Nikewomen NFR Blog

I Came. I TRI’d. I Conquered.

AshleyKoehn — Mon, 12 Oct 2009 17:35:27 GMT

Have you ever finished a race and felt as though sparks were going to fly?!

Last year, I was a spectator at the largest triathlon in the United States, the Chicago Triathlon. I vowed to myself that I would compete in my first international distance triathlon the following year.

365 days later, it was time. Time to fly!

Sunday morning begin with a 3:30 alarm and drive downtown Chicago. After setting up my bike, helmet, biking shoes, running shoes, bib number belt and water bottles at the transition (how’d I remember all that?!), I joined my team – the Chicago Athletic Triathlon Team – for pre-race tips, encouragement and of course, banana chocolate chip muffins.

Also joining my team was the sun! It was a gorgeous day for the race! three hours later, my wave was ready to begin.

SWIM: During the .93 mile course, Monroe Harbor traded their sailboats for swim caps and broad shoulders. No need for Batman in the Windy City, we all looked like fierce superheroes in our wetsuits. My nerves created fireflies in my stomach and my wetsuit hugged my body like wonder woman. In an instant, the gun went off, and my wave of female athletes morphed into an angry school of fish! I got kicked and was taking arm strokes over swimmer’s backs. Yet, after 50 meters of sprinting, I gained some calm water. Keeping my arm strokes long, I kept a steady pace, exited the water and ran a half-mile to my first transition.

BIKE: For the next 25 miles, Lake Shore Drive shared its cabs with the Chicago Tri! When I jumped on my bike, I felt SO charged! Statistics show that exercising gives you endorphins, but this feeling was electric! I rode two big loops. Going north, the windy city stood up to its name and challenged my pedaling. Yet riding south, I felt like Lance Armstrong himself, whistling by the moving cars with complete ease. I gave myself words of affirmation, “You got it! Come on Ash!” Call me delirious, but these words were bolts of esteem, as the bike course was sparse of spectators.

RUN: The last 6.2 miles was along Chicago’s museums, football stadiums and beaches, ending in Grant Park (think inauguration.) Again, I felt lightening speed and happiness at the beginning of the run! My first mile was greeted with family and friends yelling and cheering! After that, I couldn’t stop smiling. My mood was elevated, and then it was time to pass! Even my Facebook profile explains how one of my favorite things is to pass runners on the lakefront when I train, so my last leg of the tri became a game! Picking up momentum to less than an 8-minute mile pace, I started to pass!

The home stretch was, like I said, electric! Sparks of energy were flying and the finish line was in sight! I picked up the pace, saw my friends and family once again and charged to the end! I placed 16th in my age group and 88th out of 1,300 women. I came. I TRI’d. I conquered (with the help of a little goal and sparks of energy!)

-Ashley Koehn

Stretch It Out

AshleyKoehn — Wed, 23 Sep 2009 00:05:14 GMT

No offense to my best girlfriend running partners, but lately, I’ve found that my best training sidekick is my post workout stretching...

I’m training for the Chicago Triathlon and a marathon in December – so if I don’t take care of my legs now – they absolutely will not be there for me at the end of those finish lines.

Recently, my tri-team (Chicago Athletic Clubs) hosted a stretching clinic after one of our toughest workouts of the season. Our instructor took us through a 30 minute stretching routine that left my legs feeling rejuvenated and ready for more miles the next day!

My Top 5 Tips Stretching Tips & Tricks:
1. Hold each stretch for at least 30 seconds (seems forever but it’s worth the wait!)

2. Mix it up! Don’t do the same 3 stretches everyday. Steal one from the person next to you at the gym. Move your body until you can feel new muscles lengthen.

3. Drink plenty of water while stretching! Your muscles need hydration too!

4. Substitute one of your weekly weight workouts and try yoga.

5. Lie on your back with you legs at a 90-degree angle up against the wall. It’s an awesome hamstring stretch and will relax your entire body.

Ladies, stretching will allow you to move faster, longer and will better ease. Take the time after your workout to let your body relax and recharge!

-Ashley Koehn

IF AT FIRST YOU DON’T SUCCEED, TRI, TRI AGAIN

meghanbrennan — Tue, 21 Jul 2009 14:36:10 GMT

A couple of months ago I crossed the finish line at the Miami International Triathlon in 2 hours and 58 mins. I haven’t spent 2 hour and 58 mins in the gym since.

This week I’m dusting off the kicks and hittin’ the ground running, literally. Chicago is home to the world’s largest triathlon and premiere training program. With the itch to get fit, I signed up for both.

So what am I in for? With the race 14 weeks away, 149 of my closest triathlete friends and I meet twice a week for group training with 15 professional coaches. Before the program begins we are individually outfitted with a personalized, daily training schedule based on prior experience, current fitness levels and future goals.

I missed the 2 and ½ hour mark in Miami and so my sights are set on Chicago. My dad always told me, “If at first you don’t succeed, tri, tri again.”

See you at the finish line.

-Meghan

Gorgeous Day for 3 Races!

AshleyKoehn — Mon, 22 Jun 2009 19:09:08 GMT

The morning of my first triathlon, my mom sent this text, “Be fierce and find your passion. Good luck!” I couldn’t believe that just five months earlier I set a goal to train and compete in a triathlon and the moment had finally arrived! After joining the CAC (Chicago Athletic Club) Tri team and training for two months, I was ready; pardon the NIKE cliché, “Just do it.”

Although my sports history has never included such logistics and details, I’m determined that tri-athletes use 50% muscles and 50% focus to keep every transition and every piece of equipment in place. Brief overview of my race in Galena, IL below:

*Cap, Goggles, Wetsuit: Swam 600 yards around 4 orange buoys in the lake
*Ran to the first transition while peeling off my wetsuit
*Velcro’d my shoes, clicked on my helmet, secured the shades
*Biked 18 miles (70% uphill)
*Ran to the second transition while trying to gain feeling in my toes
*Changed my shoes, downed a Gatorade, grabbed a bar
*Ran 4 miles (again, 70% uphill) to the finish

In the entire sequence above, I maaaay have made a couple of mistakes: (1) I forgot my helmet and had to purchase one at the race and (2) Forgot to put my “timing chip” around my ankle after the swim so I had to get a manual time.

Yet all the “learning experiences” and all of the training didn’t compare to the feelings I had for 2 hours and 11 minutes during my race. It was absolutely ELETRIC! I felt like I was doing three mini-races! And the best part, it was outside, over gorgeous country hillside. The wind must have got my mom’s text message as well, because it was fierce! The wind streams were so strong that at times I thought my body was going to lift off my bike. But luckily, I had 18 miles to find the best way to “become one with the wind” and by the end of the race, it became my ally.

The BEST feeling came within the last minute of my race. There was, what felt like the longest 90-degree angled hill! Yet at the top of this hill, were my teammates and coaches screaming and cheering! Their chants of encouragement pushed me the last 300 yards to the finish.

This tri will definitely be one of many this summer and beyond. I have a slightly obsessive personality, so when I find something that makes my heart race with passion, it will only be a matter of time before I need to experience that rush again!

-Ashley Koehn

Divide And Conquer A Triathlon

AshleyCeaser — Sat, 20 Jun 2009 18:59:42 GMT

As a college student, I know first hand that it’s tempting to put off going to the gym. I’m either too tired from pulling an all-nighter, working my jobs, or just plain not motivated. Luckily, my university has organized an annual Iron Man style triathlon called Iron Bronco (named after the school’s mascot) to encourage the student body to stay active and healthy. A participant has two weeks to complete the required 26.2-mile run, 112-mile bike ride, and a 2.4-mile swim. A student can complete the requirements individually or split amongst a group of up to three. Groups are perfect for those participants who have different strengths. There is no overall winner, but those who finish by the deadline get a t-shirt.

With the triathlon gaining more popularity each year, I’ve been tempted to participate, but for the last three years, I’ve missed the sign-up deadline. Now in my senior year, I didn’t want to pass up my last chance. And to stay motivated, I asked one of my best friends to divide and conquer the triathlon with me. We both started off with our strongest sport, running. Since we only had to run 13 miles per person, we completed this leg in about 3 days. Next, we tackled biking. Since neither of us have bikes, we had to complete all of miles in the gym on a stationary bike. This was definitely the most difficult challenge for me because I had never biked that far before. While swimming the final leg in our new aquatic center, I was grateful that this wasn’t the traditional open water of an Iron Man triathlon. The pool lengths were difficult enough without having to deal with tides and other participants!

Unlike a trophy that sits on a rarely visited shelf, my earned t-shirt is worn proudly and often. It symbolizes my commitment to leading an active life, despite being busy. Actually having a t-shirt is better because you can’t go around to all your classes carrying a trophy.

-Ashley Ceaser

TRI-UMPHANT!!!

meghanbrennan — Mon, 30 Mar 2009 15:21:27 GMT

The shrill sound of the telephone woke me up. It was 4:30am.

"Good morning Miss Brennan, this is your courtesy wake up call. The expected temperature today is 78 degrees and sunny. Have a wonderful day," said the woman on the other end of the phone.

"You've got to be kidding me," I thought, “I just fell asleep." My stomach churned with a mix of hunger and nerves.

After a big bowl of oatmeal, coffee and a bagel with peanut butter, I headed to Key Biscayne. Even the sun was still sleeping.

Although I arrived at the race site in total darkness, the atmosphere was electric. 1500 triathletes buzzed inside the transition area, organizing their multitude of gear. The murmurs and chatters amongst us sounded like the wings of thousands of bees.

1436. That was my bib number. I walked along the rack until I spotted my bike. Now it's time to get all my gear in order.

Wetsuit? Check. Cap and goggles? Check. Towel? Check. Cycling shoes? Check. Helmet? Check. Running shoes, race belt, bib number, water bottle, timing chip, energy goos? Check, check, check, check, check, check and check.

Fast forward.

I'm standing on the beach with 110 female triathletes, ages 39 and under. We're all sporting purple caps. I'm front and center. The horn blares and we are off.

What a rush. The next 2 hours and 58 mins are a whirlwind.

With a good amount of the Virginia Key Bay in my stomach, I emerge from the water dizzy and with only 19 purple caps ahead of me.

My body wanted to walk but I kept a steady jog into the transition area. In my head I walked my self through the transition I had practice plenty of times.

"Unzip wet suit. Arms out. Cap and goggles off. Left leg, right leg. Cycling shoes on. Helmet on. Grab the bike and go."

The bike leg seemed like an eternity. Pro triathletes flew by on my left hand side. I felt like I was on a 2 speed with streamers coming from my handlebars and a basket in front. Everyone else was riding mopeds. The only thing that saved me was a cheer from my parents every time I passed by.

I found my spirit once the bike leg was over. Only 6.2 miles to go! Running shoes on and I was ready to bring it home. With a mile left I picked up and ran hard until I crossed the finish line.

2 hours and 58 minutes later I was still smiling, I was tri-umphant, I was a triathlete!

-Meghan

09 Triathlon Resolution Check-In: from SOLO training to TEAM radiance

AshleyKoehn — Sun, 22 Mar 2009 20:19:42 GMT

My New Years resolution was to combine my talent in the pool with my newly found passion for running and find a way to pedal to complete in triathlons. Yet, due to the snow and ice in Chicago, I had to begin my swim, biking and running workouts inside at my gym (the Lincoln Park Athletic Club for all the Chicago readers).

Although I've always competed in individual sports, they’ve always been apart of a larger TEAM. It's easier to wake up at 5:30 a.m. for swim practice when 35 other girls are doing the same. It's more motivating when two of your best friends are running next to you during the 35-mile weekly scheduled marathon training.

So as you can image, the past two months of my SOLO indoor triathlon training has become slightly boring.

My favorite spin instructor, Chris, suggested I sign-up for the gym’s upcoming "indoor triathlon" which was based on distance vs. time. The race was calculated on distance for a10-minute swim, 15-minute bike and 15-minute run. The person with the furthest distance, won. Like most of you reading this article, I'm EXTREMELY competitive, so I gladly accepted the challenge and signed up thinking it would be a great way to "test" my 2009 training.

Too much of my excitement, I was the overall female finisher! And just because I thrive on beating the "boys," I had the longest swim distance, among all male or females My last individual gold was in high school; so winning the indoor triathlon provided me extra motivation to continue my triathlon training. "Once an athlete, always an athlete."

In addition, the indoor triathlon also proved to be a "blessing in disguise" because after the race I signed up to become a member of my gym's triathlon team! The team has positive energy, passion and I'm excited to meet another 35 best friends.

The power of team far surpasses the will of one person. Ladies, if you’re currently on a team, what can YOU do to improve the charisma and work ethic? If you need to join a team, just do it! I promise you’ll feel the electricity infused within a team environment within the first week. Individuals can excel, but teams move mountains and accomplish the unimaginable...

-Ashley Koehn

"CLIMB IT, GO THROUGH IT, WORK AROUND IT"

meghanbrennan — Fri, 30 Jan 2009 23:23:01 GMT

Michael Jordan missed more than 9000 shots in his career. He lost close to 300 games. In the 87-88 season he shot just 7 of 53 from the three point line. And his sophomore year in high school, he was cut from the varsity squad.

But the mention of the sports most recognizable initials evokes thoughts synonymous with All Star, Gold Medalist, Rookie of the Year and Greatest player in Basketball History. He said, "I've failed over and over again in my life. And that is why I succeed."

This week presented a number of setbacks in my training. The pool in which, I believed, to be setting my best times, turned out to be yards not meters. My first bike to run brick left me wallowing in defeat, with rubbery legs that couldn't keep up. And an attempt to recreate my 5k from last Thursday, ended a minute slower than desired.

Perhaps after last week, a week spent high on adrenaline, a week filled with the sweet stench of success, I woke Sunday overly self-assured in my abilities. Perhaps I approached this week of training, confident and comfortable, the worst place athletes finds themselves.

Michael Jordan once said, "Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."

Brick walls greeted me at every turn this week. The next wall encountered, won't be climbed over or walked around. Now captain of the demolition crew, my wrecking ball determination is about to tear down anything standing in my way.

-Meghan

*Want to workout with me? Each week I'll post my training program on facebook. Run, bike swim right along side me. We can talk training via my wall or email! So what are you waiting for future facebook friend?

Happy New Gear

meghanbrennan — Wed, 14 Jan 2009 20:36:17 GMT

Santa was good to me this Christmas. I must have made the nice list cut. The big guy delivered the two best gifts a triathlete could ask for:

1. A Quintana Roo - Hydrofull wetsuit
2. A Trek Equinox 7 WSD Tri Bike

Oh boy, oh boy, oh boy!

I'm confident in the water. Always have been. Probably because my parents threw us in a pool before we could walk. So it's safe to say, I swim like a fish.

With my new Quintana Roo wetsuit, you can call me Flipper.

If you didn't know, and I didn't until the other week, there's a world of difference between open water and pool swims. For starters, visibility decreases in open water. Actually, it disappears. Additionally, a triathlete must battle currents, waves and of course several hundred competitors thrashing on all sides.

If you're a first time triathlete, like myself, your wetsuit is the only saving grace in the midst of what is sure to become a slightly panic stricken state. Here's why:

1. Virtual Pull Buoy - Anything is easier downhill, running, biking and yes of course swimming. A special material used in the hip and thigh area pops your gluteus maximus up and out of the water, keeping you a float.

2. Type 39 Neoprene - It's a fancy way of saying rubber. But not just any rubber. This lightweight, flexible material hugs you like a second skin and moves naturally with your body. But unlike your skin this, stuff lets you guide through the water with a lower co-efficient of drag.

3. Breakaway zipper - The key to speeding up your swim to bike transition. With one tug on the cord the zipper instantly pops free. It's sure to shave seconds, if not minutes off your time.

You'll feel like "Flipper, Flipper, faster than lighting…" in a tri worthy wetsuit. A choice that makes "No one you see, smarter than YE!"

-Meghan

TROTTIN' FOR TURKEY: TRI TRAINING WEEK 3

meghanbrennan — Sun, 07 Dec 2008 16:13:21 GMT

Every Thanksgiving morning, as kids, my sister, brother and I stampeded down the stairs dragging our comforters behind. The next several hours http://inside.nike.com/blogs-edit-post!default.jspa?blogID=1000&blogPostID=8926#were spent in front of the TV, "oooing" and "ahhhing" floats parade down Woodward in Detroit. The remainder of the afternoon was spent cheering on the city's football team a tradition that began back in 1920 for a team that is merely .500 in my lifetime. Every Thanksgiving morning is the exact same story in my household.

After 23 years of witnessing tradition, I decided to, this year, be a part of the festivities.

My alarm buzzed at 5:45 am and I groggily pulled on my running tights and cold weather gear. After a banana, protein bar and swig of joe, to jump start my system, I found myself on Detroit's river front with 10,000 of the cities most festive runners.

Around me were runners of all shapes and sizes; para-athletes, kids, grandfathers and the elite sub 5-minute miler. The most festive dressed as turkeys and elves, Santa and his eight reindeer. It was a sight to see, 10,000 strong we stood at the starting line, eager to begin the 2008 Detroit Turkey Trot.

As the gun sounded, excitement buzzed around us. To my left I heard "On Dasher on Dancer, Prancer and Vixen!..." Shuffling with the crowd, I made my way across the start line and with a beep from my shoe tag I officially began my first race.

The course (one could choose a 5k, 10k or Mashed Potato Mile) began on Woodward and traversed the city's landmarks. Already Detroiters lined the street, huddled around cups of coca and snacking on boxes of warm donuts. As they awaited the parade that was to follow, they cheered us on emphatically and wished us a happy holiday.

For the first time in my 24 years, I was running and loving every minute.

Twenty-seven minutes and seventeen seconds after the crack of the gun, I finished my first 5k. It wasn't a record setting performance or a momentous occasion for anyone but myself. It was the beginning of my new outlook on running, and a fine Thanksgiving Day tradition, I hope, for many years to come.

-Meghan

*Want to workout with me? Each week I'll post my training program on facebook. Run, bike swim right along side me. We can talk training via my wall or email! So what are you waiting for future facebook friend?

Triathlon 202: An Intro Training Course

meghanbrennan — Fri, 28 Nov 2008 21:19:39 GMT

Here's what I learned in Week 2:

1. K.I.S.S. - Leave your lip-gloss out of this, we are not playing spin the bottle with the hottie on the treadmill next to you. K.I.S.S. is the first commandment of triathlon training law; KEEP IT SIMPLE STUPID! There's a lot to factor in when developing a program; speed, distance, drills, endurance, and the list goes on. Too often beginners get caught up in the details and don't focus on what really matters, finishing the race! For now set your sights on completing your race distance, in each discipline, without stopping.

2. FIX IT FIRST -Would you drive your car to the store with a flat tire? Of course not! For two legs of the race your body is vehicle, so first and foremost you have to fix what is broken. Have a friend on the swim team or a sister who runs marathons in her sleep? Perfect, ask them to join you one day and suggest ways to improve your form. You'll be amazed at the difference your well-oiled machine will work.

3. LISTEN CLOSELY - DO write a schedule with your workouts and goals for the week. DON'T beat yourself up, if everything doesn't go exactly as planned! Listen to you body. On the mornings when you don't think you can sit on the toilet to pee, your hamstrings are so tight, it's trying to tell you something! Take the day off, and get back on the horse tomorrow. Remember it isn't a sprint it's a triathlon, slow and steady wins the race.

4. MIX IT UP - Yes, we do get to bike, swim and ride, making training burnouts less likely. However, on day 124, when your feet resemble something closer to fins it may be time for something new! Once a month join a boxing class at your gym or jump rope for half an hour. Both are great endurance training that will keep you from morphing into a mermaid.

5. PARTY! - Even if you're the only guest invited, every day should be a reason to celebrate! Having fun with your training is the key to success. Jumping on the saddle or diving in headfirst should be something you look forward to! So celebrate trainings little moments. Break the 5 mile barrier? Go out and paint the town red, you earned it!

-Meghan

*Want to workout with me? Each week I'll post my training program on facebook. Run, bike swim right along side me. We can talk training via my wall or email! So what are you waiting for future facebook friend?

TRIATHLON 101: MY TRAINING PREREQUISITE

meghanbrennan — Wed, 19 Nov 2008 00:15:26 GMT

Week one hardly started with a bang. More like a pop. My anticipation to begin training has eaten away my insides for weeks. But instead of fast paced, high energy workouts I found myself wandering around bike shops, signing up for gym memberships and asking what I'm sure is hundreds of questions by now. If triathlon training is the main event, week one was nothing more than the opening act.

Don't get me wrong; I got my feet wet (literally in the pool) with a quick time trial in each training category. But mostly I was a triathlon sponge, soaking up all the knowledge one needs to compete in the sport.

Now, before you start thinking I'm lazy, let's talk about what I DID do. You can't complete a triathlon without a bike, so to the bike companies I went.

The variety is overwhelming. Think 31 Flavors, overwhelming. Steel is comparable to pickle flavored ice cream. For the lactose intolerant; how your stomach feels after downing a gallon of mint chocolate chip is how your legs feel following 25 miles on a steel frame. Upset. Lighter, non-dairy options include; aluminum, carbon and titanium. These flavor selections will keep your long limbs content from start to end.

Next item on the agenda: gym membership. I joined Crunch gym, on North and Sheffield for you Chicago goers, to sit down with a trainer and lay out my goals. Here I learned about bricks. Unlike the terra cotta on the outside of your home, tri bricks are a method of training that incorporate back-to-back legs of the race.

With my training tutorial complete, I will put my knowledge to the test. Stay tuned to find out if I make the grade.

-Meghan Brennan

IT'S TIME I TRI IT ALONE

meghanbrennan — Sat, 08 Nov 2008 01:55:38 GMT

For 19 years I was a part of a team. It began with pick up roller hockey games and the neighborhood gang. There was not a late afternoon or weekend, weather permitting of course, you couldn't find the six of us skating from one driveway to the next. From there it evolved into organized sports; soccer, swimming, tennis and volleyball. It ended in April of 2006, in Louisville, KY, after a two game loss in nationals. For 19 years I was a part of a team and today I am captaining a squad of one.

Terry Bradshaw once said, "When you've got something to prove, there's nothing greater than a challenge." For the first time in my life I am an athlete without my team. For the first time in my life I have no one to rely on, no one to push me, no one to pick my head up when I'm down, except myself.

I have something to prove, something to prove to myself. I'll start with a one-mile swim, add 24.6 on the bike and top it off with a 10k run. It's time for a challenge and it's time I tri it alone.

Triathlon is the ultimate individual sport challenge and it's the opposite environment in which I thrive. I do well in the fast paced, chatterbox, organized chaos of a volleyball court. "Here we go...sets out...swinging cross...watch roll...my ball... cover, cover...Get up...you got one...swing away!"

I officially begin training on November 10th and have five months to prepare for the crack of the gun. Hours of preparation stand between the starting line and myself. For now I will take it one pedal stroke, one flip turn and one city block at a time. For now I will remember, as golden shoe wearing Michael Johnson says, "The only one who can beat me is me."

-Meghan