The season is over folks!

Yes, fall has finally arrived and with it a teeny bit of the rain we so desperately need here in Norcal. Its been a very busy, full season - quite a blur actually - but a good one! It did seem to be one of the busiest I've had in recent memory though - so many pics and thoughts to post. This actually is one of my favorite times of year. For all of us endurance athletes fall signals the start of 'off-season' and signals a time to rest our bodies, brains, and spend more time 'goofing off' with family and friends. With that said I do still have goals, let's be real folks. But these are my 'happy list goals' and one's I look forward to checking off my list. If you haven't put your's together yet I hope this inspires you to grab a pen and paper!

So my goal by the end of the year is to do the following......

*Spend more time at home with my sanctuary - hubby, home, and K-9 companion
We spend all race season working so dang hard not only training all our athletes and running the TTE Nation Team but working events and training ourselves too. It leaves little time for romance and cleaning out the closets when the whole house suffers from 'training neglect'. I hear a date night calling......

*Quality time visiting the family!
I've already been on a couple trips - Seattle to see the grandparents and North Carolina to see all my aunts, uncles, and cousins back east (aka home).  Up next is another trip to Seattle to spend more time with my grandparents and Aunt who are going through the challenges of transferring to assited living and Virginia for Christmas to see my bro. I think this time is important. While my hubby Dave and I don't have children we are very family oriented and its important to balance my life with real time spend with the family. Its always fun to be "Aunt Jenny" who gets to spoil all the kids. It also helps keep grounded and gives perspective on what an amazing life we have out here.

*Sleep in! 
No early a.m. crack-ass of dawn workouts every day of the week - period! I am absolutely RELISHING my sleep in time and have simply split some of training sessions in two and do 1 a.m. and 1 p.m. OR I just do one (a novel idea!).  I recently added a new sleep app to my phone called "Sleep Cycle". Its free and even takes your waking heart rate. The nifty charts and graphs even help you track your worst and best nights sleep, average sleep, time in bed, and heart rate. A very useful tool that I plan to use all year.

*Spend more time in the kitchen
Baking, experimenting with friends, and breaking out the crock pot are at the top of my list.
I've already started this and the husband is loving the smells walking in the door :)

*Run, yoga, and strength train more
My goal is 4-5 days a week of healthy running and specifically more hill and trail running. And of course 2-3 days a week of 'non-sissy' hard-core gym work. I was at a trail race recently in Marin - the Coyote Ridge Trail Run put on by the folks at 'Coastal Trail Runs' and after a brief discussion with my BFF we opted for the 10-miler. Of course we always bump into peeps we know doing the 20 miler and all we could think was - 'thank god we decided to go shorter'! Yes - its true - I am a total distance diva....but I am SO done with that for the year. I go long all year and right now I want to go fast, go short, and go home! So - I've got a bunch of half marathon stuff to keep me leaned up this fall including the Stinson Beach half, Napa Harvest Half, and we'll culminate with the North face challenge half. So hills, hills, and more hills - hill intervals here I come! Enough said :)  WRT strength- I have a minor obsession with body pump!!@ So 2x a week sessions now is SO much fun though I am sore as hell- I LOVE it! I plan to add some other fun stuff including TRX and yoga to work out all the kinks as well.

*Write a weekly post in my blog!
I KNOW, I keep saying this but its time to commit for reals. I should no better than to over commit during race season when I have ZERO time...but alas writing and bloggin is a passion - so its time to 'buck up' as I heard recently on the Big Bang Theory.  And yes - I do have a book or two in mind as well...but for now I am starting here with my newly re-designed blog and WEEKLY POSTS!!! Thank you for the support!

Dog days of summer....

The summer race season is about over here in Norcal now that the Vineman events are officially over in Sonoma County. Many athletes here are done with their seasons with the conclusion of Vineman while others are gearing up for late summer and early fall races.  If you are still one of the motivated peeps who didn't start training in December and are looking to use some more of your hard earned summer fitness there are 3 new races on the Norcal race scene! Exciting times folks as we haven't truly had anything new in quite some time.

Here's the scoop:

August:  Oakland Triathlons
There will be a sprint and olympic distance for those looking to go fast, go hard, and go home! Especially for those of you who usually do the Ukiah Triathlon this is a good alternative as that race has been cancelled due to the drought. I can't say enough how valuable the shorter distance races are - even to all of you long course junkies. They give you an edge you just can't get going 'steady betty' all the time.

September:  Ironman 70.3 Lake Tahoe
For those of you who race Vineman 70.3 OR didn't get in, got injured, whatever....there is a cool new 70.3 right here in Norcal! Tahoe is an AMAZING venue - need I say more?@! You don't have to step up to the big beastly IM Tahoe...try this wicked fast looking new 70.3 course instead. Other than a little altitude (lol) and 1 big climb - this course looks to be fast, fast, fast AND jaw-droppingly beautiful. Looks EPIC to me - and since Ironmans contract with the City of Lake Tahoe is only for three years this race might not be back on the calendar next year....so why the hell not give it a whirl?@!

October:  Challenge Rancho Cordova!!
YES - another very coool race series. This actually used to be the old Folsom Half Ironman series. This new 70.3 distance is now in October instead of August and is also another really fast course. Though not quite as pretty as Tahoe the Challenge family puts on an amazing series of races and is worth the time and money. Give it a shot and see what you got!

That's it for now folks. I will post some updates and photos from the summer and Vineman soon.  For now the TTE Nation is headed to Tahoe for our Annual Summer Training Camp. Not only do we get some crazy good training in we also get to enjoy a summer vacation together and a chance to chill by the lake....updates and plenty of pics to come...

Ciao for now~

JL

Goals, goals, goals....

Race season is here folks and with it many athletes I know and work with are planning their goals for the races and events they've selected this summer. After chatting with a couple athletes recently it got me to thinking about how much we love to push ourselves sometimes. Let's face it folks - many of us are very goal oriented, type-Aish people that like to 'think large and be in charge'. However, training and racing as in life often forces us to face a few humbling facts - or what I like to more appropriately call "Life Lessons".

Here are my "top five" conversation pieces I've had recently with a couple of athletes I work with that might help you re-evaluate your goals and how to approach them in a healthy way.

1.  You can't force success.

As much as we'd like to it often takes time, consistency, and patience. Training and racing is a 'process' - not an end point. So enjoy it!! It's supposed to be fun too, remember?@!  

2.  Keep your eye on the prize, but don't let it blind you.

Remember it is important to keep your goals in sight, but not at the expense of other important things in your life, like.....health, family, friendships, work, and yes - your relationship with your significant other, wife, partner, dog, whatever.

3.  Your body hear's everything you are telling it.

Bottom line folks is this is a "tough love" talk. It's not easy to hear, but if you tell yourself you suck at every finish line or practice than guess what - yes, you will suck. If you think you are slow, fast, fat, thin, happy, sad, bored, or amped - you will be.  It is important to realize that we constantly are 'feeding' our body, mind, brain, and spirit with millions of thoughts and images a day. What are you going to feed yours with?

4. If you want it, work for it.

As simple as it sounds it really can be that easy. Many like to make excuses as to why they are any of the adjectives above. But when it comes down to it, it is you who must decide what you want and how are you gonna achieve it. Again - insert the adjective here - you decide when you get up or go to bed at night (to a certain degree - I recognize children and jobs can effect this); what you put in your mouth; if you will skip that swim or group ride, or run too hard when coach says "chill". Again, why are you doing this and what is your goal???

5. Remember to make room for fun!

Triathletes are a lovely, fun, amazing group of people. I've made the most incredible friends, met my husband, and continue to meet the most interesting people in this sport. It's one of the many things that draws me back to it year after year. The comraderie, good times, and pure joy of sharing a hard training session or race has filled me with memories I'll never forget. But, alas - as a group our strength can also be our greatest weakness and at times we can easily get stuck in the "work" part. Triathletes at heart are a very hard working bunch - and don't get me wrong - that is an essential ingredient to successfully reaching your goals.  All I am saying is this....don't forget to slow down, have a bit of fun with your friends, smell the roses, and yes - its ok to drop back and swim / bike / or run and drink a beer with the new guy.

Ciao for now...

JL

Summer Race Season is here, Vineman Monte Rio Olympic Distance

We had a great time at the first race of the season here in Norcal at the 2nd Annual Vineman Monte Rio Olympic Distance Triathlon. This is arguably the best new Olympic Distance race on the circuit in the area. With a stunning backdrop along the Russian River....ahh....how we love NorCal!

2014 Vineman Monte Rio Swim Start

Drought conditions forced many to "walk/jog/scull" the swim. Great swim for first timers or those who don't enjoy the swim section...you can always "walk / run" the swim!

The course than heads out into the redwoods and than hangs a right out towards the ocean. Spectacular views on the bike course along Hwy 1 are a thing of beauty and tough to ignore as athletes enjoyed a nice tail wind and fast push back to Duncan's Mills and T2. All I can say is "WOW" - I remember thinking it was "distractingly beautiful". Worth the money for this folks. With inlands temps over the weekend in the mid-90's it was an absolutely amazing weekend to be about by the Norcal Coastline.

Hwy 1 Bike Course

Best part is T2 welcomes you back with a gentle transition over the bridge that crosses the Russian River and swim course - a cool view from up high to see the swimmers still in the river. This section is pretty much it for the sun. You head up a gentle grade to the turn around at mile 3 where there is a break in the trees and a little sunshine. Than the rest of the run course is entirely shaded, under the cool majestic redwoods with lots of fast, downhill running to boot. What's not to love about this race! Anyway - a big congrats to all the athletes who finished!  Including a bunch of first timers from the Montecito Heights Health & Racquet Club 8-week program I coached - congrats triathletes! Here are a few fun pics from the day of our TTE Nation teammates and the MHRRC Group. Lots of podiums, p.r.'s, and smiles all around. All together a great way to kick off the summer season of racing! Congrats and well done everyone!

MHRRC Triathletes at their last transition practice before the big day.

Congrats on your big finish everyone! Welcome to the #trilife 

TTE Athlete Shaline Echols and her daughter who came out to see what this 

crazy business is all about. Congrats Shay!

Til next time, happy training and racing~

JL

New goals

Its now June and I can't believe how the time has flown by. We're now six months into 2014 and the summer is finally here. YAY! Along with it are some new goals - those which include:

*Start my blog back up
*Get my shoulder healthy (I have an impingement injury)
*Stretch a bit more
*And of course those athletic goals....

I am still mulling over those but looks like I will be signing up for something soon. I will keep you posted! But for now I will be taking a group of tri-newbies out to their first race this weekend. The Vineman Monte Rio Olympic Distance Triathlon.

Wish us luck and come join us this year!

ciao, ciao!

JL

Women's Only Tri-Camp - Targeting Barb's Race

JOIN US FOR OUR 2013 Women's Mini-Camp!

June 22nd & 23rd, 2013

Women's Only Triathlon Training Mini-Camp

~Specifically targeting Barb's Race~

This camp is for the female triathlete interested in fine-tuning their training, racing, sports nutrition, and Barb's Race course preparation. Our Women's Mini-Tri Camp is designed to provide race specific training on the course for female triathletes preparing for this popular Sonoma County women’s only half-iron distance event.  Join us for an “insiders” preview of the Barbs Race course with local Sonoma County triathlon Coach Jen Latourette and

Vineman Race Director Amy Latourette.

You get valued help and experience.

*Fine-tune your race training and racing plan

*Get answers to all your burning Barb's Race questions

*Get professional, experienced coaching and support from coaches who know the course

*Build a plan and gain specific insight and skills that will give you confidence on race day!

*Train with positive like-minded individuals, make new friends, and be inspired!

Our Goal

is to provide a high-quality training experience in a supportive environment where you have the opportunity to get answers to all your questions about the race course while getting hands-on, experienced coaching specific to the demands of the Barb’s Race.

Our Mission

Our mission is simple, to provide a positive, high quality training experience for any female triathlete who has her sights set on Barb’s Race.  It doesn’t matter if this is your first or your fifth event – we’re here to help you improve your skills, gain fitness, get to know the course, and improve your racing!

We invite you to take advantage of this great opportunity on the course with local coaches and event staff who love and support the Barb’s Race mission and event. All levels are welcome and encouraged!!

Got Questions? Contact the coach Jen Latourette at  -> jenny@traintoendure.com
Deadline for Registration: July 5th, 2012 

Fees:

Single: $150  

Training Buddy 2-for-1: $130 per person

It's Mojo May Baby...let's roll!

Happy Spring ya'll!

It seems the early spring rains and heavy April showers are finally easing off a bit and giving over to some beautiful, sunny days. Those days we crave...where May flowers bloom and the endless fields of green grass and wine country vines make the riding and running in these parts feel like heaven on earth.

So,
question is are you ready to roll? Its "Mojo May Baby" and time to get down to the business of racing. Early spring races are always a mixed bag of emotions, results, and motivation. Let's make sure you're ready to toe the line and get what you came for.  Specifically --> those goals we outlined in January and February and re-committed to in early spring.

By now you should have done the following:

#1 - Written down your top 3 goals for 2012 and started the process of laying the foundation to acheive them
#2 - Shared your goals and discussed them with your spouse, coach, or close friend / family member
#3 - Evaluated your time and financial budgets to be sure you have the resources and time!
#4 - Set specific dates and deadlines in your calendar for those goals
#5 - Applied for time off at work to either attend a training camp, travel to a race, and/or scheudled a recovery period (ie. vacation) from your sporting life and events.
#6 - Hired a coach to do any necessary annual performance testing or to help you
#7 - Re-evaluate the 'big picture' every 3 months
#8 - Make sure you are following the path to success in reaching your goals

We're now at the 3 month period again....how's it going? Do you have "Mojo in May" or are you floundering and not keeping your "eye on the prize"?  Remember, don't get discouraged!! Its still early in the game if you find you're not where you'd hope to be. If so, its time to get some help and re-focus.

Consider Coaching --> When and why to hire a coach....and more important getting what you came for!

Many athletes I've come across over the years fit into one of two categories:
a.  The experienced athlete
b.  The new and/or transition athlete

Most I have met are "self-coached" - meaning they've cobbled together their own training schedule from various programs or resources they've read or participated in and found something "comfortable" for them. Or they may have gotten a program once from a coach and followed it for the past few years as a basic template. Others are down right confused and are afraid to ask and still others are just "experimenting" and having fun. But, what they all share in common is that at some point in time each athlete comes to the realization that either

a.  They want more results and to get better (and love it) OR
b.  Its not important enough to them to invest more time and energy 

For most I find they love it and find the sport a meaningful source of lifetime fitness, fun, new friends, and new challenges. What I find most common to the self-coached athlete is that at some point during the process of transitioning from "just fun" to "I want to go faster, better, stronger" they lose sight of the big picture and can often get confused about what to do when things start changing or going wrong. This is very true in particular for the seasoned, competent athlete who's savvy in the sport, and has had quite a bit of racing experience, usually over a number of years. They do very well following a training plan and for the 'most part' have figured out what works for them in general. In addition, they may see pretty decent results on a regular basis...but eventually some 'big picture' goals - ones they've been harboring for awhile seem to elude them or results their after begin to slide down the drain. 

On the flip side of this equation I've also seen my fair share of beginners and/ or  "transition athletes"
(those athletic folks from other activities or sports) who are just testing the waters and "winging it" for awhile.  Same thing seems to happen....things go pretty good for awhile....maybe even a year, two, or more....but than somewhere along the way results become elusive and frustration sets in - and along with that a loss of motivation can start to occurr. So how is this important to you and your goals? Well, it can make a big difference in the months and years to come in reaching your goals, staying motivated, and enjoying the sport long term.  Remember - weren't we here to have fun and get fit?

For those of you who are "winging it" and jumping from website, to blog, to the latest triathlon or lava magazine and are meshing together a variety of training plans remember it can seem to work quite well - at first.  But, somewhere along the way when things got muddled, confusing, and it seemed harder to get the next result you wanted did you ever consider asking for help? And asking help from a professional? Think about it - if you messed up your taxes or blew up the dishwasher and didn't know how to fix it would you grab a magazine or call someone experienced to help you? 

Remember - there is alot of information out there now.  And a real resource in the sport - like a coach can help you sort through the good and bad information.  The best laid plans are ones that are achievable.  And the best training programs are the ones that help you acheive your goals, are simple to follow, and give you clear direction.  Remember the KISS goal we talked about early in the year?? Keep it simple silly..... 

"Pick it and Stick it"
The best plan is one you can follow day in and day out, week after week  BUT also still gives you results. To start, try to pick one plan and be sure you "pick it and stick it".  If you are having trouble doing this it might be time to hire a coach and get some feedback. Remember, coaches are professional "consultants" and most are a wealth of knowledge in adjusting training programs, helping you clearly define your goals, and laying out a road map for continued results.  However, we don't just write training plans and coach sessions all the time. 

Listen to any successful athlete and they'll tell you a good coach is worth their weight in gold. A great coach is sensitive and is invested in your success. They are also trusted advisors and resources for all types of athletes not just beginners - including the highly self-motivated, driven, independent, and often seasoned athletes who just need some guidance now and than. A once monthly or quarterly consult with an experienced coach can save you so much time ---and loads of grief.  They can help you stay focused on your primary goals and get you back on track quickly when things go array.  They can also help you advanced your training in ways you might not have considered.  Remember, as athletes, equipment, and the sport evolves so do training tools and coaching methods.

When do you really need a coach? 
When you're at a loss for how to get on track; when what you are doing is producing lack-luster results that are a continued source of frustration; when its time to salvage the rest of your season after injury or lay-off; and most important - to help you make sure you are getting the most out of what you are already doing and not just "spinning your wheels". This includes all types of athletes - from the newbie and / or never been coached to those who may have had a coach in the past. Even coaches 'need other coaches' both as athletes and mentors.  If you need more help than this that it might be time to consider investing in more coaching to get the most out of what your wanting to achieve and the most direct route to it.

I want to close with an amazing video a friend of mine recently shared on facebook...it really is simply stated "amazing". I like to review it now and than when I get off track and remind myself to 'get it together" and do what I need to do to get the work done for the results I crave.  Don't ever be afraid to keep learning and growing.....onward and upward - and if you have a dream "go get it!!!

Happy May Day.....and "Share the Mojo Baby"!

cheers for now,

jl