Post race blues

It recently occurred to me that I haven't had a proper break from training for as long as I can remember. I trained on my honeymoon because I was going to Kona for the ironman world championships a few short months after.
When we moved from Australia to China, despite being 5 months pregnant, I continued to swim and run - albeit at a slower pace.
I did take 7 days off the week that Henry was born.
You get the idea... I don't rest much.
And so I've been looking forward to running Taipei marathon, because I've been looking forward to having a proper, total break.... for at least a few weeks!
But after only a day, the "off season training blues" have kicked in.

Ryan Schneider, for Lava Magazine describes it like this, 

Common symptoms of OSTB include an over-eagerness to train without listening to your body and a false sense of confidence that may lead to injury, fatigue, shattered ego, frustrated spouse, frightened pets and co-workers, a steep medical bill, and a list of cancelled races. Side effects may include a willingness to eat junk food coupled with extended time spent looking at Facebook photos from previous race successes. In severe cases, OSTB sufferers may linger long after group workouts, repeating stories and lessons learned from previous races ad nauseum. In these cases, bystanders should grab the nearest filled water bottle and douse the Blues-sufferer in the face until they return to the present.

Reading this made me laugh, and reach for anther cinnamon bagel. It's all too true! 

To explain: Despite not running a PR on Sunday, I had that post-race enthusiasm for signing up for more races, and started planning how I am going to break 2.55 and then 2.50. 

I lay in bed that night thinking about how if I just add 3 gym sessions, and 2 swim sessions, plus a few bike sessions to my run program, then I'll achieve my goal time really quickly. 

Or I might end up injured and totally burnt out. Possibly my husband will no longer speak to me and I won't see my son. My only friends will be people who wear lycra all the time. I'll become one of those boring people who only talks about running. (Haha, maybe I'm like that already.)

Before my first ironman, my friend Alice warned me about post-ironman blues. Believe me, it's a real thing. You just want to get out and train again. I mean, what do other people do with their time if you are not spending 2+ hours running on a Sunday, or 5 hours riding on Saturdays? 

I'm going to find out ... any tips on what to do with my spare time, or how you cope in the off season, would be MUCH appreciated!

This video makes me laugh everytime "it is worth it, because I will be an ironman". 

Inspirational Women Who Run.... Introducing Jennifer Williams (my mum!)

My mum came to sport later in life. She learnt to swim when she was 38. At the time she was a single mother of three and also studying at university to finally accomplish her dream of becoming a teacher. She has since gone on to complete more than 20 marathons, multiple ultra-marathons, and around 12 ironman triathlons. She continues to do all these races while working as a teacher, looking after my sister who has just finished her last year of school, and remaining very active in the local community - including having been director of the local theatre company. She is truly a master of many things, and always extremely busy. 
I hope you enjoy her story. 

Can you tell me a bit about yourself? 

I am married with four children and one grandson. I'm the eldest of six children. I did some sport through school, and loved it. I moved to Woolgoolga - a small town on the North Coast of New South Wales in 1975, and it's been my home ever since. 

How did you get into running and triathlon?

I have always loved running. My eldest daughter was asked to join the local Athletics Club because a teacher thought she could probably ‘walk as fast as she could sprint the 100 metre race’ and so we joined as a family. (Eds note; back in high school this was true. Yep, I was a race-walker!)

When she then left home, the then President, Steel Beveridge, said there was still the family membership, so why not give it a go.

I did, and told Steel that I wanted to do the Sydney City to Surf. (A 14km race from Sydney City to Bondi beach.) Steel wrote me a program, and it worked. 

Some years later, Steel wrote me another program for the "Host City Marathon" (the trial run for Sydney Olympics).  For my training, I just enjoyed the local Athletics club meet nights, and also did some regional fun runs.  

The Marathon was April 2000, and for nine months before I trained 6 days a week. I loved it.

What was your first triathlon?

During the preparation for the Sydney Marathon, an ‘enticer’ triathlon was introduced at Coffs Harbour Triathlon Club. It was a 200 metre swim, 10km bike and 2.5 run. We were put with a buddy to stay with us for safety. I finished and was so excited. I felt like I’d won the Olympics. When I went home, my husband thought I’d been out running with a friend; I hadn’t told anyone that I was participating for fear of failure!

What made you decide to do your first marathon? 

I had watched Robert deCostella run the 1982 Commonwealth Games in Brisbane. It had been televised and I was at home with small children and whilst ironing, thought wouldn’t that be wonderful to run a distance like that. He was inspirational then and now. It was something I always dreamed of doing. 

In July 2012 when I had completed my 10^th Gold Coast Marathon I had a photo taken with him.  It’s framed on the fridge.

And then how did you make the jump to ironman?

Once I’d started triathlons I was bitten. I wasn’t good at swimming. All the Tri Club races are in Coffs Jetty Harbour. I breaststroked the whole 200 metres in my first triathlon and didn’t know until I completed the event that I could have put my feet on the bottom!

I was petrified during the swim leg and have been rescued many times. So I decided to have swimming lessons. A local coach who had a swim school gave me private lessons starting with the basics. His wife was also keen and so we learnt together. How to breathe, float, do 4 big arms then a breathe, kicking all those things. After 20 weeks of doing lessons twice a week he said, ‘you can swim now get out there and do it.’ 

I did, but I was still fearful so I joined the swim squad at Coffs Harbour Pool. I was so slow that I had to go in my own lane for 6 months, after which I progressed into the ‘cheese and bikkies’ lane. 

During training one day I was talking to a friend who was also swimming - in a faster lane than mine -  she said she would like to go to New Zealand for the ironman. 

I had been thinking about it because I had done a few longer distances. For my 50^th birthday I had completed the Coffs Harbour Bananacoast Olympic Distance Triathlon that I had long admired, and I placed third in my category. I was so delighted to spend a birthday that way. So made my decision and started to train for the ironman the following year.

What’s the hardest thing about training and racing ironman?

The hardest thing about training for ironman is the time. It takes such a long time, not just physically, but the mental preparation is tough. Getting up in the dark to cycle and run is tiring. Going to bed in the dark is a relief, but the nights seem short.  

The hardest part of racing ironman is the people around me when they are getting ready for the swim. It’s hard to block out their incessant chatter about what they have and haven’t done. But once I’ve started and in my own space I’m alright.

What’s the best thing about racing ironman? 

All three parts! When finishing the swim I love getting out of the water and getting ready for the bike. Then on the bike I love that feeling of pushing up a hill and flying down. It’s exhilarating. Then there's the excitement of coming into the transition. I can’t wipe the smile off my face. 

But my favourite is the run. I think, ‘oh no, it’s nearly over!’  I love being in the zone of moving along - albeit slowly - counting the kilometres as I go along and challenging myself from one kilometre to the next. The last two kilometres are the best. I’ve set a goal, trained for it - through the good, the bad, and the ugly - and completed it to my best on the day.

My mum is far left, with some of her club mates from Coffs Harbour triathlon Club.

What race stands out in your mind as the most difficult and why?

My most difficult was ironman Oz three years ago. I had just turned 55, I was training really well, and  had placed in a number of races. I had a good program and felt great. 

However, my mind started playing tricks on me when, at the beginning of the race, I was told that there were only 4 people in my age group and I would have a good shot of qualifying for the ironman World Championships in Kona. 

I got into difficulty in the water and I had an asthma attack. I was very anxious, but overcame it, and managed to get out onto the bike. 

At this stage of the race, I was coming third in my age group. I felt more anxious and under pressure, so I decided I’d give it a good shot, ignore what everyone was saying and just focus on my own race. However, the medication I had taken was giving me breathing problems. I was having palpitations and felt uneasy. 

I was determined to finish so continued on. Unfortunately my cycling got slower and slower. I was taken off the course because I would not have made the cut-off time. 

It was difficult not finishing something I started. But it was a good lesson in mental toughness. Since then I have toughened up and ignored advice unless it is from my coach, or a few select people who know me well whose opinions I value.

Mum, you hold the record for the longest time in transition. What are you doing in there? 

Making friends! Making sure I get all the bits and pieces in the correct order so I don’t forget anything.

  

Mum, second from the left. Wearing the Woolgoolga Athletics Club uniform proudly and training for ironman Oz in 2006. 

Mum, your race more than just about anyone I know. Why do you do so much? 

I can only say I love it! Despite the time it takes, and the effort it requires being organised to complete the goals I have set for myself, I just love that freedom of being on the road when cycling. 

The outdoors where I train is spectacular. I see so much, smell the bush, and enjoy every minute. 

Running is the same. Our training ground is the best part of the world. We can see the bush, the ocean, the city; there is no end of scenery when training for an ironman, or any other goal that I’ve set.

It really is a great way to see the world. During a visit to Europe, a friend and I decided we would go for a run around Venice. We found lots of dead ends, but we also saw the city and had lots of laughs. It’s like a mini adventure everyday! It’s also great thinking time and helps me put lots of day to day decisions into perspective.

How do your juggle work / children / sport and all your other commitments? 

I’ve always been lucky in that my husband has almost always been supportive. A number of times I’ve almost turned back thinking I should do this or that at home, but then kept on because I believe that guilt is a wasted emotion. 

Marriage is a partnership and working at it is hard. My husband, Bob does what he likes doing too, and so we discuss what our plans will be. That takes some effort, but it all seems to work out.  

With work, I always prioritise with that which is important, urgent, and creative; I like to make sure I’m involved with something creative, it keeps all the brain active.

  

How long to you plan to keep doing ironman for?

For as long as I am able. I know that’s a cliché, but I love it. The feeling of achieving a set goal is important.

Melbourne Marathon 2008. Me, my brother Martin (his first marathon) and Mum. Victorious finishers! 

What’s your ultimate goal in racing, and how do you plan to achieve it?

My ultimate dream is to qualify for Kona. Who doesn’t want to go? I’ve seen it once. I was fortunate enough to share it with my daughters; my eldest who is inspirational in her strong mental and physical attitude, competed (thanks mum!). Me and my other daughter Alice were there to watch her. It was emotional as I am astounded and in awe at her power and the process in which she implements her goals.

My plan in achieving this goal is to get focused. Sometimes I let excuses take over, but I feel that now with my youngest child on the verge of starting her life as she starts university, I can use the empty nest to thrust me into a bit of selfishness!

What advice would you give to someone who doesn’t come from a sporty background, but wants to give running and triathlon a go?

Wise words were given to me when I started: If you want to run, you just need to get out there and do it. 

If you want to cycle, just cycle. Same for swimming. Keep at it because persistence pays off. Initially I gave myself a couple of goals per year. I considered races that I could afford, places I could go, how the training would fit in and then committed myself to do it.  I’ve loved it!

The whole family at Sydney running festival 2012; Me, Henry, Sunny, Edward (little brother - back), mum, Martin (other little brother) and Alice (little sister.)

The Dim Sum and Long Runs Christmas Gift guide for the Sporty Lady in your life

Sporty ladies deserve extra special gifts for Christmas. They work their butts off, not just at the gym and out on the track, but even more than this, they work really hard trying to fit everything in; running / cycling / mothering / working / cooking dinner / running the household - they do it all. And add to that, they spend a significant portion of their time in old, stinky, sweaty sports gear, and so they deserve to feel special and spoiled at times!

Here is the Dim Sum and Long Run guide which will make your Sporty Lady feel special and spoiled.

Pretty and fast running shoes.
I loved my purple adidas adizero Boston 4 runners so much that I went out and bought a pink pair too. I'm not usually an adidas kind of girl, but when I got this pair, the guy in the shop told me, "this is what all the elite female marathoners wear". I thought to myself, "I better get myself in those then". And so I did, and I love them. Get them here.
If you are buying runners as a gift, they should be pretty. I know I run faster in a nice looking pair of shoes - preferably one with a fluorescent sole. I'm a firm believer that if you look fast, you go fast. These are my pick of shoes for this year, but some of my other all time favourites include shoes by K-Swiss, asics, brooks and also New Balance.

I love these Aussie flag K-swiss shoes - perfect for overseas races, but hard to find!

Imagine having these Brooks Mach 13 leopard print runners for your track workouts... Faster than a leopard, nobody would ever catch you. Love!

A great GPS watch

For the lady who likes to download data and track her progress I prefer Garmin, however, if you are after something a little more straight forward and easy to work, Polar is best. I love my Garmin Forerunner 910XT for multisport so much that I'd save it if our house caught on fire. I also love Garmin's pretty colours for running. What I also like about their running watches is that they are not too big for women's wrists, and so don't look ridiculously masculine.

Sexy cycling kit

This will match your sexy racing flats / spikes. It's all about leopard print this season ladies.

Fast wheels

Looks fast, is fast. Enough said. Every speedy lady needs a set of these . Sure, it might cost the same as a small car, but think how happy she will be Christmas morning! And after all, a happy wife is a happy life.

A "relaxing" getaway

Next year, a good friend of mine is going to celebrate a significant birthday by doing the Bali Triathlon. Such a good idea! It's not too full-on (I wasn't all that relaxed in Langkawi as I had to do a freakin ironman), but it's still a great destination race. It's the prefect balance between sun, running and cocktails. Fun!

Free time!

Sporty chicks tend to be busy chicks. They don't have much down time; so you can clean the house, do the shopping, look after the kids. Then she can chill out and read a book for a change.

Something to make her feel special - she's not just an athlete!

Every birthday, every Christmas, every gift giving occasion, my husband asks me, "what would you like for your birthday / Christmas / anniversary / graduation / etc?" And every time I answer, "something from Tiffanys." So far, no luck. Just because I'm sporty, doesn't mean that I just want gadgets. I spend so much of my time in sweaty lycra, I want something pretty dammit!
I'll just keep trying.

What an amazing weekend!

So many great races this weekend.... I was glued to the computer, tracking people online.

Lisa in Bondi

Lisa Marangon came third in Ironman WA in an incredible 9.19.28. She led out out the water, and maintained the lead for the first lap of the bike, though was ultimately overtaken by Mareen Hufe, and the overall winner Elizabeth Lyles who stormed home in the run.
Read the full race report here.
Read the exclusive Dim Sum and Long Runs interview with Lisa here.
It's an incredible result by Lisa, but my guess is that her strongest is yet to come!

The amazing Alice McClure ran an incredible 44.42, placing 4th in her category, in the Susan Women's 10km in Melbourne. This is an amazing achievement by the single mum of a 6 month old baby! Alice is the founder and coach of Mums on the Run in Melbourne - a track training group for mums in Melbourne, and lots of these mums trained for this race too. Alice got loads of other mums through this run, and ran an incredible race herself! What an incredible achievement!
Read more about Mums on the Run, and running for mums, here.

Closer to home, (well, my current home anyway) some great runs by Kipmovin athletes James, Jenny, Nerida and Lantau Buffalo amazing triathlete, Karen at the 15km Tai Lam Chung Reservoir Race. Great runs... I love that that it's triathlon off-season so Karen's decided to hit some trails. It adds a different kind of meaning to taking it easy!

And let's not forget, last weekend, some incredible running by Kipmovin athletes in Cambodia at the Angkor Watt 10km and 1/2 marathon events. Second from the left in this photo is Steph, who has improved at an incredible rate since she started running with Kipmovin. Steph ran an amazing 55.43 (despite having Cambodia belly!)  It's great result for her international racing debut.
Shout out also to Beth and James - long time Kipmovers, who ran great times that day too!
Read more about the commitment in picking at a destination race here.

Michelle Lowry winning the Unicef 1/2 marathon. Michelle is also a mother of three and PhD student! How does she do it all? Watch this space for an exclusive interview!

It's  definitely racing season here in Hong Kong. With races every weekend - including recent standout performances at the Unicef 1/2 marathon and 10km. We are also waiting to hear the results also of the Cocacola 10km held yesterday.

And next weekend a number of Kipmovin athletes are running in the Fubon Taipei Marathon and 1/2 marathon. Watch this space for race reports!

Mum's running tips

Just because you've had kids, doesn't mean you can't run. Quite the opposite - it's a reason to run... run away from the family for a little while. Haha.

Though as far as creating "me time", running is not always the best way. For example, before Berlin marathon, I said to Lachlan  "maybe I'll try to run 5 hours rather than under 3, then I'll get more time to myself." Of course, I didn't do that, I wanted to try to try fast. (Maybe that's why my mum also does ironman? That's a lot of time racing, and even more time training!)

However, apart from making you time pressed, those little darlings cause other issues for your running.

If you are a mum or are new to running, here are a few tips to get you started. No more excuses!

Needing to go
Did you run through your pregnancy? I ran the day I went into labour and then started back again one week after my son was born. (I learnt my lesson from that mistake - next time I'm going to adopt the Chinese tradition of one month of confinement. Why did I think I needed to get back out there so soon, when I could have used a new baby as an excuse to watch DVDs?)
Even if you didn't run throughout your pregnancy, your pelvic floor muscles will never be the same again. Two tips: go to the bathroom as many times as you have the opportunity before any run or race, and when on a training run, never be ashamed to tell your running partner you need a bathroom break. Plan your runs to go past toilets, and if you are planning on a long run, tuck a little toilet paper under your shoelaces.

Also, if you are really concerned wear dark coloured shorts. They will hide any accidents.

6 months pregnant hauling myself up the Great Wall of China. No excuses not to exercise ladies!

Wear two sportsbras  
Late in my pregnancy, and while I was nursing, I wore two sports bras. It helps to support the girls.  Nobody will notice, and you will be more comfortable.
Also, plan your runs around your nursing times. For example, when I lived in Shanghai, I had to do my run early in the morning before my husband went to work. I used to wake up, pump (that was when I had the best milk supply so I got a lot in a short time) then go straight for my run.
That way, my husband got time with my son, he had milk on hand if need (though usually I was able to freeze this) and I was a lot more comfortable.

This post-race photo was taken right after the first race I did after Henry was born. It was an Olympic distance triathlon in Morganshan in China. Henry was 9 months old and it was Mothers Day. I was still nursing! He didn't seem to mind. 

Be selfish
Before Henry was born, a good (male) friend gave me some advice. He said, "Lady Jane" (a very nice nickname he had given me), "make sure that during this time - while you are pregnant, Lachlan looks after you, and make sure that it's all about you. This is the last time in your life it will be about you. As soon as that baby comes, it will be all about him".
My mate Gav was so right.
And so ladies, if exercising means that you have to bully your husband / friend / helper / carer / random stranger in the street, in order to get some much deserved time to exercise, DO IT. You deserve it; You deserve to be fit and healthy, and to have that great endorphin rush. You will be a better mother for it. It's not selfish to look after yourself. It's in everyone's best interests!

Be creative
Of course, it is not always possible to find someone to watch the kid / kids so you can go off on a run. However, there are other ways to still get in some kind of workout, even with a kid in tow.
When Henry was small, I used to put him in the Jolly Jumper and do my Nike training app. He thought it was hilarious watching me run round and round in circles around our living room. And he loved the Jumper. I also used him as a "training aid". He was not only useful in lieu of handweights (up until a certain point anyway), but he was the world's best motivation for not collapsing while doing plank.
And he used to love it. It cracked him up every time.

Henry is having a great time - look at the smile on his face (I'm trying to smile, but it looks more like I'm gritting my teeth.) Just don't drip sweat on the baby!

This photo makes it look as if Henry and I were parachuting. Not so. I put him in the ergo baby carrier and went for a walk in the soft-sand. It was hard work. 

Enlist the support of other mums
Instead of meeting your mum friends for a latte and muffin (bad) meet up for a brisk walk in the park (good).
Better still, join a group or class specifically for mums. Lots of these allow you to take your baby along - for example parent and child yoga.
Your best option, if you can, is to find some child care for an hour or so, and join a group exercise class, that is specifically desgned for mums.
My favourite is Mums on the Run in Melbourne. Ironman athlete, Personal Trainer and single mum Alice McClure is the coach. What I love about Mums on the Run, and similar groups, is that it's a really supportive environment where mums can get together to do something positive for themselves, but who nonetheless understand the sacrifices that we all make juggling motherhood / careers / life generally.
Joining a group like Alice's is not only more fun, it's also more motivating, and because you will work a little harder than you would on your own, you'll burn more calories. When you've got limited time and energy, that's always a bonus in my book.

Mums on the Run - Melbourne track session. Go ladies!

OMG! Check out that mum. It's Alice and her baby Grace. Proof that your excuse is not good enough. If Alice, who is a single mum can do it, you have no excuse. Get off your butt now!

Inspirational Women Who Run.... Introducing Lisa Marangon

Always smiling and positive.... no matter how painful it is!

Lisa Marangon is an inspiration and certainly one of my personal role-models. Not only does she run a very successful business, but she is a single mum and an amazing professional triathlete. Just this year she's come 3rd at Ironman 70.3 Shepparton, 1st in the Murray Man Long Course triathlon, First at Ironman 70.3 Port Macquarie, 2nd at Ironman 70.3 Yeppoon, 3rd at Ironman 70.3 Sunshine Coast, 4th at Ironman 70.3 Busselton, and 2nd at Huskinsson Long Course Triathlon. It's a pretty impressive CV. 

But what is most impressive about Lisa, is not just her talent as an athlete. It's her dedication, determination and her super positive attitude. This is one lady who, regardless of the setback, never, ever gives up. And she does it all with a huge smile on her face.  She is incredibly humble and her grace is inspiring,

I am so lucky and priviledged to be able to do what I do as I have such a strong support team behind me.

Her son Josh is an incredible young man. Well spoken, always well-behaved, he is the kind of boy that you hope that your son will grow up to be a bit like. 

Readers, please meet the amazing Lisa Marangon.

Can you tell me a bit about yourself?

I'm a single mother of a 13 year old, who runs my own business as a swim coach for triathletes.  I race as a professional athlete myself.

How did you get into triathlon? 

I watched some friends race in Ironman OZ in 2002 and wanted to do it the following year.

Eds note: I remember Lisa telling me that when she trained for her first ironman, in order to fit in some of her rides, she rode with her son in a kid's seat on the back of her mountain bike.  That's incredible dedication! 
Perhaps because she is too modest, what she doesn't mention here is that in her debut Ironman at Foster in 2003 she won her age group (20-24), and came second in her age group that year at Kona in the Ironman World Championships. It just goes to show that there are no good excuses, and that dedication and determination pays off.

What is your greatest achievement in triathlon so far?

I would have to say when I won my first ever half Ironman in Busselton in May 2007. I had come off my bike 10 days prior to the race and had fractured ribs. I not only won but broke the course record.

What do you find hardest about racing and training?

Trying to organize for myself as well as my son. Being a single mum I can’t just get up and go wherever I want to!

I think that you are probably the most determined person I know. How do you stay so motivated? What drives you?

I set myself goals and I know that if I don’t fully commit to those goals, I won’t get the results I want. 
I have had to experience low points in order to get up and move forwards.
I am also so passionate about what I do.

It's all about the learning ....to make sure I stick with what works, and correct what doesn't. Every training session, every race I do I gain more and more out of myself and constantly keep learning new things. 

How have you balanced being a single mum, being a coach and trainer, and a very successful racing career?

Being organized and making sure I stick to a schedule and routine.

What’s the thing that you are most proud of?

Raising a child is, and it's still is the best experience in life. There is no textbook on the right way; it's about the different choices that you have to make everyday. It's incredible seeing how you can change a person's life and help them grow into the person they are.

My son Josh gives me more reason to achieve my life goals than anyone else. I want to make him proud of me and I want to be a good role model for him. I did however ask him if he talks about me to his friends at school and he said that he would get bagged out about it. It means so much to me that he understands now why I do what I do and he supports my passion for this sport. He is my angel and sometimes when I am in doubt I think of him and he gives me strength, especially when he isn't watching me race in person.

What’s next from here? What are your goals for the coming season and beyond?

I am stepping back into ironman and starting off with Ironman Western Australia in December. 
I believe that I can be a world champion one day and I will do whatever it takes.

What advice would you give someone trying to make the leap from age-group athlete to professional?

Enjoy the journey, learn from your mistakes and be the best you can be all the time.

You can read more about Lisa here. You will be inspired! 

Good luck in Ironman Busselton Lisa!!