Thanks to help from our friends at Macrostate, our web page and blog have had a makeover, and the blog has now been integrated into the web page. All of the older blog posts will stay here for a while, but they've also been imported to the new site, so you might as well come with them. The new site also has a full list of services, profiles of our athletes and staff, and a list of resources. New additions will be made there, but it's a start. Please come on over and take a look.
Apr 11, 2012
Apr 09, 2012
Jan 24, 2012
Channeling Tom Brady
How Tom Brady can help you with delivery and recovery:
Know when to throw a lateral and when to go deep: If the goal is to score a touchdown, remember that you are concerned with forward movement, whether that movement occurs on the ground or in the air. They told me to push with all my might—think of this as the largest bowel movement. In retrospect, I think I was asking the doctors to go for the long pass. Not only was I trying to shoot Simon and my uterus out, I was trying to make them airborne. A lateral pass would have sufficed and saved me the trauma to my body.
Do research before game day: I am sure Tom Brady studies and analyzes how his opponents play. We did a half-day childbirth class about a month before the delivery. At no point did I ever practice breathing properly. I was kind of thrown for a loss when it was time to push. There is a real art to pushing. From your face isn’t it. Another thing not to do—let the pressure inside build so everything explodes—and for the record, I did NOT poop on the table.
Stay positive even when things look bleak: When Tom Brady sustained a season-ending knee injury in 2008, he commented, “It will all be OK. I’m excited to see what our team is made of. ... I still like our chances,” The hematoma really sacked me and had me on bed rest for days. I spent too much time on the internet reading people’s posts about not recovering even five years later. I read these posts as gospel. It was utterly depressing to consider my life with chronic pain. This did nothing to either lift my spirits or relieve the pain. Lose-lose situation. For the record, hematoma trauma resolved itself in about 2 weeks. Also, when searching for ‘hematoma’ on the internet, block the pictures!
Adopt the attitude of a winner: Tom Brady has played in four super bowls and won three of them. No doubt, his team relied on him and he came through. Simon was relying on his mother and she needed to get it together. Feeling sorry for myself would only result in neglect of my baby. Not. An. Option. Make what you have valuable: Tom Brady was the first Patriot to win the MVP. I’d like to award my hematoma an MVP. The pain was so intense that I was able to think of everything that followed as small t’ings.
Be a baller: Tom Brady’s baby mamas are Bridget Moynahan and Gisele Bundchen. While I do NOT support leaving your pregnant wife to run into the arms of a supermodel (Defintely Team B over Team G), look in the mirror with your busted up self and celebrate all that you have accomplished. Then immediately go feed your baby and get some beauty rest.
Savor the moment: You did it! Congratulations. Enjoy your prize. Tom Brady has bling and wont be getting another when he plays the Giants in the Superbowl.
Jan 15, 2012
Exercising While Pregnant, Part 2
First trimester: Continued to swim, bike, and run, but took a number of days off because I was very tired. I found my energy levels to be low in the first month or so and did what I could. The swims alternated with deep water running, and I felt particularly slow. I no longer cycled outside for fear of being doored or any other mishaps, but did hour long sessions on the trainer. I had good and bad days with running. Sometimes I could easily run 5 -7 miles at sub-8 pace, other days I would run 3-4 miles, and I use the term run lightly. The first trimester, and pregnancy in general, is a good time to put down the watch. I didn’t care about hitting any splits per se, but I was curious to chart the decline in my fitness. (Again, put the watch down!) That said, I didn’t write anything down. I do remember doing some “time-trials” on the track and was able to clock a 6:40 mile and 90 second 400. In general, I didn’t wear a heart rate monitor and trusted myself not to workout to the point where I had difficulty having a conversation. I am sure my heart rate went over the prescribed 140 bpm, but not to the point that I was fighting with the fetus for oxygen. Weight gain: 10 pounds
Second Trimester: This felt better, thankfully, as I wasn’t constantly nauseated. My runs felt better and I even did a few long runs up to 90 minutes without any problems. The first time I felt compromised was about 20 weeks when my pelvic area felt very sore. I invested in a girdle and it helped. I still ran but alternated days. Repeated time trail: 6:47 mile and 93 second quarter. I also ran with Ali Feller in the NYRR mini and clocked 48:56 for the 10K at 17.5 weeks. Swimming is where I allowed myself to get some intensity. I trained with flippers and did interval training—actually doing sets. Again, the time meant nothing so I went on effort. It was good to feel like I was doing something without going crazy. I stopped biking, as the seat was very uncomfortable. I did some elliptical and recumbent bike as well as lifted light weights in the gym. Weight gain: 5 pounds
Third Trimester: I ran up until 34 weeks but was only running about twice a week (Simon was born at 37 weeks). Some days the pelvis felt really weak. Other days I would get a gift and feel surprisingly great. Lots of swimming, some magazine-reading gym time, and few runs. Notable performances: 31 weeks pregnant: (2 extended bridles, 1 reservoir) 20:42; 20:11; 12:30 ave 8:07 per mile for 6.5 miles. 32.5 weeks pregnant: (2 extended bridles, 2 reservoir) 22:09; 21:18; 13:30; 13:12 ave 8:36 per mile for 8 miles. Weight gain: 6 pounds
I enjoyed being active while I was pregnant, and assure you that everything counts. I felt fit and strong going into labor.
Nov 17, 2011
How To Get a Strong Core (pre-pregnancy)
So this is the first of a 3-part series on getting a six-pack (the other two installments will include pregnancy and post-pregnancy fitness).
Before I begin, let me just put out a couple disclaimers. 1) This is what worked for me. I hope it works for you. Sorry, there is no money-back guarantee. 2) I am Sheila's daughter. Genetics have something, but not everything, to do with it.
As I have mentioned before, going into the pregnancy fit certainly helped with the recovery process--both in how I feel and having my body bounce back. Two weeks after Simon's birth with 2 days of ill-advised walking on the treadmill and the rest of the time on bed rest, I am thankfully pain-free and 3 pounds above my pre-pregnancy weight. Sure, some of that is definitely atrophy, but you can take comfort in knowing that the body can bounce back if you stick with an exercise plan before and during the pregnancy. While some women have used the gestation time to get fit or test their limits (marathons, triathlons, etc.), I definitely would not and did not do this.
I haven't done sit-ups or any core-specific exercises in years. However, I think the residual effects of my training have strengthened my core. The following are exercises I find to have great paybacks.
Interval training in 3 disciplines: swim, bike, run. Stressing the cardiovascular system burns the fat. Get out of your comfort zone. However, don't do interval training every day. When I trained on my own, I trained faster than I raced (dumb!) and I was heavier and slower. The body needs time to recover. Having a coach definitely helped me stick to a plan.
Endurance exercises--again in swim, bike, run. Once a week, Dedicate over an hour for a long workout. Depending on what race I was training for, I have gone for 5+ hour rides. Unnecessary (and just psychotic) to do this kind of mileage just to get the fat off.
Pull-ups--Great overall workout. Best workout for strength.
Jump rope--Gets the heart rate up in a short amount of time.
Mtn biking/kayaking/ hiking, etc--anything that gets you moving is great. Enjoy yourself.
Yoga--I used to do it and really enjoyed it, but time became a factor. Once in a while, I pop in a Rodney Yee video or go downtown and take Jenn Heister's yoga class.
Weights-- During the racing season, this is not a priority because of time. Otherwise, I lift about 2x per week about 2 months of the year--arm weights 5-10 pounds; leg weights for squats and lunges--20 pounds.
Perform everything with a taut core. Basically, always be ready to be punched in the gut. Maybe it's a result of my attitude that I walk around expecting a punch. Whatever the case, I think this is comparable to 1,000 sit ups a day.
And the best exercise I have found for core strength is the Josh Cox workout video on Runners World. I don't do them nearly as often as I would like (3x a year!!), but I always want to, and think if I were trying to get my abs to be ripped, this is what I would do: Josh Cox video
Apologies for the self-indulgence and vainglory, but folks asked me about the workouts. Oh, the last thing--get rid of the fat-free crap in your fridge. You know what fat-free stuff does? It makes you fat. For more informed info on nutrition, I highly recommend seeing Lauren Antonucci at www.nutritionenergy.com.
Nov 14, 2011
Fitness During Pregnancy, Part 1
While I was pregnant, I continued to exercise, and I think that really helped me in the delivery. I was not willing or able to do any high intensity workouts and the program was a vast change from what I normally do. Nonetheless, the benefits were great.
Here are the things that helped me immensely:
Floradix--this non-constipating iron supplement boosted my energy beyond belief.
Gabrialla Maternity belt--this gave me support so that I could run.
Nike Capris--I felt naked in my regular running shorts. This covered my thighs and the slight compression felt good.
Lululemon running skirts--never thought I'd be a fan, but I really liked them while I was pregnant. I don't know if I'll wear skirts running again, but I certainly liked that they were a part of my wardrobe.
Jolly Ranchers candy--helped with the nausea and gave me a quick fix.
Kale--super-food. Eat it. Good for you and tastes good.
Men Speedo bottoms and Nike Sports bra--great for swimming. I wanted something that I could actually do a swim workout in. This combo was perfect.
Speedo Aqua Belt--I loved being in the water and this was great for me to deep water run. I looked forward to DWR and hanging out with some of my favorite people whom I have affectionately referred to as The Blue Belts.
Zoomers training fins--I used to swim with my friend Susan. But when I was pregnant, she was obviously too fast for me. With the fins, we could do workouts together. It was very motivating to share a lane with her. It would have been impossible to keep up without the fins.
Brooks Launch/Casacdia---sneakers of choice for running.
5-lb/8 lb weights--perfect for different arm exercises.
Snoozer body pillow--you can't workout if you don't sleep.
Coach Cane--good for either motivating me to do something or telling me to back off. Sometimes I felt good and wanted to do too much. He was great at helping me keep things in perspective.
Congrats on your pregnancy. Remember that there will be days you feel great and days you feel sluggish. Try to balance exercise and sleep. Listen to your body and be safe. Finally, if you feel guilty for having done nothing all day, remember that gestating is a pretty big something.
Nov 04, 2011
Pregnancy and marathons, but not pregnant marathoner
If I were running the marathon, things I’d carry with me from the labor/delivery experience:
- Draw comfort in knowing others before you have successfully accomplished this task, but this is your story—you get to write the script.
- Focus on the moment. Don’t anticipate the pain ahead.
- Use the time that you feel good to either relax or draw strength for the tough parts.
- Some of this will hurt, but it’s nothing you can’t do.
- Remember to breathe and focus.
- Think about all the people in your life who are pulling for you.
- Hydrate.
- There will be times when you feel as if you are going to collapse. They pass.
- Breathe.
- Do not watch the clock.
- Take it all in. Time is very bizarre. Minutes will feel like hours, hours like minutes. It’s all part of the game.
- Trust yourself.
- You’re stronger than you realize.
- Go in with a game plan. If you think you can do something, you can.
- Don’t compromise your health, but being tired doesn’t count as a compromise.
- Have a reliable friend on the course who will encourage you.
- Finish what you've started.
- Commit.
- Listen to your body.
- Don't listen to your body.
- The sense of accomplishment when you reach the finish line is great. Get there.
- The finish line is a known entity. There is no question where Tavern is. Feel secure in knowing when the race is over and that it *will* be over.
- The longer you’re out there, the more difficult it can be—be efficient.
- You don’t have to run as fast as Buzu to be called a marathon finisher.
Good luck to those running the NYC Marathon this weekend. City Coach and its newest edition, Simon, will be at 136th and 5th Ave (west side of st.) cheering our heads off for you.
Nov 02, 2011
Simon Dylan Cane
“King Kong ain’t got shit on me.“ Alonzo, Training Day
On Sunday morning I woke up with a bit of what I would imagine PMS to be. As I had not experienced Braxton Hicks throughout the pregnancy, or anything else to prime me for race day, I felt it was what DFerg likes to say, “…on like Donkey Kong.” I told Jonathan that I thought I would go into labor today. I was getting intermittent discomforts throughout the day and I called my mom at noon to let her know that I thought today was the day. Her response, “Lord Child. You so anxious. When it comes, it comes.” Pretty much, she was letting me know that this wasn’t it.
Two dear friends (Lesley and Michael) visited and we really enjoyed the company. Around 6 pm I noticed that I was still having some cramping and they were more intense. Nothing alarming, but it gave me pause. Essentially, I was worried about bellyaching over some bellyaches. I said to Jonathan, “I am really worried what labor is going to be like if I feel this uncomfortable now.” At that point, Jonathan started timing the contractions which were about 4:30-5 minutes apart. He kindly informed me that I was in labor. I still wasn’t sure and so wrote to the math department that I might not be in the following day. There were a number of things to clean up at work (I can’t even begin to recount how incredible my colleagues are and how quickly they picked up the pieces for me!) and I felt very uneasy pulling the labor card when part of me wondered if I had another week or more to go. There was no reason to expect the baby would come at 37 weeks, especially a first child. Yes, I feared that being wrong about labor meant that I was a weenie and that labor was going to kick my ass.
Funny enough, when I told the head of the math department that my contractions were that close, she responded, “I didn’t realize you were having a home birth.” I found that funny, and figured I had another 6 hours or so before going to the hospital. We were communicating with our doula throughout the day, and I didn’t want her to come until I felt like I needed her. Around 9, Jonathan said he thought it best that she come and that I shouldn’t wait any longer. I asked the doula Kirsten if she could come over. I really wanted a natural birth and wanted to stay home as long as possible. At 10:12, Kirsten texted, “Has she been at 3 min apart for an hour or more? I’m wondering if her pain tolerance is high b/c usually at 3 mins apart you’re pretty uncomfortable.” She was at our home in 10 minutes where I was lounging in the tub. We chatted for a bit and we were both very calm. Then she said to me that even though I looked fine, I had had a contraction during our conversation and they seemed to be getting stronger. She warned that things would feel tougher once I got out of the water. She was correct. I got out of the tub, and they were more intense but not unbearable. I definitely felt as if I could manage. Jonathan went and got the car, and in the lobby, I had another contraction. I felt very emotional having people outside my circle see me in pain and so I started crying. I composed myself, got in the car, and we drove to Roosevelt Hospital on 59th st. We walked to triage and I was admitted around midnight. I was now 5 cm dilated.
The doctor checked my pressure and it was sky high. She was alarmed. Dr. Lee warned me that I was at risk for preeclampsia, a life-threatening condition for both the mother and fetus, and they would need to give me magnesium sulfate to bring the pressure down and ward off seizures. She also told me that I might need to get an epidural. I chose not to focus on the life-threatening part, easier that way, and I was a little disappointed that I might have to abandon my plan of going natural, but one thing was always certain to me, “I wasn’t going to be a cowboy and compromise the health of my son. Whatever the doctor deemed necessary for a healthy baby was the course of action we would take.” I communicated my desire to go natural but confirmed that treatment was ultimately up to her. I did feel some relief lifted at that point though in having an out without necessarily choosing it. Seems like I’d get the epidural. Then she noted to one nurse, “This is real, we need to get her to a room now.” By the time we got into the delivery room, I had a few more contractions. There wasn’t any further talk about the epidural and the focus was on my blood pressure. I channeled my friend Kara, a Duke swimmer who recently gave birth. She advised me, “You are an athlete. It’s interval training. Know that the contraction will crescendo and then fall.” I held on to her words and felt like I could really do this. It was tough, but I didn’t feel defeated. I didn’t think about the immediate pain, but wondered how much more pain there would be. Then I thought about my other friend Amy who most recently had her daughter. Amy said labor was “tougher than a marathon.” I remember thinking at one point, “Amy, did I really doubt your words? The hubris!” I almost laughed. No really… And of course I thought about my mother and about my having her genes. I could definitely do this.
And then the baby dropped. I wasn’t quite ready for this, as it all seemed to be happening so quickly. They told me I could start pushing. I gave a half-hearted push. I felt a bit annoyed at myself for not focusing and got back in the game. On the 3rd push, the encouragement was high for my almost being there. I turned back and looked at Kirsten who said, “You can get this baby out in this last push. Do you want to do this?” That was all I needed. With all my strength and the cheering from the team of doctors, nurses, Kirsten, and everyone who has supported me along the way including my terrified husband who looked on, I held my breath and pushed. The fetus Honey badger emerged as a little 6lb 4oz baby boy named Simon Dylan Cane (named for his paternal grandfather Sy). He wailed and wailed with his very healthy lungs. In 4 pushes and less than 2 hours of being at the hospital, we were blessed with our most precious gift.
It took a long while before the pediatrician finished checking Simon and laid him on my chest. I was relieved that everything worked out fine, but didn’t realize this was not the end of the day’s journey. In fact, the hard part was just beginning.
They took me to the recovery room where I would be monitored for 24 hours and remain on the magnesium sulfate. That is not a fun drug to be on. I felt terribly woozy and plain awful. Additionally, I had intense pressure in my rectum that quickly became unbearable. The doctor checked me and assumed I was hurting from my sutures. Jonathan told her, “ Nicole doesn’t usually cry about pain and she had that delivery without drugs. I think it’s more than the sutures.” She re-examined me and did a rectal exam. Fire shot through my body and I wailed. The pain was far greater than anything I had just experienced. Plus, it was unrelenting. That, coupled with the mental weight of having done what I thought was the hard part, only to be ultimately told that the finish line was not only moved, but moved 2 miles uphill, left me in great despair.
They sent me for a CAT scan and sure enough, I had a hematoma. (This was probably the result of a broken vessel from the extreme pushing. Added pluses: the broken capillaries in my face and a blood shot eye. Looking in the mirror today, I thought, “Girl, you look busted, jacked up, to’ the heck up! Maybe you should have opted for 5 pushes instead.”) Morphine was the drug of choice to help relieve my pain. I saw women come and go through the recovery room and felt like the kid left behind in school. It was really disheartening. Plus, I was so drugged up that I didn’t have the energy to fully enjoy Simon. I thought the whole thing was a miracle, but I felt as if I were wandering in no man’s land.
By 3 am Tuesday morning, I was finally wheeled out of the recovery room to the maternity ward. Simon spent the night with me. I am still taking in this whole journey and could not be more appreciative of everything that has gotten us here. It has been the wildest of rides and not only am I humbled by this entire experience, I am also well aware of how powerful it feels to have so many people love and support us. This is indeed the greatest thing Jonathan and I have ever done. Thank you.
Oct 11, 2011
Baby SinCane Puts the Win in Schwinn
I don’t need to know yet how old my child must be to safely ride in a baby jogger. At 33+ weeks pregnant, we have a ways to go before settling into these runs. One forum I won’t go to to gather the information is letsrun.com. Folks with monikers like “manly man” whom I am certain are just adolescent boys (aren’t all the posters adolescent boys?) have responses like, “ …real men don't try to run pushing a stroller. you are just lazy. there are plenty of opportunities to run without looking like some milksop.”
Back to the baby jogger. Today our dear friends Alix, Ammon, and Ogden gave us a Schwinn joyride baby jogger with full suspension. One word: Ohmygawd!!! I think the maximum capacity is about 50 pounds or so, and the child should at least be able to hold up his head. Two things to report: my child is precocious, and companies give you weight restrictions for fear of lawsuits.
I am not sure how I let Cane convince me after dinner to go for a test ride, but that we did. Congrats Schwinn on being able to handle 141 pounds (I am sure it was more after dinner) for a very comfortable ride. And for all my teammates who are world record holders—Chris B., Chris S., Brad, Terence, Francis, Bea…, I think I may have to submit this one on behalf of Baby Sin Cane: youngest baby to go a block in a baby jogger at negative 6.5 weeks old.
