me forward. Without complete
dedication to my goals, I would quit early. I would give in to fatigue. </span></div>
</div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Learning what it means and feels like to build and to build
well has given me new appreciation for recovery. I welcome a
recovery week. This step back week, which is a reduction in work load by as much as 40%, allows my body to rebound from all of the
acquired fatigue and like flubber, I rebound to even higher levels. Races,
after all, come at the end of a recovery week.<span style="mso-spacerun: yes;">
</span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I guess this goes back to <a href="http://erickahachmeister.blogspot.com/2015/01/day-23-of-365-find-extraordinary.html?spref=tw" target="_blank">day 23 and my thoughts on ordinary vs extraordinary</a>. Commit to the ordinary days. Let them build on each other
and, in turn, tear you down. Respect you’re recovery and keep your eyes looking
ahead. It’s the sum of the ordinary that results in the extraordinary. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Build</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Build</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Build</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Recover</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Repeat</span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">Until the next tale,</span><br />
<span style="font-family: Calibri;">Ericka <o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-46426401867181425872015-01-23T10:17:00.000-05:002015-01-23T10:17:00.161-05:00Day 23 of 365: Find Extraordinary
<span style="font-family: Calibri;">I’ve been thinking about the ordinary and the extraordinary lately.
I’m a believer that race day is reserved for extraordinary performances.
If training has been appropriate and recovery given respect, then race day is
where we do something that was previously impossible. On race day we find new
possibilities- we find new selves. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">There is a universal “extraordinary”. These people and
performances are world record holders, Olympians, and champions of the highest
level.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">There is also a personal “extraordinary” where we better our
own personal records, where we champion our own minds, where we unlock new
levels of possibilities. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: left;">
<span style="font-family: Calibri;"><strong>Extraordinary performances are made up of ordinary days
filled with relentless self-belief.</strong> <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Believe in yourself relentlessly.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Be persistent and consistent on the ordinary days.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">When the day comes, forget about what you thought possible and accept the possibility of extraordinary. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">When it comes to blogging, I often feel the pressure to
write about the extraordinary. I’ve decided that this year I will do: Day XXX
of 365 posts. They will be of the ordinary days that are filled with relentless
belief. One page in my chapter, one chapter in my life.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">#Believe2015<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Ericka <o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-72743146276698794252014-10-29T14:17:00.000-04:002014-10-29T14:17:17.514-04:00Sprint to a championship - Sprint Age Group Nationals <div style="border: currentColor;">
<span style="font-family: Calibri;">At last, my long overdue race report for the Age Group Nationals Sprint distance. You can check out my favorite moment from nationals <a href="http://erickahachmeister.blogspot.com/2014/08/to-grasp-hand-of-another-age-group.html" target="_blank">here</a> and my Olympic distance race report <a href="http://erickahachmeister.blogspot.com/2014/08/the-most-competitive-race-of-my-life.html" target="_blank">here</a>.</span></div>
<div style="border: currentColor;">
<br /></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcC8uSRKoaYIxE73ZLucB8LMhLsMSKJITJybrVt0i-JF9sE3eNGLVj-koNjRRB-Q1M_ySAnHpHvSgPfAU_fGHNpEja9gBRyhLIls-tiIML5T33qBi-hUN-po2Eh7ZZQBWtoS-obXGoq9g/s1600/Sprint+Nats.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" closure_lm_362090="null" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcC8uSRKoaYIxE73ZLucB8LMhLsMSKJITJybrVt0i-JF9sE3eNGLVj-koNjRRB-Q1M_ySAnHpHvSgPfAU_fGHNpEja9gBRyhLIls-tiIML5T33qBi-hUN-po2Eh7ZZQBWtoS-obXGoq9g/s1600/Sprint+Nats.jpg" height="225" mua="true" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Age group nationals, sprint distance, Milwaukee WI.</td></tr>
</tbody></table>
<br />
<div style="border: currentColor;">
<span style="font-family: Calibri;">The format for short course nationals is the Olympic distance race on Saturday (entry by qualification only) and the Sprint distance race on Sunday (open to any USAT member). Over the course of the season I had monster training days followed directly by races, so I was very confident in my ability to recovery well and perform on back to back days. In fact, I find for sprint distance races, I prefer to come in under heavy load – everything just seems numb and the body is too tired to complain, so the brain gets to lead the charge! </span><br />
<span style="font-family: Calibri;"></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The greatest difference between Saturday and Sunday, was that I got to watch the first few waves start, transition, transition again and FINISH all before I even had to warm up! In fact, I was able to use my warm up to cheer my friend and travel companion, Andy Pierce, to an excellent (and TeamUSA qualifying) performance! </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I did my typical warm-up of 10-15 minutes of light jogging, a few accelerations, some dynamic drills and nervous consumption of water. Thankfully there was once again an opportunity for a quick swim warm up and I did a few lung busters to open my lung capacity up a bit. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The Swim!<o:p></o:p></span></div>
<span style="font-family: Calibri;">Unlike the Saturday race, the swim started on time which I’m sure everyone was thankful for. With the sound of the gun, I took off, swimming nearly as hard as I could. I found myself just off the back of the second pack and threw in a big surge around 350 meters to catch up to them. From there, I just hung on! When the arms started burning, I really focused on pushing the water all of the way out the back of my stroke, finishing as close to my knees as I could. I just pulled and pulled and pulled and came out of the water with a HUGE swim. Up the ramp and through the shoot where my trusty race Sherpa, Tim, told me I was in 12<sup><span style="font-size: x-small;">th</span></sup>. I was slightly confused, but mostly excited- there was a lot of race left and only 11 women to chase down.</span><br />
<span style="font-family: Calibri;"></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The Bike! <o:p></o:p></span></div>
<span style="font-family: Calibri;">I had a mechanical coming out of T1- in my eagerness to get through transition my chain had popped off. I crossed the mount line, flipped it back on and jumped on my bike – 10 seconds lost, max. From there I just rode hard. I knew the course and was really looking forward to the slight climbs throughout as I’d had success on them the day before. My glutes were pretty tight early on and I spent a fair amount of time arguing with myself over whether or not I should shift. I was spinning a little too much, 95+ rpm, but the thought of finding a bigger gear made my legs scream and when I did shift, I couldn’t power above 80 rpm… so I spun things out for the first 3 miles or so. Once we hit the first turn around and started a slight decent, I was ready to drop the cadence and increase the power. From that point on, it was hammer down. I encountered a steady stream of competitors to pass, no one passed me and no one that I passed tried to come with me. I felt strong and I knew that I was doing well. <span style="mso-spacerun: yes;"> </span></span><br />
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The Run! </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I came into transition and Tim shouted that I was in 2<sup><span style="font-size: x-small;">nd</span></sup>, just 43 seconds back from first. By the half mile mark, I was informed that I was down 30 seconds and "she's hurting". I hit the first mile marker in 6:25 just as I made my pass for first. 50 meters later, there was a hairpin turn… I’d already gapped her and there was no one else within 4 minutes of us. I ran by Tim at around 1.5 miles and he looked confused… almost surprised to see me so soon and wasn’t sure what position I was in. I subtlety gave him a number one hand gesture and a smile. Luckily at this point the course was stung out with runners and I just worked on picking them off, one after another. I also had it in my mind coming into this weekend that I could break 20 minutes in the 5K if I was willing to dig deep enough- that goal helped me keep the hammer down. Before I knew it mile 2 clicked by in 6:22. I was hurting, I wanted back off, but I knew that it was just another 5 minutes and then I could kick it in. Just before mile 3 clicked by ( in a 6:18), I opened it up… I went for broke. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">It felt superb to cross that line… “Ericka Hachmeister is your 30-34 National Champion!” I couldn’t believe it! To say I had a smile on my face would be an understatement. I was delighted.<o:p></o:p></span></div>
<span style="font-family: Calibri;">The most amazing and inspiring thing for me: There is more to be had. I’m excited to work hard and hurt well. I feel eager to continue to find belief in myself and break barriers of self-doubt. I am thankful for this journey of self-discovery and I am thankful that it has only just begun.</span><br />
<span style="font-family: Calibri;"><o:p></o:p></span><br />
<span style="font-family: Calibri;">Until the next tale,<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Ericka <o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-61568518306576959142014-08-13T14:36:00.001-04:002014-08-13T14:36:59.884-04:00The most competitive race of my life: Age Group Nationals - Olympic distance<span style="font-family: Calibri;">A few months ago I watched a video clip of Darren Campbell, an Olympic 100 meter
sprinter. He said that if everything went well in a race he’d remember two
things: 1) the gun going off, 2) crossing the finish line. You can checkout the video here: </span><span style="font-family: Calibri;"><a href="http://youtu.be/tbkHDSsXlLI">http://youtu.be/tbkHDSsXlLI</a> . </span><span style="font-family: Calibri;">Even though my races
take much longer than the 9-10 seconds that his took him, I can fully understand
the statement. I think I used to be better at writing race reports because I
used to let the race dictate my performance. Now, the gun goes off and I trust
my training to help me find the finish line. So if this seems boring, it’s
because I really didn’t think about much. I just raced.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I drove to Chicago on Thursday with fellow competitor, Andy, and my wonderful hubby and race sherpa, Tim. After a quick stop and a restful nights sleep at my in-laws, we hit the road again for Milwaukee. Travel, as can be expected, was a bear, but I ate tried and true foods on the
road, foam rolled at rest stops and hydrated well. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
The race venue was awesome and the volunteers were smiling and very helpful. It was hard not to get REALLY excited at packet pick up. We got jackets and bags from TYR, compression socks from ec3d, and a running hat from Sweatvac. Yay swag! <br />
<br />
From the expo it was back to the car to sticker our bikes and then rack them in transition. It's always hard to say good bye to Bumblebee (my yellow Felt TT bike), but I was looking forward to our reunion in the morning. <br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Back at the hotel, I enjoyed the evening ritual of packing my transition bag
and laying out the items I’d need in the morning. The excitement was building!
I slept horribly and we learned that I should not be allowed to pick out future
hotels (this one was NO GOOD… just think prostitutes, mold, and a barely
functioning air-conditioner!! Eeek!)<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I was up at 5:15am, showered, braided my hair, proudly
pulled on my Valor triathlon project kit and sat down for breakfast: 4 of those little dishes
of applesauce, a picky bar (because I forgot my whey protein) and 3 rice cakes.
We were on the road a little after 6am and made it easily to transition to quickly set everything up. I selected my gear to begin in on the bike and left
things awaiting my T1 arrival. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">At 8:30 I enjoyed another picky bar as I sat in the shade watching
athletes come and go. At 8:40 I did an easy 10 minute jog, some leg swings,
high knees, butt kicks and some quick turnover drills. My neuromuscular system
felt sluggish in the beginning, but the light warm up woke everything right up.
</span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">At 9am I donned my wetsuit and made my way to the swim
start. Before long it was time to take my gel, last bit of water and start my
swim warm up. I opted to go with an non-caffeinated gel as I felt like the caffeinated one got
my HR a little too high at Cayuga the week before. We got into the water and
were on the cusp of starting our race when the <a href="http://erickahachmeister.blogspot.com/2014/08/to-grasp-hand-of-another-age-group.html" target="_blank">water had to be cleared</a> for an
emergency in the previous wave. After about a 25 minute delay we were on our
way!</span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Swim - 25:16, 1:32/100 yards 51st AG, 371st Female</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I went out hard and was surprised to find open water pretty
quickly despite still being in a pretty big pack. After a few hundred yards,
there was a faster group off the front, a big group a little behind them and
then me WITH OTHER SWIMMERS! I tried to stay on feet and surged when I needed
to in order to catch up and draft. Some times when I draft, I feel like I’m
just sitting on them not doing anything, but this time I was working hard to
keep up so it was a good position to be in! About half way through the swim I
wondered if I’d gone out too fast… everything was getting tired. I made sure to
NOT burry my head and kept pulling hard. I was surprised when I excited the
water and Tim told me I was 51<sup><span style="font-size: x-small;">st</span></sup>… I thought I’d be mid pack at best.
I was happy and excited to continue hammering the course!</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">This has been a theme this year, but it feels amazing to get
into the water and start racing from the gun… not to make it through the water
and start racing once I’m on the bike. That has really made the world of
difference on so many levels.</span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Bike - 1:04:24, 23.2 mph, 5th AG, 28th Female</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I got on the bike smoothly and went out hard. I noted that
for Sunday’s race I may want to try a slightly bigger gear, as I was spinning
right away making it a little tough navigating the competition and getting my
feet into my shoes and trying to shift. It all panned out fine, but it was
noted. From there I just road. I did a little passing and then I got passed.
There was a particular woman that I started to key off of in the beginning
which kept me riding aggressive. About 2.5 miles in, there was a slight climb
in which I made a technical error of not dropping into my small chain ring…
again, noted for day two. We turned around at mile 3 and then I spent the next
12 miles going back and forth with 3 other women while passing quite a few
more. By the second turnaround, I decided to hammer for a bit as I’d burned
more than a few matches trying to keep things legal. For better or worse, I
needed open road and there was no way in hell that I was going to settle for
the open road behind these women. I surged on some gentle uphill rollers,
nothing crazy… I stayed aero, kept my cadence around 85-88. I felt good and
worked to keep pace for the rest of the ride. </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I averaged 168 bpm on the bike… higher than the 160 goal,
but I just used that as a challenge… Prove that I can still run!</span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Run - 41:55, 6:44/mile, 9th AG, 56th Female</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I felt AMAZING coming off the bike! So amazing that my first
two miles were SUB 6:30 pace! It was tough, I came off the bike and made a
quick pass and then got passed… twice. I tried to go with them, but knew that
the pace wasn’t one that I could hold so I tried to settle. There was a
turnaround at mile 1 and I could see all of my competition gunning for me. To
be honest, I’m surprised they didn’t get me! By mile 3 I was hurting. I just
set my sights on the final out and knew that once I got to it I’d only have 2.2
miles left. I slowed WAY down at the mile 4 aid station and then quickly
refocused and talked myself through the last 2.2 miles. It. Was. Ugly. I
focused on the 10x800 I’d just done a few weeks ago and decided on 3 minutes
hard (800ish meters) and 1 minute easy. I wouldn’t call the 1 minute easy, but
I did back off the pace for 30 seconds or so. Then it was back to pushing the
pace. I was breaking things down into chunks as best as I could… hard to the
tree… catch that person before you get to that cone… it all hurt, but it was
over soon enough! </span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Surprisingly, I averaged 176 bpm on the run… 8 beats higher
than the bike, just like I was supposed to. Once I saw that, I was more
confident in my decision to push the bike a little.</span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p><span style="font-family: Calibri;"></span></o:p> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p><span style="font-family: Calibri;">Totals for the day - 2:14:57, 4th AG, 44th Female and a spot on Team USA for the 2015 World Championships!!</span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I snagged a water and quickly got some sun screen on and a
picky bar in my tummy. My mind was instantly on Sunday’s Sprint. We got out of
the sun, kept the legs loose and cleared out of transition as soon as possible.
It was back to the hotel for showers and then off to Panera for food, where I
devoured:<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">A full chicken cobb salad with THREE hard boiled eggs and a
whole bowl of black bean soup – carbs and protein galore! I also enjoyed some
coffee and lots of water. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Then it was back to the hotel to switch out race
numbers and return to re-rack the bikes. From there we headed over to the
awards ceremony where I awkwardly, and mind you was the only one in over 200 athletes,
got on the wrong podium! Oh, wait I’m not 5<sup><span style="font-size: x-small;">th</span></sup>??? I’m 4<sup><span style="font-size: x-small;">th</span></sup>????
Are you sure???</span><o:p><span style="font-family: Calibri;"> Apparently the 3rd place women received a drafting penalty dropping her from 3rd to 5th and me from 5th to 4th.</span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Between the race and bed time, I had to really manipulate
how I felt – I tried to be silly, high energy, but not too high and VERY
positive about how I felt. I knew if I let myself crash and believe that I was
tired and sore, by body would lock up and I’d have a hard time getting going
the next day.</span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Dinner was late, but we kept it simple. I had deli roast
beef on rice cakes with applesauce and some fruit salad. Or maybe that was a
lot of fruit salad… </span><span style="font-family: Wingdings;">J</span><o:p></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Bed before 10pm… </span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"></span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Until the next tale,</span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"></span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Ericka </span>Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-6305718092537966152014-08-12T09:59:00.000-04:002014-08-12T09:59:54.194-04:00To grasp the hand of another: Age Group National Championships – Part 1
<span style="font-family: Calibri;">This has been one hell of a season for me. You may not be
able to tell from this particular space on the internet, as I’ve found myself
too busy to write about it. But I’ve enjoyed writing about my triathlon
adventures in the past and am thankful to have them stowed away so that I can
relive those adventures. <o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">There’ll be a Part 2 and Part 3 to this and I’ll write all
about racing the “Double” at AG National, digging deep, leaning into pain, and
snagging spots on Team USA for AG Worlds in 2015. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Here, today, I want to share a story from the weekend that
impacted me more than my personal achievements. <span style="mso-spacerun: yes;"> </span>It’s a story of sisterhood. It’s a story of my
tri family.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">My favorite memory of the weekend was just prior to the
start of my swim wave on Saturday for the Olympic distance. My age group had
already waited over two hours to get started. We’d all lined up to head down to
the water for our warm up, when the swim start arch deflated, blocking the way.
You could tell right away that this was a group of positive women. The jokes
started – “It’s lucky to have to walk around the arch instead of under it.” “Our
egos must not be big enough to inflate it.” “We’re the only ones smart enough
to know where the swim start is without a huge sign!” <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">We proceeded to the warm up and before long we were all
called to the swim start with a minute to go. You could certainly feel the
tension in the air – these women were here to race. We would soon be pinned
against each other, hunting, catching, and dusting those we could. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Then the announcer told us to stand down. Our start was
delayed. We all remain tense, treading water, ready to go from 0-60 at a
moment’s notice. The announcer then tells us it might be a while. We anxiously
ask how long. We’re directed to swim back to the pier. This might take a while.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Well this pier is over 2 feet above the surface of the
water… we could barely reach it. A few women struggled up – strangers gave them
shoves on the butt, supported their feet so they could “beach whale” onto the
pier. Once there were a small handful of women on top of the pier, they began lifted
those in the water straight up and onto the pier. Once you grasped a hand and
were pulled up, you turned and offered a hand to those still in the water. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I was in a crowd of women I hoped to annihilate and I’m sure
they had much of the same aspirations. And yet there we stood lifting each
other up. We graciously excepted help in a feat that we were too weak to
conquer ourselves and humbly offered help to those who needed it. It was
beautiful. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Simple, but beautiful. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Thank you women of AG 30-34, you are strong and caring. I am
proud to have raced with you all.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Until the next tale,<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Ericka <o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-22157762109866779702014-01-02T10:16:00.000-05:002014-01-02T10:16:42.661-05:00Thoughts on FoodWhen I was in first grade I ate three apples a day. That was it. I remember clear as day sitting folded on the floor with my legs under me, chest against my thighs... I liked the way my ribs felt against them. I could feel them flex and move with every breath.<br />
<br />
I also remember getting in trouble after my annual check up. Between the ages of 6 and 7 I had lost weight and yet grown taller. My mom was embarrassed, "She's just a picky eater." "She just isn't ever hungry."<br />
<br />
To be honest, I don't remember being hungry. I just liked apples... and the feel of my ribs.<br />
<br />
My obsession with food and body has grown since those early memories. Sometimes, in very self destructive ways and other times in very healing ways.<br />
<br />
At 29 years of age, I can say that I love food and my body - though I still find myself in conflict with both. Truly, I am in awe of both.
My journey has lead me to learn a great deal about food and I want to share a thought that I'm trying to internalize. <br />
<br />
Over the years I've come to the opinion that the things I eat should have a good life before they become my food. From there I had to learn what it meant for my food to have a good life. My research lead to learning about grass fed verses grain fed animals. After 2 years as a vegan (long ago at this point), I learned that I just love beef and I feel better when I eat beef. But what does it mean for a cow to live a good life. What is natural for a cow.<br />
<br />
Believe it or not, it is the cow that has taught me the most.
If I'm going to eat a cow, it should come from near by, it should be pastured with other cows (but not too many), it should be feed grass, and the end of it's life should come by a hand that loves and cherishes the beast.<br />
<br />
Initially, I thought, "Oh, good for the cow!"<br />
<br />
Later, I learned, "Oh, good for me!"<br />
<br />
As it turns out, an organic grass fed cow is leaner and has significantly more omega-3-fatty acids than a grain fed cow. Omega-3's are the mac-daddy of the essential fatty acids.<br />
<br />
Check out these sources for more info:<br />
http://www.marksdailyapple.com/monday-musings-new-grass-fed-study<br />
http://www.eatwild.com/healthbenefits.htm<br />
<br />
Recently, I became an aunt, which of course means that my hubby and I have spent far to many conversations talking about and critiquing something of which we know nearly nothing about. One such topic was alcohol consumption while breastfeeding. I have friends that were told "absolutely not!" and others that were given guide lines and yet others that were told "Go for it! Alcohol doesn't pass into the milk!"<br />
<br />
My husbands argument was that the beef we eat and the milk we drink is altered by the diet of the cow, then surely the milk of a mother is altered by what she eats and drinks.
Wow. Totally makes sense!<br />
<br />
I am no mother, but like a cow my flesh is made from the building blocks provided to it through what I eat. Humans are resilient beasts and can eat nearly anything, but I wonder what if I were "grass fed." How would my fat composition change. How would my bones, muscles, and even my brain respond? Why can I so easily commit to buying beef that has been feed and treated optimally and yet I can not feed and treat myself as such?<br />
<br />
My lesson to internalize: It matters what you put into your body, because it will become your body!<br />
<br />
Now the challenge: Wading through the mountains of research to discover what is truly best for the human body - and I have a feeling it's not beer and chocolate!<br />
<br />
Until the next tale,<br />
<br />
Ericka Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com1tag:blogger.com,1999:blog-3510315643502002107.post-42438786902331792922013-11-29T20:50:00.000-05:002013-11-29T20:50:17.885-05:00A Race Day of FirstsA race day of firsts and not the kind you're thinking of - I did not finish first. However, I think everything except my finish place was a first...<br />
<br />
First Turkey Trot!<br />
First goal race in the SNOW<br />
First time eating butternut squash as a pre-run breakfast<br />
First time starting a warmup somewhere other than the race venue (left from home)<br />
First time running with a Garmin (I got the 910XT!!!!)<br />
First time running with a heart rate monitor<br />
First time NOT knowing the staring line had been moved!<br />
First time MISSING the start of the race<br />
First time zig-zagging through 800 runners (see above)<br />
First time I've been ANGRY at mile 1 during a race (see above)<br />
First time not getting past by a single person<br />
First time finishing (last 100 or so meters) on a sheet of ice<br />
First time winning a PIE (it was pumpkin!!)<br />
<br />
Gun time/results: 20:46, 5th OA female, 2nd AG <br />
Chip time/results: 19:53, 2nd OA female, 1st AG<br />
<br />
My string of firsts taught me a lot, of which I am truly thankful for.<br />
<br />
For a more indepth (and better!) recap, checkout <a href="http://miletwentyeight.com/2013/11/28/race-recap-pie-glove-5k/" target="_blank">Jenelle's</a>, my training/racing partners, race report! <br />
<br />
<b>Did you "Trot" on Thursday? </b><br />
<br />
Until the next tale,<br />
<br />
Ericka <br />
<br />
<br />
<br />
<br />
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-87726937967990250752013-11-27T09:47:00.000-05:002013-11-27T09:47:38.566-05:00Mental PrepYesterday I rolled out of bed and got in a snowy, easy 6 miler. I've been tapering for over 2 weeks and my body feels fresh, ready to perform. A morning 6 miler is not the time to do so. Constantly having to dial back the effort and keeping my eager legs in check meant that I spent the entirety of my run thinking about the reason I could not run free. A Thursday morning Thanksgiving 5K - The Pie and Glove - is what I'm saving up for. Since I could not push my body, I opted to push my mind... or at least prepare my mind.<br />
<br />
Much of the mental prep for a race happens hand in hand with the physical prep. Every rep, interval, tempo, mile I pushed through affected my body as well as my mind. Most times one was strong while the other wavered, on occassion they both showed up and revealed that I was no longer the athlete I thought I was - I was now stronger. As my easy morning miles prepared my body to be fresh and sharp on race day, here is what went through my mind to ensure it, too, was fresh and sharp on race day.<br />
<br />
1) Pain. This year, like last year, my goal for this end of the year race is to find the pain cave and conqure it. I like to think of it as racing out side of myself, or beyond what is known to me. I want to confront a new level of discomfort so that I can uncover a faster, baver me. Often times on race day, my body is only doing what it can already do... I've just set it up to have a high chance of sucess. This time, I want to flirt with danger. I want to push to the breaking point (in as smart of a way as possible)and see what happens. With the right amount of mental endurance, I'll discover something new about myself. Something that in the past has been too risky to find. I will embrace the pain.<br />
<br />
2) Relax. June of 2012, I learned the difference between running hard and running well. It was in a race... I was straining for second and first was up the road. I knew that at my current effort, things would not end well. So I relaxed. I let my arms swing easily. I stopped pounding the ground and begain rolling over it. I leaned forward and let gravity speed me. I did slow, but just barely. After a few minutes the pace became comfortable so I ran a bit faster, still relaxed, still rolling over the earth. I continued building speed, without straining, until it was time to kick. Running well and running hard are definitely two different things. In the long run, running well is faster. On Thursday, I will run relaxed, I will run well.<br />
<br />
3) Experience. The weather forecast for Thursday is bleak. Winds, ice, and cold temperatures do not make for the best race conditions. While I have a lofty (for me) time goal (break 19:00, which would be a 45 sec PR) I realize that there is far more that can be achieved from this experience than a PR or a sub 19:00 5K. Obviously, I hope to learn while in the pain cave, but I also gain just from toeing the start line with my competitors. When postured towards learning, it is hard to find a finish line that doesn't come with lessons. I want to be receptive to my mind and body, to the 5K distance, to my competitors, to the volunteers, to the spectators, to the roads, ice, winds, and freezing temperatures. I want to embody the experience and learn from it... I want to be changed by it.<br />
<br />
Until the next tale,<br />
<br />
Ericka Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-34610960014312551412013-11-26T18:22:00.001-05:002013-11-26T18:22:45.827-05:00Running Times: Training block 2I'm beginning to think that my "off season" is far too long, but on the other hand I have no idea how people train and race triathlon 11 months of the year! I think my main problem is that I still consider triathlon to be swimming + biking + running = triathlon. I think in reality triathlon = triathlon. <b>What do you think?</b><br />
<br />
November seems to be my "doubting" time of year. I always seem to convince myself that I've wasted another year of training by doing everything wrong and therefore am hopelessly behind for the year to come.<br />
<br />
Sorry, no closure to that statement, just rambling.<br />
<br />
I bet you're super on board with hearing about my second training block since my goal race back in July - since I've just declared I feel like a bit of a failure. Promise I'll include what I've LEARNED as well as what I've done. In fact, I'll start with two things I've learned.<br />
<br />
1) Training blocks definitely work! In my <a href="http://erickahachmeister.blogspot.com/2013/09/training-after-goal-race_27.html">last post</a>, I gave this overview of training blocks:
The general premise is to spend a 4-6 week block focusing on one of the three events while maintaining the other two events. To focus on an event means 5-6 days/week training that event, as that is generally how many days/week required to experience significant gains in skills, speed, strength, and endurance (assuming you’re working all of those systems). In order to maintain previous gains in an event, you need only two session/week.
I saw significant improvements in my cycling, in what seemed like a short period of time. That sounds smart, right?! Absolutely! I think there are some things I could have done better, but I chalk up my first training block as a sucess.<br />
<br />
2) Training blocks only work if you do them right. And you say, well duh, Ericka. Well... this leads me into my second training block: running... read onward to learn what not to do:<br />
<br />
I am on the verge of completing a 11 week running block - which is likely too long of a training block, especially since running is my strongest discipline. Six of the 11 weeks have been spent hitting 65 miles per week, with two weeks of build and 3 weeks of taper. Here is an example of my weekly training:<br />
<br />
Sunday: Long run – 16.0 miles<br />
Monday: Easy run 10.0 miles<br />
Tuesday: Tempo (10x4min at tempo with 1 min jog recovery) 10.0 miles total<br />
Wednesday: Intervals (6x1200 meters with 200 meters jog recovery) 10.0 miles total<br />
Thursday: Off or optional recovery workout<br />
Friday: Hills (14x 250 meter hill repeats with jog back recovery) 9.0 miles total<br />
Saturday: Easy run 10.0 miles<br />
week's total: 65 miles<br />
<br />
Let me tell you, this is a solid running week... it will make you a faster runner. In fact, I know that I'm a faster runner than I was last year and running wise, I'll finish November as the best runner I've ever been.<br />
<br />
That's exciting, right?! ...Sure, if you're a runner... notice anything, well, missing from all of those running miles? Like non-running miles. Like in a pool or on a bike...?<br />
<br />
In eleven weeks I have spent less than 2 hours in the pool. Shame, shame. Thanks to a few nagging injuries I've spent a little more time on the bike... maybe 10 hours total. But if I could run, I did run. In this training block I have sacrificed my triathlon fitness for run fitness. My cycling block is all but lost to me and my approaching swim block will have to start from square one when it could have started at square four (or something like that).<br />
<br />
Training blocks work... but only if you do them right. Lesson learned... hopefully!!<br />
<br />
Until the next tale,<br />
<br />
Ericka Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-24133496274708567892013-09-27T17:58:00.000-04:002013-09-27T17:58:16.740-04:00Training after a goal raceFrom January 1st through July 14th, I trained with focus and gusto. I had one goal in mind: Be fast at Musselman 70.3. Considering a 5 month foot injury that lasted from November through March, I’d say I meet my goal. It feels good to meet goals. Often the accomplishment of one goal leads to more aggressive, future goals. Unfortunately, I have a tendency to make future goal that are pretty far off… as in a year away. <br /><br />I’d say one of the keys to a successful season is defined off season goals. I have failed at this. My goal of get faster in each discipline is far from defined, though my plan is quit detailed. Something for me to work on!<br /><br />Last January, I learned about training blocks as tools for improving triathlon skills. The general premise is to spend a 4-6 week block focusing on one of the three events while maintaining the other two events. To focus on an event means 5-6 days/week training that event, as that is generally how many days/week required to experience significant gains in skills, speed, strength, and endurance (assuming you’re working all of those systems). In order to maintain previous gains in an event, you need only two session/week.<br /><br />I recently finished a 6 week bike training block and I have definitely seen some significant improvements in my cycling – including the bike split at Willow Creek Triathlon, after which I told my husband “But I can’t ride 23.7 miles per hour!” Wisely he responded, “Well you just did.” After only two weeks of bike focused tempo sets, painful intervals, and heart racing power sessions, I had greatly improved my cycling ability. I will add that building cycling muscles has slowed my running a little, but I’ll get that back in my next training block – such is the life of a triathlete!<br /><br />What has my cycling training block consisted of? After hitting a training peak of over 20 hours while preparing for Musselman, I have no desire to spend hours on the bike. I needed a break from the endurance side of cycling. I’ve tried to keep my workouts to an hour of high quality work – it’s kept me sane! <br /><br />An example week:<br /><style type="text/css"><!-- br {mso-data-placement:same-cell;} --></style><br />
<table cellpadding="0" cellspacing="0" dir="ltr" style="font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="64"></col><col width="154"></col><col width="66"></col><col width="199"></col><col width="120"></col><col width="120"></col><col width="76"></col></colgroup><tbody>
<tr style="height: 17px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom;">Sunday</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom;">Monday</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom;">Tuesday</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom;">Wednesday</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom;">Thursday</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom;">Friday</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; border-top: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom;">Saturday</td></tr>
<tr style="height: 17px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom; vertical-align: top;">95 minute long run</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom; vertical-align: top;">The Machine: a 1.8 mile run, 10 mile bike, 1.8 mile run, 10 mile bike, 1.8 mile run all at tempo</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom; vertical-align: top;">AM Swim </td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom; vertical-align: top;">Bike: 5 min wu, 10 min single leg work, 7x 30sec sprint from stop (10 sec standing, 10 sec seated) 4:30 min tempo, 10min cd.</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom; vertical-align: top;">AM Run: Speed session </td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom; vertical-align: top;">AM Swim</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom; vertical-align: top;">3 hour bike ride + 15 minute tempo run</td></tr>
<tr style="height: 95px;"><td style="border-bottom: 1px solid #000000; border-left: 1px solid #000000; border-right: 1px solid #000000; padding: 0 3px; vertical-align: bottom;"><br /></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 0 3px; vertical-align: bottom;"><br /></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 0 3px; vertical-align: bottom;"><br /></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 0 3px; vertical-align: bottom;"><br /></td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom; vertical-align: top; white-space: normal;">PM Bike: 10min wu, 40 min ride w 10-15 sec jumps (high effort and high cadence) every 5 minutes, 10 min cd</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; color: black; direction: ltr; padding: 0 3px; text-align: left; vertical-align: bottom;">PM Bike: 10 min wu, 7x3min speed interval w 3 min recovery spin, 10 min cd</td><td style="border-bottom: 1px solid #000000; border-right: 1px solid #000000; padding: 0 3px; vertical-align: bottom;"><br /></td></tr>
</tbody></table>
<br /><br /><br />How do you approach your off season?<br /><br />Until the next tale,<br />Ericka <br />Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-15518006556649310752013-08-26T11:59:00.000-04:002013-08-26T11:59:43.525-04:00Willow Creek Triathlon – Race report!I feel like I’ve raced a lot this year. Or at least a lot for me. With every race comes the feeling of obligation to write a race report. Meh. I do what I want. <u1:p></u1:p>I don’t really want to write a race report, but I do really want you to know how awesome the Willow Creek Triathlon is. <o:p></o:p><br />
<br />
Cliff notes: It’s awesome.<o:p></o:p><br />
<br />
This small race, with just over 200 participants, is nestled in the beauty of the Allegany State Park. Tall, mature trees, beautiful streams, marshes, and lakes, winding, rolling roads, and volunteers and spectators with an contagious passion for the event all make this a near dreamy experience – the 300 yard swim helps too!<o:p></o:p><br />
<br />
I love the combination of novice and seasoned athletes. There are so many young athletes, families getting fit together, friends tackling a new adventure, and seasoned competitors in pursuit of the championship trophy - the Tom Maholic custom made Case Bowie knife. It’s so fun to be part of the community that comes out to support this race, it’s cause, and to put in some hard work that is well celebrated at the finish line. <o:p></o:p><br />
<br />
<o:p>A side note: I also spotted Mary Eggers - I knew she'd be there because I follow her <a href="http://www.mary-eggers.com/" target="_blank">blog</a> and on twitter. She's definitely one of my heros - a past pro/elite, hardworker, funny, smart, and as I got to learn a truly kind, carring, and passionate person. I feel bad when I bug strangers (who I feeling like I know thanks to social media and the internet), but I'm glad I bugged her. It kinda totally made my day.</o:p><br />
<br />
Before the race begins, we have the typical pre-race instructions, followed by the not so typical prayer, then the national anthem, and lastly the news that this year’s race had raised over $30,000 for disabled veteran and that in the eight years that the race has been run, a total of $111,570.29 has been raised to support disabled veteran!<u1:p></u1:p> Yahoo!<o:p></o:p><br />
<br />
Before I knew it, we were lined up at the water’s edge. I had positioned myself fourteenth back for the time trial start (meaning every 5 seconds one person goes until everyone is in the water). My time to run into the water came before I knew it and I was off for the 300 yard swim. <u1:p></u1:p><o:p></o:p><br />
<br />
I tried to swim hard and allowed myself to really kick (since that’s where I seem to get most of my swim speed from) as the swim was short and would be over before I even found a rhythm. I think I sighted well and swam hard making it out of the water having passed a few people and being passed by a few.<u1:p></u1:p> Swim time: 5:32, 1:51/yard, 26<sup>th</sup> overall.<o:p></o:p><br />
<br />
The timing mat was early in the transition and then it was a long run up through the beach house to the parking lot to grab my bike, slide on the helmet and get to it! I had a little trouble mounting my bike, but once I was up and riding, I felt good and set off to catch some competitors.<u1:p></u1:p> (No T1 time as there are only timing mats at the start of the swim, end of the swim, end of the bike and end of the run.)<o:p></o:p><br />
<br />
The bike course is beautiful – rolling hills, rivers, streams, wildlife… just perfect. I went out hard with the intent of really hammering the bike. Competitors were well spaced to keep me focused and riding hard. By mile ten I’d passed everyone in front of me except for my teammate, Bruce, and I WASN’T going to be able to catch him, so I ran from the threat of speedy women behind me. Before I knew it, I was coming into transition. Bike time: 38:33, 23.7 mph, 4<sup>th</sup> overall (includes T1).<o:p></o:p><br />
<br />
Another unique thing about this race is that it’s a point to point, so T2 was 15 miles down the road from T1. I had left a T2 bag containing my running shoes and race number with volunteers at check in. As I pulled into transition, I called out my number. “96, 96!” And to my delight, my hubby found my bag and ran it over to me. I just love seeing him during a race and it was extra cool that he was kind of “involved!” The running shoes went on, the helmet came off and I was headed back out to the road for the 3 mile run. <o:p></o:p><br />
<br />
During the run I definitely paid for the fast bike spilt – my legs were not interested in going… at least not fast. I tried to keep my form together, use my arms on the uphills, and just shut down my brain and set my body to auto pilot… it knew what to do. It wasn’t long before I had a half mile to go and I picked up the pace. The closer I got, the faster I went until I was rounding the corner to the finish line, gritting my teeth as I willed my failing body to push just a little more. I finished and saw the clock. I had made my time goal – by a lot. Run time: 21:47, 7:16 pace, 7<sup>th</sup> overall (includes T2).<o:p></o:p><br />
<br />
I was pleased with my effort and instantly felt like a badass, but then the day, the race, the accomplishment all ceased to be about me. My timing chip was taken, I was handed a bottle of water and then I shook these hands:<u1:p></u1:p><o:p></o:p><br />
<o:p> </o:p>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0I9P2d12En8ZrthoquABoBQqGuA6e1WQt_0_yxh9JoPy56HQowdQELSJtm-0NZlK5Heot9XK9fIrxMyI4dW3UUP_wGyUagHrY6XF7EoHGjDlmxSvhMlGCetXalPpBSMWx61ZnAldSNQo/s1600/veterans.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" osa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0I9P2d12En8ZrthoquABoBQqGuA6e1WQt_0_yxh9JoPy56HQowdQELSJtm-0NZlK5Heot9XK9fIrxMyI4dW3UUP_wGyUagHrY6XF7EoHGjDlmxSvhMlGCetXalPpBSMWx61ZnAldSNQo/s320/veterans.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Veterans shaking each and very finishers hand to thank them.</td></tr>
</tbody></table>
<o:p></o:p><br />
They shook every finishers hand. They thanked me for participating, for helping raise money for disabled veterans, and congratulated me on my performance. Breathless and foggy headed, I rebutted them, “No, thank you for what you’ve done, for my freedom, and for the opportunity to be a part of this!”<u1:p></u1:p><o:p></o:p><br />
<br />
The rest of the day was full of cheering in the remaining participants, chowing down on food and beer, celebrating veterans, life and freedom, morning loss and honoring lives that were cut short. There were stories, moments of silence, dedications, and awards all in honor and thanks to veterans.<br />
<o:p> </o:p>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZW7BcPFFxKGbsf4VkNcc9l6JNiJRF3Gbc2eez73U0Hudc6Q3XmmIGLFDP1-3kp1YfCr41SgnFfI0xR-yd-uv8yg4GvnUXM7DWxkZOnZM0yA6PiF1IoLRaR8kTuZqlw8hI2ks-J4oTKeM/s1600/Bruce_Ericka.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" osa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZW7BcPFFxKGbsf4VkNcc9l6JNiJRF3Gbc2eez73U0Hudc6Q3XmmIGLFDP1-3kp1YfCr41SgnFfI0xR-yd-uv8yg4GvnUXM7DWxkZOnZM0yA6PiF1IoLRaR8kTuZqlw8hI2ks-J4oTKeM/s320/Bruce_Ericka.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bruce, first place male! Yay, matching knives/trophies!</td></tr>
</tbody></table>
I was lucky enough to add the Tom Maholic Award to my collection. (Does two knives count as a collection?) All in all, it was a beautiful day full of wonderful (and talented) competition and a refreshing sense of community.<u1:p></u1:p><o:p></o:p><br />
<br />
Total time of 1:05:52<o:p></o:p><br />
1<sup>st</sup> female <o:p></o:p><br />
4<sup>th</sup> overall<o:p></o:p><br />
And gratefully reminded of my freedom and those who protect it.<o:p></o:p><br />
<br />
<br />
Until the next tale,<u1:p></u1:p><o:p></o:p><br />
<br />
Ericka <u1:p></u1:p><o:p></o:p>Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-27266525236697615102013-08-23T23:39:00.001-04:002013-08-23T23:39:14.344-04:005 tips for coping with a friend's new training plan5. The talking. And the stories. They're coming and if you're going to
stay friends, you're going to have to listen. Be preemptive and ask how
their latest training session went. If they can get over themselves enough to
realize that you asked for the update and they didn't just word vomit it
all over you, they'll appreciate your interest in what is now consuming
their life. Affirm them in their hard work and then MOVE ON to talk
about something else, but fully expect for their training to pop back up
in the conversation 2 to 103495895 more times.<br />
<br />
4. Be specific when making arrangements. Training plan = SCHEDULE. The
'let's get together sometime' and expecting them to sporadically call
for a evening hangout or be available for said hangout when you call, is
not a likely scenario. Make a plan and expect them to stick to it like
their Sunday long run.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="height: 345px; margin-left: auto; margin-right: auto; text-align: center; width: 348px;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQJFFT8JLkvmWnZvUKlho5OS3A3ec064hk1VKPqna5GlLyWXeMO80Aa3uq3_6sz273DYMX1J38KPL-gIHF27jLaNsAPTi7Jf9Fcwj5TpAujqaYA_eju3Xi8T5I5fWG4aEmSxI-iqwdNCo/s1600/training+table.bmp" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQJFFT8JLkvmWnZvUKlho5OS3A3ec064hk1VKPqna5GlLyWXeMO80Aa3uq3_6sz273DYMX1J38KPL-gIHF27jLaNsAPTi7Jf9Fcwj5TpAujqaYA_eju3Xi8T5I5fWG4aEmSxI-iqwdNCo/s400/training+table.bmp" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Behold, the all powerful training schedule.</td></tr>
</tbody></table>
<br />
3. Guard your eyes. There will be spandex involved! Some people start running as an excuse to wear spandex. Others swear it off in the beginning, but eventually that one sale item catches their eye - the price is irresistible, the fit is beyond perfect... eventually a love for form fitting active wear is born. At first it's restrained to the home, but soon it makes its way out to meet you for Saturday coffee or a Sunday brunch and then it's everywhere. They can't help it. It's the running... it's poisoned their mind!<br />
<br />2. Recognize the commitment. You've made commitments before. Big ones.
But to your friend, their new training plan is equal to Bruce Wayne
embracing his alter ego and becoming Batman to protect Gotham and flush
evil from the streets! (They're likely to have the gadgets to match!) Don't be offend, they don't really thing that training for their race is a bigger commitment than the house your buying or the person you're marring or the baby you're expecting or the job you're taking that will move you half way across the country.<br />
<br />
1. Join them! Tired of them always being 'booked' because they've got a
key workout that will make or break their race goal or having to listen to their recount of <a href="http://www.runnersworld.com/race-training/yasso-800s" target="_blank">Yasso 800's</a>? Don't schedule
around their workouts - join their workouts! Even if they're fast/slower
than you - consider warming up together or finishing at the same time/place for a post training session stretch. Now you both get to be the word vomiting, spandex wearing, schedule abiding super hero.<br />
<br />
<b>What tips would you add to this list?</b><br />
<br />
Until the next tale,<br />
Ericka<br />
<br />
P.s. Thanks to all of my friends for 'coping' so well... probably would have been more accurate if you wrote this!Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-86815521532912089262013-07-17T15:22:00.000-04:002013-07-17T15:22:40.989-04:00Round 3 at Musselman 70.3<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p> </o:p>For the third year in a row, I’ve trained for, started, and finish the Musselman triathlon – a 70.3 long course triathlon consisting of 1.2 mile swim, 56 (plus a little extra) mile bike, and 13.1 mile run.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
Musselman 2011 is the race that changed me. I crossed the finish line elated to have come in under 5:45. I had finished the half iron distance. I was a rock star.<o:p></o:p></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
But then it happened.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
I had missed an age group podium by one place (a lot of time, but only one place). I began to wonder why those other women beat me. Why were they faster than me?<o:p></o:p></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
My subconscious rang out with a crystal clear whisper – “They worked harder than you.”<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
From then on, my goal has to be out talented, not out worked. My progress?<o:p></o:p></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
Round 1 2011 - 5:37:04<o:p></o:p></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
Round 2 2012 - 5:14:57<o:p></o:p></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
Round 3 2013 - 5:01:33<o:p></o:p></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
Race reports don’t exist for rounds 1 and 2, but here goes the recap for Musselman 2013, round 3.<o:p></o:p></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
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After a two week taper, my legs were itching to get their job done. I had the typical restless night of sleep pre-race with a 3:15am wake up. Pre-race ritual is a constant: wake up, drink about 12-16 oz. of water, void bladder, shower, put on comfy clothes (i.e. running shorts and t-shirt), climb on the bathroom counter and braid my hair in pigtail French braids, make smoothie, drink smoothie, grab race nutrition from fridge, and head out to a pre-packed car for a 4am departure. (Usually brush teeth fits in right after drink smoothie, but I completely missed that step this time! It was almost enough to throw the entire day off, but I rallied with a paper towel <span style="font-family: Wingdings; mso-ascii-font-family: 'Times New Roman'; mso-char-type: symbol; mso-hansi-font-family: 'Times New Roman'; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span>)<o:p></o:p></div>
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We arrived at Seneca Lake State Park around 5:20am, greeted by cheery volunteers and the breaking of dawn. With a bag over my shoulder and 115 lbs. of air in my tires, I rolled to get my ink for the day – blessed to be labeled by a lovely lady with wonderful penmanship… it’s the little things that make me happy!<o:p></o:p></div>
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On to transition for a quick set up:</div>
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At 6:20 am it was time to relax and figure out what to wear. I had two outfits with me, one for a wetsuit legal race, and one for a non-wetsuit legal race.<o:p></o:p></div>
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There are two things I typically obsess about leading up to a race: the air and water temperatures. This year was no different.<o:p></o:p></div>
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<span style="mso-no-proof: yes;">I’m happy to report that this year was wetsuit legal – hurray! So I set off to don my race kit.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">By 6:50, I was thoroughly lubed up with Trislide and into my wetsuit. I got the tiniest warm up in and it was off to the starting corrals to meet my nemesis: The swim.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">10, 9, 8, 7… the count down began as I stood waist deep in Seneca Lake. 3, 2, 1… the cow bell was rung and off I went. I chose to do a few dolphin dives which seemed to work as I was easily leading the pack and didn’t feel like I was working very hard. After the fourth dive, I settled into my stroke and my lead was lost. <o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">It was as good of a swim as it could have been. Flat water, plenty of room, no foggy goggles, the sun didn’t obscure my vision. I just tried to swim hard. And straight. I think I fared well for myself, but I was still slow and I went off course a few times. If I get one complaint, it’s that my swim cap was knocked partially off by another swimmer, which I found distracting and likely added a itty-bitty bit of excess drag. Let’s chalk it up to 1/100 of a second.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">My 7 months of dedicated swimming was good for a Musselman swim PR – 36:11 – not the sub 35:00 I was hoping for, but it could have been worse. At least I know where I need the most work, not that I had any delusions before…<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I came out of the water breathing hard and frustrated with my time, but it was time to get work done. My wetsuit hung at my waist as I stopped in front of my bike. Wetsuit off, gel flask down shirt, glasses on, helmet on… fumble with the buckle… fumble a little more, grab bike and out the shoot for a T1 time of 1:09 (which just happens to be another PR).</span></div>
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<span style="mso-no-proof: yes;">I ran about 10 meters past the mount line, as there were about 5 people STANDING ON IT trying to get clipped in, and had a decent mount – not quite a fly mount, but I think I managed to maintain forward motion throughout the entire process. AND I had my bike in an appropriate gear… makes all the difference! I continued to petal for 20 seconds or so and then slipped my feet into my shoes, tightened the straps and set out to make up for lost time.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;"><o:p> </o:p>
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<span style="mso-no-proof: yes;">The first three miles of the bike are a gradual climb that always make my legs rebel. If it wasn’t for an excess of people to chase after and pass, it would be a HUGE mental struggle. For the first twenty miles I focused on keeping my cadence up, my body relaxed, the fuel flowing, and catching the next person up the road (mainly some chick who thought she was going to pass me… we went back and forth a few times until I finally flew past her and never saw her again)</span><span style="mso-no-proof: yes;">. </span></div>
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<span style="mso-no-proof: yes;">By 20 miles I was starting to worry, my lower back and hips were screaming and I was incredibly uncomfortable in the saddle. I was in so much pain I was praying for an opportunity to stand up and climb. Unfortunately, the pain started when the competitors disappeared. There were large sections of wide open road without a competitor in sight. I tried to ignore the infuriating pain and set my focus to finding some more women to pass and reminding myself that there were a lot of women behind me that were coming for me.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;"><o:p> </o:p>
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<span style="mso-no-proof: yes;">I had a couple of bad turns at miles 25 & 28… I’m not sure what happened, other than I took them too fast. My tires felt soft and my brakes seemed sticky which sent me wide and into a bit of a skid on both these turns. Luckily, I was still riding by myself so I had most of the road to regain control.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I was thrilled to turn up Swift Rd. around mile 33 – lots of people, the only real hill on the course, and the promise of a (mostly) down hill journey on the other side for the next 23 miles! The standing/climbing relieved the pain in my back/hips that was taking over my sensory system and having competitors to zip past offered a much needed mental rally. <o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">Before I knew it I was headed for Samson State Park and some of the nastiest roads you’d never want to ride through on carbon. For the first time all day, I was happy to be by myself. In years past, others tend to slow down and ride three wide through the bumpy 2 miles stretch making it difficult to navigate and costing valuable time. I didn’t see anyone until the gate exiting the park came into view and I passed them as I reached it. From there it was smooth sailing. I turned into the park with 2:40:XX<span style="mso-spacerun: yes;"> </span>ticking by on my watch. I slipped out of my shoes just before the last turn, took a few more pedal strokes and prepared for the dismount. Over the mat and into the shoot I went for a Musselman bike PR – 2:42:44, 20.7 miles/hour. Again, I’d hoped to be faster, but considering the pain I was in, I was pleased to have accomplished some solid work.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I ran my bike to my transition, racked it, put on my racing belt w/ number, slid my running shoes on, dumped the helmet, sunglasses, and gel flask, and grabbed my visor and fresh gel flask. T2 came and went in 1:06 (also a PR).<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;"><o:p> </o:p>
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<span style="mso-no-proof: yes;">Thankfully, my back was happy to be running and my hip felt just a little tight. I knew right away that the pain on the bike wasn’t going to be a factor on the run… I should say not, because like an idiot I hit the first mile marker at 6:38. "Umm, that’s too fast."<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I was thrilled to see the first aid station and established my routine of shoving a cold sponge in the back of my shirt, dumping ice down the front of my shirt (where my gel flask was which kept it delightfully cold!), and grabbing two cups of water – one to drink and one to dump on my head.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">Mile 2 clicked by in 14:10 and I knew I’d found my pace. <o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">By mile 5 I was in need of a little extra cooling and opted for two cups of ice, one down the front of my shirt and the other down the front of my pants. The horror on the middle school boys face as I promptly dumped the cup of ice he handed me down my pants was priceless! Ice in my pants was an excellent decision for two reasons. For one, from that point on, I didn’t have any problems with the heat and, two, ice in my pants made me want to pee… so I did… in my pants… it was awesome. I felt better and I didn’t lose any time! <o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">Before long I was taking the left turn onto Barracks Rd. If you’ve done the Musselman, you know what this means… a hot and sunny 110ft climb on a gravel road in the middle of a 13.1 mile run. WHAT. THE. HELL.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">As if this wasn’t enough of a challenge, just as I started up the hill I felt a sharp pain on the top of my foot, and then another. I reached down and flicked a bee out from under the tongue of my shoe. Last I knew I was allergic to bees. I didn’t know what to do… so I just kept running. About 10 meters later, a pain in my quad, right above my knee on the inside, made me come to an abrupt stop. My muscle had decided that it was done working. "Umm, I’m not okay with this." In another idiotic move, I pulled my heel to my butt to stretch it and immediately sent my hamstring into a crap. I quickly let my foot down, stretched my hamstring and tried to massage/shake my quad loose. It relaxed. Yes! I had a hill to concur!<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I’m not sure if the bee sting directly caused my muscle crap (it was the same leg) or if it was stopping to get the bee out that made my muscles so unhappy, but outside of a little extra tightness and discomfort in my right leg, I didn’t have any noticeable issues for the remaining 6.5 miles. Thank God!<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I hit mile 8 in exactly 1 hour! I was thrilled because that’s some easy math… 7:30 pace exactly! I knew the course ahead was tough with some steep down hills and a few short climbs. I tried to stay relaxed, stay cool, and stay hydrated. It was helpful to have a few guys a head of me that I could focus on chasing down.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">Mile 10 was bitter sweet. Only a 5K left, but I was almost certain my goal of going sub 5 hours was lost. I wanted to pick it up, but my body revolted. Slow and steady is how I would finish.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">By mile 12 all I wanted was an other aid station – so thirsty – unfortunately they were all behind me… only the finish line stood in the direction I was headed. Thanks to my friend DA, who finished her first triathlon the day before, I had some words of encouragement chalked on the ground just where I needed them most. </span></div>
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<span style="mso-no-proof: yes;">In addition to my notes from DA, a fellow Rogue racer, El Capitan Billy, was out on his bike to crack the wipe. He informed me that my training partner, who would like you to know that he’s older than my dad, was less than a mile up the rode and had gotten a 7 minute head start… if I hurried I could bet Bruce!<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">I gave it everything I had. I felt as if I had gone any harder my muscles would begin to tear. Into the shoot and over the timing mat to finish my 3<sup>rd</sup> 70.3 distance triathlon! </span></div>
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<span style="mso-no-proof: yes;">I was hurting. BAD. It was the kind of pain that comes from pushing the body to do something it’s not quite sure it was capable of doing. I hurt bad, but it was so GOOD.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">My run split was good for an HUGE Musselman run PR - 1:40:23, 7:33 min/mile. <o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">My total time was 5:01:33, just short of my sub 5 hour goal – but it was a hot, humid day and there is still plenty of room for improvement.<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">42<sup>nd</sup> Overall<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">6<sup>th</sup> Female<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">1<sup>st</sup> Age Group<o:p></o:p></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Age group award from Knapp winery.</td></tr>
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<span style="mso-no-proof: yes;">Until the next tale,<o:p></o:p></span></div>
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<span style="mso-no-proof: yes;">Ericka <o:p></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com3tag:blogger.com,1999:blog-3510315643502002107.post-52640015178186957172013-05-22T16:03:00.000-04:002013-05-22T16:03:56.127-04:00An accidental lesson: Race for a Cure<div class="MsoNormal" style="margin: 0in 0in 0pt;">
There are lots of reasons to race. Fun, fitness, personal best, personal victories and race victories are just a few excellent reasons. Sometimes it’s something greater though, something more important. Sometimes you get to race to support you friend who has spent the last 16 months kicking breast cancers ass. That’s a race you just can't say no to… even if you have an open water swim, a 65 mile ride, and a 6 mile run planned for the day before, not to mention the 16 mile run you’ve got to get in on race day.<o:p></o:p></div>
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There are more important things than my self-indulgent attempts to “be faster” and “beat more people”. If I can run 3.1 miles to show love and support for a friend who has faced more than I can understand, the answer is yes. No matter what.</div>
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<img alt="Celebrating the 15th Annual Twin Tiers Race" src="http://www.komentwintiers.org/assets/images/15years_image.png" /></div>
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My first lesson – before I get into my self-indulgent race report – is that a sea of pink survivor t-shirts can make you more proud to be part of a race than an ensued PR. I couldn’t help but to fill up with admiration, respect, and love for the women who were there as defeaters of breast cancer. And I couldn’t help but to feel a longing for those whose lives were cut short by the beast. You are my heroines. <o:p></o:p></div>
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Now for the race report and my accidental lesson.<o:p></o:p></div>
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First, I really did do an open water swim, a 65 mile ride, and a 6 mile run on Saturday. I felt great after my long Saturday training session and had a plan for Sunday. I would run the race course twice before the race, to get in 6.2 miles, plus a little extra from the car and around town. Then it was to the team tent at 8:15 for a team photo – which didn’t end up happening until after the race. Next, time for some strides and off to the start line to run the “race”.<o:p></o:p></div>
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I had plans of making the 3.1 miles a tempo effort and NOT racing, as I had a more important race two days later. I would be happy with a 6:30-6:40 pace. Great plan! And then I’d cool down with another 6 miles or so and would have a successful long run, with a few tempo miles in the bank.<o:p></o:p></div>
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Oh, plans.<o:p></o:p></div>
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Well, I lined up a few rows back from the start, as I was planning to run a little slower. Set was called and the ring of the gun quickly followed. We were off! And I was haveing a grand time! I was chatting and cheering, thanking volunteers and heckling familiar faces. Before I knew it, the one mile marker passed beneath my feet – I glanced at my watch, 6:45 for the first mile. Eh. Maybe I could pick it up a little? Ok! <o:p></o:p></div>
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Still chatting and cheering, I began to work up the filed. I found a friend to duck behind and told him he was a girls dream come true. At over 6 feet tall, with broad, strong shoulders, I enjoyed a brief draft before heading around. To my surprise the two mile mark was upon me. My time? 13:00. <span style="mso-spacerun: yes;"> </span>My exclamation of “Ooops, that was faster than tempo,” got me a few chuckles from those who over heard. A 6:15 for the second mile – there was a decision to be made. If I’m being honest, my pride got in the way. I didn’t want to slow down and let all of those people I’d just passed, catch me and pass me back. Plus, I felt great… like I was just out for a nice hard effort. And I was having fun. And there was a guy in front of me who I didn’t think should beat me. And. And. And. <br />
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So I forgot about my watch, my time, my pace and I just run. I made sure to not kick at any point or to really, really push. But I wasn’t holding much back by time I rounded on the last 800 meters.<o:p></o:p></div>
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Much like with Fly by Night, when the finish line, and it’s subsequent clock came into view, my mouth dropped. No really. It dropped. I was hoping to run around 20:20 and I’ve never officially broken 20 minutes on a 5K course. When I saw 19:40ish with less than 20 meters left to go, I couldn’t believe that I’d just PR’d. And that it was that easy and fun. Official time: 19:45. Oops, that was too fast.<o:p></o:p></div>
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No time to waste. I grabbed some water and ran back up the course to get my remaining 6 miles in and cheer for all of those still in hot pursuit of their own PR’s. What a day.<o:p></o:p></div>
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The race course was well marked, the volunteers where AMAZING – lots of energy and very helpful, there was good water support, tasty snacks and lovely medals. The whole day was a party and I was so happy to be part of it.<br />
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<tr><td class="tr-caption" style="text-align: center;">2nd Female overall, 1st in AG... Pretty medal!</td></tr>
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My accidental lesson? <o:p></o:p></div>
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I’m glad you asked! My splits were 6:45, 6:15, and 6:08 for the last 1.1 miles. Typically, I’m afraid to go out slow and if I had the goal in mind to PR at this race, there is no way I would have premeditated a 6:45 first mile. Scattered throughout is blog are reports of me going out too hard, learning my lesson, and forgetting it. I haven’t raced many 5K’s, but I usually look at my watch a half mile or mile in and think, “Wow, I’m flying! I hope I can keep this up.” If you look at the world records, or my husband’s data from 10 years of competitive running, you’ll see that in order to go faster, you have to go slower – at least in the beginning. You have to negative split. Lesson learned.<o:p></o:p></div>
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Until the next tale,<o:p></o:p></div>
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Ericka <o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com1tag:blogger.com,1999:blog-3510315643502002107.post-91305272528033563292013-05-08T20:35:00.000-04:002013-05-08T20:35:07.156-04:00It’s a race report! Seneca 7The best way to see Seneca Lake: Run around it!<o:p></o:p><br />
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Not by yourself, of course! I mean it’s 77.7 miles to come full circle around the deepest of the finger lakes. The perfect distance for 7 people to relay… that must be what the creators thought 3 years ago. I’ve gotten to run this race every year since it was started 3 years ago and I hope to keep the streak going. It’s my favorite race of the season and I love getting to kick off my racing calendar with teammates, cheering, incredible efforts, lots of cozy clothes. </div>
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Let’s work through that list of why I love Seneca 7:<o:p></o:p></div>
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1) Teammates! Three years and three, at least somewhat, different teams. This year we tried to recreate last year’s team, but THREE of the guys decided to be injured/unavailable. But I tell you what, runners are pretty great people, so I’ve found myself in excellent company and have enjoyed sweaty van adventures with 15 wonderful runners over my 3 years.<o:p></o:p></div>
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Evan getting our team to an excellent start in the small 9:30am wave.<br />
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How does this teammate thing work? I’m glad you asked! We each are assigned a runner position, runner 1, 2, 3, etc. We run in that order a total of 3 times for a total of 21 legs, 3 per person. You can use strategy in planning which runner is in which position as some have a shorter overall distance, or more hills, or a wonderful mess of everything.<o:p></o:p></div>
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This year I was runner 7 and I had a blast with it! It was a bit more challenging keeping my energy up compared to years previous when I was runner 2. As runner 2 I was done running almost 2 hours earlier, but as runner 7 I was responsible for getting the baton over the finish line. Ekk. Pressure!</div>
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<tr><td class="tr-caption" style="text-align: center;">The finish! It was a sprint to beat the other team!<br />
(by 2.5 hours, since they got a head start)<br />
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2) Cheering! As a designated bunch of speedsters (thanks mostly to our super speedy guys) we started in the last wave of the morning – 2.5 hours after the first wave. This gave use 8 hours and 19 minutes to chase down and pass nearly all of the 209 teams that ran this year. As you can imagine, this results in a lot of cheering for a number of reasons. The main reason is that we want our teammates to run well and kick ass, so we cheer, talk smack (if your me), encourage, congratulate, and cheer some more! <o:p></o:p></div>
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We also get to cheer for people as we pass them during our legs. It doesn’t matter how fast you’re going, if you’re working hard, you’re working hard and I love to encourage all the racers out there. I also LOVE when then return the favor. It definitely kept me going when I’d hear encouragement from others as I passed them. <o:p></o:p></div>
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Runners are just awesome.<o:p></o:p></div>
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3) Incredible efforts! I definitely ran hard, I mean I PR my open 5K time on my SECOND leg. But I was so motivated by teammates like Brendan who had just run the Boston marathon 6 – that’s SIX – days before our relay and was still our fastest runner. Or Jenelle, who’s average pace over 11 miles was FASTER than her 5K pace for the last year! What! I had teammates go out hard and finish even harder. Injured runners look strong, smooth, and left everything on the road. They were just incredible to watch and it was inspiring to be part of.<o:p></o:p></div>
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<tr><td class="tr-caption" style="text-align: center;">The always incredible, Brendan.<br />
[<a href="http://seneca7.com/black.php?img=/postrace/2013/images/watkins.jpg" target="_blank">Source</a>] </td></tr>
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4) Lots of cozy clothing: Um, it was cold ‘cause it was in April, so I wore lots of clothes. But, despite cold, windy weather, we finished with smiles on our faces, a team PR in our pocket, and defended out 2<sup>nd</sup> place co-ed team finish from last year! Take that cold April weather!<br />
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<tr><td style="text-align: center;"><img height="360" src="http://miletwentyeight.com/wp-content/uploads/2013/04/IMG_20130421_183053_080.jpg" style="margin-left: auto; margin-right: auto;" width="640" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Klondike Catchers after a long, but wonderful day.<br />
Picture stolen from Jenelle @<a href="http://miletwentyeight.com/2013/04/24/seneca-7-relay/" target="_blank"> miletwentyeight</a></td></tr>
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Well, I think this is probably long enough. If I can get my act together, I’ll write Seneca 7 race report, part 2. I’m thinking I need to document my nutrition strategy – three races in one day gives you a lot of nutrition practice!<o:p></o:p></div>
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Until the next tale,<o:p></o:p></div>
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Ericka</div>
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Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com0tag:blogger.com,1999:blog-3510315643502002107.post-52327430666402945002013-03-21T10:04:00.000-04:002013-03-21T10:10:41.297-04:00Vega One Shake and the "Un-smoothie"I love a blended smoothie in the morning. When made with greens, fruits, and Vega One, I can be confident that I've given myself the best nutritional start to the day full of vitamins, minerals, protein, healthy fats, and life giving water.<o:p></o:p><br />
<br />
Plus it tastes SO good!<o:p></o:p><br />
<br />
In a perfect world, I would be able to blend a smoothie whenever my heart desires. But, alas, I can't. Darn this imperfect world! <o:p></o:p><br />
<br />
As triathlon training is in full swing (<a href="http://www.blogger.com/@Vega%20One%20Shake%20and%20the%20%22Un-smoothie%22%20http://erickahachmeister.blogspot.com/2013/03/vega-one-shake-and-un-smoothie.html?spref=tw" target="_blank">minus the running, but it's coming along</a>), I have found myself swimming EVERY morning of the week. This means I leave the house between 5am and 5:30am, depending on a pre-swim lift or run season. From the gym it's straight to work. I've blended my smoothie just before I leave in the morning and packed it for breakfast, but that's a lot of noise at 5am and my hubby (not to mention the soon to be down stairs neighbor) would rather not hear our blender tear through frozen strawberries quite that early. I've also tried blending my smoothie the night, but it changes from so-delicious-I-want-to-bath-in-it to almost hard to drink.<o:p></o:p><br />
<br />
What to do.<o:p></o:p><br />
<br />
Well, luckily Vega One can be carried along in a mason jar, ready for some cool, filtered water to be added. I tried just Vega One for breakfast, but the high protein, low carbohydrate nature of it makes my stomach cramp when I drink it solo so close to post workout. And then it dawned on me, why not bring the "parts" of my smoothie to work and enjoy them unblended... wow, now you're thinking, Ericka.<o:p></o:p><br />
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So when early morning workouts mean leaving the house at 5am, not to return until 5pm, this is my "Un-smoothie":<o:p></o:p></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyU9Hxy3018q1yigJIPG5qeneJfkxmf1XQqFQlQCW1wSFRXwNqea7nVZ0_hbCfihtHWkjo9npNBufDPGr7n1Qww5Kcf-47mdCoccEjuBLM3MSgo6IZUgnaBl21dh2WnFiJz5HNX5eyeAM/s1600/Un-Smoothie.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyU9Hxy3018q1yigJIPG5qeneJfkxmf1XQqFQlQCW1wSFRXwNqea7nVZ0_hbCfihtHWkjo9npNBufDPGr7n1Qww5Kcf-47mdCoccEjuBLM3MSgo6IZUgnaBl21dh2WnFiJz5HNX5eyeAM/s320/Un-Smoothie.jpg" ssa="true" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This mornings "Un-Smoothie" <a href="http://shop.myvega.com/Vega-Us/Vega-Nutritional-Products_2/vega-one-nutritional-shake-french-vanilla-large-usa" target="_blank">French Vanilla Vega One</a>, melon, strawberries, and grapes. Yum!</td></tr>
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Sometimes I sprinkle some chia seeds, maca powder, or chopped nuts onto my fruit for a bit more calories and nutrition. <br />
<br />
<strong>What's your go to, take along breakfast?</strong><br />
<br />
Until the next tale,<br />
Ericka Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com3tag:blogger.com,1999:blog-3510315643502002107.post-67253687671100403052013-03-15T12:12:00.001-04:002013-03-15T12:12:42.525-04:00A Plantar Fascia Recovery Story<div class="MsoNormal" style="margin: 0in 0in 0pt;">
The doc says I can run, so now what?<o:p></o:p></div>
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His only directions were, “Start with 2 or 3 miles and only every other day. Listen to your body and use your head.” Wow, he has a lot of confidence in me… maybe too much? Maybe not.<o:p></o:p></div>
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I’m filing this little post under “Rookie Mistakes” because that’s what I’m trying NOT to do and I want to help you avoid it as well.<o:p></o:p></div>
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So with my health and fitness goals left in my eager hands, this is my approach to a comeback post Plantar Fascia Tear. <o:p></o:p></div>
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First, while I was still in the <a href="http://erickahachmeister.blogspot.com/2013/01/wbw-accessories.html" target="_blank">boot</a> I was swimming, biking, and lifting regularly. I also sought out the healing powers of an <a href="http://www.activerelease.com/" target="_blank">Active Release Therapist</a>/Chiropractor. The Podiatrist was working on the foot, but I was convinced that the actual culprit lived north of his expertise. <o:p></o:p></div>
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My experience with the ART continues to be life giving. He is breaking up the adhesions I’ve had as long as I can remember so that my body can move naturally and balanced. I wish I could say that it was “this” muscle/area, but my muscles, nerves, and ligaments are stuck from head to toe. There’s lots of work still to be done, but the difference is amazing.<o:p></o:p></div>
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In addition to my ART being gifted at active release, he’s also an ultra-runner. He recommended <a href="http://www.chirunning.com/" target="_blank">ChiRunning </a>and I’m glad I didn’t hesitate to listen to him. While in the boot, I read and practice ChiRunning mentally, practiced better posture, and worked on strengthening my core muscles. Once I got the go-ahead to start running again, I’d be ready.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs3pxdAJ9StgyTVQrjNZMF8N0Ub5F5ktkyLtpYeO0D9_onIqQLrtl7Gsd4pkhTI_jchIDDhBg-u2D-SxNm3k-zrrKtexFnaHOeWka0WOLOAx0ofpjY_gmZLixTFRXTrxaw9FT4fEKcOQg/s1600/ChiRunning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" psa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs3pxdAJ9StgyTVQrjNZMF8N0Ub5F5ktkyLtpYeO0D9_onIqQLrtl7Gsd4pkhTI_jchIDDhBg-u2D-SxNm3k-zrrKtexFnaHOeWka0WOLOAx0ofpjY_gmZLixTFRXTrxaw9FT4fEKcOQg/s320/ChiRunning.jpg" width="221" /></a></div>
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March 5<sup>th</sup> at 8:30am, I was cleared to run! I unfortunately had to wait until I got home from work and done with a 90minute bike session before I could be reunited with the pavement. <o:p></o:p></div>
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Oh, what joy! I ran less than two miles – without a watch – and fought the urge to just keep running. To be honest, I felt far from great, but the pain in my heal was not there! For the first run since November, I was running with no foot pain! Wahoo!<o:p></o:p></div>
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By time I got home, my calves were tight and by the next morning it was hard to walk AND my plantar was tender… WHAT?!?! This cannot happen.<o:p></o:p></div>
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I have since redoubled my foam roller efforts and I roll my feet on a golf ball throughout the day to keep the plantar fascia loose and supple. </div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/rsYLsjXVLR8?feature=player_embedded' frameborder='0'></iframe></div>
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I love me some mobility with <a href="http://www.mobilitywod.com/" target="_blank">Kstar</a>!</div>
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With more foam roller time, lots of golf ball therapy, some looseners/streches for pre/post run, and my work-in-progress ChiRunning, I have been able to 5 times in the last 9 days - each a little further and a little faster than the last.<br />
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"DEAL with your business if you are serious about kicking ass." Thanks for this, Kstar. I'd like to think I'm serious about kicking ass so I guess I oughta deal with my shit.<br />
<br />
<strong>What have you done to come back from injury AND avoid a repeat performance?</strong><br />
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Until the next tale,<br />
Ericka </div>
Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com4tag:blogger.com,1999:blog-3510315643502002107.post-27004432801422061162013-03-04T14:43:00.002-05:002013-03-06T12:27:17.499-05:00ENOUGH!<div class="separator" style="clear: both; text-align: center;">
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Happy Monday, beautiful people!<o:p></o:p><br />
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Oh, are you wondering about the title to this post? All caps is kinda dramatic, right? Throw in an exclamation mark and I'm on the path to becoming a drama queen.<o:p></o:p><br />
<br />
Maybe not. (Insert smiley emoticon which doesn't always work... maybe it's winking...)<o:p></o:p><br />
<br />
You may recall that I've got a lovely <a href="http://erickahachmeister.blogspot.com/2013/01/wbw-accessories.html" target="_blank">unwanted accessory</a> standing between me and my dreams. Okay, maybe that really is a bit dramatic, but it's how I've felt for the last 5 weeks and 6 days. A tear in my plantar fascia has sidelined my triathlete efforts and left me toting the title of duathlete for much of 2013. <o:p></o:p><br />
<br />
Well I've had <strong>enough</strong>. <o:p></o:p><br />
<br />
I'm out of shape - as far as running is concerned and by extension, triathlon. And I can't possible do <strong>enough</strong> to make up for my lack of running. I am desperately behind schedule in my training and can't possible do <strong>enough</strong> to get caught up.<o:p></o:p><br />
<br />
And then I see this lovely little picture posted by <a href="http://www.facebook.com/home.php#!/believeiam" target="_blank">Believe I Am</a>:<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4VKwRcY7lzZZONTSEL7__RZGPVM-cwJgxII9XwL3_enzXTF3-FLf8qJR29ZBdlpzaidUE3emevJ63pzGCBn5A_2IBXMkeuMLVUFJqE4QRWhxirQ5azImC5BrT3V0mVs3QBVWmZsQWLq8/s1600/Enough.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" jsa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4VKwRcY7lzZZONTSEL7__RZGPVM-cwJgxII9XwL3_enzXTF3-FLf8qJR29ZBdlpzaidUE3emevJ63pzGCBn5A_2IBXMkeuMLVUFJqE4QRWhxirQ5azImC5BrT3V0mVs3QBVWmZsQWLq8/s640/Enough.jpg" width="475" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Note to self: relax, you are enough, you have enough, you do enough.</td></tr>
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What do you think when you read this message? <o:p></o:p><br />
<br />
I have an internal battle between Ericka 1 and Ericka A, where 1 is like, "Whew! That's a load off my mind. I feel so much better. I AM <strong>enough</strong>, I have <strong>enough</strong>, I do <strong>enough</strong>." Ericka 1 takes a deep relaxing breath and feels whole again. <o:p></o:p><br />
<br />
THEN Ericka A is like, "That something weak people say. You can't possible ever be, have, or do <strong>enough</strong>." <o:p></o:p><br />
<br />
Ericka 1 is like, "Ow, bitch slapped." <o:p></o:p><br />
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Ericka A is like, "Suck it up and get back to work."<o:p></o:p><br />
<br />
A difficult balance lies in here. A balance that I've been trying to internalize and believe.<o:p></o:p><br />
<br />
As an athlete, I work hard to better myself. If I don't do <strong>enough</strong>, I won't see the progress I hope to see. I think the message here isn't that I shouldn't work hard, but that I am not defined by my hard work. I will still be <strong>enough</strong> even if I fail. I'll tell you what, that gives me the courage to try - over and over again.<o:p></o:p><br />
<br />
Tomorrow is a big day. I should be giving my boot the boot after 6 weeks! Yahoo!! Unfortunately, running will be slow and mileage low with a conservative increase of both to ensure that I can avoid another bout with the boot. Failing at my goals this year are almost a definite, but I will still be <strong>enough</strong> even if I fail. And next year I can try again.<o:p></o:p><br />
<br />
Until the next tale,<o:p></o:p><br />
Ericka <o:p></o:p><br />
<br />
<strong>Do you believe you will still be enough even if you fail? </strong><o:p></o:p><br />
<br />
<strong>How do you balance a need to succeed and accepting that you've done your best?</strong><o:p></o:p>Anonymoushttp://www.blogger.com/profile/09249643740127418797noreply@blogger.com3tag:blogger.com,1999:blog-3510315643502002107.post-86678876286755415252013-01-24T12:18:00.001-05:002013-01-24T12:18:23.384-05:00WBW: Accessories<div class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
My mind is all over the place right now, so you’re gonna get some mental vomit all over that lovely little screen of yours. <o:p></o:p></div>
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Brain storm time: What’s on my mind?<o:p></o:p></div>
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Boot<o:p></o:p></div>
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Swim<o:p></o:p></div>
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Bike<o:p></o:p></div>
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Racing<o:p></o:p></div>
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Winning<o:p></o:p></div>
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Losing<o:p></o:p></div>
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Does all of that make sense? No? I’m confused too. <o:p></o:p></div>
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You know, I had big plans for this season. I was going to kick some ass and take some names. I was going to train hard and race even harder. <o:p></o:p></div>
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Was?<o:p></o:p></div>
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Was.<o:p></o:p></div>
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Maybe I still will, but right now it doesn’t feel very likely. Why? This is why. \/</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8YSvhy-d8jxRBvTa9xmvwvTDusdXNID1x0414Zom-jL3qkZF_B6hHdH77j7Mo_xJA7muB1mJbNoya51NM_jgxwcv9-THQL7tLI6ROommPZuhRC5Pi1blLVD3X8fpi34FcmeYwsoJ6PgY/s1600/boot.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" oea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8YSvhy-d8jxRBvTa9xmvwvTDusdXNID1x0414Zom-jL3qkZF_B6hHdH77j7Mo_xJA7muB1mJbNoya51NM_jgxwcv9-THQL7tLI6ROommPZuhRC5Pi1blLVD3X8fpi34FcmeYwsoJ6PgY/s320/boot.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Friend or Foe... we'll soon know.</td></tr>
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Remember all of that complaining that I was injured? Well, I’m still injured. Still complaining. Looks like my plantar fasciitis includes edema, nerve constriction, and a nodular development – which indicates a partial tear, but they can’t see the tear… <o:p></o:p></div>
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So this lovely boot is my new (and only) “Hey, look at me!!” accessory. It’s better than the “accessory” the doctor wanted to give me – a cast. I convinced him, for better or worse, that swimming and biking are good for me and wouldn’t likely slow my recovery if we could immobilize my foot the other 22 hours in a day. I’m starting to wonder if I was right to convince him of such and if he was right to listen to me. <o:p></o:p></div>
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At first, my thoughts were on maintaining and building my fitness despite not being able to run for 6 weeks. Now my thoughts are on getting better and racing year after year after year at higher and higher levels. <o:p></o:p></div>
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It’s hard to think about 5 years instead of 5 months.<o:p></o:p></div>
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But what a minute! This is a Wanna be Wednesday report and I’m pretty sure I want to be faster, no a whiner!<o:p></o:p></div>
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Here’s what I did this Wanna be Wednesday:<o:p></o:p></div>
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Swim Clinic at 5:30am<o:p></o:p></div>
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250y warm-up<o:p></o:p></div>
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150y 6/6 kick drill<o:p></o:p></div>
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4(?)x 25y “Hard Pull”<o:p></o:p></div>
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4x 50y Fist drill w/ pull buoy<o:p></o:p></div>
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6x 100y Hard<o:p></o:p></div>
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100y easy back stroke<o:p></o:p></div>
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8x25y Sprint<o:p></o:p></div>
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200y warm-down<o:p></o:p></div>
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I think that’s everything from the swim – Since I’m just doing as I’m told, I seem to have a hard time remembering what I’ve done! I do like turning my brain off and just swimming.<o:p></o:p></div>
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Bike Session at 4:30pm on trainer<o:p></o:p></div>
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10 minute easy warm up<o:p></o:p></div>
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3x 20 minutes @ tempo w/ 5 minutes recovery between each<o:p></o:p></div>
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5 minute easy spin for warm-down – 1:25 total time on the bike<o:p></o:p></div>
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Core work<o:p></o:p></div>
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That’s it! Just an average early season base training day. <o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;">What do you do to set yourself up for success in both this season and seasons in years to come?<o:p></o:p></b></div>
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Until the next tale,<o:p></o:p></div>
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Ericka <o:p></o:p></div>
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