Thursday, September 30, 2010
Tuesday, September 28, 2010
Be an ATHLETE!
Living an Athletic Lifestyle
Emma Nelson
What does it mean to be an athlete? Let’s consider some of the characteristics that athletes embody. Athletes are disciplined, focused, and goal and result oriented. Athletes are willing to give up behaviors, actions, relationships, and situations that are not aligned with their vision and priorities. Athletes like to surround themselves with other athletes, as well as with people who appreciate and understand their lifestyle.
An athlete approaches many aspects of her life in much the same way as she does her sport: She prepares, strategizes, evaluates, and takes care of herself so she can be stronger, faster, more precise, powerful, agile, and skilled.
Athletes must eat well and sleep enough. Athletes should minimize stress, but learn to cope with stressful situations beyond their control. Athletes conserve energy wherever they can. Athletes practice meditation, visualization, and seek clarity of mind. Athletes are role-models and leaders. Athletes balance being independent and accountable with being effective and cooperative. Athletes delay instant gratification for the empowerment of success. Athletes are tough, yet vulnerable. Athletes are aware of their limitations, but push their boundaries. Athletes seek to elevate their comfort level and push their pain threshold.
Athletes have Purpose and Passion!
Be an ATHLETE.
Emma Nelson
What does it mean to be an athlete? Let’s consider some of the characteristics that athletes embody. Athletes are disciplined, focused, and goal and result oriented. Athletes are willing to give up behaviors, actions, relationships, and situations that are not aligned with their vision and priorities. Athletes like to surround themselves with other athletes, as well as with people who appreciate and understand their lifestyle.
An athlete approaches many aspects of her life in much the same way as she does her sport: She prepares, strategizes, evaluates, and takes care of herself so she can be stronger, faster, more precise, powerful, agile, and skilled.
Athletes must eat well and sleep enough. Athletes should minimize stress, but learn to cope with stressful situations beyond their control. Athletes conserve energy wherever they can. Athletes practice meditation, visualization, and seek clarity of mind. Athletes are role-models and leaders. Athletes balance being independent and accountable with being effective and cooperative. Athletes delay instant gratification for the empowerment of success. Athletes are tough, yet vulnerable. Athletes are aware of their limitations, but push their boundaries. Athletes seek to elevate their comfort level and push their pain threshold.
Athletes have Purpose and Passion!
Be an ATHLETE.
Thursday, September 23, 2010
Been a While
I haven't posted in a while and I haven't run in a while; for a number of reasons.
I had a minor bike crash 2 weeks ago. I'm fine. But with a concussion, bruises, abrasians, and sore back, I haven't run.
I started the fall cycling programs, which have me coaching on the bike 6 days a week. I did my first strength work out in the gym yesterday (20 minutes).
Yes, I'm having trouble balancing all the "stuff" in my life; just like everybody else. Other than the crash, life is GOOD!
I'm feeling better and I'll try to do a short, easy run tomorrow. I'm starting to doubt if running 13 miles in 10 weeks is a good idea; but I'm not quite ready to give up yet.
Stay tuned.
I had a minor bike crash 2 weeks ago. I'm fine. But with a concussion, bruises, abrasians, and sore back, I haven't run.
I started the fall cycling programs, which have me coaching on the bike 6 days a week. I did my first strength work out in the gym yesterday (20 minutes).
Yes, I'm having trouble balancing all the "stuff" in my life; just like everybody else. Other than the crash, life is GOOD!
I'm feeling better and I'll try to do a short, easy run tomorrow. I'm starting to doubt if running 13 miles in 10 weeks is a good idea; but I'm not quite ready to give up yet.
Stay tuned.
Thursday, September 9, 2010
Mid-Wk 2 - 1/2 Marathon
Happy New Year to all our Jewish friends!
My 6.2 mile run on Tuesday was really hard. Andy, my husband and coach, came with me. I was tired and hot. It had been an intense few days prior. I had to stop four times during the run and I averaged around 9.25 min. mile. My goal was 8.5. Oh well! I felt very disappointed in myself. How can I ride so hard, so fast, so strong; but have such a tough time running 6 miles?! It's a very different activity. I have to give my body a chance to get used to it. My legs felt heavy. The discomfort of running is something I'm not used to. I like sprinting - 100 or 200meters and you're done. With a bit of whining, I did it. Feel pretty good about it.
I treated myself with a massage that evening. A very deep 1.5 hours. So indulgent; but so necessary.
The next day I went for a nice, relaxed bike ride with my friend and training partner Tass. Legs were screaming at me on every hill. But it's a feeling I'm really used to. Hopefully, that'll happen on the run.
Today I'll go lift some weights - core/upper body.
Friday, I'm doing the "Friday special" with the boys of Tenafly Road Dawgz. A fast pace exciting 2.5 hour bike ride. I think my next run will have to wait until Sunday in D.C. Nation's Tri.
My 6.2 mile run on Tuesday was really hard. Andy, my husband and coach, came with me. I was tired and hot. It had been an intense few days prior. I had to stop four times during the run and I averaged around 9.25 min. mile. My goal was 8.5. Oh well! I felt very disappointed in myself. How can I ride so hard, so fast, so strong; but have such a tough time running 6 miles?! It's a very different activity. I have to give my body a chance to get used to it. My legs felt heavy. The discomfort of running is something I'm not used to. I like sprinting - 100 or 200meters and you're done. With a bit of whining, I did it. Feel pretty good about it.
I treated myself with a massage that evening. A very deep 1.5 hours. So indulgent; but so necessary.
The next day I went for a nice, relaxed bike ride with my friend and training partner Tass. Legs were screaming at me on every hill. But it's a feeling I'm really used to. Hopefully, that'll happen on the run.
Today I'll go lift some weights - core/upper body.
Friday, I'm doing the "Friday special" with the boys of Tenafly Road Dawgz. A fast pace exciting 2.5 hour bike ride. I think my next run will have to wait until Sunday in D.C. Nation's Tri.
Sunday, September 5, 2010
End of Week 1 Half Marathon Training
It was a fun 4 days in the Hamptons. Didn't bring my bike since there were tropical storm warnings. I ran and swam. Swimming in the bay was fantastic. Yesterday, I did a 3.5 mile trail run in the East Hamptons. I love running on the trails. You forget you're running. And I feel like a big kid.
I'm back home in Jersey, and today (Sunday) I rode 40 miles with my friend Griff. Windy day, and some nice hills; but mostly rolling terrain. My legs are still tired from the trail run yesterday. I got to draft Griff for most of the ride. He's a strong triathlete.
WEEK 2
This week's plan calls for a 6.1 mile run (10k) on flat roads. It's been many years since I've run a 10k.
Monday - 1 mile swim in a lake at Cold Springs, NY
Tuesday - 6 mile run; gym workout (upper body)
Wednesday - bike; yoga
Thursday - Master's swim workout; bike hills
Friday - short run with intervals; gym workout (legs)
Saturday - back to school; drive to D.C.
Sunday - in D.C. with Andy to watch Team Lipstick at the Nation's Tri (Triathlon). Maybe Andy and I will do a short run and work out at the hotel gym together.
Sunday's my BIRTHDAY!
I'm back home in Jersey, and today (Sunday) I rode 40 miles with my friend Griff. Windy day, and some nice hills; but mostly rolling terrain. My legs are still tired from the trail run yesterday. I got to draft Griff for most of the ride. He's a strong triathlete.
WEEK 2
This week's plan calls for a 6.1 mile run (10k) on flat roads. It's been many years since I've run a 10k.
Monday - 1 mile swim in a lake at Cold Springs, NY
Tuesday - 6 mile run; gym workout (upper body)
Wednesday - bike; yoga
Thursday - Master's swim workout; bike hills
Friday - short run with intervals; gym workout (legs)
Saturday - back to school; drive to D.C.
Sunday - in D.C. with Andy to watch Team Lipstick at the Nation's Tri (Triathlon). Maybe Andy and I will do a short run and work out at the hotel gym together.
Sunday's my BIRTHDAY!
Wednesday, September 1, 2010
Days 1 - 3 Half-Marathon Training
Like all great plans...things change.
My run on Monday turned out to be longer and harder than I planned. It's funny how a flat/rolling terrain on the bike is hill climbing on the run. I ran 5.25 miles, walked .5 miles = total 5.75. My legs were shot. I had 2 hard bike rides last weekend Saturday and Sunday and my legs felt heavy. So coach says no intervals on Thursday because the run on Monday was too hard. Easy, shorter run Thursday. That sounds nice.
Day 2 - Tuesday - 12pm mellow 20 mile bike ride with a new client. She was on a hybrid. So hot out. My legs felt super heavy and sore all day.
Two parties Tuesday evening, and I went to bed late. Drank some wine and ate some party food.
Day 3 - Wednesday - Gym - Total body workout. Legs feel much better today. On my way to East Hampton. I hope to get a swim this afternoon and maybe a long walk with my son. I'm taking my bike.
My run on Monday turned out to be longer and harder than I planned. It's funny how a flat/rolling terrain on the bike is hill climbing on the run. I ran 5.25 miles, walked .5 miles = total 5.75. My legs were shot. I had 2 hard bike rides last weekend Saturday and Sunday and my legs felt heavy. So coach says no intervals on Thursday because the run on Monday was too hard. Easy, shorter run Thursday. That sounds nice.
Day 2 - Tuesday - 12pm mellow 20 mile bike ride with a new client. She was on a hybrid. So hot out. My legs felt super heavy and sore all day.
Two parties Tuesday evening, and I went to bed late. Drank some wine and ate some party food.
Day 3 - Wednesday - Gym - Total body workout. Legs feel much better today. On my way to East Hampton. I hope to get a swim this afternoon and maybe a long walk with my son. I'm taking my bike.
Monday, August 30, 2010
Week 1 - 1/2 marathon Training
I'm still on break from school & this week is kind of a vacation week. Fitting training in will be easy. We'll see how it goes once school starts up again and work picks up after Labor Day.
Week 1 of my official 1/2 marathon training. The plan for this week:
Monday: 40 minutes jog; we'll see what kind of distance I cover. Goal: 4.5 miles. There will be one 2 minute walk break. Flat course. I use Garmin 310XT as a training tool. Yoga tonight.
Tuesday: 6am "Mambo" bike ride with Tenafly Road Dawgz. Approximately 25 miles (21-24 mph average). Flat, speed work. Go to the gym: Strength train upper body. 10-12 reps total upper body & core.
Wednesday: Strength training (legs) at the gym. Driving to LI to hang out at the beach for a few days. I'll probably do a mellow 1.5 hour bike ride with my friend Julie when I get to the Island.
Thursday: 1 mile easy swim in the bay. Running intervals for speed.
Friday: Morning yoga. Short swim in the bay. 1.5 hour relaxing bike ride. Drive home.
I'll be more specific day-by-day.
Week 1 of my official 1/2 marathon training. The plan for this week:
Monday: 40 minutes jog; we'll see what kind of distance I cover. Goal: 4.5 miles. There will be one 2 minute walk break. Flat course. I use Garmin 310XT as a training tool. Yoga tonight.
Tuesday: 6am "Mambo" bike ride with Tenafly Road Dawgz. Approximately 25 miles (21-24 mph average). Flat, speed work. Go to the gym: Strength train upper body. 10-12 reps total upper body & core.
Wednesday: Strength training (legs) at the gym. Driving to LI to hang out at the beach for a few days. I'll probably do a mellow 1.5 hour bike ride with my friend Julie when I get to the Island.
Thursday: 1 mile easy swim in the bay. Running intervals for speed.
Friday: Morning yoga. Short swim in the bay. 1.5 hour relaxing bike ride. Drive home.
I'll be more specific day-by-day.
Sunday, August 29, 2010
Train with Emma
I unofficially began my training last week for the half-marathon I'm running on December 5, 2010. I'm up to 4 miles. Doesn't sound like much? But it is for me. I can ride my bike for 20, 30, 40...60 miles! But running is a whole other animal for me.
I will journal my workouts starting this week so that friends, family, and supporters can follow my progress. Also, feel free to join me. I'll post strength workouts, yoga sessions, run, bike, and swim workouts. I will use cross-training to get strong and ready for 13 miles.
Also, I'll talk about nutrition, rest, and recovery. I'll discuss and share the challenges of achieving balance. I'm an MBA student, wife, and mother of a 3-year old. I'm also a personal trainer, yoga instructor, and I head coach and manage Team Lipstick NJ - women's triathlon team. I'm busy like everyone else. But I hope to figure out how to properly prepare myself for this event. Let's train...
Emma
I will journal my workouts starting this week so that friends, family, and supporters can follow my progress. Also, feel free to join me. I'll post strength workouts, yoga sessions, run, bike, and swim workouts. I will use cross-training to get strong and ready for 13 miles.
Also, I'll talk about nutrition, rest, and recovery. I'll discuss and share the challenges of achieving balance. I'm an MBA student, wife, and mother of a 3-year old. I'm also a personal trainer, yoga instructor, and I head coach and manage Team Lipstick NJ - women's triathlon team. I'm busy like everyone else. But I hope to figure out how to properly prepare myself for this event. Let's train...
Emma
Friday, August 20, 2010
Shine Girl!
Ladies, don't be afraid to STAND OUT. Let yourselves be GREAT. Feel strong and beautiful. You will inspire others when you strive to excel; when you reach heights and distances you never imagined you could. We are WOMEN. We can own and exude POWER; and still be nurturing, kind, empathetic, loving, generous, and tender. I believe...BALANCE is peaceful and the key to a fulfilling life.
Coach Emma
Coach Emma
Wednesday, August 11, 2010
TeamChallenge Las Vegas Rock'n'Roll Half Marathon
TeamChallenge-Crohn's & Colitis Foundation of America
Give Hope for a Brighter Tomorrow.
Train with Team Challenge & Enjoy:
-Training by professional coaches for 16 weeks
-All the tools and help you need to raise funds
-Resources, clinics, helpful tips on nutrition, hydration, injury prevention, and more
-A Team Challenge t-shirt
-An expenses-paid weekend away, including transporation, accommodations, race entry fees, and entertainment
Get Involved Today! Come to one of the Team Challenge Info Meetings. Learn more and join: www.ccteamchallenge.org.
Andy Nelson, co-owner of Get Fit NYC, is coaching Team Challenge athletes in preparatin for the Rock'n'Roll Las Vegas Half Marathon on December 5, 2010.
Give Hope for a Brighter Tomorrow.
Train with Team Challenge & Enjoy:
-Training by professional coaches for 16 weeks
-All the tools and help you need to raise funds
-Resources, clinics, helpful tips on nutrition, hydration, injury prevention, and more
-A Team Challenge t-shirt
-An expenses-paid weekend away, including transporation, accommodations, race entry fees, and entertainment
Get Involved Today! Come to one of the Team Challenge Info Meetings. Learn more and join: www.ccteamchallenge.org.
Andy Nelson, co-owner of Get Fit NYC, is coaching Team Challenge athletes in preparatin for the Rock'n'Roll Las Vegas Half Marathon on December 5, 2010.
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