Red Carpet & 22 Years!

Dancing + dress-up? Yes please!!

I had a great time this weekend helping Dustin Maher celebrate the release of his book Fit Moms for Life - How to Have Endless Energy to Outplay Your Kids during his red carpet book celebration.

About 150+ of us:

- ate,
- danced,
- posed,
- laughed and smiled,
- while we supported and celebrated our fitness journey.
Dustin's done incredible things with his business and I wish him the best with his new book! Learn more about the book & watch the book trailer at http://dustinmaherfitness.com/.

I love dressing up and dancing, so I was totally excited to attend. I bought this dress knowing it was similar to a dress I wore to a formal in high school, but comparing the pictures now, it's fun to see how my taste is similar 22 years later! :-)
- Both dresses are: blue & mostly one-shoulder, have ruffles, are asymmetrical and were fun to dance in!
- Both photographers cut off my legs/feet! :-)

It's fun to look back while also taking time to celebrate the now!
Happy 2012!
Questions for You:
- Do you like to dance? If so, when was the last time you did?
- Any dress-up occasions this year?

Lake Mills Sprint Tri 2010: 2nd Athena!

Last weekend I was happy to compete in my first sprint tri of the season. Yippee!!!

The Lake Mills Triathlon is a .25-mile swim, 16-mile bike and 3.2-mile run. It's the first of three local sprint triathlons included in the Wisconsin Triathlon Series. The weather was cool (low fifties) and fortunately the rain held.

This was the third time I've done Lake Mills (2005 mom of two, 2008 new mom of three). The bike segment was new, same distance (16 miles) but was a new route due to construction.

Results 2005, 2008, 2010:
2005: Swim: 14:22, T1: 3:16, Bike: 57:31 (15.65), T2: 1:11, Run: 35:17 (11:02/mile)

overall 1:51:35

2008: Swim: 12:18, T1: 2:55, Bike: 54:21 (17.6 ), T2: 1:02, Run: 35:39 (11:08/mile)

overall 1:46:12

2010: Swim: 11:21, T1: 1:45, Bike: 56:02 (17.1), T2: 1:03, Run: 30:48 (9:37/mile)

overall 1:40:57, 2nd place Athena Division! :-)

Race Day Notes & Thoughts:

prerace - : I left my sunglasses in the car. Ken went to get them while I juggled holding my youngest who was having a tantrum while my middle son had to pee. Not ideal pre-race bubble of calm!

prerace + : Someone pointed out a park bathroom with real toilets, so I skipped the super long port-a-potty line and traded up for a real bathroom trip pre-race.

Swim: The water was warm and choppy. The air was colder than the water, so I hung out in the lake after my warm-up. They combined the Clydesdales & Athenas in Wave 9. My mom noticed I picked a fine group of athletes to line up behind. (picture: me in pink goggles) I hit the beach around 10:30, though I didn't cross the timing mat until after 11 minutes. I was hoping to be under 10 minutes, but I had issues swimming straight on the way in... Ken was annoyed watching from shore & took this picture (above) to show how far off I was. That splash all by itself to the left side is me. I started off well, even with crazy arm (picture above), I managed to sight OK in the beginning of the swim.

T1: Great transition spot and I was happy to cut time over my T1s in 2005 and 2008.

Bike: I have zero bike pictures. Ken didn't recognize me each time I came through transition and with three kids along, he was busy. My sister saw me each time. Thanks Sue & family for coming! I heard your voice several times! The bike felt good. I was hoping to average closer to 18 mph, even though it was a new route, so I was a little bummed to get ~17mph.

T2: One second slower!!!

Run: I chased down another Athena during the second half of the run. I didn't know how many other Athenas were ahead of me, but I wanted to pass her. I wasn't sure if she'd have a big kick in the last 1.5 miles and push my pace, so when I passed I tried to give a little, "there's no way you'll pass me back" attitude. I didn't say anything or make any motions, but I imagined speaking those words in a loud voice as I ran by while using rock-solid form.

I did try to stay in the moment during the bike and run. I was thrilled to cut almost five minutes off my run time, especially good since I've focused the least on the run segment itself. Dustin Maher's bootcamp workouts + Jessi Stensland's MovementU both helped me improve, especially glute bridges, partner chariots, step-ups and rapid response. My swim coaches Katie & Nick are amazing. I love Thursday morning Fun Club.

After the race Ken commented on how my body type has changed. He said he was looking for a different shape on the bike and run segments and that's how he missed taking my picture.

See photos above: me with dark short hair & pink hat/top at Lake Mills 2008 and me in blue outfit at Lake Mills 2010. I was very happy to be racing BOTH years!

I was THRILLED to receive my first award. Last year I took third at Devil's Challenge in Athena, but I didn't know it, and left race site not knowing I'd won. This year at Lake Mills I took 2nd in Athena (At this event Athena Division means I weigh 145+ pounds. It's the athlete's choice to register as an Age-grouper or as an Athena).

When I walked up to get my plaque the announcer said, "Look at that smile, she is SO excited to win an award!" And I was! I was surprised how nonchalant or uncomfortable most other award winners were. Actually many of the athletes who won, win all summer long. Amazing athletes!!

But for me it was a good reminder to celebrate!

To smile and be happy, to enjoy this simple sport that brings me joy.

It's funny how something so basic can be the hardest part of my finish-line experience. I'd rather hit "stop" and review the ways I could save time or frown and wonder where I'd place if I registered as an agegrouper. JOY stealers!!!!

Be careful people. Protect your race-day experience! There is value there, no matter what, even with a DNF. (2x for me, another post.)

It reminds me of this clip:

http://www.youtube.com/watch?v=MEGSiX0JA-s

It's tradition in our family to bite the medal post-race. Most triathlons now give tech t's instead of medals, so I bit my award.

Photos by Ken, my hubby. Thanks!

Other tidbits:

- Someone lost their bike seat and rode 4 miles without it! Race support found it on the course.

- Someone crushed a small rabbit with their bike tire... ew.

- I dropped my water bottle by mistake, first time during an event.

Questions for You:

- When is your next race?

- What did you feel like winning an award?

- What's the first thing you think of post-finish?

New Socks & A New Salad! Thanks Dustin!

For the past six months I've spent the cool early mornings getting stronger via Dustin Maher's Fit Fun Bootcamp program. I'm lighter, stronger and more fit -- but I expected those things to happen!

Some surprises:

- How light I feel emotionally! A new friend called me ditsy this winter during class, totally cracking me up. Most people would NOT associate me with ditsy, but I can't help being happy when I'm working out with friends. And sometimes when I'm a little tired, and have sleepy mommy brain, funny mixed-up words tumble out!

- Awesome new socks! One of my new bootcamp friends named Trish brought me knee-high socks with cool dots on them! I ♥ getting presents - what a fun & supportive community! Trish has lost 68 pounds and eight inches off her waist! And she does amazing one-armed pushups even in formal wear! Learn more about Trish & Dustin in this news clip.

- I'm doing better with sugar! I stopped buying soda. I drink it occasionally at others' homes, but avoid it most of the week. I'm weaning myself slowly off intense sugar, though I think I'll always ♥ buttercream frosting on birthday cakes!

- I'm enjoying new food. I love trying new things! I've recently made my own Lara-like fruit bars, discovered what Quinoa is thanks to Jessi Stensland & today I made this great crunchy yummy salad after seeing Dustin Maher's blog post. *I used olive oil & vinegar. Check his post out for more great recipes!!

Thanks Dustin & fellow bootcampers! I love these surprises & positive changes. I can't wait to see what's next!

Questions for You:

- What's surprised you recently?

- Do you have cool socks?

- What recipe should I know about?

pictures by me

Activate the Caboose! Glutes & Clams

As a writer, I love to read. I'm usually in the middle of a few good books, savoring some bit by bit and skimming others. This week I'm rationing one chapter a night of What I Talk About When I Talk About Running by Haruki Murakami. I'm loving it. I'm going to buy it for my Dad for his birthday. My Dad taught me how to run.

This is a picture of him trying to teach me how to run. It was taken back in our old Minnesotan neighborhood. Most of the time we laughed because I ran like a stick person, with straight arms and clenched fists, no elbow bend at all. Though in this picture I have tons of bend in one arm, but the arm-leg swing matchup is messed up.

I remember those lessons, along with many practice runs searching for balance on my 2-wheeler. *See that huge orange fire hydrant, I hit that while riding my bike. I finally did learn how to ride my bike. It helped that my little sister started riding hers first--before me! Not right!

Later on, I ran a lot as a soccer player, and then as cross-training with the crew team at UW-Madison. Technically I knew one thing about running--I liked doing it. My speed's changed (+/-) over the years, my elbows bend and my hands are more relaxed. But I have a ton of room to grow--what a great spot to be.

Recently I took Jessi Stensland's excellent Swim-Bike-Run MovementU workshop. We did a lot during the eight-hour session (dynamic warmups, movement prep, movement sessions, regeneration and recovery & snack & lunch)!

I loved many things about learning with Jessi:
- She's passionate about her subject and about helping athletes of any level learn more about their bodies and how to move well for life.
- Most of the drills were new to me and I struggled with some. But Jessi had tons of cue points ready when I needed them. Small little points helping me find that mysterious midfoot or relax my back extensors.
- I was shocked when she immediately figured out the real issue I was having with box jumps wasn't the jumping motion itself, but instead I was worrying about the landing... how did she KNOW my secret fears?!

We focused on points of power and where power comes from in the body. First we looked at the pillar and stabilized our spine by:
1- Activating the Transverse Abdominus. This I could do. Last summer, Bob Seebohar had us contract our TVAs during his entire session at the USA Triathlon Coaching Clinic. And I do a lot of vacuums thanks to trainer Dustin Maher and his effective exercises. *See Dustin demo the vacuum.
2- Activating the external obliques to keep ribcage parallel to spine.
3- Extending through the thoracic spine, cue-push the top of the head toward the sky. I love this one, it feels good to lift up and decompress through my crunched neck area.

Jessi led us through many movements. My best test exercise was the clam shell. Like this with a mini band around the knees. I've always loved the clam shell, so I was happy to do it correctly without activating my ITband. Fire the glute!

The glute bridge test was difficult. Jessi worked with each of us on the bridge, making sure we could perform it with neutral spine. I can glute bridge all day but not with neutral spine. Other athletes moved on to glute marching, but I'm going to focus on the glute bridge for awhile.

If I can figure out how to activate and use my glutes, I'll be stronger & faster. Currently I'm working on body awareness on the bike and run, specifically thinking about those glutes. When I'm running I call it "firing up the caboose" and sometimes it makes sense I get it and can feel the difference. So for now, that's What I Talk About When I Talk About Running.

Basically I need to change from a stick-arm runner to a glute-charged athlete. I know I have LOTS of power in my glutes. When I can activate them & use them efficiently, it'll be a good thing. Thanks Jessi!

photo: the caboose from our train set.

Read more MovementU user experiences:
http://www.jeffcubos.com/2010/03/14/goingbacktoschool/

http://www.examiner.com/examiner/x-14358-Dallas-Endurance-Sports-Examiner~y2009m12d7-MovementU

GLUTE BUILDERS:
- 3 Power Exercises to Strengthen Your Glutes from Inside Triathlon.

- From active.com Weight-room Workouts for Cyclists Part One. **I love deadlifts! And I'm encouraged to read in this article "deadlifts also strengthen the thoracic erectors, upper-back muscles that keep us more upright and pain-free from shoulder and neck problems due to poor posture." Double-bonus!

- 6x Ford World Ironman Champion Dave Scott talks about getting aero on the bike and how the glutes must be the firing system in this great active.com video.

- Rudy Garcia-Tolson fired his amazing glutes 140.6 miles in 2009 becoming the first double above-knee amputee to finish an Ironman. Read Lee Gruenfeld's profile of Rudy's race experience and turn to p. 58 of the April 2010 Triathlete Magazine for a profile featuring Rudy and his coach Muddy Waters. I'd love to meet Rudy one day, so inspiring!

- This research snippet looks at patterns of leg muscle recruitment in cyclists. There are 91 cycling-related items within the Journal of Electromyography & Kinesiology's site.

photo: What a fun, great group of athletes! I hope to connect with you all again in the future. I'm second from the left, black coat, blue shirt.

Questions for You:
- Can you "fire up" the glutes?

- Do you love the clam shell?
- What's your favorite glute-builder?

The Crazy Football Move & Help from Jessi Stensland

This winter I've enjoyed attending Dustin Maher’s Fit Fun Bootcamps. We do a mix of hi-intensity intervals with weights, core work and cardio. A few times this winter we did a simple looking exercise that I had trouble with.

You roll on your back in a football and next go into a standing jump. (The woman in this NBC15 news clip with Dustin demonstrates the exercise “jump up-roll back-jump up.”)
http://www.youtube.com/watch?v=AGxPC_DvNXI&feature=player_embedded



To modify I could use my hands to help move from sitting to standing, but I still had issues. It was a little easier if I could cross my legs. I was thinking about the individual movements involved in this exercise and I thought of Jessi Stensland & MovementU. So I asked for help!
Sara: What MovementU principles or performance exercises would you apply to help me improve? I have tight hips and very tight Achilles tendons.

Jessi Stensland:
Great question Sara!!
I watched the video and then proceeded to do the exercise myself, since its not one I normally do. I did it, but it definitely took some body awareness as to what was going to get me through that motion properly. No matter what movement you want to do, whether the Jump Up-Roll Back-Jump Up or a proper running stride or pedal stroke, the same principles are going to help you perform the movement more efficiently and powerfully. We talk about all of this at MovementU. Here’s how I would apply it in this case.

In a nutshell:
1. Self-massage ‘tight’ soft-tissue (muscles, tendons, etc) to increase mobility of your joints.
2. Stabilize your spine with your abs.
3. Use your glutes.

You mentioned tight hips and Achilles tendons.
Before you even begin to move, you’ll want to do a bit of self-myofascial release (in other words, self-massage) to get the blood flowing and loosen up the tissues surrounding the joints. This way you’ll increase the range of motion in your hips before you even move. This can be done with a foam roller (TP Therapy’s new GRID is killer!) Take a couple of minutes (or more) rolling out some of the soft-tissue attached to your hips. Depending on how much time you have, roll out any/all of your lower back, glutes, quads, hamstrings, IT Band and even abdominals (I sometimes use my own hands for this.) Also, for your Achilles tendon, be sure to roll out your calf muscles as well. We review self-massage techniques in the recovery session at MovementU.

To increase the mobility in your spine a bit more, get on all fours and actively flex and extend your spine 5-6 times. The flexibility through your spine will affect your ability to get your body mass in the proper position over your feet, so that you can then push up strongly to reach the standing position.

Next, your ability to keep your spine stabilized is key. At MovementU we talk about this extensively. You want your abdominal muscles active throughout the movement. You’ll have a lot better control of the other parts of your body and get the most out of your muscular strength if you are able to do this.

A great way to train this is to practice maintaining a neutral spine throughout all of your movements both in life and training. To doing so, you must turn on your abdominals and you keep your back extensors relaxed. Here is a great article that explains neutral spine: http://fitnotes.net/neutral-spine-awareness-and-ma.html
Activate and strengthen your abdominals in the proper movement patterns during glute bridges, lunges and squat patterns (using single and double leg and varying depths…going as deep as you can while maintaining neutral spine.)

Once you stablize your spine in the movement, you’re going to want to rely on your prime movers, your glutes, to get you from that seated position to standing, and ultimately jumping. Your ability to use your glutes is key. Its another hot topic throughout the day at MovementU. You’ll want to make sure they’re working for you by activating them with those same exercises: the glute bridge, lunge-in-place or squat. The lunge is a great way to increase hip mobility and help you use your glutes at all ranges of motion, like you’re trying to do in this movement.

Tying it all together…to perform the Jump Up-Roll Back-Jump Up:

1. First, momentum and some abdominal strength will get your body into the first position. Your core abdominal muscles should be strongly engaged throughout the entire motion.
2. Next you’ll stabilize with the glutes as you start pushing through the heels, and continue using your glute strength, while still engaging your abdominals, as you roll from your heel to your midfoot and finally through your toes to perform the jump.
3. Ultimately your joint mobility, abdominal strength and glute strength will be the key players. Learn lots more about them all at MovementU!!
   
   Jessi Stensland is a professional endurance athlete and movement specialist. See class schedules at http://www.movementu.com/classes.html. Watch this short video to get a sense of what MovementU is like.
   

Questions for You:
1- Can you do the crazy football move?
2- Do you practice neutral spine?
3- What would you like to know more about from this post?

Thanks Jessi!! I can't wait to attend MovementU next weekend!