Tri to End Homelessness

2008 Year in Review

2008-11-06T08:40:00.005-05:00

"I read and walked for miles at night along the beach, writing bad blank verse and searching endlessly for someone wonderful who would step out of the darkness and change my life. It never crossed my mind that that person could be me." - Anna Quindlen

- 9 races.
- 5 triathlons.
- First sponsorship.
- Nearly 500 hours of training.
- Fastest times ever in 5K, Sprint Tri, Oly Tri
- First and second age-group wins.
- First half-iron distance tri.
- First-place finish Try Sports Triathlon Development Series, Women 30-34.
- Over $6,350 raised to support Genesis Home.
- More than 130 blog posts documenting the journey and more than 5,981 unique visitors following along.

I'm calling 2008 a grand success! Thank you for being part of it.

In the days since Saturday's race, I've been enjoying lots of rest and have been reflecting on what will come next for me. More on that soon...

The Work Ahead

2008-11-05T09:13:00.002-05:00

"The road ahead will be long. Our climb will be steep. We may not get there in one year or even one term, but America -- I have never been more hopeful than I am tonight that we will get there. I promise you -- we as a people will get there."- President-Elect Barack Obama.

What an amazing year to be alive and engaged in making the world better for all of us.

The final Tri to End Homelessness fundraising numbers are not yet in, but I do know that at the least, we came very, very close to the goal of raising $7,300 in recognition of the 70.3 miles I covered on Saturday.

As I begin to think about the close of the formal Tri to End Homelessness initiative, I know that the work ahead remains. We've learned about homelessness in our communities. We've gotten to know some of the homeless families living at Genesis Home. We've taken action. And we can all continue to do so. Here's how.

Vote!

2008-11-04T10:22:00.002-05:00

"The vote is the most powerful instrument ever devised by man for breaking down injustice and destroying the terrible walls which imprison men because they are different from other men.” - Lyndon B. Johnson

I've done it. Ryan's done it. Our Sage Endurance team has done it. Thanks to early voting and a ride in the Genesis Home van, many homeless families have done it for the first time.

Have you?

Polls are open. Go exercise your rights. Use your voice. Take action and vote!

Race Report: Beach 2 Battleship Half - Iron

2008-11-04T08:34:00.020-05:00

"Turn the page." - My Brother-in-Law David at Saturday's B2B

Racing the Beach 2 Battleship Half-Iron Triathlon was the hardest thing I've ever done.

Now, three days later I am still overwhelmed with a sense of pride, satisfaction, and gratitude. The fulfillment I feel after setting a big, audacious goal, working every day toward its accomplishment, and coming out on the other side is the reason I love this sport.

PRE-RACE
After exchanging approximately 1,982 logistics emails, my family and Sage Endurance teammates arrived in Wilmington on Friday afternoon. After a smooth packet pick-up and pre-race meeting, we headed to Wrightsville Beach to check-in our bikes and gear for race day.

Because of the point-to-point swim and two separate transitions areas, this race was the most logistically complicated one I've run. I checked-in my bike and swim-to-bike gear at T1, dropped off my bike-to-run bag, and left hoping that I'd remembered everything!

Thanks to the generosity of a Sage Endurance friend, our team reconvened at our home base for the weekend: a gorgeous beach front house on Figure 8 Island. After dinner, sunset, and a last minute check-in, we headed off to bed.

THE SWIM
After waking at 4:30 a.m., downing my pre-planned breakfast, driving with my teammates to T1, setting up transition wearing my headlamp, hitting the port -o-potty a few times, and dropping off my post-event bag, I was finally on the bus from T1 to the swim start -- and I was not at all nervous. I was calm, ready, and excited to finish this incredible journey.

Our team huddled for warmth on the sound-side beach, watched the full-iron athletes pass by us on their swim, and waited as long as possible to take off our warm-ups and get in the water. After singing the national anthem and taking time for a group hug, it was time to go!

The horn sounded and it was time to face the chilly sound. To some, 60-ish degree water temperature is not cold, but to me it's absolutely FREEZING. It took a few strokes, but I caught my breath, put my face in, and quickly got caught up in the fast current. From there, the swim was uneventful -- quiet water, a bit crowded, the sunrise to my right, a beautiful setting. My complete focus was on GETTING DONE and GETTING WARM.

Thanks to the current, I swam faster than ever and covered 1.2 miles in just over 34 minutes -- much faster than my anticipated 40.

1.2 miles
34:04(~1:37 / 100 yds)

T1
Throughout the day, the volunteers were a highlight -- particularly the wetsuit strippers that met us as soon as we came out of the water! After heaving myself up the dock ladder in a bit of a cold-induced haze, removing my cap and goggles, and getting my suit half-way down, I met a volunteer who looked me in the eyes and said two words:

Stand! Whoosh....

Sit! Weee....

... and with that, my wetsuit was in my hand and I was running into transition: ~300 yds on cold asphalt with numb feet! Get me to my socks!

On the way in, I gave my husband a high-five and quickly found my rack position. Before the race, what to wear on the bike was a big question for me. After that swim, I had no doubts about giving up a few minutes to put on a few light layers of my cold weather gear. I took a deep breath, wiped down my arms and legs, pulled tights over my tri shorts, pulled on a bolero, zipped up my wind vest, struggled to get my fingers into gloves, donned socks, shoes with toe covers, sunglasses, helmet, bike, GO!

T1
5:22

THE BIKE
The best part of Saturday's 70.3 miles were the 56 I spent on my bike. I felt incredibly fast, powerful, and alive! All of my training paid off during this stretch of the race.

From the time I got on my bike until the time I crossed the finish line, I was completely in the zone. I rode in my big chain ring, stayed aero, followed my nutrition plan, and barely noticed the world around me.

The course was a mostly flat out and back that included a few bridges. Early on, we crossed two grate-like bridges that race officials had covered in indoor / outdoor carpet to ease the riding. None the less, my wheels were quite squirrelly on them and my heart rate definitely went up as I safely navigated my way across. Following the bridges, the road surface was 85% very, very good -- with the exception of several road seams in the last third of the course.

Later, throughout the course's rural section we passed several hunters who looked very confused as we zoomed by. I distinctly remembered thinking, I hope they're firing into the woods and not across the road! I reached the course U-turn and enjoyed giving a shout-out to several of my teammates as I headed back into town.

Reaching mile 46 was special. My #1 worry preparing for the race was having to face bike mechanical issues. When I only had 10 miles between me and T2, I knew that, if I had to, I could walk/run my bike in and still finish the race before the cut-off.

With about 5 miles left, I realized that I was on target to finish the bike leg in under 3 hours. At the moment of this realization, it became my only goal. I started passing people - a lot of people! Going up the last bridge to transition, I probably hammered too hard, but in the moment, I didn't care. I just kept thinking GET ACROSS THAT MAT IN UNDER 3!

Making the turn for T2, I finally sat up, saw my family and friends cheering like wild animals, and began to remember how in the world to dismount my bike.

56 miles

2:59:37 (~19 mph)

The transition volunteers were again amazing. At the dismount line, they called me by name, took my bike and helmet for me, and directed me to bike-to-run bag. Thank you volunteers!

This time, changing was much faster. Hat, belt, shoes, nutrition and I was quickly headed out to the road. On the way, the woman in the picture below who is in my age group asked what pace I was planning to run. I mumbled something and she responded, "Oh, you can go faster than that." Ha! I chuckled and sent her on her way. Go, girl.

T2
1:57

THE RUN
Just after the turn out of transition, we began climbing the first bridge on this rolling course. In past races, this type of hill has been demoralizing, but on Saturday it didn't phase me. No, I wasn't having the run of my life. Far from it. I simply needed to use the bathroom so badly that I was COMPLETELY focused on getting to the aid station and port-o-potty at mile 1.

Feeling relieved, I headed out across the second bridge and into downtown Wilmington.

Then, things got dark. Very dark.

Oh, the weather couldn't have been better, but internally, I was struggling. Miles 2 to 5 were probably the hardest I've ever run. At mile 3, I face a short, steep hill and decided to walk it. I took on step, stuttered a bit, and immediately thought "Uh, oh. This could be a LONG half-marathon." While walking up the hill, I passed another racer who was also walking. He laughed and said, "Geez! You can't pass me while you're walking!" That gave me the lift I needed to start running again.

During our pre-race meeting, Sage had warned our team that the first 5 miles might feel bleak. I remembered that and kept repeating, JUST GET TO MILE 5. My stomach was cramping badly (perhaps too much time in aero bars on the bike?) and I couldn't get down the Hammer Gels I'd planned. Instead, I switched my strategy and simply alternated between water and Hammer HEED at each aid station.

At mile 5, the course moved on to a shaded bike path surrounding a lake. Between miles 5 and 6, Sage and my teammate Julee caught up to me on the run. Julee went ahead, but Sage decided to run with me for a bit. I was mostly non-verbal, but did manage to eke out "Thank you for running with me." Sage responded with "Don't worry. I'm here," and I knew I could get this done. From there my spirits picked up. Sage and I caught another teammate, and she ran with her as I went on ahead one aid station at a time.

Never before have I been so internally focused, so completely in the moment. I did not notice the scenery around me. I did not hear the spectators. I barely heard my own breath. My mind was completely blank and was only occasionally interrupted with Be Relentless. It was truly an out of body experience.

Before I knew it, a volunteer was directing me to turn for home.

From behind, I heard Sage yell, "You're doing it, Robyn!"

Ahead, I saw my sister jumping up and down, screaming, "I promise the finish is right around this corner."

I heard my brother-in-law Dave (who'd already finished his own race with a PR and 9th place overall!) say, "Turn the page, Rob, turn the page!"

And then I saw the finish line.

During my last few training runs, I'd become emotional just thinking about this moment. But when it was finally here, the tears did not come. I had simply given everything I had to give out on the race course. I had nothing left.

I crossed the line, raised my arms in the air, accepted my medal, and stumbled toward the medical personnel who asked if I needed some assistance. I mumbled "Just a second," and a woman walked me out of the shoot to sit down while she poured a bottle of water over my head.

I opened my eyes, saw my family and coach standing there, thrust my fist up into the air, and felt amazing.

13.1 miles
2:21:35 (~10:48 min / mi)

THE BOTTOM LINE
After six hours, two minutes, and thirty-six seconds of going for it, I crossed the line completely content. I finished this distance for the first time, met my time goal and came satisfyingly close to my radical goal. My swim and bike were much faster than I'd planned and my run was much slower - but in the end, I left it all out there.

Through it all I carried the initials of all of my homeless neighbors who currently live at Genesis Home. This race was for:

KB and her 3 kids
ED and her 2 kids
LH, AH, and their 3 kids
SP and her child
S and her two children
MT, PT and their 3 their children
LA and her child
LP and her 3 kids
GM and her 2 kids
BJ and her child
SC, KG, and their 2 kids
And JR and MC who are transitioning out of foster care and into adult life on their own.

I and we and they can do amazing things.

Thank you to Ryan, Rachel, Sandy, Claire, Natalie, Dad, and Mom for being extraordinary cheerleaders. Thank you to Dave, Derek, Julee, Katy, and Sage for sharing this incredible experience with me.

TOTAL
6:02:36
Age Group: 8/17
Overall Women: 37/109

All Done!

2008-11-02T09:57:00.005-05:00

6:02:36 and very, very happy! Full race report to come.

My Intention: Be Relentless

2008-10-30T11:34:00.003-05:00

Do not go gentle into that good night.
Rage, rage against the dying of the light. - Dylan Thomas

And so, here we are.

Over 440 hours of training complete this year alone, over $12,000 raised to help end family homelessness since we started this initiative, and one more race to go.

My intention is to be relentless - on Saturday and in what comes after.

Relentless about seeing the race as a celebration.

Relentless about staying in the moment and following my race plan.

Relentless in my form, my breath, my focus, and my effort.

Relentless about constant forward motion.

Relentless about remembering my reasons.

Relentless about knowing that the finish line will really just be my next transition area.

Relentless about taking the lessons I've learned over the last two years and continuing to cultivate them.

Relentless about living my very best life -- and making that life matter.

See you on the other side!

The Nitty Gritty: Part 2

2008-10-29T09:50:00.005-05:00

“On matters of style, swim with the current, on matters of principle, stand like a rock.” - Thomas Jefferson

On to the next pre-race step: What to wear?

The weather here in beautiful North Carolina seems to be following the stock market. Temperatures have been constantly up and down. Over the last few days, I've worn various combinations of the following:

- tank top
- flip flops
- rain coat
- wool socks
- turtleneck sweater
- gloves
-running shorts
- running capris
- biking tights
- arm warmers

During this morning's run, the air temperature was in the 30s -- but by this time on Saturday morning, things are supposed to warm up significantly at the race site.

Soooo....what clothing will I be bringing with me? In short, pretty much every piece of training clothing I own.

On Friday, I will check-in my bike, along with my swim-to-bike and bike-to-run gear bags. What I ultimately wear will be a game-day decision, but here's what I'm thinking:

Wear to swim and put in gear back at swim start:
- fleece
- warm hat
- socks
- old running shoes

During swim:
- tri suit top and bottom
- sports bra
- sleeveless long john wetsuit (Cold arms = motivation to swim fast!)
And if it's cold....
- silicon cap under my race-issued cap if it's cold

Pack in swim-to-bike bag:
- bike shoes with toe covers attached
- aero helmet
- biking bolero
- sunglasses
- socks
And if it's cold.....
- beanie to wear under helmet
- gloves
- tights (I'll just pull running tights up over my damp tri shorts)
- dry jersey (I'll change in transition if it's really cold)

Pack in bike-to-run bag:
- running shoes
- race belt
- running hat
- run nutrition
And if it's cold...
- keep bolero and gloves on

Put in family's car:
- dry clothes to change into at finish line!

Shoo!! Am I forgetting anything? By the time I actually get to the start line, I'll be so ready to just turn my brain off and GO!

The Nitty Gritty: Part 1

2008-10-28T07:54:00.003-05:00

“It's the little details that are vital. Little things make big things happen.” - John Wooden

Three short workouts done, two more to go.
Pre-race pedicure? Check!
Pre-race yoga and meditation? Check, check!
Pre-race massage? Taking place tonight!

The days are counting down and I'm getting into the nitty gritty details of race prep. As you can see from the above notes, I'm also trying to REALLY ENJOY MYSELF this week.

Next up? Making sure I have all race day nutrition elements ready to go. Given the 6-ish hours it will take me to finish, I am not leaving fuel to chance. I'll use what I've been practicing with for every long ride and long run this year.

Here's my plan:

BREAKFAST
- PB&J waffle sandwich on 2 Kashi Go-Lean waffles
- 1-2 cups of coffee with skim milk

EN ROUTE
- Rest of sandwich if not yet finished
- Water (just a bit)

BEFORE SWIM
- 1 Hammer Gel
- Sips of Water
- 1 Endurolyte

BIKE
- Start nutrition after I get settled in. 15- 20 min.
- 24 oz. Water + 4 scoops of Sustained Energy (~420 calories), aiming to get 1/3 of bottle finished per hour
- 48 oz. Plain Water (2 tall bottles)
- 1 Endurolyte per hour, carried in a plastic container in bento box.
- Also carry in bento box: 2 Hammer Gels and 1 baggie w/ 4 scoops of Sustained Energy just in case I drop my pre-made bottle.

RUN
- Hammer Gel at start and every 40-45 minutes after w/ water. Planning to carry 4 gels in my pocket and take with water at aid stations. Not going to wear my fuel belt.
- Carry 1 packet of pre-packed endurolytes in my pocket (not in the plastic container, because the sound of them jumping around irritates the you-know-what out of me!). Take 1 each hour or at the hint of a cramp.

POST RACE
- Whatever I can get down. It usually takes a while for my stomach to come around. I'll start with some HEED, but I most often crave fat and sugar ....french fries, a coke, and a milkshake might actually go down first!

Taking the Long Way

2008-10-27T11:11:00.004-05:00

Well, I never seem to do it like anybody else
Maybe someday, someday I'm gonna settle down
If you ever want to find me I can still be found
Taking the long way
Taking the long way around
Taking the long way
Taking the long way around - The Dixie Chicks

My last long training run of this season was on Friday morning. After finishing the quick 6 miles around my longtime favorite course, I took the long way home and this song was playing.

I passed Duke's East Campus, home of the loop around which I'm sure I've gone hundreds of times this year. I drove up the hill on which I hammered out several weeks worth of hill repeats during the middle of the season. I drove through downtown and past the pool with the rising sunlight just beginning to reflect against the glass. I pulled into my driveway full of gratitude - for this experience, whatever the result is on Saturday.

Thank you to my husband - for emotionally, nutritionally, and financially supporting my crazy fun habit throughout the last two years of training; for putting up with 5 a.m. alarms, the 4 hours gone on Saturdays, and a perpetually tired wife; for keeping me balanced and focused on what's really important.

Thank to my sister Rachel - for teaching me how to swim and bike; for joining me on long runs and bike rides even when she wasn't training for anything in particular; for never ceasing humor; for being there for the first 25 yards, throughout first few hundred miles, and at the finish line -- this one and the many more to come in sport and life.

Thank you to my coach and yoga teacher Sage - for cultivating my inner athlete; for believing in me when I doubted myself; for teaching me to be flexible inside and out; for helping me connect it all.

Thank you to my Mom, Dad, sister Holly, Sage Endurance and Team Stayput teammates, other family members, coworkers, friends, - for joining me on the trail, on the road and in the pool; for asking about my training and for talking with me about things other than triathlon; for cheering me on over the phone, through email, and at my races; for generously supporting Genesis Home.

Thank you Genesis Home families - for keeping me real; for giving my training a larger purpose; for all of the lessons.

It's been a long season and an even longer two years of training since we started this Tri to End Homelessness campaign in January 2007. But, it's been a journey of self-discovery for which I will forever be grateful -- and if this is what it takes to live my very best life, I'll always choose the long way.

Five more days to go...

Genesis Home Sees 89% Increase in Need for Shelter

2008-10-23T07:26:00.003-05:00

"Everywhere I go, I hear there is an increase in the need for housing aid, especially for families." - Philip Mangano, Executive Director, U.S. Interagency Council on Homelessness

On Tuesday, USA Today reported that the number of homeless families seeking shelter is on the rise in cities across the country.

Sadly, that's certainly true here in Durham.

According to Genesis Home Executive Director Ryan Fehrman, year-to-date Genesis Home has provided 9,877 nights of shelter to families with children. That's an 89 % increase - up from 5,215 shelter nights provided during the same period last year.

Over the last quarter, Genesis Home served a total of 18 families in the Family Matters program and two youth clients in the Independent Living Program. Totaling 61 individuals, those families include 21 parents, 38 children, and 2 young adults. That's more than double the number of folks served during the third quarter of 2007.

Every day for the last weeks, we've ridden the stock market roller coaster, read the bad news, and felt rather helpless. But, helping our neighbors living at Genesis Home is one thing we can do right now.

Fundraising PR

2008-10-22T08:16:00.004-05:00

"Many persons have a wrong idea of what constitutes true happiness. It is not attained through self-gratification but through fidelity to a worthy purpose." - Helen Keller

As of this week, Tri to End Homelessness 2008 has officially raised more to support the homeless families living at Genesis Home that we did in 2007! To date, generous friends, family members, neighbors, blog readers, and strangers have contributed $6,341. Thank you!

Like the many racing personal records I've attained this season, this PR feels amazing. And, like I generally feel after I cross the finish line, I know that we can do more. Simply finishing my race on November 1 will be a PR for me. Simply put, I've never done it before -- but that's not stopping me from thinking bigger. Here are the three goals I have:

(1) THE GOAL - Since this will be my first attempt at the half-iron distance, I want to finish! Simply crossing that finish line will be a huge accomplishment and one that, only three years ago, I never dreamed of. I will celebrate finishing regardless of how long it takes.

(2) THE BIG TIME GOAL - On a good day with decent weather, I can finish in just over six hours. Here's how I'm thinking about it:

Swim: 0:40 (2:00/ 100m)
Bike: 3:05 (just under 18 mph)
Run: 2:05 (9:30 / mi)
Transitions/incidentals / potty breaks!: 0:15
TOTAL: 6:05

Finishing in this amount of time will NOT be easy. It will require all of my mental skills, especially on the run, especially at the end. But, I know that it is within me and I will have lived up to my potential if I finish in around this time.

(3) THE SUPER SECRET (at least until now) RADICAL TIME GOAL - Sub-6 hours. By any (legal) means possible. It will be a breakthrough day if I cross that line in 5:59:59. The stars will have aligned, the weather will be perfect, and I will have laid it all out there.

Simply raising more money to advance Genesis Home's programs is a huge accomplishment. But now, with 10 days to go, we're only $959 away from achieving the radical goal of $7,300. It's mile 10 of the run and the last 5K feels so, so long - but crossing that line will be worth it. Can we all dig a little deeper and make this race a breakthrough performance?

You can donate HERE -- and list Tri to End Homelessness in the "Payment For" section.

Feeling Nervous

2008-10-21T09:52:00.003-05:00

"You must do the thing you think you cannot do." - Eleanor Roosevelt

Sunday evening, I started to feel nervous.

Up until now, I've felt quite confidant about my physical training and my mental preparation. One never knows what race day will bring, but I've been fairly certain that I will cross that finish line. Then, Sunday evening, a friend who is also doing the race mentioned that she was "freaking out" about finishing and the weather and what clothes to wear and..and...and...

...and then MY mind started to spin and my stomach started to churn.

Monday morning, I headed to the pool for one of my last peak swims and tried to get reacquainted with the gal who knows she can do this.

Geez, girlfriend, chill. The race is still a week and a half away and you're ready. Focus on getting over this yucky cold. Enjoy your taper and breathe. You're ready. You have done the work and YOU ARE READY.

During each of my 400 repeats at race pace, I thought of my friends who, over the weekend, conquered their own nervous butterflies: Joyce ran 10 miles for first time ever; Libby rode 167 miles on a bike she'd never ridden before to raise awareness about cerebral palsy; and Sandra successfully crossed the finish line in her first triathlon as her kids and husband cheered her on.

In talking with each of them over the last few months, I've expressed zero doubt in their abilities. I've confidently extolled my you-can-do-anything mantra. And this weekend, they did.

So, I closed my eyes, thought about their accomplishments, pushed off the wall, and visualized a strong, prepared, relentless self on November 1.

Thanks for the reminder, gals.

Thank You Capstrat

2008-10-20T09:52:00.006-05:00

Capstrat, a strategic communications firm based in Raleigh, has just become the latest Tri to End Homelessness sponsor!

Having worked with this company for the last six months as part of my professional job, I can honestly say that this is a group that lives it values - one of which is giving back to and being a part of our community . Through their Boomerang Society, Capstrat annually donates more than $10,000 a year to organizations like Genesis Home, in addition to the hundreds of pro bono service hours they provide.

Thanks, Capstrat for tri-ing to end homelessness AND for being model corporate citizens!

Want to know who the most generous national corporations are? Read HERE.

Blog Action Day: Why I Care

2008-10-16T08:20:00.009-05:00

“Do more than belong: participate. Do more than care: help. Do more than believe: practice. Do more than be fair: be kind. Do more than forgive: forget. Do more than dream: work.” - William Arthur Ward

Yesterday was Blog Action Day 2008: Thousands of bloggers uniting to discuss one issue - poverty. Instead of putting up my planned post, I was home nursing what seems to be my ususal post-build cold. I tried an easy run and ended up walking home early to rest and visualize my race.

During that quiet time, I thought a lot about why I care -- about this race, about raising awareness about homelessness, about the larger issue of poverty.

What came up is that, for me, I care because it's all connected - to who I am, to the life I want to live, and to the world in which I want to live it.

My triathlon training and my passion to end poverty are linked. Both are rooted in three of the core beliefs I've written so much about over the last two years:

Nothing changes unless we do.
After running for more than 4 years - even training for 2 marathons - my times didn't change, until my training did. When I decided to change - my training system, my effort, my planning, my perspective, everything else did too.

Some say that poverty will always be with us. Unless, we - both those in power and those in poverty - change, I believe that will be true. But I also know that it doesn't have to be so. Both personal responsiblity and justice-centered systems change have a role to play. Yes, I want folks to pull themselves up by their bootstraps -- but you first have to have access to a boot.

Tiny steps, made faithfully, make a big difference.
Day to day I most often don't see the big improvement I wish I did. My training is very much 2 steps forward, 1 step back, 5 steps forward, 4 steps back, 1 giant leap forward, PLATEAU....2 steps back.....1 step forward.

But, year to year the difference is so, so clear. Reading my training journal from 2005 reminded me of that. Some things were the same: I still hate workout on Friday afternoons. My attitude has a huge affect on my workout for the day. But my confidence, my weight, my times, and the size of my goals were completely different.

I see Genesis Home's work to end homelessness in my hometown through the same lense. Some days Ryan comes home and is absolutely convinced that his work is NOT making a a difference. A child living at the shelter doesn't pass his end of grade tests, a parent gets arrested, a young adult loses her job...AGAIN.

But, then a family moves into a home of their own. A mom goes to college and a Dad opens his own business. A donor comes through with the right gift at the right time. Legislation passes to make more affordable housing available. Change happens.

It's all within us.
If I've learned anything from endurance sports, it's that everything I need, I already have. The ability is within me and I can. There is enough. I am enough.

The interval instantly becomes easier, the moment I remind myself that the air is there. The mile becomes shorter, as a soon as I remember that I've been here before and I've put in the work.

That abundance mentality is a powerful tool for ending poverty, too. Continuing to ask ourselves how much is enough helps free us from the fear-based notion that because I have to get mine, I can't help you get yours. And, knowing that the ability to make change is within us motivates to give, to volunteer, to protest, to write, to vote, to act.

Join Me Tomorrow in Blog Action Day 2008

2008-10-14T08:52:00.000-05:00

Getting Specific

2008-10-13T08:16:00.003-05:00

“All my life, I always wanted to be somebody. Now I see that I should have been more specific.” - Lily Tomlin

It's been a while, I know.

The last month has been filled, completely. Lots of swimming, lots of biking, lots of running, lots of working, lots of traveling, lots of fundraising.

Not a whole lot of blogging.

But, now the last big build of the year is behind me. It included my longest swims ever (3,000 yards!), my longest bike rides to date (4 hours!!), some hilly long runs, and my first swim/bike/run 4+ hour brick of the year this past Saturday.

And now, here we are, with less than three weeks until the big day.

Between now and then, my training is all about specificity. As much as I can control it, my focus will be on race pace, conditions, and nutrition. My coach has also included several very detailed visualization exercises on the training plan.

By the time race day arrives, I will know that I have done everything possible to achieve my goals. Just thinking about crossing the finish line, after all of this, gives me goosebumps and forms a lump in my throat.

Like the Genesis Home families who near graduation from the Family Matters program, I've done the work, my plan is set, I have the tools I need, I know that it's ALL IN ME.

Three more weeks to dial-in to the - mostly mental, at this point - specifics.

I can't wait to get started.

More Voices

2008-10-09T08:28:00.004-05:00

Former Genesis Home Development Director and Tri to End Homelessnes supporter Shannon Moriarty is now writing about ending homelessness on Change.org's new blog. Check out her writing and feature on Genesis Home HERE.

Family Matters

2008-10-05T16:01:00.004-05:00

"You don't choose your family. They are God's gift to you, as you are to them." ~Desmond Tutu

After an incredibly full week at work (read: no blog posts!) last week, my husband and I headed west on Friday afternoon for the 2nd Annual Family Camping Trip! My parents and middle sister. Her husband. His parents, brother, and brother's girlfriend. My in-laws. We even had my little sister on speakerphone at several points throughout the weekend.

On Saturday I had a three and a half hour bike ride on the training schedule. But, family matters and I didn't want to leave mine for half of the day. So instead of hitting the roads around the campground and exploring new territory, I set up my trainer beside the campfire and rode.

On the trainer.

For a very long time.

....And, it was worth it. I got my training in and spent lots of quality time with folks I don't see often enough.

Family is what makes Genesis Home 's Family Matters Program so special too. Unlike many homeless shelters, Genesis Home is designed to allow families to live together --not as individuals separated by sex or age. As a family, the folks living at Genesis Home build loving habits and bonds that hopefully will get them through the tough times that will inevitably come once they leave the shelter.

Building loving habits and bonds that see us through is certainly what this annual family camping tradition does for us.

Event Report: Sage Endurance Yoga & Running Retreat

2008-10-01T08:15:00.006-05:00

"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself.” - Anna Quindlen

While I will never be perfect, last weekend pretty much was: perfect people, perfect setting, perfect opportunity to become more who I truly am.

Take 14 inspiring athletes of all levels, add the gorgeous scenery of the Blue Ridge Mountains, a tucked-away retreat center on over 65 acres, hours of trail running in a light mist, even more hours of yoga, guided meditation, intellectually stimulating book discussions, delicious food cooked by someone else, a hot tub, chocolate chip cookies every day and what do you get?

The 2008 Sage Endurance Yoga and Running Retreat.

Friday
Our carpool arrived on Friday evening just in time for an amazing salmon dinner with our fellow retreat-ers and the professional runners who live and train at ZAP Fitness.

Following dinner and introductions, Sage led us through a practice of yoga nidra to release our mind, bodies, and spirits from the fuss and muss of the day to day.

In full retreat mode, I headed to bed early and slept soundly.

Saturday
The morning brought a dynamic warm-up and long, misty 1:50 run in Moses Cone Memorial Park. I continue to be amazed at how complete strangers become intimates through shared miles.

After a much needed hot shower and lunch, we regrouped for more than 3 hours of yoga practice. Hips, hamstrings, headstands - you name it, we did it. The time passed quickly and we closed with a long meditation.

Free time, dinner, and another hour of yoga - this time in the yin style - while we discussed our reading for the weekend.

Wine, hot tub, endless chat about life and training: the perfect end to a long, full day.

Sunday
We slept in, met outside for a recovery run with "yoga intervals", and spent some time working on our cores before lunch and goodbyes.

A couple of days to simply focus on physical and mental training, to focus on who I am, and who I am becoming. What a treat.

It's All Us

2008-09-24T10:44:00.006-05:00

"A friend of mine told me of a guru from Sri Lanka who was asked, What will be the undoing of humanity? He answered: The separation between you and me." - From Meditations from the Mat: Daily Reflections on the Path of Yoga, Rolf Gates

In preparation for the Sage Endurance Running and Yoga Retreat I'll be participating in this weekend (event report to come next week!), I've been reading Meditations from the Mat.

This morning's reading focused on Ahimsa - the first yama or "necessary restraint for spiritual life." Ahimsa means nonharming - or as Gates puts it "embracing nonviolence at the level of speech, thought, and action." Nonviolence toward others, our environment, and ourselves.

What a perfect reminder of the intention behind Tri to End Homelessness. Through this nonviolence, we begin to let go of the idea that there are good people and bad people, people who should be helped and people who should be left to suffer, people who give and people who receive. Instead we see that it's ALL us. Through approaching the families that live at Genesis Home with ahimsa and helping to fund the programs that support them , we acknowledge that part inside us that could use some tender compassion. Through helping them, we help ourselves.

What if You Were Homeless?

2008-09-23T15:40:00.001-05:00

Follow Pras Michel of The Fugees as he lives on the streets of Skid Row for nine straight days and nights as a homeless person.

Best Conditioned

2008-09-22T11:38:00.002-05:00

It's not just what do, but how you do it.

On Saturday I had the pleasure of again serving on my Dad's endurance riding support crew - and this year I realized that triathletes could learn a lot from this sport.

All horses that cross the finish line must be "deemed fit to continue" in order to score an official completion. If your horse is in bad shape at the end of the ride, none of it counts. The rider who knows his horse best and paces most effectively wins over the one goes all out all the time.

In addition, the top 10 finishing horses are each evaluated by the onsite vet and one as chosen as Best Conditioned. According to the American Endurance Riding Conference "the Best Condition award is earned by the horse judged by the veterinary team to have finished in the best condition, based on a score which is derived from a combination of considerations, including riding time, weight carried, and physical state." This is the most coveted prize.

What if triathlon had such a award? What would our Best Conditioned be? Sure, it could be something physiological, like lowest resting heart. But what if instead, we put the concept of personal best in context. What if we honored the athlete who had balanced her training and her family most effectively? The one who did the most good for others through the sport? The one who had the least expensive gear and still finished strong?

During November's race, while I strive valiantly to meet my goals, I'm also going to remember the Endurance Riding motto that "To Finish is To Win."

As the Economy Goes...

2008-09-19T12:13:00.010-05:00

"The economy is in chaos, we're in an unofficial recession, and Americans are worried, from the homeless to the middle class, about their future." - Michael Stoops, National Coalition for the Homeless

According to a story in today's Boston Globe, cities across the country are seeing a rise in homelessness as a direct result of our current economic woes.

Here in Durham, North Carolina, Genesis Home has certainly seen an increase in the numbers of homeless families needing shelter and supportive services.

Instead of worry and trying to control what we cannot, let's do what CAN: Vote. Live within our means. Pray. Breathe. Think creatively about how to give back.

Yards into Miles

2008-09-17T08:04:00.002-05:00

"Endurance is patience concentrated.” - Thomas Carlyle

If you've been following along since the Tri to End Homelessness journey started back in January 2007, you know that swimming has been my most challenging discipline.

When I first started training for triathlon in Spring 2006, I could not swim from one end of the pool to the other without stopping. Literally, I could not make it 25 yards. I was afraid of putting my face in the water. I didn't understand how to blow air out of my nose while taking my strokes. I kicked WAY too hard and yet still felt like my legs were always sinking.

Learning to swim has required an immense amount of patience. It very well may be one of the hardest things I ever done.

This morning my swim workout included a 40 minute straight, steady swim. After warming up, I started my watch and swam at a pace I could have continued all day. If I counted correctly (and that's a big IF!), I swam 2,125 yards or 1.21 miles - the same distance I'll be swimming come November 1.

When I touched the wall, I was happy to be done, but immediately and unconsciously switched my thoughts to "o.k....helmet, glasses, shoes, bike, GO!" A very good sign.

Patience pays off.

Monday-athlon

2008-09-15T11:44:00.004-05:00

“The secret of getting things done is to act.”- Dante Alighieri

When I start to feel nervous about my preparation for November's race, I'm going to remember my Mondays. For the last several months, nearly every single Monday has been it's own special endurance event:

Pre-Monday
Multiple sets of clothes for the day are set out. Breakfast is in fridge. Lunch and snacks are packed. Coffee is prepared. Alarm is set and goes off at 5:15 a.m.

Monday Swim
Feet on the floor. Do not hit SNOOZE. Kiss still-sleeping husband. Start coffee. Remember to brush teeth. Swim clothes on. Coffee down. Half of PB& J consumed. Keys, swim bag, travel mug, GO!

Drive to Pool. Feel comfort in the fact that pool is actually crowded. Swim for an hour.

T1
Out of the pool and into the locker room. Quickly and nimbly transition out of wet suit and into running clothes. Breathe deeply while struggling to pull dry sports bra onto wet body. iPod, Road ID, visor, glasses, GO!

Eat remaining PB& J or suck down Hammer Gel while driving home. Pull into drive way. Swim bag down. Start running! It's 7 a.m.

Monday Run
Legs do not like running after swimming. Keep moving anyway. Run up to Duke's East Campus loop. Wave to same folks you see every day. After warm-up, commence 1-hour of pick-ups/ intervals/ hill work/ tempo/ speed routine of coach's choosing. Run home.

T2
Remember to stretch while drinking bottle of HEED or chocolate soy milk - YUM!

Take fastest shower possible. Dress in professional clothes and attempt to stop sweating. Lunch bag, Palm Pilot, afternoon workout bag, keys, GO! It's 8:45 a.m.

Monday Work
Roll into Monday morning staff meeting just in time. GET MORE COFFEE.

Work. Do your part to save your little square of the world.

Hydrate and eat snack 1, lunch, snack 2.

Fight sleepiness.

T3
Leave work promptly at 5 p.m. and drive to yoga class. Attempt to be zen while sitting in traffic. Reach studio and change into fourth outfit of the day.

Monday Yoga
Bliss out. Notice tight hips and hamstrings from morning's workouts. Breathe.

T4
Drive home. Heat-up veggie burgers. Kiss hubby when he returns home from his own very long day. Eat. Chat. Get all food, gear, clothes ready for Tuesday.

GO TO BED knowing that if you can do this every Monday, you can do anything!

Handstand Lessons

2008-09-11T08:35:00.006-05:00

“The creative process is a process of surrender, not control.” - Julia Cameron

For the last few weeks, I've been quietly obsessing about the outcome of my big race for the year. Despite knowing better, I've struggled to not focus my attention on the super-secret, radical time goal that I've set for myself.

Work is crazy and I need to rearrange my training schedule this week.

How will this affect my goal?

Between travel, family, and an approaching hurricane, I'm going to miss my long ride on Saturday.

After all of this work, am I going to miss my goal because of this?

I'm tired and hungry and cranky and just need to skip this afternoon's swim. Ooh, will I still make my time goal?

Then, on Monday, we practiced handstands in my yoga class.

Instead of focusing on the potentially scary outcome - falling, looking like a fool as we try and try to kick our legs up, being uncomfortable upside down - Sage encouraged us to focus on the process, specifically paying all of our attention to the alignment of our bodies.

I breathed. Said "No fear." Focused exclusively on my mountain pose. And for the very first time, I did it.

I made it up and stayed there.

I trusted the process and the process worked.

All week I've been returning to that lesson. Instead of focusing on the outcome of my upcoming, final race or the time trial I have the next day -- or even the complicated and sometimes scary projects I'm managing at work right now -- I'm trusting the process that I've seen work over and over and over again throughout the last two years of becoming an athlete: plan ahead, eat right, drink water, go to bed, listen, show up, breathe, and do it. When I surrender the illusory control I think I have over the outcome, I'm not only happier -- but more successful in reaching what I'd been hoping for all along.

The parents living at Genesis Home know this all too well. When they accept the things they cannot change and change the things they can, they reach their goals: independence, safety, and a home of their own.

Time, Talent, and Treasure

2008-09-05T08:36:00.005-05:00

You give but little when you give of your possessions. It is when you give of yourself that you truly give. - Kahlil Gibran

Throughout the Tri to End Homelessness campaign, I've seen how generosity can take many, many forms.

Yes, sometimes generosity involves money. And that's certainly important.

But it's also so much more.

It's offering coaching services, it's sponsoring our team, it's getting others involved.

It's giving our time and talents - in addition to our treasure.

My friend, running partner, and cake -baker-extraordinaire Claire is doing just that. She's giving her baking talents away to the highest bidder in her office and donating the funds raised to Genesis Home. You can read all about her cake auction below -- AND if you'd like to get in on the yummy fun , just shoot me an Email and I'll connect you with Claire. Bidding starts on Monday!

Thanks for your generosity, Claire!

* * *
Dear Cake Fans:

My friend and training partner Robyn has spent the last two years and untold miles running, biking and swimming to raise money and awareness about homelessness. She is nearing her goal race (the Battleship Half Ironman Triathlon in Wilmington on Nov. 1) and her fund-raising goal of $7,300 (in honor of the 70.3 miles she’ll cover that day). You can read all about it at her blog, tritoendhomelessness.blogspot.com. That site will also take you to a donation site for the Genesis Home in Durham, a shelter for families transitioning out of homelessness.

Her total commitment has inspired me, and her efforts have taught me that homelessness is something that affects all of us, whether we know it or not.

I cannot write her a huge check, but I love to bake.

So, on to the DETAILS!

Bidding starts at 8 a.m. Monday 9-8 and ends promptly at 3 p.m. Friday 9-12. The highest bidder by 3 p.m. Friday will receive a cake of their choice, baked for an occasion of their choice.

It’s a great opportunity to team up with your department, your floor, etc. to chow down.

If you win, I will bake for you sometime between now and the end of the calendar year, on a mutually agreed-upon date and time. Décor is not my strong suit, but I can do basic stuff.

I’m open to flavor requests, but here are some popular options. Cakes are two-layer, 10-inch round cakes that serve ~24 unless otherwise indicated:

The CROWD PLEASER: 24 devil’s food cupcakes with vanilla buttercream frosting (tinted for the occasion? Carolina Blue? Orange for Halloween?)

The BIGWIG: Carrot cake with cream cheese frosting. Favorite of our fearless leaders!

The WEDDING CAKE: Yellow/white cake with vanilla buttercream frosting. You've had it at every wedding you've attended.

The RED VELVET CAKE: Enough said. Also with cream cheese frosting.

And finally, MY PERSONAL FAVORITE: Chocolate pound cake smothered in chocolate ganache icing. If you don’t know what ganache is, your life is incomplete. (This is a bundt cake.)

Bidding starts at $70. Anyone (or any team) who comes up with $500 automatically gets a cake. To complete your end of the bargain, you must submit your contribution right away via Genesis Home’s PayPal site (please put Tri to End Homelessness in the subject line) or hand me a check made out to Genesis Home on the spot.

Claire

What Lies Within Me

2008-09-04T08:49:00.005-05:00

"What lies behind us and what lies before us are tiny matters compared to what lies within us." - Ralph Waldo Emerson

The secret YMCA locker room angels struck again yesterday.

Mid-way through my work week, six hours into my 14 hours of training, after a tough AM run, followed by a tough PM swim, staring down 3 more days of high volume and intensity, I turned to see the quote above on the t-shirt of the woman standing next to me.

Although I was tired and hungry and couldn't quite believe that I would be getting up in a just a few short hours to do all of this all over again, I remembered that what lies within me is greater and stronger and deeper.

I got dressed, took a deep breath, and smiled I as I headed home.

If Phelps Can Donate $1 Million....

2008-09-03T12:41:00.002-05:00

...surely all of us collectively can donate $2,500?

Olympian extraordinaire Michael Phelps is using his $1 million bonus check from Speedo to start a foundation dedicated to promoting youth swimming.

The kids currently living at Genesis Home will never get the chance to really try swimming - or biking or running - unless their families learn the skills necessary to maintain a home of their own and find their way out of the shelter. Your donation helps them do just that.

Let's all be like Mike and give away a little of what we have.

Into the Unknown

2008-09-02T16:19:00.002-05:00

“All adventures, especially into new territory, are scary” - Sally Ride

Until recently, my training this year has been very similar to all of the swimming, biking, and running that took place throughout 2007. The volume, intensity, and my body's response have pretty much been known quantities.

Until now.

On Saturday, I rode farther than I've ever gone. Watching the odometer turn from the 50s to the 60s made me sit up and notice.

Here we go, I thought.

Then, on Sunday, my coach posted a 14-hour training plan for the week.

Gulp.

We're not in Kansas anymore. Nope, we're entering half-iron territory and these last 10 weeks are going to be an adventure!

I have a map, a destination, and some great travel buddies, but I'm the only one who can make the journey. I don't know what to expect -- and there's no way to know until I do it.

What will happen when I'm out on the road for 4 solid hours this weekend? How will my body handle a long, tough run followed by a long, tough ride? Can I really swim for 55 minutes straight?

This week, I'm wondering how the families who graduate from Genesis Home feel when they first leave the shelter. What will happen when the safety net is no longer there? Can they really do it on their own? How will they react when one tough day is followed by another?

There's no way to know until they do it.

How Long Does it Take to Raise $2500?

2008-08-28T15:24:00.003-05:00

** UPDATE **

Thanks for your help! Keep spreading the word! It's working and $10 donations are coming in!

According to social networker and blogger Beth Kanter, the answer is 90 minutes!

Through using the power of her own networks and asking friends and colleagues to do the same, more 250 people each donated $10 in just over an hour and a half in an effort to send Cambodian kids to college.

So, that's our challenge dear readers. And Beth has proved that it's possible.

If you're a regular visitor to Tri to End Homelessness or just stopping by for the first time, will you DONATE $10 NOW to help Genesis Home end homelessness for families like P's and N's and M's and F's?

$10. Right now. From you. And your friends on Linked In, Facebook, Twitter, and My Space...

The finish line is in sight.

She Who Runs in the Rain

2008-08-27T08:11:00.006-05:00

"Never allow anyone to rain on your parade and thus cast a pall of gloom and defeat on the entire day. Remember that no talent, no self-denial, no brains, no character, are required to set up in the fault-finding business. Nothing external can have any power over you unless you permit it. Your time is too precious to be sacrificed in wasted days combating the menial forces of hate, jealously, and envy. Guard your fragile life carefully. Only God can shape a flower, but any foolish child can pull it to pieces.” - Og Mandino

She awakes to the sound of raindrops falling in the dark.

She does not question - even for a moment - whether the rain will change her plans.

She no longer has excuses. Speed work in the dark and the rain it will be.

She goes around and around, acknowledging the quiet, but powerful solidarity felt among the others- nearly all women - who did not question either.

She realizes that what makes this o.k. is knowing that she has a home to which she will return. Others do not.

She spits and groans and sweats and labors and DOES NOT CARE - for once in her life - what others think as she wipes the rain drops off of her watch face and starts another interval.

She is different.

She is stronger and more powerful than ever before.

She can do this - even if the rain comes on that morning too.

When a colleague inquires about her training and says "What do you do on mornings like this?", she confidently replies "I run."

Race Report: Sportsplex Super Sprint

2008-08-25T11:09:00.006-05:00

"Taking charge of your body can help you take charge of your life. And that power can help you go wherever you want to go, every single day." - CHERYL BRIDGES TREWORGY, member of five U.S. World Cross-Country teams

1.5 miles into the run portion of Saturday's race, I reached the top of the first hill, wanted to throw up more than I can ever remember, knew I had to do this hill again during the second loop of the run, and actually thought, "This might be my first DNF."

Yes, a super sprint triathlon really can be that hard.

* * *
I don't want to do this.

That was my very first conscious thought when the alarm went off on Saturday morning.

It had been a very difficult week at work, a very full week of training, and I just wasn't feeling it. The very last thing I wanted to was 'look for the pain...again.'

Sleep in, big breakfast, mimosa, watch TV all day? Yes.
Race? Not so much.

But, just as I've done SO many times in the last two years of training, I. GOT. UP.

I thought about the message I'd received at the Y the day before and I put my feet on the floor, more as an act of faith than with any real intention.

Twenty minutes later I was at the race site. Got checked-in, bodymarked, and headed back to car to get my gear. Knowing very clearly the state of my mental toughness, I knew that I needed some SERIOUS motivation. I pulled out my number and the big marker I keep in my transition bag (just in case I run out of time and need to bodymark myself) and wrote P!'s name (yes, with an exclamation point) on the back.

I've known P for a few years. His family graduated from Genesis Home's Family Matters program and a member of his family now works at the shelter, teaching other families what she learned during her time in transition. P often talks about how much he loved living at Genesis Home. He is bright-eyed, enthusiastic, and always smiling - despite the hard times that life continues to throw his way. I ran this race with P in front me because I knew that he would have absolutely LOVED to have been out there that morning. I needed a gratitude check and dedicating the morning to P was just that.

* * *
Not surprisingly, the race was a tough one for me.

Still, I gave it everything I had to give on this particular day, audibly repeating P's name several times during the run. Thanks to him, I didn't DNF. Instead, I ended up with my fastest swim, bike, and run efforts ever in a tri; placed 3rd in my age group (by 3 seconds!); and remembered how important it is for my racing - and my life - to have a greater purpose.

Many, many thanks to my sister, brother-in-law, and Sage Endurance teammates for the cheering and support throughout the day!

Swim, 400m, 7:51 (1:58 / 100m)
Bike, 12 mi, 36:49 (19:56 mph)
Run, 3.1 mi (or a little shorter!), 25:49 (8:20 / mi)

Total Time, 1:12:28, 16/97 Women, 3/17 Age Group

A Good Day

2008-08-22T12:09:00.003-05:00

"At 85 years old any day I make it to the Y is a good day!" - My locker room buddy after this morning's swim

It's been one of those weeks when balancing training and work and relationships has been challenging. But this morning's "chance" encounter with my locker room buddy was just the reminder that I needed. God works in mysterious ways. . .

A good day indeed.

My Intention: Look for the Pain...Again.

2008-08-19T13:34:00.003-05:00

"Perhaps the single most important element in mastering the techniques and tactics of racing is experience. But once you have the fundamentals, acquiring the experience is a matter of time." - Greg LeMond

Another race on Saturday. Local, short, fun. An opportunity to go ALL OUT and look for the pain...again!

This will be my last sprint of 2008 and I intend to race as if it could be my last. When I cross the finish line, I want there to be no doubt that I gave it everything I had. Potential, here I come.

Rest Week: A Liberal Interpretation

2008-08-17T13:29:00.003-05:00

"Rest is not idleness, and to lie sometimes on the grass under the trees on a summer's day, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time” - John Lubbock

Well, I certainly didn't get much water-listening or cloud-watching in this week, but I did workout less in order to focus on other areas of my life.

After each three-week block in my training program, I've had a step-back week during which both the prescribed volume and intensity of my training are lessened. This week, for the first time, I chose to take down even a few more notches and really, really rest. After my last base-building block, which included my most recent race, my legs, heart, and mind were really, REALLY tired at the beginning of this week. Now, after limiting my training to one hour a day and prescribing myself many hours of inspirational Olympic coverage, I woke up this morning itching to get back at it.

Last Trimester

2008-08-13T15:29:00.002-05:00

"Like all of us in this storm between birth and death, I can wreak no great changes on the world, only small changes for the better, I hope, in the lives of those I love.” - Dean Koontz

Less than three months to go until we birth this baby. Hard to believe. After nearly two years of solid training - over 300 hours of running, biking, swimming, weight lifting, and yoga since January alone - November 1 is just around the corner.

And like the mothers living at Genesis Home have done before me, I'm starting to visualize that day. The plan, the pain, the unknown -- and the support I'll need along the way.

So many of you have already been incredibly supportive: sending encouraging emails, meeting up for long runs and rides, sharing our blog with your circles, and making personal donations to help fund Genesis Home's work to end homelessness one family at a time.

Now, with three months to go, I'm nearly 2/3 of the way to my fundraising goal! Your generosity has raised $4,680. That means, we only have $2,620 left.

I know that we can make it across that finish line. I hope that you'll help and make a donation to Genesis Home today. No amount is too small -- or too large!

You can join us in ending homelessness HERE.

Potential

2008-08-06T12:47:00.002-05:00

"...I think you can go faster than that, though..." - My coach, via email, following Saturday's race

As per usual, I contacted my coach after my last race to let her know how it went. As you read in my race report, immediatley after the race, I was on cloud nine. In my mind, nothing could have gone better.

She responded with a wonderfully supportive email that just happened to include the sentence quoted above.

Did I see the supportive part that came before or the coaching part that came after?

Ummmm, not exactly. Instead, I got defensive. REALLY DEFENSIVE.

Faster? You think I can go faster? You think I SHOULD have gone faster? Gimme a break! What the hell is she talking is about? She wasn't there! She didn't see me grunting and groaning and spitting my way to the finish. Don't knock me off my cloud, lady! Does she not think I'm working hard enough? I CANNOT get up any earlier and work any harder than I already am. I hate this. I hate this. I hate this. ...and I might hate her!

Yeah. It was quite a mature response. My husband was amused.

I went into the kitchen and starting chopping tons of vegetables for the dinner I was preparing. My mind was, of course, spinning. I took a few deep breaths and thought about the race. As I wrote in my race report, in general, I felt REALLY, REALLY good throughout the entire race. In fact, my body responded so well that it shocked me. AND, if I'm really honest, I can admit that went I came into T2, I knew that barring something horrible on the run I would easily meet my overall goal and finish in under 3 hours. Then, I saw my sub 9:20 split at mile one and somewhere deep down thought "hmmm...it's o.k. to slow down a little bit." Then I remembered that after the race my mom said I looked so good at mile 5 that "it didn't even look like I was working."

Hmmmm.......maybe I could have pushed a little harder on that run? Did I really feel pain? Did I? I know that I was breathing really heavily, but I'm having a hard time remembering any pain now. Maybe she isn't saying "You SHOULD have gone faster - i.e. I'm disappointed" but is instead saying "You got potential, kid -- don't leave it out there!"

I shared this reflection from with my husband. He looked up from the couch and said "You mean, we don't have to hate her now?" and smiled.

As Sage likes to say, "the job of the coach is to comfort the afflicted and afflict the comfortable."

Well, job accomplished. Consider my buttons pushed.

After some additional reflection and discussion, I realized that she wasn't questioning my effort or my commitment. Instead, she was simply putting forward a physiological statement. Based on last year's 1 mile time trial, I CAN go faster. The math is there. Rational and to the point.

So, it's got me thinking about potential. About how and why and when we - all of us, including those folks living at Genesis Home - notice our own potential up ahead, but for some reason hold back and choose to let it get away from us.

Race Report: Lake Logan Olympic Triathlon

2008-08-04T13:00:00.004-05:00

“These triathlons tire me out!” – My Dad, multisport spectator extraordinaire , during a post-race lunch at the Mountain Mater Festival

For me, Saturday’s race offered a glimpse of potential. My body responded so much more strongly than I had anticipated and planned for that it’s now got me thinking. Thinking again about my effort, about what’s possible, and about what’s still holding me back.

Thinking, thinking, thinking, thinking, thinking...

But, NOT thinking too much is a big part of what helped make this race so special. So, for now, let’s get on with the race report and save the thinking for another day.

PRE-RACE
This weekend offered the opportunity to spend some alone time with my parents. No husband, no sisters, no friends, just me. I can’t remember the last time the three of us simply got to hang out. The oldest kid in me felt some deep, biological selfish longing satisfied and it was an absolutely wonderful three days.

Saturday morning, my mom joined me for a 4:30 a.m. wake-up call and we headed west in the starry mountain darkness. Despite the complicated directions and our encountering of a few closed roads, I felt incredibly calm. We navigated, listened to music, and mom reminded me to breathe.

We arrived at Lake Logan within the perfect amount of time: Just enough to get me set-up, bodymarked, and warmed-up before the race director announced that it was time for all athletes to head to the lake.

THE SWIM
Lake Logan is beautiful. Even with the drought-lowered water level, the scene is simply postcard perfect. Because the water was lower than originally anticipated, race officials changed the swim course, moving it significantly further from the transition area. As a result, all racers were encouraged to bring their running shoes to a make-shift mini-transition area located at the swim exit. As I was walking the half-mile(?) to the swim start, running shoes in hand, I distinctly noted that the walk was taking a little longer than I would have liked. None the less, I walked with a smile on my face. It was race day, I felt so calm and ready, the weather was perfect, and I was prepared. As I walked I mentally recited one of my favorite poems by e.e. cummings:

i thank You God for most this amazing
day:for the leaping greenly spirits of trees
and a blue true dream of sky; and for everything
which is natural which is infinite which is yes

(i who have died am alive again today,
and this is the sun's birthday;
this is the birth
day of life and of love and wings: and of the gay
great happening illimitably earth)

how should tasting touching hearing seeing
breathing any--lifted from the no
of all nothing--human merely being
doubt unimaginable You?

(now the ears of my ears awake and
now the eyes of my eyes are opened)

The horn sounded and my wave was off! Knowing that plenty of intensity lay ahead, my plan for the swim was to slightly increase my effort as I reached each buoy. I simply stuck to my plan, sighted well, and maintained my form. As my mind occasionally drifted, I brought it back by counting my strokes and mentally humming “Om” with each exhale.

I reached the turn-around buoy and was shocked. So shocked in fact that I stopped swimming, lifted my head out the water, turned to the left, turned to the right, and looked behind me just to make sure I was still on course. I could not believe that I was half-way finished with this swim. Assured that I did indeed need to make the turn, I returned to my plan. Before I knew it, my hand was grazing the muddy lake bottom and it was time to run.

1500 m
31:26
Avg 2:06 / 100 m
Fastest open water swim to date!

T1 (The First)
I popped out of the water, removed cap and goggles, began stripping my wet suit, and made my way up the steep bank toward the spot where I’d left my running shoes.

Wet suit off, running shoes on, GO!

Legs? Uh, hello, legs? Let’s MOOOOOOOVE.

After spending the last 30 minutes horizontal, my legs were a little freaked out by the idea of running, but I slowly got it done and made my wobbly way down the gravel path toward transition where my mom and dad were cheering away.

T1 (The Second)
Running shoes off (This is weird), bike shoes on, glasses, helmet, bike, GO! Back down another gravel path I ran, stumbled for just a second to mount my bike, and was then away!

Total T1: 7:42

THE BIKE
This was the kind of amazing bike portion of a triathlon that makes me think – just for a second – that I should forget this whole multisport thing and just ride!

For the entire 40K, I felt incredible. Strong, focused, not quite sure that I could maintain the pace, but eager to try. I put her in the big chain ring, got aero, made the two climbs out of and in to transition seem like nothing, chose great lines with each turn, and RODE my little heart out.

At various moments throughout the ride, when the pack I was riding near got crowded or when I remembered the stair-step strategy intensity strategy that my coach recommended, I shifted into my small ring and spun my legs out a bit. At several of those moments, I gave myself an out loud “’Atta Girl” and smiled.

One lesson from this race that I’ll take into my half-iron is the need to practice my nutrition while riding at race pace. Although I had planned to take in Sustained Energy, water, and Endurolytes during the ride, my stomach started feeling just the slightest bit sloshy about half way through. It made me a little nervous. Knowing that I did not want to start the run with a yucky tummy, I quickly decided to shift my plan and forgo “the Sus” in favor of a Hammer Gel I had taped to my tube, just in case. That “Just in Case” gel has now come in handy twice this season!

40K
1:13:05
Avg ~20 mph
Fastest tri bike yet!

T2
I COULD NOT believe that I finished that ride in the time I did. Fastest bike in any triathlon to date.

Into T2 I went and out I came – dropping the Endurolytes I had planned on taking during the run on the way out to the road. I stopped picked them up and waved to my folks as I headed out onto the run course.

0:56

THE RUN
A minute later as I reached into my back pocket I realized that I had also dropped my run Hammer Gel coming out of transition.

Hmmmm……What’s our plan going to be here? Adaptation, adaptation…. Can I make it without the gel? Probably. Wish I had it though. Oh! Oh wait, there’s HEED on the course. That has calories….I’ll just drink some of that. Sloshy tummy, sloshy tummy….not a good idea, Rob. Hmmmmm……

At that precise moment I looked down and an unopened gel in my favorite flavor was lying on the road in front of me. I scooped it up, said a quick thank you, and got down to the business of climbing the hill that made up the course’s first 5K.

About ¾ of a mile into the run, a man in his 40s came up beside me. We were running at the same pace and somehow acknowledged that we would help each other get to the top.

We exchanged a few words:

At mile 1, I chuckled, “Longest mile ever!” and he replied “Uh huh.”

At mile 2, I grunted, “Hardest part of the day done,” and he replied “No, getting up at 4:30 was the hardest part.” I smiled.

We ran together to the top of hill, I said “hallelujah,” and he pulled away - for a while.

Then, I was alone.

It’s often been at this point in the race when I become cranky and negative. But this race, oh this race!, was SO DIFFERENT. I was practically glowing with positivity. Butterflies (No, really BUTTERFLIES...I was half expecting unicorns and rainbows next!) were literally all around me as I ran downhill and I imagined that they were there just for me, leading me to the finish line. Inspirational song lyrics floated through my head. I was almost giddy with excitement.

When I would feel pain - and I did feel it throughout my entire left leg and back and shoulders, as predicted, at mile 4 – I simply said, “Oh, there it is” and kept moving. As the last two miles ticked away, I felt a little nausea. I felt the chills. But amid the intensity, my mind found this new, completely joyful place. I was SO HAPPY.

How did this happen?

I honestly don’t know. Maybe endorphins. Maybe, it had something to do with my dedication for this race.

On the back of my race number, I’d written three initials: M. F. H. M and F are two little boys who currently live at Genesis Home. I met them a few weeks ago at the shelter’s annual family picnic when I was the one of the adults playing in the pool with all of the kids.

M is the third of 4 young children in his family. He’s about 3 years old, fully possesses the twinkling eyes of a woodland sprite, and is FULL of life. Although he could not swim, he had absolutely no fear of the water. Even when he would jump too high in the shallow end and his head would bob under water for brief second, he did not cry. He simply came up out of the water, giggled, and said “I want to do it again!”

F is the complete opposite. He is probably 5 or 6 years old and lives at Genesis Home with a woman that I assumed was his grandmother. Sitting on the edge of the pool, afraid to even dangle his feet in, his eyes were hollow and distant. But, by the end of the afternoon, he was a changed kid. M and I successfully coaxed F into the water and taught him to blow bubbles and kick his feet while hanging on to the edge. He was smiling and laughing and full of pride.

I dedicated this race to the two of them because I wanted to remember that just barely under the surface of fear lies immense joy.

H is, of course, my little sister Holly. Right now she’s one of the toughest cookies I know. I dedicated this race to her because I wanted to draw on the tenacity I knew she was probably demonstrating that morning in the special race of her own known as Plebe Summer.

I thought of these three numerous times between miles 4 and 5.

I also thought …no, ‘thinking’ isn’t the right word…Form came into my focus several times as well, and each time I consciously relaxed…my shoulders, my forehead, my hips, my jaw.

With about ½ mile to the finish, I saw my mom up ahead cheering. She excitedly yelled “You’re so close!” as I passed her and gave her the thumbs-up.

I came out of the woods, rounded the lake, grunted loudly, crossed the bridge, gave a high-five to a young spectator, and saw my former hill-climbing partner up ahead. Without contemplation, I surged and passed him moments before crossing the finish line.

10K
58:16
Av 9:24 / mi
5 minutes faster than my last Oly 10K!

THE BOTTOM LINE

2:51:14
63/147 women

After crossing the line and taking my usual ‘I think I’m going to puke and I don’t want to do it in the chip taker’s hair’ moment away from the finish corral, I looked at my watch, instinctively raised both hands in the air and said, “YES! Oh, thank you God!” For the first time, I felt as though all of my previous racing intentions came together in one moment: I embraced it. I found the joy. I attacked the bike. I looked for the pain.

My official finish time was 9 minutes faster than my previous Olympic tri time – and if we hadn’t had the extra run between the swim exit and T1, my time would most likely have been closer to a 14 minute PR. Different race, of course, but nonetheless a BIG drop in time for this distance.

I was reminded again that the my body can do amazing things, that training really does lead to results, and that racing these things is SO MUCH FUN. For these reminders, I am very grateful.

Thank You Endurance Magazine

2008-08-03T06:40:00.006-05:00

If you live in the central NC / SC area and you're like me, at the beginning of each month you anxiously await the new issue of Endurance Magazine. You search the distribution bins throughout your local neighborhood and feel a certain sense of anticipatory glee when you see a new stack. You love the inspirational stories of pros and newbies alike; you're always sure to check out the yoga column; and you appreciate the gear reviews and nutrition hints.

Well, this month, notice hometown gal Shalane Flanagan on the cover of the August issue and send her Olympic well-wishes. BUT THEN, be sure to immediately flip to the back page because the Tri to End Homelessness gals are featured as Endurance Citizens.

Thanks Endurance for helping spread the word!

Best Race Ever!

2008-08-02T16:12:00.004-05:00

Just a quick note to say that the "sneaky / no fightin' the pain approach" really does work!

I raced my very, very best this morning and set a 9 minute Olympic tri PR -- even with the extra half-mile (or more?!) that we had to run from the swim exit to T1 due to low water levels.

It was truly an amazing experience. I can't wait to tell you all about it. Full race report soon.

Photo by Steve Dixon, Asheville Citizen-Times

Bid Today to Tri to End Homelessness!

2008-08-01T08:11:00.004-05:00

Today through August 10, YOU can help Tri to End Homelessness through eBay!

In January, Tri to End Homelessness was voted the first place winner of Toyota's Engines of Change Power of Sport Contest - thanks to many of your votes!

Through that contest we were lucky enough to win a BRAND NEW 2007 Toyota United Pro Cycling Team Fuji Frameset (size 56 cm). Now, you can turn this prize into a donation for Genesis Home, by bidding on the frameset through eBay (Item # 280251927086). At least 50% of the final selling prize will go directly to support Genesis Home's programs for homeless families.

Let the bidding begin!

Thank You Bicycle Lab

2008-07-31T16:13:00.004-05:00

Thank you Bicycle Lab for supporting Genesis Home's work to end homelessness one family at a time!

Based in Carrboro, NC, Bicycle Lab is a small business that offers one-on-one bicycle fitting and mechanical services. They also design and build beautiful custom road and triathlon bicycles under their own Karma Cycleworks brand.

They even have a newsletter that offers tips on fit, pedaling dynamics, and general training.

Be sure to check them out!

My Intention: Look for the Pain

2008-07-29T20:12:00.002-05:00

"Pain is meant to wake us up. People try to hide their pain. But they're wrong. Pain is something to carry, like a radio. You feel your strength in the experience of pain. It's all in how you carry it. That's what matters." - Jim Morrison

All of a sudden it seems that I have a race on Saturday....and an Olympic distance one at that!

Last year, building to this distance was my ultimate goal. This year I've been so busy with life, work, and training for my first half-iron, that this race has snuck up on me.

Perhaps that's a good thing, as I tend to swim, bike, and run faster when I'm not overthinking it. We'll see how this new "sneaky approach" actually goes!

So, my intention?

Well, it's a brand new race to me, but not a brand new distance. I know it will be challenging. I know that it will be just long enough. I know it will hurt. And so, my intention is to look for the pain - especially on the run, especially around mile 4 of the final 6.2.

I intend to seek out the pain, to invite it in, to study it, to see what it has to offer, to make friends, to accept it -instead of fighting it with every step.

Often times avoiding pain has led to homelessness for the parents living at Genesis Home. They choose to continue an addiction because their fix quells the pain. They choose destructive relationships because of the pain and loneliness that self-efficacy sometimes brings with it. They choose to drop-out of school because the pain that might arise if they don't measure up.

All pain is different. All pain is the same.

On Saturday, we'll be facing the pain together.

Weekly Work-Out Wrap-Up

2008-07-25T18:36:00.003-05:00

"Nachos are a super food." - My husband at last night's Chicago Cubs game.

Since my dear friend over at Walker Runs commented that it's been a while since I last posted, here's a quick note on what I've been up to this week.

Simply put, my last post lit a fire under me and it's been a incredibly productive week of working and training. The alarm has sounded at 5 a.m. every day this week and I've dutifully- and even joyfully - completed many hours of very ambitious, force-focused swimming, biking, and running and have checked-off some huge items on my work-life list.

The challenges this week has presented have also been fodder for some great- and no doubt profound - posts that will have to keep swimming around in my head until next week, as I'm now in Chicago for the weekend, logging lots of miles around the lake.

When is Now

2008-07-18T08:11:00.003-05:00

"Wherever you are, be there totally. If you find your here and now intolerable and it makes you unhappy, you have three options: remove yourself from the situation, change it, or accept it totally" -Eckhart Tolle, The Power of Now

I’ll wait until…

Next week, I’ll…

Everything will fall into place when….

I’ll do that when….

I’m finding myself procrastinating.

At work, at home, in training, with fundraising, amid the little annoyances and the big dreams alike, I’ve been putting things off, endlessly re-reading the to-do list, mentally re-configuring training schedules – and somehow thinking that IT will be somehow better or easier or make more sense (and that I will somehow be better, faster, smarter, more worthy?) when…..

Then on Friday morning, during our long run, my Sage Endurance teammate Claire reminded me that ‘when’ is always NOW.

Now is always the moment in which we are creating the life we’re leading and now is always the moment in which we have the opportunity to create the life we want to lead. It’s always now. Basic and profound.

As our coach reminded us of in her recent blog post, even when we know this truth, it’s so easy to forget it as we putter away minutes, mark the 9 to 5 cycle, and watch weeks click off the calendar never to be recaptured.

Mix this procrastination with a hint of questioned confidence and it becomes a self-feeding cycle. For me it's been:

In the office: I won’t raise that idea because I don’t yet have it all figured out. But somehow there’s always more to figure out.

Thinking of racing/ life/ professional goals: I can’t do that job, distance, speed, title yet because I might not do as well as I want to. But, somehow, I always want to do better.

Really pushing personal limits in training: I’ll wait until next week when I’ll have more sleep, time, mental preparation to really go for it. But, somehow there’s always more I need to do.

For some of the single moms living at Genesis Home, I bet it's similar: I’ll look for that job, complete that school application, deal with my emotional issues later, when I’m really, REALLY ready. But, somehow I could always be more ready.

Well, not this week.

For me, for this week, my answer to question of when is going to be NOW.

In my training, in my work, in my life. It's now. Everyday that I get up and do the work and live each moment of the life I want, it becomes more true.

Best Practices

2008-07-15T09:02:00.002-05:00

“Success is simple. Do what's right, the right way, at the right time.” - Arnold Glasgow

Over the last two years, I've learned a lot about endurance sports best practices. From heart rate training to functional strength work to plyometrics, I've become a student hungry for the the information that will most effectively and efficiently help me reach my goals.

Those working to end homelessness also care a lot about best practices -- and, according to Genesis Home Executive Director Ryan Fehrman, those best practices are changing. Read his thoughts below.

A “Turning Point” in the Fight to End Homelessness

When visitors come for a tour of Genesis Home, someone will invariably ask about the reasons that bring families to the shelter. The “cause of homelessness” is a statistic that the agency tracks for its state grant funding and over time this measure can reveal underlying trends in the homeless population. For many years, unemployment, underemployment, and domestic violence have been among the leading causes of homelessness for families at Genesis Home. The last several years have seen another indicator cited with increasing frequency: Mental Health and Substance Abuse issues (MH/SA). In 2007, 46% of heads of household living at Genesis Home reported MH/SA issues upon admission to the agency.

The paradox for shelter providers is that while MH/SA issues are clearly a contributing factor to the homelessness of both families and individuals, these same issues can make the communal nature of the shelter a less than ideal setting for housing those with special needs. Shelters have rules. They often house dozens, if not hundreds, of clients. The environment can be extremely stressful, especially so for those struggling with the twin demons of mental health and substance abuse. In the words of one Genesis Home client, “When you’re dealing with mental issues it’s extremely difficult. It’s not something you can fix quickly because it’s on the inside, and stressful situations – like being homeless – make it worse.” Out of this reality has come a new approach to addressing the needs of the homeless: Housing First.

Rather than moving clients through the traditional continuum of emergency shelter to transitional shelter to permanent housing, Housing First emphasizes that homeless individuals retain housing at higher rates when moved from non-housing directly into permanent housing with supportive services. Rather than treating housing as a privilege to be earned, housing is seen as a universal right. This new model is being promoted by the U.S. Interagency Council on Homelessness as a cheaper, more effective means of combating an age-old problem. Cheaper in that paying market-based rents for formerly homeless clients costs taxpayers less than emergency room visits, property crimes and incarceration. More effective because results show that almost 90% of Housing First clients retain their permanent housing compared to 75-80% of clients who complete the traditional continuum of care (The Housing First Program for Homeless Families: Empirical Evidence of Long-term Efficacy to End and Prevent Family Homelessness by Susan D. Einbinder and Tanya Tull, Los Angeles, CA, June 2005). Durham’s “Ten Year Results Plan to End Homelessness” embraces the principles of Housing First to emphasize the creation of new permanent housing in our community.

So what does all of this have to do with Genesis Home? A lot.

Over the last two years, Genesis Home has taken steps to incorporate Housing First principles and best practices into its programming. Admissions have been streamlined to allow for faster entry into Family Matters. Housing assistance for rental and utility deposits is provided to graduates to expedite their placement into permanent housing. The agency’s mission statement was revised to emphasize the importance of “housing” over “shelter”. But the biggest step that the agency has taken over the last two years was the addition of its Turning Point program in late 2006.

Turning Point serves homeless families that have a head of household with diagnosed mental health, substance abuse, or developmental disabilities. Often two or more of these conditions are co-occurring. Funded by a grant from the Department of Housing and Urban Development, Turning Point supports five scattered-site permanent housing units serving five families in local apartments. Clients work or attend school while continuing to receive supportive services and case management from Genesis Home’s Family Services Coordinators. Client families work with specialized providers to address their disabling condition while Genesis Home staff assists clients in securing employment, attaining educational goals, locating quality child care, and maintaining residential stability. Several families have been referred from Family Matters directly into the Turning Point program. In the words of one current Turning Point parent, “I’m still working with my case manager. She has helped me maintain the discipline I learned at Genesis Home. Today, everyone notices a difference in me and my son. We’re ourselves again. My son is back to being a happy, normal little boy.”

It is clear that Turning Point is helping some of our community’s most vulnerable and at-risk families. While permanent housing is a new direction for the agency, the program taps into the agency’s expertise in serving families while moving the agency closer to a true Housing First model. While the approaches are different, it is striking to see the similarities between the families at Turning Point and the families in Family Matters. Both groups are working to create better lives for their families, and both have realized that they need help to make their dreams a reality. While Turning Point marks a new chapter for the agency, it is an endeavor consistent with the mission and vision of Genesis Home’s founders: To make homelessness history for families in Durham.

You Can Work at Genesis Home

2008-07-14T13:56:00.003-05:00

Looking for a way to really try to end homelessness?

Genesis Home seeks candidates for a full-time Director of Housing Services.

Genesis Home works to end homelessness for families with children and for young adults by providing housing and supportive services to foster independence. Since 1989, the agency has provided a safe, stable place where families can come together, rebuild their lives, and prepare for permanent housing in the community.

Genesis Home has been serving families in Durham for almost 20 years and is working to strengthen its ability to support families moving out of homelessness. The Director of Housing Services will supervise and support two full-time and 10 part-time staff members of the housing services team, assuring that the team works collaboratively and in the best interest of Genesis Home residents. A key responsibility of the Director of Housing Services will be leading staff in a collaborative planning process to identify ways to continue building on Genesis Home’s strengths and addressing the gaps in its current service delivery model. Following this planning process, the Housing Services Director will be accountable for designing, implementing, and evaluating programmatic structures necessary to provide consistent service delivery based on a sound set of principles. Further, the Housing Services Director will maintain compliance with all regulatory/funding requirements associated with housing services and assure the facility is secure and safe for all residents. The new hire may also have therapeutic responsibilities associated with program clients displaying MH/SA/DD-related disabilities.

Genesis Home seeks a Housing Services Director with the following attributes:
- Strong commitment to and passion for the mission of Genesis Home.
- Demonstrated ability to supervise staff in a way that is empowering and committed to staff development.
- Experience and familiarity with the issues facing homeless families.
- Knowledge of local resources available to families and children.
- Demonstrated ability to relate to culturally diverse staff and residents.
- Experience with service strategies related to mental health treatment, substance abuse and recovery.
- Ability to work as part of a team of service providers.
- At least five years of progressively responsible work experience with homeless families or a similar population.
- At least five years of work experience with organizations providing direct services to disadvantaged populations.
- Flexible, creative, and possessing a sense of humor.
- College degree and/or equivalent work experience required. Graduate degree or equivalent experience preferred.
- Basic computer literacy including proficiency with MS Office software.
- Ability to communicate both orally and in writing.
- Ability to communicate in Spanish, both orally and in writing, is desired but not required.

More detailed information about Genesis Home is available at our website: www.genesishome.org.

The position requires the ability to work evening hours and some weekends. Genesis Home offers flexible work scheduling to accommodate the needs of parents and caregivers. The salary range for this position is comparable to other direct service organizations of our size. Starting salary ranges from $35-$45,000 depending on experience and educational attainment.

Review of applicants will begin immediately and the position will remain open until filled. To apply, please send a cover letter, résumé outlining experience and skills, and references via email to ryan@genesishome.org . No calls please. Genesis Home is an Equal Opportunity Employer.

Acceptance

2008-07-14T08:15:00.005-05:00

“Why do you stay in prison / when the door is so wide open? /Move outside the tangle of fear-thinking. / Live in silence.” - Jalal ad-Din Rumi

Last Friday's long run was by far the most unpleasant one I've had in a long, long time.

The alarm went off early. I was recovering nicely from my cold, but still tired. The humidity was approximately 157%. I begrudgingly headed to the Duke cross country course, took a deep breath of the soupy air, turned my iPod way up, and started putting one foot in front of the other.

The rolling course was particularly hard; my pace was particularly slow (not to mention I was immediately soaking wet); and I was angry -- at myself, at the day, at the weather. With every step, I was fighting. The harder I fought, the more I obsessed about all of the things I couldn't control, the louder my negative self chatter got, the tougher the run became.

C'mon Rob, you know better than this.....

Then, at the beginning of Sunday's swim, I felt a similar grumpiness: This warm-up has too many drills. I hate drills. 200 repeats? Yuck. This is not gonna be fun. Why did I wait so late in the afternoon to to this. I hate afternoon workouts.

Then, I remembered my goals for the rest of this year. I stopped fighting and chose acceptance. Immediately, the workout started to fly by.

Families new to Genesis Home often go through a similar process. They come into the program knowing that a lot needs to change in their lives, but the structure, rules, expectations are all new -- and sometimes pretty tough to swallow. The families that are most successful in moving themselves out of homelessness are those that accept all that Genesis Home has to offer.

Sick Days

2008-07-10T08:24:00.002-05:00

“The first wealth is health.” - Ralph Waldo Emerson

Well, I came back to work and promptly got sick. I won't speculate on any not so subtle potential meanings there, but it has meant that I've skipped several workouts this week. Instead of getting frustrated, I'm choosing to see it as an opportunity to practice my adaptation skills - crucial in multi-sport racing, right?!

The last couple of days have also reminded me of how grateful I am that my employer provides excellent health benefits, including medical and dental insurance and paid sick leave. Did you know that lack of health insurance is the leading cause of bankruptcy in our country? Because of this, a health care crisis is often a contributing factor in family homelessness. A family member becomes ill, the family has limited or no health insurance, the family member doesn't have paid sick leave, work is missed, bills pile up, and ...

Genesis Home sees this situation play out all too often. Nearly half of North Carolina's workers, 1.6 million people, lack a single paid sick day.

Thankfully a group of organization here in North Carolina is working to change the story. This broad coalition has come together to form the NC Paid Sick Days Campaign, which is pushing for passage of The Healthy Families, Healthy Workplaces Act, to provide North Carolina workers with up to seven paid sick days annually. You can learn the facts HERE.

Governing to End Homelessness?

2008-07-09T11:15:00.002-05:00

"Poverty is everyone's problem. It cuts across any line you can name: age, race, social, geographic or religious. Whether you are black or white; rich, middle-class or poor, we are ALL touched by poverty." -- Governor Kathleen Blanco, Louisiana

Can a governor end homelessness?

The LA Homeless Blog asks that question of current San Francisco Mayor Gavin Newsome. I had the opportunity to hear Mayor Newsome speak at a conference last year. He was late to give his speech because he was chatting with a homeless man in front of our hotel.

I wonder what North Carolina's current gubernatorial candidates- Bev Perdue and Pat McCrory- have to say about ending homelessness?

Back to Work

2008-07-07T15:09:00.002-05:00

"I don't wait for moods. You accomplish nothing if you do that. Your mind must know it has got to get down to work." - Pearl S. Buck

Nothing like the alarm going off at 5:30 a.m. and knocking out two hours of speed work in the pool and hill repeats on the road before heading back to the office after two weeks away to alert one to the fact that vacation is OVER.

Today's the first real test of that recommitment!

Freedom is....

2008-07-04T08:55:00.003-05:00

"Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed - else like a flower cut from its life-giving roots, it will wither and die." ~Dwight D. Eisenhower

Knowing that given enough time (and food!), my own two feet could take me anywhere.
Thinking about cadence and heart rate and electrolytes, instead of worrying about paying rent, feeding my kids, and making it to my next paycheck.
Running unafraid in a neighborhood free from violence.
Sleeping in on a day off thanks to the service of others.

Dedication

2008-07-01T09:52:00.002-05:00

“True strength lies in submission which permits one to dedicate his life, through devotion, to something beyond himself.” - Henry Miller

This morning I said goodbye to my baby sister, Holly, as she left home to enroll at the United States Naval Academy.

Triathlon requires commitment. Ending homelessness requires devotion. But I have learned dedication from Holly. She had a dream and today it comes true as she begins Plebe Summer.

This month, early morning alarms, long, hot runs, and endless yards in the pool are dedicated to her.

Weekly Workout Wrap-Up: Pure Enjoyment

2008-06-29T08:34:00.002-05:00

“You must not know too much or be too precise or scientific about birds and trees and flowers and watercraft; a certain free-margin, and even vagueness - ignorance, credulity - helps your enjoyment of these things.” - Henry David Thoreau

Week 1 of my first ever two week vacation is coming to end. I've spent the last eight days in the mountains of far western North Carolina : exploring rocky outcrops high up on the surrounding ridges, swimming at the base of waterfalls, watching birds nest, sitting quietly as storms roll in across the lake, hugging 400 year old trees, eating and drinking local deliciousness......oh, and training for my first half-iron triathlon!

Technically, this week was Base 3, Week 1 in my annual training plan. However, the week can more accurately be described as Pure Enjoyment. Lots of hill running in a gorgeous setting supplemented by long and short day hikes, open water swimming almost every day (some for training purposes, some for only play!), home yoga practice out on the deck overlooking the lake, and biking - on my trainer because the hills around here are little too beyond category for me! - to my heart's content.

By the end of today, I'll have put in over 13 hours of training this week -- and have never felt better!

Recommitment

2008-06-25T08:55:00.004-05:00

“Commitment unlocks the doors of imagination, allows vision, and gives us the "right stuff" to turn our dreams into reality.” - James Womack

Auld Lang Syne has been running through my head for the past couple of days.

Yes, I realize that it's not officially time to celebrate the end of one year and the beginning of the next, but between transition week, the summer solstice, the time for reflection that vacation has offered, and the beginning of my half-iron training program, it sure feels like it to me. So in that new year spirit, I'm reflecting on my 2008 training thus far and recommiting to my goals for the year.

First, the reflection. Here's what I sent to my coach when she asked me to think about the last several months:

In short, I'm very happy -- with my training, my physical and mental progress, and the balanced way in which I've been integrating training and racing into my life this year. I have a deeper appreciation for how progress works -- it's slow, it's baby-steps (forward and backward), it's not always linear, then it's a breakthrough, then it's slow, then it's baby-steps.... Perhaps most importantly, I'm having a lot of fun!

This made me smile:

I dug into the email vault and pulled out this message I sent to Ray after the Endurance Challenge Tri in 2006. Taking place 2 weeks after my first tri ever, this was my 2nd multisport event: The distances were 500m swim (pool), 16mi bike (on my old mountain bike), 3.1 mi run

Email to Ray:
Swim 13:24

T1 1:05

Bike 1:05:16

T2 0:46

Run 35:40 (What! I haven't run 3 miles that slow in a LONG, LONG time)

Age Group 17 out of 18

Overall Women 137 out of 154

Well, if nothing else, I was happy to meet my goals (finishing under 2 hours, not crying and not throwing up) and feel like I have a good starting point to build on for next year:)

Feels pretty great to realize that a tough 5K two years ago was 35 minutes and a tough 5K last weekend was 28!

And now, the recommitment.

When I step up to the start line in November, I want to know that I have done everything I could to reach my goals.

First, I'm recommitting to the work I need to do on fundraising front. I'm over half-way to raising $7,300 to support the programs and services Genesis Home provides for families moving out of homelessness and into independence. As we all face the current realities of higher fuel and food prices, organizations like Genesis Home often see decreases in charitable donations at the time when they need them most.

Over the next few weeks, I'll be re-contacting folks who have previously expressed interest in Tri to End Homelessness and working on expanding our circle.

I hope that you'll help by:

- Making a donation directly to Genesis Home

- Asking your employer to become a sponsor

- Shopping at the Tri to End Homelessness store

- Passing this blog address on at least 5 other people and asking them to learn more.

- Joining the Tri to End Homelessness cause on Facebook

Second, I'm recommitting to giving my all during each workout. I want to wake up each day and be grateful for my body; for the opportunity to singularly focus on me when I'm on the bike, in the pool, and on the run; for the support I'm receiving from my family, my friends, and my coach. I want my training - even on the tough days- to be an expression of that gratitude.

Giving my all during these next four months of training means committing to spending more time this summer swimming in open water, welcoming the track sessions I know await, and seeking out new ways to work on my overall strength. It's saying I LOVE CORE / HILL / FORCE WORK! - instead of dreaming up creative excuses for skipping /shortening / adapting it.

Third, I'm recommitting to the nutrition and sleep needs that this type of training requires in order to produce results. It's a waste of the time my training takes from other aspects of my life and the support that others are providing, if I don't supplement all those yards and miles with the right fuel and sleep. Saying yes to early bedtimes only makes the early alarm clock easier to heed. Saying yes to whole, colorful, balanced food and the time it takes to prepare it - and no to the second helping of dessert or wine or chewy, chocolatey goodness sitting on the receptionist's desk in my office -- will only help me come November 1.

Fourth, I'm recommitting to mental preparation. The more yoga I practice, the more intentionally I focus on my breath, the more time I spend sitting quietly and watching my thoughts pass by, the better prepared I am for my races - and more importantly, my life. Over the next four months, I will carve out time each day - even if it's only when I'm sitting in the car waiting for the light to change - for meditation.

Those are my process goals for the remainder of my 2008 season. Yes, I have some time goals too for each of my upcoming races - and perhaps I'll share those in the weeks and months ahead -- but for now, I'm recommitting to the inputs and having faith in whatever outcomes those produce.

Vacating

2008-06-22T08:53:00.003-05:00

"Clarity of mind means clarity of passion, too; this is why a great and clear mind loves ardently and sees distinctly what it loves." - Blaise Pascal

Transition week is ending nicely. It's 9:54 a.m. on Day 2 of my two week vacation. I'm still in my PJs, drinking coffee, over-looking a serene mountain lake. Ryan has left the chaos of Genesis Home behind and we're both enjoying some much needed down time from work.....leaving much more time for play!

Exhale......

Transition Week

2008-06-18T08:24:00.004-05:00

“The interval between the decay of the old and the formation and the establishment of the new, constitutes a period of transition which must always necessarily be one of uncertainty, confusion, error, and wild and fierce fanaticism” - John C. Calhoun

It's transition week in my training! After spending the last five months working on speed and building to Saturday's race, I have this week off. Specifically, my coach said the following:

This will be a transition week. Work out only as you like, and keep EVERY effort light and fun. There's certainly no need for weights this week; yoga, sure. Take a little time to reflect on the first half of the season and to think about just what you'd like to target as goals as you work toward B2B.

In the spirit of reflection and recommitment, I've taken time each morning for seated meditation. I sit. I breathe. I notice when my mind tries to chatter away. I attempt to let the chatter float on by. I notice when it resists. And I breathe some more.

Monday was glorious. I slept in. I read the entire paper and enjoyed two full cups of coffee with my husband. I sat for 10 minutes. I got to work a little early and was productive and then arrived at my evening yoga class completely relaxed.

Nirvana here I come.

Tuesday was good and more of the same. I took an easy 30 minute run around my neighborhood - no heart rate monitor, iPod blaring -- and then sat for 15 minutes with a mind that was a bit more chatty than the day before.

When IS that alarm I set going to go off?!? Hmmmm.....

This morning, I woke up before my alarm at my usual "I have a crazy day and need to get my workout(s) in" early morning hour. Tossed and turned. Felt antsy. Puttered around the kitchen. Debated whether or not I should go to pool. Puttered around a bit more and pulled out my yoga mat. Practiced for a solid 30 minutes, resisting the desire to do anything that felt particularly physically challenging, and then sat for another 15 minutes.

Oh, that felt good. I'm comfortable sitting now. Breathe. It's been a wonderful first half of the year. Saturday was so hard -- but so motivating. Breathe. What are my goals for the rest of the year? Do I need to do laundry tonight? Breathe. Breathe. Is that meeting today or tomorrow afternoon? Why did she say it THAT way? What did he mean when he said....? Breathe. Breathe. I'm going to lose endurance!! And speed!! What if I lose motivation? It's nice sleeping in. Wait - what if I gain weight!? I should have gone to the pool. Stop being silly. You KNOW better than this. Wait, wait, wait, no judgment, remember - just notice. Breathe. Breathe. Grrrrr..... Breathe.

Ah, transition week.

It's Not Sexy

2008-06-17T09:57:00.002-05:00

"Homeless people had always scared me....Finally, grudgingly and nervously, I embarked on what I hoped would be a one-time mission. Instead, it became a labor of love that changed my life." - Danielle Steel

I'm drawn to working to end homelessness for the reason that many folks prefer not to think about it: It's not sexy. It's not easy. It's hard.

Homeless folks are generally not cute, fuzzy creatures. It's easy to blame them for their dire circumstances since, almost always, their own personal, messed-up choices have led them to the streets. They take one step forward and twenty-seven steps back. They can be mean and ungrateful and hard to love.

...and yet, the folks working at Genesis Home do. I do.

There, but by the grace of God, go I.....

Romance novelist Danieelle Steele knows all about how to turn our desire for that which is pretty, sexy, and easy to love into dollars, but she's recently come out about her work to end homelessness. Read all about it HERE.

Race Report: Enka Biltmore Sprint Triathlon

2008-06-15T06:15:00.007-05:00

"It is not the critic who counts, nor the man who points how the strong man stumbled or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly...who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, at best, knows the triumph of high achievement; and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat." - Teddy Roosevelt

Well, Saturday's race wasn't quite that dramatic, but this quote came to mind during the run! Here are the details:

Pre-Race
After a wonderful Friday night dinner with my family in Asheville, I tossed and turned a bit the night before the race and was wide awake before the alarm went off at 5 a.m. I generally become a classic, type-A triathlete on race morning and got to the race site with PLENTY of time to spare -- along with about 100 other classic, type-A, early-bird triathletes!

Once I arrived on site, I was very calm. The location was beautiful, check-in went smoothly, I was assigned a good bike rack position, and I didn't even have to wait in line at the port-o-potty! All was right with the world.

After setting up transition, my brother-in-law Dave (who was also racing) and I headed out to warm-up on our bikes. As we made our first turn on the bike course and began to climb, I thought, "Hmmmm......course description didn't say anything about a climb out of transition." Little did I know then that the words "Course description didn't say...." would be constantly in my head for the next two hours.

After a quick bike and run, we got good luck hugs from family (where we realized that our camera had dead batteries...but you can see a full gallery HERE and pictures of Dave and me in this post are by Asheville Citizen Times Photographer Jon Fletcher), headed to the water, and got ready to roll.

THE SWIM
Perfect open water swimming conditions. Clean, sandy bottom lake surrounded by a backdrop of the Blue Ridge Mountains and bright blue sky. Water temperature of 81 degrees, so no wetsuits allowed.

Just as I had intended, I stepped right up to the front of my wave and took off when the horn sounded. No holding back on the swim this year! The start was very, very crowded and I took my fair share of bumps, kicks, and grabs -- and gave an unintentional few as well. Nevertheless, I remained very calm and simply focused on my breath, form, and sighting.

The course consisted of three legs: Less than 250 yards to the first buoy, left turn, ~ 250 yards to the second buoy, left turn, ~300 yards to home.

Overall, I was very pleased with this my first open water swim of 2008. I felt strong and I sighted very well on the first two legs, getting a wee bit off on the third. Given that I wasn't really winded when I came out of the water, I could have pushed harder, but overall a great day in the water for me -- and my fastest open water swim yet!

750 yards
16:57

T1
Why isn't there an event that just consists of transitions? I could really dominate that one! Oh well....

A quick run on sand, grass, asphalt, and tennis court to my bike. Glasses, helmet (an aero helmet on loan from my coach -- a first for me), shoes, bike - GO! 59 seconds later I was riding.

THE BIKE
Here's what the course description says about the bike:

The 17.5 mile bike leg will be challenging, providing athletes with a steady mixture of climbing, descents and flat terrain. There are nice climbs at the 3 and 11 mile marks that will separate the field.

Reading it now, I'm thinking, well I guess that's technically accurate, but I would describe it a bit differently:

This race may be a sprint, but if you do not regularly ride in the mountains, this very well may be the hardest bike ride you've ever done. Prepare yourself. The constant climbs are briefly interrupted with screaming descents where your breaks will squeal and you may question your ability to remain upright. You will not find a rhythm. Instead you will either be wishing you had a baby chain ring or maxed out on your big ring, hanging on for dear life. When you see the words SLOW DOWN NOW spray painted on the road, take heed. Practice your descending turns now, because on race day, if you do not find the right line, you will either lose all of your momentum and face another immediate, mentally exhausting climb without the right gearing -- or you will fly off of the road. And yes, there are serious climbs at miles 3 and 11 -- but you will be so tired by the time you reach them, that it won't even register that these are the climbs you thought you prepared for.

Having said all of that, I am quite proud of the way I handled the bike. It WAS the hardest ride I've ever done. Even though it was not what I expected, I stayed mentally in the game and worked my mantras-- both when I was going 36 mph and when I was going 6 mph. I truly raced, playing cat and mouse with several gals in my age group for the first third of the ride before I got angry, said "Enough of this (insert the expletive of your choice)," put the hammer down, and left them for good -- on a hill. I was determined to have an average speed of at least 17 mph -- and just got it, averaging 17.2.

I was SO happy to arrive at T2 -- diaphragm cramping, tight hamstrings, parched throat, mental exhaustion and all. After coming out of the water 11th in my age group, I was ranked 6th at the end of the bike.

17.5 miles
1:02:09

T2
I was there for 44 seconds. It was a blur. Here's a great picture of Dave approaching T2, textbook style.

THE RUN
Coming out of T2, I grabbed a cup of water from the first aid station and threw it over my head in an attempt to clear the bike from my mind. Didn't work. Instead I spent the first mile obsessing about the bike and not focusing on the task at hand. By the time my head cleared somewhat and my legs came around, I hit the massive - as Dave called it "slap in your face"- hill at mile 1. It was demoralizing -- but I kept repeating "small steps, big arm, small steps, big arms" and sloooowwly made my way up.

The rest of run was on beautiful trail around the lake -- and I had plenty of time to notice the scenery, as my legs just wouldn't work. I saw mile 2 and knew that I wanted to speed up. Unfortunately, no juice to be found. Instead, I thought about cadence and kept my head up as 4 gals in my age group passed me. Ugh.

Rounding the last turn for home, Ray was waiting and said, "C'mon Rob, I want to see something!" I scowled, gritted my teeth, and powered the last 45 seconds to the finish line. Slowest 5K in a long, long while, but very happy to be done.

I walked straight through the shoot, back into the lake and sat down.

3.1 miles
28:55

THE BOTTOM LINE
A real test in a beautiful setting. An improved swim. A strong bike. A tough day on the run. More muscular endurance work to do. More mental training, "clear the mechanism" attitude to cultivate. A fun day -- by the end!

Oh, and a GREAT post-race lunch for athletes provided one of my old Asheville favorites!

Overall Results
1:49:42
AG: 11/21
Women: 34/92

My Intention: Race Like This

2008-06-10T08:04:00.003-05:00

"The body achieves what the mind believes." - Bree Wee, Professional Triathlete

As part of preparation for Saturday's tri, my coach suggested that I visualize each part of the race and write my race report NOW.

How do I want to feel before, during, and after?
What technical and emotional pieces do I need to remember?
Where will I struggle and how will I respond?

So, in that spirit, here's how I intend to race this weekend:

Pre-Race
I’m calm. I’m prepared and I know it.

My mantras for the race are:
- Be efficient.
- Trust your strength.
- Are you going as fast as you can right now?

I set up transition. I tape a Hammer Gel to my bike tube. I note where my bike is racked in transition by counting the racks from the Swim Finish and Bike Finish.

I warm-up: bike, run, swim.

My bike is working smoothly. My legs feel springy. I feel buoyant and confidant in the open water.

Wetsuit is on. I take a gel and some water.

I repeat my mantras. I say a prayer of gratitude for the day, for my body, for the opportunity. I think about the Genesis Home families. I breathe.

The Swim
750 yards, open water, two left turns

The horn goes off and I do not hold back. I jump right in with the pack with the knowledge that I can maintain my breath and form regardless of where other people are around me.

I remember the last two weeks of race pace workouts and I know that my goal pace actually feels a little faster than I think I can sustain. But I can sustain it. I have sustained it. Go!

Find someone to draft off of. Hang on.

Pull, pull, pull, breathe, sight, pull, pull, pull breathe, pull, pull, breathe, sight. Repeat.

Smooth stroke entry, strong pull, light kick (let the wetsuit work).

I am bumped, but it does not phase me. I have become a strong swimmer. Breath and form. I am focused.

I reach the first buoy, turn left and find a quick, efficient rhythm. The yardage does not feel long because I have put in the training.

I repeat this until I feel brush the shore with my fingergtips. Pop up and skip out of the water, high knees. While running to T1: goggles up, right hand undoes the wetsuit neck, left hand unzips wetsuit, right shoulder down, left shoulder down.

Exhale.

T1
I efficiently reach my bike.

Swoosh! Down goes the wetsuit. Left leg out. Step on suit. Right leg out. Throw wetsuit to side.

Sunglasses, helmet, shoes, bike, GO!

The Bike

17.5 miles, one big loop.

I come out of transition and quickly find my rhythm. I exhale deeply, get aero, focus on cadence, and work all of the hills - up and down. I’ve learned that the bike is a strength for me.

When I reach a significant hill at mile 3, I repeat Trust Your Strength and go for it.

At mile 5, I take my Hammer Gel with a small sip of water.

I relax my grip on my aerobars and let go of any tension in my toes, feet, jaw.

For how much of the ride can I stay in my big chain ring?

If a racer in my age-group attempts to pass me, I follow (not too closely though, no drafting!).

At mile 11, I reach another hill and remind myself that this is the last significant climb. Spin, spin, spin, spin, spin.

I take in a little more water. I feel alive and fast and powerful.

I efficiently ride through the last few miles, I don’t let up. If my mind wanders, I bring it back. I say FOCUS, I chant.

When I see T2, I spin my legs out briefly as I approach the dismount line.

T2
Smooth, efficient dismount.

Rack bike. Right shoe off. Left shoe off. Right running shoe on. Left running shoe on. Race belt, hat, GO! Put hat and belt on while running.

The Run
3.1 miles, one loop, mostly gravel and packed dirt trail

Coming out of T2 should hurt. It has in every other race. But this time is different. I’m stronger and mentally prepared. My legs feel a little heavy, but I remind myself of the past few weeks’ workouts and know that I can still build speed.

This will pass in less than 5 minutes. This will pass in less than 5 minutes. This will pass in less than 5 minutes.

Trust your strength, trust your strength, trust your strength.

Cadence, cadence, cadence.

At mile 1, I reach a hill into the adjacent neighborhood and think small steps, big arms, small steps, big arms. I remember the hill in my neighborhood that I’ve been running up at the start of my last few bricks and think: Piece of cake.

I reach the half-way point and pick up speed. It’s flat. The terrain is the same as the Duke East Campus loop I run all of the time. I KNOW HOW TO RUN THIS.

I reach mile 2 and lay it all out. I notice that my mind says slow down. Instead of slowing I let out my signature, audible grunt and I GO. I pump my arms, I remember my interval runs, and I know this will be over in just a few more minutes.

Are you going as fast as you can RIGHT NOW?

I see the finish line, notice the wave of nausea, and power across the line. I’ve just run my fastest triathlon 5K.

I smile. Without looking at the clock, I know this is my best race yet

Panic No More

2008-06-09T08:02:00.005-05:00

"Doubt can only be removed by action.” - Goethe

Just over one year ago, I swam in open water for the first time. It was dark and choppy and panic-inducing. I had to focus all of my attention on simply exhaling so as not to hyperventilate. Thinking about form or sighting or speed was kind of out of the question.

Yesterday, my sister and I enjoyed over 45 minutes of open water swimming at Jordan Lake. We practiced sighting, worked on form, and simulated race conditions, complete with kicking, grabbing, and a little unintentional scratching (thanks Ray!).

I felt strong, speedy, ready for Saturday's race and pleased that not even a hint of panic entered into my consciousness. The swim gremlins are at rest. Hooray!

Genesis Home Wins Big!

2008-06-05T08:51:00.002-05:00

In the nonprofit world, winning one of the Durham Chamber of Commerce's Small Business Excellence Awards is a lot like winning your age group! It celebrates all of the work you've been doing all along and it's a public pat on the back that feels oh so good.

This morning, Genesis Home won big and was named one of two 2008 winners in the nonprofit category. These awards recognize small businesses and non profits in Durham for their hard work, creativity, innovation, financial success and community involvement.

If you're looking for an organization that is publicly recognized for success in achieving its mission and strong financial stewardship of your gifts, look no further. How about donating today?

Disaster

2008-06-03T15:46:00.001-05:00

“He who sees the calamity of other people finds his own calamity light” - Arabian Proverb

If you're like me, you've been closely following the ongoing news of the recent natural disasters in China and Myanmar. You've been sending thoughts and prayers to our fellow humans on the other side of the globe. And perhaps, you've joined in with others from around the world and given more than $70 million dollars to U.S. charities aiding in the disaster relief efforts. Times like these -- September 11, the Tsunami, Katrina -- truly remind me of how small our globe really is, the connectedness of us all, and the many, many blessings I have in my own life.

But while these enormous disasters thankfully happen infrequently, the families living at Genesis Home have confronted personal disasters on a regular basis: Choosing between groceries for the week and a tank full of gas needed to get to work, past due notices from the power company in heart of a dangerous summer heat wave, gambling on how long to wait before going to the doctor since health insurance is non-existent.

Your contribution to Genesis Home helps ensure an end to these personal disasters that, while not covered on the nightly news, are just as real as the ones we hear about.

Event Report: Gears & Cheers

2008-06-02T08:29:00.005-05:00

"How we spend our days is, of course, how we spend our lives." - Annie Dillard

Here in Tri to End Homelessness world, I've been living the good life for the past week: Super, peak workouts where I have that "this is gonna be a good one" feeling as soon as I start and can really see all of my Spring training coming together; an intense, but successful period of work during which I'm doing the part of my job I love the most; and enough time at home to get a few life maintenance items checked off my list. What more does a gal need?

This past weekend, the good life continued as I participated in Gears & Cheers - a group ride and winery tour hosted by the Grove Winery & Vineyards. The 40 mile route took us through beautiful parts of Guilford and Rockingham counties, including a stop at the Chinquapin Plantation.

I started the ride with my coach, her husband, and few other friends, and was then briefly on my own when the 40-mile group separated from the other riders. However, I love the camaraderie among cyclists and quickly joined a new group of folks who were going about my speed. Our group worked together in a paceline formation and I particularly concentrated on working the hills in preparation for my upcoming race. The company, the rest stop support, and the weather could not have been better!

I finished the route in just over 2 hours and 20 minutes with an average speed of ~17 mph -- and quickly made my way to the lunch and wine tasting tents! The good life, indeed.

Genesis Home in the News

2008-05-27T11:36:00.003-05:00

This past weekend, Ryan and I celebrated Memorial Day with a "staycation." Forget paying $4 per gallon at the pump. Instead, I relaxed by the poolside, had the time for a long ride with Ray, broke out my cookbooks for a triumphant return to the kitchen, and enjoyed dinner with friends -- and no travel recovery needed!

Reading the paper on Sunday morning, I was especially glad to be home to see this feature story on Genesis Home.

Planning to Peak

2008-05-27T08:24:00.002-05:00

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."--William Faulkner

Spring is in full swing, summer is just around the corner, and my next triathlon is three weeks away! This second tri of my season will be my first A race. I'm preparing with race-specific workouts and a bit of a taper leading up to the big day.

This week begins my first peak block in training: less volume, more intensity, sprint-focused. For example, yesterday's 1900 yard swim workout was short on the yardage, but had these words written into the plan: fast, VERY fast, FASTEST 100 yet!

This post on Tri Fuel offers several recommendations on peaking for summer races -- many of which will be incorporated into my workout plans for the next few weeks. Perhaps, most importantly, I'll be spending some quality time sitting and visualizing success.

Getting Outside

2008-05-23T15:25:00.004-05:00

"My only hope was to plug into something bigger than my pulsing mind, to flail around outside rather than within me. God can't clean the house of you when you're still in it. So I went for a walk in the hills..." - Anne Lamott, Grace Eventually: Thoughts on Faith

After hitting my half-way point in the midst of a big three week build and falling into the motivation black hole , getting outside literally - and figuratively - was I needed this week.

First, I literally immersed myself in the outdoors throughout this week's quintessentially gorgeous North Carolina spring weather: a long walk (with no training goals!) through the neighborhood after dinner, a 40-mile solo ride on one of my favorite routes through rural Orange and Alamance counties, several hours of disc golf on one of our most wooded local courses, a gourmet grilled dinner on the back porch amid the tiki torch glow. Simply glorious.

But perhaps more importantly, I let my mind and spirit outside for some play too! Loading new songs onto my iPod (thanks Ray!), adapting a prescribed workout to include some much needed yard work, simplifying my race schedule for the remainder of the year, allowing myself to simply rest all day on Monday - no guilt!, taking the time to finally finish a book that's been sitting on my bedside table for months, and just generally taking a break from reading, writing, and doing triathlon was just what the doctor ordered. I'm back now - physically, mentally, and emotionally.

Although it's literally a building with four walls, locks, alarms, and lots of rules, I think that Genesis Home actually allows the folks who live there to get outside too. It's a space where they can they can, as Anne Lamott says in the excerpt above, really plug into something bigger than their pulsing minds and get outside what they've always done, so that they can instead choose something else.

..and with that, I'm headed outside for a run!

Still Here....

2008-05-22T11:08:00.001-05:00

No posting in the last week, but I'm still here!

Working out, enjoying my rest week, focusing on my day job.

Lots of stories to come soon.

Ode to the Recovery Spin

2008-05-15T07:54:00.003-05:00

"Total rest has its place, naturally, but so does an intentionally easy workout." - Sage Rountree, Sage Endurance Newsletter, April 2008

Each Thursday morning for the last three weeks, I've hopped on my bike and enjoyed the benefits of a nice and easy recovery spin: Forty-five to 60 minutes. High cadence. Low, low effort.

I've learned to look forward to it as my mid-week break. By the end of the workout, my legs actually feel better than I think they would have had I not done anything at all. The spring is back (well, almost!) and I'm ready to take on the tempo run that awaits me on Friday!

In response to fellow blogger Tri Greyhound's Blogger Poetry Contest, here's the haiku that came to mind during this morning's spin:

Spin, spin, spin: I ride,
Leaving behind heavy legs
and finding my kick!

A Reminder of My Reasons

2008-05-14T08:39:00.003-05:00

"Most men lead lives of quiet desperation and go to the grave with the song still in them." -Henry David Thoreau

I reached the half-way point in my year full of excitement, pride, and gratitude.

I then immediately fell into a slump: unmotivated, really feeling the daily grind of my training plan, questioning how I can embrace these next 20 weeks with the same joyful spirit that have filled the first 20.

Having been here before, I know these feelings are temporary -- and will most likely be resolved by the rest week that starts next Monday -- but, to help get me through, I've been thinking a lot about my reasons.

Why am I doing this? What are my reasons for this year? Why triathlon?

Here's are the reminders to myself I wrote last night:

I crave the opportunity to push myself farther than I've ever gone before. I'm curious about how I will respond to the challenge. Triathlon allows me to be a student of this process.

Although, I'm lucky enough to have a job that truly helps to make a difference in the world, much of my average day is spent in a glorified cube, in front of a computer, typing away. When I walk into my office after a tough morning workout and leave in my running shoes, I feel like a superhero. Triathlon gives me that feeling day after day.

Thanks to being committed to training, my outside matches my inside: strong, focused, resilient - dare, I say - sexy. I'm more fit than I've ever been before. I like walking into any store and finding clothes that fit and feel good. Triathlon keeps my body - and my mind - in the shape I want.

Doing something that others may consider extraordinary - or extreme! - gives me a platform to raise awareness about an issue about which I care about deeply. Triathlon amplifies my ability to make a difference.

I've learned that it's possible to excel in areas that once seemed off-limits. Yes, we do have time to exercise. Yes, we can learn new skills. Yes, we can really improve. Triathlon gives me the privilege of being an example for my co-workers, friends, and family.

I want to show up on November 1 and race - not just hope and pray and stumble my way to the finish line. Showing up to race requires training - and some training weeks are tougher than others. Triathlon has revealed my inner athletic competitor and I like her.

This year is a gift. I may never again have this combination of time, money, and support. Triathlon helps me honor NOW.

I refuse to live a life of quiet desperation. Instead, this is one step I take every day toward a life of extraordinary. Triathlon frees my song.

Half-Way

2008-05-09T11:55:00.002-05:00

"Believe you can and you're halfway there.” - Theodore Roosevelt

As of today, we're over half-way there! Five months and 166 training hours into a 10-month campaign and $3,680 raised toward a goal of $7,300 by November 1. Thank you for all of your generosity and support.

One Genesis Home family is half-way there this week too. This week N's family graduated from Genesis Home's Family Matters Program and moved into a permanent home of their own. N is the boy I raced in honor of back in February. Out of the structure shelter life provides, now is when the family's real work to not only remain financially and socially stable , but to thrive, actually begins.

I'm feeling like this month is when my real work begins too. Like N's family, what I do over the next few months will help determine whether I'll be successful in reaching my own goals. Because I know the basics, know what I need to do, have my systems in place, I could see how complacency happens.

I just don't feel like finishing this interval. I'll just skip an extra workout this week. What harm will more helping of unhealthy food do? Why am I doing this again?

Luckily, both N's family and I have support to help us succeed in this next stage of the journey. N's family has the out-of-shelter supportive services that Genesis Home's case management staff continue to provide to new graduates. I have my family, my coach, and you!

I hope you'll help N and me make it past the half-way point by making a donation to Genesis Home.

Committing to the Backbend

2008-05-08T08:31:00.006-05:00

"When you practice backbends this way—honoring resistance, working with integrity and sensitivity—the result is not only more access to the benefits of backbends but an inevitable transformation of the elements within you that initially resisted the practice."- Kate Tremblay, Yoga Journal

This Yoga Journal article describes the experience I've often had in my yoga class. I practice yoga seeking sanctuary and can get frustrated when that peaceful, meditative place is interrupted by a pose that's just too darn hard!

The week, however, has been different. This time, I've committed to the backbend- both in the studio......

Committed to really using wisely the energy this pose takes and relaxing in any way I can.

Committed to knowing that I have enough air, strength, and patience to push up one more time.

Committed to noticing the intensity of feeling that this pose brings and sticking with it anyway.

....and on the running trail, trainer, pool lane....

Committed to sticking with a very full training schedule.

Committed to nailing my intervals.

Committed to focusing on form and heartrate when I feel tired and unmotivated.

Committed to remembering that this is a build week -- so don't back down!

Committed to my reasons.

One pose. So many benefits. Especially when it's hard.

Feeling It

2008-05-06T10:04:00.003-05:00

“All learning has an emotional base.”- Plato

All of sudden, there it was.

A good night's sleep. A normal Tuesday morning. A challenging hour-long ride on my trainer in the middle of a tough three-week build period.

...and a giant lump in my throat.

All of sudden, I was crying.

Pedaling away. Feeling the burn in every part of my legs. Thinking about the families living at Genesis Home and the work they do every day to change their lives. Remembering how far I've come in my own journey. Visualizing myself crossing the finish line come November. Getting all choked up.

That was my morning.

A wonderful reminder that all of this is bigger than me; that I do this for reasons I don't completely understand; and that, although the practicalities of training like this every day can in some ways become mundane, this experience is anything but routine.

Thank You Great Outdoor Provision Company!

2008-05-02T09:35:00.003-05:00

"Charity begins at home and justice begins next door." - Charles Dickens

I'm thrilled to announce Great Outdoor Provision Company as the latest Tri to End Homelessness supporter!

GOPC is a locally-based outfitter with 9 stores throughout North Carolina. This year, GOPC will be joining the Tri to End Homelessness team and supporting Genesis Home through their annual coat swap, special merchandise offers, and more! I'll also be making regular contributions to the GOPC blog. Thank you!!

If your company would like to join GOPC in supporting Tri to End Homelessness, please be in touch. I'll post your logo on our blog, talk about your products in my posts, and Genesis Home will highlight your support in their publications. Plus, being part of ending homelessness in our community just feels good!

Not Minding our Own Business

2008-05-01T09:49:00.007-05:00

"How wonderful it is that nobody need wait a single moment before starting to improve the world." - Anne Frank

My Tri to End Homelessness teammate extraordinaire and sister Rachel shared a funny story earlier this week that has me thinking about what is and is not our business - and how, when, and why we choose to get involved.

As longtime readers know Ray is in the first year of a very intense doctoral program and has taken this year off from racing. After an incredibly busy couple of months, capped by two weeks of stressful exams, Ray has this week off and has been enjoying returning to long runs in the woods with her dog, Laurel.

At the end of Tuesday's run, a fellow runner (and a stranger to Ray) and her dog flag Ray & Laurel down from across the street, insist that Ray remove her headphones, and proceed to tell Ray that she needs to slow down, because it seems that Laurel is not quite keeping up.

Uh, o.k.......

Now, I support ethical treatment for animals just as much as the next gal, but PUH-LEEEESE, Lady.

Or as my exact email reply to Ray read:

Are you freaking kidding me!!!!??? I mean, we're at war, we have a major election coming up, recession is upon us, and kids in schools need mentors. There are plenty of ways for this woman to get involved in her community -- without inserting herself directly into your life without invitation!

Now, I realize that this woman was probably just trying to do her part - as she defines it - to make our community a better place, but I'd like to offer a few additional suggestions for how she and all of us can truly mind our neighbors' business and get involved:

Do SOMETHING to end homelessness - -for people or animals. How about supporting the work that Genesis Home is doing everyday to end homelessness for families with kids and kids leaving foster care?
Go Vote - and get others to.
Volunteer for an organization with a mission that speaks to you.
Write a letter to the editor.
Protest.
Train for triathlons and raise money for the issue you believe in most.

Any of these will do...but, please, let my sister run in peace.

Lost Excuses

2008-04-29T13:10:00.003-05:00

"For many people, an excuse is better than an achievement because an achievement, no matter how great, leaves you having to prove yourself again in the future; but an excuse can last for life."- Eric Hoffer

I've lost my excuses.

Back when I used to exercise, finding an excuse not to was a regular occurrence.

Stayed up too late the night before? Let's just keep hitting the snooze alarm. I'll sleep in today and exercise tomorrow.

Too wet, too cold, too hot, too dry outside? Who wants to run in that. I'll skip it today and hope for better weather tomorrow.

Busy day at work? I have to be at work early / stay at work late. No time today. There's always tomorrow.

During yesterday's early morning run, on a Monday, before a busy day at work, in the pouring rain, after the alarm went off very early, after I'd already swam for an hour in the dark, before I'd later practice yoga for another hour, after pre-planning all of my clothing changes, preparing my first and second breakfasts and packing my lunch and afternoon snacks, I realized that all of my old excuses are gone.

One day at a time, every day, for the last couple of years, they've disappeared. Sure, there are still days when I don't want to, when I decide to spend time with my family or friends instead of my scheduled workout, when I listen to my body and take an extra day of rest, but those are CHOICES - not excuses - and I certainly no longer make them several days in a row.

Instead of welcoming obstacles, I now find myself looking for opportunities.

Stayed up too late the night before? Feet on the ground when the alarm goes off. I can treat myself to a nap this afternoon.

Too wet, too cold, too hot, too dry? Great! I'll stay cool, warm up quickly, feel so good when it's done. What clothing combination will work best?

Busy day at work? Let's set the alarm earlier today. It will be worth it this evening. Plan ahead. Clothes set out. Breakfast made. Lunch packed. Plans for dinner....CHECK.

The families that are successful at Genesis Home also know what it's like to lose their excuses. It's making a different choice, every day. It's looking back after a couple of years and seeing those daily choices strung together. It's watching your life transform.

Race Report: Franklin 5000

2008-04-28T08:18:00.004-05:00

“Practice means to perform, over and over again in the face of all obstacles, some act of vision, of faith, of desire. Practice is a means of inviting the perfection desired.” - Martha Graham

For the third time in three weeks, I raced on Saturday. This race came at the end of a week that while restful on the training front, was full of life stressors. The good news is that all of this racing has really helped with my typical pre-race jitters and, by the time Friday afternoon rolled around, I was in good spirits, eager to have my little sister Holly visit, and ready to run.

Despite the early start time (especially given the recommendation that we pick up our packets by 6:00 AM!), the Franklin 5000 was a beautiful 5K through quintessential Chapel Hill, NC supported by wonderfully enthusiastic volunteers.

Holly and I warmed-up together and then each ran our own races. For me, the race was about continuing to practice going out hard and attempting to find my pace. I ran strong throughout and stayed mentally focused. I again taped over the readout on my watch and heartrate monitor, but after seeing the reading at the end of the race, I realized that I was not running at my lactate threshold and physically could have pushed harder. Perhaps next time, I'll try running with my heartrate visible for an extra level of accountability. Practice, practice, practice....

After crossing the finish line in 25:35, happily greeted by sound of race crew cow bells and my coach cheering, I joined in on the finish line fun and cheered in Holly and our other fellow Sage Endurance teammates out running that morning.

The cure for a tough week? A beautiful morning with family and friends (giant post-race brunch included!) A solid 5K time. Winning my age group.

Final Results
3.1 miles
25:35
Age Group: 1/10 (Yay!)
Overall: 70/206

My Intention: Let it Go & Lay it Down

2008-04-24T08:30:00.004-05:00

"What is the purpose of my life/ If it doesn't ever do/ With learning to let it go..." - Jack Johnson, Go On

.... And then, your husband makes a joke about the whole string of incidents, you get a good night's sleep, you go for a great run, and you remember what's important.

So, I race again on Saturday. This time my littlest sister Holly will be joining me in running the Franklin 5000 5K.

It's been a frustrating few days to say the least. Instead of continuing to wallow in the world of UGH, my intention for the race is to harness all of my irritation - banged-up car, forehead hickey and all -- and then LET IT GO by laying down an all out 3.1 miles on well-rested legs. Then, I'll wipe the slate clean and enjoy the next 7 weeks, building to my first A race of the year.

Perhaps I'll start living this intention right now....

You know you're having a frustrating week when....

2008-04-23T08:01:00.003-05:00

1. On the way to the pool this morning you side-swipe your own car by seriously scraping it up against the retaining wall bordering your narrow driveway.

2. Both pairs of your regular goggles break mid-workout.

3. In attempt to just get through your yardage, you pull out a pair of mask-like goggles (that leak), only to find at the end of your workout that said goggles have given you a giant forehead hickey.

4. You are just a few hours away from giving a presentation at a big conference....with a giant, red, blotchy forehead hickey. Lovely.

Did I really just say that despite external circumstances, "I can handle it - with grace"?

Breath and form. Perspective. Breath and form. Perspective. Breath and form.

Looking for the Easy Way

2008-04-22T10:19:00.005-05:00

“Life is not meant to be easy, my child; but take courage -- it can be delightful.” - George Bernard Shaw

99.99% of my life has been easy.

I was lucky enough to be born into an incredible family. School was always a breeze (well, maybe not calculus, but I made it through). I met and married my best friend and continual playmate. I've been professionally successful.

In short, there has not been a lot of heartache and disappointment. And for that I am grateful every day.

Knock on wood, knock on wood, knock on wood.

But then I started dabbling in endurance sports -- and they were/ are decidedly NOT easy for me. Not easy at all. Physically, mentally, emotionally, spiritually? Becoming an endurance athlete continues to be TOUGH.

Saturday's race and bike workout, Sunday's exhaustion, and Monday's blahs (read: skipped both workouts on the schedule) reminded me of that.

Frankly, I'm really used to the easy way. I like the easy way. I'm good at the easy way And all this running, biking, and swimming makes me confront my life when it's not easy...and that irritates me and frustrates me and brings up all of my stuff and really makes me want to throw a tantrum.

Lovely and adult, I know.

....and then I watched yesterday's Boston Marathon and remembered that there is no easy way. Not for me, not even for elite athletes, and certainly not for the families living at Genesis Home.

Instead I have to sometimes admit when something is not easy, ask for help, listen to my body, and be patient.

Elite athletes, like the Boston women's 2nd place finisher (by a record 2 seconds!) Alevtina Biktimirova, have days when they give it their absolute all -- and it's still not enough.

And Genesis Home families have to truly take it one day at a time in order to transform their lives for good -- instead of changing them just for now.

Nope, not easy. Not gonna be. Find a way to be o.k. with it.

A Tale of Two Race Reports: Wondergirl 5K

2008-04-20T08:19:00.008-05:00

"It was the best of times. It was the worst of times." - A Tale of Two Cities, Charles Dickens

This Saturday my string of Spring races continued with the Wondergirl 5K. Capping off the end of a three week build, I looked at this race from two different perspectives. Here are a few notes from the day.

The Best of Times

Meeting fellow Team Stayput teammates! These gals have some BIG goals for the year. It's going to be inspiring to follow their progress.

Representing Goody at the Wondergirl Festival's Happy Hair Station.

Helping hundreds of elementary school-aged gals get the hair ready for their first 5K race.

Cheering on these same gals as they approached the finish line -- some with smiles, some with tears.

Being part of an exciting pre-race atmosphere that inspires girls to be their very best selves.

Trying out a new pre-race warm-up routine.

Having my coach there to cheer me on just a few short hours before she left for Boston to run her own little race.

The Worst of Times

How many different ways can one person feel TIRED? Physically, mentally, emotionally...CHECK. It's been a big three weeks and I woke up dreaming of the REST WEEK that lay ahead. Not exactly fuel for the PR fire!

Hilly course! Those elementary school girls made it through a tough first 5K.

Hot, hot, hot. Spring is here and the sun was out.

Knowing I had a 2-hour bike ride waiting for me at the finish line.

Running my slowest 5K in a long while: ~ 26:00 and change. Note me being passed at the line in the picture above! Oh, well...next Saturday brings another race!

Final Results

3.1 mi

26:08 (8:25 mi)

Age Group: 5/18

Overall: 109/233

My Intention: Be Example-Worthy

2008-04-17T10:45:00.005-05:00

"Setting an example is not the main means of influencing another, it is the only means.” - Albert Einstein

My spring racing bonanza continues this weekend when I run the Wondergirl 5K.

This race benefits Girls on the Run of the Triangle and will be my first race as an official member of Goody's Team Stayput 2008. I'll be lining up with hundreds of elementary-school age young gals. Regardless of my time, I intend to run a race that they and I can be proud of.

Having positive examples and role models has been and continues to be a critical part of my endurance journey. My sister Rachel was my first endurance role model. Within her I continue to see the power of simply committing - every single day - to putting one foot in front of the other. This week, my role model is Rachel's husband David. Dave just completed his first 50 mile ultrarun with incredible determination and mental toughness. More impressive than his athletic gifts are Dave's personal attributes of humility, compassion, and constant encouragement.

The families currently living at Genesis Home also benefit from interacting with folks who are positive examples in our community. Interested in being a positive example for a child through Genesis Home's after-school homework assistance program? Contact staff to learn more.

Addendum: Valdese Sprint Triathlon

2008-04-16T09:24:00.003-05:00

"Just 1 or 2 YEARS more of hard running..." - Sage Rountree

What a difference a year - and great coaching - makes!

Due to a timing malfunction at last weekend's race, I don't have completely accurate split times; however, the race organizers have clarified where transition times were added. If I estimate my transition times based on last year's averages, I'm even more pleased with my race results than I was earlier this week.

Swim (2008 / 2007)
250 yds
5:05 / 5:30 (Fastest avg 100 yd time in any tri to date!)

T1
~1:00/ 0:55

Bike
9 mi
33:24 / 38:31

T2
~1:00 / 1:01

Run
3.1 mi
26:35/27:33 (Fastest 5K time in any tri to date! )

When my coach said the quote above after a frustrating race last season, I remember thinking 'YEARS....are you freakin' kidding me!!!!!!.... I have to continue training at this level for YEARS to see real improvement. '

Turns out that one YEAR went by a lot faster than I ever thought it would. Thanks Sage!!!

Race Report: Valdese Sprint Triathlon

2008-04-13T14:54:00.008-05:00

"Happiness equals reality minus expectations” - Tom Magliozzi

Adjust your expectations.

That’s what I kept repeating to myself as the raging thunderstorm passed over Valdese, NC on Saturday morning and race organizers stopped and started and stopped and started and stopped and started my first triathlon of 2008.

I stood in line on the pool deck shivering, noticeably hungry several hours after my nutrition plan had allowed for, with tight, no longer warmed-up legs, and thought of how slick the hilly roads would be when and if I got through the morning’s swim.

Attack the bike? A solid intention given my preparation.
A realistic intention for the day as it was actually presenting itself? Maybe not.

Instead of allowing frustration to seep in, I simply focused on my breath, remembered that many more races lay ahead, provided a few tips to first time triathlete in line beside me, smiled and reframed. My new intention for the day became stay upright and safe.

THE SWIM
After the thunder and lightening finally passed, the race was on. In an attempt to at least ‘think’ myself warmed up, I did a few sun salutation half-salutes on the tiny edge of the pool deck I had to myself. Once I jumped into the pool, I thought of my water aerobics friends and moved my legs underwater - gently kicking and raising my knees while I waited for my turn to push off the wall.

And then I was off --- finally!

After a conservative and relatively uneventful 250 yards later (I was passed once in the water – don’t worry I caught him on the bike! – and passed the guy originally in front of me), I was out of the water and about to see the transition area post-thunderstorm for the first time.

T1
I tentatively ran along the wet, slick sidewalk and across the road to the transition area. My once perfectly organized set-up was thrown into disarray by the storm. Dirt, grime, and water covered my bike shoes, helmet, and sunglasses. The running shoes, visor, and race belt I would need later were also soaked and on the opposite side of the bike rack. I said “Oh, no” out loud, but quickly tried to shrug it off and get ready to ride

250 yd Swim + T1: 6:05 (Final splits not yet posted)

THE BIKE
Out of transition, I smoothly mounted my bike, after struggling during my earlier warm-up ride and realizing that I hadn’t practiced a bike mount transition since last fall…oops!

On the hill immediately out of transition, I’m certain that my heartrate immediately spiked to at least high zone 4. Thankfully, my self talk worked beautifully and I was able to bring myself down and into a smooth rhythm. Despite the downpour and ongoing spitting, light rain, I felt confidant on the road. I kept my eyes peeled and WENT FOR IT.

I took each hill as it came and stayed aero for 90% of the ride. The hills that last year seemed nearly impossible,were not at all what I remembered. I was ready and I was having a GREAT, GREAT ride.

In the last third of the course, I came upon what looked to be a steep hill. I downshifted, said “You can do this” out loud, and then the Lord’s Prayer popped into my head. I repeated it three times. When I reached the top, I realized that I had just breezed through THE STEEP HILL that nearly made me cry last year. I smiled, said a quick thank you, and knew I had conquered the worst of the course.

However, God must have a sense of humor.

I turned the corner and my chain promptly fell off.

Luckily, this had happened just a few weeks ago during a training ride. I simply pulled over, dismounted, flipped my bike upside down, reloaded the chain, flipped the bike right side up and jumped back on. Calm, cool, and collected, I was off again in an estimated less than 75 seconds.

I regained speed, rode about 1.5 miles, and then saw the slick road claim a fellow racer as he went down in a horrible wreck. He landed on his back and slid across the road, moaning. I stopped and again dismounted to see if he was o.k. A few other riders and one driver also stopped. The driver let us know that he would ensure that the guy got the help he needed, so I jumped back on my bike and let the driver know that I would send the next police officer I saw back to the scene.

Shaken up, I focused on simply getting through the short remainder of the ride unscathed. Near transition I realized that my stomach was audibly growling. I ripped open the Chocolate Outrage GU I had taped to my tube ‘just in case’ and sucked down its tasty, caffeinated goodness to prep for running.

T2
I arrived back at transition and unclipped early in order to give myself plenty of time to mentally prepare for a smooth dismount. After racking my bike, I grabbed my filthy visor and leaf covered race belt and took off.

9 mi Bike + T2: 33:24

THE RUN
I didn’t realize that my bike had been such a strong one until I started running. Then, my legs made it abundantly clear.

I focused on form and cadence, reminded myself that the bike had been my goal, and cheered for fellow racers along the course. Despite what felt to like a slowish run, I finished very strong across the line – happy and thankful that I’d successfully and safely completed my first tri of the year.

3.1 mi Run: 27:35

THE BOTTOM LINE
My most significant take away from this race is a new found confidence in my ability to remain mentally present and positive regardless of external circumstances – in triathlon and other areas of my life. Race delays, disheveled transition areas, mechanical issues, bike wrecks….challenges with my job, arguments with my husband, frustrations in the grocery line…. I CAN HANDLE IT, with grace.

I’m also incredibly pleased with my overall race results. In sum, I cut 6 minutes off of my time from last year’s race. 6 minutes!! In one year!! When the final splits come in, it's possible that I may have PRed each part of the race.

I also placed FIRST in my age group for the very first time. If I'm honest, THIS was my super-secret goal. Because rankings are truly not within my control, I really hesitated to think it, let alone say it out loud. But for a gal, who NEVER thought she would be first in ANY way, in ANY athletic event, this small note is very, very satisfying. I'm now set to race the full Try Sports Development Series and see how my overall rankings add up.

Perhaps best of all, I won an Ipod Shuffle in the post-race prize drawing!

These are the kind of results that provide serious motivation as I look forward to months ahead.

Special thanks to my dear friend and Burke County native Emily who provided excellent support and hospitality pre, during, and post race! What a fabulous way to start the season.

Total Time: 1:07:02
Age Group: 1/ 13
Women: 11/ 79

ADDENDUM

Do More than Tri

2008-04-10T16:19:00.002-05:00

“Bad politicians are sent to Washington by good people who don't vote.” - William E. Simon

Giving to charitable organizations like Genesis Home that are meeting our neighbors' daily needs is incredibly important. Homelessness ends when folks have the skills and support they need to be permanently independent -- and Genesis Home provides those things to families every single day.

But, homelessness also ends when we have humane, forward-thinking, prevention-based public policies. Those policies are created by the folks we elect and - perhaps even more importantly - the folks we allow others to elect for us.

Just a few short months ago, I never thought that presidential primary fervor would come to North Carolina. Lo, and behold, it has!

So...loyal, dear NC readers: WE CAN DO MORE THAN 'TRI' TO END HOMELESSNESS.

We can register. Learn about the various candidates running for office this year. And VOTE!

In order to vote in the May 6 primary, folks need to register by THIS FRIDAY-- OR register on-site during the early voting period. Everything you need to know can be found HERE.

My Intention: Attack the Bike

2008-04-09T10:27:00.003-05:00

"What makes a great endurance athlete is the ability to absorb potential embarrassment, and to suffer without complaint." - Lance Armstrong, My Journey back to Life

While I certainly hope to limit the embarrassment factor and turn the potential suffering into joy, my intention for this weekend's race is to make it ALL ABOUT THE BIKE.

The Valdese Sprint Triathlon seems deceptively simple: 250 yd swim, 9 mile bike, 3.1 mile run.

The catch? The course is nestled in the North Carolina foothills and the bike leg has hills that make you question whether the fastest route to the top might actually be getting off and pushing instead of attempting to pedal at 4 mph.

Last year, this was my first race of the season, my first tri as a newly committed endurance athlete. I had so much FUN, I placed in my age group....AND I mentally checked-out on the bike.

This year, I know the course, have a new ride , improved muscular endurance (as this morning's 1:10 worth of zone 4 bike intervals tested!), and over two years of formal yoga practice under my belt. I'm stronger physically and mentally.

This year, hills be damned. I'm going for it. I'm embracing my edge. I'm saying YES, THIS IS LIVING...and I'm hoping that my legs will follow me to the run!

Oh, Goody!

2008-04-08T08:38:00.005-05:00

“God Can Dream a Bigger Dream for you... far beyond anything you could ever imagine.” - Oprah Winfrey

Endurance sports have truly taught me that anything is possible. Sub-8 minute miles, cycling alone for more than three hours straight, swimming more than a mile just a few months after I could barely swim a lap - they've all happened. And by breaking through those athletic barriers, I've learned that other perceived barriers in my life are also illusions.

When I started this endurance journey, I CERTAINLY never thought that I would ever be a sponsored-athlete. Turns out, that's happened too! I'm thrilled to announce that I've been selected as 2008 member of Goody's Team Stayput. Throughout this season, I'll be proud to sport Goody's logo on my tri gear and (continue!) to wear their thick elastics and no-slide headbands.

Just as endurance sports have helped me mentally stay out of my own way and focus on what's possible in all areas of my life, Goody's Stayput collection keeps my hair out of the way so that I can focus on going faster and farther.

In addition to loving Goody's hair products, I'm proud of the fact that they are a national sponsor of Girls on the Run, a non-profit prevention program that encourages preteen girls to develop self-respect and healthy lifestyles through running. The Girls on the Run curricula address all aspects of girls' development - their physical, emotional, mental, social and spiritual well-being.

As a member of Team Stayput, I'll be supporting my local Girls on the Run chapter and running in their WonderGirl 5K on April 19.

Weekly Workout Wrap-Up (& Preview!)

2008-04-07T15:15:00.002-05:00

Shew! Made it through about 10 hours of training and travel last week and am SO excited about the week ahead. Here's the story:

Monday - Rocket swim & and a glorious post-work easy run in the rain.
Tuesday - Lactic threshold bike intervals and yoga core work.
Wednesday - Speed work in the pool and run with pickups.
Thursday - Two-hour bike on the trainer (serious mental training) followed by yoga and a flight to Minneapolis.
Friday - Rest / work!
Saturday - Long run in a new city followed by an easy spin in the hotel gym and yoga.
Sunday - Rest and fly home.

I'm thrilled that all roads this week lead to my first triathlon of the year! This season, I'm competing in the Try Sports Development Series. I have several specific time goals-- but also hope to really see what I can do in my age group! I can't wait for Saturday.

It's Tricky

2008-04-03T12:36:00.002-05:00

"It's Tricky to rock a rhyme, to rock a rhyme that's right on time
It's Tricky...(How is it?)
Tricky (Tricky) Tricky (Tricky)
It's Tricky to rock a rhyme, to rock a rhyme that's right on time
It's Tricky...Tr-tr-tr-tr-tr-tricky (Tr-Tr-Tr-Tricky) Tr-tr-tr... " - Run DMC

Life's a little tricky this week....and the weather isn't helping.

It's an 11 hour training week, one week before my first tri of the year, local weather has been fluctuating more than 30 degrees in a day, and this afternoon I'm flying to Minneapolis for the next three days where snow is probable.

At the start of the week, the big questions were where, when, and how to get my long ride of the week accomplished. Monday (when it was warm..raining, but warm), I moved my work schedule around to accommodate a Thursday morning ride, found two buddies to meet up with, and thought I had my week all planned. By Wednesday, the weather forecast looked horrible and my friends needed to bail. Today, I woke up and forced myself to get excited about two solid hours on the trainer. Turns out, I would have been fine riding outside..chilly, but not wet. Ugh, opportunity missed.

The good news? Run DMC is still stuck in my head (This song always makes me smile), I think I got all of my gear packed for the weekend (running shoes, tights, Hammer Gel, water bottle, hat, gloves, sunglasses,...oh, yeah, work clothes..check), and the Minnesota weather is looking up (How do you northerners survive!?).

I can't believe I joined Facebook!

2008-04-02T12:22:00.004-05:00

"Words should be used as tools of communication and not as a substitute for action” - Unknown

Well, upon the urging of a dear college friend, I have officially jumped on board the social networking train and joined Facebook. I'm already connecting with some long lost friends - and have created the Tri To End Homelessness cause page. Join here and ask your Facebook friends to join too!

Our Own Big Give

2008-03-31T14:58:00.003-05:00

"If we all did the things we are capable of doing, we would literally astound ourselves." - Thomas Edison

Have you tuned in yet to Oprah's new show, The Big Give?

It's reality show contest meets philanthropy - and a lot of ordinary folks, just like you and me, are watching and getting inspired to give their time, talents, and treasures in ways that make a difference.

I like to think of Tri to End Homelessness as our own way to participate in and inspire big giving! Thanks to your generosity, I'm nearly half way to my 2008 fundraising goal! To date, Tri to End Homelessness has generated $3,125 to support the homeless families living at Genesis Home as they take the time, learn the skills, and garner the support needed to transition into independence. THANK YOU!

Next month will mark the half-way point of my 10-month 2008 Tri to End Homelessness campaign. If you haven't yet given, will you donate today to help me be at least half-way to my fundraising goal by May 1? The half-way mark is just $525 away. Collectively, we can get there!

And it you've already given, check out these other ways that you can continue to support the work Genesis Home does to end homelessness one family at a time.

Thanks for thinking about how you can give big!

Weekly Workout Wrap-Up

2008-03-30T16:03:00.003-05:00

"It it's not fun, you're not doing it right." - Bob Basso

A certain friend mentioned that I hadn't been writing much about my weekly workouts. So, without further ado, here's a recap I've been up to.

In short: Not much. Not much training that is. After three high volume, muscular endurance weeks, today ends a wonderful rest week filled with March Madness and all of the accoutrement that accompany hours and hours of watching basketball (read: beer, nachos, pizza, feeling groggy the next day and waking thankful that the scheduled swim is very, very short).

Monday: Swim with a few descending 100s and yoga.
Tuesday: Easy peasy spin and time in the weight room.
Wednesday: Aerobic time trial run
Thursday: Swim Golf! I actually decreased my stroke count for the first time in a long while by really focusing on initiating my stroke with my hips.
Friday: Easy long run and happy hour on the back porch with my hubby, sister, and brother-in-law.
Saturday: A hour on the bike trainer in lieu of a 1.5 hour ride outside, followed by core work and pushups in my living room, in lieu of trekking to the gym. After a wonderful taste of Spring on Friday night, Saturday morning brought a return of cold, rainy weather.

In total, just under 7 hours of training. Next week, the engines rev again, I train while traveling for the first time this year, and I'll start to get very excited about my first tri of the season!

Homelessness Increasing

2008-03-29T07:42:00.004-05:00

"Injustice anywhere is a threat to justice everywhere.” - Dr. Martin Luther King, Jr.

According to this year's Point in Time count, the need for services that help end homelessness - like the one's that Genesis Home provides - is high. During the 2008 count earlier this year, 1,929 people were found to be homeless in the Triangle. That's up from 1,806 last year and 1,720 in 2006.

The good news?
Family homelessness - the kind that Genesis Home works every day to prevent - is down 11%.

I'm grateful for stories like the one in today's paper about the different approaches to ending homelessness in our community and the one in this week's Philanthropy Journal highlighting our Tri to End Homelessness campaign.

But for me, the real story - the root cause story of the week - is the one about fellow Durham resident Mildred Cannady who is most likely going to lose her home due to foreclosure. Until we as a community stand up for real affordable housing, the homeless number will continue to rise.

When Slow is Hard

2008-03-26T11:44:00.005-05:00

"Our job is to help folks slow their lives down to less than 120 mph so that they can really take a look around and make change." - Colleague at a local homeless shelter

After three very busy work and high volume training weeks, I've been enjoying this week of rest. As has become a rest week tradition, I ran an Aerobic Time Trial (ATT) on Wednesday morning. During this type of run, we control the distance and heart rate and see what happens to time. Ideally, my aerobic capacity is increasing, which means that I can run the same distance at the same level of exertion in less time.

For my regular ATTs, I've been doing a ~1.2 mile loop at my high zone 2 heart rate. This week, I really struggled to run slowly - to not push the pace and therefore my heart rate above where I was trying to keep it. For a gal who before last year was quite content to simply plod along slow and steady, this was a shocking - and frustrating - experience.

I've been working so hard on teaching my body how to red-line and hold, that backing off has actually become a real challenge. Perhaps not a more difficult challenge, but a very different challenge none the less. Just as a colleague who works at a homeless shelter in Raleigh said in the quote above, when I slow down I have no choice but to REALLY pay attention. I notice the effort, I notice my form (or lack there of), I get bored.

Just like the families at Genesis Home, I know that it's by going slow that we get faster - that slowing down and taking a hard look at our lives is the first step toward change. But KNOWING and DOING are very different things.

Local Events

2008-03-25T15:03:00.002-05:00

Speaking of how great the Tar Heels are.....

Check out the informative local events that are taking place in Chapel Hill as part of Poverty Awareness Week:

March 25: World Premiere of "Change Comes Knocking," a film about the NC Fund, an anti-poverty organization called the North Carolina Fund that confronted the issues of race, class and politics during the turbulent 1960s. Union Auditorium beginning at 7:00pm, followed by a panel of speakers.

March 26-27: 24-hour HUNGER FAST begins at 6:00pm Wednesday and breaks at 6:00pm Thursday with a free dinner at the BOX-OUT in the Pit . Sign up in the Pit from 10am-4pm or in front of the post office on Franklin St. from 10am-2pm. BOX-OUT will feature live music, food, panelists from Washington, DC, and the opportunity to spend the night in a cardboard box to raise awareness about homelessness.

March 26: Public forum on "Real Change from Spare Change" at 5pm in Hanes Art Center 121. Panel discussion on panhandling issues and policies in Chapel Hill. Bring one empty paper grocery bag.

March 27: The Faces of Homelessness of the National Coalition for the Homeless in Washington, DC, will present panelists made up of formerly and currently homeless individuals who will share their stories and discuss the conditions of poverty in the US. Sponsored by RHA, Hillel, and the Campus Y. Email westmm@email.unc.edu for more information.

March 28: Discussion of the conditions of rural poverty in NC led by David Dodson, executive director of MDC Inc. and keynote speaker for the 2nd Annual UNC Poverty Awareness Week. Event will take place at 12pm in the Campus Y.

Contact westmm@email.unc.edu for more information about any of these events.

Spare Change Makes a Difference

2008-03-24T14:41:00.003-05:00

“A journey of a thousand miles begins with one small step” - Chinese Proverb

Last year, I highlighted our local Spare Change Initiative that encourages folks to give donations of all sizes to organizations working to end homelessness - instead of folks panhandling on the street.

Recently, the Initiative got some serious support from my alma mater. Go Heels! If college students can make change from spare change, we all can!

Testing Ground

2008-03-23T08:48:00.002-05:00

“Learn everything you can, anytime you can, from anyone you can - there will always come a time when you will be grateful you did.” - Sarah Caldwell

Oh, cycling.

How much I LOVE you after I FINALLY get going.

How much I HATE you as I spend an hour and half trying to fix my bike computer, run around eating a handheld breakfast, gathering clothes and fuel and my tire pump and my route map and my cycling shoes and my shoes to drive in and my heart rate monitor and drive 20 miles to meet my sister and then get on my bike only to realize that I'm having a mechanical issue and have to call the bike shop to see if I can fix it before I head out on my longest ride yet of the year that will then be followed by a 30 minute run on a very warm early Spring day.

Shoo, I'm tired just writing about yesterday's workout.

Despite the chaos leading up to my 1:45 ride /:30 minute run, I ultimately had a very strong day, tried out some new nutrition /hydration plans, and learned a lot. Here are a few items that I'll be remembering as the season progresses:

My bike has screws in the back wheel bay that I can adjust to prevent the back tire from literally burning rubber. Yes, my back tire was significantly rubbing up against my bike frame. No wonder this week's trainer workouts felt so tough. Thanks for your help, Wes!
I'm going to add a double water bottle holder behind my saddle. The water bottle between my aero bars just isn't my thing.
I like the ease of liquid calories on the bike -- BUT they only work if I actually drink them.

Days like yesterday again remind me of the connections between my triathlon training and the work of Genesis Home. My Saturday long rides are effective testing grounds for races in the months ahead. I can try new strategies, make mistakes, and know that help is just a phone call away. Homeless families living at Genesis Home can do the same during the up to two years they spend at the shelter. The training they do with the support of Genesis Home staff is then put to the test when they're out on their own.

Team

2008-03-22T05:51:00.004-05:00

"Individually, we are one drop. Together, we are an ocean.” - Ryunosuke Satoro

I've never played a team sport.

Never shouted "1-2-3-Pride!" in the team huddle. Never passed the ball. Never watched the scoreboard in anticipation with my teammates beside me.

In fact, for much of my life, I've shied away from the dreaded "group work" in any form and have reveled in my independence ---my ability to get things done ON MY OWN.

Lived alone in my own apartment for years? Loved it. Developed successful community programs with my department of one? Owned it. Drove cross country with just me, my Jeep, and my CDs? Did it twice. Hiked and camped alone in beautiful settings throughout the U.S.? Any chance I could. Made my way to my local Master's swim practice? Um...Not yet.

But that's all changed now. Even though triathlon is incredibly individualized and self-focused, it's through this sport that I've discovered the power of a team.

This week, I had the privilege of working out with two of my Sage Endurance teammates. Early Wednesday morning, Natalie and I met at the pool and each knocked out close to 3,000 yards. Even though, we had different sets planned for the day, there was something incredibly motivating about simply sharing a lane, looking each other in the goggle-blurred eyes as we pushed off the wall for our intervals, and knowing that someone else knew what the other was thinking and feeling as the set got long and the sun came up.

Friday morning, teammate Claire and I met for our respective long runs of the week. Having never run together before, I wasn't sure what to expect. Would our paces be complementary? Would conversation flow easily? Would we push each other or let each other slide? In short, the run was one of the best I've had in a long time. During the first 6 miles that Claire was by my side, I learned about and was inspired by her passions and life goals, we planned for the future, we analyzed the differences in the ways women and men approach life, we talked and talked -- and we ran. Having a teammate for that first hour, made the last 30 minutes during which I was on my own a piece of cake.

I'm so grateful for these women and the many "teammates" I have in my life. It's my team that helps me remember my reasons. It's my team that calls and leaves motivating voicemail messages on my phone -- and somehow knows just the days when I need them. It's my team that calls my bluff when I want to go short. It's my original teammate Rachel who is helping me get through my longest brick workout yet of the year in just a few short hours. It's my team that is helping me meet my fundraising goal for the year, step by step. And..I'm excited to announce that it's my new team - Team Stayput - that will help me take the Tri to End Homelessness message far and wide (More on this soon....).

I know for sure that THIS TIME, I can't do it alone.

Genesis Home is that team for the families that are living there. It's the kids running through the hallways that help the parents (and the staff) remember their reasons. It's the case managers who help each family set goals that will lead to their independence -- and then challenge them to keep doing the work that make those goals reality. It's the many donors that provide the often unseen support that keep the doors open so that there's always room for the next family.

Won't you join the team that is working to end homelessness one stroke at a time, one pedal at a time, one mile at a time, one family at a time? I can't do it alone and neither can Genesis Home. Please consider making your donation today.

Race Report (Of Sorts): Kidney Kare 5K

2008-03-16T18:05:00.007-05:00

"If you can't ride two horses at once, you shouldn't be in the circus." - Unknown

Saturday's race was more like Part 1 of a life triathlon.

Pre-race
Since I decided to run the Kidney Kare 5K at the last minute, my legs and brain were pretty tired after a busy work week filled with lots of muscular endurance workouts that began at 5 a.m. Despite my intention to keep my expectations low-key, my body decided otherwise and woke me up well before Saturday morning's alarm - as per race-morning usual. I got up and- also per race-morning usual -downed some coffee, ate the first of several of the day's PB&Js, and got dressed in my Sage Endurance race wear. Then, in preparation for being away from the house all day, I loaded up my car in the Daylight Savings darkness with all sorts of gear and fuel and made my way towards Carrboro, NC

The Race (or a long run with some tough tempo in the middle)
After meeting up with Ray (my Tri to End Homelessness teammate and cheerleader for the morning), we ran 2 miles to the race site, picked up my chip, and did a few a strides. It was by far the most relaxed start to a race I've had in a long time. Nice!

I lined up with other folks who were hoping to run ~8 min/ mile. The start horn sounded and I went HARD off the line, per my coach's instructions. In an attempt to ignore my splits and really just run how I felt, I put black electrical tape over my watch. I later learned that I again ran the first mile in 7:26....and again, slowed down from there. Ah...I can just feel more muscular endurance workouts and speed work looming on the horizon.....Fun!

Soon after mile one, my Sage Endurance teammate Katy passed me looking incredibly focused and strong. I KNEW she was having a GREAT race. Meanwhile, I was questioning why on earth I had agreed to this run! I focused on cadence, counted my strides, and successfully talked myself out of walking (It will never cease to amaze me that I can run and run and run during my weekly workouts, but seriously thought about walking during this 3.1 mile run.....). One lesson from the day: Ray noted that my form looked a bit off and very heavy on my heels near mile 2.5. I probably could have found another gear if I had simply leaned forward a bit.

After crossing the finish lined in 25 minutes and change (I forgot to stop my watch and the official race results have not yet been posted), I congratulated Katy, sipped some HEED, and headed off for the rest of my run with Ray. Let's call my race results a "tired-leg PR" and move on.

"T1" and The Bike
After another 2 miles of running back to Ray's house, I quickly changed into my cycling gear, got my bike out of my car, ate PB&J #2, and headed out for an easy ride. 16 miles later I was back.

"T2" and The Rest of My Day
Home from my ride, I completed my morning with a short yoga practice in Ray's kitchen. The rest of my day entailed eating, showering, changing into outfit#4 of day, eating again, repacking the car, hosting a tea party-themed Baby Shower for 1 pregnant friend and 25 guests with Ray, Holly, and my Mom (we ate there too), and finally meeting up with Ryan for a laughter-filled family dinner in Chapel Hill (yes, more food).

14 hours later, I returned home. Exhausted and quite full.

I may not have hungered for a breakthrough run during the morning's race, but at the end of the day my appetite for life was wonderfully satisfied.

Monday Morning Update
Official race results are now posted.
Time: 25:19 (8:10/mile)
Age Group: 4/16
Women: 21/83
Overall: 70/177