Open Water Swim Trips from a Panic-Struck Swimmer

Since my San Diego bust, I signed up with a highly recommended swim coach who specializes in people with a fear of open water.  We spent some time in the open water where she would kayak next to me while I went from one end of the lake to the other (a mere 100 meters).  However, the unexpected thing was that we spent A LOT of time hanging on the dock with our toes in the water.

She had me talk.  About the anxiety.  About the pressure.  About disappointment.  About imperfection.  About not being someone else's rock.  About feeling alone. 

My fear of open water had nothing to do with open water.  My fear of open water was a huge crushing fear of failure.

After weeks of coaching, I realized that I actually liked the open water.  It was much more interesting, picturesque, and overly a lot more relaxing than a pool.  Better still, I was practicing without a wetsuit so that it wouldn't become another crutch.  Now, I just needed to create a bubble for myself when I competed in the open water.  I needed to tell myself it was okay to swim "my" race.

My go-to's when hitting the open water:

1. Feel the water.  Sounds goofy, huh?  But seriously, allow yourself to get acclimated to the water.  Is it warm?  Is it comfortable?  Is the water soft?  How does it feel against your fingers?
2. Control your breathing.  Duck your head under the water and let out a huge slow exhale, emptying out all of your breath.  Then, come back up and take in a nice big inhale.  Repeat and relax.
3. Long boat.  Take a couple of strokes but stretch with each stroke.  Imagine that you are a boat and you are trying to make yourself as long as possible.  Stretch, stretch, stretch those nice strong arms of yours. 
4. Check your breathing.  As you continue to stroke and start to quicken your pace, check in with the breathing again.  Are you taking good inhales and exhales?  We don't want you winded after all from not having enough air.

Now, if I start to freak out:

1. Flip on your back.  I pause, get on my back, and try to relax.  I remember that I could float on my back forever.   So, while I'm on my back I check in with my breathing and try to get it back under control.
2. This is a one buoy race.  My goal is just to make it to the next buoy.  I don't overwhelm myself with the math of how many meters I have left to swim.  I just make a deal with myself that I want to make it to the next buoy.  Then, if I need to, I can re-evaluate how I feel about swimming out to the buoy after that. 

It's much less overwhelming -- I promise.  In a recent race, I bargained with myself to swim from the vicinity of one safety kayaker to the next.  Knowing that I had the option to grab on the kayak made me feel better.  When all of the other swimmers are bypassing me, I remind myself to swim my own race.

Afterall:         Dead Last > Did Not Finish > Did Not Start

Just Peachy

August is National Peach Month.  At 66 calories for a large peach, this naturally delicious treat also boasts calcium, magnesium, phosphorous and vitamins C and K.  So, when it was time to fire up the grill, I decided to throw some peaches on.

Grilled Peaches

Cut peach in half, discarding the stone and stem.  Brush olive oil on each side.  Grill for 4-5 min, cut side down, until grill marks show up.  Turn the peach over and grill on the opposite side for another 4-5 min.

For a savoury complement, pour some balsamic and add a dash of salt.  This is great on top of a bed of arugula and prosciutto.

For a sweet complement, sprinkle cinnamon and top with whip cream or vanilla ice cream.

And with their natural sweetness, make some extra peaches and save them to top your morning bowl of steel cut oats or afternoon treat of greek yogurt.

Yum Yum!

Bike Trail Review: Navigating the Arlington Triangle (17 miles)

A new cyclist friend wanted an introduction to the joy of cycling.  It needed to be short enough so that we could go after work, but long enough to get an actual workout in.  We agreed to meet up in Rosslyn with my new cue sheet for the Arlington Triangle in hand.

From Rosslyn, we took the Mount Vernon Trail south towards the National Airport. 

At the end of the National Airport parking lot, we picked up Four Mile Run.  This turned out to be a great stretch of road; however, cyclists looking for a pit-stop BEWARE.  There are a couple of convenient port-a-johns along the path that have been a target spot for bicycle thiefs.  Apparently, while the owner is doing their business inside the port-a-john, the thief makes off with the bike that was parked outside.

Four Mile Run connects to the W&OD trail right in Shirlington.  Conveniently, there is a gas station with a convenience store if anyone realizes they have already burned out of their Gatorade.

The W&OD trail is a nice stretch of path.  It's great for a leisurely ride, but difficult for speedwork due to the number of runners and families/children on bikes along the way as well.

Finally, I returned back to Custis.  Now, up to this point the trail had been predominantly flat.  Like, super flat.  However, back in the Ballston to Rosslyn area, it was time to hit some hills again before finishing up the 16 mile workout.

It's starting to get dark around 7pm these days so if you plan to be out after this time, make sure you bring your lights out with you -- to see and be seen.

San Diego or Bust...Bust?!!...Wait, can I try again?

Wow.  Where did the time go?  I signed up for this triathlon 4.5 months ago and now...it was here.  My first triathlon of the season - San Diego ITU Olympic Distance.  I swear I wanted to vomit all week out of anxiety.  I was taking walks around the office building for quick breaks to keep myself calm from a heaving fit.  This was bad.  This was very bad.

What the heck?  Physically -- I could do it.  Swim.  My swimming routine was consistently 1700-1900 yards twice a week.  I could do this. 

But it was in a controlled, flat, wall-to-grab-onto-every-25-yards pool.  There was no current to worry about.  There were no thrashing competitors with feet and nails to climb over me.  There was no big open water swim.

Breathe.  Stay calm.  Maybe I should back out?  Maybe I could just cheer my fellow teammates on from the sidelines?  Maybe I should downgrade to the Sprint distance and swim half as much?

No, I could do it!

Well, long story short...I couldn't.  On race day, I got 50 yards into the water and started to panic.  The other athletes in my wave group were getting ahead.  I only counted about 10 in my wave still behind me.  And I knew the next wave was soon going to be released and would probably swim on top of it.

I stared ahead into the big open water and imagined the next 45 minutes of hell.  It was lonely.  I was being abandoned by my fellow athletes who were much stronger than me.  I was being left to enter into my own personal hell.  It's not that I thought I would really die out there.  It's just that I would think about dying for the next 45 minutes and that would be eternal suffering.

Then, I did what I've never done before...I let my fear of something stop me.  I began to swim to shore.

Withdrawing from a race was definitely one of the most defeating feelings.  It may not have been worse than the 45 minutes of hell I was to endure, but mentally, I wasn't ready for the swim.

I pouted for the next couple of minutes and tried to not let my disappointment takeaway from the accomplishments of my teammates -- all of whom finished.  Then, I planted a smile on my face and cheered them on for all of their amazing accomplishments. 

I may have stepped aside today.  But I just lived to race again tomorrow.

Rock 'n' Roll -ing in the Nation's Capitol

Rise and shine, troops!  It’s my first big race out of the year - the Rock ‘n’ Roll National Half Marathon.  While I had been training for a strong base all winter, racing is still a different story!

Having already raced some of their races in other cities, I was excited that the Rock ‘n’ Roll series was coming to DC!

Under the guidance of a nutritionist, I did not carbo-load the night before (she claims I don’t need to, but I claim, “Where’s the fun in that?”).  I started off my morning with my new pre-race breakfast favorite:  Steel cut oats microwaved with milk, egg whites, and topped off with banana slices for sweetness (nutritional translation:  300 calories of carbs. protein, more protein, and fructose/glucose).  

With so many athletes, it was a slow walk to get to the start.  But the energy was great!  I was surrounded by everyone from newbie runners bonding in the anxiety of their first big race to experienced runners saying hello to familiar faces from the trails.  Realizing that I wouldn’t need my headphones, I tucked them away and got ready to experience a band at every mile marker.  Finally, we got to the start and...HURRRAAAYYYY...we were off!

At Mile 2, I noticed some friends from DC Tri Club waving at the runners while they were pedaling their own bikes on trainers.  Do these guys ever stop?  

At Mile 4, I thought to myself, “Hey, this isn’t so bad.  Maybe when I get to the Half Marathon split off, if I’m still feeling good, I’ll just keep going for the Full Marathon.”  This is the person who looks at a glass and says it is still half-full.

I made my way up 18th Street from Constitution Avenue towards Adams Morgan for the first and only big hill of the whole half marathon.  The hill lasted until Mile 7.  It was a steep hill, but it helps to know it’s just one.

By Mile 8, I started to feel the effects of a first big race in several months.  Ughh, how do I still have 5 more of these miles?  This is the person who looks at her glass and says it is half-empty.

At Mile 10, with 3 miles left, I pushed myself through with the reminder, “C’mon, this is less than your short morning runs.”

At Mile 12, I turned a corner in Capitol Hill and came across the largest inflatable Rock ‘n’ Roll doll I’d ever seen, straddling both sides of the street.  Like a child, I couldn’t help but smile at the novelty of such a surprise.  As I prepared to run underneath him, I burst into laughter when I noticed a sign that someone was carrying:  Did you smell something?  I needed the mental break to take my mind off of the physical pain.  

I reminded myself that this was a short trek up to the grocery store and back.   I knew the finish line was around the bend.  I also reminded myself that it was time to leave everything on the course.  I hit the ground as fast as I could.  Seriously, it was a “vomit or die trying” mentality to get to the end.  And with a sigh of relief and a huge smile on my face, I finished my 9th Half Marathon of my career.

As if the race wasn’t fun on its own...Safeway was a sponsor.  Why was this so exciting?  Well, on top of the awesome coupons I picked up at the expo the day before, the post-race area had so much more than just bagels and bananas.  There were fruit cups and Open Nature GREEK YOGURT (nutritional translation:  100 calories of protein and live active cultures for those of us who are lactose-intolerant)!  And competing for the slot of best post-race recovery drink, there was a truck of chocolate milk AND a truck of Muscle Milk giving out samples!  By far, this was one of the best post-race recovery zones.  

The Rock ‘n’ Roll Half Marathon was a great start to a 2012 Race Season.  The DC community came out in full force.  It was nice to hear the cheers of friends, see fellow athletes on the course, and listen to some of our local music acts at different mile markers.  

Now, on with the show....

Oatmeal, the Office Microwave, and Me

It's the epic battle between good and evil.  Will the office microwave stand in between my ability to have a healthy breakfast today?  A poll from my Facebook provided various ideas on how to resolve this issue:

• Use a bigger bowl brought from home and don't cover it.
• Pour hot water from the coffee machine over the oats, cover, and allow to steep until ready.
• Microwave for 4 minutes at 50% power level
• Make a big crockpot of oatmeal on Sunday night to feed you for the entire week

Oats, via their high fiber content, are known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream.  It's a healthy breakfast item that is more importantly...CONVENIENT!  These days it is relatively common to find oatmeal in most coffee shops or breakfast places.  Just because you are on the go or traveling for work, it doesn't mean you have to compromise your diet.  I usually keep a container of quick-cooking oats in my office drawer just for those mornings I forget to make breakfast at home.  In addition, after having read many, many, many articles by professional triathletes and marathon runners on their pre-race habits, I can tell you that a bowl of oatmeal is often on that list.  After all, how easy is it to pack an envelope of instant oatmeal for a race that you are traveling out to? 

I always choose plain oatmeal (not the pre-sugared kind) and will fix it up myself.  My favorite toppings include:

• Fresh blueberries and cinnamon
• Dried cranberries or raisins (another thing you can easily keep in the office drawer)
• Granola and a touch of maple syrup (be careful of the high glycemic content of maple syrup)

Go ahead and consider adding oatmeal into your morning routine.  Unlike beans, oatmeal is good for your heart without making you...well, I'll let you finish that little nursery school rhyme. 

Local Music Review: Justin Trawick -- No Two Shows are Exactly the Same

Justin Trawick is a local DC/Arlington-based singer-songwriter.  His music is self-described as Urban Folk Rock. It has a bit of funk, country, rock, country, and folk.  There’s the influence of blues (he’s got a lot of songs heartbreak…what are these girls doing to him?!!) and bluegrass.  But his live shows are each unique experiences, with the inclusion of special guests who he seems to treat like an old college friend who happens to be visiting in town.

I first caught Justin Trawick’s full piece band at the Hamilton, the latest addition to my list of favorite DC-area music venues.  First of all, Justin can really sing.  The lyrics are amazingly deep.  And the musicians in his band are multi-talented.  His drummer, Ben Tufts, did a fantastic drum solo, but then left his drum set to break out a performance on the washboard.  This night, the band also had two special guests on stage, Flex Mathews, a fast thinking, fast talking DC-area master Freestyle rapper, and another performer on a percussion box called a Cajon (courtesy of observation and Wikipedia, you too can learn something new every day). 

This past weekend, I attended Justin Trawick’s SOLD-OUT Birthday Show at IOTA, another laid back music venue that I always complain about not going enough to.  High energy Flex Mathews was back, but so were a special guest saxophonist and an amazing french hornist.  Now, what does hip hop have to do with jazz and an instrument you probably haven’t seen since high school?  Yes, exactly -- and yet, Justin Trawick makes it completely work. 

At the ripe age of 30, Justin Trawick appeals to many ages.  He’s lived long enough to experience muses for his song-writing; and he’s young enough to throw down a good jam.  I never feel too old or too young at his shows.  And I’m never the only person dancing either.  There’ll be some jumping, feet-tapping, swaying, and sometimes even a waltz (seriously, there wasn’t enough room at the Hamilton on the impromptu dance floor for all of the couples who broke out for a grand waltz).

There are some performers who sound better in the studio than they do in person -- so you buy their CD and sing in your car.  There are some performers who do a better live performance than they sound on CD -- so you buy a concert ticket and party in person.  And then there are some performers like Justin Trawick who you’ll dance to in person and clean house to while listening to his latest CD.

I picked up his latest CD “You & I” so I could listen to his storytelling a lot more coherently than I’ve been capable of while dancing on the floor with a beer in hand.  It is a live performance recording so you get Justin’s story-telling and band banter that you would get on-stage.  The CD is a chill soundtrack that gives you the great impression that Justin is just Justin. 

So support a local talent who is clearly doing what he loves the most before he breaks out to be so big you can’t catch him (aka another DMB pre-1993).  Attend a Justin Trawick show.  Buy a CD.  And don’t forget to wish Justin a Happy Belated Birthday!