The Oakland Running Festival | Oakland, California 94612 | Saturday, March 27, 2010

Bay area runners and endurance athletes are so lucky. We have an endless calendar of races. Yay for Oakland bringing this first time event to town.
I'm happy to support it and will give the half marathon a whirl.
The Oakland Running Festival Oakland, California 94612 Saturday, March 27, 2010

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

For some of us it can be a monumental challenge to stick to a training routine during the holiday season. Hopefully the habit of day to day workout sessions and the desire to get that total body 'ahh, that felt good' workout in will help you through the holidays. If not, here are a few quick tips to bridge the gap.

1) Be the early bird. Get up, get out and get your workout in. If you plan for training later in the day, there is a good chance and an unplanned obligation will work its way into your day.

2) Keep it simple. With family, social and work obligations, our schedules quickly fill to the brim. Make time for yourself to workout, but keep the parameters simple. Choose a workout mode that is most likely to fit in your day. Running or speed walking are easy, quick options that don't depend on gym or pool hours.

3) Change it up. If you have been swimming, cycling and running all year, don't be afraid to change up what you do to train. Motivation (or lack thereof) can get in the way of working out. These is when the cookies calling can do the most damage. Instead, aim yourself with the strategy of a new, fresh athletic pursuit. Your motivation will stay high and your hunger to get back out and swim, bike and run will be recharged. Strength training or group classes at the gym are easy options. If you live in a snowy climate, work with mother nature. Gear up and snowshoe or cross country ski. Whatever you do, remember why you started to workout in the first place. Hopefully, your list of reasons included having fun!

Enjoy the holidays, be safe and remember to take care of yourself.

The Challenge

After being out of triathlon competition for over a year now, I am going to get back out and race in 2009. While I have been in and out of shape a few times in my twenty years of racing, I feel like this is likely to be the hardest 'comeback' of my life.

I've barely gotten wet in the pool, but I have spied the ol' familiar black line for some laps. I'm running again, with a lot of huffing and puffing. I'm on the bike willing the cranks around and promising myself there will be less of me come race day. I love being out there and I love to train. Still, getting back to a point where the training is routine and as integral as brushing my teeth is the current struggle. I have a lot of limitations that I didn't have before. This means I have to be flexible and adjust to how my body feels on a daily basis in a hyper sensitive way. The ol' back is temperamental and a flare up could set me back for weeks, so it is a fine line to walk. Those limitations can play a little mind game with you. The ever familiar, 'am I doing enough?' or 'am I working hard enough' ?

There seem to be so many more demands on my time than ever. (isn't it that way for everyone!) I start to wonder if I can 'get back to' the way it was. Then I realize, I don't need to. It is time to forge the way it will be for me now. If you find yourself struggling at all with your daily workouts...just getting outside, to the gym or the pool, you're not alone. Even though the thought of toeing the line with my peers in a few months scares the tar out of me, my life is full with a lot of other great things that are pulling me every which way. I think that it why so many of us are drawn to triathlon in the first place, it is a means of balancing out our lives. I suspect I will find that 'balance' again, but right now I'm teetering and tottering all over the place and that is OK. There are many more dimensions to me than swim, bike, run and they are just as important.

Vote Hypercat Racing for "Best of the Bay"

Election day has come and gone, but there is still some very important voting to do!

Competitor magazine has opened the polls for its upcoming “Best of the Bay” issue.

In January 2009, Competitor magazine will unveil the winners of its annual "Best of the Bay" survey. As you probably know, I am a full time coach working with runners, cyclists, duathletes and triathletes through my coaching company, Hypercat Racing. Along with my husband, "Coach Phil," I would be honored to have your support and your vote. As a boutique coaching business, we take great pride in working with you and other athletes seeking to bring out the potential that lies within.

Please cast your vote for Hypercat Racing for the category best
“Personal Trainer / Training Program.” Thank you!

Get Out and Vote!

Whatever your party, your political leaning, your cause...exercise your right to vote! Our families and our forefathers and mothers fought for this precious right. Use it!

HAPPY HALLOWEEN!

I was Runnang!

I feel a little like Tom Hank's character in Forrest Gump.
I'm about to bust out of my leg braces and embark on a run where there is no finish line. Dr. Saal suggested that I forgo running for the past several months to allow any excess inflammation in my back some time to subside. So, after an extended period of letting my run shoes air out and gather dust, I laced up and headed out the door.

I put on my 'modified' running outfit. My bum doesn't quite fit properly in my regular running shorts so I opted for the more modest coverage of a capri tights. Black is supposed to be slimming, but I am not sure anything black is much help for my expanded Scandinavian assets. Fortuneately those extra pounds are nothing a few more miles and salads won't eradicate.

The run started with a fifteen minute walk and then I commenced something resembling a run. Yippee! My heart was pumping and my breathing accelerated. Ah, to be running again. Frankly, my back really wasn't celebrating in my joyous return-to-running party. Still, there is always at least one party pooper, right? All I have to say, in my best
Gump accent, "I was RUNNANG!"

Tour De Max

The Tour de Max is a bicyle ride in memory of a lady named Max Seales Yonker. I didn't know Max, but she sounds like she was one heck of a woman. Max passed away from cancer in May of 2005. The tour and the Max Seales Yonker Foundation was established by her friends and family to keep her memory alive and to raise funds for various cancer fighting organizations. Funds raised by MSYF provide grants to organizations like the Lance Armstrong Foundation and Susan G. Komen Foundation.

The Tour de Max is an extremely challenging ride than tours the Santa Cruz Mountains. The metric century is one of the toughest organized charity rides that I have ever ridden. As I struggled over the unforgiving climbs known to locals at Page Mill Rd and Tunitas Creek among others, I seriously questioned if I had the fitness to turn the crank just one more revolution. These moments gave pause and the gratitude that I am able, no matter what speed or at what fitness, to use my body athletically.

As the ride progressed and the fatigue accumulated in my body, I thought many times about friends and family I have lost to cancer. I thought about Xterra champion, Jamie Whitmore, who is currently in her own brutal race against cancer. I know Jamie would give anything to be on her bike, willing her legs to churn the cranks and he heart to beat as fast as it can pump.

The next time you walk, ride a bike, do a cartwheel, toss a frisbee, run around the block or pick up your child or pet, be grateful for what you CAN do. Then think about getting out and supporting some charity events, like a walk, run or bike ride. It is good for you and unfortuneately, chances are, someone you know will someday need help from an organization like those supported by the Max Seales Yonkers Foundation.