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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!
Coach and Athlete Joanna Ezinga
Coach and EFC Athlete Jo shares her journey to Age Group Nationals as a Masters Triathlete
Sunday, May 30, 2010
Sunday, May 30, 2010
The Trail continues to be wonderful and each day I give thanks that I am able to wake up and hike - tired feet or not. I have conquered my fear of the rain - having had a good amount of it lately. It really isn’t that bad and often there is a small break of sun during the day when I can unpack my wet tent and let it dry. I stay pretty warm while hiking and have a set of dry clothes to change into at the end of the day.
http://www.trailjournals.com/entry.cfm?id=312903
Posted by Athlete Jo on 05/30/10 at 05:35 PM
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Friday, April 30, 2010
Monday, April 26, 2010
Good Morning - finally feeling healthy again and heading out soon. I spent 5 days at Greasy Creek Friendly returning to health and can’t thank Connie enough for her kindness and compassion.
Doing 10 miles today to Overmountain Shelter and am excitied about climbing Roan Mountain. It will be a tough climb and it is raining, but I am feeling ready. YEAH - excited to be out on the trail again.
Love to all
Posted by Athlete Jo on 04/30/10 at 05:34 PM
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Tuesday, April 20, 2010
Tuesday, April 20, 2010
Hello everyone - once again it has been a long time since my last posting. I am writing now from Uncle Johnny’s - another one of the unique hiker hostels that dot the AT. This is quite the jumping place - last night there were about 30 tents set up in the back yard. Today most people have moved on. I however and here for a few days. Got in on Sunday after 3 days of hard hiking - 17, 18, and 16 milers each day with some really big climbs. But the downhills are what did me in. My knee had been bothering me for days and getting worse each morning. By the time I limped into Uncle Johnny’s, I could barely walk. Went to the ER on Monday and fortunately there is no serious damage - just overuse on my lateral ligaments and tendons. Got a shot of pain killers and steroids, and am off my feet for about 3 days. Hoping to start up again on Wed….
http://www.trailjournals.com/entry.cfm?id=305837
Posted by Athlete Jo on 04/20/10 at 05:32 PM
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Thursday, April 08, 2010
Thursday, April 08, 2010
Hello everyone - it has been over a week since I last wrote an update and a lot has happened during this time. I have traveled over 200 miles, summitted the highest mountain on the Trail - Clingman’s Dome 6643’ - in the Great Smoky Mountains. The climb up was hard, but nothing like the descent! The north side of the mountain was still buried in snow, 4’-5’ in many places. Coming down was hard, slow, and dangerous. We kept breaking through the snow - post holing, as it is know, and sinking in past our knees. In other places, the snow was melting and the trail was a muddy, stream bed. By the time we reached Mount Collins Shelter, 4.5 miles down the mountain, our boots were soaked. Fortunately the temperatures were warm, so we weren’t too cold.
Today, is a much needed zero in Galinburg. Good thing too, as it has been raining buckets all day.
My big news, is that instead of coming home next week, I have decided to continue on with a thru-hike to Maine. Yes, I know it may sound crazy, but not really. I feel deeply called to spend this time on the trail and have spent most of the past week taking care of the details necessary to be away till mid-August. I thank my family and friends for their caring and support in my epic adventure.
http://www.trailjournals.com/entry.cfm?id=303896
Posted by Athlete Jo on 04/08/10 at 05:31 PM
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Sunday, March 14, 2010
Last week was a great training week. I hit all my targets, completed every workout, felt strong. This week, however, my attention has been diverted and training has been the last thing on my mind. Not that I didn’t see it coming…
I have 2 major focuses this year – training for Age Group Nationals in September and hiking 350 miles on the Appalachian Trail - mid March to Mid April. Mid March – well that is – um – NOW!! I leave on the 17th - St. Patrick’s Day, flying into Atlanta from Albany, NY. And it is shaping up to be a demanding and life changing experience. Reports from Trail tell of the worst conditions in decades. Thus far only 10 thru-hikers have made it through the Smokies. Many section of the Trail are impassable due to 4-7 foot snow drifts, ice, blowdowns and the open sections are ugly!
Got all my gear set and will be toting just under 38 lbs. Yes, I know that’s a lot, but can’t seem to shed anymore weight. I tested out a lot of equipment this week. I even bonded with my tent, slept out on Thursday and decided to ditch my synthetic bag for a warmer one. Now I have a 10 degree down bag – so cozy and warm. Hiked for 90 minutes in the wind and rain yesterday. Pleased to discover my water proof clothes really are and the pack cover worked. Everything inside was dry, though my camelback sweats – the inside pouch was very damp.
As I write this, it is raining, the wind is howling. I am thankful to be inside- warm and dry. But all I can think, is that for the next 30 days I am going to be outside day and night, in conditions that will range from glorious to total misery. I also know my emotions will follow a similar trajectory. Days when the miles fly by and the mountains feel small. And days when the Trail is so hard it takes all my strength and determination to keep going. But discomfort, digging deep, and staying the course are familiar feelings for triathletes. I will draw deeply on lessons learned in my years in triathlon and learn new ones to use when I return. If you want to follow my trail blog go to www.trailjournals.com\seeker. I will update it when I can – probably every 3-5 days. Happy Trails!!
Posted by Coach Kelly on 03/14/10 at 04:41 PM
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Thursday, February 25, 2010
Staying flexible (and I don’t mean your body), is a key to success in training and life! 
I got up early yesterday to have time to do the bike workout before getting ready and leaving for my jury duty assignment. I rode for 30 minutes, showered, and went to dig the cars out. We had been hit with over 18 inches of unpredicted heavy snow. I kept thinking court would be postponed, but there was nothing up on their message machine. The cars were stuck at the bottom of the driveway which hadn’t been plowed yet and were blocked in by more snow from the town plows. Managed to dig them out and get headed off to court. But the roads were terrible and it was snowing like crazy. I pulled off, called for the 3rd time to see if they had updated their message machine. Finally a new message - court was postponed - but not before I had rushed to be on the road to get there in time. Wish they had put the message up sooner. I live an hour away and need more lead time. 
Well, I returned home only to discover no electricity, heat, water, internet. The heavy snow had brought down power lines and since I live in a pretty remote area with only 24 other people supplied by the power route, we were last on the list to get attention. 
So - what to do with the day that had been "given back to me?" I couldn’t drive anywhere, the roads were terrible, couldn’t do the tons of paperwork awaiting, no internet and I only had 58 minutes left on my computer battery and I couldn’t finish the bike workout since I didn’t have electricity for the DVD player! Run? Well, I couldn’t go out for a run, too much snow - even with snowshoes I was sinking in over my knees! I admit it, I was stressed - all my carefully prepared plans - shot. 
Just breath, I told myself. Make yourself a cup of tea and cook something tasty (the gas stove still worked - yeah)!  I eventually did settle down, the roads were cleared by late afternoon and I headed in to town for an internet connection and electricity (which is how I am able to write this). We still do not have power and another big storm is forecast for today. Yikes! 
Lesson learned - Be like the humble willow and bend in the storm. The seemingly mighty oak often breaks.
I kept smiling, how are you dealing with all this winter weather?
-Athlete Jo
Posted by Athlete Jo on 02/25/10 at 01:42 PM
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Tuesday, February 23, 2010
Just when you think you are going strong and smooth, life has a way of humbling you. Last week was awesome, training was going really well, life felt balanced, troubles were small and manageable.
This week – totally different. Some are little stressors, for example on Sunday evening my internet went down – again. I had 5 training plans to write, tons of emails to answer, and a blog (this one) to post. So, I shuffled to a neigbhors, house using her internet, till she politely asked me to go home at 10:30 so she could get some sleep. 
Most of Monday was spent in court, waiting to see if I was selected for a jury (more on that later), and as I drove home knowing there was again no functional Internet, I cruised the Main Street of our little town looking for an unsecured network. I finally found one and sat in my car sending and receiving emails for 30 minutes. 
But what is really weighing on me is the trial which starts tomorrow. I have never sat on a jury before and this case promises to be a tough one. I am deeply moved by the enormity of the task that awaits me – deciding the fate of another person. What do we call on to know how to make decisions such as these - faith, a higher power, our own sense of right and wrong, nothing?
As I prepare myself to be sequestered in a court room for days, I am acutely aware of my own personal freedom and the emotional release that comes from running or biking on the open road. There are many who never know that freedom.
I hope you are able to get out there and ride and run for me this week!
-Athlete Jo
Posted by Athlete Jo on 02/23/10 at 02:40 PM
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Wednesday, February 17, 2010
Ah – the joys of training. No, I really mean it. Perhaps it is just my nature, but I do so much better when I have a specific task – a focus. As a coach and solo-entrepreneur (a person in business for themselves), there are always a million things to do and a million more waiting to be done. But training gives a kind of purity to that small chunk of my day. My only responsibility is to that workout and to do the best I can do in that moment. For that brief period of time. I can shut out everything on the waiting list and put my full attention on the bike, swim or run. It truly is a luxury.
And each sport presents a unique opportunity for deep focus. It takes a lot of mental energy for me to stay present during a pool workout as there is no real opportunity to develop a rhythm in a 25 meter pool and there is not much to see. Swimming in a lake, on the other hand, is wonderful. I can go uninterrupted for as along as I like and the water is alive with movement and light. Running for me is like moving meditation – especially the long runs. A lot of stress gets cleared out and I find that answers come to vexing problems.  And biking – when outside – pure joy. 
But the great pleasure, is being coached by someone other than myself. What a difference! Each week I can’t wait to see what Coach Kelly has come up with and it is always good.
Are you finding joy in your training? I’d love to hear from you!
-Coach and Athlete Jo
Posted by Athlete Jo on 02/17/10 at 03:26 PM
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Tuesday, February 09, 2010
It has been a good training week. The volume and intensity have been a little lower and it felt good to hit all the workouts as written, without having to drop anything because life got in the way. But the real highlight of the week, was not the physical aspects of training, but what I learned about the mental side of training and competing.
As I mentioned in my last post, this past weekend I attended a workshop with Mark Allen and Brant Secunda entitled Fit Soul Fit Body. The two of them have been working together for almost 20 years and have written a book by the same name.
Meeting Mark Allen was pretty awesome. He is 52 now and his amazing victories as a 6 time Ironman Champion in the late 80’s and early 90’s are almost beyond belief. With live footage, he talked us through the details of each race and what it took for him to win the championship from his rival Dave Scott and then defend it for 5 more years. The stories were incredible, including his final victory in which he made up 13 minutes in the last 10 miles of the run to seize the victory from a man 15 years his junior. But even more amazing than his physical stamina and athleticism, was his personal and spiritual transformation, which he sees as responsible for those wins.
Mark is deeply connected to the teachings of the Huichol Indians of Mexico. An indigenous people who have lived in the same simple, earth centered ways for thousands of years. Known as great healers, their practices are designed to bring people into harmony with the natural world and their own inner spirit. Mark has worked closely with Brant, a gifted teacher to learn Huichol teachings and apply them in his own life and to his quest to be the best triathlete in the world. And it was clear that he succeeded.
He showed us a number of simple techniques to quiet mental chatter, overcome physical discomfort, and reach into one’s own spiritual reservoir for strength. Practices such as giving thanks, connecting with the power of the land, and replacing negative thoughts with positive ones. Despite their simplicity, they were very powerful and will use them myself and with the athletes I coach. Simple, yet profound. And when done with love and faith – they can be transformational.
-Coach and Athlete Jo
Posted by Athlete Jo on 02/09/10 at 09:44 AM
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Sunday, January 31, 2010
It is a little before 8 in the morning on a frigid Sunday morning, the final day of January. I was decadent this morning and it felt so good.
I awoke early but lay in bed watching the orange, full moon slowly sink below the horizon. Typically on mornings like these I can’t wait to get out of bed and run. An early morning run with the full moon setting in the west and the sun rising in the east is my idea of bliss. But with the temps below zero, I decided to stay under those warm, flannel sheets and just luxuriate. And wow did it feel good! I got up once to go to the bathroom, but snuggled back into bed reminding myself it was o.k. not to launch full speed into the day. Both my soul and body were recharging and there would be time for a workout later in the morning.
Which leads me to share some upcoming news. On Friday, I am assisting in a workshop led by triathlon legend Mark Allen and his teacher, Brant Secunda. They are coming to Kripalu, a yoga retreat center in the Berkshires of Western Mass where I work part-time, to lead a weekend program entitled Fit Soul, Fit Body. When I saw his name on the program schedule, I immediately put in a request to be the staff assistant. Can’t wait to meet them, and I promise to share what I learn with you.
Take time and enjoy the moments!
-Jo
Posted by Athlete Jo on 01/31/10 at 10:20 PM
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Sunday, January 24, 2010
As a coach and athlete, I know the hardest part of triathlon training is not the workouts, but the logistics. And while I have always been focused and consistent in my training, my goal of racing at Nationals and placing in the top 5 requires a higher level of commitment than previously. Sometimes finding the time to train is a real challenge.
This week found me on my trainer @ 9:30 at night after a full day’s work. I was tired and just wanted to relax, but the workout awaited. I reminded myself – this was my choice. My choice to set a high goal, my choice to train hard, my choice to fulfill this commitment to myself.
So here it is 8:15p.m. and I still haven’t made it on the trainer for today’s bike workout. I have training plans to write for 2 of my athletes and am wondering if I will get the workout done. Tune in next time to find out.
Joanna Ezinga
Certified Personal Trainer/USATriathlon Certified Coach
Posted by Athlete Jo on 01/24/10 at 03:49 PM
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Sunday, January 17, 2010
Since I’m a Coach, you might wonder why I need one? Good question. I asked myself the same thing about a month ago. Truth is, we all do better with support, guidance, accountability, and structure. Like many people, my job takes up a large portion of my day and finding the time to plan and do my workouts can be challenging. That is where Kelly and Rob come in. It is great to be able to focus my attention on the doing the workouts without having to also plan, monitor and evaluate them. Plus I have set myself some high goals for 2010 and knew I needed help to have the kind of performance I wanted at Nationals and to have a shot at Worlds. And the final reason – by being coached, I become a better coach.
Joanna Ezinga
http://www.ezingafitness.com
Posted by Athlete Jo on 01/17/10 at 11:50 PM
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Sunday, January 10, 2010
Here is a bit of background on me.
My name is Joanna Ezinga and I live in a beautiful area on the New York/Massachusetts border known as the Berkshires. Lots of hills here! I began running in 1982 following the birth of my second child (I have 3 - ages 31/29/17). I added triathlon into the mix in 1992. I am 58 years old now, but will be 59 at Nationals in September; the oldest in my age group! The good news is that next year, I will be the "baby" of the group, at a youthful 60 so then folks will really have to watch out.
Five years ago I made a career shift, returned to school in physical fitness and became a certified personal trainer. Fitness was a natural choice for me and triathlon coaching soon followed. Like Coaches Kelly and Rob, I am a Level 2 Tri Coach, and also a Level 2 Cycling Coach. I work predominately with women triathletes, particularly newbies. Please check out my website www.ezingafitness.com.
Have a great start to 2010!
-Jo
Posted by Athlete Jo on 01/10/10 at 12:17 AM
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Wednesday, January 06, 2010
I guess it really started in February 2009 when I met Kelly and Rob in Colorado Springs. We were all attending a USAT Level 2 Coaching Clinic and I was impressed with their knowledge and friendliness. I had a lot of questions, as my coaching business was only in its second year and they seemed like old pros. We stayed in touch and when I made the decision to work with a coach for the 2010 season, I called Kelly. I’m looking forward to the journey!
Joanna Ezinga
Certified Personal Trainer/USATriathlon Certified Coach
Posted by Athlete Jo on 01/06/10 at 01:37 PM
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