The Triathlon Rx

And I promise… I mean that in the best, nicest way possible.

First of all, I hope everyone had a nice long weekend to recharge, spend time with the fam, friends, and get a little R&R. Whether that means running & racing or rest & relaxation is up to you! I didn’t race, and I had a definite restFAIL, but the running and relaxation were accomplished! I had a nice 10 miler with my good running buddy on Sunday – his last LR before the Minneapolis Marathon this weekend. And I also had a great relaxing run with my mom for a total of 11 miles on Monday. Killing two birds with one stone.

No three day “weekend” for me, as I worked every day. Good thing I love my job!! The highlight of my weekend for sure was watching the Minnesota Twins game on Sunday at my mom’s house. She made a comment around the 5th inning, and she made me promise I wouldn’t “put on the website” … but I can still say that lady is hilarious. Are you sure you work at an elementary school mom? Love. YOU.

post-race conversation about “the stick” – mama got jokes.

Anyways, unlike many others, this post does have a point. And that would be Using Your Friends. By that I don’t mean using them to score their employee discount, free tickets to a game, or their man. No, I mean using your friends to your training advantage. Whether you consider yourself an athlete, or just someone who is striving to live a healthy lifestyle, chances are you have friends who think along the same lines. If you don’t, maybe you can bribe encourage a friend to tackle a race, a new distance PR, or a healthy goal with you! Not only is it quality time with your buds, but a lot of people claim that they can work harder/longer when they do it with a friend! (twHs…)

I’m fortunate enough that being part of several teams and training groups, I almost always have someone to train with if I want the company. Depending on what kind of workout is on tap for the day, I might call on different people. Here are several ways you and your compadres can work together to get into peak performance:

1 // to go harder, faster, longer.

When I need to run fast, I know who to call to keep me on pace. My good buddy Dave is one speedy guy – not only did he just post a 2:46 at Fargo Marathon, but my tempo pace is essentially conversational for him, so he can distract me from certain death the pain. Distance is one of the things that just isn’t an issue for me – it’s my time to think, chat with God, and enjoy just being outside in the fresh air. But 20 miles can get long when you’re going alone, so having marathon buddies certainly helps.

When I need to ride… be it a faster ride or a longer ride, there are about a million people I can call on. Let me tell you, I have room to improve on the bike. Despite the fact that I’ve been riding a lot more lately, I don’t think I’m necessarily getting faster, which is frustrating for sure. Yes, you can do drills, intervals, and tempo rides, but I think the real key is riding with other people who are just slightly faster than you. Not so fast that they’ll leave you miles behind, but fast enough that you’re working, and working HARD. Let them do the chatting… you just focus on pumping it out. Enter, el novio. Although he easily falls into the camp of “leave me many miles behind”, he won’t. He’s wicked fast, and also super knowledgeable and gives me helpful advice. Sometimes it’s hard to hear “well, you need to be in a lower gear – you’re just fatiguing your legs…” when I’m sucking wind, but I know its only said with good intentions.

One of the things I have yet to bring back this summer, but did all the time in previous years, was have a bike buddy! I’ve posted about it before (throwback from August 28th 2008!!), but my dad is my all time favorite parter to keep me on pace, pass up a water bottle, just catch up on life, and help the miles go by. I miss you pops!! If you really don’t know anyone faster than you, try recruiting a bud to rollerblade or bike along with you!

Dave and I – 3rd place finishers at the Get Lucky 7K!

2 // to recover

It took me many years, and two fibular stress fractures to finally learn the importance of a “recovery run.” Back in the day, if I was going to get sweaty, I at least wanted to feel like I had worked hard. High school cross country and track years were filled with running, but back then I would say I only had two paces – running, and walking. My coach would always say, “your not giving your legs a chance to recover if you go all out all the time!” and I didn’t listen. Until my fibula went carrrack! and I couldn’t run at all.

Some days it’s still hard for me to slow down though. Last weekend when I bricked it, and my legs felt like beef jerky? I was still running 7:30s, despite telling my self go slowwwer! The 10 miler I did with my buddy on Sunday – we both kept saying “ok, lets take it down” … and yet we continued to hit faster times, mile after mile, until the very last lake when I think we finally dialed it in. Even if you’re telling yourself you want/need a recovery run, your body doesn’t always listen.

Enter, your slower friends. Haha – that’s not a bad thing! If you’re like me, you know people at all different places in their athletic life. Some are recreational athletes, some race, some just do whatever they want, when they want! In running with a slower friend, not only would you not leave them in the dust, but you get to talk, you get to be the motivator, and you get your recovery run/ride/workout! While you don’t have to tell said friend, “Hey, will you run with me? I need to go with a slow person so I can get my recovery day in…” you can let them know you just want to take it easy! Otherwise they might think you have an expectation of them to go at your pace, and not only will you not slow down, you’ll burn them into the ground.

There is absolutely nothing wrong with being the “recovery person” – my mom is that person for me, I am that person running with Dave, and riding with my boyfriend. “Fast” is a relative term.

Him: shootin’ the breeze. Me: Gasping for air. Both: eating cereal.

3 // to motivate

Do you know anyone who has overcome some damn-near-miracles in their life, yet they continue to put themselves out there every day and put in the work? I do, for sure. Even if you don’t know anyone in real life, all it takes is a look at some of the pros. There are some amazing athletes out there who take on adversity like just a little sprinkling rain. Sarah Reinertsen is one of my idols, and no matter how many times I watch the Ironman 2004 DVD where she missed the bike cutoff by just 15 minutes, and they wouldn’t let her finish. She headed back to Kona in 2005 and became the first female above the knee amputee to finish the Ironman World Championship.

I don’t want this to come off as a pity party of 1 for myself, but I do know what it feels like to have your athleticism taken away from you. My hip was hanging on by a thread like a tooth attached by one single vein. The ability to run, jump, swim, ride, be mobile, run down the stairs, run to answer your phone, carry your own groceries… it’s not a given. It’s a gift. Remember that when you’re out on your next adventure… you get to do this. If you approach training with that frame of mind, you will find it a lot harder to moan and groan when you need to get in your workout.

4 // to try new things

Have you always wanted to try rock climbing? Or maybe rollerblading? There are lots of great cross training options out there, and XT is perfect for breaking up the usual routine and preventing burn out. Trying a new activity with a friend is tons of fun… and it makes you feel like less of a doof for being inexperienced! Here are some fun “new” things to try out:

• new class at the gym
• new route
• new race
• new activity – swimming open water, hiking, rock climbing, skating, snow shoeing, xc skiing, tennis, basketball, play catch, play frisbee, the list goes on!

A brand new form of XT is also a good way to get injured if you go at it too hard, so be cautious of that one.

Rollerblading battle wounds.

You didn’t think I’d end on a number 4… did you?

5 // to have FUN

There is definitely value to getting in your solo runs, your rides, whatever. I have sent the text many a time saying “sorry – I think I need to take this one solo today. Head clearing.” But training with other people, in addition to all the great benefits above, can be so much more FUN than going alone. Not gonna lie, we (me/mom, me/teammates, me/training buddies) gossip while we run. We crack jokes. We pull many a TWSS. We laugh. We cry sometimes, we vent, and we use each other as free therapists. We give high fives and hugs at the end of a challenging workout. We pass out in the grass. We foam roll and scream at the pain.

One of my most memorable runs was when we Traced Boston Backwards – myself and my best friend out at school in Boston, Maddie. I always knew that there would be something I’d miss from Boston when I moved back home, and this girl is it. It wasn’t necessarily that the run was amazing, but it’s the company and the memories I have now.

I’ve also found a really awesome training buddy here on my UMN Tri team – we run the same paces, we swim the same paces, we can talk about anything and everything. She’s awesome!! I feel so blessed that God has brought such amazing people in my life.

As always, 5 is a good number to end on. As is 3. Or 7. So that’s where I’ll wrap.

Next time your alarm goes off at 5am, or you get off or work at 7pm, and you’re dreading your gym trip/run/swim/etc… think about phoning a friend. Invite that speedy girl to help push you on your mile repeats. Call your couch-to-5K brother in law to go for an easy jog. Think of your friend dealing with _____, tough as nails, and remember that you get to make the most out of today.

READER Qs:

Do you regularly workout with friends? Your hubby? Your kids? Who motivates you? What workout do you need that extra push for, and when do you prefer to go solo?

Have a good one kids! Got some fun stuff, including a giveaway, coming soon!

-E