tag:blogger.com,1999:blog-46359723530728333752024-02-19T02:41:14.411-05:00TriAngelHeidi Austin
PT, DPT. Elite triathlete rocking Betty Designs. Adventurer, Travel Seeker, Snowboarder, Aspiring Surfer, Military Wife, and 3xIM. Unknownnoreply@blogger.comBlogger237125tag:blogger.com,1999:blog-4635972353072833375.post-18039453436198809772016-02-01T20:31:00.001-05:002016-02-01T21:06:56.754-05:00Real Life Training with a Baby: The Honest TruthLately, I have had a lot of people ask me how my training is going post baby. It's funny because when I was pregnant I had these ambitious goals and ideas of what I wanted to do and accomplish post baby. (Especially after having a superfit pregnancy like I did.) After being blessed with a new life to take care of 24-7, sometimes things change and priorities shift. During my pregnancy and even right after, I had 2 big goals:<br />
<br />
1. Qualify for Boston and do my first solo marathon outside of an Ironman (@ 4 months post partum)<br />
2. Crush 5 hours in the 70.3 (@ 7 months post partum)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmM7QX37cFOxQsXdpiQPmndbKK-9MhzmoCPZt555UszMPdgimJtM75TXcCNcP7v9RtHk1CCRfUi5OsV2TdvSkh4bVHRpyBYlBfWmHgOcUX5DdpFnR5Uy2B7iSGlHd5yQfF9BqDeDY7PAef/s1600/IMG_0822.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmM7QX37cFOxQsXdpiQPmndbKK-9MhzmoCPZt555UszMPdgimJtM75TXcCNcP7v9RtHk1CCRfUi5OsV2TdvSkh4bVHRpyBYlBfWmHgOcUX5DdpFnR5Uy2B7iSGlHd5yQfF9BqDeDY7PAef/s320/IMG_0822.JPG" width="240" /></a>Post baby, I started out pretty well and was cleared early to exercise even considering I had a c-section. I was super stoked to start tackling training. Despite early clearance and shedding baby weight quickly, I proceeded with caution to get my glute and core strength back first. While I was back to the swim, bike, and run and even CrossFitting pretty quickly, things didn't exactly proceed like I had hoped.<br />
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With an extremely poor sleeper, no outside family help, heading back to work, and being a single mom for 75% of the time while my husband was deployed, my training quickly took a back seat. Although I was still able to work out, my training plans were anything but consistent. No matter how well I planned my meals, training, etc somehow - someway things just would not sync.<br />
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I beat myself up pretty hard... I would see other athletes back to hard core training/racing and I just kept saying---<br />
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"You aren't trying hard enough."<br />
<br />
" You aren't tough enough."<br />
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"You are lazy."<br />
<br />
"You aren't planning your schedule well enough."<br />
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"You suck as an athlete."<br />
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I would see other athletes saying things like "Don't use your kids as an excuse"....."Ugh am I doing that?"<br />
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As my marathon drew closer and closer, my self doubt increased even further as I realized my mileage was nowhere close to where it needed to be. I backed out last minute and dropped to a half marathon. In retrospect, I was extremely glad I did. With cold temps, rainy conditions, and a broken 2 hrs of sleep the night before the race, things didn't go exactly as planned. Fighting severe sleep deprivation, I had a small break down at mile 5 and started crying uncontrollably. I never in my life or days of racing wanted to quit so badly. I quickly got over my pity party and finished although the results were a bit ugly. I finished a good 14 min behind my goal of a 1:30.<br />
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Moving forward, I decided things would get better and I would sign up for the FL 70.3. I used January to test the waters before I shelled out the big race entry fee. Once again, January didn't exactly go as planned with several baby sleep regressions (waking up 3-4x a night) and again just lack of consistency with my training. I was up to 10 mile runs, 2 hr bikes, and 3000m swims but just not getting in my 2x a week of each discipline and sometimes going a full week missing a full discipline.<br />
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So here we go again... "Heidi failing and backing out of a race".... Negative self talk ensues....<br />
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BUT this time I'm not looking at it that way. Right now logistically I can't swing 15-20 hrs of training a week, work, and be a good mom and wife. Yes-- I could easily knock out and finish a marathon or a 70.3. But why? To half ass a race and be a crappy mom? I'm more of an "all in girl." I don't do well not being truly invested. I know what it takes to race fast at long course and I am just not there.<br />
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So what's next? While there is definitely time to work on my original goals for the 2nd half of the 2016, for the spring I'm focusing on 2 more half marathons, the Gate River Run 15k, and lots of Olympic/sprint triathlons all while rocking out the CrossFit open. Things may not have gone as planned, but I am still optimistic! In the end, I think I will be a better athlete and a better mom with the added benefit of realistic goals/expectations.<br />
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While I cheer on those of you can logistically get back to long course racing right away post baby, I'm not quite there yet. For now I am doing what is right for me, my baby, and my family. That is far more important than any race. Triathlon will always be there. The early days with this guy...not so much!<br />
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Probably not one of my most uplifting blogs, but I had to get it out. What is my point with all of this?<br />
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1. Be realistic with your post-partum goals with TIME FRAME especially. <br />
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2. Your fitness will return but it may take longer than you think.<br />
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3. Although triathlon is high on your priority list, that will change after your have a baby.<br />
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4. I would NOT have listened to (# 1- # 3 on this list pre-baby ) lol...<br />
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5. Even though you have already given birth, if you continue to nurse your body will take longer to bounce back. (For me the scale is normal but body composition is not and my ligaments are still very lax)<br />
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6. Stay positive and definitely don't compare your journey or situation to others. Super hard not to do... Definitely a daily struggle for me...<br />
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7. Be flexible! Throw in some sickness or bad night of sleep, things may not go according to your coaches schedule.<br />
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8. Don't rush your body otherwise you will get hurt (especially with running). If you have pain or are peeing yourself you are not ready for running/impact.<br />
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9. Try to be creative! I can't count how many times I did walking lunges/squats/pushups throughout the house during nap time.<br />
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10. You don't know until you try. I find the more I get out and do stuff with the baby, the more flexible he is. For example, I am able to go to a full hr CrossFit class and leave him in his stroller with toys. He does just fine and loves all saying hi to all the athletes... The more I do it the better he is :)<br />
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Anyway good luck and send me a message if you have questions! I will be back I promise... might just be a little later than expected :)<br />
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Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com6tag:blogger.com,1999:blog-4635972353072833375.post-24609705764840117672015-11-15T20:07:00.000-05:002016-04-01T08:57:29.437-04:002016 Race Schedule Jax Bank Half Marathon<br />
Gasparilla Half Marathon<br />
Red Hills Triathlon<br />
Gate River Run<br />
Pittsburgh Half Marathon<br />
JAX Tri<br />
Sandestin Tri<br />
Brett Robinson Tri<br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com2tag:blogger.com,1999:blog-4635972353072833375.post-12341092340749972252015-08-13T16:35:00.001-04:002015-08-13T16:50:13.594-04:009 Month Training Plan: Creating a Human Most of you can guess where I have been over the past few months. There isn't a whole lot to write about as you watch your fitness steadily decline for 9 months. Regardless, I thought it would be nice to share some pearls of wisdom to those who may be going through the same thing or considering it. (Especially given the void of information out there for pregnant athletes as well as the plethora of pregnancy myths)<br />
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Despite a small hurdle in the 8th month, a combination of endurance training and CrossFit kept both the baby and I more healthy. More specifically, my blood pressure stayed within normal limits, I had no incidence of low back pain (even with a history of a pelvic fracture/ORIF), no lower extremity swelling build up, proper weight gain, and pretty good energy levels throughout.<br />
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Overall, I continued to swim, bike, and run until about 8 months preggo. Around 8 months/32weeks preggo, I strained my achilles pretty bad to the point where I could barely walk. My weekly track workout did me in as I awoke one morning with a swollen achilles and inability to bear weight on the affected leg. Combine that with a little ligamentous pregnancy laxity + being on my feet all day at work+ history prior calf injury = mobility nightmare and rookie mistake.....<br />
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In the end, I took almost a whole week off with no working out, added a heel lift, and did some Graston to my calf/achilles. I was able to walk normal about 2-3 days later. The whole incident gave me a little bit of a scare as I know professionally what happens if you tear your achilles. (usually it necessitates immediate surgery otherwise the achilles will shorten) I put running, swimming, jumping on hold for a good 3-4 weeks.<br />
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With no running/swimming from 32 weeks-36 weeks, I shifted my focus even more to strictly CrossFit. As my achilles mended, I spent a lot of time air dyne spinning, squatting, ski-rowing, and regular rowing for cardio. I also was able to do my usual CrossFit WODs pain free.<br />
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Besides my physical fitness, at 39 weeks pregnant my weight gain topped off at around 20 lbs and was all localized to the right areas (my belly)! My nutrition had not changed much- I mostly avoided processed sugar, gluten, and obviously adhered to the normal pregnancy restrictions. There may have been more splurges here and there but I simply listened to my body's needs. My progress was closely monitored by my physician who recommended that I workout until close to the end of the 3rd trimester.<br />
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To all my fellow female athletes who are pregnant, considering becoming pregnant, or simply afraid because of all of the bad info out there... I'm sharing a few things:<br />
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1. My 1st-3rd Trimester Training<br />
2. Pregnancy Fitness Goals<br />
3. Pictures from my Journey<br />
4. Baby Benefits from Exercise<br />
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</h2>
<h2>
</h2>
<h2>
</h2>
<h2>
1st-3rd Trimester Training:</h2>
<b>1st Trimester</b><br />
<ul>
<li>Swimming-2000-3000 meter workouts </li>
<li>Biking-1-2 hours (trainer/outside) </li>
<li>Running-1-2 hours tops</li>
<li>CrossFit-2x a week </li>
<li>Ab/Transversus Abdominus(TA) Isometrics/Glute Strength 2-3x a week</li>
<li>Weekly Volume- 6-12 hours exercise</li>
<li> Total Weight gain-2 lbs</li>
</ul>
<b>2nd Trimester</b><br />
<ul>
<li>Swimming-1500-2500 meter workouts </li>
<li>Biking-1-2 hours (some outside/trainer)</li>
<li>Running-Kept running workouts 3-5 miles. (At the end of the second trimester, I started having severe round ligament pain and resorted to mostly shorter distance running and running only on soft surfaces (beach/track/trail)). </li>
<li>CrossFit 2-4x a week. As my ability to SBR diminished, I transitioned to more METCON style workouts. At this time, I lightened up my squats, deadlifts, and general lifting weights to about about 65%-75% of my norm. I discontinued hand stands/inverted work. For toes to bar, I stuck to knees to elbows ONLY. I was still able to perform kipping pull-ups, but shifted focus to mostly ring rows because of ligamentous laxity. </li>
<li>Ab/TA/Glute strength-2-3x a week</li>
<li>Weekly volume-6-10 hours</li>
<li>Total Weight gain-10 lbs</li>
</ul>
<b>3rd Trimester</b><br />
<ul>
<li>Swimming-1500-2000 meter workouts (held swimming temporarily during achilles injury)</li>
<li>Biking-No more trainer @ 7months as belly was in the way. After D/C bike trainer work I resorted to Air Dyne work with occasional tabatas. </li>
<li>Running- short and interval based on soft surfaces ONLY. (held running from 32-36 weeks secondary to injury)</li>
<li>CrossFit-5x a week. I dropped my weights to 50-65% for most Olympic lifts. I rarely did movements where my belly impeded the bar pathway (snatches). Instead, I opted for single arm dumbbell snatches. I still jumped rope, but DC-ed double under secondary to achilles. Burpees were executed from a box or plates. I substituted ring rows for pull-ups and occasionally did box jumps onto plates. </li>
<li>Ab/TA/Glute strength 1-2x a week </li>
<li>Weekly Volume 6-8 hours</li>
<li>Total Weight gain-20lbs (38-39 weeks) </li>
</ul>
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<h2>
<b>My Fitness Goals</b></h2>
<b>#1. Maintain health pregnancy : Check</b><br />
2. Finish CrossFit Open Scaled Division: Check (first CF open ever @ 5months preggo)<br />
3. Keep weight gain under 25-30 lbs while maintaining healthy pregancy: Check<br />
4. Finish Donna Half Marathon: Check 1:47 (4 months preggo)<br />
5. Finish Gate River Run in top 10%Women: Check (4.5 months preggo)<br />
6. Maintain good core, postural, and glue strength to prevent low back pain: Check<br />
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<h2>
<b>The Transformation:</b></h2>
<b><u> 4 MONTHS: </u></b><br />
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17 weeks </div>
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18 weeks</div>
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19 weeks</div>
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<b><u>5 MONTHS: </u></b></div>
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20 weeks </div>
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21 weeks </div>
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<span style="text-align: center;">22 weeks</span></div>
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23 weeks </div>
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<b><u>6 MONTHS:</u></b><br />
<b><u><br /></u></b>
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24 weeks </div>
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25 weeks </div>
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26 weeks </div>
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27 weeks </div>
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<b><u>7 MONTHS:</u></b></div>
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28 weeks </div>
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30 weeks </div>
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31 weeks</div>
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<b><u> 8 MONTHS:</u></b><br />
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32 weeks</div>
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33 weeks </div>
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34 weeks </div>
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35 weeks</div>
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<b><u>9 MONTHS:</u></b></div>
<div style="text-align: left;">
<b><u><br /></u></b></div>
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36 weeks<br />
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37 weeks </div>
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38 weeks<br />
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<div style="text-align: center;">
39 weeks </div>
<h2>
<b>Baby Benefits of Exercise</b></h2>
While exercise helped me stay physically in shape, more importantly:<br />
1. Maverick was born super healthy.<br />
2. Both Maverick and I were D/C-ed from the hospital a day early secondary to good health and quick ability to bounce back after birth.<br />
3. I avoided HBP, gestational diabetes, and pre-eclampsia (All of which can cause premature birth).<br />
4. Maverick will hopefully someday have a higher IQ secondary to improved oxygenation while in utero and has a increased likelihood of being an athlete someday (compared to babies of mothers who did not work out during pregnancy according to some studies).<br />
5. Maverick was born with an extremely healthy heart and lungs secondary to again improved oxygenation again from my exercising.<br />
<br />
I could keep going but you get the picture :)<br />
<br />
The reward of this 9 month training plan:<br />
<br />
<div style="text-align: center;">
Maverick Steel Austin </div>
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Feel free to contact me with questions! There are more myths than factual information out there. As for references, the books that further helped guide my journey were:<br />
<a href="http://www.betterbabybook.com/">The Better Baby Book</a><br />
<a href="http://theprimalparent.com/">Primal Mom</a><br />
<a href="http://www.amazon.com/The-Pregnant-Athlete-Ever-Before-Pregnancy/dp/0738217263">Pregnant Athlete</a>Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com0tag:blogger.com,1999:blog-4635972353072833375.post-72459446755396691972015-02-01T21:49:00.000-05:002015-02-01T22:01:47.066-05:00New Chapter: Gut Check As age 35 is coming up quickly on the horizon, my priorities in life, triathlon, work have shifted. I have been putting "this" off for years and years... mostly for one race and then another race... and then another goal and then another IM and then partially due to some self confidence issues/self image issues over the fear of getting fat. Overall, mostly for selfish reasons...<br />
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I have matured enough to finally realize that there is more important things and bigger things for me in life than triathlon. Although I have been saying I have wanted a family for awhile now-ha- ha -maybe years.... it finally happened. A lot quicker than anticipated of course... first try in fact.... I thought just maybe I could squeeze out another 70.3 and rock my cute betty kit??? The guy upstairs had other plans. For that I am so thankful. Yes my friends in case you haven't figured it out already- I am pregnant.<br />
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Gut Check: 8 weeks </div>
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Gut Check:12 weeks </div>
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As of this week I'm already over the 1st trimester. Yay for that! Scott and I had a small scare initially and really thought it would be smarter to keep it quiet. Who likes everyone up your business anyway?So far I have been pretty fortunate with only mild nausea, zero weight gain, and have been continuing to train -swimming, biking, and running, and CrossFitting.<br />
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I'm doing no-where near the volume I used to but am working out a total of 8-12 hours a week. I cut back initially to excessive fatigue but feel like I have bounced back in the last few weeks. And yes my pull ups are still there :)<br />
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So what I have I learned initially? A lot. I feel like there is still a long road ahead. Here are some big lessons I've learned thus far.<br />
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<b>1. Pregnancy does not equal sickness. You can still work out!</b><br />
One of the biggest thing that amazes me is that our society thinks it's ok for pregnant chicks to chow down on fast food, pizza, and ice cream but yet criticizes those who keep fit. Gaining excessive weight while pregnant seems acceptable or the norm. I have seen a lot of fit chicks harassed and labeled as selfish or narcissistic. And beware there are way too many workout myths to keep track of. I can see how some pregnant gals may simply be scared to get off the couch. Either way I am going to continue to work out and listen to my body.<br />
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<b>2. You can still eat healthy!</b><br />
I was pretty strict no sugar/no grains for the first 8 weeks and fell off a little the past few as my appetite has changed. This week my normal diet has been back on target. Depending on how much nausea you have, this clearly will affect your diet. This is still no excuse to eat daily ice cream and bon bons. Gross. You are feeding your baby that shizit.<br />
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<b>3. You can lift heavy things.</b><br />
Yes-you shouldn't start anything new while you are pregnant. But if you lifted heavy weights before -you can continue to do that. I can't tell you many times already I have been told "Don't lift anything heavy!" I tried so hard not to laugh in one of the doctors faces as I deadlifted almost 200 lbs the day before. As for now, I'm going to continue to train, work out moderately, and listen to my body. And yes I did an AMRAP of the workout below at 8 weeks pregnant. Oops ---there may have been heavy weights involved.<br />
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<b>4. Keeping this a secret for 13 weeks may not have been the best idea. </b><br />
Although we told our families a little earlier, not being able to talk about this with friends was very challenging. In fact, it made me feel withdrawn for awhile. In case you were wondering where I have been...<br />
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<b>5. Making smaller less ambitious goals will help keep you sane. </b><br />
For a type A triathlete who normally has the race season mapped out a year in advance, not having a race calendar to look forward to was down right depressing. So instead, I signed up for a 5k, a half marathon, the Gate River Run, and the CrossFit open. Yes I may not be qualifying for Kona, but I have smaller fitness goals to keep me on the right path. My selfish goals can take a back seat for a few months to create a human :)<br />
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And don't worry this will most definitely NOT turn into a pregnancy blog. In fact, I think pregnant chicks are annoying lol...I still do. I just want to share the learning experience with my fellow female athletes. There is still a huge informational gap out there concerning may of these topics. Feel free to email me if you have questions heidilaustin@yahoo.com. As for me, I still have a lot to learn.<br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com2tag:blogger.com,1999:blog-4635972353072833375.post-10924714525203432432014-09-24T09:15:00.000-04:002014-09-24T09:15:13.537-04:00Sick of HR Monitor Chaffing?A few months ago my husband and I celebrated our 9th wedding anniversary. Being a pretty active couple, our gifts to teach other are a little off the wall ranging from Rogue bumper plates, Lululemon diggs, and Betty Design stuff to chaff-free HR monitor straps.<br />
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Yes you heard me right-- I got a chaff-free HR monitor strap that no longer goes around your chest but fits snuggly around your wrist like a watch. We are such a romantic couple right? HR chaffing definitely is not sexy.<br />
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Anyway this new strap is called a <a href="http://www.mioglobal.com/en-us/discover-heart-rate-training.htm">Mio</a> Link. Its a watch strap that is much smaller than your typical Garmin that detects your HR via your wrist pulse. I wear it in addition to my Garmin 910xt to replace the pesky HR strap on the opposite wrist.<br />
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Let's say goodbye chest chaffing and old chest strap! In addition to being uber comfortable, there is also a colored flashing light that correlates with your heart rate zones. Now you have both a heart rate and a flashing colored light to keep you in the zone! No more excuses right coach?<br />
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Here is a view from the back and the removable sensor:<br />
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The only small downside of the Mio Link, is that it requires charging. Since I'm doing mostly Olympic distance triathlon training, I haven't had a problem charging 1-2x weekly. If you doing 70.3 training and beyond (15+hrs), you would need 2-3 charges weekly.<br />
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So what about compatibility? I have paired my Mio Link seamlessly with Garmin 910xt. It supposedly pairs with all ANT+ technology including most iPhones/Androids. I also set my 5 HR zones with the color coordination system:<br />
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So are there any downsides? The product description states that the strap is water resistant up to 30m, not water proof... From what I read, you should avoid doing any type of diving with it. Would it be ok in a triathlon? I'm going to test it out this weekend.<br />
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Either way, I'm happy do do lots of training minus a battle wound on my chest :) Send me a message if you have further questions-<br />
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And thank you Scott for continuing to take care of me-even if it's just reducing HR monitor wounds !<br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com1tag:blogger.com,1999:blog-4635972353072833375.post-19765101679884666132014-09-21T19:05:00.002-04:002014-09-21T19:05:18.822-04:00Paleo Dessert? Over the past year I've discovered the next best thing to delicious fro-yo.... It's called Yo-nanas. After hearing about it on several podcasts and trying it officially at a paleo friend's house, I knew I had to get my hands on one.<br />
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What is it? Ultimately, it's a rotating grinder than smoothes out frozen fruit into a fro-yo type consistency. </div>
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Although it's called "yo-nanas", it works with far more than just bananas. In fact, we've tried starfruit, honey dew, papaya, strawberries, blueberries, raspberries, and even dragon fruit. Ok maybe we stretched the creativity a bit far :)<br />
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Here are my two favorite new recipes:<br />
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<b>Pumpkin Yonanas</b><br />
Frozen Pumpkin (slightly thawed) 1/2 cup<br />
Cinnamon pinch<br />
Cloves pinch<br />
Nutmeg pinch<br />
1 banana frozen<br />
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<b>Honey Berry Yonanas</b><br />
Honey Dew (1/2 cup frozen)<br />
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I'm not getting anything from the product review, but I figured I would pass this along to you fat adapted athletes, "no sugar no grains" peeps, and just the paleo population in general. This will help you kick the dessert habit of sure... </div>
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Now how to kick the wine habit :) ? </div>
Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com0tag:blogger.com,1999:blog-4635972353072833375.post-38353955771811833742014-08-26T08:42:00.002-04:002014-09-08T21:01:06.592-04:00Functional Realizations of a TriathleteI've been participating in the sport of triathlon now long enough to come to a few realizations. When I train for the longer distances (70.3 and beyond) a few things happen. And with each passing year, these deficiencies become more pronounced. As a orthopedic PT, I thought I would share some of my realizations and helpful tips! Enjoy!<br />
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1. I can no longer do a squat. My hip flexors and achilles become so tight and gritty that it's almost impossible to keep them supple with the long hours of swimming, biking, and running. I definitely could do a better job at preventing this. You want to laugh even harder? Watch Heidi try an overhead squat :)</div>
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2. I become skinny-fat. My muscle tone diminishes and although I get thinner overall- there is just this odd layer of skinny-fatness. Going along with that, my once perky glutes turn into a flat board which just adds protrusions. </div>
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3. I end up with weird- itis's. Again poor job on my behalf. But once they start, I eventually start mobilizations after it's too late. Bring on the bandaid aka kinesio tape. </div>
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4. I definitely can't do a push-up. Goodbye upper body strength and forget my core to stabilize the push-up. </div>
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5. My core and glute strength are MIA. </div>
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Yah so what? We all know these things. Amidst the heavy-long hours of training, common sense, solid core/glute strength, and general mobility are thrown out the window. As triathletes if it's not scheduled on Training Peaks or if it doesn't get your heart rate up- it doesn't happen. Right????</div>
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<b>So what is there to do about it?</b></div>
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1. Mobilize! Mobilize Mobilize! Take a few minutes before bed or while you are watching TV, and bust out a lacrosse ball, foam roller, or torture stick. Treat it like your own special little massage. (Ok maybe painful massage)-- but alll it takes is 10 quick minutes before bed time. Maybe focus on a different area every day. (Day 1 Shoulders Day 2 Quads/ITB Day 3 Thoracic Spine Mobility Day 4 Ankle Mobility) </div>
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2. Equate mobility with speed. If your aren't achieving full and proper range of motion with your swim stroke, pedal stroke, or you stride-you are missing out on speed! Ready to get over that plateau?</div>
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3. Try incorporating an active warm up before your swim, bike, and run to focus on both strength deficiencies and mobility. This will help improve your form for the workouts to follow and again increase both speed and efficiency. </div>
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4. Try doing core and glute work on your lunch break. Take that 1hr break in the day that just never seems long enough for a full blown workout to work on some small muscle groups like your core, glutes, or scapular stabilizers. Hey maybe even try some squats! This is especially crucial for you cubicle monkeys. Other quick and dirty exercises could include clam shells, bridges, planks, or maybe some pushups? Be creative! </div>
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5. Stuck in the car or on a plane? Mobilize! There are lots of evil, evil things you can do with a lacrosse ball in the seated position. Sounds dirty right?<br />
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Good Luck! And you can thank me later :) More to come on specific triathlete mobility! </div>
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Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com1tag:blogger.com,1999:blog-4635972353072833375.post-72538421215790566542014-08-05T22:33:00.000-04:002014-09-08T21:02:34.562-04:00Biohacking a Triathlon: CrossFit Style Although my husband and I met on the college track scene training for many of the same events in the early 2000s, our styles of training have since diverged completely.<br />
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In early 2006 as CrossFit started to gain popularity with the military types, Scott immediately took the plunge into the CrossFit style of training that combined OLY lifting, gymnastics, and functional strength. Personally, I was so over competitive running and opted for another endurance sport: triathlon. Since then, we have had a continuous argument in our household. It usually goes something like this....<br />
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<b>Who is a better athlete? A CrossFitter or a Triathlete? A Kona World Champ or a CrossFit Games winner?</b><br />
<b>What is harder..long course triathlon or CrossFit?</b><br />
<b>What makes a better balanced athlete? </b><br />
<b>Is endurance training and logging endless hours of swimming, biking, and running healthy? </b><br />
<b>Is it absolutely necessary to log endless of amounts of long, slow distance mileage swimming, biking, and running to make it to both the start and finish line of a triathlon?</b><br />
<b>Can an athlete utilize Tabata's or CrossFit or CrossFit endurance style training and successfully complete an Ironman? </b><br />
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For anyone that knows me, you can easily guess how I normally would answer most if not all of these questions.<br />
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<b>CrossFit vs Triathlon? </b><br />
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After conducting a training biohack over the past few months, I would have to say my argument no longer stands strong. While I still hold the sport of triathlon very near and dear to my heart, I think being a fast and successful triathlete requires far more than just swimming, biking, and running. And yes we all know that as triathletes we need core strength, glute strength, and a generalized strengthening routine --- but are we really going about it the right way? Let's time travel a bit, to try and understand my epiphany.<br />
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After hiring my first coach for the NOLA 70.3 in 2010, I've was hooked on the Maffetone and Mark Allen style of training. As I became more serious with the longer course triathlon, this style of heart rate training worked wonders. With more and more speed gains, my coaches beefed up the intensity but most of their coaching styles were built on this framework. In fact, most weeks were the the typical 3 sessions of swim, bike, run. (interval day, moderate day, and long slow get in the mileage day). I'm sure most of you know exactly how this feels. I went from a barely there top-3 age grouper to winning several local circuit races and earning many top 10 140.6/70.3 finishes. I was totally happy with that.<br />
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But looking back, I won't lie and tell you that those 6-7 hour days on the bike or 3 hour runs in the south in the middle of summer were fun--Especially when that was my life EVERY single weekend for probably 60-70% of the year. I also won't fool you in saying that I made it to race day injury or sickness free. In fact, during most serious 70.3/140.6 seasons I was sick mostly every other month. And despite being a Doctor of Physical Therapy, on most days I had some semblance of a nagging injury. Thank you foam roller :)<br />
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More recently, as the popularity of CrossFit has taken off, I have dabbled with the enemy occasionally during the off seasons. A little cross training can't be that bad? As race season approached however, I dumped the CrossFit and returned to my old school style of training. It worked for me. Or so it seemed that way... Since then I've tried to be more opened minded-mostly just to put this argument to rest! Eventually I did some research, read extensive articles, and have heard several stories from fellow athletes who have used less traditional styles of triathlon training (CrossFit endurance styles) to complete long course triathlons. Was I drinking the Koolaid? Still not completely sold.<br />
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Fast forward to today.....I failed to qualify for the 70.3 World Championships this year at the FL70.3 and concluded my long course season earlier than expected. I've decided to stick to some short stuff and try out a new style of training. In fact, I eventually decided to conduct a little short course sprint experiment or Biohack if you will.<br />
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I will go into this experiment fully disclosing any confounding factors. I went into both of these races with a solid 6-7 months of aerobic base training specifically for the 70.3 distance. The largest difference however is what happened in the month leading up to each of the races. These 2 races were done on the exact same course with identical weather conditions.<br />
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<b>Race #1</b><br />
Going into this race #1, I was training 2x a week for all three disciplines. I did a speed day and a longer day. My goals were to maintain my base and to keep the speed. Most of my training was heart rate based like my usual style of training. I won't bore you with HR, power, or training files. But the getting to the basics.... On race day, my legs felt flat and speed-i-less. In fact, I was hunted down hard core in the run and had no fight in me what-so-ever. The outcome looked something like this for a 400 m swim, 17 mile bike, and 5k run and I finished 2nd OA.<br />
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<b><i>Swim 7:06</i></b><br />
<b><i>Bike 42:27</i></b><b><i>ave speed 22.61mph</i></b><br />
<b><i>Run 21:45 ave speed 7:00min mile</i></b><br />
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<b>Race #2 </b></div>
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Over the past month going into this race, I swam, biked, and ran 1-2x a week and did a full CrossFit workout 2x a week. I improved my deadlift to 170 lbs, my back squat to 185 lbs, and my thruster weight to 65 lbs. Yes- I know this is nothing for the CrossFit types out there but is a lot for an endurance girl who weighs a buck twenty. More importantly, I shed 2 minutes off my sprint course time on the exact same course. Not only did I vastly improve my time, instead of being hunted I did the hunting in this race. I picked off 2 girls in the final stretch of the 5k with speedy legs and took the "W".<br />
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<b><i>Swim 7:25</i></b><br />
<b><i>Bike 41:22</i></b><b><i>ave speed 23.2mph</i></b><br />
<b><i>Run 20:53 ave speed 6:43 mile</i></b><br />
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<b>Conclusions</b><br />
So big deal right? For somebody who has been brainwashed for so long into a certain style of thinking/training, I'm surprised I was brave enough to conduct this experiment. Now what? Am I going to go into a 140.6 or even a 70.3 using CrossFit or CrossFit endurance? Probably not. And I still do not think you could win Kona or an IM using this style of training. BUT for you short course triathletes out there who are lacking speed and power, this might be the missing link. And for you injury prone long course athletes, despite the bad rap CrossFit Endurance may be a good training option for you.<br />
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While I'm no CrossFit athlete games contender anytime soon... for now I'm loving the new strength gains, seeing some semblance of abs, feeling my glutes activate, successfully executing pull-ups/squats/pushups, throwing heavy weights around, and all while continuing to tear it up in the short course swim, bike, and run :)<br />
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Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com2tag:blogger.com,1999:blog-4635972353072833375.post-29127222851744827722014-05-25T18:16:00.001-04:002014-09-08T21:03:42.482-04:00FL 70.3 Race Report<b>Swim</b><br />
Pre-swim I caught up with Lisa Smelser and her husband Luke. I also was fortunate enough to catch up with my good friend Jocelyn Cornman. After that, Flex and Scott were there to see me off :) Although relatively calm wind/waters the heat on top of heat created a cluster out there for sure. I knew I was close to the front of my pack but not too specific. As a exited the water in the longest transition ever, Scott informed me I was just over 30 minutes. (Later to find out he really had no idea but didn't want to mess with my psyche) I was excited to see none of the bikes from my AG rack had yet been touched.<br />
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<b>Bike</b><br />
I hit the bike super positive thinking I just swam in 30 minutes and knowing I had to be in top few in my AG. The bike was rolling and a bit windy in spots. I went out hard and kept my HR in the low 160s. I definitely went over at times with some of the tougher climbs. I saw a few girls here in there but really no one in my AG that passed me. (Except for one girl who was right on the A$$ of some dude...who later I found out won our AG. Huh.) Nutrition on the bike was 3 PB gels, a 5hr energy, and 3 bottles of Ironman Perform. As I finished the bike in the 2:30s I knew it was going to be a good day. Hello 8 minute bike PR!<br />
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<b>Run</b><br />
Despite a solid start to the day, things never really clicked for me on the run. After fumbling with my Garmin to switch from bike to run mode-- I ended up just doing the math in my head. The 3 loop course was hot, hilly, and overall a cluster--F as far as congestion. The first mile of the loop included a few tough rollers with a narrow side walk in loose grave sand that is barely big enough for one person let alone a race of this size to pass through. Despite a slower start to the run, I was super stoked to find out in the first lap that I was 4th in my AG! I was able to hold my position for the first 2 laps. After that, things went south as I was passed by two AG girls. In the end, I finished with a 5:09 and placed 6th in my AG. Unfortunately, in the last lap I not only gave away a podium spot but also a WC slot.<br />
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Tough day out there but I gave it my all, got a huge pike PR, and a 2 min 70.3 PR. You can't complain too much when you perform the best you ever have :) Thank you Coach Chad and to my super supportive husband for putting up with me!<br />
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And as for the World Championships, I will get there someday!Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com0tag:blogger.com,1999:blog-4635972353072833375.post-17414149493741515202014-05-25T18:05:00.001-04:002014-09-08T21:32:51.086-04:00Gulf Coast 70.3 or 69.1: Sub 5 of BustAs I checked out the Panama City beach Friday afternoon after my pre-race workouts, I wasn't too optimistic about the swim happening. I visit Panama City frequently. Minus a hurricane that I experienced from evacuating New Orleans, the waves were a little bigger than the usual calm, blue-green gulf that I'm used to. I opted to skip my pre-race swim.<br />
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Like I predicted, late the next day we all later learned the swim was cancelled. This being a smaller race and not a qualifier my only really big goal for the year was to break 5 hours in the 70.3 distance. With the cancelled swim and 20mph+ gusts, today was not going to be the day.<br />
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I tried to re-focus and just go out there with a positive attitude and enjoy the day. I went out hard on the bike averaging 24-26mph and knowing that I would be fighting a beast coming back. With being the 2nd wave to start, it was nice just having ladies to pass. At the start, I was picking off girls left and right. It was also very easy to see where I stood in my AG. The first half of the course was a breeze mostly because of the killer tail wind. The other half let's just say was demoralizing. After being passed by another Jax girl, I figured I was 2nd in my AG. There were a few other ladies that I went back and forth with from other age groups and towards the end a few guys who passed me. Nutrition was my usual 3 gels, 3 bottle Perform, and 1 bottle water. The last half of the course going back down 79 and then back along the beach along the huge hotels was just plain brutal.<br />
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I went onto the run thinking I was top 2-3 peeps. Unlike Haines City, the I cranked out the first few miles in 7:30's with ease. I did pass one girl in my age group. Despite early success, the battle with the wind set in my legs and my pace slowed dramatically. I continued to slow more and more and more. The last mile yet another girl came along that I passed earlier. I had no fight mentally or physically left in me.<br />
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In the end, I was 2nd AG after one girl placed OA and the other landed some pretty heavy drafting penalties. Going into the race less than a month after Haines City was probably not the smartest thing either more mentally than physically.<br />
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Although no WC slot for me and no sub-5, I know that I'm not in the right place mentally to continue to push through with the long stuff. After Haines City, I came to the realization that I CAN qualify for Worlds. I am finally performing at THAT level. I know I can. I seriously tossed around the idea of giving it one more shot to make it to Canada. In the end, I'm listening to my heart and mind and giving myself a break from the longer stuff for now.<br />
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There will be a time to go to Worlds and crush 5 hours. The time is not now. But now more than ever, I believe in myself and know that I am closer than I ever have been before. As for now, bring on some short stuff, CrossFit, and bring back life into living!Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com0tag:blogger.com,1999:blog-4635972353072833375.post-5134591885377841022014-05-18T22:22:00.001-04:002014-09-08T21:33:20.705-04:00BFAS Race Report Usually the normal recovery for me for a 70.3 is 1-2 weeks. After the swim was cancelled last weekend at Gulf Coast, I felt shorted! I checked the weather forecast, made sure my recovery was going well, and decided last minute to sign up for the 1st of 3 for the BFAS sprint series in Mayport, Florida. What's a sprint triathlon compared to the normal weekend hours logged for a 70.3? Walk in the park right? Racing 1 week post 70.3 was not the smartest idea I've ever had but in the end things worked out quite alright! With my long season coming to a close, what did I have to lose?<br />
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Without going into too many boring race report details, I went out hard and went to have fun! The day started with one of prettiest sunrises I've seen in awhile:<br />
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Despite the swim being washing machine-esque with chop/difficult sighting and some intense winds on the bike, the race was perfect! I exited the water with one pink cap or other woman in front of me who I later passed in T1. After that I was passing the boys! I wasn't sure how the legs would respond but there was definitely some gas left in the tank after 6 months of heavy 70.3 training. I felt some residual fatigue toward the end of the whopping 16 miles but otherwise was good to go. Going onto the run, I caught a glimpse of my friend Betsy who I figured was about a minute behind.<br />
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Just drop a quick 5k and you are done I told myself! Again-- I wasn't sure how the legs would respond. With logging lots of high mileage-slower stuff, I had no idea if the fast gear would work. Thankfully the legs responded nicely with 6:45s-7s. I caught of a glimpse of Betsy and another girl near the turn around who looked really strong. With less than a mile to go, I prayed I could hold on. Thankfully I did with a minute to spare.<br />
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Wattie Ink (Drew) and Betty Designs brought home the "W" and looks like Jacksonville Orthopedic Institute PTs representing!<br />
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Sigh.... Oh does it feel good to be back to the short stuff :)<br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com0tag:blogger.com,1999:blog-4635972353072833375.post-64776459417994150862014-04-02T21:09:00.002-04:002014-04-02T21:09:23.490-04:00Adult Spring Break : Triathlon Style<div class="separator" style="clear: both; text-align: center;">
Everybody needs a spring break right? Just because we aren't in college anymore doesn't mean we shouldn't get some beach, frosty beverages, a tan, and some sunshine? I wish it still worked that way. Getting old sucks! Either way I had my little piece of spring break in Panama City Beach. Amidst heavy half IM training, I definitely needed a change of training scenery and figured a little sunshine/beach time wouldn't hurt.</div>
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I headed to PCB to spend the weekend with one of my favorite spring breakers and <a href="http://runningwithabottleofwine.tumblr.com/">girly triathletes</a>: </div>
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We spent Saturday rocking out a 63 mile ride at the Tour de Ranch with some solid rolling hills that included about 3000 feet of climbing. Not bad for Florida right? We were nice enough and even pulled some boys along for the ride :) <span style="text-align: center;">It turned out to be a beautiful day and fun ride that included minimal mechanicals, bike short tan lines, and frosty electrolyte beverages. We thought we would be crazy add a little T-run too. So out of control right? </span><br />
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Then the real spring break began! The day was topped off with some beach time and then official adult beverages. I'm not going to lie... I did feel pretty old amongst a bunch of 20-something year olds. Either way both Chloe and I were rocking our bikinis way better than the college girls were rocking their freshman 15. I'm thankful for that ;) </div>
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<span id="goog_1191128776"></span><span id="goog_1191128777"></span>Despite our attempt to hang, we were both done after one cup of frozen daiquiri and after a few free samples. Rookie mistake.<br />
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The next day Chloe and I woke up super early to rock out our long runs. Our long run was a very educational for sure. We learned a lot of spring break lessons. A few include:<br />
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-If you get super drunk and your friends can't find you and you have no idea where your hotel is.... the beach access makes for an AWESOME place to sleep:<br />
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-We later learned that running or "cardio" is the shizit..... (after being hit on by some college kids drinking natty light) at 6 am. At least we still look like we are in college right?<br />
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And that is a wrap of 2 days of solid training and spring break! Definitely not the spring break I used to have, but not bad for being a thirty-something weekend get away right? I'll take it :)<br />
<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com1tag:blogger.com,1999:blog-4635972353072833375.post-13516455851391823982014-01-21T21:25:00.001-05:002014-01-21T21:26:43.375-05:00Tropical TrailsAlthough my first "Florida winter" has been a little disappointing with lots of days below freezing-- over the past weekend I was lucky enough to head a few hours south to Melbourne, Florida. My husband had a work thing for the weekend and I figured I would tag along to get in some warmer training.<br />
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Like most places I go, I love to get in touch with whom Scott calls "my internet friends" before hand to set up some training. It's always way more fun that way! What better way to meet new triathlete friends and explore new places? Lucky for me I was able to set up a solid ride with Emily Nelson along the beautiful eastern Florida shores.<br />
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It was a fun 40 plus miles together with lots of girly chatting, sunshine, and palm trees. I was so thankful I had some fun company! Per coaches orders, I added another hour on and traveled along a gorgeous road called the Tropical Trail with a some speed intervals and lots of wind :) Luckily the breathtaking views kept me distracted through my power intervals and I nailed my wattage goals. <br />
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I don't think it gets much better than this! </div>
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Post ride I napped some beachside and woke up to this! Hello best rainbow ever!</div>
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Sunday, I cranked out a slightly chillier 10 miler along the coastline solo.<br />
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And that my friends is a solid training weekend wrap! I'm so thankful for new friends, beautiful creation, and time away with my best friend. Cheers to many more tropical trails and travels in 2014 :) <br />
<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com2tag:blogger.com,1999:blog-4635972353072833375.post-5828591891924754422014-01-01T21:06:00.001-05:002014-09-08T21:05:12.044-04:002013: Lessons Learned and What Lies Ahead<b>I love as the year ends and we all get a little down time to reflect on the the good, the bad, and the ugly of the past 365 days. For me, some of my favorite highlights include:</b><br />
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1. Traveling to Scottsdale to work for MLB and experience all of the awesomeness that Arizona had to offer.<br />
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2. A few days later, flying to Boulder to spend the weekend with my awesome Rev3 teammates :)<br />
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3. Moving to the sunshine state!<br />
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4. Snowboarding with the family in Utah and introducing Scott to real powder.<br />
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5. Trying out the dark-side and experimenting with CrossFit in addition to the old swim-bike run. And seeing the benefits of pay off via short course racing!<br />
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6. Spending lots of beach time with my other half!<br />
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7. Getting a new orthopedic job.<br />
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8. Making new friends and still being able to catch up with old ones.<br />
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9. Winning my first local CrossFit competition (5k gone bad).<br />
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10. Crushing my olympic distance PR and placing top 3 OA in several races.<br />
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<b>Despite so many blessings, 2013 ended on a rough note for me. Not to focus on the negative, but more importantly to learn from the past... some of the tougher times included:</b><br />
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1. Geo-bachelorette-ing it again for 3 months during the summer to move early for a job that in the end didn't pan out. Worst idea ever by the way :) I had a tough time being away form this guy:<br />
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2. Moving again and of course the challenges that come with it...<br />
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3. Suffering through a nasty, nagging Grade II gastroc tear and missing 2 big A races.<br />
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4. Starting over once again at a new job.<br />
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5. Surviving the holidays alone without family and vacation. I won't lie many tears were shed :(<br />
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<b>I will keep those to a minimum :) For me, the challenges painfully teach me far more than the good times. And as much as it sucks to go through the rough patches, they somehow always make you that much better of a person. Your perspective through these trials, will ultimately make or break you.... </b><br />
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<b>Some of the lessons that I ultimately learned the hard way were:</b><br />
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1. Family should always come first. Jobs will come and go. Family is constant.<br />
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2. Despite what we may all think, there is far more to life than triathlon. Scott has to remind me all to frequently, that I am not getting paid to be a triathlete. (despite all of my awesome sponsors). I continually ask myself, what would I do if this were taken away? Happiness should not correlate with one's success or failure at the sport. Instead, we should cherish and enjoy what our bodies are capable of. Training should never feel like a chore or job.<br />
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3. Cherish the awesome people in your life including family, friends, co-workers and never take them for granted. Positive people will make or break your day :)<br />
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4. Hard times will show you who your true friends are. I have to thank everyone that reached out to me over the holidays. There is no way I would have survived without you.<br />
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5. And I'll end with one of my favorites~This is something I continually remind myself when times get tough. There is somebody up there with a plan.... (Jeremiah 29:11)<br />
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With that said, I'm heading into 2014 with lots of faith, hope, and a refreshed perspective. I hope 2014 brings you many blessings!<br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com5tag:blogger.com,1999:blog-4635972353072833375.post-74133963267620068992013-12-06T19:40:00.001-05:002014-09-08T21:34:11.039-04:002014 Plan <br />
<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><b>Ragnar Ultra Relay Miami-Key West</b></span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Wildman Triathlon-March 15th</span></b><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Florida 70.3-April 13th </span></b><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Gulf Coast Tri 70.3-May 10th </span></b><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Tri Jax Series </span></b><br />
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<b><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Siesta Beach Triathlon-</span><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">June 29th</span></b><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;">Destin Tri </span></b><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px;"><a href="http://rev3tri.com/">Rev3FL </a></span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><b>Will I see you at any of these races? </b></span><br />
<span style="background-color: white;"><span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">As for sponsors, I unfortunately won't be rocking the <a href="http://rev3tri.com/">Rev3</a>. Although I have thoroughly enjoyed representing what I believe is the best race series out there, I wanted to give the torch to somebody new. With my new job, my husbands deployments, and physically being far away from most of the races, I didn't want to commit to something that I can't deliver 110%. Talk about a tough team to leave :( The rev3 peeps will still always be near and dear to my heart. </span></span><br />
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<span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="background-color: white;"><br /></span></span><span style="background-color: white;"><span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">In other news, I will be representing a new brand that I've been a fan of for years....</span></span><br />
<span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="background-color: white;"><br /></span></span><span style="background-color: white;"><span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><a href="http://www.bettydesigns.com/">Betty Designs!!!!</a></span></span><br />
<span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">So excited to be part of such a bad a$$ group of girls who are both stylist and fast! </span><br />
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<span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">And as for coaching, I am stoked to back with one of my high school friends and now pro triathlete<a href="http://www.project942.com/">-Chad Holderbaum. </a></span><br />
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<span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;">I am getting excited for next year, how about you?</span><span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"> </span><br />
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<span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><br /></span>Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com1tag:blogger.com,1999:blog-4635972353072833375.post-14601752418583362702013-11-26T21:55:00.002-05:002013-11-26T21:57:09.928-05:00Rev3 FL:Going Out with a BangAlthough I had a break hrough with my Olympic distance PR, 2013 has been a wash overall for high quality racing. From the start of the year I was plagued with sickness, job hunting, moving several times, and then finally starting a new job in a new city and being vacation-less again. I put the icing on the cake with a grade II calf tear :)<br />
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Sounds like a lot of whining right? I guess I can just call it a growing year? Either way the ups and downs reminded me once again that there is far more to life than just triathlon. And more importantly, you can't base your happiness on racing or doing well at racing.<br />
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With all that said I went into Rev3FL with a healthier attitude, a new found perspective, and excited simply just to be racing!<br />
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The swim was a pretty straight forward tear drop-rectangular course mostly parallel to the beach. I went out hard, reminding myself that it was only an olympic distance race and there wouldn't be a lot of room for error. Chloe and I went out together and then she definitely dropped me maybe halfway through. I just tried to stay focused but knew that I had been already passed by a lot of purple caps from my wave.<br />
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Going onto the bike, I caught Chloe as she mounted her Duchess and I mounted my SeƱorita :) (our QR names). The bike overall was pretty uneventful. I focused on strictly keeping up my power numbers and riding a clean race. There were lots and lots of turns so it was somewhat hard to ride as steady as I would have liked. On the bike, I passed a few women but had no idea where I stood in the overall standings. As I headed into T2, I was probably 5 minutes behind where I wanted to be but was pleased and ready to finish hard with the run.<br />
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After exiting T2, the sun started to beam down and make it's presence known on the unshaded course. And simultaneously my Garmin 310xt decided to blow up both physically and electronically. According to garmin, I was rocking some 5:30 miles and all of the metal components that hold the watch in place are still somewhere around water stop #1 :) I felt pretty awesome but not quite 5:30 awesome. As I neared mile 1, I finally learned that I was in 3rd place overall. And lucky for me, I was quickly closing on #2. As the miles seemed to drop quickly, I just kept praying that my calf wouldn't act up. Thankfully it never did :) Yay compression! With the out and back course I finally saw #1 about a good 600 meters in front of me. She looked strong as well. I tried to focus on my race and just finishing strong. I never did catch her but was very pleased with ending with a 2nd OA performance and a solid race to finish the year. I also had not 1 but 2 guys compliment me on my bike pacing post race. I'm not sure if they were thanking me for the draft or if the power is actually paying off? Either way I will take it as a cycling compliment this time around :)<br />
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I loved ever minute of Venice, Fl and would go back in a heart beat. The volunteers were an amazing group of high energy snowbirds. Loved it!! I highly recommend this to anybody looking for a fun one to end the season on. It was such a fun weekend with all of my teammates and again another job well done by rev3!<br />
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Cheers to 2014 :)<br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com2tag:blogger.com,1999:blog-4635972353072833375.post-49705385937688582372013-11-03T19:43:00.001-05:002013-11-03T19:43:15.985-05:00Rev3 South Carolina Race Report I was fortunate enough to head up to beautiful Anderson, South Carolina a few weeks ago with my good friends <a href="http://runningwithabottleofwine.tumblr.com/">Chloe</a>, <a href="http://oculartriathlete.com/">Kristen</a>, Summer, <a href="http://ryanoilar.blogspot.com/">Ryan Oilar</a> and of course the Rev3 crew. Although I'm an east coaster, I have never been fortunate enough to spend much time in this area. And let me tell you it is gorgeous! I've never seen more cotton fields and confederate flags in my life :)<br />
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Going into the weekend with a severe grade II calf strain, I changed my OLY distance race to an aqua bike half. Not worth taking a chance in my opinion. For awhile, I was contemplating on whether or not I should even do anything. I kept reminding myself it was ONLY a training weekend. In the back of my mind, I though the Miami 70.3 was still in my future. I had high hopes that it would still happen.<br />
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Anyway it was an amazing weekend with great friends. It definitely didn't feel much like a race weekend....more of a girly-triathlon weekend. In fact, there isn't really much to say about the race itself. My mantra was "take-it-easy... DO NOT race... don't let your ego hurt your calf". It worked for the most part.<br />
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Both my swim and bike were pretty slow. And as I ran barefoot through T1 I experienced a few sharp calf stabs that quickly reminded me that I was still hurt. Those few sharp pains successfully created enough fear going on to the bike to hold back the adrenaline. But wow was it humbling.... I have never done a race half-heartedly or hurt before. Luckily the beautiful, challenging, and somewhat technical course helped distract me..... and helped me focus on enjoying the training day and gorgeous creation around me. After the first half of the course, I was pain free and sick of getting passed and decided to kick it up a small notch. In the end, my time was still embarrassingly slow. On a larger scale, I stuck to my plan and didn't hurt my healing body. I would call it a "W" for the day.<br />
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If you are looking for a late season half I highly recommend this race. The swim, bike, and run course are all gorgeous this time of year :)<br />
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Although this definitely wasn't my race, I'm thankful for the quality time I was able to spend with these rockstar ladies ;)Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com1tag:blogger.com,1999:blog-4635972353072833375.post-72480477779134643072013-11-03T17:23:00.002-05:002014-09-08T21:34:53.260-04:00Down for the Count: Injury Prevention 101Over the past weekend I was fortunate enough to head to Pittsburgh to see the family and run one of my favorite road races: "the Great Race". With my mid-summer move, I backloaded my tri season like a champ and totally trained through it. I wasn't about to miss a workout for a "C" race. I thought maybe a hilly 10k would be a good training run.<br />
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And hello biggest mistake ever.... This is super embarrassing but I now have a grade II calf tear on my hands. I'm not sure how it happened but I think the hilly course just took it's toll on this flatlander :( I started experiencing sharp, stabbing pains at about mile 3 and somehow thought it would be ok to run through it and to run another 30 minutes post run to make sure I completed my scheduled workouts.<br />
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How does on go from heavy 70.3 training to tearing my calf at a silly 10k?<br />
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It happens.<br />
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(Even to those of us who should KNOW better)<br />
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Last week I was pretty much pain free with several hours of biking/swimming. I figured I would try to test it out Sunday for a long run and made it less than 2 miles before I started suffering sharp/stabbing pain. Again, still not the smartest idea.<br />
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With that said, here are some tips I thought I would share for dealing with an injury:<br />
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1. Rest with onset of a potential injury-One day off will not make you lose your entire years fitness.<br />
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2. When training for a long race 70.3 and beyond it is not worth it 6 weeks before to participate in any kind of C race.<br />
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3. Training through an injury does not make you tougher.<br />
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4. Let pain be your guide NOT your training schedule.<br />
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5. With a tear or severe strain, do not stretch it until pain free at rest. Why would you want to pull on healing tissues?<br />
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6. Graston/ASTYM and foam rolling work miracles to both involved and uninvolved areas.<br />
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7. Listen to your coach/PT/MD-as much as you think they are sabatoging you, they are ultimately the voice of reason.<br />
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8. Trying to be the stereotypical-type A over achiever triathlete will likely get you nowhere.<br />
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9. Be creative.... For me with a calf injury I'm spending extra time on core, upper body, swimming with a pull buoy. There are still ways to work out :)<br />
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10. And PTs still officially make the worst patients ever just as an FYI<br />
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Hope this doesn't happen to you!<br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com1tag:blogger.com,1999:blog-4635972353072833375.post-18025588411757800312013-09-22T18:28:00.004-04:002014-09-08T21:35:29.542-04:00Banana Salted Almond SmoothieAs training vamps up for <a href="http://rev3tri.com/anderson/anderson-news/">Rev3 South Carolina</a>, Miami 70.3 and <a href="http://rev3tri.com/florida/florida-news/">Rev3 Florida</a>, I have had a hard time squeezing in enough calories.... Especially quality ones! With that said, this has been one of my favorite recovery smoothies lately.... I figured I would share in case you need some <a href="https://www.vitamix.com/">Vitamix</a> inspiration.<br />
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<b>Banana Salted Almond Smoothie</b><br />
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1.5 bananas (frozen)<br />
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1 cup coconut milk or almond milk<br />
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handful of salted almonds<br />
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1 Tbsp chia seeds<br />
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1/2 cup full fat <a href="http://usa.fage.eu/">FAGE greek yogurt</a><br />
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Throw ingredients in the <a href="https://www.vitamix.com/">Vitamix</a> and done! You can substitute fresh bananas if you like, but I would throw in a 1/2 cup of ice as well if you chose this option. Enjoy!<br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com2tag:blogger.com,1999:blog-4635972353072833375.post-34578878672363505852013-09-03T19:04:00.000-04:002014-09-08T21:36:35.121-04:00Race-cationOver the past weekend I headed west to the Gulf of Mexico in search of white sands, blue water, and sunny skies to celebrate my 8th anniversary, spend time with friends, and to race a little sprint triathlon of course. Thankfully my husband and friends were there, because the pristine blue water, sunshine, and gorgeous beaches were definitely missing!<br />
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The race was went ahhh ...so ....so?? I won't waste your time with silly details except for that it hurt really bad, the swim felt like swimming through hell plus nasty seaweed, and that I need work in all 3 disciplines before Rev3SC/FL and Miami 70.3. Who wants to read another triathlete type bragging about themselves :) ? I sure don't...<br />
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Anyway I was super stoked to be in Destin to meet up with my long lost New Orleans friends and my training BFF's Chloe and Mary. I love these girls! These are the people that always remind me why I continue to be such a big fan of this sport....<br />
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The weekend extravaganza also included dinner at the best place in <a href="http://www.theredbar.com/">Grayton Beach (Red Bar)</a>, paddle boarding with friends, shopping of course, way too many pina coladas, and ended with scott kicking my butt on the beach via lunges, push-ups, and sprints.<br />
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Although conditions didn't turn out as planned, the people were what made it a great weekend. Until next year....I love these little race-cations! Do you have an annual race-cation? Do you focus more on the race or the after party?<br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com2tag:blogger.com,1999:blog-4635972353072833375.post-78171985678298705902013-08-13T20:56:00.003-04:002013-09-03T18:29:49.091-04:00SurprisesHave you ever had one of those races that you went into thinking "I'm probably not in that good of shape-this could turn out ugly".....and somehow surprisingly you knock it out of the park? <br />
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I feel like I've had a lot of those lately. Still being in between houses/sort of homeless and temporarily husband-less, training has continued to take back seat to "life" as they call it. I went into the past weekend without a lot of confidence. My right ITB was super locked up as I did a tough CrossFit workout a few days before. *Oops. I was super sore going into the weekend. Either way I figured it would be a good fitness gauge.<br />
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Without going into too much boring detail that none of you care to read, I was stoked to drop over 10 minutes from my prior OLY PR and to bike 1:06. In the end, my 2:18 scored a 3rd OA/1st AG slot. <br />
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I will say I'm enjoying both short course training and racing---and liking the balance with adding CrossFit...Strangely enough I've been seeing more results with less mileage on my body and finding a large amount of strength deficiencies. I know most endurance athletes probably don't want to hear that. Either way I'm glad it's working. And yes I've been drinking a lot of CrossFit Kool-aid lately can you tell? <br />
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Cheers to a different training approach and making new Florida tri friends :) <br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com3tag:blogger.com,1999:blog-4635972353072833375.post-14490917866568871612013-06-09T19:40:00.002-04:002014-09-08T21:36:15.692-04:00BFAST #1 and #2 Combo RR<div class="separator" style="clear: both; text-align: center;">
Yes...still slacking on the blog thing. Consequently, I have 2 race
reports to write. On May 18th I did my first Tri of the year: the BFAST
sprint in Mayport. Not being in the best of shape, expectations were
set low. Either way I was happy to be out there at the beach AND racing. Who wouldn't be happy to race in this paradise?</div>
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Race #1: Minus a 30 minute late start, the race overall went pretty well. I went out hard knowing that red-lining would be key to being successful. The swim was uneventful and a little chilly. After exiting the water, I learned I was in 4th place OA. I picked off a girl and transition and was off on the bike. The bike was a 2 loop course around the Mayport Naval Base with lots of tight turns. I picked off another girl on the bike and quickly moved into 2nd. My heart rate was a little higher than I would have wanted but they call it a sprint for a reason! Towards the end of the bike another girl flew passed me. I wasn't about to even try to hang given my current state or lack of bike fitness.<br />
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As I entered transition, I could see the 2 girls in front of me starting the run. I went out hard but not hard enough to catch them. I ended up 3rd overall which later turned into 2nd after some penalties were added. Still 3rd to me.... Despite my lack of confidence, I was happy with a 3rd OA finish to start 2013 tri racing:)<br />
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Race #2: (this past weekend) This race was the same exact course as race #1 and part dos of the series. 2nd Round I told myself I'm in much better shape than round 1! Although I'm usually super excited to race, I found myself in a huge mental funk the night before and just feeling very "over" doing this race. Very strange for me.... To make matters worse, I was having technical difficulties fixing a rear flat tire. With a combination of starting-a-new job stress and inability to fix my tire, I started to convince myself that I wasn't going to go. I think part of it was not having my husband here to help me with my technical difficulties... Hello damsel in distress.</div>
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I woke up the next day, put my girl pants on, and showed up to race. Round 2 went very similar to round 1 with the same 2 other girls. This time we duked it out and all finished within a minute of each other. Minus the swim which was double the distance advertised, I dropped over 3 minutes from Round 1. Now if I could just drop my transition times, I might have a chance to make up that minute.... Either way it was fun hanging out with and meeting these fast ladies :) </div>
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And ultimately, I'm happy I snapped out of my mental funk. That was a first for me. Has this happened to you before? Did you still race? <br />
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Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com3tag:blogger.com,1999:blog-4635972353072833375.post-9642749676336077632013-05-05T19:56:00.003-04:002014-09-08T21:37:01.694-04:00Florida Gal It's official I've finally made my move and can proudly say I am a Florida gal! Although I'm excited to be here, I am far from settled and very much missing my NOLA friends. With starting a new job, a pending month of being homeless, and with being husband-less I am one hot mess. Given my circumstances, training has been hit or miss. This year overall really has been a wash :( Every time I feel like I get some solid training under my belt, life seems to mess with my groove.<br />
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And I'm not going to lie... it has been hard seeing everyone already in the midst of their racing season while I'm still barely holding on to base training. Enough complaining! Regardless of my circumstances and excuses, I still plan on racing my first Olympic in Mayport in a few weeks. We shall see what happens. <br />
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If anything, this has once again showed me that there is more to life than triathlon. Sometimes life has other priorities that must come first. Either way I'm happy to be in the sunshine state and excited to start a new chapter :) <br />
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<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com5tag:blogger.com,1999:blog-4635972353072833375.post-85075974015810826732013-03-19T22:13:00.001-04:002013-03-27T10:12:54.897-04:00Sham-rocking Fun <div class="separator" style="clear: both; text-align: center;">
There is always something to celebrate in NOLA and St. Patty's Day is no exception. The theme for this week's race(s) was definitely all about the outfit.</div>
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The week started with an underwear run down Magazine Street in the garden district. I figured with my upcoming move to the sunshine state, I should run in crazy outfits while I can. </div>
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Anyway, <a href="http://rev3tri.com/">Rev3</a> and <a href="http://wattieink.com/">Wattie Ink</a> combined forces to rock the "R" and "W" with my husband and<a href="http://racingforareason.blogspot.com/"> Mary Thiel. </a></div>
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And this girl definitely rocks the "W" when it comes to drinking green beer....<br />
Wattie has me beat in that department for sure. </div>
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While the underwear run was a blast, the real race was the 8k Sunday. I was super excited about the race although I think it was more about the outfit than the actual race. Yay for my <a href="http://shop.lululemon.com/home.jsp">green lulu</a> and <a href="http://rev3tri.com/">Rev3 combo</a>! <br />
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And while I trained hard through the week and weekend, I was hoping for sub 6:40s. It's crazy how the sub-conscious works! Despite going out too hard, I finished with a new 8K PR of 33:38 and a 2nd AG finish. Thanx to Scott for catching this sweet shot :)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqg-Aep8nStTEagboA7S59YhZeD2D4Bh3HoKUbWUjIw6LTdA7H-fhbCzZBdC2gTwh0fn1iX9hyzDVA5NsKy-81Ttj9Vh5CJiOiKnbb7RejHbfotTBQStDKSoyY8cGTda9u7Gu6pNlTZD1V/s1600/Screen+Shot+2013-03-19+at+8.37.09+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqg-Aep8nStTEagboA7S59YhZeD2D4Bh3HoKUbWUjIw6LTdA7H-fhbCzZBdC2gTwh0fn1iX9hyzDVA5NsKy-81Ttj9Vh5CJiOiKnbb7RejHbfotTBQStDKSoyY8cGTda9u7Gu6pNlTZD1V/s320/Screen+Shot+2013-03-19+at+8.37.09+AM.png" width="276" /></a></div>
Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com4tag:blogger.com,1999:blog-4635972353072833375.post-57881720150953098352013-03-03T21:03:00.002-05:002013-03-03T21:03:20.416-05:00NOLA Rock N Roll HalfHeading into my first half marathon for the year, I had some lofty goals and expectations. My goal was to break a 1:30. Since I don't race a lot of strictly running races, I thought this would be my shot. After Superbowl festivities, Mardi Gras indulging, and then the flu -my goal quickly transformed into "I hope I can run 13.1 miles". For awhile, I didn't think I would be able to run at all. <br />
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Instead of the allowing the stress of being sick get to me, I embraced the day and kept a positive attitude. While the race turned out to be more like a training run, I couldn't have asked for a better day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhylw6GLefTWz6nc_gV0JkMViIGlE9M9lUmi5CyVSAuBSKrLIy2ppCmZz40zC8l9mOsiANcpTUZiWlAFyCO55c54hDEO_S39NonGZRU7SW2AiieDnVJO-vKl3_e2kM82l541tXNCr6tHoUL/s1600/IMG_4363.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhylw6GLefTWz6nc_gV0JkMViIGlE9M9lUmi5CyVSAuBSKrLIy2ppCmZz40zC8l9mOsiANcpTUZiWlAFyCO55c54hDEO_S39NonGZRU7SW2AiieDnVJO-vKl3_e2kM82l541tXNCr6tHoUL/s320/IMG_4363.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilkf3isrNMkFELwfKfWZSF_ZPGMYbk_otJzQmQpSt1tI4lrsZMsj6D2IWeAdoK-8ioE-sooP81Imlbvk7eaG-YkkgI8TIkpP_I7xrUy4TTad-tNPHayLuPxVudAMYkUD00w03p-saZnId6/s1600/IMG_4478.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilkf3isrNMkFELwfKfWZSF_ZPGMYbk_otJzQmQpSt1tI4lrsZMsj6D2IWeAdoK-8ioE-sooP81Imlbvk7eaG-YkkgI8TIkpP_I7xrUy4TTad-tNPHayLuPxVudAMYkUD00w03p-saZnId6/s320/IMG_4478.JPG" width="320" /></a></div>
I was a good 4 minutes behind last year and for some reason thought it was a good idea to go out sub 7s. I definitely paid for that later on. Ooops. Either way lesson learned and time to move on to the rest of the season :)<br />
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On a positive note, yay for a wiener dog surprise at the finish line!</div>
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And double yay for a delicious post race brunch and the prettiest latte ever at Satsuma on Maple. </div>
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Sometimes things don't work out as planned regardless of how well you set your goals. Now it's time to re-evaluate and move on :) This girl needs to find another half!<br />
<br />Heidi Austin, PT, DPThttp://www.blogger.com/profile/13081536295070720594noreply@blogger.com3