Charly Horse is NO FRIEND of mine

    The other day I was in the pool after work and feeling great. About ¾ of the way through my workout I felt my calf muscles start to tighten. Hoping not to get a cramp, I eased up on my kicking and wall push-offs but it was too late. During my final set, I pushed off the wall and then BAM…a massive knot formed in my left calf leaving me cringing in pain floating with my buoy in the middle of the pool. I slowly pulled my way to the wall swearing to the lifeguard that I didn’t need any assistance. I climbed out onto the pool deck and tried to massage and calm my extremely knotted muscle. That was the end of my pool workout. In fact, that was the last major workout I would do the rest of the week. Two days later and I can still barely walk. 

    Most people have gotten a cramp (most commonly referred to as a “Charly Horse”) like this before. I’ve gotten then a few times during pool workout in college, but they seem to strike more frequently at night. I’ll be sound asleep at 2 am and then suddenly jerked awake into a screaming fit as my leg tightens and my muscle bulges from the side. If you’ve experienced this before, then you know exactly how terrible a Charly Horse can be. And, if you have no idea what I’m talking about…then be very glad because it’s absolutely miserable. 

   My Charly Horse was so bad the other day that it literally caused my muscle to pull itself. I’m supposed to be in the middle of my most intense Ironman training (I’m less than 1.5 months away) and now I’m forced to ease off and struggle to quickly recover from an injury that was totally pointless and completely preventable. So, I figured I’d do you a favor and remind you of why a Charly Horse might happen and how it can be prevented. And maybe, you won't wind up in my terrible situation.

Most Common Factors that contribute to a Charly Horse Leg Cramp: 

1) Muscle Fatigue (check for me) 

2) Heavy Exercising (yup, I got that one too) 

3) Dehydration (Maybe I should re-think my cup of afternoon coffee) 

4) Electrolyte Imbalances (perhaps I need to up my sports drink intake…or perhaps I need to decrease it) 

5) Medications 

6) Sitting, Standing, or staying in the same position for long periods of time (I’m an attorney…sitting for long periods is unfortunately part of my job) 

How Charlie Horse cramps can be prevented: 

1) Hydration ( I DEFINITELY Need to up my water intake at work) 

2) Regular Stretching (I frequently finish my morning runs and then have to immediately get ready for work forcing myself to skip stretching) 

3) Gradual Training (um, only so much I can do here) 

4) Getting up and moving around more frequently when sitting for extended periods 

5) Eat Bananas and milk to overcome potassium imbalances (Just picked up a bushel of bananas for breakfast)

RACE REPORT: Plantation Piranhas Invitational Swim Meet

     Since I am a BIG Fan on swimming long course (50 Meters), I decided to enter a Masters Swim meet where I’d have the chance to race Long Course as opposed to racing Short Course Yards. So, this past weekend I competed in my Second Masters Swim Meet taking place at the beautiful facilities of the Plantation Piranhas swim team. And in all, I had a great time, won all my events, and walked away with some great times and present United States Masters Swimming National Top-10 placement in all my events.

     Even though Triathlon is now my main sport, this will definitely not be my last masters swim meet. Now that I’ve turned my triathlon focus to longer events (Half-Iron and Iron distances), I can’t do as many races per season like I used to do (for both physical and financial reasons.) And with my races so spread out, and with my training time at an all-time high, it’s hard to keep the motivation week after week, mile after mile, without that frequent reminder of just how much I love to compete.

    But, I think that the addition of swim meets into my year-long racing schedule will be a great way for me to stay more involved with the sport I love while also keeping me motivated about my athletic progress. Other triathletes like to enter pure running races both during triathlon season and in the off-season just to stay focused and to aid in training. In past years, I’ve done the same. But, with the progress I see in my swimming and my re-established excitement with the sport, I plan on adding a few swim meets into the mix this coming year as well.

MEET RECAP:

    I swam SEVEN events over the past 2 days. My main reason for doing this swim meet was to get the opportunity to swim the mile (1500m Freestyle). Even though I wound up with a time that currently ranks me 2nd in my Age Group in the country, my pacing was very poor and I didn’t find my ‘groove’ until at least 500m into the race. This is quite evident by my splits which steadily decreased as the race went on.

    What I learned from the mile (and from pretty much every other race) was this… I need to rely more on my training. I am in GREAT shape and can’t be afraid to go out hard because, with the amount of training I’m doing for my Ironman, my body WILL rise to the occasion. I never hit that “wall” in any of my races this past weekend. So what does that mean? It means that I could’ve gone harder. In a swim meet, I shouldn’t be able to touch the wall at the end of a mile race and feel like I could keep going. The work has been done, my training is in the bank, but I need to race like I know it’s there to support me.

   
For example, I swam the 100 Freestyle just for fun on Sunday. I had no expectations for this race and was never a very strong sprint freestyler. The way you swim a race like this is basically to dive in and move your arms as fast as possible. And, that’s what I did. Now normally, as I’ve experienced many times in college, I’d hit the dreaded ‘wall’ about 15meters out from the finish and my arms would cramp so badly I could barely move them. But for the first time, I never hit that ‘wall.’ I finished strong and with one of my best ever 100 Freestyle times. I went out hard and my training was there to back it up. I only wish I had done this in all of my races.

Biking Etiquette

     I’m relatively new to the world of cycling. Having previously never logged over 40 miles unless in a race, I’ve never felt like I could ever really comment on the sport in a way that could help others. But now that I’ve increased my distance and time spent on my bike, I feel that I have earned the right to discuss bike etiquette…at least to some extent. There are a lot of articles discussing etiquette when riding in a group setting, but what about for those riding alone? I’ve made some random observations and suggestions below (all based on personal experiences and pet peeves) that I really think beginner cyclists/triathletes should take to heart.

Scenario #1: 

You’re riding behind another biker who is faster than you. There is a red light coming up and the biker in front of you stops for the light. Then you approach the light before it changes.

Bad Etiquette: 

You slow down and stop IN FRONT of the biker who was stopped at the light. Then the light changes, you both begin, and the faster biker is forced to slow down and struggle, one again, to pass you.

Good Etiquette: 

You slow down and stop BEHIND the biker who was stopped at the light. When the light changes, you give the faster biker a minute to clip back in and start in front of you.

Scenario #2: 

You get passed by a faster biker but are riding fast enough to be able to draft off of him/her for a ways. After a while, the faster biker goes his/her own way and so do you.

Bad Etiquette: 

You draft off the biker until you depart ways…end of story.

Good Etiquette: 

You draft off the biker until you depart ways and audibly thank the faster biker for pulling your lazy butt the last X amount of miles as they veer off in a different direction.

Scenario #3: 

The only bike shorts that aren’t dirty are ones that have been worn a million times and the fabric is pretty thin and stretched out.

Bad Etiquette: 

You wear the shorts out regardless of how see-through they might be.

Good Etiquette: 

You do a trainer ride or wear dirty shorts knowing that once you bend over in aero position, your old shorts will be stretched so thin that the person behind you will be blinded by your ass crack. And, since you’re a good person, you know that nobody would ever want to see that.

Scenario #4: 

You see a biker, out alone, stopped by the side of the road looking distressed or fidgeting with something.

Bad Etiquette: 

 You pass by thankful that it’s not you.

Good Etiquette: 

You slow down just enough to ask if they need help because you know that just as well could’ve been you. Not everybody knows how to change a tire or has another spare tube with them.

Scenario #5: 

You draft off another biker. They start to get tired after a while and begin to slow down.

Bad Etiquette: 

 You pass them and leave them behind because you’re feeling great after not having to really work for the last X miles.

Good Etiquette: 

You pass them, thank them for the pull, and continue on just slow enough as to give them the option to get in your slipstream for a while as to return the pulling favor.

Scenario #6: 

You’re the faster biker and a few people get behind you so that you can pull them.

Bad Etiquette: 

 You don’t signal any obstructions or whether you’re about to turn because it’s not like you approved them following you.

Good Etiquette: 

You use hand signals as though you were riding in a group. Not signaling an obstruction to them could be just as dangerous to you as it is to them.

Scenario #7: 

You like to listen to music when you exercise.

Bad Etiquette: 

 You wear headphones while riding with music blasting so loud you can barely hear outside noise and thus other bikers can’t let you know they want to pass you. ]

Good Etiquette: 

You only listen to music while on the trainer and leave your headphones at home when on the road. Not only is it good etiquette to be able to hear other riders signaling to pass you, but it’s much safer for you generally as well.

The Plateau

flat in training on flat ground

Last Thursday I had a little bit of a breakdown after my easy 5 mile run.  I had slept through my morning workout and had intended to swim AND run in the afternoon instead.  But, storms rolled through (as is typical in Miami during the summer) and I was only able to get in a short run.  Since I was forced to take completely off on Wednesday due to a day in court for work, I needed to do much more than a 5 mile run on Thursday.  But, I didn't do it and I felt horribly guilty about it.

After my run I came home angry.  "At this rate, I'm not going to finish the IM" I told my Boyfriend.  I feel like I haven't been running as much as I need and I haven't been able to do any hill workouts on the bike.  Yes, I understand that work gets in the way sometimes and that one or two missed workouts isn't the end of the world.  Ultimately, though, I broke down because I feel like I've gone backwards from where I was physically a month ago.  I'm not waking up early enough.  I'm not going out hard enough.  I'm not logging enough hours.  

"You're not going backwards" my boyfriend responded as he tried to console me, "you're just plateauing."  

And, after much reflection, I'm trying to convince myself that he's right. Perhaps I'm not feeling myself get any stronger because I'm already as strong as I need to be to increase my training without feeling the effort.  

This past Saturday I went out on an easy 80 mile bike ride by myself.  No drafting.  No chit chat with somebody else to distract me.  Just me, my bike, and 5 hours of pure inner reflection. When I got home I was tired...but not too tired.  A month ago I would have been completely wiped after a 60 mile bike with some drafting.  Now, I biked 20 miles more than that and, although slightly crampy, I didn't feel like I had given that bike 'my all.'  Eighty miles later and I was feeling guilty for some reason.  

Clearly I'm not going backwards because I'm biking farther than I ever thought I could.  I'm swimming more yards than I ever have since college.  I'm running more consistently without having severe shin pain.  So why do I still feel like I'm so weak?  It's because my Boyfriend is right, I think.  I'm plateauing in my training to the point where even long workouts don't seem 'hard' anymore.  

I'm not sure whether or not this is a good thing. I'm trying to think back to my years of college swimming to try and remember if I ever felt so stagnant strength-wise in the pool. And, I think that I did.  I remember that every year after winter training trip, my times would get slower and my body would feel more sluggish in the water.  After so much training, it only makes sense that my body would start to break down as workouts no longer seemed challenging.

It's hard to not get down on myself mentally though.  It's hard to shake that feeling of sliding backwards.  But,  I need to remember that feeling comfortable now is a good thing.  My workouts are getting longer and harder.  But, they don't feel that way because the base training is in the bank and my body is now rising to meet new physical challenges with ease.  I've done the work, my body is strong, and workouts are feeling easy for a reason.  

I've plateaued.  And, I'm pretty sure I need to be okay with that.  What do you think?

GIVEAWAY: Pacific Health Labs Accel Recover Bars

In college, my swim coach gave me a giant container of Endurox R4 by Pacific Health Labs claiming that it would really improve help me with muscle recovery after long workouts.  At first I was a little wary.  But, soon after I began using the product regularly, I started to feel much stronger in practice and my race times quickly improved.  Although I was stubborn at first, it was hard to argue with the amazing results.  I only wish that I had PHL's other recovery options available back then as well.   

So, since I believe in their products so wholeheartedly, I teamed up with Pacific Health Labs and am giving away THREE BOXES OF ACCEL RECOVER BARS!!!!  

About the Giveaway:

 There will be three separate winners.  Each winner will receive an ENTIRE BOX of Accel Recover Bars. Just follow the directions below to enter. Giveaway is limited to the continental U.S.

a Rafflecopter giveaway

NOTE: Good luck! But, be sure to follow me on twitter and to keep checking back here for some additional chances to win!

RACE REPORT: CABA 5k

I am NOT The biggest fan of 5K races. Yes, I know that a 3 mile run is shorter than most my warm-ups. But, I’m an endurance athlete. And as such, I can hold a moderate-to-fast pace for an extended amount of time. But ask me to go “all out” for 20 minutes…and I struggle. My body just doesn’t have that quick turnover sprinting ability. And no, I’m not upset about it. I used to be a little angry back in college when all the sprint swimmers would be done with their workout, changed, and on their way to the all-you-can-eat dining hall while I was still doing repeat 500s. But, I’m over it now. I’m a distance athlete. I enjoy pain for hours on end…hence my desire to do an Ironman.

Getting my 1st place AG award

But nevertheless, even us endurance athletes have to do a 5K every once in a while. This particular 5K was put on by the Cuban American Bar Association (CABA) Pro Bono Project here in Miami. Although I initially heard about the race, called “Lawyers on the Run,” from one of my training buddies, I soon discovered that one of my new co-workers, Jason Silver, was on the CABA board. So, as one of the only athletes in the office, I decided that I’d register for the race to support my new law firm and my co-worker.

With over 300 people registered, I didn’t know how tough the field would be. And, since I’ve only been training endurance for Ironman NYC, I didn’t know how fast I would even be able to get my legs to move. Honestly, my goal was just not to embarrass myself. But, all in all, it was a really successful race…both for myself and for the sponsoring organization. I wound up finishing the race with a time of 21.17 coming in first in my age group, the second overall female, and fifteenth overall for both men and women. I would like to note that the woman who won the race was incredibly fast and also not a lawyer. So, I definitely take great pride in being the first woman to cross the finish line who has a career that doesn’t exactly compliment intense physical training.

My award hanging on the wall in my office

The event itself was a great networking opportunity as well. And, there were also many sponsors there to provide us with cafecito, yogurt (although my tender stomach can’t handle dairy post-race), and most importantly…post race BEER. Message to CABA: no matter what time of the day or how long the race, athletes always love a post-race beer tent. So good job! 

So, in all, I’m very happy with my overall performance…regardless of the fact that it hurt A LOT! And, I’m also glad that I could be a good representative for both my co-worker and my new law firm. Because sometimes racing isn’t just about the individual performance. Sometimes a good finish time is just as important as what brought you there in the first place. ..the desire to support a good cause while being a being a great team representative.

Admittedly though, a great finishing time is pretty nice too…

CLICK HERE to view the official race results.

GEAR REVIEW: TYR's Competitor Tri Suit

My suit had JUST come in the mail
(this pic won me swimoutlet.com fan of the week!)

    I am VERY picky when it comes to my racing uniforms. If I’m not completely comfortable, I’ll spend the entire race tugging and altering my uniform to the point that it actually becomes a distraction from the race itself. So this season I went out in search of a new racing suit that would provide me the level of comfort needed for a full Ironman race. It’s hard to know exactly how comfortable a uniform will be after being in it for several hours. So, in choosing a new suit, you pretty much have to look at all the specs and cross your fingers for a great, comfortable, fit.

    I’ve never been happy with a tri suit/uniform before. In fact, last year the padding on my tri shorts was so unsatisfactory that I actually would get a pinched nerve in my leg on longer bikes. Terrible…I know! Plus, last year I wore a two-piece uniform and spent each race tugging endlessly on the top that just never seemed to stop creeping up. After looking at all the available brands and options a few weeks ago, I finally decided to try a suit made by a swimsuit manufacturer in hopes that I would find the fit familiar and comfy. So I ordered the TYR Competitor Tri Suit from Swimoutlet.com to use in Florida 70.3. And let me tell you, it was a GREAT purchase!

The Item: 

TYR’s Competitor Female Tri Suit with Front Zipper (there is also a version with a back zipper)

The Claim: 

Designed and engineered to meet the demands of triathletes around the world.

My Initial Reaction: 

    I ordered the smallest size they had (I like my suits to fit very snug). When I got it in the mail, it wasn’t all too difficult to get on and felt tight in all the right places, yet unnoticeable and unrestrictive for the most part. The front of the top is made of swimsuit material which means…YOU DON’T NEED TO WEAR A BRA! Amazing…I know! And as for the pad, it was thin but not too thin. However I initially feared that, since the back of the pad seemed a little bit wider than I was used to, that I would get chafing during the run. Fortunately, my fears were unwarranted.

My Opinion Now: 

The suit in action at IM 70.3 FL

    This has been BY FAR the most comfortable racing uniform I’ve used to date. I was very comfortable during the swim portion of the race since the suit fits just like a standard swimming kneeskin. Additionally, the back is made of a very light mesh-like material which allows for maximum movement and breathability both in the water and out. And, since the whole suit is made of very thin swimsuit material, the suit dries very quickly after the swim and provides just enough elasticity to not obstruct breathing and movement while still maintaining its compression-like feel.

    And as for the pad? I had little to no pain on the bike portion of the event and barely felt the existence of the pad on the run. Also, those “beaded leg grippers” kept the legs of the suit totally in place. I’m pretty sure this was the first race where I never once tugged or re-arranged my suit in any way.

The Price Tag: 

    Very reasonably priced at $120 on the TYR website and on sale for $89.95 on the Swimoutlet.com website