2014 Sponsorship Announcement!

When I was about seven I reached an impasse at level one of gymnastics as a result of my inability to do anything but hang on the parallel bars.  At nine it seemed swimming wasn’t for me when my biggest accomplishment was a heat winner ribbon in the first of about 12 heats (for those unfamiliar the first is the slowest 8 of 96 swimmers).  In the seventh grade my knee pads and hair ribbons allowed me to be a very stylish member of the volleyball team on which I played the esteemed position of bench.  Throughout high school track and cross country I was no more than a medium sized fish even in a very little pond.  As a college student I moved between being twenty to sixty pounds overweight.  Needless to say, I still find myself in a state of disbelief to be finding myself entering into an elite level of sport at the age of twenty-seven.

And the unbelievable part doesn’t end there; I have offered sponsorship from two absolutely amazing companies for the 2014 season!  I am proud, honored, and humbled to announce that I will be representing HAMMER NUTRITION and BLUESEVENTY as an elite triathlete for the upcoming season.  I only applied for sponsorship from companies that I truly believe in and would endorse with or without sponsorship so I am especially thrilled that Hammer Nutrition and Blueseventy have chosen to believe in me the way that I believe in them.

Hammer nutrition offers a very wide array of products including gel, protein powder, fueling and recovery bars (including vegan and gluten free options), hydration options, essential supplements, and gear.  I am especially pleased to represent Hammer as their products are not only yummy (seriously, there’s not a bad flavor in the bunch) but are among the very few that fit my dietary needs and don’t bother my extremely finicky stomach.  Please check out Hammer for your fueling needs and make sure to give them my name as your referral!

Blueseventy specializes in wetsuits but offers so much more!  My first wetsuit (after the water-skiing wetsuit I borrowed from my mom for my first few races) and absolute preference is the BlueseventyHelix.  It fits like a glove even as my weight has changed and has survived nearly 30 races worth of abuse.  The material of the arms allows for the unique combination of a full sleeve while still having a feel for the water and the top-down zipper makes for easy removal when (and only when) I hit T1.  Blueseventy also has swimwear, speed suits,tri-suits, and gear (my goggles are still going strong despite their storage location in the back seat of my car).  If you want that first leg advantage over your competitors I highly recommend Blueseventy!

Thank you, thank you, thank you to Hammer and to Blueseventy for taking a chance on this new kid on the block, it feels good to finally get off the bench.  

Ready to sign on the dotted line

Aaaaand I'm official!

Carol of the Kettle-Bells: My Holiday Workout Playlist

Here it is as promised: festive little holiday themed workout playlist!  These are some pretty fun songs and, in my opinion, not too obnoxious (no Grandma Got Run Over by a Reindeer on this list).  I’ll be the first to admit this probably isn’t the best motivational tool for sprints or hill repeats but I hope it puts you in the spirit for a jolly ‘ol long run!

• The Killers have a holiday album (Red) which is a way better gift than two stinkin front teeth – try Don’t Shoot me Santa or Happy Birthday Guadalupe, actually they’re all great.
• Pretty much anything Mannheim Steamroller, Deck theHalls is particularly 90s-tastic
• Pretty much anything Trans-Siberian Orchestra, Carolof the Bells is a favorite (again, 90s-tastic)
• 12 Days of Christmas – Straight No Chaser (If you don’t smile at 2:00 you have no soul)
• Santa Clause is Coming to Town – Jackson 5
• All I Want for Christmas is You – namely the version with Jimmy Fallon, Mariah Carey, the Roots, and some adorable children
• I Want a Hippopotamus for Christmas (who doesn’t?)
• Jingle Bell Rock – I like the tempo in the Glee version
• Have Yourself A Merry Little Christmas – Ella Fitzgerald does it right
• Christmas (Baby Please Come Home) – Michael Buble
• Little Saint Nick – The Beach Boys
• BarenakedLadies have a Christmas album, check it out, especially Sleigh Ride
• As does Twisted Sister – give Deck the Halls a listen
• Winter Wonderland – The Eurythmics (for your 80’s fix)
• And while you’re at it give a listen to some Annie Lennox Christmas Cornicopia – perhaps God Rest Ye Merry Gentlemen
• Jingle Bells – Brian Setzer Orchestra

There are just so many spectacular ones; this is hardly a comprehensive list.  Send me your favorites and I’ll add them in!

MERRY CHRISTMAS!!!

Doesn't matter what you give, the kid just wants to play with the box

Christmas 2011

Training Songs of the Moment from Music Therapist Bailey

We’ve all been there: trying to rock a tough set of intervals but the wrong song keeps coming up on shuffle, in a spin class where the music  wasn’t synched to the actual workout, or at a race where the music does the opposite of getting you in the zone.  A spin instructor (of mine who is pretty darn good an aligning the music, by the way) tells a story of actually falling asleep slumped over his handle bars at the start line while Semisonic’s “Freshman” was blasted through the PA system.  Fortunately, there’s a flip side of this; we all have songs that can excited us, pull us out of a bad mood, or power us through a tough workout. 

As a music therapist (well, a soon-to-be music therapist), it is my job to understand how music effects our brains and bodies.  In short, we use music to reach functional non-musical cognitive, social-emotional, speech, and PHYSICAL goals.  Specific to exercise, research has shown that music can have an effect on recovery, endurance, and RPE (rate of perceived exertion) in training (read up on this a little here or here). 

I am often asked the question, “What should I listen to for a workout?” or “What is the best music for  … (fill in the blank with any random situation or experience)?”  Unfortunately, I can’t give you a specific set of songs and send you on your way with the promise of inner peace and athletic dominance (if I could I would market that sucker and be a bazillionaire).  The key is choosing music that YOU enjoy and are motivated by.  For most people, an upbeat tempo and strong rhythm is great for training; that bill can be met in any number of genres and the key is to find something that suites your individual taste.  That said, I can offer a few suggestions based on what works for me.

So, what is triathlete/music therapist Bailey listening to these days?  Here is a list of current songs that I find good for training – this is not my “all time” list (perhaps I’ll make a part II with that list someday) but pieces from the last six months or so that have the power to bring a tough training session from blah to blam!  I’ve done my best to put these into 3 categories (Sprint/grit sessions, tempo work/ long intervals, and shiny happy keep the long run/ride rolling) but there is admittedly a lot of crossover – do with it what you will.

Grit Through it Sprint Sessions

• Bleed Out – Blue October (this one lends it’s way to a spin hill climb particularly well)
• Sail – AWOLNATION (I think of this more as a lifting song)
• Radioactive – Imagine Dragons
• My Songs Know What You Did in the Dark – Fall OutBoy (This was my unofficial get pumped song of the season)
• Tessellate – Alt J. (Another lifting song)
• Gas Pedal – Sage the Gemini (So embarrassing to admit but it makes me want to destroy)

Long Intervals and Tempo Work

• Counting Stars – One Republic (Starts off slow so but pretty good once you get past that part)
• Wake Me Up – Avicii
• Pompeii – Bastille
• Work B**ch – Britney Spears (This was running through my head the whole time in Oceanside)
• Roar – Katy Perry
• Timber – Ke$ha and Pitbull (Another guilty pleasure of mine)
• Can’t Hold Us – Macklemore and Ryan Lewis

Shiny Happy Kee the Long Run/Ride Rolling Songs

• Pumpkin Blood – NONONO
• Ways to Go – Group Love
• The Mother We Share –CHVRCHES
• House of Gold – Twenty One Pilots
• On Top of the World –Imagine Dragons
• Chocolate – The 1975
• Shot at the Night - The Killers

I’m sure there are a few I’m missing and I welcome your input in adding to this list.  Comment with what music gets YOU working!  I’m also considering putting out a holiday themed workout playlist.  Would that interest anyone?

Happy training!

Thankful Thirty (And the Power of Positivity)

I cannot believe November has already come and gone!  I managed to fall off of the #thankfulnovember bandwagon on Twitter after all of three days.  I am incredibly fortunate in my life and grateful for my many blessings.  It is easy to get caught up in the daily struggles of life, especially during the hustle and bustle of the holidays, and to allow the negative to overshadow our many positives.  Not good.

Kicking off Thanksgiving right with Turkey and Pie for my 1st place finish at our local Turkey Trot

Research has shown that positive thinking has a whole slew of benefits on both our mental and physical health.  To name a few, positive thinking is said to improve immunity, reduce stress, increase resiliency, lower rates of depression, increase resistance to the common cold, lower the risk of death associated with cardiovascular disease, reduce frailty in old age.  Positive thinkers are even believed to have a longer lifespan when compared to their Debbie-Downer counterparts.

I must admit that I have a tendency to catastrophise situations and let negative feelings snowball.  After a harsh but much needed “snap out of it” talk with my dad a few weeks ago, I realized that I need to actively WORK on looking at the glass half full (and to be honest, it usually is).  Experts recommend using positive self-talk to improve mood and increase optimism.  However, if you’re already in a funk, it can be tough to flip on the “happy thoughts” switch.  The Mayo Clinic offers a few tips on doing so, including: Identifying negative thoughts in order to change them, check in with yourself throughout the day in order to get yourself out of a rut, be open to humor, exercise, eat well, surround yourself with positive people, and actually practice positive self-talk.  For more tips, check out the article here. 

In my quest to be a more positive and optimistic person, I’ve decided to complete my “November Thankful Thirty” list, identifying just a few of the things in my life I am most grateful for.  So, here it is, in no particular order, my 2013 30 Thankful list!

1. My family and their complete support of me as I work towards my future in athletics and in music therapy.  I am so fortunate to be from a family in which I wasn’t spoiled but never wanted for anything either.  Not all kids get family support from dance and piano lessons as a kid to help in college, to support through graduate school!
2. That I didn’t get into grad school for voice performance: it sucked at the time but boy has that one turned out for the best.
3. My cousin Jacqueline and the deep friendship we have grown since we were babies and been given the opportunity to foster in this time I’ve been back in Wisconsin. 
4. All of my coaches, especially Jon “Mace” Mason at MP Multisport for the unending support and guidance he’s given me both personally and athletically and Coach Reu at FAST Masters for the mental toughness he instilled in me.  Really, for ALL of the coaches I’ve had over the years (Danner, Muentner, Wendy, and Tess).
5. My tri team at CSU and the tri community as a whole– they’re not only friends but an inspiration!
6. My best friends at North Central College and the way we remain like family.
7. ALL of the friends I have in my life – even those I may have fallen out of touch with mean so much to me.
8. The SUNSHINE!  I cannot express how much it puts a smile on my face when that big yellow globe is out.
9. The changes I have made in my life to become healthier: I have never felt better!
10. That I am lucky enough to have been blessed with good health in general.  I have friends and loved ones struggling with cancer, addiction, illnesses, and a whole slew of problems.  These people are stronger than I ever want to have to be and are such an inspiration.
11. Triathlon – I have no proof of this but I’m convinced it saved me in more ways than one.
12. That I happened to find and subsequently choose a not overly well known profession in music therapy.
13. That I studied abroad in college – how cool is that?!
14. Having had foreign exchange students in high school – it gave me two new sisters and broadened my horizons.
15. My brother, Ryan, and sister in-law, Lib – they have been so supportive of me and never ask a thing in return.  Also, I am beyond excited and thankful for their twins due this spring!
16. My bicycles – love them all, especially my first road bike Belle.
17. That I rediscovered a love of running –how sad to think it could still be out of my life.
18. Coffee. 
19. For failure.  It is always so hard to swallow at the time but every time I’ve fallen it’s done nothing but drive me towards better things.  My mother says I’m “like a cat” – always landing on my feet no matter the situation. 
20. Being from a sailing family – what a joy to be out on the water.  I suppose more in general, that I’m “outdoorsy” and am surrounded by people with similar interests – it would be such a bummer to sit around inside all the time.
21. That I have not yet been in a serious bike or car crash (major knock on wood).
22. My camp family and having been a camp counselor – those summers and experiences really helped to shape my life.
23. That my life’s dreams are all starting to come together!
24. Books and the fact that I’m a reader.
25. Every time I’m called “mini” or “tiny” – it sure beats the crap out of being told I’m an inspiration because I still race well as a ‘bigger athlete’ (that really stunk, by the way).
26. Yoga – it’s wonderful for the mind and body, thank goodness I can do it!
27. My Tempurpedic bed – grateful every time I get in it.
28. All of my sponsors through MP Multisport: Brooks, Discover Massage, Provelo, Training Peaks, and Sport About.
29. For my faith and the strength and guidance it has provided me with.
30. The opportunity of each new day!

What a wonderful life and family I have to give thanks for!

References:

http://psychology.about.com/od/PositivePsychology/a/benefits-of-positive-thinking.htm

http://psychology.about.com/od/PositivePsychology/f/positive-thinking.htm

http://www.mayoclinic.com/health/positive-thinking/SR00009

A Little Bit of Crazy

The off season is a funny thing.  We look forward to it all year, dreaming of a Saturday morning spent in bed with a cup of coffee or a Sunday afternoon drinking a beer on the couch in front of the football game.  However, when those long awaited weeks off are finally upon us we turn into twitching fools: counting the days until base season is upon us and guiltily sneaking in workouts like kids sneaking a peak at the presents hidden in Mom’s closet as they count the days until Christmas.

Actual time to relax? Who would enjoy that?

My season ended a bit over a month ago and I enjoyed the break for all of four days.  On day five, however, I woke up feeling like a sluggish, cranky blob.  My poor parents spent the next week and a half avoiding proverbial land mines as I had angry and/or tearful outbursts at the mere mention of training.  (I did, however, console myself with some quality relaxation and time with family/friends – something that I really had been missing).  I think it’s fair to say that most people look at my inability to relax as a bit obsessive or overly Type A; but from where I’m sitting it’s a little different. 

Blessing of the off-season: Hiking with high school cross country buddy, Teagan

And hiking with my lovely cousin, Jacqueline

Off season training? Running with some matadors from a pesky bull sounds sufficient.

Outside of ‘literally’ and ‘actually’ I am of the belief that ‘passion’ is one of the most improperly used and overused words in the English language.  We say we are passionate about a whole slew of hobbies, jobs, sports teams, and products when what we really mean is we enjoy those things.  Passion, I feel, should be designated for something deeper, something that comes with a little crazy.

While pursuing a degree and career in opera, I touted myself as being passionate about music and performance.  However, after graduating, I decided to take a few months off of singing as I healed from the stress and emotional wounds my pursuit had recently inflicted.  Months turned into years as I realized I didn’t miss either the anxiety or the thrill of performing in the slightest and realized a career change was in order.  (For more on this, check out previous post “Beginnings” from Oct 2012).

I dressed a little differently in my singer days (2009)

As I faced my startling lack of passion, I kept thinking back to a good friend from college who was filled with the stuff: Maxx Popp.  Maxx is a drummer.  If you were to enter the music building at North Central College, nine times out of ten, Maxx would be there.  Finally, one day I asked him how much he practiced each day, he shrugged and told me about five or six hours (outside of general lessons and rehearsal times) as though it was nothing.  What’s more, is that wasn’t Maxx’s only drum time; when not in a rehearsal room, Maxx was most likely to be found drumming at home, jamming with other musicians, or listening to and studying music.  When he wasn’t actually drumming, his hands would twitch and you knew he was going through solos in his mind.  I shudder to think what would happen to that poor kid if he suddenly couldn’t drum.  Now THAT is passion. 

Maxx NOT drumming circa 2008

As a triathlete, I’ve grown to think it normal to train 25 hours a week (well, during base at least) and to then spend my free time reading or thinking about it.  I somehow think nothing of fitting in two hours of training before leaving for work at 8 am and then a few more when I get home at six though I know it sounds a bit absurd to tri muggles.  I struggle not with keeping a training regiment but with letting it go for a while. 

I think it’s safe to say I’ve found that elusive passion they speak of and it’s a beautiful thing.  My determination comes with a little crazy, probably more than a little, but it has brought me great joy.  My heart goes out to those who have not yet found their obsession or who have allowed themselves to be fooled with excuses or the easy way out.  I tell you, spending five hours training on a Saturday sure beats the heck out of five hours watching marathons of “Project Runway.”  My advice?  You won’t know your passion until you stumble upon it, so get out there and try new things!  It doesn’t matter in the slightest how old you are, I have a client who found a passion for running in his sixties and another who discovered she loved piano in her seventies.  Whether it is baking, scrapbooking, art, music, sport, or any number of things: once you find your life’s love, go after it with fearlessness and a bit of unbridled fearlessness because that is where happiness lies.

Happy to be back to training, no matter the weather!

For more on the off-season and actually dealing with it, check out MP Multisport’s (my coach’s) awesome blog “Last Race of the Season? Now What!?” at http://www.mpmultisport.com/1/post/2013/09/last-race-of-the-season-now-what.html

If At First You Don't Succeed

… try, try again (or in my case, tri, tri again).  Coming into this season, I had some pretty lofty goals.  While I was able to meet and even exceed my expectations in some aspects, another was a bit harder to grasp.  It seemed that try as I might, that elusive pro card was just out of my reach as I oh so narrowly missed the mark or had circumstance change that mark four separate times.  The frosting was completed on my proverbial cake when I received notice from USAT that my finish at Lifetime Minneapolis would not count as a qualifier (due to the course change) a mere 36 hours after a disappointing finish at Hyvee.  I had a good cry, took a deep breath, and accepted that it simply wasn’t my time.  My season was over and it was time to reevaluate my goals … or was it?

Later that week, I opened my mailbox to an invitation to the Toyota Triple Crown Championship (the Lifetime Tri series final) in Oceanside, CA.  At first I all but dismissed the possibility; as I am still an intern, I have less than no money and couldn’t foresee getting myself to California as a possibility.  However, I talked to Coach Mace and we decided I would continue training as though I would be doing the race.  On a whim I sent letters to a few local businesses requesting sponsorship for the event.  A few weeks later, I had all but given up hope when I found yet another surprise in my mailbox: a generous sponsorship from Kelley Country Creamery (on Hwy B in Fond du Lac) to help cover airfare.  Friends on the west coast offered up their couches and cars (thanks Amanda, Gordo, Scott, and Tyler) and suddenly everything started falling into place: the race was on.

Thank you Kelley Country Creamery!!!

As game day approached, I noticed a different feel than I had in previous events.  More than anything, I set a goal of having fun rather than achieving a certain position and felt more relaxed and confident than I ever have for a race before.  The fun of the event was only bolstered by sunny southern California and some quality time with an old friend (Amanda) and a new one (Gordo).

Great to see my Salzburg roomie Amanda

My support crew for the weekend - thanks Gordo!

All the fun and smiles came to a jolting conclusion, however, with a simple observation from a fellow racer as we tread at the start line, “Hey, look at the fog coming in.”  And come in it did.  I have never been so completely and utterly lost in the water as the buoys were impossible to see.  The first half was a mess as kayakers did their best to point us in the right direction.  Fortunately by the time I hit the turnaround, the volunteers had worked out a system of guiding packs between the buoys and I made it safely to transition.  While my swim time was substantially slower than anticipated, everyone else in the amateur waves had the same issue (pro’s got out just as the fog rolled in) and I managed to post the fastest female split of the day. 

Swim start: see the fog juuuuuust starting to roll in

On the bike, life became truly miserable.  I have never been so painfully cold in my life.  The air temperature was in the mid-40s and the fog/mist kept me soaking wet (so much for that beautiful California weather).  My jaw hurt from shivering and my upper body was completely rigid, I couldn’t even see straight I was so cold (I even cried because that’s what I do when I’m cold).  At one point, I very strongly contemplated dropping out of the race.  However, a little voice deep in my heart screamed out, “NO, NOT TODAY! THIS IS MY DAY!”  Mind over matter was the name of the game and I found a new level of mental strength that I didn’t know I was capable of.  Instead of giving in, I pushed harder with the one solace that the harder I pushed the sooner I’d be out warming up on the run course. 

Off for a chilly, chilly ride

After my helmet off and my run shoes on with my stiff fingers, I took off out of transition (at this point neck and neck for second/third).  My feet were numb but I focused on staying ahead of the girl breathing down my neck and gave into the song in my head (Britney Spears telling me to “Work B@#%*”).  After two miles, my extremities began to thaw and I realized I had another level left.  I picked up the pace and before long I could see the back of first place getting closer and closer; Gordo saw me at right about this point and later commented that it was the first time he saw me crack a smile.   Over and over I told myself, “This is my time, this is my day,” passing first place and never looking back.  As I crossed the finish line, my emotions of a year’s disappointment and a moment’s total joy collided head on as I simultaneously began to laugh and cry; I had finally done it. 

Women's Podium

It hasn’t yet sunk in that I’ve qualified to race as a professional triathlete.  I am both excited and a little nervous about the possibilities held by the future.  Next season is going to be tough and I’m going to have to get used to being a little fish in a really big pond.  But for now, I am allowing myself to appreciate all that I have worked for and accomplished this season.  Soon it will be time to hit the pavement (and the pool and the trainer) with even more intensity.  But for now, it is time to sit back and simply smile.  

Welcome to the off season

The Upside of Terrible

Last weekend was spectacular; my nearest and dearest from college came up for the weekend and good times were had by all.  I was uncharacteristically lax for a few days and presented with brats, cheese, guac, and peanut butter brownies (to my credit at least they were gluten free), my typical eating habits went right out the window.  Come Sunday, I was so laden with sodium and high fructose corn syrup that my heart rate was a solid 30 bpm higher than usual and every part of my body – from my face to my digits – was swollen.  Monday and Tuesday were met with even more awfulness; my belt rested 2 notches larger than normal and I could barely stomach half of my typical caloric intake.  My 2 mile run felt like starting from mile 24 of the marathon and splits on my Tuesday morning swim were nearly 10 seconds slower than usual (yes – 10 seconds per 100).  Finally, midway through my Tuesday evening track workout (over 48 hours after the last of my buddies had walked out the door), the sugar hangover lifted and I suddenly felt like me again.

Throughout the first part of the week, I really beat myself up over my weekend consumption.  About Wednesday, however, I realized just how incredible it was that I had felt so terrible for those few days.  Noting such a horrible feeling means that not only am I highly attuned to my body, but also that this was not a normal state of being for me.  Looking back, I can now see that when I was unfit and overweight I spent years of my life feeling so consistently bad that I accepted it as the status quo.  I did not realize how awful I felt until I didn't feel that way anymore. 

Often times, life can be highly reflective of this sentiment.  It is not unusual to allow a crummy state of being as acceptable.  Maybe it’s staying at a much hated job and telling yourself that everyone hates their job; maybe it’s riding out a nasty relationship with the excuse that all relationships have their flaws; maybe it’s sitting on the couch day in and day out because complacency is more comfortable than change; maybe it’s accepting continued unhappiness as ok or normal.  If we don’t acknowledge what is wrong and believe that we are deserving of something better, it can never be fixed. 

So where am I going with this?  It is a blessing to have a bad day every now and again.  A notably horrible day at work probably means that most days are pretty great; being upset over a fight with your mate means it probably doesn’t happen very often; having a down day means most days are sunny; and feeling completely disconnected from your body for a few days after a glutton-fest means that 99% of the time, you take pretty stinkin good care of yourself.  Living a positive life is no easy task; it takes work to find a job you love, an effort to be a happy person, or, in my case, a strong will to avoid the cheese curds and chocolate cake.  

Love life my friends, live it to the fullest: and work your butt off to be happy and healthy darn it!