Running With a Pregnant Belly

“OK, Kelley, time to finish it off!”  Yep, my body was telling me it was time to call it to an end for the day.  My husband had Monday off and I talked him into running with Ashley and I during her nap around noon.  It was a beautiful day with the temperature close to 80 degrees.  We had just gotten back from an awesome “Mother’s Day” camping trip in Moab and were hanging close to home for the day.

Running these days has become much more of a chore, eventhough I do still enjoy it.  But, I guess that’s to be expected when you’re already carrying an extra 20lbs. in your boobs, stomach, and hips.  It seems that I carry my babies low, too, and that causes lots of added pressure in my pelvic area.  I can’t ever go on a run without having to stop at least once on the side of the trail to pee AT LEAST once!  Plus, anyone whose experienced the physical changes of your body during pregnancy knows that your ligaments stretch and loosen to allow more flexability which your body requires during the stresses of labor.  Yes, I’ve noticed that beginning to happen as well.  With Ashley I had to stop running around 4 months because my pelvis and hip flexors became too sore.  I’m hoping to make at least make it to 6 months this time, and I’m almost there!

My running limit these days is between 8-11 miles and not more than 3 days a week.  If I run long one day, I’ve found that I’m too sore afterwards to run a second consecutive day.  Josh and I ran 11 miles together at my slow 9:20 pace ( yes, there was lots of hills included) and towards the end I could feel the tenderness down low.  I know I only have a few more running days left in me and I was so fortunate to spend one of my last long endurance runs with my Josh and Ashley to wrap up a great Mother’s Day weekend.

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by kelley0724 on May 16, 2012  •  Permalink
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Posted by kelley0724 on May 16, 2012

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Life’s Simple Pleasures

At this point, being 5 months pregnant, my motivation to exercise has definately dropped.  There are only two reasons keeping me going- preventing myself from gaining 50lbs. (I’m on a role for 40lbs. right now), and  knowing that consistent exercise often leads to an earlier birth, lighter baby, and faster labor!  Dr. James Clapp describes all his research data related to that in his book, Exercising Through Your Pregnancy.  It was all true with Ashley.  She was 3 weeks early, 5.5lbs., and my labor (by the time I reached the hospital and she was delivered) was less than 4 hours.  Exercise or not, I’m still trying!

This past weekend Josh and I were able to get out for some endurance activity and enjoy the unseasonably warm temperatures here in the valley.  Saturday we stayed close to home and ran our common “New Castle” route through all the small subdivisions.  I made my husband push Ashley in the Chariot this time because all the hills are becoming so difficult to run it’s almost pathetic!  Although my pace has slowed significantly, I still have endurance.  I ran 11 miles at about an average 8:45 pace with my average heart rate hovering around 139.  My total effort for the run was about a 4.  The following day I did a 2-hour endurance ride pulling Ashley in the Chariot along the Glenwood bike path out to the rodeo grounds outside of Carbondale.  After sharing a quick HoneyStinger strawberry flavored gel and a short “horsie ride” on a real saddle atop a large brown horse from a nice cowgirl, we headed back to Glenwood.  My PRE for the ride was about a 5.

My body was spent after the weekend, but with my in-laws arriving late Sunday, I knew the next few days would be filled with plenty of R&R time.  We spent the following days enjoying all the famous tourist activities that us locals only seem to partake in when family is in town.  We rode the Glenwood Canyon bike path on Monday and managed not to swallow too many mayflies along the way.  Tuesday, after spending some time at the Minder’s Park in Carbondale, we rode back down to Glenwood finishing at Two Rivers Park.  For us adults, the views of the canyon and Mt. Sopris were as beautiful as ever.  For Ashley, it was the parks and HoneyStinger pomegranite flavored chews that thrilled her.

The simple pleasures in life- family, bikes, swimming pool, sun, and HoneyStinger!

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by kelley0724 on April 25, 2012  •  Permalink
Posted in Family

Posted by kelley0724 on April 25, 2012

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Physical Adaptations During Pregnancy

I remember my teammate Sari Anderson and I talking at one time when she was pregnant with her second child and she commented, “If you’re trying to plan it, there is no perfect timing is there.”  She was right on.  Bfore I found out this winter that I was expecting again, I was anxiously gearing up for an exciting 2012 season with hopes of top 4 perfermances at all XTERRA Regional races, a top 5 at XTERRA Nationals, a top 8 at XTERRA Worlds, and a top 8 finish at the ITU Cross Triathlon World Championships.  However, God had something else in store for my family.

Let me tell you.  Although I think many of us athlete moms can sometimes not be the most patient pregnant ladies, the patience we do have in taking ”time out” to experience something so amazing pays off.  God had it all planned out.  He didn’t create pregnancy to be a time where us athletes have to give up our active lifestyle.  Many pregnant women think they have to drastically limit their exercise volume, type of exercise, and exercise duration  due to some of the older false theoretical views out there.  Wrong.  Research says that it’s perfectly ok to continue 60-70% of your regular training volume and maintain a 60-70% in training effort.  The physical adaptations that your body literally goes through overnight when you become pregnant actually compliment exerise.  I have a great book, Exercising Through Your Pregnancy by M.D. James F. Clapp, and it explains all the current scientific research that contradicts many of those old theories like, “Decreases in blood flow to organs and the womb during exercise might slow the growth of the baby or restrict the baby’s oxygen supply”.  Here are some the incredible complimenting adaptations of your pregnant body that Dr. Clapp discusses in chapter 2 of his book:

  • During pregnancy your blood volume increases by 40%:  This is due to the fact that all the extra salt and water retention during early pregnancy actually quickly increases your body’s blood plasma levels which allows for more blood flow to return back to your heart.  Did you know that this is permanent?  Yep…. God’s natural method of blood doping!!!!
  • Your blood vessels near and around the skin, kidneys, and reproductive tissues dialate causing for a 2-20 fold increase in blood flow to these tissues and organs.  For one, this allows your body to cool more rapidly and dissipate heat when exercising.  This is why us pregnant ladies always have that “radiant glowing” flushed look all the time!
  • During pregnancy your lung capacity increases by 40-50%. This is due to the fact that your body releases extra progesterone which initiates overbreathing.   This also helps the body in dissipating heat.
  • Your basal temperature (body temperature at rest) decreases at rest along with the body’s set point for sweating.  This helps to get rid of heat, too.  It also explains why you sweat more during pregnancy.
  • During pregnancy your metabolic rate increases 15-20%.  Hmmm…. this explains why I feel like I have to eat everything in sight after I run 12 miles!

I the end us moms may be taking a year off from racing, but not necessarily exercising.  Often we come back stronger the following year.  Believe me, once you experience labor you think you are superwoman and can do ANYTHING!!!!   So watch out, I’ll be back!  But this time I’ll have the best of it all…. another precious little baby and hopefully all or most of my pre-pregnancy fitness!

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by kelley0724 on April 2, 2012  •  Permalink
Posted in Training During Pregnancy

Posted by kelley0724 on April 2, 2012

http://momrides.wordpress.com/2012/04/02/physical-benefits-of-pregnancy/

Someone else likes my Specialized mtn. bike shoes sporting the BOA technology.

“Mommy’s getting plump!”  Yep… that’s what Ashley says about my stomach.   Reality hit early this second time around when I had to pull my box of maternity clothes last week.I had no idea the second baby would pop out so much quicker than the first.  Despite the fact that I’m only 4 moths along I look the same as I did when I was probably 6 months aln ong with Ashley.  Not to mention the weight gain came on quicker too and I gained 13 lbs. in the first 15 weeks! I only have one jersey that actually fits me these days and it’s a “Williams” Oil and Gas Company jersey that my sister gave me.

Although I feel as sluggish and slow as a sloth,  I’ve still been able to get out for some great workouts and have some energy left for yardwork, park playtime, or a ride with the Chariot down to the library later in the day.  The other day after taking Ashley swimming at the Glenwood Hot Springs we hit the bike path during nap time to get a run in.  We ran 13 miles at 7:47 pace with my average heart rate hovering at 147 and my PRE (perceived rate of exertion) at about a 5.  Yesterday after church we decided to head out for some family riding over on the Hubbard Mesa area north of Rifle.  I was able to get an easy 2 hour endurance ride in on dirt while Josh took Ashley for a ride on her Strider around the kid’s dirtbike practice loop next to the parking lot.  The dirtbike woop-de-doos are getting a bit more uncomfortable to ride along these days so I chose to ride my single speed.  That way I was standing up most of the time.  I actually rode my single speed when I was pregnant with Ashley all the time for the same reason.

While I may be getting “plumper and plumper” with each passing day, I’m still greatful I can get out and exercise.  I haven’t gone to sitting on the couch eating Kettle salt & vinegar chips all day yet!

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by kelley0724 on March 26, 2012  •  Permalink
Posted in Family, Training

Posted by kelley0724 on March 26, 2012

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Spring Fun

 Saturday was a bit chilly with temperatures hovering around 25 degrees all afternoon.  Although it was cloudy and cold we were able to get out as a family for an hour around noon to enjoy the hills behind the schools here in New Caslte.

Thanks to my husband, I was also able to get out for a little “quiet” time in the later afternoon around 3:00pm for a long endurance run…. after a much needed power nap!  I was able to run a good 12 miles on the county roads here just out of town.  I maintained a 7:47 pace over the duration of the run (without the jogger this time) with my average heart rate being right around 150.

While pregnant my training volume and intensity has obviously dropped for good reasons.  My total training volume and intensity are probably at about 60-70% of what they were prior.  Instead of training an average of 10hrs/wk. I now only train between 6-7 hurs/wk.  My only goals during pregnancy are to have a healthy baby and to maintain as much fitness as possible.  Therefore, I quit doing any type of interval training because I really have no motivation to do so, eventhough research has shown that you can still perform intervals as long as the intesnity stays below 60-70%.  I have spent most of my training simply enjoying the pleasure of being outside on long endurance runs and bike rides.  I occasionally swim or throw in an Insanity workout dvd.  I take each day as it comes.  If I feel like running 12 miles at 7:50mi. pace, 5 miles at 10:00mi. pace, or if I feel like taking a nap that’s what I do.

Although I hate the initial three months of feeling extremely exhausted, nauseated, bloated, moody, and grouchy, there is something special about the 40 weeks of pregnancy.  For me, I find it tones down my compeative edge and allows my mind and soul a chance to take a break.  Saturday when I was running I could smell a wood-burning stove and it made me so excited to go camping.  I smelled the ranch’s wet urine and hay fields.  I could feel the slight warmth of the sun trying to poke out from behind the clouds.  I sloshed through wet puddles.  As the clouds began to dissappear, I finished my run with a beautiful orange, red, and pink sunset to my back and frost coating my eyelashes..

Oh, the wonderful sights and sounds God has blessed us with.  The spring fun has begun!

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by kelley0724 on March 5, 2012  •  Permalink
Posted in Family, Training During Pregnancy

Posted by kelley0724 on March 5, 2012

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Surprise!

4cm long at 11weeks and has a heart beat of 160bpm... wow! So miraculous.

I’ve had a few recent posts relating to family members, but I guess that states something about me.  Family is an important part of my life and always has been since growing up in a large Catholic family.  With that said, my husband and I (along with our 2 yr. old daughter Ashley) are thrilled to share the exciting news about the newly expected addition to our family expected early September.  That obviously means no racing this summer.  However, I am looking forward to preparing for something even greater than any race experience could ever match… the birth of our 2nd baby!

Good luck to all of you preparing for your upcoming 2012 season which begins soon!  I wish you the best of luck.

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by kelley0724 on February 26, 2012  •  Permalink
Posted in Family

Posted by kelley0724 on February 26, 2012

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Where Does Our Motivation Come From?

Congratulations to my younger brother, Danny, who is a junior at Mead High School in Spokane, WA.  He was offered a full-ride scholarship to University of Washington to play football!!!!!  He’s an amazing baseball player as well with the exceptional talent of being a switch-hitter.  It’s still early and I’m not sure which he’ll choose to play in college.  It’ll probably be determined not only by the scholarship offers but the engineering schools, too, since that’s something he’s considered studying.  I can’t wait to see what the future holds for him!!!

I know for Danny football, baseball, and basketball have been his motivations throughout his school years and it’s what has given him focus, self-discipline, his hard work ethic, persistance, and tolerance (still working on this a bit) in life.  My sister Theresa, a professional enduro dirtbike rider, can attest to this.  Another of my younger brothers Andy, who went to the Green Bay Packers NFL draft last year, can attest to this.  My husband, an amazing skier throughout high school and college, can attest to this.  My good friend and teammate Sari Anderson, who recently won the Ski Mountaineering National Championships and TEVA Winter Mountain Games and mom of two, can attest to this. 

I think all of us athletes can relate and appreciate all that the wonderful world of sports brings to our lives.  Athletic activity allows for increased physical health as well as mental and emotional health.  But, we also know that  it’s much more than that.  Would we be as successful, motivated, hard-working, determined, focused, and as balanced in life without our sports?  I’m not sure I would be. 

 I hope my daughter will be able to appreciate a physically active lifestyle, too, as she grows older!

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by kelley0724 on February 21, 2012  •  Permalink
Posted in Family

Posted by kelley0724 on February 21, 2012

http://momrides.wordpress.com/2012/02/21/where-does-our-motivation-come-from/

Enduro Super Woman!

No, this is not me…. motors and I do not fare well together.  It’s my twin sister, Theresa Wagenman.    I sure love my sister and am so proud of her accomplishments in life, her hard work, determination, and stubborn persistance.  Here is an example of why:

Last weekend Theresa competed in the first Rocky Mountain Enduro Circuit dirtbike race of the 2012 series held in Wickenburg, Arizona. It was a two-day race with each day consisting of 60-80 miles.  On the first day, she happened to fly off the trail into a giant cactus.  Not giving up, she yanked the fork she had taped to her dirtbike for emergency purposes such as the one she found herself in, and pried all the needles out within 20min. before hopping back on her bike.  I won’t mention where the needles were, but let’s just say they were ALLLLLLL over in places you don’t even want to imagine.  I could tell by the hematoma welts on her body that it had to hurt! 

OUCH!!!!!

It was a great race for my sister and just the beginning of what I hope will be a successful season for her.  I can’t wait for her to represent the U.S. women at the FIM Enduro World Championships later in September which will be held in Germany.  Go sis!!!!!!!!!

Theresa w/ our uncle Billy!

     

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by kelley0724 on February 1, 2012  •  Permalink
Posted in Family

Posted by kelley0724 on February 1, 2012

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Ultimate Run Workouts

To be honest, I don’t actually have a great book centered on running, running techqnique, or running workouts.  But, as I mentioned in my previous post there are some great outside resources such as magazines like RunnersWorld, local running-specific stores like our Roaring Fork Valley’s Independence Run & Hike, and individual athletes such as Lesley Paterson who are phenomenal runners with incredible knowledge.  However, with my own experiences as a high school runner, division I-AA college runner at Montana State University (although I think I cared more about skiing Bridge Bowl than running), and as a professional triathlete coached in part by Carmichael Training Systems, I do have a few favorite workouts that I find to be mentally and physically challenging and also provide many training benefits:

Hill Repeat Intervals:  Everybody hates them because they’re hard… especially when you’re pushing a Chariot!  They remind me of the earlier days when my husband and I would occasionally compete in the winter SKIMO randonee races.  Our effort would be pegged, yet we would be moving so SLOW!!!!!  I believe running hills is one of the most beneficial running workouts you can do and here’s why:  it’s a form of resistance training that builds muscle strength, it improves speed because running hills recruits the same muscle fibers used in sprinting, it reduces the risk of run-related injuries because it strengthens hip flexors and achilles tendons, and due to the fact it requires more arm pumping it builds greater upper-body strength.  (I won’t go into detail on the quantity of intervals because that will vary from athlete to athlete as I mentioned in my previous blog about cycling workouts.)

Negative Split Run:  During the later half of last year’s race season my CTS coach and I realized that I was having difficulty maitaining my pace during the second half of my tri run.  I knew based on my training wokrout results that I was capable of running between a :43-:45, but I needed guidance on how to maintain my pace.  What was the specified training plan…. negative split run practice!  Yes, once a week or so my coach would have me run 35-45min. tempo pace at a PRE of about a 6 or 7, and 30-40min. back with an increased PRE of a 7 or 8 with an obvious increase in speed as well.  Not only was this a physically challenging workout, but mentally as well!

Fartlek Run:  We used to do these workouts in high school and college and everytime they mentioned the workout I wondered, “Whoever came up with that name and what does it mean anyway?  It sounds so goofy!”  I’m sure I could find the answer to that question on the internet somewhere if I really cared to.   Fartleks are great because they simulate the same type of running that happens in racing- you speed up, slow down a bit, and speed back up.  We all know that during a running race speed varies due to terrain and race courses, athletes and their race positions comparatively to others at different points throughout a race, personal running strengthes, etc.  This workout is great to perform on trails because it helps with foot cadence and speed while running on uneven terrain.  An example of how to run this workout is:  2min. hard race pace, 1:30 easy/moderate pace, 3min. hard, 2:30 easy/moderate, 4min. hard, 3:30 easy/moderate. etc.  (When do you stop???? The volume varies between each individual athlete.)

Enjoy your run wherever it may be and with whomever it may be!

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by kelley0724 on January 31, 2012  •  Permalink
Posted in Training

Posted by kelley0724 on January 31, 2012

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Ultimate Cycling Workouts

I’ve said before that the benefits of having a personal coach are incredible, especially if you consider yourself a serious athlete.  However, if you are one of many beginner, intermediate, or even expert level athletes that categorize themselves in the recreational/semi-serious group and do not have a coach, there are many resources out there to guide you.  I used to be an athlete of that sort, so I know.  If you are in the hunt for some good resource recommendations, I would suggest:  The Mountain Biker’s Training Bible by Joe Friel (2000) and Chris Carmichael’s book The Ultimate Ride (2003).  Both of these books give very detailed explanations of how to design a year training plan and they also give suggested types of workouts to do.

Chris Carmichael’s book is my favorite.  It includes the same information and coaching/training philosophy that my former Carmichael Training Systems coach, Lindsey, and I shared together.  In chapter 3 of his book he explains the five critical components that every workout must include in order to effectively meet the workout’s training objective:  intensity, volume, frequency/repetition, terrain, and pedal cadence.  Chapter 4 of the book goes on to give specific workouts with the training objectives described.  Below I have shared three of my favorite workouts that I have performed many times with my former CTS coach and that can also be found in Chapter 4 of Chris Carmichael’s book:

  • SteadyState Invervals (SS)-  Designed to improve power production at your LT (lactate threshold).  Intensity:  Hard…RPE of at least an 8!!!  Volume:  2-4 X 8-20min. with a 1:1 recovery ratio.  Frequency:  Allow 48hrs. between sessions.  Terrain:  Flat/rolling.  Cadence:  85-95rpm.
  • ClimbingRepeats (CR)- Designed to increase sustainable climbing power by training at the edge of your LT.  Intensity:  Hard… RPE of at least an 8!!!  Volume:  2-4 X 8-20min. with a 1:1 recovery ratio.  Frequency:  Allow 48 hours between sessions.  Terrain:  Long steady climb.  Cadence:  70-85rpm. 
  • Tempo (T)- Designed to improve fuel utilization, increase your capacity for more intense workouts, increase power at moderate efforts, increase muscle glycogen storage capacity, improve free fatty acid oxidation, increase development of mitochondria, nd improve aerobic efficiency.  Intensity:  Moderate-Hard (85-90%)… RPE of about a 7.  Volume:  20-120min.  Frequency:  Allow 36hrs. between sessions.  Terrain:  Flat to rolling.  Cadence:  70-75.

Keep in mind that any workout an athlete performs will differ from one athlete to the next.  For example, a novice rider will more than likely not be able to perform the same number of interval repetitions nor complete the same interval duration as that of an elite rider.  Also, the frequency in which athletes perform workouts will differ due to differences in their training plans, weekly training hours, and training philosophies.  For example, an athlete such as myself that believes in block-training (as I mentioned in my earlier blog) might schedule back-to-back interval workouts followed by an equal amount of rest. 

No matter what type of workout you choose, always know what your training objective is to prevent yourself from putting in “JUNK” time.  I think it’s always good to ask yourself before any workout, “What is my goal?  What should the intensity be today?  How many repetitions am I going to do and for how long? (Be realistic… don’t let your testosterone level get your ego so high that you can’t live up to it.)  Where will I perform the workout? What should my pedal cadence be?”  If you can answer all those questions, then according to Chris Carmichael, your workout plan is complete!  It includes all five essential components of an effective and efficient workout:  intensity, volume, frequency, terrain, and pedal cadence. Happy Trails!

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by kelley0724 on January 16, 2012  •  Permalink
Posted in Biking, Training

Posted by kelley0724 on January 16, 2012

http://momrides.wordpress.com/2012/01/16/ultimate-cycling-workouts/

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