My blog has moved!

You can now read my blog on my website www.TriCoachJoan.com

See you there!

What's Your Sign?

As runners and triathletes, we love crowd support during races.  They give us that mental boost at a tough point in the race so we can pick up our pace and keep going.  And the crowds bring some pretty great signs.  Some of them motivational, some very funny.

I recently ran the Goofy Challenge in Walt Disney World which was an awesome experience.  Where else would it be totally acceptable to run in a tiara?  The crowds had some pretty funny signs.

Here are some of my favorites that I've seen there and at other races:

Any Idiot Can Run, But It Takes A Special Kind to Run A Marathon.

Running - It's Not Just From The Cops Anymore.

Blisters Are In This Season.

I Heard There's Bacon At The Finish.

Sweat is the New Black.

140.6, because 140.7 Would Be Crazy.

Fastest Parade Ever, Where Are All The Floats?

Your Legs Will Forgive You...Eventually.


So, what are your favorites?

Oh The Weather Outside Is Frightful... aka Off-Season Training

We're finally getting some snow around here!


So what's a triathlete or runner to do when the weather outside has us stuck on the trainer or dreadmill...I mean treadmill?


Well, there's plenty to do!  The off-season can be a great time to try a new sport or return to a sport you've haven't done in a while because triathlon or running have taken the main stage for a few months.

Not only will you maintain your fitness during the winter months, but you will also get a much needed mental break so that you can return to triathlon fresh and eager for the next race.  So why not give any of these sports a try?

Cross Country Skiing
I have to admit, this is currently my favorite.  And yes, my favorites do change every few years. Maybe next year it'll be curling... or luging.
Anyway, if you enjoy cross country running, then you'll definitely enjoy cross country skiing!  It's a total body workout and you will get a great cardiovascular workout while doing it.  Need proof?  The highest recorded VO2 Max values come from cross country skiers.
The best part about the sport?  Stopping for hot chocolate to recover :)

Downhill Skiing or Snowboarding
Remember what I said about my favorites changing?  These used to be my favorites at one time.  I may have to move out to ski country just so I can dedicate one day a week to each winter sport!
So if you're thinking you might easily glide down the mountain and stop at the lodge for a hot chocolate by the fire, you're only half right.  Downhill skiing and snowboarding will leave your legs burning!  But similar to cross country skiing, you get to sip hot chocolate by the fire.
My advise, whether you know how to ski or not, is to take lessons.  As a beginner, it's important you learn the basics of stopping and turning so you can enjoy your day on the slopes (stopping is especially important.  Take it from me...you don't want to be on a ski lift with someone who does not know how to stop).  If you're a veteran skier, it's good to freshen up and learn something new with a yearly lesson.

Ice Skating
What, you never thought of ice skating as a workout?  Those Olympians make it look easy.  Take a lesson to learn the basics of how to turn, skate backwards, and skate on one leg.  Just like with downhill skiing, your legs will burn.

Snowshoeing
If you're itching to go out for a run but the snow where you live is preventing you from doing that, this is a great alternative.  Keep in mind that it's not as easy as you might think.  Start with walking to get used to the snow shoes before deciding to run in them.

Strength Training
OK, so you're thinking this can be done year round and it's not exactly a winter sport.  But now's the best time to focus on strength training because you don't have the added stress of increased mileage or races looming in the near future.  Some of the benefits of strength training include increased efficiency, power, speed, and injury prevention.

Swimming
Yes, I know swimming is part of triathlon and you may do a lot of it other times of the year, but it is a winter sport.  If swimming is you're weakness, now's a good time to focus on it.  If you're a runner, it's a great way to get a non-impact, total body workout.  It's also a great alternative if you're injured.


So, what's your favorite off-season activity?

Never Give Up

"A pessimist sees the difficulty in every opportunity, an optimist sees the opportunity in every difficulty." -Winston Churchill

I love Christmas songs and around Christmastime I always get the urge to play my clarinet.  It's been a long time since I last played, so earlier this month I decided it was time to dust off the clarinet.

Well, I was in for rude awakening...I couldn't even get the first note out!  It was just air.

OK, change the reed and see what happens...still just air.

A minute later, I was finally able to play... while forgetting a few notes.  That was a lot more difficult than I remember!  But I was rewarded with tired cheeks and the sound of music.

While I was playing, I thought how easy it would be to put away the clarinet.  I had plenty of other things to do anyway.  But I wanted to hear that music again.  There's something about playing a song that's so gratifying.

I've known plenty of people who've given up when something got a little difficult.  I'm sure we've all done it to some degree, but why give up when there's the opportunity for such great reward?

With the New Year almost here, I'm sure many of you are thinking of New Year's resolutions and season goals.  Whether you're aiming for a PR in Kona or just trying to run continuously for 30 minutes, it may not be easy starting out, but don't give up!  Every step you take toward that goal is a step closer to that gratifying feeling of accomplishment.

So how can you help yourself set goals and reach them?

-Set some short term goals along the way.

-Make sure your goals are measurable, not vague.

-Set challenging, but realistic goals.

-And Never Give Up!

Now, if December 21st turns out to be the end of the world and puts a crimp in your plans, take a minute to regroup.  You may find my cousin's blog A Croat’s Guide to the End of the World useful.

T - 23 Days until Goofy

So in 23 days I'll be running the Goofy Challenge at Walt Disney World.

Yup...a half marathon on Saturday followed by a full marathon on Sunday.

Why?

A few reasons I guess...

Because I can,

It's a different challenge,

and it sounded like a fun thing to do.  I mean, who can resist running with Mickey???

Although, from the look of things, he could use some help with his run mechanics.  I'm thinking a video analysis and drills are in order.







Some of you may think the Goofy Challenge sounds crazy.  But you know what the major thing holding me back from signing up was?  It wasn't the distance or back-to-back races...it was the start time.

Both races start at 5:30 am.  5:30 AM!!!  This is supposed to be the happiest place on earth.  What's so happy about waking up at 3 in the morning???

Well, I guess I'll find out :)  Because I didn't want one small thing stopping me from what could be an amazing experience.

"When in doubt, when in fear, be aggressive. Commit yourself and never look back."

It's Flu Vaccine Week!

Happy National Influenza Immunization week!
Doesn't exactly roll off the tongue, does it?

So, one of my fears before starting this blog was that I would run out of ideas.  Well, here I am a day after my first post and I'm writing again!

I'm sure many of you have already heard that the Center for Disease Control (CDC) has warned us that we're having an early flu season this year.  Well, it's not too late to get a flu shot.  But the flu shot isn't a guarantee that you won't get sick.  There's the possibility you might get a different strain than what you were vaccinated for and the flu vaccine doesn't protect you from the common cold.

As endurance athletes, we don't want to get sick before a big race or take time off from training.  We're also more vulnerable to catching something after a long race due to a weakened immune system.  So what can you do to stay healthy while training, racing, or attending holiday parties?

Wash your hands often!
Working in the healthcare field, this has been tattooed into my mind.  Washing your hands often is the MOST IMPORTANT thing you can do to protect yourself & others from getting sick.
Soap & water work best, but if that's not available keep a hand sanitizer nearby.

Keep your hands away from your face.
Mouth, eyes, nose...they're all potential entryways for the cold or flu virus to get you.

Vitamin C
Results from studies are inconsistent on whether vitamin C helps prevent or treat colds.  It is safe to take for most people, but keep in mind that high doses (over 2,000 mg/day) could be dangerous.

Echinacea
Research shows Echinacea can help with the severity of a cold when taken at the first signs of a cold, but not to prevent it.  Keep in mind that Echinacea should only be used short-term.

Zinc
This also gets inconsistent results in studies.  When taken at the first signs of a cold, it may help shorten the duration of a cold.  It's recommended not to take Zinc for more than 5 days.

For For more information on the flu (or any disease for that matter), check http://www.cdc.gov/flu/

No More Procrastinating, It's Time To Blog

So, the idea of writing a blog has been brewing for a couple of years now.  That's right, not a couple of weeks or a couple of months.  A couple of years.
I've had inspiration from others and every time I see their blogs, it makes me want to write.  So here goes nothin'...

We might as well start with a little background about me:

I was born and raised in New Jersey.  Yeah, I'm a Jersey Girl.  Got a problem with that?  Didn't think so.

I'm a Triathlon & Running Coach (check out my website!  www.TriCoachJoan.com) and although I'm only doing that part-time right now, my goal is to become a full-time coach because I enjoy it so much.  In the mean time, I also work full-time in the city.

My interests are many: Running, Triathlon, Coffee, Dessert (mostly eating them, but I do enjoy baking :) and too many more to list.  Needless to say, I keep myself busy!

So, you're wondering what I'll be writing about?  Well, mostly about Triathlon and Running.  But I'll also throw in some health related stuff and about life in general.  With the news that it will be a bad flu season, my next blog will be about how to keep yourself healthy.

So there you have it.  My first ever blog!  That was exciting and fun :)  Hope you enjoyed it.

I'd love to see some comments, so please don't hesitate to add them!  And I'll try not to be too sensitive if you have constructive criticism :)