Last week I went to spend a week with my father in California for his 86th birthday. Since I live in Italy it’s quite a trek for me to get there and back, but it’s totally worth it. I love having quality time with him, it’s always an intense week together. I’ve been doing this for a few years now so we have a sort of routine worked out. The places we love to go browse through, Christmas shopping for my family, the restaurants he likes to eat at.
I also have my personal routine too. My transcontinental flight always arrives in the early afternoon and I arrive at his house just in time for an early dinner. Then I struggle not to pass out before 9:00 p.m. so that jet lag doesn’t mess up my sleeping schedule too much. But I always wake up at 4:00 a.m. and then try and stay in bed for another hour. Thank goodness for the Starbucks just three blocks away that opens for early morning workers! I put on my running clothes, go have a cup of coffee and use the free wifi to call my husband. Then I’m off for my early morning run.
When I’m on a quick vacation like this one I usually employ the Bare Minimum Running Plan. The BMRP has you choose a time or distance that you will do every single morning before the rest of the vacation crew wakes up. The daily movement keeps you fit, helps you ease into a new time zone and takes care of any excess eating (within reason) while on said vacation. For this California vacation I chose 5km as my morning run distance.
My Dad’s house is close to a bike trail that stretches from Santa Rosa all the way to Sebastopol. It runs along a creek and has vineyards on the other side of the trail. It’s part gravel, part pavement with wooden bridges that cross over the creek going west and south. It’s lovely and I always look forward to my morning run. This year it was fun to take my iPhone with me and try and find something different to photograph every day.
Not only did I find something different every day, but I noticed that with just a slight change in time or temperature everything seemed to change. Simple nuances. The light was different, there would be frost on the plants. One day my hands were fine, the next day I had to keep warming them up from the morning chill.
I mixed up the 5km each day. One day it was a 1km warm up and then 4 x 1km at a medium pace. Another day it was fartleks throughout the entire distance. My last day there it was just a plain ‘ole 5km run.
Afterwards I’d walk back to the house where Dad had already put on a pot of coffee. We’d sit and chat about the morning news and plan our day. Now I’m back home and am back to my regular training program.
Right away I went and ran a jetlagged ten kilometres and I have to say, though sleepy eyed, I felt stronger than ever. That’s the power of consistent running while on vacation.
In the weeks leading up to Ironman Emilia Romagna I was nervous without knowing why. I kept asking myself why I should do this race if the mental preparation was going to crush me. The training was going well, but the summer heat just never seemed to end.
Training in August, when I had the most mileage, was the hardest. I struggled with perpetual fatigue that would not go away. If they’d told me they’d changed the date of the race to August 20th I would have said yes, I’m ready to do this. I was that tired of swimming, cycling and running.
But in September, the weather took a cooler down. September 23 arrived in the blink of an eye.
I went to Cervia on the Thursday before the race so I could prepare without rushing. I booked a hotel 400 meters from the finish line, a perfect location. On Thursday evening I went with another American friend racing to the athletes welcome dinner. It was amazing to be surrounded by so many foreign athletes, 70% of the field!
Friday morning I went for a test swim in the Adriatic. The water was cool but not cold and with minimal waves. I brought my bike to check-in, first checking the wheels. I put my transition bags in place and then went to the train station to pick up my husband Piero. We had a romantic dinner in a local restaurant and then it was early to bed ready for the 5:30 a.m. alarm.
I couldn’t wait to start the swim. This year I had changed my training approach by focusing a little more on the distance. The workouts still consisted of drills, progressions and intervals but the total mileage was never less than 3000 metres. At the start I self seeded myself at 1:20:00 – 1:30:00 because I’m an honest competitor. I noticed that 89% of men were almost all crushed into the faster times…
As soon as I dove in the water I was surrounded by all those “fast” males. I’ve done an infinite number of women only starts, and men are just animals in comparison. One guy was doing a backstroke after only a hundred metres. I got kicked in the head a few times and even found another athlete holding onto my hips. I had to stop and ask him to cut it out. I tried to stay calm and remind myself that we’d all thin out after a kilometre or so.
In the first 2,200 metres the sea was pretty calm andI could swim easy. The buoys were visible and well positioned so you always knew where to go. I still saw swimmers left and right of the line they should have been following. I tried to concentrate on keeping a straight so as not to add any distance.
We did an Australian exit and then dove back in the sea for the last 1,600 metres. This is where I came upon “Frogman”. He was doing breaststroke for the entire distance. I have to admit that he was good at it. It took me at least five minutes to pass him, but while trying he kept swimming in my direction and kicking me sideways. The waves had increased and I had to sync my breathing to avoid swallowing the salt water.
When we finally made it to the end I took a peek at my watch. I’d finished in 1:15:09, a PB for that distance!
The distance from swim exit to the end of T1 was almost a mile. You really couldn’t waste any time there, so running was a must even for the transitions.
This year I’d decided to use a one piece for the whole race. I just needed to changed my shoes and add a cycling jersey. This had two functions: keep my tummy warm and carry my nutrition in the deep back pockets. Dressed and ready to face 180 kilometres, I grabbed my bike and exited T1.
I got on my bike right after the red line and heard my front wheel go flat. I remember saying, “No, no, no, no, noooooooooooo!!!!!” Or something like that…
I went into total panic. There were tears. Repairing a flat had always been a group project done while laughing and having fun. There was nobody there to help and I was on my own. I asked the race referee where the bike mechanics were but they just indicated where the pumps were placed and told me to get out of the way.
Still in panic mode and with hundreds of triathletes flying by me, I desperately tried to think and process what I needed to do.
“Set aside your emotions and concentrate on what you need to do to get yourself out of this situation. THINK!!! WHAT DO YOU NEED TO DO NEXT?”
I slid the tool kit out from under the bike seat. I opened up the tire and pulled out the tube. Then another few minutes of panic. Thoughts flew through my mind about Karma, life lessons and the fact that nothing grave, dangerous or important was happening in that precise moment. I have friends going through some really difficult life situations right now. This was not one of those. It was just a flat tyre that needed to be repaired. That’s it.
Suddenly, someone from the race organisation appeared with a smile on his face. He gently took my arm and told me that the bike mechanic was now waiting for me just a few feet away.
In two minutes the bike mechanic finished the job that I’d clumsily started. Twenty-two minutes had passed that would be added onto my final time, but at least I could get on my bike and start my race again.
The bike course was surprisingly beautiful. We passed by a lagoon filled with pink flamingos. On the highway portion you could pedal fast and fluidly. At the turnaround in Bertinoro there was a steep hill that broke up cheater drafting packs and cut out the monotony.
In any case, when you got to the top of the 15% grade (a lot of triathletes simply walked it), there was a nice long downhill where you could recover some time and energy. The course was completely closed to traffic and with some great cheering sections along the way.
Was there any drafting going on? Of course there was! At kilometre 150 I came upon the scene that made me laugh the most. On a straight and windy section an M60 Italian triathlete (you could read it on his bib, facing back) was drafting off a Danish guy. With just a few inches between their wheels the Italian nervously checked behind every ten seconds to make sure a race referee wasn’t coming to disqualify him. What are you going to do? To each his own race!
There’s always a moment during an Ironman when you start to feel weary of being on the bike, but then you remember that a marathon awaits you! So those last few miles on the bike are a bittersweet pleasure. I was ready to see my husband, interact with fellow triathletes and greet my friends that had come to enjoy the show. Bring on the marathon!
To the first people I saw on the run course (Alessia, Piero, Alina…) I immediately started whining: “I got a flat tyre!”.
Rightly so they reminded me to focus on the here and now. I was now running. The past was the past.
My tummy felt right on the edge so I knew I had to be careful with my nutrition. The idea of sweets repulsed me whereas I was craving anything and everything salty. I looked at what the first aid station offered and formulated my plan. A piece of banana with a few pretzel sticks washed down with water for the first half of the marathon. In the second half I’d add watered down cola to get a bit more sugar in circulation. It turned out to be a winning formula without any pit stops.
The run course was lovely and with scenic variety. I baptised the nicest section, “The Magic Forest”. It was a pine forest with amber coloured bulbs strung up through the trees to light the way for an entire mile. I made a pact to run the entire length of The Magic Forest. It was easy to do, losing myself in the pine scent and the silence of the night. When the runners entered The Magic Forest they’d talk in hushed whispers until they were on the pavement again.
I walked and ran without any decision on how or when. I know that you can’t walk for long distances or else you’ll lose too much time. I walked 100 metres and ran 400 metres. I alternated 100 metres of walking with 100 metres of running. Any combination to get myself moving forward.
I walked for a bit with my friend Alessandro, then I walked with Massimo who I hadn’t seen in years. I saw Alessia, Daniela and Alina on each lap. And then always Piero. Just his presence had a calming effect on me (insert hearts…).
The fourth lap was my fastest. I thanked all the volunteers, I said goodbye to The Magic Forest, I waved to all the diners at restaurants in the Milano Marittima and with pure joy I ran down the chute to the finish line.
Alina snapped this beautiful photo at the finish line and she gave me my medal. But when I exited the athletes garden, that’s where the biggest surprise of the whole day awaited me.
My dear friend Mauro Mongarli, his wife Marcella and their daughter Laura had come to see the race. I met Mauro in 1997 when I raced my first Olympic triathlon in Forte dei Marmi. He’d generously given me advice on how to prepare for and race a triathlon. I hadn’t seen him in ten years and if I hadn’t become covered in salt and sweat I would have given all three of them the biggest hug! True friendships like this are really precious and I don’t take them for granted.
A week after Ironman Emilia Romagna, I’m still in that dreamy state where you feel like you’re on a cloud all day. I relive the positive race moments and I’m still enjoying an endorphin high.
People have asked what I’m going to do next and if there’s another Ironman in my future. Right now I don’t have an answer. It’s a great race, I love doing it, but it takes a lot of physical and mental preparation. For now I’m enjoying the extra time with my family, lounging on the couch while we watch a movie together, without me falling asleep from exhaustion.
Total Time: 14:49:19
6° place out of 17° (in age group F55, of which 3 DNS and 5 DNF)
Yesterday as I was doing some social media scrolling I came upon a paid Facebook advertisement that caught my eye. It was a targeted advertisement about a running app. I was only able to snap a screenshot but I wish you could have seen it.
It featured two semi-deranged looking, well endowed young women in front of a green screen with a row of treadmills projected onto the backdrop.
What caught my eye was the very first phrase in the advertisement: “For someone who doesn’t like to run, this app is great…”
This is going to be a short post here because my only message is this:
Movement for me is about connecting with myself and feeling joy. I love riding my bike because it brings me to places near my house that remind me of the sights and sounds of my childhood in California. Open water swimming is the same; I spent so many teen days hitching a ride to the coast just to spend time in the freezing Pacific Ocean. The minute I smell that salty air I am ready to dive in and experience exhilaration. Running is a mishmash of emotions that span from happiness to frustration and back to an endorphin high (hopefully!) If I’m lucky I get all three in a forty minute time span, but I’ll take all or one any day.
When someone comes to me to start a running programme I ask that they follow it for at least eight weeks (twenty-four workouts). In two months time they’ll be able to complete 5k and then decide if they truly like running or not. Some begin a lifelong romance, others never click with the running groove and that is fine. There are so many fun and wonderful sports and movement programs to discover, why should anyone insist on doing something they don’t like?
Are you worried about burning maximum calories (insert flame!)? Any sport or movement will do that for you if you’re enjoying yourself at the same time.
The important thing is that you go out and find your thing, whether it’s kicking boxing, hiking, tap dancing or Crossfit. It’s all good as long as you’re moving and you love it.
In the last year there have been a lot of trending articles in the fitness world on what the experts now consider to be the best way to stay fit and in shape. It’s hard to keep up with their ever changing minds! One year they advice us all to practice yoga, and the next year slow walking down dirt paths in nature is the new nirvana. But lately I’ve seen the experts in the different sports spheres agree on one practice: running for brief duration at a very intense speed. In other words, running fast.
Most beginner runners tend to train at a running speed that is well within their comfort zone. Part of this has to do with experience. They don’t know how to handle themselves when their body is screaming for more oxygen (breathe!) and they get alarmed when they feel their heart beating faster than it usually does on those slow and easy workouts.
But learning to run at a more intense speed, even for very short distances, is the fastest way not only to improve your running but to get in better shape. You can insert these exercises (one at a time!) into your training plan once a week. Start off each session with 30:00 minutes of an easy warm up run, you know, that lovely comfort zone you love so much. Then to finish your training session add on one of these exercises.
The incline of the hill doesn’t need to be steep and you can start out the running distance at about 50 meters. For your recovery walk slowly back to your starting point at the bottom of the hill.
The sand will give your body extra cushioning and at the same time slow you down. This again can be a distance of 50 meters or if you’re feeling up to it, 100 meters. You can run with your shoes or be adventurous and go barefoot. Be aware that this is harder than it looks!
Did you used to jump rope as a child? Then you probably still know how to do it. Start with twenty double jumps while slowly turning the rope. Remember that the speed of the rope is in your control through your wrists. Between sets you can walk for a minute or run slowly for 200 meters.
Once you’ve done a few weeks of sprints or jump roping you’re ready to try running for longer distances beginning with 500 meters. Try six intervals with two minute recovery periods between each. Time your runs so you can get an idea about how fast you’re running and if there’s improvement from one session to the next.
The almighty 1km “test” is simple to do. Run fast for 1km and time it. I like having my runners do these often just to get used to throwing in a fast pace every once in awhile. In just a few minutes you can see exactly in what kind of shape you’re in once you know what your base 1km speed is.
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