Transition is your time between swim to bike (called T1) and bike to run (called T2.)  You will have a fairly small space, about the width of a normal towel, where you will store you bike and keep everything you need for the race.  Most importantly, this is your space and your time to collect yourself during the race.

 

Choosing your transition space:  As you enter the transition (secured only for participants) there will be rows of horizontal bars called racks.  Each row will have a sign assigning that row to a certain series of race numbers, for example number 150 to 300.  You are able to pick any space along the length of your row. 

 

Setting up your space:  Get a towel – and I would suggest an obnoxiously bright, easy to spot colored towel – to lay down to mark your space and lay out your things on.  Your towel should be set up under and slightly to the side of your bike.  Laying out the items you need for your event orderly will help you through transition.  I always leave a little space at the end of my towel, closest to the aisle, that I can stand on to dry the bottom of my feet after the swim.  Next closest to the edge is the things needed first: my socks, bike shoes, sunglasses and helmet.  Furthest back is the things that are needed for the bike to run transition: running shoes, race number, baseball hat, and gel for my pocket.

 

Other things for transition:  This is your space.  Keep here anything you think you might think you would want or need.  I always have an extra water bottle for the intent of using that water to rince my face, pour on my neck, rinse my feet, whatever.  I also keep chapstick, sunscreen, tissues, spare contacts and glasses.

 

Packing it all up:  Find a bag big enough for you to easily carry all your things from the parking into transition will walking your bike.

I worked in marketing for many years.  There they always spoke of the four P’s for success.  In pharmaceutical marketing it got more complicated and was the five P’s.  For Surviving Strong, it is easy – we only have three P’s to worry about: Positive Peer Pressure. 

We all have some days that we don’t feel as good, maybe Murphy’s Law is in full effect or maybe you just didn’t get much sleep because the kids were up all night.  In building SS, one main goal is to establish a platform for proactive lifestyle changes – exercise more, eat better, feel more optimistic and appreciative of the day.   Sometimes we all need a little extra motivation or encouragement to get there. 

The saying goes that misery loves company, and it can be very easy to get sucked into a spiral of negativity and complaints.  But all it takes is one spark.  As easily as one person can change the atmosphere to sour, so can one change it for the better.   Let’s work to have SS be that Positive Peer Pressure.

Everyone has something to contribute.  Everyone can learn something from someone; everyone can teach someone something.  It’s not just about what you get; it’s what you give that in large part determines what you get out.  I am not saying that we can’t succeed on our own, but it is more fun to do together.  To support each other and elevate the whole is an amazing thing to be part of. 

Positive Peer Pressure.  It is easier to set a goal knowing that others around you are trying to do the same thing.  You are more likely to head to the gym, knowing a friend is there waiting there for you.  If you want to try something new, drag a friend so you can both feel a little awkward at first and laugh about it, learn and enjoy the experience.

Positive Peer Pressure.  With SS the bottom line is that we all have the same goal: to live as healthy and strong as we can.  We do this together to individually kick cancer’s butt, whether we have been diagnosed directly or our cells might be considering going rogue at some point down the road.  As a group, we stay on point, supporting each other and challenging each other towards our goals.  Along the line, we are building friendships, having fun and seeing just what we are capable of accomplishing.  We are also affecting those around us, creating wonderful examples to those that see us of all the things that are possible.

Positive Peer Pressure.  Be amazing!

We are eight weeks out from the NJ State Triathlon.  I kinda thought we had more time...I am denial about how quickly this year is flying by!  No worries, eight weeks is a great timeline for preparing for a sprint triathlon. 

We have pulled together a sample training plan for you to help you towards the NJ Sprint Triathlon this summer.  This is just a sample plan.  Review it.  Tweak it.  Make it work for your schedule and needs.  A few things to keep in mind:

• Ideally it would be great for you to practice in each discipline (swim, bike, run) twice per week.
• Come race day, you will spend about 15% of your time swimming, 50% biking and 35% running.  Last year the median time for all women on the swim was 12:55, bike 41:59, run 30:51; for all men it was a swim of 12:24, bike of 37:51 and run of 27:32.  
• Strength training twice a week is built into your plan.  Generally endurance athletes focus on lower weight/higher repititions during peak training seasons. 
• Brick training is incredibly valuable.  A "brick" is a training session where you complete training is two sports back to back with little rest in between.  In the plan are Bike/Run Bricks.  You will bike for the planned amount, hop off your bike and immediately go for a short run.  These bricks help accustom you to transition from one event to the next, training your legs while building overall endurance.

Happy Training!

It's here!  This is the preliminary version of our team t-shirt!  For the Unite Half Marathon, all participants and survivors will receive this great technical t-shirt.  (Supporters will not have "Survivor" listed, rather that space will remain blank.)

So what do you think of the new design? Post a comment here, or send me an email: Susan@SurvivingStrong.org

We are getting such great feedback in from all of you that have been sticking to your training plan, working your way to the Unite Half Marathon.  As we continue to build mileage, I am constantly being asked "How do I know how far I ran?"  There are lots of options for you from the super technical and cool gadgets (like a GPS or running pod) to the very accessible.  Let's focus on the easily accessible ones. 

Most likely before you head out you have a route in mind, something that you are familiar with.  If the route follow a street, you can simply drive the route in your car noting the mileage.  Another option for you, is to use one of the many tools that are available online that allow you to draw your route on a map and it will calculate your mileage.  Two sites I have used are MapMyRun.com and Gmap-pedometer.com - below are the links for each site for the group run we did on 01/30/10.  These are great tools to help you keep track of your training and progress (remember that journal we talked about in Running 101 - take a few seconds to jot down how far you went, how long you took, how you felt, and any other important points!)


http://www.mapmyrun.com/route/us/pa/morrisville/387126497857916662

http://www.gmap-pedometer.com/?r=3447610

I admit it.  It's not really a secret but here it is in black and white: running is not my favorite thing...BUT...it's starting to grow on me.

The reason is fairly simple - our group runs have been amazing!  The last few weeks we have been building our base preparing for the Unite Half Marathon.  Without fail we have people getting together for group runs every time it is on the calendar.  When I join in, I am met with inspired people who are not just making progress physically, but are finding a confidence in their ability to do what the set their minds to!  I am seeing individuals believing in themselves and it makes me smile!  Even yesterday, a group of ten met up on a cold (really, really, really cold) Saturday morning to run 5 miles, give or take.  Despite the cold (really, really, really cold) people finished with huge smiles, having run further than they had previously.  While a hot tea could take the chill away, nothing will take away that feeling of success!  And that is why running is starting to grow on me. 

If you have not had the opportunity to join in one of our group runs, check our calendar and see if one fits in your schedule.  The energy is contagious!  If you have been running on your own, let us know where and when and we can add it to our calendar so that some of your fellow SS teammates can come join you!

We have just about three months until the UNITE Half Marathon.  That is still plenty of time but you need to make sure you get out there!  As a guide, we have pulled together a general training plan to get you from here to that starting line.  If you missed Running 101, this plan incorporates a lot of what we discussed: building mileage gradually, building a base, working in some varied running, having one longer run day each week, and making sure there are rest days.  Take this plan and tailor it to your schedule and what will work for you. 
 

Remember that many of the training runs you will do over the next 14 weeks will be at a slow, easy pace.  Training for a race of this length requires endurance, so your body will need to get used to spending a lot of time on your feet.  You do not have to be running fast to build up this endurance, as your body will adapt to the overall time you spend running,   While it varies for everyone, think of the "easy" pace as one that you could chat with someone, a sentence at a time. 

 

This plan is just a guideline; use it as a guideline.  Tweak it to make it work for you and your schedule.  Join us for training runs along the line which will generally follow this plan.  Go at your own pace.  But know, the only way you will succeed is if you put in the time and effort.  Every step will make you stronger - mentally and physically!

If you are unsure of something or have any questions, let us know and one of our great coaches will get an answer!

Today was a great seminar for getting us off on the right foot, pun intended!  So glad that our participants had the opportunity for Dr. Chris to provide a computerized foot analysis.  For some, it confirmed what you might have already thought, and for others you learned something completely new.

In movement, many things are inter-related.  Knee pain and hip pain are often not really pain due to your knees or your hips, but rather some dysfunction in your feet or in your core.  But it is also a catch-22 in that pain anywhere is going to cause you to compensate which often leads to other tension spots and potential injury.

While everyone got a great foot evaluation, we had to rush through and condense some of the movement assessments and core work.  I wanted to take a bit here to summarize and review.  As always, any questions you can email me directly or post here - there is a good chance that a question you have might be on someone else's mind too!

Movement is about balance.  Think about it - walking or running is really just transferring your balance and body weight from one foot to the other.  The better your balance, the more effecient your movement...and the more effecient your movement the easier on your body and the more enjoyable a experience for you!

A key movement assesment is the Overhead Squat Assessment.  Don't be afraid of the mirror!  As you perform this movement, look at how your body is moving from the front and then from the side.  It is not just about completing the movement, it is about focusing on how you are moving.  Evaluate the key checkpoints; ask yourself: are my knees in line with my feet?  is my back arching?  am I leaning too far over?  is my torso running close to parallel with my lower legs?  are my arms falling forward?  are my feet still flat on the floor? Take the time to adjust and get the feel for the correct positioning.  Accept your limitation and be patient; progress will come.

Movement Prep before running:  Start with walking knee lifts.  Words can't quite do justice to the movement so I have attached a link to a video.  The movement might be a little  awkard at first, but stick with it.  Stay focused on standing tall with your abs engaged, shoulders down and head tall.  As you lean slightly forward and come down, try to focus on landing on the midfoot. 

To build a little additional heat and get you ready to run, try a few leg switches.  Standing tall, abs engaged and shoulders down, begin movement by lifting one leg up so that your thigh becomes parallel to the floor, knee bent at roughly a 90 degree angle.  Quickly switch legs so that the other leg is lifted.  Focus on maintaining balanced and contolled movements.  After several repetitions move on to a switch return.  Begin in the same manner but instead of alternating legs, quickly perform a switch and then return back to the original starting position, with the original leg lifted and hold for a few seconds.  This is great prep for running!

Strengthening:  As mentioned today, stop thinking about your "core" (such a fashionable term now-a-days) as just your abs.  Think of your core now as that part of you that isn't your head, arms or legs!  Especially as we discuss running, your pelvis/glutes/hips are crucial.  (Check out this article on stability - with attention to the section on hip stability.)  Two of my favorite movements that build strength and balance are:
1) Squat to single leg:  With feet hip width apart, sink into a squat using good form.  Slowly shift your weight into your right leg.  While remaining in a squat position, lift your left foot just off the floor.  Keeping your balance, straighten your right leg to a standing position.  Repeat alternating sides.
2) Glute bridge:  Begin by lying face up, knees bent with your feet flat on the floor.  Lift your hips up off the floor until your knees, hips and shoulders are in a straight line.  Hold this position for several seconds before lowering back to the ground.

Happy New Year!  The UNITE Half Marathon is a few months away still, but the training has begun.  The biggest question I keep getting from folks goes something like this:
    Q - So where do you run in the winter?
    A - Outside.
    Q - Really?
    A - Really.

As I write this we have wind gusts into the 40s making the wind chill around 0.  And while the conditions outside can definitely be considered blustery, it isn't normal for us this time of year.  I admit, I skipped my run today because of the wind, but on most winter days it is actually really nice to get out there for a run.  We're usually so cooped up in the winter that the fresh air is just that: fresh.  The trick to running outside is to be prepared, so here are a few tips:

What to wear:  Think layers - starting with a fitted base layer.  Performance fabrics - dry wick - are great for layer and help wick sweat away from your skin.  Having the layer closest to your skin also adds a little compression and helps maintain your temp.  You can layer over less fitted clothes if you are self-conscious, so no worries.  Generally speaking, take the temperature outside and add 15 - 20 degrees and that is the temp you want to dress for.  You will feel a little cool when you first head out, but that will change after a few minutes. What I usually wear for a temp somewhere just under 40 degrees: 

• Fitted t-shirt, fitted long sleeve shirt, windbreaker/pullover 
• Running tights (aka super fitted pants)
• Hat
• Gloves (they actually have runner's gloves with a neat patch designed to wipe your nose - admittedly, very practical)

What to do:  Consider some light warm up inside to get the blood flowing and build a little heat before heading out.  When the weather is colder, don't worry so much about your pace but rather focus on just getting out there.  Pick a route that you are familiar with.  Particularly on colder days, pick a route that doesn't take you too far from your home or starting point.   Be mindful of your footing, keeping a watchful eye out for ice and uneven surfaces.  When you get in from your time outdoors, change into dry clothes quickly.

Don't stress about running outside.  If the conditions are not good, you can opt for an indoor workout.  The main idea is to get moving.  However, on those crisp winter days, don't be afraid about getting outside and taking your workout outdoors into the fresh air.

Some other resources to check out:  Runner's world has a whole section on running in the colder weather, of course many of their tips are for really, really, really cold weather but still some great insight - http://www.runnersworld.com/article/0,7120,s6-238-267-269-11386-0,00.html 
Others articles to check out:
http://www.marathonguide.com/training/coachmindy/runninginthecold.cfm
http://www.drpribut.com/sports/spcold.html

A few days ago we celebrated Thanksgiving - the official introduction to the bustling times of the holiday season even though the stores have been trying to convince us since Columbus Day.  For me, November was quite a month even before Thanksgiving got here and was filled with many things to be thankful for.

This month marked five years from my initial cancer diagnosis and surgery.  Wow!  At the same time it feels like it was yesterday, and it feels like it was a lifetime ago.  My life was changed forever, and so was the life of everyone close to me.  I have been asked by several of you for my story and it is now posted on our website here.    My story is not that different from other cancer survivors.  I was in shock, petrified, angry, scared.  I was told by the doctors how bleak my chances were.  I went through the treatment that made me sicker than I ever thought possible.  I was happy with my life before cancer, but I can stand and say that I am happy with my life after cancer.  I am not glad that I got cancer, but I am proud of what I have done with this experience.

Also this month there was a lot of commotion about changing the guideline for detecting breast cancer through mammograpy.  Within cancer advocacy groups, this recommendation is feared to be the first of many changes to the use of early detection techniques for various other cancers such as prostate and cerivical. There is so much about cancer that is unknown.  I personally find it difficult to comprehend how we can be denied access to screening, though not perfect, because it doesn't save ENOUGH lives. 

It all comes back to our individual need to be proactive with our health - and using fitness is undeniably beneficial.  As we head into the cooler weather and the business of the holidays, make sure you are taking some time to take care of yourself.  Strive to get your workouts in - your body and your stress level will thank you.   Take a few deep breaths every day to keep focused on the joy of the season, the spirit within you and the wonderful people around you.


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