Top of the Class!

My dad has always said 'do your best.' As I wrap up my 2-year journey as a graduate student in the Sport Management program at the University of San Francisco, I can say I did just that.

In the past two years I got married, coached high school track and cross country, began working for USA Triathlon, have run my company Hypercat Racing and have continued training and competing as a professional triathlete. It was not easy, but I am very proud of earning my Masters degree! I am equally humbled and grateful for being awarded the "Academic Achievement" award for earning the top GPA (3.98) for the graduating Sport Management cohort. Thank you to my talented Cohort 28 classmates for pushing me to my limits and to the USF Sport Management's Stan Fasci and Dan Rasher for the honor and recognition.

The Wise are Who They Are

I wrapped up reading The Tao of Pooh in early September, but it is still sitting on my desk. I am just delighted how many 'gems' are woven into its pages. Frankly, I poo-poo'd (no pun intended) the book when my husband suggest I should read it. I'm not sure what I thought it was about, but I had the visual of Winnie the Pooh in my head and I didn't patience for what I thought was a book for juveniles. Boy, I was I mistaken!

Currently, The Tao of Pooh, shares space on my desk with my USA Triathlon Southwest projects, Hypercat Racing business, coaching files, bills, pace charts, training plans and goofy Chococat pencils and pens. I've kept it there so that I can quickly leaf through the pages to occasionally revisit a favorite passage or two.

One of the pages I have bookmarked contains the passage below...

"In the story of the Ugly Duckling, when did the Ugly Duckling stop feeling Ugly? When he realized that he was a Swan. Each of us has something Special, s Swan of some sort, hidden inside somewhere. But until we recognize that it's there, what can we do but splash around, treading water? The Wise are Who They Are. The work with what they've got and do what they can do."

To fully comprehend what the author is trying to say, it helps to read further in the chapter, but I think the last two sentences of the quoted passage are gems and worthy of pondering!

Positive Thoughts = Positive Outcome

Success in life starts with belief that you can achieve it. Mental preparation for athletic performance is as important to training as your daily workout regimen. It need not be complicated, but simply the regular practice of positive mental thought and affirming that you can do it. Below are ten positive affirmations that I have found to be helpful from sport psychologist, JoAnn Dahlkeotter. Incidently, Dr. Dahlkoetter finished 2nd at Ironman Hawaii in 1982.

Positive Affirmations for Athletic Confidence

1. I strive to be positive and enthusiastic no matter what.
2. I feel a sense of power, confidence and inner strength
3. I thoroughly enjoy myself as I train and race.
4. I am a smooth efficient, swimmer, cyclist, runner..I am improving rapidly.
5. The results will take care of themselves. I simply perform.
6. My body and mind are growing stronger and healthier every day.
7. Mistakes simply represent feedback and are a necessary part of
learning anything well.
8. I focus on doing the very best I can at every moment.
9. I am willing to do whatever it takes to meet my goal.
10. I believe in myself; I radiate an inner confidence.

Source: Dr. JoAnn Dahlkoetter – Peak Running Performance - 1998 - Vol. 7 / NO. 5

Wisdom from a bear

Goals and the hard work to reach those goals brings results. However, sometimes we can get in our own way and try too hard. Trying too hard and forcing the process can be just as ineffectual as not trying at all. Focusing on the process and enjoying what that journey brings is one way to redirect energy.

Whether it's a professional work pursuit, family, friendship or personal aspiration, that has you tangled up, remind yourself of this passage.


The Tao of Pooh has an simple, but eloquent way of illustrating this idea.

To know the Way,
We go the Way;
We do the Way
The way we do
The Things we do.
It's all there in front of you,
But if you try too hard to see it.
You'll only become Confused.

I am me,
And you can see;
But when you do
The things that you can do,
You will find the Way,
And the Way will follow you.

From the book The Tao of Pooh - Benjamin Hoff - 1982,

Catching Up

It has always been a part of my personal fabric to take on a few too many tasks and obligations. In high school, probably like most over achieving teens, I participated in almost everything humanly and inhumanly possible. I was in clubs galore, ran XC, indoor and outdoor track, played the saxophone and was psycho about getting the best grades possible. That is just the beginning, but we will leave it at that. In college at Syracuse University little changed as I expanded my interests and found even more things to fill more than 24 hours a day. I got away with it for that time, but certainly my health and sanity was not at its prime.

Fast forwarding to the present, the first half of 2009 has been no different than any of the other over-extended periods of my life. You could say I had a bit too much going on. I was coaching Albany High school track, working hard towards my masters at the University of San Francisco, running my coaching company Hypercat Racing, nurturing my new marriage to Philip Casanta, being mommy to 6 furry creatures and oh, yeah, trying to make a sort of comeback in my professional racing career. On top of that I began working part time for USA Triathlon Southwest region as the region's administrator along with occupying myself with random short term internship projects for school.

As a coach of high schoolers and adults alike, I encourage athletes to try new things and expose themselves to learning opportunities. I do believe though that a jack of all trades, is indeed a master of none. Last month, I came to realize that it was time for me to walk that walk and reprioritize. I made the very difficult decision to forgo high school coaching this fall so that I could focus on family, finishing up my grad school education, giving my all to Hypercat Racing and doing the best I can to work with my physical limitations and maintain my professional multisport racing career. Part of this refocusing means an attention to activities related to being a professional athlete which brings me to this blog.

When I first started a website to chronicle my triathlon racing back in 1999 it was intended simply to keep my family in New York abreast of my travels. A lot has changed since '99 and now with multiple websites and blogs, the use of technology as it relates to my triathlon career and coaching has many more purposes. One of those purposes is to share what I learn competing in the professional ranks and to help promote the sport of triathlon through offering coaching and training guidance for those who take on the challenge of swim, bike, run. I have a lot of back work to do as I'd like to share stories from this season's races. You can also look forward to regular training and racing tips as I get back up to speed. You might also want to check out http://hypercatracing.wordpress.com/ the blog I maintain for Hypercat Racing. As with anything, you improve with practice. I hope you'll find my writing to be interesting and engaging, albeit ripe with some weird 'rat-isms' from time to time. ('rat-isms are what husband Phil calls things I say that make no sense at all).

Cycling Performance Humor

Creativity is the spice of life. The creators of this gem are overflowing with the stuff. If you haven't seen the video yet, give a gander. If you have, I bet you'll watch it once more!

I've got a Mule her name is Sal

Monday is a common rest day for triathletes and today was a rest day for me and a day to play! Traveling to races usually means flying in and out of a locale often without a lot of time to explore. Since my trip to New York was a to visit family and race, I had a bit more time to sightsee and show Phil what Central New York has to offer.




It turns out Mondays are not the best day for visiting museums though, at least not in Syracuse, NY. Phil and I planned to visit several museums featuring the history of the region, but they all seemed to be closed, except the Erie Canal Museum. I was tickled pink to visit the museum as I could still recite parts of a the Erie Canal song, a folk song still taught to students today as they learn about the canal and its legacy.

The Erie Canal played a significant role in the development and economic growth of New York, the eastern seaboard and it directly impacted the growth and settlement further west. The Erie Canal museum houses the only existing WeighLock building (pictured to the left) in America.

Although I may not have understood the economic and political impact of the Erie Canal as a grade schooler, I did enjoy and remember learning the catchy Erie Canal song. A quick search on YouTube uncovered a number of renditions of the beloved Erie Canal song included this version performed by the Boss!





After touring the museum, we shopped in the gift shop (of course). I picked up the book the "Wedding of the Waters" by Peter L. Berstein. I'm looking forward to reading it and digging in and learning more about the history of my birthplace (Syracuse, NY) and the way the canal changed life for the people it touched.

Chihuahua Sets New Alcatraz Swim Record

(Reuters News-U.S)
Baja swimmer "Pepe" beats Labrador's record time swimming from Alcatraz. Today, open water swim history was made when 8 year old "Pepe" was the first Chihuahua ever to swim from Alcatraz. Here Don Jacinto, owner and swim coach talks to the press about Pepe's incredible feat.

"Pepe" crossed this morning from Alcatraz in the freezing water of the San Francisco bay in 21 minutes. His coach, Don Jacinto said that Pepe had the advantage of the strong currents under the watchful eye of Water World Swim Coach, Pedro Ordenes. Ordenes said that he could not believe the strength of little Pepe's dog paddle, especially his piston like kicking action. After being received in the Swimming Hall of Fame and Ripley's Believe it or Not, little Pepe and Coach Don Jacinto will appear together on Jay Leno to recount Pepe's Alcatraz crossing. Congratulations Pepe!!! Photo: Coach Don Jacinto and Pepe press conference after the swim.

(Thank you Pedro Ordenes / Water World Swim for this delightful April 1st story. Now Bella Mia & Zola Budd have their own role models for open water swimming.)

Thought for a Rainy Day

"Those who bring sunshine to the lives of others cannot keep it from themselves" - J.M. Barrie

Never under estimate the power of a smile, paying someone a compliment, holding the door for a person or heaven forbid, letting a fellow driver merge in traffic. Pass on the positive energy and the sun will shine no matter what the weather. (and looking out the window today, northern California and much of the country could use some people generated sunshine!)

You Crave What You Eat

Have you ever noticed that you want to eat the same foods over and over? This can be a positive thing if you are making nourishing and healthful food choices. However, if you find yourself grabbing empty calories or convenience foods at regular intervals, your body may quickly adjust. Before you know it, your body will be asking you for those less-than-optimal foods. You crave what you eat.

Rachel's First VBlog

A quote for us all for 2009

I came across the quote below when I was perusing a magazine today. If each one of us put these wise words into action in 2009, what amazing positive energy would flood our communities, our country and across the globe.

"Do your little bit of good where you are; it's those little bits of good put together that overwhelm the world."

Archbishop Desmond Tutu