Friends in Low Places

Now I'm not big on social graces,
Think I'll slip on down to the oasis,
Oh I got friends,
In low places.
-Garth Brooks

I've mentioned it time and time again ... I am not used to doing my running or tri training with a team. Having spent the last couple of years in a coaching role, I relegated my own training to my free time, which meant solo runs for marathons, and bikes and swims when IMCDA populated my schedule.

But now things are a bit different. I am a part of a team. It is weird and unfamiliar and great all at the same time. And above all that, among this team of +80 folks, there are a few others who are generous enough to share their insight into their training.

For me, it's really great to read the minds of my colleagues. Naturally, it's rare that we speak all that we are thinking. So to read the various accounts of my teammates Ironteam experience is kind of nice. If you're interested in checking out various points of view from the 2013 GLA Ironteam, I recommend you connect with these great people.

Anabel - All In - a kickass triathlete, honored teammate, #beatcancer survivor and, though I've only known her briefly, I vouch that she's an awesome person. If you need any inspiration to get out there and give your best ... follow her.

Holly- Her writing is at: And...Go! - You ever meet someone that you feel like you've already know for a long time? For me, this would be Holly. She is the Ironteam's lead swim coach, and I'm learning a lot from her. Also, she throws great parties and doesn't hate you for passing out in her spare room [Update: No hate, just laughs. All cool. Thanks H.]

Amy - I was SO happy to hear that Amy is also a CT native! She is a fellow assistant coach (bike-focus), and works at JPL. You know the time we sent the Rover to Mars? Yeah, that's pretty much her doing. Her writing is thoughtful and self-depricating, and it's very much worth your time. Take a look: here.

Solange - Though she's new to the Ironteam (like me), Solange is a TNT alum with a passion for pushing limits. I had the pleasure of biking with her about a month ago, and along the way she shared the story of her first marathon - the very challenging Catalina Eco-Marathon. If you are looking for a caution-to-the-wind athlete, check out her IronTeam experience.

Elisabeth - also know as EWS, I met Elisabeth back in the summer of '11 when she decided to join the Ironteam. Through twitter, we connected and she inherited my bike, Max. Since then, we've kept in touch, and I've followed her progress to her first Ironman event, Vineman Full '12. She's come back to IronTeam as a mentor and captain, and I'm looking forward to hearing about the progress she will make throughout the season.

Chris - Every year, Chris finds a source of motivation that fuels him through some crazy endurance events. In the past, he's run and tri'd for his immediate family. This time, he's honoring the life of another young man. Chris was my first coaching mentor, my first Ironman shepard, and an inspiration to me. Should you need a spark yourself, please connect with this guy.

These folks, among the many, many others I'm proud to call friends, are how I can trek 140.6 miles in one day. It's not just physical, it's personal.

Strike a Balance

Train hard.

Work hard.

Love hard.

Take chances.

And wear costumes while doing it.

Dress for the job that you want, not the job that you have

Happy Monday!

Good Pins

There are a couple of friends on facebook who post some pretty great jokes, quotes and meme-style pictures. Since tumblr and micro-blogging has gotten more popular, there seems to be an endless amount of visuals floating around there. Pinterest is a site you can use to catalogue or bookmark what you like.

I was resistent to start a Pinterest account because I thought it would be a waste of time - and truthfully, it is a great time waster!

But have you ever heard a quote or seen a poster and just thought to yourself - yes, THAT. That's what I like about it - I can read and stash some motivational quotes there. Every now and then, I find and pin more.

In the spirit of another great IronTeam workout weekend down (90min bike + 5m run), here's a few of my favorite pins. The entire board is here.

Training Update (and some bad words)

Bad Words:

I wasn't planning on recapping my training thus far, but I had a laughable (read: frustrating) morning, and so I composed this post in my head as I worked out. And it makes me feel happier to chalk it up in writing and move on. Get on with yourself, bad karma!

It started last night (more on this later) when I got home and just wanted a shower. Which I got, sans hot water. I had seen my landlord and the plumbing guy will milling around some closet downstairs, but didn't realize there was a problem until I was stripped down and freezing in the shower. Ugh.

Couldn't sleep much due to a nighttime workout, so I packed my swim bag for the morning. I couldn't find the pair of goggles I like. Figured I'd find them in the morning. Caught 5 hours of sleep. Woke up dazed. Still could not find my goggles. Grabbed another pair, less comfy, and drove to the pool. Waking up to dipping into the lane - 15 minutes, maybe.

The pathetic, blurry view on the way to the pool.

Expected to see my teammates, but no one was there. Bummer. I go to put on my goggles and the adjustable strap on the nose bridge snaps. (BAD WORDS!!!!) No way I am getting out, going back home, grabbing another pair and coming back. (BAD WORDS) So I try to swim 100m without goggles. Fail. (BAD WORDS). Frustrated and tired, my last effort is to McGuyver the goggles back together by threading the strap through the pinhole. (The suffix "-hole" was on my mind a lot this morning...)

It worked. Minor celebration. I can do my swim set. That is, until randomly during 150, repeats my foot cramps like a motherpucker. (BAD WORDS) I'm in the middle of the lane and don't wanna stop, so I flail through the rest of the length and then cough out a few swears when I hit the wall.

The rest of the morning continued without fanfare. Swim done. Eyes raccoon-like from the stupid goggles. I grumble my way back home (BAD WORDS) and get ready for work.

Okay, not a bad day by any stretch, but my dirty mouth and mind this morning would not have charmed anyone...

Training:

My training is going great. So far, my week has been balanced between swim, bike and run.

This week's workouts

Last night I joined a group of Ironteam folks for their weekly glow run - first time I've ever worn glow products while running. I'd run 8.5m in the morning at a comfortable clip (8:40ish), so considered the workout a bonus. The plan was to run the Amalfi loop, which is a 6m route with a fair amount (800ft?) of climbing. I have two speeds - All and Nothing. Moderation is not my style. I cranked up the All speed and for the next 47mins carved my lungs out on the hills. New PR, just under 8min/m average. Hope that bodes well for a fast/flat Disney Half PR in January. Chased the workout down with a couple tacos and some ice cream.

As previously posted, my bike rides are not at pace, but more just some casual mileage with the boys. Looking forward to the winter trainer rides getting my quads ready for climbing canyons. And eventually daylight savings time will bring back the sunshine and allow for some lengthy pre-work morning rides.

Heading back to CT in a few weeks - for a short holiday trip - and I'm looking forward to running there with my mom. She's training for the 5K can Disney, so we'll practice running outside (she's a treadmiller mostly). I love running in New England because it simply looks so different from Cali.

When I return from Cali, I'll get to bank some longer rides (I'm off work for the week), and do some hiking. Not for a workout, just for the sake of slowing down. Until then, there will be no slowing. Just cranking away, trying to be a champion, trying to embrace the entire Ironman journey.

Thoughts on Coaching and Leadership

At the beginning of the week, we wrapped up the 2012 term of the TNT Coaches Committee(see "Education and Enthusiasm" halfway down the page) and since then, my free-time focus has been on developing ways to continue coaching education and further the growth of all the leaders who contribute to the GLA chapter.

I've had some good conversations with a couple of my mentors from the program - marathon coach Dave and marathon program director Maggie - about what's really needed to continue the momentum we are slowing starting to build.

Since I've had a fair amount of downtime this week, I decided to re-read one of my favorite books on coaching. It's called, "The Mentor Leader" by NFL Coach Tony Dungy. Of all of the books and articles I have used as resources, I find this one to be the most insight and inspiring.

Dungy is admittedly a very religious man, so there are sections of the book that heavily reference the Bible. I'm not a religious person, but I can appreciate his use of those parables to make a point. If you can read beyond (or through, or to the side of) those part if they may grate you, you'll still find some sage words and lessons.

I'm not certain why I'm so drawn to Dungy's philosophy - I think his emphasis on being of service to others and the focus on creating future leaders is admirable and aspirational.

I've pulled a ton of quotes out of the book. I'm writing about them partly so I can use this for my own reference. But also, if I throw it up here in the interweb world, maybe someone else will find them useful. These ideas are certainly something I strive for, but by no means anything that I have accomplished yet. But I keep trying!

Anything is bold are the words of Dungy and his co-author Nathan Whitaker.

“I have seen all kinds of leaders, but the ones who have had the greatest positive impact on my life are the select few who have been not only leaders but also mentors.” I can tick off a handful of people in my life who have mentored me as an athlete and a coach. My premiere team soccer coach, Steve Werbner; my high school basketball coach, Nancy Cleary; my college volleyball coach Harleigh Leach; my college javelin coach, Pete Carroll; my first marathon coach, Chris Wilno. This is a list that is ever growing as I continue to work in the marathon and tri community.

“Leadership is not an innate, mystical gift; rather, it is a learned ability to influence the attitudes and behaviors of others.” I love the idea that leadership is something you can learn, gain and grow. It's not a genetic trait or a set quality. Like anything else, you can invest in your abilities and evolve.

“When it comes to effective leadership, it’s not about you and what makes you comfortable or helps you get ahead. It’s about others.” It's not about me. It's about others - being of service to them, helping them find their potential and bringing value to their lives. That doesn't mean its not rewarding, though. I get so much out of working with others. I learn just as much as I try to impart. “Humble servant leadership demonstrates to those you lead that you see them as valuable, and it’s worth your time to serve them – not to have them serving you … Leaders who serve – not just when it’s convenient, neat, and acceptable, but when it’s timely, needed and right.”

“People respect a leader who doesn’t have all the answers as long as they can see that the leader is committed to personal growth.” Dungy talks a lot about leaders being seen as human. And it's good to be seen that way. Effective leaders aren't the ones who are untouchable, who lead in a vacuum, or who stay locked in an ivory tower, commanding from above. Leading and mentoring is about partnership, being in the trenches with everyone you lead, and being open to acknowledging your strengths and weakness. And if we are smart about it, “We should surround ourselves with people whose strengths complement our weaknesses.”

“Don’t worry about the size of your platform or whether you’ll have one – you will. Instead, pay attention to the people around you and the opportunities in front of you, knowing that your chances to make a positive difference will come along in due time.” I've been a solo head coach, a co-coach, and currently I am an assistant coach. And in my day job, I'm an assistant. Sometimes I wear hats of leadership, and other times here to help, support and follow. But where I exist in the totem pole of any organization does not affect my ability to lead. You can make a difference from any position. There is always an opportunity to mentor and to be mentored. Don't write it off because you're not on the top rung of the ladder.

“You can lead without mentoring, by choosing not to become engaged with your group; but mentor leadership requires a deliberate decision to get involved in someone else’s life. So, no question, it takes time; but it will make an incredible difference in your organization and will establish a legacy that will pay dividends long after you’re gone.” Mentor leadership takes time. It comes at the sacrifice of other things you might want to do. This occurs to me sometimes when I have to schedule one-on-one coaching meetings with my runners, or attend an evening meeting across town, or get up early to go coach a practice. I can't deny that it takes time. But all that engagement, and all that I gain from giving up that time, is what ultimately makes my life worthwhile.

I also really enjoy his focus on building people up - “You may not buy the premise that encouragement is always needed, as I believe, but let me ask you this: Who really benefits from discouragement? As type-A athletes, which many in the Ironman community tend to be, we are often our own harshest critics. Having an externalized voice to encourage you through your own doubts and praise your efforts can really change perspective. And changing perspective, little by little, changes lives. I've seen many first-time endurance runners struggle through a 2-mile run when they start training, and in 18 weeks, tackle 26.2 miles at once. It's an amazing for the athlete and the coach and the team as a whole.

“Some mentoring relationships last for years and result in deep friendships. Others can happen in a moment of sharing the wisdom of your experience with someone standing right before you. The key is to look for opportunities and be ready to act.” Doesn't matter who you are or what title you hold. Keep the eyes open and be ready to help - lend an ear, share an experience, empathize. Don't lead from the top, lead from amongst the group.

Mentor Leadership is about leaders building other leaders. Remembering, “It’s not about getting the credit; it’s about helping the organization, and everyone in it, be the best they can be.”

All of these ideas may sound like ideal platitudes, sure. But put into action, I think there's potential to create a really strong community. Not sure how to practice these ideas daily, but my eyes will be open and ears tuned in for the opportunities lurking around me.

Riding Dirty

On Sunday I had some Jay-Z music stuck in my head, so when I checked into the Plunge on foursquare, I added the lyric, "Ball So Hard". I'm pretty much the whitest, non-dancing, non-gangsta, barely-rhythmic kid you would meet. But it was in my head. The high cadence, half-rap-half-dance music gets me moving. I listen to Kanye, Pitbull, Flo Rida, as well as Chamillionaire, whose Riding Dirty, the namesake of today's thoughts.

It was a dirty ride this morning. I spent a good 10 minutes post-workout just wiping down Oatmeal, making sure his frame was clean, chain was degreased/lubed and other components did not retain the cakes of mud and sot picked up during the Culver-to-Marina route.

I rode with two very great friends - family, really. I've been a teammate, co-coach and sister to Javier since we met in 2007 on the West Side marathon team. And I've know Rommel since 2009, when I coached him to his first endurance race. They are both Ironbuddies - Rommel completed the Vineman Aquabike this past year with IronTeam, and Javi is currently training for IMCDA next summer.

Rommel and Javier
We met up before the sun woke up, and we took off along a dedicated bike path in southwest LA. The 7ish-mile route delivered us to the Pacific Ocean just as the sun rose above the horizon. Still struggling against the thick marine layer, it didn't really assert itself until the end of our trip.

Leaving my apartment

Sun finally coming through as we got back to base
We capped off our easy effort with a hill climb. Nothing brutal for too long, but 400+ feet over .6 miles will make your quads burn for a second. Upon the return home, I did the aforementioned cleaning - of the bike and of myself. Swap the cycle kit for a work outfit and head back into the general public where no one knows the secrets we warriors of the dawn share.

Top of the climb. Field of dreams

Top of the hill. One of them called it an Oreo Sandwich. Won't reveal who
Nothing like starting the day off with an hour of spinning under your belt. It's not a workout, for me. It's some time with family. Catching up, checking in, and making sure all is well and good.

And all is well and good.

Of Comfort Zones and Asia

I’ve been on this kick lately of doing things out of my comfort zone. I’m a creature of habit … some might identify me as a bit obsessive … and for so many years of my life, I was fearful of breaking my routines. I’d rather stick to what I knew instead of trying something new. I’d run the same routes instead of going exploring. I’d stay home and hang out rather than accept an invite out with friends and folks I didn’t know. You know that scene in a Christmas Story where Ralphie’s brother has the snowsuit on? That’s a visual of how overprotective I was.

The metaphorical me
I could take on the physical challenge of races and the mental challenges of work. But I never challenged myself to be social, spontaneous and adventurous. Many of my friends and the people who know me now would never believe how much social anxiety I struggled with for a long time. And still do. But on this new kick – try something new, meet new people, branch out, be visible - I’m pushing myself against my introvert instinct. I’m biting the bullet, taking some risks. And damn, it’s paying off!

I think it started back this summer when I decided to return to triathlons. A different world than the marathon team I’d worked with for five years. Knew a few folks, but not many. And joining up with a team that had a large alumni base and a cohesive staff made me anxious. Turns out, they could not have taken me in more warmly and with such open arms.

And it’s been through this group of folks I’ve done some cool things with – Saturday night at the Trampoline Gym, yes please – and have gotten more comfortable just striking up conversations. I am not the type of person to walk up to someone and introduce myself … but I do that now. That’s a little victory!

At Play! Jason, in blue and who is blocking me, is partly responsible for this post - in a good way!

So all of this newness and fun has fueled me to take another risk, per se. Again, pushing back that comfort zone, or rather, ripping its face right off …

Comfort zone, meet your destroyer

I signed up for the Great Wall Marathon in May 2013. My friends Jason (above) and Karen, along with others, are heading there to run the race. They’d mentioned it to me a while back and said I should join. At the time I agreed. Also, at the time, I was holding a glass of tequila. So, my brain was on backwards. But Karen sent me the info Sunday and I read it. My mom and I chatted, and she was really supportive. Dad, consider reading this my breaking the news to you :)

I’ve been out of the country once, to Italy. I have always wanted to go to Asia, but never thought I’d go do it. Because that’s not me. That’s not my life.

But now it is. And then I get this high off of realizing, I get to make my life the way I want it. I’m blessed with that freedom. And, hell, I’m going to have as much fun as I can, make as many friends as I can, run as many miles as I can and love it all as hard as I can – because, as they say, you can take a day off but you can’t put it back on.

For as active as I am as a person, I finally feel like I am living life actively.

Being Happy Doesn’t Always Make Us Grateful, But Being Grateful Will Always Make Us Happy

Smile every chance you get; not because life has been easy, perfect, or exactly as you had anticipated, but because you choose to be happy and grateful for all the good things you do have and all the problems you know you don’t have. - from 101 Timless Lessons Life Teaches Us.

I had a really great breakfast conversation with my friend, Adam, last week. We were talking about the nature of our jobs in 'Hollywood' and the different types of people we encounter. We are both on the same wavelength about distancing ourselves from the steroetypical (but all too real) grimey folks that the industry attracts. What came out of this meeting was a articulated philosophy - Good people attract good people.

Of course, my mind zips to my Team in Training teams over the years. The friends I've become close to since 2007 are not just my "best friends from California" but rather "my best friends. period." Funny, too, since I met Adam through one of my close friends from the program! The wavelength extends.

Hands In
For our 4th Ironteam Saturday practice of the season, we hit up Westlake Village, northwest of Los Angeles, for a group ride. Rain made up change up our plans, and we ran instead. I prefer the run to the bike because it's easier to get to know people side by side on a run. Bike is a bit harder. And still this early into the season, I'm just scratching the surface of a lot of my new family here.

For me it was a great run - the temps were comfortable, my pace felt consistent when I was dictating it for myself, and I got to talk to so many people. I laughed. I smiled. And then at breakfast I ate off their plates.

When home and logged another 5 miles to complete a 13.1 day. 'Half marathon' distance is a round number in my head.

Go Team!
I finish the workout smiling and feeling grateful. Because it wasn't totally easy, perfect or what I had planned in my head for the day. I felt grateful for the motivation I was digging into, for my health and ability to complete it, and for the chance to spend 5 early morning hours with the Team. There are so many problems I don't have in life. In this good life.