You will enjoy being immersed in the world of coaching with other individuals from around the country.
Each webinar is designed to cover relevant content in key areas of wellness which are geared specifically for you as a wellness coach. This is a report about the long trip back to racing even though I never really “left” the sport. I signed up for this race last year after learning that I would be on a work trip west of London England the week before the race. Together we will explore “big picture” wellness, current trends in the wellness field and share ideas from among your fellow participants. The webinars are interactive which allow you the opportunity to ask the instructor questions and to provide your own insight and comments on the material.
Included topics for the 5 core sessions are as follows: Healthy Eating and Coaching, Life Balance and Coaching, Weight Management and Coaching, Stress Management and Coaching and Exercise and Coaching. And what you can learn taking a break.I did my first triathlon in 2006 and my first Ironman in 2007. We will brainstorm possible areas of coaching such as the following: independent wellness coaching, corporate wellness coaching, coaching within a physical therapy clinic, doctor’s office, yoga studio, recreation center, integrative health practice, etc. We also cover specific client scenarios for each topic and address ways to provide coaching that is consistent with the guiding style of coaching learned during the live coach training event.
You will be provided with a handout for each course to you as reference material as well as a quiz to take following each webinar. Between then and 2012 I did 2 more Ironmans, 2 Triple T Ohios, around 12 half Ironmans, several marathons, and too many to count Olympics and sprints.
Good news is that there is a travel company in Europe that is a sponsor of Ironman Europe, called Nirvana, and they buy slots for all European Ironman races and make them available for those who book three nights accommodation through them.
We will focus on several theoretical approaches to wellness coaching including the Trans-theoretical model of change and Motivational Interviewing. In 2012 I finally met one of my big triathlon goals, to be top 5% in the country in my AG as a USAT All American. Turns out, I needed a room at the race anyway and the price was reasonable.Once I paid ?150 (~$180), they sent me a link to register for my Ironman slot on Active at no extra charge. I borrowed a pump from another athlete, since my bike had been sleeping by the lake since the morning before.
In 2010 I also started triathlon coaching, eventually making it a full time career with FCS in 2013. I brought the tubulars up to 105psi, took care of bike nutrition, water, and was set-up well before 6am.
Therefore, we will provide ample opportunities to practice your newfound knowledge in stages of change and motivational interviewing skills with real life client scenarios. In addition, we will talk about the role of temperament in setting goals that fit the specific client’s unique temperament and have fun learning about the influence our own temperament plays on our coaching style.
The race began at 7am, but my wave started after 8am.  I noshed on a balance bar then watched the first pros exit the water after only 22 min. Finally, you will have the opportunity to coach a client with a mentor coach listening in to provide specific feedback to you on what is working well with your coaching and what specific things you will want to continue to focus on in your training. For example, they purchased 400 Ironman Austria slots for the sold out race.Once I signed up, it was time to get a coach and I started working with Coach Shelly around October.
While trying and doing treatments we were still very involved in triathlon, attending several Ironmans and 70.3s per year supporting friends and clients. We set some goals for my race season that included improving my marathon time with an eye on qualifying for Boston at the Shamrock Marathon in the process. You can learn SO much from watching a race.In Sept 2015 Bode Scott was born and he’s so worth the wait! Training through the winter, my training was heavy on running and bike trainer with my new Garmin Vector power meter. The power meter gave purpose to my winter workouts on the trainer which I believe made a difference.
Even though I was still so involved in racing I did, admittedly, lose some level of empathy as I pretty much sat on the couch either pregnant or trying to get pregnant. Additionally, I signed up for the Blue Ridge Bike Camp to get a jump on my base miles following Shamrock.
In life I tend to be pretty much all or nothing, and it was easier for me to be lazy and finally recover from several years of racing.I set my first goal of completing a half marathon when Bode was just about 3 months old. I introduced myself and wished her a great race; great to have that positive energy immediately before the race. This was not simply a PR in my books, it was turning back time 17 years to 1998 when I set my previous best of 3:23 at London Marathon. To be safe, I started with run walking and did a very conservative build to the half marathon, where I finished running the whole thing, even though my long run was only about 11 miles. No more burnout, lots of excitement for just being out there – that’s something that you can’t beat. Lots of churning arms and legs, it felt crowded.  I focused on long strokes and good form, tried to be really consistent, calm, and not waste any energy. I drafted whenever I could and got to the first turn without any incident or kicks in the face.  The back length of the swim was long and the faster swimmers in the wave after mine began to pass. I had been doing trainer rides and keeping up with running but had not ridden much above 70 before the camp. I was drifting right during this section and actually passed a few of the yellow buoys on the right. A few years ago that may have turned into a walk, but it didn’t, I just kept moving slowly forward.When I was 8 months pregnant I decided that signing up for Ironman Lake Placid was a brilliant idea. Disclosure: my son was going to daycare starting at 5 months and we agreed that getting a workout or two short ones in during the day when he was in school was ok. That would allow mornings and evenings as family time and I could even pull a weekend off day occasionally.
The first day was about 109 miles with about 9,500 feet of climbing in miserable conditions with limited visibility which made the descents very nerve racking. After the turn I had swimmers on either side, so I just used them for guidance and didn’t sight as often. My work balance allows for this flexibility, I realize most are just not that lucky with 9-5 jobs, commute and multiple children.
The numbering on the buoys was odd, I was thinking they were counting down from 8, but they weren’t.  Before I knew it I was sighting the dock on my left and then was climbing out onto the boat launch. I knew that this would go SO much better with a Coach so I hired Elizabeth Waterstraat of Multisport Mastery to help keep me accountable but also I knew she just was one of the best in the business as well as could relate to my situation. Day two was much better with nice weather for a short 50 miles with 4,400 feet of climbing and then a 4 mile run. Day three was the reverse of day 1 with perfect weather and a great group of riders (Trey, Brett, Chuck, and Kristine).
I took 2 salt pills in transition, stuffed a pack of bloks and 2 more salt tabs in the pocket of my tri top.
Camp was great and I highly recommend as this was an advantage for so many reasons.Immediately following camp, life started throwing curve balls my way. I arrived home to my mom who was watching my kids while I was out goofing off informing me that she thought she had a kidney stone. Since my son didn’t start day care until Feb 1st, we brought the bike in around the middle of the month and swimming didn’t start until early February. I had a work trip planned for the following day and asked if I needed to cancel my trip and she said no, I’m ok.
On January 30th,  one of the raffled items at the Team FeXY winter party was a free entry to Puerto Rico 70.3. As I had 5 athletes already signed up (it was the Pan American Triclub Championship and we were gunning to win) so I told my athletes that I wanted the entry so I could come coach and race, why not! Shortly after I arrived in Dayton, I received word that my mom was in the hospital.Before I could return, she ended up in intensive care with a septic infection in her blood. At the end of the raffle I really wasn’t sure who took the entry so I was somewhat disappointed only to find out that Kevin Wright had told me he took an entry to a local Olympic but actually he took the 70.3 entry and gave it to me.
Over the next two weeks, I missed lots of training while visiting her with my dad and also taking care of him and my kids. I reached the first aid station a couple miles later than I expected, but went through without incident and refilled the aero bottle without stopping.I ate 3 Clif Shot bloks about every 5 miles and used the lap indicator on my Garmin to remind me. When my mom was discharged, she was too weak to travel home to Pittsburgh so her and my dad lived in my tiny townhouse for over a month. I must have dropped the bloks that I had put in the pocket of my tri top, because they were gone when I reached for them around mile 25.
During this time, I did the best I could but my training suffered especially, the bike through mid-May.
I knew I would need more fuel and that my electrolytes might suffer without the extra sodium. At the last 3 aid stations, I picked up water and a banana half to supplement.  Improvised nutrition, but it seemed to work.
Remember I hadn’t even been in the pool yet.We started training immediately and the first swim back other than a little OWS at Kona this year in about a year – well it was ugly. I have a non life threatening heart condition called Supra Ventricular Tachycardia (SVT) that occurs randomly and without warning for variable lengths of time. I did pick up a gel at one aid station, but it was one I hadn’t tried in training, so I just saved it in case I got into trouble.The hills were rough, especially on the second half of the bike.
At one point, probably mile 30, I realized I needed to down shift a lot sooner as I was beginning to climb.
The run was feeling pretty good already – no aches and pains in general compared to the last several years racing where I seemed to always have some sort of injury.What was fun was the difference in my training. Unfortunately at mile 3 of bike at Raleigh my heart went nuts and the event lasted till I finished the race.
So, I started downshifting to the small ring first, which made the climbs instantly easier. I had also spent so many years harping on my athletes to do the execution stuff right (planning nutrition, race planning, organization) that I had those practices more solidified.


When up at 1am feeding the baby and getting him back down I would write my ride nutrition plan for the weekend. It usually seemed to happen just when I needed a break anyways and didn’t let it get me down. So what if I missed two days in a row, the baby cuddles were worth it and I came back stronger on the other side.
If all goes well with surgery, I can return to training 7 days after surgery when incision heals in leg where catheter is run up to heart during procedure.To add complications, i got an upper respiratory infection about mid June and I had to move the last week of June and barely had any time to train the last two weeks of June. It certainly wasn’t easy, one weekend training during a blizzard all in the garage solo while my husband watched the baby. I was completely moved by 1 July, only 5 days before flying out for Ironman UK on the 19th.The week before departing, I decided to take my three children with me to England for vacation and the race around my work trip. I felt plenty hydrated at that point, not thirsty, so I made a decision to leave it there and not deal with it.
Trying to pack twin 14 year old girls, one 10 year old boy, and myself for work, vacation, and an Ironman within days of moving was not easy. I actually didn’t hate the pool, it was nice knowing that the pool is basically in the same building as Bode’s day care and I needed to use my time wisely.So to the actual race report. I had my bike tuned up the day prior to my flight and packed it into my travel case which required removal of fork, pedals and obviously the wheels.
First time I have taken apart this bike for travel and despite it being different than old bike, I got it done. The pain lessened after a mile and in hindsight, I’m glad for all those little bricks I did this spring.
I called for a taxi to Dulles and requested a minivan or station wagon due to my bike case, 5 bags and four of us traveling. It was a fight for position before the start, so I just started to the left in open water in the front wave. It was also damn hot by this point, especially headed away from town.  But I started stashing ice in my tri top, which helped and made an amusing sound. Convenient when I got thirsty between aid stations. In my race belt I had 3 Gu gels, a pack of bloks, 4 salt tabs. After about 1000 3 of us formed together in a line (no drafting, dumb) and swam together for the rest of the swim.
I didn’t plan on the additional time so we had to run through the airport to make our flight. At mile 10 I was starting to feel that loopy feeling again, so I took the other 2 salt tabs and a final gel (jet blackberry, 2x caffeine).
My stomach was a little sour at this point and I was concerned about that last gel staying down.
I tend to get bored in half iron bike efforts so I passed my time following my power, getting the nutrition in and looking for my athletes racing as the course is essentially an out and back.
Back to counter for a new car and out to spot only to find an even smaller car, ugh…. Around halfway I started to have problems with aero as my saddle was bothering me – I need to fix the fit after this race. Went back in and due to all of the trips, they comped me a GPS once they found me the right car.
I’m proud to see I picked up the pace from the previous splits, but then it was more downhill and I was relishing the shade whenever I could get it. I also chose to wear socks as my ankles got ripped up in the 80 degree simulation ride I did in Virginia, bad idea as I ended up with nasty hot spots. Rounding that corner onto Fayetteville knowing the finish was like half a mile away … that was a sweet moment.
As a result, I departed a week earlier than planned so we could have some vacation but that also meant we arrived with no real plans or a hotel. I would have preferred to get a bit more water in, but all the course provided water bottles were broken.
Since I am a Gold member, I talked them into holding my tri gear and bike while we went into London for four days.
I did get in two bottles of Osmo and two bottles of Gatorade from the course, one of which had the paper still on top.
I remember getting passed by one lady in my age group but was excited to hear I was 3rd in my AG off the bike. For a real treat, I found a lake nearby that holds open water swimming and was able to go the one Monday night it was on during my stay.They had a 700 and 400m course set up.
I kept that advice close.There were a number of moments that day that I could point to as motivators. As a treat for the kids, I dropped them off at an indoor water park similar to Great Wolf Lodge while I went to lake.
My teammates, the beautiful weather, the cheering crowds, my family.  What I can’t identify is at what point in the race I felt sure I would finish… I don’t know when that moment happened.
It was nice to get an open water swim in my wetsuit the week before the race and other than the couple dozen swans, I swam mostly alone.Unlike triathletes, the swans and ducks mostly got out of my way as we swam into the sunset together. Maybe it was when I rounded that last corner and had the finish line in sight.  I really had no idea how my run time had been… I stopped looking at my pace miles before the end.
That was one of the “wins” from this run, I kept that heart rate, around 160 for the entire run.
Following my swim, I joined the kids at the water park for some time on the slides and Wednesday was Max’s 10th birthday and I promised him a trip to zip line so I got up early and got my workout in before work. On a hill, there was a group sitting at the edge of the subdivision cheering for the cyclists.
Thursday after work, I drove 30 min back to the Marriott by the airport to drop my bike case and bags I didn’t need for IM. Standing in the street, a lady holding her baby looked deliberately at me and said “you can do this” and I felt a wave of emotion. The middle of the run felt the best, I did have some dizzy issues at miles 9-11 that luckily went away after walking a little extra. Little did I forget from my days living here in the UK from 96-98 that everybody travels north for the weekend in the summer. Our 3-3:30 hour ride took over 7 so I missed my workouts and the athlete briefing on Friday but I was able to check in for the race. Besides the usual stress of fall semester classes, which was in full swing, I learned of my Grandmother passing just two days prior. With the short bit of sunlight left, I took a drive to see one of the two big climbs on the course. The news really affected me, but I was determined to not let it get in the way of this race, which I had been training for all summer.I woke up early, but didn’t feel very rested.
So I have to say it was 57 minutes off my PR but for the amount of time I had to train, Liz is a miracle worker! Sure last time I raced here my swim was 2 minutes faster, my bike 8 minutes faster, and my run 20 minutes faster. I got to the lake which was about a 15 minute drive from my hotel at T2 to find a very choppy lake being kicked up by a 20 mph wind out of the west. One athlete from Team Z saw me and introduced herself: “I recognize you from some other races you’ve won. He was an American who was prior Air Force and now living in Oxford while his wife was completing her masters degree.
You are intense.”  I was very flattered and it felt strange to be called out, but I just took the compliment. Turns out he was also Pro triathlete Brad Williams who was about to compete in his first pro IM race. And the best part, I secured a roll down slot for the 70.3 World Championships in Australia! With an hour left before transition closed, I was getting antsy, so I set out for a short run to clear my head. This had been one of those goals that were partially the reason I delayed working on the family, funny that it happened right away after the family has been started when I least expected it. He also said the run was a tough course and said overall, this was a course that required strength and patience.
Back to transition I forced myself to eat a Vanilla Stinger Waffle and finish the water bottle I started earlier. Thanks so much to my Husband Scott who allows this crazy career of mine and the training that comes with racing and to my Coach Liz who is not only a miracle worker, but also a HUGE help attaining my triathlon goals!Taking a break was such a big deal for me. I came back smarter and more motivated but probably most appreciative to get to do this sport. Started my Garmin a few seconds before the gun.  I was lined up way right, looked like a shorter line to me.
My swim wave was a crazy mix of people; old guys, relays, Athenas, mixed bag… but not too large, fortunately. The swim was good for getting to know what to expect especially, the lake grass that got caught on my goggles enough to be really irritating. One point I was pacing with another pale blue cap next to me, that kept getting closer, I tried to speed up to get ahead but didn’t sustain it long enough and had to settle into a slower rhythm.  The swim had 2 loops and 7 turns, which felt like a lot. Following the swim i dropped my bike off for a tune up and check at T1 then, I went back and finished packing my transition bags. I turned in my T2 bag at the transition area outside of my hotel and then drove back to the lake and T1 to turn in my T1 bag and bike. I wish I would have had this ready to go prior to swim so I only had to make one trip but, second trip it was. Loudly and politely, I said “Excuse me!” and barged in between them.  Shed my wetsuit fast, turned bike Garmin on (doh!), noticed my glasses and helmet were on the ground, (must have fallen off aero bars), swallowed two salt tabs, gloves on, helmet on, glasses on. Following breakfast, I walked about a half mile in the rain to the bus and waited about 15 mins for next bus to the swim start. We walked in the rain to T1 and I calibrated my power meter, set up my Garmin, checked tires, visited the porta potty and then got dressed for the swim. Thankful again that I took the extra seconds to put on gloves, especially for the 5 mile section of tar & chip section on Bayshore. Ate 3 shot bloks every 5 miles for first 25 miles, I had divided the packages into smaller packs of 3, then spaced out remaining 9 over last half of the race.


He said it was about half the length of Sheep House Lane but had steeper average grade and got steeper the second half. Felt like enough fuel, but I probably could have done with more.Aid stations were TOO short!  I picked up a water bottle, (good hand-offs actually) and then 3 seconds later see a sign “No trash past this point” Did they want me to stop to refill my bottles? Not sure where the timing mat was because I never saw it so I started my watch just before I jumped. I focused on drinking everything I had on board before the 3rd and final stop, then refilled my aero bottle there. A little less water than Raleigh, but it was a lot cooler.The wind was really tough in places. As I exited the water after first lap, my Garmin said 33 min and change which was about what I was hoping.
As I was running the 150-200 yards back to start lap two, I was thinking, go a bit harder and you will hit 1:05. As I jumped in, I pulled up my legs to not hit feet on bottom and felt my right hamstring cramp. But it was so much more efficient in that wind than doing anything else, that I ignored the discomfort. I kept pushing all the way into T2, passing a few people in the city who were slowing down as transition approached.I was shooting for sub 3-hours on this bike and thought I would be close. The wind was very strong from the south west and directly a cross wind making sighting really hard and blew me right of course. With about 700 meters left, I started getting cramps in on of my calf muscles from the cold.
I took extra time to clean my feet despite no towel and put on compression socks given to me by Tanya Good. I had a bad experience at Raleigh with small stones in my shoes so I didn’t want to repeat.
It helped to take a sip of water and then swallow the chewed up bloks, went down faster that way.
Additionally, I usually bike without socks but given rain, cold, and my Blue Ridge experience, I wanted extra warmth.
Thankfully, I had a pack of cran razz bloks in my transition bag.The second half was tougher, but I still felt pretty good.
My right foot started getting sore after 8 miles, felt a blister forming on my toe, right edge of sole aching. Think old school country roads of tar and gravel with no real engineering to give a camber to the turns, in fact, some corners had negative camber. Due to the rain, there was a lot of gravel on the roads where water was washing across thus forcing you to slow down. The first half mile of the two and a half mile climb was lined with spectators in stadium jackets and ponchos while we were half naked.
I really felt like I was racing, not just running.Into the finish chute, the Team Z folks buoyed my spirits again shouting “Go FeXY!
The first third of the climb is steep and straight then, it lets off a bit before getting steep and winding to the top. Lots of crazy, think Savageman costumes, on the top part of the course that almost made you forget the pain.
The decent was very winding, fast, wet and windy with crosswinds that were blowing my rear disc and deep front making it tough to control bike. One racer saw my red compression sleeves and said “You have the best socks ever!”  When I saw her on the second run loop, she smiled again and pointed “Look!
First big hill done and on my way, course was up and down for next 25 miles with little shelter from wind.
I did a really good job of keeping aero which was key with the strong winds but predictable crosswind gusts made bike control tough at times.
Oh, and by 5 minutes, I PR’d my half marathon time too!  Yes, I missed the 6 hr goal, but now I have that to shoot for in the future.
Next was the second big climb which was everything they said, very steep, long and crowded with crazy fans the whole way up the hill. The support of my fellow racers was a tremendous surprise and it made such a difference in my state of mind.
I was more than a little worried about how I would do, considering my grandmother’s recent passing and the stress of the semester. Around this hill, nearly three and a half hours into the race, the rain stopped but the strong winds remained.
There was so much positive energy, it was hard to not feel amazing, even while I was pushing hard.
There was one other significant hill at about 4% for a mile but again in a town and slammed with fans that parted as you went through. There was one section on first bike loop that was on a single lane road where I was really moving only to get stuck behind a slow moving farmer that I could not pass for over a mile, really frustrating, lots of swearing out of my mouth. I immediately stood up and finished the climb standing, the cramp went away and did not come back, thank God. Heart rate wise, I had more zone 3 at Waterman’s than I did at Raleigh, suggesting I was pushing harder to race, not just ride. The bike course totaled 6,580 feet of climbing and on average took the pros about 45-60 min longer than average. Six years ago I was obese, I could barely walk the streets of my neighborhood without getting winded, and my doctor was concerned about my health. I gave them high fives and ranIn transition, I had really wet feet so I stripped my socks, re-cleaned my feet despite no towel and put on fresh socks. Moving to Virginia, finding a coach, joining Team FeXY…  all these choices catalyzed me to where I am today. It has taken hours of commitment and more sacrifice than I can define, but I have no regrets. As I exited the tent my cheering section had moved outside of tent to cheer me onto the run course. From mile 10 to the end, you ran three loops in the city that was similar to Raleigh’s hills but twice as long and twice as steep. You also had two steep hills near city center on all three loops, one was about 250 yards long and other was about a third of a mile, again think Hunter Mill.
To make matters worse the loops were mostly East-West oriented with the up hills mostly facing West directly into the 18mph headwind. I followed my nutrition plan through mile 14 but then took in some Pepsi at a water station which I later realized started to upset my stomach. I tried to hit a porta potty about a mile later to empty my bladder but it was so nasty in there that I couldn’t go. Not realizing it was probably the Pepsi that upset my stomach, I took more at the next aid station and now my stomach was really fighting with me. The finish is similar to Louisville as you run near the finish line each loop and then turn in on the last loop. The crowds along the three city loops were huge and the final mile of the course was slammed with cheering crowds. As I came down the red carpet, I saw my cheering section about 5 yards before the finish line on the right against the fence. I ran over to give them all high fives and crossed the line saluting the crowd in true military fashion. Not an IM personal best overall but a personal best of over 20 min for the run after the hardest bike course I have ever done in crazy tough conditions.
He said all pros were 45-60 min slower than average with most bike times 40-45 min slower and run times 10-15 min slower so I should be really happy with my race on a ridiculously tough day. Turns out IMUK 2015 was the toughest of all 11 years and the slowest IM of the year so far. The following day I went to the awards ceremony with Max who got to sit next to the top two men and my friend Brad Williams.
We sat through the roll down and I when the third and final 50-54 age group slot went to 20th place at 12:22, I thought maybe one of the 6 slots in my group would reach me at 23. It was a challenge, it was beautiful and as always the other competitors and more than ever, the fans were awesome.
I decided after my first Ironman at Louisville in 2013 that I wanted to choose my Ironman races by destinations and with Mont Tremblant last year and Bolton, England this year, I have done so.
If you ask me, this is what it is all about as an age grouper, constantly challenging yourself while enjoying the ride. Superfrog is a 2016 Kona Qualifying race for active Duty Military and I will compete for one of 14 slots total slots. For next year, I am waiting to confirm dates of this same work conference near end of June in Paris to pick my Ironman, it will likely be either Austria or Frankfurt and booked again through Nirvana as they have slots for both sold out races, any takers?One final note on the race.
Additionally, having the swim and T1 a 20 min bus ride away from T2 and finish a good six miles from T2 made it tough for your fans to see you prior to T2 and run loops.
I think this helped me stay calm up to the start but it would have been more fun racing with a few other Teammates.I want to say thanks to coach Shelly for a great year so far despite many personal challenges that got in the middle of my training. I believe I was ready for this race and more importantly, I am ready to hit my Superfrog training even harder. Let’s kill this so I can race Boston and Kona in 2016 in my new age group while representing the best Air Force in the World!Finally, I want to thank my three kids for putting up with all of my training and being great Sherpas for all three IMs I have race. I am really impressed that for my last two Ironman’s, Tremblant and UK, they found their way around both courses to cheer me on and make them truly great days. I am proud that they are able to navigate the course better than most adults and are excited to do it. The procedure went well but a minor complication kept me in the hospital overnight for observation. The surgeon said the area of concern was easily triggered when simulating exercise which means I was probably experiencing events more than I realized.
I am not allowed to do anything through the 31st but starting Aug 1st, I can return to training as if nothing ever happened.



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