Getting Back in Shape

It's been a while, but a lot had gone on in the last few months since I had Hannah, so I'm going to split up what I've learned about being a new mom going back to work and maintaining a 12 hour triathlon training week.  This post is about being a stay at home mom, with a newborn and trying to get back in shape.

Getting Back in Shape

I am lucky that I was able to stay home with Hannah for her first 4 months.  In the first 2 weeks it was all about Hannah and adjusting to our new life and making sure I was available for all of Hannah's meals. I want to be able to fully breastfeed, without formula supplementation, for as long as possible...a full year!

I was tired, but didn't miss working out. I did miss getting outside and having some alone time. I felt that I couldn't be away from Hannah incase she was hungry.

Return to training, Phase 1

At 2 weeks postpartum I started going for walks. Sometimes alone, sometimes with Hannah. It felt good, but I still had some soreness from delivery.

My doctor saw me for a 4 week postpartum visit.  Postpartum visits are usually at 6 weeks, but my doctor knew I wanted to get back to running ASAP and would recovery quickly due to my activity and strength going into delivery.

Return to training, Phase 2

I still had some bleeding at 4 weeks, but I started doing leg and abdominal strength exercises on top of walking for 2 weeks before attempting to run.

I did my first run 6 weeks after delivery. It was so tiring, I lost total fitness and felt like I never ran before!  On that first run, I ran/walked for 20 minutes.  I added one minute every time I ran. Oh, and hills were horrible!!!

Through pregnancy I had spent all my time focusing on heart rate, now that I was free to let my heart rate jump, it hurt!  I was clearly out of shape, but I didn't let that bother me. My body had been through an amazing feat, and it would take time to work it back.

Building endurance, Phase 3

It took me 2 months to build up my long run to 10 miles, and I still got very out of breath on long up hills.  My focus was making running feel good and for it to be fun.  It was my only alone time, it felt great.

One day I was out for a walk with Hannah (11 weeks old) in The Bob stroller, and I decided to test out jogging...it was great!  I loved it, and she loved it. I made sure to be conservative with my pace, but over the next few weeks I would push faster and she loved it!  Of course, I wouldn't have started so early, but she had very good neck strength from the beginning. (That was what I felt was most important).  It also helps that I can run on a beautiful paved path that is virtually bump free.  Hannah naps most of the time, but now also likes to look around too!

From delivery to 8 weeks postpartum.

Hannah all bundled up for a nice autumn run.

Our permanent company arrives

After 14 hours of contractions, 1.5 hours of really strong contractions and 20 minutes of pushing, Hannah Taylor entered the world on August 12 (right on time...1 day before her due date).  Labor is a truly physical activity and I cannot begin to imagine how someone does it when they don't exercise for the whole 9 months.  For 12 hours after delivery, my legs felt shaky and weak as if I had done a strenuous workout (which I guess I did)!

For the first 2 weeks I didn't even care to find time to leave the house. I got out for maybe 1 walk, but I was just loving every moment of being Hannah's mom.  It is also hard being her food source, to be away from her for any period of time, being she doesn't have a routine.

By the end of the third week, I was feeling the need to move.  I found time for a walk (20-30minutes) on most days.  I wasn't feeling guilty leaving because I knew she was well taken care of by her daddy AND I now always leave at least 3oz of pumped breast milk in the fridge.  It allows me to leave Hannah without stressing and it gives her daddy a chance to feed her too!

Prenatal Yoga

Something that has probably been most important in getting ready for the arrival of Baby Zopp has been prenatal yoga.  I started weekly prenatal Kundalini yoga classes at 25 weeks.  Kundalini yoga focus on the chakras, meridians and breathing.  There has also been gentle stretching, but a sole focus on breathing.  One of the best exercises we do in class is creating discomfort through postures that require small repetitive movements.  My favorite one to breathe through has been arms straight out to the sides and flapping them for 3 minutes.  All of the exercises we do to simulate a contraction are 3 minutes because no contraction is longer than 3 minutes.  With eyes closed and looking upward it helps to focus the mind and open communication with the baby (working on meridian lines).  I have also taken this practice into my swimming.  It helps to practice working through discomfort and fatigue.

Now, at 39 weeks, it's waiting for the little one to arrive.  I hope that all I have been doing will make labor manageable.  Nick and I took parenting and labor classes when I was about 30 weeks, but I feel that the education I have learned in yoga will serve me much better.  It has been helping now, as I've become anxious to meet Baby Zopp.  She will come when she is ready, but I hope it is soon!

No more running, but becoming a gym rat!

The last few weeks have been great!  Feeling great, getting in a workout everyday, and she's growing!  Summer hasn't been too hot, but I've always liked the heat.

It's been great having Nick home this summer. We've been sleeping-in until about 7:00-7:30 and then usually heading to the gym.  Spending some mornings swimming anywhere between 1800 and 2800yds.  Swimming feels great, and swimming fitness hasn't changed much in the last few months.  We also spend some mornings lifting.  This is the most important to me, now in the final stretch.  It's something I often neglect, but it's always better with a partner.  Cardio has been good too!  I love the AMT, I can still get me heart rate up for a good workout. The elliptical is also good, but doesn't seem like it is as much of a workout.  

I've found a new joy for walking, it's one of the few ways to get outside these days, as I had to stop running in June :(. Running was great, but it was pulling on some of those supporting muscles that were holding up baby Zopp would be sore for days afterward!  So, sore it made sitting and standing uncomfortable.  It's my own fault because of being so busy with work I didn't have time to run regularly and couldn't keep up the strength of those muscles, over relaxin hormone being released.  If only I now had a dog to take on my walks!

I've also put away my bikes, those tiny seats were also leaving me sore and uncomfortable.  It's probably also partially due to my head telling me that if I can't be outside on the open road, and don't need to be on that tiny seat, then it's not worth the time.  I have started riding the bike at the gym (the ones with the comfy seats!)

Also, still finding time for some open water swims...my favorite part of this summer!

On the baby front, her room is coming together. We are so lucky for the friends and family that have helped us get things ready. It's been a lot of cleaning and organizing to make room for this new tiny life!  Our friends have been so generous to pass down their used baby items, crib, car seat, bassinet, rocker-sleeper, clothes, advice and support!  We are so lucky and she is lucky to have great people around her when she finally arrives!  Less than 3 weeks!

(37 weeks, 1 day)

Summer is here!

Being a teacher, the month of June gets super busy!  Between trying to get everything at school wrapped up and organized for my leave replacement in the fall, there wasn't a lot of time/energy left for working out. Now that school is over, I can get back to the gym, lifting regularly, and getting in cardio on a more regular basis too!

I've also started doing open water swims!!  I didn't think I was going to get in any water this summer because I wouldn't be able to fit in a wetsuit. I was wrong!  I can swim without my protective suit and be just fine. Which really is a big deal for someone who grew up hating swimming in lakes for fear of what might be in there that I couldn't see.

I'm in the home stretch with about 6 weeks to go!!

Racing and Mother's Day

We did our first race a few weeks ago, and then another for Mother's Day.  Going into a race with the mindset that you can't go fast and that it really is just another training run, makes race day much less stressful!  Each time I started in the middle of the pack, and enjoyed the relaxed pace and people around me.

Our first race was the Rye Derby 5 mile, on a beautiful, sunny morning!  We were the 7th Female, 2nd Female 30-39, with a time of 40:29.

Since that first race was so much fun running with people around, I wanted to celebrate my first unofficial Mother's Day with a Mother's Day 5K.  It was hot and humid, I'm glad it was only a 5K.  I was 9th overall and 1st Female 30-34.  A great start to the first of many Mother's Days!

Workout attire

As the body goes through changes as does my wardrobe. Ironman weight and pregnancy weight seem to distribute things very differently...duh!  My biggest issue is finding bottoms that don't put too much pressure on the abdomen. It's uncomfortable and she seems to kick a little more because it's putting pressure on her already cramped space. But my abdomen has been the most sensitive to pressure since the very beginning.  It now makes sense because that's where the little peanut has situated herself very comfortably.

I refuse to buy new bike shorts since they cost a fortune in the first place, so I've been figuring out which pairs feel the best. My most favorite pair are my Coeur Trishorts (http://www.coeursports.com/collections/triathlon/products/sea-glass-triathlon-shorts).  Not only is the chamois super comfortable, but the waist band doesn't put any added pressure and seems to keep feeling great as the baby bump gets more pronounced.  Also, the band isn't too low that I don't feel like I'm sticking out and covers the belly nicely (not maternity style, but just right)  Thanks to a teammate (Amy Farrell) who is on the Coeur Team I was able to get the shorts at a very reasonable price when I was in Kona.  I never wore them before being pregnant, but I can assume they feel just as great during Ironman weight.  Kebby (the owner) seems to really understand women and always has a smile!

My other favorite shorts are the Zoot Performance Trishort (http://zootsports.com/womens/apparel/w-performance-tri-4-short-s14).  The waistband and legs feel fantastic. Sometimes the chamois seems hurt a little with my growing hips, but overall very comfortable.  The waist band seems to roll down slightly as my bump gets bigger, not sure how much I like that.  I wore these through Ironman training, and they were one of my favorites, not a surprise I still like them a lot.

The worst shorts from the very beginning have been the Betty Designs Trishorts (http://www.bettydesigns.com/collections/triathlon-1/products/garden-party-womens-tri-short)...these aren't the exact shorts I have, mine are the HPT custom design, but similar style.  The waistband digs in and doesn't give myself or the baby any room to breathe!  I didn't like them much at Ironman weight, always lots of chaffing. I was shocked at how uncomfortable they were in the first 6 weeks!

I have an older pair of Pearl Izumi shorts that were fine for the first 4.5 months, but the waistband is too low and just doesn't feel right anymore!

I write this as I'm getting an easy ride on the trainer :)

(Not wearing bike shorts for tonight's 30min ride...ouch!)