EFC Power Log
EFC Power Log is your new internet fitness cafe! We post informative articles and encourage real world athletes to share their experiences with goal setting, training, nutrition, racing and achieving their fitness goals. If your workout is done for the day, kick up you feet, grab the beverage of choice and join Energy Coaching Athletes, Friends and Coaches as we share the latest fitness tips. EFC's Power Log is your source for personal, real life struggles and victories leading to true life and fitness improvements. Welcome to Energy Fitness Coaching Power Log!
Friday, November 08, 2013
Excuse our old posts. We’ll be new and refreshed for the New Year! See you in 2014!!!
Posted by Coach Kelly on 11/08/13 at 12:12 PM
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Friday, May 31, 2013
The month of May has been an awesome weather month! We have been enjoying the parks, the mall, ice cream shops and playing outside. While the Walleye didn’t go far in the playoffs, Daddy’s Bruins are tearing it up on the ice, so even though we haven’t been to any hockey games this month, the girls are still getting their fair share with Daddy on TV.
The main highlight this month was Uncle’s Keith’s move. My brother, his wife, Olivia, Lilly and Derek moved down the street! It’s been so awesome hanging out more often, hitting the bike path and eating Freeze Daddy’s with them. It should be a fun summer for the kids to be so close!
Even though we are constantly running from one thing to another, Rob and I do try to pay attention to politics. I think it is more important than ever to really understand the scope of things as I raise two kids. Although I don’t recognize this country politically and I’m scared for the future, I have been so busy helping my children grow and develop in hopes we can make a positive difference one family at a time. I pray others are doing the same and that our children will have a brighter future. It’s a small piece, but if we focus on the family first, we can than reach out to others.
• 1st time pointing occurred this month and has become her signature trait. She began by pointing to Stop Signs and it expanded to all things she was interested in. Subsequently, Rob, Brecken and I started pointing back at her and she began squealing with delight each time. The cutest moment was when Rob was standing in the kitchen and Braylen saw him, reached out for a full point and he reached back to her and she held her point while squealing as he continued coming around the counter and into the living room to reach down and scoop her up.
• 1st time pulling up from lying back to seated was another new and big move for Braylen this month. She has abs of steel!
• 1st words are starting to come together. Da da da and ma ma are strong and pronounced. She seems to call for mommy when she needs something and shouts for daddy when he comes home from work.
• Braylen is really into textures and she likes to touch everything. She loves her books and her favorites this month are the Touch and Feel books as well as the Mirror Me Book. She loves the faces and she kisses herself in the mirror on each page.
• She loves the Fresh Beat Band. Every time it comes on TV or we play the CDs, she sequels and is totally captivated.
• Braylen continues to follow in her sister’s footstep with her love of music and singing. She loves attention and puts on a show for anyone looking.
• Thankfully, we no longer need slobber bibs anymore. That’s been great! One less thing to carry with us and a little less laundry for me.
• Braylen continues to enjoy more foods. Her new favorites are these squeeze pouch baby foods and believe it or not, she loves spinach. What she seems to like the best is being able to hold the pouch, (it resembles a big Gu packet) and she likes to feed herself and suck out all the contents. However, we experienced a set back with some of these pouches that have lemon juice concentrate in them. So, I’m continuing to look for other alternatives so she can feed herself, but finding soy free and rice free baby finger foods has not been easy! And there are only a few pouches without citrus in them!
• Overall she is doing great, but she still has several periods each day where she gets uncomfortable. It just seems something is still bothering her belly???
• Brecken is on fire. I can’t believe she is only 2 sometimes. You can have such detailed conversations with her and she remembers everything! The stuff she comes up with often cracks us up…
o I told her we are going to go to the dentist this summer and she said…”Oh great, I’ll get to see Nemo!”
o Whenever she sees a fire she shouts, “Ring of Fire!” (from the Nemo movie.) Daddy even brought home a movie called Ring of Fire about Volcanoes. She liked it, but it’s a little over her head right now.
o Almost daily, Brecken puts on her Nikes and runs to the door and says…”Bye mom, I’m going for a run.” And then she’ll get her little arms pumping…it’s precious. This month we had our first Chariot double bike stroller pull behind ride to General’s Ice Cream in Whitehouse. It’s about 8 miles on the path and I ran there while Rob pulled the kids. Well, Brecken insisted on getting out and running with mommy numerous times. In all, she ran about ¾ of a mile. She loves running!
o Each day she also pulls out her computer, phone and note pad and says…”I have to work. Please be quiet while I’m working.” Hmm, I wonder where she picks that up??
o Her songs this month are “5 Little Monkeys jumping on the bed,” “Nana, Nana, bo-bana…,”and of course, Rob’s favorite…”Let’s Go Bruins!” In the Monkey song, she inserts her pediatrician’s name…”and Dr. John says, no more monkeys jumping on the bed!”
o Brecken likes to go to the park to meet new friends. She introduces herself and tells everyone…”I two. I a toddler, but I’m going to be a pre-schooler soon.” (She is pretty good with her pronouns, but doesn’t always get I and I’m or her and she right just yet)
o She’s playing memory games, working on sequencing and she knows some of her states too. She tells me…we live in Ohio, Epcot is in Florida, Uncle Mike and Aunt Kelly live in California and Grandma and Grandpa from Colorado live near Aunt Laura, Uncle Phil and her cousins, Amber, Aiden, Ashlyn and Wyatt. I think that’s pretty good for not even being 3 yet.
• This month we are focused on Potty training. It’s not easy, but we are finally making big strides. I introduced the potty before Braylen was born, but after Braylen’s birth, I just couldn’t focus on it until now. So, I set it up before our Florida trip. For about a month before the trip, I kept saying, “You’re going to learn to pee on the potty when we get back from Florida.” Brecken then started sharing that with everyone we’d talk to. Upon our return home, she started sitting on it, but it wasn’t until the end of this month that she really committed to it. Now she is wearing big girl undies and really becoming aware of when she has to go. I must admit, this is very challenging with Braylen. I have a pillow and toys sitting right at the bathroom door so I can plop Braylen there and it takes continued discussion, but Brecken is understanding the steps and I think she is totally going to get it at the start of June.
Coach Kel update:
I’m still running every day. I average about 55 to 65 miles a week now. I love my long runs on Saturdays and Sundays through Side Cut Park and I’ve become really good about running on the fly. I always have a bag in the car in case I can run from somewhere to home and I have even run with the girls a couple of times just to fit something in. Pushing those two in our loaded jogging stroller is a real strength workout! Rob continues to work all the time and I don’t have time for anything else. So I am just thankful to get outside and run.
The only new addition I am making time for more and more is Trigger Point. Because I don’t have time for real core and functional strength work and because I don’t get enough sleep with these two little ones (especially because I’m still nursing Braylen at night!), my body is just twisted and tight. I must make time to roll things out at least a couple of times a week. Sometimes it’s in the middle of the night, but it really is so important. If I didn’t take care of the knots, I know I’d get injured.
This month I did have another trip to the U of M and I’m happy to report the recent biopsies came back okay. So hopefully things continue to slow down and I stay cancer free!
So, here is to a wonderful Summer!
Posted by Coach Kelly on 05/31/13 at 02:07 PM
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Wednesday, May 01, 2013
EFC Athlete Nick Robertson
Nick works in Chicago and lives in West Bend, WI with his wife and 4 young children. The schedule he pulls off is impressive in itself. Add his racing and fast times and he’s in a category of his own. Nick recently raced back to back races and once again achieved top place finishes. Here are some snippets of Nick’s recent log updates…
Iola 15k Trail Race in WI:
Wow, was this ever a challenging track. The entire thing was covered in thick snow—much of it was hard, but there were sections that went ankle-deep and knee-deep, and there was plenty of slipping and sliding. Around mile 5 I thought my spikes fell off because I ran up a few hills with loose snow and my feet kept slipping right away. Also half way through the race a heavy snow storm hit, and it was blowing right in my eyes and it was cold; all this and hill after hill after hill. There was maybe 1 total mile of flat surface—this would’ve been a good snowshoe race.
The spikes worked out well. Most importantly I didn’t hurt my feet or ankles or anything. I went with the 3/8s to be safe, but could’ve easily gone w/ 1/2s.
I’m happy to have finished a challenging course like this and get the season kicked off, but realistically I’ve got the score Iola 2 - Nick 0. This course kicked my butt again. The goal is to come back next year and be in attack mode for more of the race…and to win.
Local ½ marathon the following weekend:
The course was long (I had it at 13.22 miles) and based on my pace, this should’ve been a 1:23:40. So I’m happy with 6:23s. I went out hard to try and hang with the 2 guys that won, but after a few miles I knew that probably wasn’t going to happen. It was an out-and-back and the turnaround was into a heavy and cold wind. I started feeling a little spent as I pushed hard into the wind. I was able to dig in and close strong. It was my fitness that ailed me today. My legs had it and they could’ve probably done more, but my cardio couldn’t match it. In all, I don’t see any reason why I shouldn’t be able to hold a 6:15 for a ½ in the not too distant future.
Well we agree. A 2nd place at Iola and 3rd place a week later is awesome! We love seeing your improvements each month. Your hard work, focus and devotion are bringing in great results. We are so proud of what you are accomplishing and we are excited for all that is ahead.
EFC Athlete Larry Jones
After spending more time overseas for work than home in Chicago, athlete Larry put together an amazing training plan running all over the UK and France. It wasn’t easy to handle such an intense training load with the rigorous travel, but Larry made the most of it with epic runs along the coast. He ended up having a great marathon this April! Here is an email from Larry:
I had a good race today and felt strong throughout. I think I ran a good race. I was very consistent with each mile and I never really hit the wall (besides normal struggle and pulling through).
I averaged 7:28 per mile pace and if the course wasn’t 0.4 miles long! (they changed it the night before due to flooding) I would have been very close to qualifying for Boston. I finished at 3:18:45. I don’t think I could have run a much better race.
Thank for your help in getting me ready for this.
Well thank you Larry for your hard work, dedication and discipline! We are so proud of what you have accomplished and we are excited for all that is ahead.
EFC Athlete Jenny Cotton
Dr. Jenny Cotton trained through this rough Midwest winter and conquered the Big Sur Marathon this April with an impressive 4:35. Busy physician, mother of 2 high school boys and wife of a busy surgeon, Jenny wakes up early and fits in training before the sun comes up. Her commitment and perseverance helped her finish high up in the 50 to 54 year old female age group. She is one tough lady!
Posted by Coach Kelly on 05/01/13 at 07:22 AM
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Tuesday, April 30, 2013
We had a wonderful month of April. This month included many birthday celebrations, a quick trip to Disney and many firsts for Braylen.
Eliminating almonds and barely from my diet has greatly reduced Braylen’s struggles and I know longer have a random itchiness on my arms. Wild!
We are taking pleasure in the change of weather by loading up the jogging stroller, hitting the parks and eating too much ice cream. After a cold winter and start to spring, the warm weather is finally here. It is allowing us to spend more time outdoors and enjoy more time with family. The last ½ of April has been sunny and mid 70s. We are out and about every day now. The girls love to be outside and on the go. Although they seem to have seasonal allergies just like me, it’s not slowing them down. They have so much fun at the parks!
The main highlight of this month was our family vacation to Florida. It was short, we left on a Thursday night and came home on a Sunday afternoon, but Rob and I will agree, it was the most exhausting trip of our lives. However, it was worth it to see our children have a blast with their cousins from Colorado. Brecken enjoyed the outdoor hotel pool the most and we all had fun at Epcot together too.
• Braylen’s personality is starting to show more and more each day. Although she doesn’t seem to mind when Brecken has the spot light, she surely will let you know when it’s her turn to have the attention. She will call out for attention and practically jump out of your arms to gain some exposure. And with a radiant smile, motoring legs and pumping arms, she is sure to draw everyone in creating endless smiles of onlookers everywhere we go.
• She continues to grow like a weed and is fatting out of the bumbo chair already, but she sits up so well, that we can just plop her on the floor and read to her and play with her. She seems to enjoy books more and more each time she is read to and her favorite toys this month include baby dolls and musical instruments. She is our little musician. She seems to pick up the beat already and is tapping away at the bongos, playing her little Applebee piano and singing into the mic. It’s amazing how much babies pick-up this early! She’s surely enjoying music and bouncing up and down to the songs.
• Braylen continues to roll to where she wants to go and is getting better at pulling herself up. If she has a pillow under her back, she can push herself up to seated and if you hold her hands, she can almost pull herself all the way up to standing. She is so chunky, like Brecken was at this age, I think it might be holding her back from crawling, but it’s surely not slowing her down overall.
• Her awareness, attention and focus are amazing. I remember Brecken being like this too. Every sound she hears, she turns towards and truly seems to file the noise and figure out what it is.
o Braylen is our little squealer. She gets so excited and is very expressive.
o She is imitating well. She can make different noises with her mouth and if you stick your tongue out at her, she’ll stick hers out too. She is fascinated with my teeth and lips, Brecken’s hair and her baby dolls eyes.
• Braylen had a ton of firsts this month…
o Braylen had her 1st yogurt and boy does she love tiny bites of ice cream and yogurt! Thankfully no dairy allergies here!
o Unfortunately she had her 1st OJ (on accident when she snuck Brecken’s cup and gulped it down before we could get to her). She ended up with a belly ache. They say no citrus until a year old.
o Braylen took her 1st airplane ride as we had a quick and amazing trip to Disney to meet up with Rob’s family.
o In Florida, she experienced her 1st time in the pool at the hotel. The water was a little chilly so I think she enjoyed watching her sister splash and have fun a bit more than actually being in the pool, but I’m sure she’ll love the water soon.
• She also enjoyed her 1st time in a swing at the park. Braylen loves the park and she enjoys being outside. She takes pleasure in having her feet out in the open air and squeals with delight as we cruise down the path in the stroller. She reaches for the Stop signs as she rides along and when daddy is with us, she likes to get out and touch the signs as he lifts her high into the air. Braylen is grabbing and reaching for everything. She is our little doer.
• Braylen’s favorite thing this month might be her Mirror Me book. I totally remember this when Brecken was this age! Braylen lights up and squeals at the faces and loves to kiss herself in the little mirrors!
• This month she is enjoying cream of wheat and oat bran warm cereals for breakfast.
• Overall, this has been the best month for her little GI system. She still struggles to have a BM but the struggle is no longer a painful fuss and cry. So things are looking upward!
• Brecken is really smart. I’m blown away by how much she puts together and how well she listens. I can say something one time and she’ll bring it back in a conversation several days later. I often stand there in awe!
• My favorite sayings this month include…
o One day, when driving down the road to gymnastics, Brecken saw a big rig truck and she said…”Look mommy, there’s Mack. Where’s Lightning? Oh, he’s probably at the race track.”
o “Where’s daddy man? Oh probably at the job site.”
o And in Florida, after a long flight and wait at the airport, we arrived at our hotel at 11p.m. She was so excited to be in Florida and to see the palm trees. She immediately went to Uncle Mike and as he was carrying her around, she pointed out the moon. He must have said something scientific about the phase of the moon and she said, “No Uncle Mike, that’s a crescent moon.” He laughed and was proud of her for knowing her shapes!
• In Florida, Brecken fell in love with Palm Trees and now everywhere we go, she points out palm trees she sees in pictures and is learning about the various trees we have where we live.
• Before our Florida trip, we started building up Potty-training. We explained that once we get back from Florida, Brecken was going to learn how to pee on the potty. In Florida, she told everyone this. Upon our return, we were a little slow going, but she is recognizing that we are back from Florida now and she needs to learn to pee on the potty so she can go to pre-school in the fall.
• Brecken’s 2 big toddler moves this month include, first, being able to take all of her clothes and diaper off without assistance. And second, her enrollment in pre-school. We toured a local Christian pre-school and she was accepted to start this fall! She tells everyone she is looking forward to becoming a pre-schooler when Braylen becomes a toddler.
• She is also doing amazingly well with her Activity books. She can trace every letter pretty well, she can count to 50 and she has the whole ABC song down.
• Brecken is advancing every time we go to the parks. It’s amazing to see her progress. She can climb up the slide all by herself and slide down. She is climbing up ladders, she is able to swing on the big kids swings and she is even able to do the monkey bars with a little help.
• The main issue we had this month is in regards to being overtired and becoming “mean.” Brecken, like me, doesn’t require a lot of sleep, but she still needs a good 9 to 10 hours at night and at least a little nap. However, with the longer days and daddy getting home from work later and later, Brecken is going to bed later and later. She still is waking up early at 7a.m. and then she doesn’t want to slow down and take a nap. This is causing her to be continually overtired and it is leading to periods of “feistiness.” She’ll shout, No!! She’ll kick her legs and have short, little temper tantrums. She’ll even throw things across the room. A couple of times she’s deliberately tired to hurt Braylen by throwing a toy at her or thrashing her feet on Braylen’s little legs. I will then immediately and sternly pick her up and unsympathetically place her in her room. I’ll tell her she is being a mean girl and when she is ready to be a nice girl she can come out. Thankfully, I am having success with communication. Once all is calm, I will sit with her and talk about what she did. I use the “mean girl” in Willy Wonka to explain why we can’t be mean. I explain how it’s okay to be frustrated, mad or sad, but we can’t throw toys or kick and flop around. And I especially emphasize how Braylen is a baby and how we have to be gentle with her and be very careful around her. She then will go to Braylen, say she is sorry and give her a gentle hug and caresses. These are tough times, but I understand she most likely gets jealous of the time I have to give to Braylen and she has a tough time expressing her feelings as a little 2 year old. So, as, I’ve said before, it takes continual explanation, patience and reinforcement, but the truth is, kids this young do understand a lot more than most give them credit for. They do need to have these conversations and they need to learn how to deal with their emotions.
Coach Kel update:
I feel good and I am having so much fun with my girls. I really am enjoying the outdoors with them and teaching them new things every day. My favorite part of everyday is story time in the morning, then loading the double jogging stroller and spending 3+ hours outside every late afternoon. We walk down the path and across the creek and our first stop is always the Fire Station Park. Then we hit Freeze Daddy’s Ice Cream for a cool treat and their park. Then we cross the busy road and hit our last destination at Monclova Elementary School park (a.k.a the hop scotch park or the dance class park). If we don’t do the parks, sometimes we’ll walk to Fallen Timbers mall and play there. The girls love feeding the fish, eating Ice Cream, playing at the bookstore and of course, buying toys from Learning Express. I’m walking about 3 to 6 miles a day pushing the stroller and still running about 50 to 60 miles a week. I love being so active. I still don’t have time to hit a set training plan, but I believe the aerobic base I’m building will surely benefit me in the future when I have a bit more time to actually train again.
The only little bummer I personally experienced this month was not being able to run the Glass City ½ marathon. I ended up with a staph infection that encompassed my entire chin. I’m sure I got it from the kids dirty hands touching my face throughout the Florida trip. When I’m home, I wash my face 4 to 6 times a day, but while traveling that was impossible. So on the flight home, my chin started swelling and then it broke open and oozed. With that and Rob and I being so run down, I just didn’t think it was smart to push my body and race hard or push Rob into a full morning solo with the kids. So instead, I went for a long run that day and Rob met me with the kids at the park.
Well, it’s great to have some warm weather again. Here is to a great rest of the Spring. May should be one fun month!
Posted by Coach Kelly on 04/30/13 at 02:02 PM
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Sunday, March 31, 2013
We finally figured it out! On March 28th, after 5 months of waiting to get into an allergist, we’ve discovered most of Braylen’s GI struggles are due to barley and almonds. As I suspected, the food I was eating was a big part of the problem. I’ve had numerous allergy tests over the years as I’ve mentioned in other posts, but I’ve never been tested for almonds or barley. Well, I’m allergic to them! So, the protein in barely and almonds does not get broken down and therefore it was passed on to Braylen in my breast milk causing her gas and pain. Although I’m not allergic to rice, Braylen is, and so along with removing rice from my diet and hers and me no longer eating barley and almonds, we both are doing so much better!
The 6 months of various elimination diets never removed almonds or barley and actually loaded me up with rice. It was a painful struggle, and the whole time I kind of figured it was something odd like this. The little bit of Honey Nut Cheerios (almond based) I snacked on now and then, the once a week almond butter (because we don’t keep peanut butter in the house as Rob is deathly allergic to peanuts) and the every now and then bowl of Grape Nuts (barely based) truly wreaked havoc. I feel terrible! I’m so thankful we conquered it and were able to completely eliminate Braylen’s meds. She is now happier than ever!
Although March was one cold month, we made the most of it. We filled this month with Toledo Walleye Hockey games, the Churchill’s ½ marathon, two Easter Egg hunts and a wonderful Easter Sunday together.
• Braylen continues to get more vocal and have more fun every day. We love her little squeals and laughs. Like Brecken would, she seems to stay quiet and take it all in when around large groups of people, but then when she is home and with just Rob and me, she cranks up and becomes extra playful.
• She likes to sit up and be read to and she also enjoys watching her sister run around her and play. Braylen also has fun sitting in the bumbo chair playing the bongos with her sister.
• She is turning into a jumping bean. I remember this with Brecken too. If you hold her under her armpits and let her stand, she’ll start jumping up and down. She absolutely loves her farm animal jumpy downstairs and her farm bouncy upstairs.
• Braylen is rolling all over the living room. She is not crawling, but she’ll roll to the toy she wants and is content to play on her belly or her back. One cute thing she did this month was when she was hugging and holding onto the Lightning McQueen pillow car rolling side to side giggling. She likes to do this with Monkey man stuffed animal too.
• Her favorite things this month might be her mobile and the Little People. She loves to stand on the bed and try to eat the Giraffe light or reach and pull on the color animals that spin around on her mobile. She also likes to stand with Brecken and play with the Little People doll house. Braylen prefers eating the Little People while Brecken enjoys pushing them around in cars.
• Braylen had her first Ice Cream this month. Although it was the smallest amount, she was in love! She was squealing with delight and I couldn’t feed it to her fast enough.
• In all, she is enjoying more fruits and vegetables and pushing the water seems to help her as well. Before the allergist appointment, we did have a minor setback when we re-introduced rice based on the Pediatrician’s recommendation. Braylen really wants real food, so we gave her Mumms (a baby rice wafer). Boy did she love holding it and chewing on it, but each day she grew more uncomfortable and started to struggle once again. So right now, I’m looking for another alternative, but finding a soy free and rice free baby wafer so far seems impossible.
• Brecken is a little sponge. She is picking up everything we say and bringing it back in her conversations.
• My favorite sayings this month are…
o “I missed you all day long” as Daddy says that as soon as he walks in the door from work. And, “I missed you so much!”As that is what I say when I get back from my runs.
o “Mom, what are the hockey guys doing now? Oh, probably taking their hockey gear off then getting dinner, baths, jammies on and going night-night.”
o And I love when she sings! She knows all of Twinkle, Twinkle little star and she totally surprised me when she busted out every word in a song I made up for her when I was pregnant…and now I sing it to her and Braylen when one of them is upset. She also cracked me up when she did her gymnastics song… “Look at me, look at me, I’m a little Braylen, I cry and cry and cry and cry, just like a little Braylen.” And, “Look at me, look at me, I’m a little Mommy, I talk and talk and talk and talk, just like a little Mommy.”
• Brecken loves cuddling with Braylen and she enjoys playing Peek-a-boo with her as well. She likes to be the teacher and read her stories too.
• The only issue we had this month is in regards to sleep. We had a similar issue a couple of months ago where she just does not want to slow down to nap nor does she want to go to bed. It’s normal for a child at this age to want to play and explore, so I’m not worried, but Rob and I are becoming exhausted. I can never get the kids to nap at the same time and then I can’t get anything done in the evening either because Brecken gets back up out of bed and wants to play every night.
• The good news is we are working with her on communication. When she is overtired or frustrated, she whines and has a bit of a temper tantrum. However, when I explain why she is acting like that and give her better ways to deal with her frustration, she really does understand. She will stop and pull herself together. It helps end the tantrums quickly and I can see where it helps avoid them as well. It takes continual explanation, patience and reinforcement, but the truth is, kids this young do understand a lot more than most give them credit for.
• Another neat example is when I raise my voice and tell her to stop doing something. She picks up that tone and pitch and she’ll give it back to me later when she wants something. I find if I stay calm and explain this to her and clarify respect for elders and when mommies need to enforce things with a loud voice, she calmly nods and often gives me a hug. I truly believe she is starting to put these pieces together.
Coach Kel update:
Nothing new to report on my end other than I’m glad to continue to learn more about my own food allergies. I’m much less bloated and I have a little more energy as I continue to improve my diet. I’m thankful I can enjoy wheat and oatmeal and I feel better eliminating virtually all sulfites, rice, nuts and barely.
I still am not getting enough sleep and I just don’t have time for a detailed training program right now. Instead, I’m just enjoying running every day. I did have fun running the Churchill’s ½ marathon (see more here), but I have decided to adjust my goals for this year. Between the kids, my work, Rob’s work and the weather, I’m not going to get worried about race times, precise workouts and specific races. I’m going to use running to stay fit and healthy, mentally and physically.
Posted by Coach Kelly on 03/31/13 at 02:00 PM
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Friday, March 29, 2013
I wrote in my last post…I don’t have specific goals right now. My kids come first and I do what I can do on the run. I continued to state that I’m not sure most others understand so I’ve been doing some soul searching since my last race. The disappointment in my ½ marathon time I picked up from my family led me to rethink things.
This could get pretty deep, but it is a blog, so I’ll try to keep it short and sweet. A quick background includes me going from a successful Ironman Triathlete, Kona Qualifier, top sales rep for Eli Lilly, fitness instructor and triathlon coach in downtown Chicago to debilitating food allergies, a Multiple Sclerosis scare, a move back to Ohio to be near family, a Longhorn 70.3 horrific bike crash, light-flight, broken pelvis to 1st pregnancy, 5 melanomas, over 100 moles removed and now a healthy mother of 2 beautiful little girls. Seriously? That’s one roller coaster, but it’s all happened in the past 7 years.
Although we don’t have a specific explanation for the sudden increase in mole production and melanomas (I see a geneticist soon and it appears it could be a hormonal thing from my pregnancies), we do know I don’t have MS, but severe food intolerances lead to malabsorbtion then nutrient deficiencies and then all kinds of problems snowballed from there!
Through diligent research, unrelenting doctor searches and visits, and lots of trial and error, we got over the hurdles and we were blessed with two beautiful daughters. We went from traveling the country, often flying our own small airplane, training and racing to busy parents whom barely have time to fit in a workout. With all that in mind, I truly do appreciate each and every day. I love being home with my girls and although it’s exhausting and sometimes stressful, I know it’s going fast and soon they’ll be all grown up. Instead of focusing on myself, I want to focus on my family.
For many years, Rob and I were able to focus on our bodies and our performances. Rob ran in college and I taught aerobics. In Chicago we trained for Ironmans and we were always lean and tan. I can’t say I’m vain, but I really worked hard to be fit and strong and I did care about my looks. After my emergency c-section and then having over 100 moles removed, I’m now covered in scars. As a busy, working mother of two young children, I don’t have time to focus on being super fit and strong right now and I’ll never have my young appearance again. But, I know I have the best husband and the two most amazing daughters, and that’s what really matters.
Although I can rationalize that, it’s not always easy. As I’m playing on the floor with my kids and I see all of my scars, it’s easy to get lost in thoughts and think of the past. As I cross a finish line and feel the disappointment of family and friends in my slower times, it’s hard not to want to train more, get leaner, get faster and win again.
As I cuddle my girls to sleep, I often lay there wondering if what I’m doing is right. Am I on the right path? Am I doing what I’m supposed to be doing? I find comfort in a couple of things…
First, I put my faith in God. I do believe Rob and I are doing our best. I know we put our kids first and trust in God to lead us, however, I know we can still do more. We can do a better job in growing our faith and exposing our children to Christ.
Second, I try to apply a valuable lesson I learned from one of my great Eli Lilly managers, Chuck. He seemed to value my energy and passion, but pushed be to slow down sometimes and “Be in the moment.” Chuck had us read a good book called Fish. The message in Fish is about the importance of being present. I so often put so much on my plate, that it’s easy to forget to “smell the roses” along the way. Over the years I continue to work to slow down and appreciate the simple things, especially when it comes to my girls. I have to tune other things out, like the huge pile of laundry that needs to be done, or the dishes that need to be loaded into the dishwasher, or the new moles that are on my legs and instead, just laugh and enjoy my time with them.
Third, I find peace when I know I am giving me best. One of my favorite doctors I called on in Chicago once told Rob and me to select a couple things to focus on and give those focal points your best. He said, you can’t be 100% at everything all the time. I remember Rob and I questioning what he meant exactly. We’ve always operated based on the principles- “There’s no point in doing something if you aren’t going to do it right.” And, “if you are going to do something, give it 100%.” However, now as parents, I think we can understand what he meant. We can’t give triathlon 100% right now. We can’t give our friends as much time as we like. We must give our children our best and Rob must perform his best at work and I must give my best to my athletes. It’s not easy as we are constantly pulled in numerous directions, but we sure do try.
So when I want to train harder or race more, when I want to sleep in or go to bed early, I must respect where I am right now. I’m a mother, a wife and a coach. With those focuses, I can be present, give me best and trust in God.
Posted by Coach Kelly on 03/29/13 at 10:17 AM
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Sunday, March 10, 2013
It’s been a very cold and snowy winter. I’ve been running outside nearly every day. I think the cold weather makes you stronger, but, I must admit, I can’t wait for spring and summer!
Well, today, we got a taste of it for the Churchill’s ½ marathon! With a very strong wind out of the south (about 25 to 30mph) the temperatures hit the upper 50s by the end of the race. Although I loved the warmer weather, the wind surely made this one tough. I was much slower than hoped, but all in all, I’m so happy to be running!
Life is keeping me busy with a 2 and ½ year old and a 6 month old. My days consist of little sleep and lots of cooking, cleaning and “entertaining two kids.” I change about 15 to 20 diapers a day, prepare 3 meals and numerous snacks pretty much from scratch and I eat on the run. I rarely sit down, except to work at the computer, which is pretty much when everyone else is asleep. With that in mind, when I told Rob I was hoping to break 1:35, but I thought 1:37 was more realistic right now, he looked at me as if I had two heads. Remember he is used to running a ½ marathon in 1:11 and without training he’s pulled off 1:22. Plus he works hard to make sure I get to run almost every day, so I think in his mind I’m doing serious training. Well, he then proceeded to tell my family I’d be done in around 90 minutes. (Yikes!)
Well, race morning was typical for me as a mom, not as an athlete. I had a big bowl of steel cut oats, wheat germ and coffee at 7a.m. I thought something tasted a bit funny, but I was in shovel mode and was fixing Brecken and Braylen’s breakfast and tying to fit in time to pump. Before I knew it, family and friends were here and I was packing the jogging stroller with snacks, extra clothes, bibs, hats, gloves, diapers and waters.
One of our family friends was doing the race too, so we left the house with everyone and did our warm up running from my house to the starting line. While we were running over I said…”So, you can see why I’m not a reliable running partner right now and why I don’t have specific goals. My kids come first and I do what I can do on the run.”
I think that sums everything up for me personally, but I’m not sure most others understand. I’ve been doing some soul searching since the race and I’ll write about that soon. But back to this race post…
So we arrived 8 minutes before race start. We made a quick pit stop. I had a queasy stomach. I wasn’t sure if it was race jitters or that funny tasting oatmeal? Well, it didn’t matter, it was time to go. I looked down and did a number check, chip check and to the starting line we ran. The whistle blew and off we went.
The course began right into a strong headwind. I focused on drafting as we rolled up and down some small hills. I think I may have pushed a little too hard at the start. Even though I was able to draft behind some bigger people, I was solo for most of the 1.5 miles into the wind. I did feel strong and smooth, but the wind was cold and powerful. I came through the first mile at 7 even and I was looking forward to the turnaround up ahead. The tail wind was nice and I tried to take advantage of it with a good lean and quick cadence. I came through mile three at 21 minutes and was so happy to see Brecken and Braylen on the side of the road. Next, I cruised onto the bike path and felt a very strong cross wind. I stayed strong and focused until we curved back into the headwind on the south branch. I was really starting to fatigue already, but I did come through mile 6 in 43 minutes, so I knew I still had a chance at a decent time. I focused on my form and kept thinking the sooner I finished, the sooner I’d get to be with my girls. However, crossing Monclova Road, we were stopped for traffic. That was a little frustrating waiting for cars instead of cars waiting for the runners in a race, but it was church traffic and I wasn’t breaking any records today, so I tried to relax and get going again.
As I headed down Lose Road, I really felt the wind. It was very strong and it was taking its toll on me. Mentally I stayed strong, but physically, I was just tired. I also started to feel my yucky stomach come back. Instead of getting frustrated I just focused on my form and thanked God for being able to be out here. So much has happened since I last ran this race in 2006. I appreciate the ability to run more and more each day.
Coming back in towards the finish shoot I saw my family and I was looking forward to holding my girls. As I came in at 1:39, there was an element of disappointment as my family greeted me. They all expected me to be faster. Without much thought, I just picked up both Brecken and Braylen and went right back into mom mode.
I had fun out there and I did find out the wheat germ was off and I ended up having GI issues for the next 48 hours. But at least I made it through the race!
So, I may not be as fast as expected, but I think my priorities are in the right place right now. As I wrote earlier… My kids come first and I do what I can do on the run.
Posted by Coach Kelly on 03/10/13 at 09:38 PM
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Thursday, February 28, 2013
Although this month was filled with ups and downs, things are getting better! At the end of last month, I decided to eliminate wheat, gluten and rice on top of my already seafood, soy and peanut free diet. I made it 9 days! Then, I began adding more foods back into my diet, starting with gluten and then wheat. I did not find our culprit, but I’m pretty sure we do NOT have a problem with Rob’s wheat, wheat germ, or gluten. Thank Goodness! I also know it’s not dairy from my previous dairy elimination, on the other hand, there are sulfites in many dairy foods and I can see a difference when I eat too much shredded mozzarella and parmesan cheese. I get bloated and Braylen is fussier. I have not been able to go 100% sulfite free, so I’ll work to eliminate that next.
However, at this point, I believe we just eat a lot of fiber rich foods and it makes us all gassy. I also think our babies just take time for their flora to develop and for the “kinks” to get worked out in their digestive systems. Because Braylen is doing so well developmentally with her growth, coordination and attention, I am going to try to relax a bit more and just deal with the fussy days without so much worry.
So, the main issue we dealt with this month was Braylen’s constipation. At the start of February she went 4 days without a BM!! She grew fussier and more uncomfortable every day. Too many carrots and sweet potatoes perhaps along with her “lazy” digestive system? Well, unfortunately this has continued and every couple of random days she’ll get backed up. The consistency has been really inconsistent too…from pasty and thick to lose and watery. So instead of racking our brains, Rob and I are trying to let go a little and focus our energy on all the great things…
•Braylen loves to be carried outward so she can watch her sister, her cousins and the Walleye too! Her smile lights up her whole face and her little legs are constantly motoring. She loves talking to her sister and reaching for her hair. She loves attention and eye contact. Whenever someone looks into her eyes, she’ll start “talking” with “Ahh, Ahhh, Ahh.” Braylen loves to be tickled and smooched on the cheeks as well.
•She is very aware of her surroundings and responds to every little noise. She knows the difference between her name and Brecken’s for sure and will always look your way when you say her name.
•Braylen is starting to really have fun in her Jimmy Johnson car and her bouncy. She chews on everything…from toys, to sippy cups and pacifiers too. Although she never really sucked on a pacifier, she surely will chew on the soft ones now.
•Like her sister, Braylen is a “doer.” She knows what she wants and she goes for it. When she doesn’t get what she wants, she’ll protest with the straight arm, straight leg position and scream. She’s not crawling yet, but she is our little “rolly polly.” She loves to bring her toes up to her hands and even into her mouth and she rolls from side to side!
•Her favorite toys this month might be the Kitchen, Workbench and Piggy Bank. She loves when we cheer for her when she puts the coins in the slot.
•Braylen continues to love food! Her favorites might be peaches and green beans so far. She’s also starting to eat cream of wheat, oat bran, apples and apricots. Cutting up pears and apples in the fruit sucker has also been fun this month. Braylen is drinking more and more water and I think that is helping her GI issues as well.
•Today, February 28th we had her 6 month well-check. She is huge! She is now 17lbs 6 ozs and 25 and ¼ inches long. She’s almost a full 2 lbs and 1 and ¼ inch bigger than Brecken was at 6 months!
•Brecken’s imagination and comprehension expands every day! Each day she comes up with more words and sentences. It’s amazing!
•My favorite sayings this month are…
o“Let’s watch hockey. There’s me and you at the game!” (Daddy likes to have hockey games on at home in the evenings.)
o“Brecken loves Spike.” “Coach Casey and Ms. Lauren love Spike too!” (Brecken likes to wear her Spike and Penguin shirts to gymnastics and dance class so Coach Casey and Ms. Lauren can see Spike and Penguin too.)
o“Mom, where’s the Pizza book? I want to read it.” (This is the Lou Malnati’s catalog she is referring too)
o“Mommy says, no more Penguins.” “Trouble Rays…there’s Daddy and Braylen.” (I had to delete a new Team Umizoomi episode with the “Trouble Makers” because it was causing her to want to get into trouble.)
oShe plays soccer games at home, shouting…”On your mark, get set, GO! Freeze…Silly Dance, Silly Dance.”
oShe sings her Dance Class Song…”The Cuppy Cake Song” everywhere. She was even the star at a baby shower singing and dancing for everyone there.
oOther cute things she says include…“I can’t find it,” and “It’s not enough.”
•Another funny thing she did this month is when she learned how to turn the camera around on the phone and film herself. One morning she was leaning over her coloring table and she was saying…”Look mommy, I’m floating.” Well, I was dust busting and just said, “Oh good, just be careful.” After a couple of minutes, I came over to find her swinging on the table filming herself! She is a riot!
•Brecken not only knows how to use the camera and video camera on my phone, but she’s discovered how to call Daddy and Nana too!
Coach Kel update:
My running has been really consistent this month except for a minor setback and 4 days off. I ran on a Thursday evening, Saturday afternoon and then Sunday morning at the start of February without yaxtraxs. Unfortunately there were some icy patches and I think I had to engage more stabilizer muscles in my feet. Each day my feet wore a bit more sore and finally at the end of my Sunday morning run, I really felt a strain in my left ankle and right foot. I took 3 days off, did an ART session, took 1 more day off and then I started back with 30 minutes. I added 5 to 10 more minutes every day and just focused on more core work and stretching. I lost some speed and will admit I’m not where I was, but I’m so happy to still be running! Running is my only outlet. Between the kids, EFC work and house work, this is all I have. I really appreciate being able to get outside and run! I did start back on the CompuTrainer this month and I’ll admit, it’s just not the same. I do not have the love for the bike that I used to. My love is totally for the run now.
Well, my plan is to run Churchills and Glass City ½ marathons, then race the local duathlons this summer. I’d like to target a fall marathon, but I’m not sure which one. If anyone has any suggestions, please let me know.
Besides being tired and muscularly tight everywhere, I feel strong and healthy. Changing my diet for Braylen has helped me bring back in even more fruits and vegetables and eliminate just about every processed food. I’ll occasionally snack on some pretzels or eat a Chicago pizza, but other than that, I eat homemade stuff. It takes a lot of time to make 3+ meals a day from scratch, but I know it’s good for me and my family.
Even though we are exhausted and we don’t get much sleep, I know Rob and I are doing our best and we are so thankful for our family. When our days are crazy and we are eating dinner at 11 O’clock at night, falling asleep on the couch, we do take time to stop and reflect on how lucky we really are to have these beautiful children. We know it’s hard right now, but in a blink of an eye, they’ll be in their teens and busy with their own friends, so we are enjoying these special all be it, crazy times right now.
Posted by Coach Kelly on 02/28/13 at 12:16 PM
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Tuesday, January 22, 2013
5th Month with two
I thought we were over the rough patch, but oh my was I wrong. This 5th month has been incredibly difficult. I’m exhausted and truly at a loss. On January 2nd we introduced the first real foods. Braylen really enjoyed her rice cereal and couldn’t get enough, but I noticed a little rash form on her face. However, we gave her a bath and by the next morning it was gone. The second night she once again gulped it right down. She had been showing signs of really wanting real food and she never hesitated as the spoonfuls were shoveled in. She actually seemed frustrated if we didn’t feed her fast enough. Unfortunately, she once again developed a rash. Along with the rash, she was really struggling all night and wanting to nurse all night long. I wasn’t sure if that was due to the disrupted schedule of the holidays and the Chicago trip and/or the rice, so I decided to back off the rice cereal for a couple of days. She seemed irritable every time we ate. She really wants to eat real food. With that, we decided to add the rice back in, but, once again, she broke out in a rash and the continuous night-time feedings didn’t slow down. Back to the Ped we went. The nurse told us to stop the rice, wait 4 days, then start oatmeal or veggies.
Well, that weekend things escalated and each day she cried harder and longer and there was nothing I could do to comfort her. Monday morning we were back at the Ped and this time he said, “oh I don’t think I realized the extent of your family history of food allergies. Maybe she should see a Pediatric allergist.” A bit frustrated as I’ve been pushing the likelihood of food allergies and/or intolerances in me and/or Braylen for the past 4 months…I left on a mission to figure this out myself. From my research, it seems a baby’s colic is a strong indication for the mother to investigate food intolerance in herself if she is breast feeding. With all of my own GI complications over the years, this makes sense. I then decided to eliminate wheat, gluten and rice on top of my already seafood free, sulfite free, soy free and peanut free diet. So, over the next couple of weeks, I pray that things calm down and we get to the bottom of this!
• When Braylen isn’t uncomfortable she is so happy. Her smile lights up her whole face!
• She’s starting to turn the pages in her books and loves to be read to. She’s reaching, grabbing and pulling toys and really seems focused on things she wants.
• Braylen is huge! On January 14th she weighed 16lbs!
• We moved her into size 4 diapers and 9 month clothes already!
• Braylen loves food! She wants to eat, but we have to go slow due to all of the GI issues. So far she is enjoying carrots and sweet potatoes.
• Brecken’s understanding is expanding rapidly! It’s really neat to see how she puts mommy, daddy, Braylen and Brecken into all of her play conversations with her cars. I can see our positivity is paying off as I hear Brecken say to her cars when they do something…”we’re so proud of you…” That’s a common sentence we say to Brecken after she pays attention and does well in her classes.
• My favorite this month was when Brecken was pretending to get into her play car and drive Braylen and mommy to dance class, she was rushing around, grabbing a bib from Braylen’s room and saying, “hurry, hurry, we don’t want to be late…” Yes, anytime we are trying to get out the door for one of her classes, I’m running around, grabbing things and trying to get the kids ready to get into the car. I can’t believe she picks all of that up!
• Another neat thing she is saying this month is…”The scuba diver takes Nemo to office so he can meet new friends.” She’s putting the pieces together from the “Finding Nemo” movie.
Coach Kel update:
Running is still my goal. I shoot for 6 days a week, but I’m happy with at least 5. Right now, running is a huge stress reliever for me, but I’m still hoping to do the Churchill’s ½ marathon in March and the Glass City full in April. So far, I’m getting in the needed mileage and varied workouts, so let’s hope things continue to get even more consistent. I’d love to add some true core and lateral work back into the mix again too. I know that will help. Right now I just try to “exercise” with Brecken while holding Braylen. We do inner and outer thigh lifts, leg extensions, hamstring curls, squats, lunges and some abs too. Brecken loves it and Braylen enjoys watching her sister perform.
Well, please share any thoughts and suggestions on the whole food allergy / intolerance front if you can and I’ll be back in touch after my wheat, gluten, rice, seafood, sulfite, soy and peanut free diet.
Posted by Coach Kelly on 01/22/13 at 01:52 PM
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Monday, December 31, 2012
By the end of this month, I think we are on the other side of the Peak! Braylen’s struggles almost seemed to intensify this month and then like a light switch, things seemed to dramatically change! At her 4 month well-check appointment I was able to report better news. Maybe it really was just colic? I’m not 100% convinced, but I’m happy she is doing better! Right now, I’m still leaning towards Rob’s wheat. Rob has been getting wheat from a local farmer. We then store it and mill it to make our own bread and pizza dough. I think it may be causing me and the kids some GI struggles. I’m going to continue to monitor things and be back in touch. It’s so confusing because I personally seem to do the best after oatmeal with wheat germ and whole wheat pastas. But after a lot of Rob’s wheat, I do notice I get bloated and a day or two later seem to be Braylen’s fussier days. Well, more to come from me as I remove Rob’s wheat in the next month.
Overall, with the Holidays and a Chicago Trip, this month was exhausting, but fun! We had a wonderful Christmas in Ohio and a fun New Year’s in Chicago. The girls loved all the family time and presents, but the Chicago adventure was tough. It was the most intense trip of our lives. Rob and I had no idea how challenging it would be with a 28 month old and a 4 month old. Along with the young ages, Brecken was a little sick with a yucky nose and post Christmas, her sleep was all screwed up heading into the Chicago trip. So, she ended up being a disaster pretty much the whole car ride and the entire time in Chicago. Add the freezing temps and the need for full snow suits for the kids just to go out anywhere, it was nuts. We had all these goals to spend hours at Winter Wonder Fest at Navy Pier and the Aquarium and we were looking forward to eating at all our favorite pizza places. But, we didn’t really get to do much and by the time we got to eat our pizza, it was always cold. In the end, we are so happy we tried it! However, by the time we got home and unpacked, we were pooped! I think a summer trip will be better. Otherwise, we’re going to wait until the girls are 4 and 6! I do know Brecken did have some fun as she continues to talk about the pool, the pizza, the tall buildings and the Lightning McQueen Store (Disney Store on Michigan Ave).
• Braylen is on fire! I can’t believe how much she is interacting. She is so interested in books, toys and Team Umizoomi! She seems to sit back and take it all in when we are running from one thing to the next and with family, but once it’s just she and I, she becomes a chatter box. It’s so cool!
• She is such a happy baby! Especially now on the other side of the GI woes. Anytime she sees a face, she just lights up! She loves Lightning McQueen pillow car and any stuffed animal with a face. She enjoys tummy time and looking at herself in the mirror. She really is trying to scoot and walk. Holding her up under her armpits, she walked across the entire living room, stepping right foot, left foot the whole way!
• She loves her sister and can’t wait to play soccer and dance just like her big sister!
• As she tries to talk, she continues to blow bubbles and has become quiet the spitter. We got her first laugh this month too!
• She is really into her hands and is always chewing on them. She’s found her thumb, but seems to prefer her whole hand. She also really likes to grab and hold onto something – a finger – a toy – a blanket…
• She is starting to roll from side to side and she likes to look up at the ceiling fans.
• Braylen’s nick name is “Stompasouras” because she gets so excited during diaper changes and when playing on the floor that her little legs and feet get going so quickly her heels stomp up and down. We used to call Brecken motor legs as she did more of a running motion, but Braylen is a true stomper.
• She continues to grow like a champ. We are into some 9 month clothes already! I call her “Chunker Monker” as she is our little Chunky Monkey!
• At her 4 month Ped appt on December 26th she weighed 14lbs and 3 ounces. Almost 2 pounds more than Brecken at 4 months!!!
• Brecken continues to love Lightning McQueen, but she has two new favorite movies. Santa Paws and Nemo. Brecken’s new saying is “Oh my goodness!” It’s a line Quinn says in Santa Paws. And instead of taking cars to bed every night, she sometimes takes Marlin and Nemo stuffed animals. Ahh, much softer to roll over on!
• Brecken loved Christmas, but did freak out and didn’t end up sitting on “Ho Ho’s” lap. She did get her Bugle and Mac Truck for Christmas and she loves them. We did have the best Christmas and it’s been so neat to see her play with all her amazing toys and books.
• Her new move this month is “Swavey!” It’s a hip swirl. She is becoming quiet the dancer and had her first dance recital. It was at the Maumee Indoor Theater and she was amazing. She didn’t miss a move and loved being on stage!
• She continues to cuddle with Braylen and loves to touch her “cheeker weakers.” Yes we end everything with ers and ys!
Coach Kel update:
Running is getting more consistent again. Rob works hard to help make it happen. My dad and mom have helped out a bit too. I really feel strong and I’m happy to have built a huge base over the past year and I’m now averaging about 40 miles per week.
I also received good news from the past four U of M melanoma visits. Although my mole production hasn’t seemed to slow down, the ones we are taking off have not been cancer. I’m up to over 100 spots removed now, but now we can move to less drastic removals in the new year. Please keep me in your prayers and thank you all so much!
Here is to a great 2013!
Posted by Coach Kelly on 12/31/12 at 01:52 PM
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Thursday, December 06, 2012
Another Athlete Success Story to share with you…
We began working with Athlete Nick Robertson last year. Here is a snippet of an email he sent to me in September of 2011:
- I’m 32 and have been running for about a year and a half
- I’ve run 2 marathons; the most recent being last Saturday (3:14:45)
- I ran a 5K PR this year of 17:12
- I ran a 19:59 in the 3.5 mile Chase Corporate Challenge in Chicago
- I won a half marathon trail race in Wisconsin in May
- I am very dedicated to running, but do work a demanding job and have a young family
- I am getting more and more into trail running
- I like running short fast races as much as marathons
- I am starting to get interested in biking and the triathlon just as a way to give my body a break from running
- My future goals are to be able to run year-long without injury; to keep getting faster and eventually run a sub 3-hour marathon; to put together a training schedule that allows me to run a few marathons a year, as well as a number of other 5Ks and half marathons; to start learning the bike and swimming. Once we started talking, we decided to focus on building a big running base, improving running biomechanics and designing a 2 year plan before tackling another marathon. Nick was very patient and he truly followed the plan. We started slow and it wasn’t easy.
Here is a snippet of an email Nick sent in November of 2011:
As far as my running, I concentrated on form: snapping my leg down and using my whole foot. My lower back started feeling sore and fatigued after 1.5 miles on Thursday and after a mile on Friday. It is a little sore today – like a sore muscle after lifting weights. I hope this is just tightness from being inactive and maybe my new running form requiring more out of my lower back than what I was doing before. However, as I told you on the phone, I’ve never had any soreness or pain in my back of any kind over the last year and a half and several thousand miles. Today I also have some sharp pain in the front right part of my right knee. I didn’t notice it hurting before or after the run, but I crouched down to talk to Chet this morning and it was a sharp shooting pain. Running has never caused me any knee pain of any variety. What is going on with me? Again, I hope this is just cobwebs. I am happy to take it slow, but am feeling a bit jinxed. I have been stretching and am super tight. I can’t even do some of the stretches in your guide, like the seated hamstring stretches.
We first addressed “snapping” and worked to think about just dropping the knee to lessen the load and we worked to build core strength and flexibility. Nick lives in WI, works in Chicago and I live in Ohio. So we were not able to connect live, but we were able to work through all of this via phone, email and even video. After a couple months Nick was really seeing the gains. He wasn’t sore, he was much more flexible, he was faster and running with less energy and he was setting PRs.
Nick has been accomplishing his goals, balancing work, family and training and all while having fun!
Here is an email Nick recently sent that says it all… Amazingly, the goals for this year were achieved. You should check out an email I sent you on 11/26/11. I kept getting a sore back after 1.5 miles of running. My goals were to stay healthy for the year, to beat 1:27 in the half, and to beat 38:55 in the 10k.
CHECK! We did that with a 38:04 10K and 1:25 ½ Marathon!
Way to Go Nick! Training smart and following the plan works again! We look forward to another great season with you!
Posted by Coach Kelly on 12/06/12 at 01:03 PM
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Wednesday, November 21, 2012
The insanity continues...Braylen is on Donnatal and Zantac, but she continues to struggle with stomach issues. So, my next step was food allergy testing for both me and Braylen. Oh my goodness, what a horrible experience. The nurse went to draw Braylen’s blood and kept missing her tiny vein. She then tried her other arm and after rooting around in there too, I screamed for her to stop. I held my little child as she cried in fear and pain. After that awful mishap, I decided it was not worth subjecting her little body to that again so I continue to try to eliminate various foods from my diet in hopes of helping her feel better. If this were a more serious problem, I’d push for more specifics...perhaps a Pediatric Allergist and a Pediatric GI Specialist. However, she is obviously flourishing and getting the needed nutrition. Her growth is outstanding and she doesn’t have any blood in her stool. She just seems uncomfortable. It’s a lot of work for me and Rob, but we are willing to do whatever it takes.
My test was a quick blood draw and an outcome once again producing different results than previous allergy testing. I’m allergic to latex gloves, but interestingly, this test came back saying I wasn’t allergic to Latex, so I guess I don’t need to worry about Latex-Fruit Syndrome and Class 2 Food allergies as I was thinking that could be the culprit?? This test also showed a positive for a wheat allergy. None of my other tests have suggested that, so I’m totally at a loss here. I eat wheat 2 to 3 times a day!
If anyone has any advice, please let me know! I’ll be back in touch as I learn more too!
• Braylen is making all kinds of sounds.
• When she is not uncomfortable with stomach issues, she is always smiling! She is really interacting well, responding to noises and really seems to recognize her own name already!
• Braylen is grabbing and reaching for things and her favorite toy this month is Ralphie, a red dog that hangs from her swing.
• She loves watching her sister and being held outwards.
• She does well with tummy time too and is really strong. She’s trying to push and scoot. She also enjoys being held under her arm pits and can take 3 to 4 steps walking forwards with help!
• As she tries to talk, she blows bubbles and Brecken thinks that is so funny.
• During diaper changes, Braylen loves to smile and talk to her Pooh friends on her wall.
• She is getting huge! At the end of this month, we moved her up to size 3 diapers and into 6 month clothing!
• Brecken’s continues to love Lightning McQueen, and instead of playing with dolls or stuffed animals, she plays with cars. Her imagination is expanding rapidly and she has full conversations with her cars. Her cars discuss all things from eating oatmeal to dance moves from dance class. It’s precious!
• Brecken is getting excited for Christmas and she calls Santa, “Ho Ho.” She tells us that Ho Ho will be bringing her a Bugle for Christmas and Mac Truck from Lighting McQueen.
• Her new move this month is a booty shake, and after baths she loves to run through the house naked shaking her “tail feather.” We call her “Streaker reecker.”
• Her new expression this month is “Oh No!!!!” She’ll use it anytime Braylen cries, if she spills something or drops something.
• She continues to love on her little sister, kissing her, holding her hand and talking to her all of the time.
Coach Kel update:
This month started out with Randy’s 10 mile run which was a ton of fun. I was happy with a 1:12 given the fact that I haven’t done any speed work. I also got a bit faster at another local 5k with a 20:40. However, due to daylight savings and the challenges of work and kids, this has been the most inconsistent month of running. I had a very difficult time fitting in runs, but did my best to maintain a decent base and was so grateful for my weekend long runs through Side Cut Park.
I still haven’t fit in much of the way of core or lateral work. But I do continue to stay positive overall and even though it’s very challenging, I’m loving life as a mom. These kids are true gifts from God and I’m so excited for the Holiday Season ahead!
Posted by Coach Kelly on 11/21/12 at 01:50 PM
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Saturday, November 03, 2012
Today was Randy’s 10 miler and the 1k kids race. I’m happy to report my 11 year old niece, Olivia, took home a trophy finishing first for the girls and 2nd overall! She did awesome! Other exciting news to report is that Brecken did her first race! Although she stopped to look at leaves on the side of the path and even went past the turnaround to throw rocks in the creek, she did have fun "running" with her daddy!
It was a beautiful day and we all had a blast! Athlete Jenny Cotton brought home a nice prize for winning her age group and although I got smoked, I was happy with a 1:12 finish, averaging a 7:13 pace. It’s not too bad given it’s been less than 12 weeks since having a baby. The competition was steep with the 2nd and 3rd place overall finishers being women with super fast times of 1:00 and 1:01 respectively.
Next up are some more local 5ks!
Posted by Coach Kelly on 11/03/12 at 02:07 PM
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Friday, October 26, 2012
So in the 1 month post I used the word "intense" to describe my days with a newborn and 24 month old. For this 2nd month I’m going to use the word "insane." My sweet little newborn went from a tiny, sleeping angle to a struggling growing bundle of love. Weeks 5 through 10 have been the most intense weeks of my life. I literally went 10 days without any real sleep. Poor Braylen began fussing every time she had to pass gas or have a BM. This quickly escalated to true shrieks of pain. After that, we couldn’t put her down. She was uncomfortable and just wanted to be held.
My first step in solving the problem was a total elimination diet at the guidance of the lactation consultant. She was convinced it was due to something in my diet. Because Rob, Brecken and I are all allergic to soy, and Rob’s also allergic to nuts and I’m also allergic to seafood, I did believe food could be the culprit. But, we already eat a pretty simple and healthy diet, so going more basic was going to be tough. For 5 days I only ate rice, pears, apples, potatoes and squash. I didn’t dare try rice or almond milks due to the additives and I was true to the bland and simple diet. Not only did Braylen not show any improvement, but I also struggled. I was so weak and tired and it was destroying my milk supply. Finally I gave in and tried some almond milk and I ended up have an allergic reaction and threw up all over.
The second step led us to the doctor. When I went to the Pediatrician, he told me to get off that awful diet and eat well again. He wanted me to get my strength back as well as my milk supply. He was 100% convinced that Braylen just had bad colic and that she needed medication to help calm her digestive system. He explained how most infants’ digestive systems are underdeveloped and many get some form of colic around this time frame. I do remember Brecken’s struggles and her need for Zantac, but I was reluctant to give Braylen such a powerful drug for the lower GI. However, I also didn’t want her to struggle anymore. We administered Donnatal and within 2 days she was making improvements and by the 5th day she was much better. However, the constant nursing to soothe her likely added to another negative development as she began spitting up everything. She started going through 5 to 8 bibs a day, and still wanted to be held most hours of the day…so back to the Ped we went. Braylen had developed GERD and was put on another drug…Zantac.
After much research and prayer, I have calmed down. But gosh, I was so torn. I was willing to try any diet. I was willing to continue to walk around pretty much all day carrying her or nursing her and I was willing to continue to sleep upright holding her, but I realized this was negatively impacting Brecken and it was not going to heal Braylen’s insides. The medication would help and I was so thankful when things really started to settle down.
Although at the end of this 2nd month, things are better, we are still not out of the woods yet. Some days are really tough and I’m still looking into food culprits. My next step is food allergy testing for both me and Braylen. I’m thinking it could be due to my Latex allergy and something new I’ve learned of called Latex-Fruit Syndrom and Class 2 Food allergies. If anyone has any advice, please let me know! I’ll be back in touch as I learn more too!
• October 25th – 2nd month appointment – She gained 2 more pounds weighing 10 lbs and 13 ounces and jumped to the 50% for weight.
• She’s starting to coo and smile.
• She loves watching her big sister.
• Brecken has become addicted to Lightning McQueen. Instead of taking dolls to bed, Brecken takes cars to bed. She loves any and all kinds of cars, trucks, airplanes and trains.
• Brecken is getting excited for Halloween and decided she wants to be a pumpkin.
• She adores her little sister and wants to kiss her and hold her all of the time.
Coach Kel update:
In the 1 month post I wrote: “So this month I’ve accomplished consistent running and next on my agenda is to get my abs back. I’ve lost all the baby weight and I’m happy with how lean I am, but I have a little pouch where I’ve lost my abdominal tone.” Well, with the insanity this month, I have not met this goal. The rice diet and lack of sleep made me pull my running back a bit and there was no time or energy for core work. After I got off the crazy diet, I quickly got my energy back and was able to run strong, but my GI system was in such shock, the first 7 days after eating “normal” again, I couldn’t make it through a run without the need for potty breaks. However, I did come in 2nd overall and 1st female at the Kaylee 5k this year with a time of 20:45. So that was fun.
Well, I’m looking forward to Randy’s 10 miler next and several local 5ks throughout the next couple months. I’m so thankful to be able to run most days of the week! Running and my simple thought process of “Choose your attitude” really helps me stay calm and handle the insanity. Sure I’m not working out as much as I’d like, I’m not sleeping much at all and I’m not able to give any more to anything else right now, but I know this is just a phase and the girls are growing up so quickly. Before I know it, they’ll be in school and Rob and I will wonder where the time has gone.
So my advice this month, do take some time for yourself each day, maybe it’s a quick run, maybe it’s some simple stretches, maybe it’s just a quiet, warm cup of coffee, whatever it is, enjoy the moment and then jump into your busy day with both feet making the most of all the twists and turns!
Posted by Coach Kelly on 10/26/12 at 03:03 PM
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Saturday, October 13, 2012
Less than 9 weeks after giving birth to Braylen I did my first post baby race. I was happy with a 20:45 minute 5k. Not a PR, but it did bring me the overall female win and 2nd place overall! It was fun to be out there and running hard while Rob and the girls as well as his family family cheered me on. Brecken and Braylen saw me go by 2 times on the path and Rob’s dad played the bag pipes. It was a neat time for sure and all for a great cause!
Posted by Coach Kelly on 10/13/12 at 01:59 PM
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