My Flight Attendant Career: a Call to Make a Difference in this World

My Flight Attendant Career: a Call to Make a Difference in this World

3.5 years ago, I had visited one continent (North America), now I have been on 6 of the 7.  Thanks to my career as a flight attendant.  To this date, I’ve worked 603 flights, flying almost 1.3 million miles with over 200 layovers.    Think of how many people I have encountered....ALOT.  I’ve worked with over 3,000 flight attendants and 1,800 pilots, flown over 87,000 passengers (rough estimates).  

Before becoming a flight attendant I worked in the Church..... called to the ministry of the Church.  I went through the whole call process, formally recognized by the Church as a called and commissioned leader, which I was truly called to serve the church at the time in my life.  I served about ten years in full-time ministry... now I approach my four year anniversary as a flight attendant.... and I’ve since lost my ‘formal call’ from the church, but I have a very clear call to this vocation/job as a flight attendant.

Most people go from a ‘job in a world’ to a ‘job in the church’ or Call to ministry as it is often said.  From my perspective, my call went from big to bigger—from within the church, to a Call being the church every single day in this world; not just in one neighborhood or area or to one group of people.  I am called to share God’s love all over the entire world all the time to everyone I meet.  I am not a person who walks around and tells people Jesus loves them, nor do I constantly offer to pray with people—I am not in your face.  I simple share the love of Jesus by being present, being kind and treating everyone I encounter with dignity and respect—every customer and every crew member, every flight.

I am called to a ministry of presence at 36,000 feet, in Europe, Africa, South America or Grand Rapids, Michigan.   I’m called to 36,000 feet where ‘the Church’ can’t necessarily easily be present—exception of people like me, who are there regularly.  This call to share the love of Jesus at 36,000 feet and anywhere in the world outside the church community is big and matters—I have an opportunity to make people feel welcomed and cared for when they least expect it.

The joys and sorrows I’ve heard about with my colleagues and with passengers at 36,000 feet are endless and happen every single day I go to work.  Life can suck and often times people use airplanes to get from point A to point B in times of hurt and sorrow and also times of celebration and joy.  I’ve been with people (most often strangers I’ve never met and will never see again) as they’ve heard sad news or joyful news.  I’m with people going to weddings, vacations, court dates, funerals, to be with loved ones as they are soon to die, I hear about divorce, children and drug use, bullying... I’m with sick people, scared people, folks going to job interviews and business meetings—these are real experiences I have encountered.  Offering a listening ear, a welcoming place and just being someone who cares— this is what I do.   

The Church gives me a foundation to live out my call—though I am often on the fly, being physically at a church building can be hard, so I am constantly trying to define what Church is to me and how it can still be Church when I can’t physically be present in that community.  This is a work in progress, because most Church communities are defined by Sunday morning experiences.  

Ultimately safety and customer service are the first priorities for my job— I happen to work for a company that has one of their core values being servant leadership and this is what I do.  What does that mean in my role as a flight attendant?  This gives me space to love others as I am called to do—to give and love without expecting something in return.

Take care of yourself so you can care for and love others—if this doesn’t happen, you may get lost in this world and drown into the problems you encounter.

I am so thankful for this opportunity to be in the world—being the hands and feet of Jesus.  Vocation is a Call that can go beyond the formal Church ministry—my hope is that you can recognize your call, wherever it may be.  Your call where you are is just as important, if not more important than any formal call to ministry.  You are called to love others in all corners of cubicles, construction worksites, schools or wherever you are in this world.  I hope you can recognize your call to share the love of Jesus where you are and with your career or vocation, you don’t need a formal call to serve the Church, to be the church and share the love of Jesus in this world.   Go forth knowing that you make a difference by who you are and who God has called you to be.

Ironman Louisville 2016, My 2nd Ironman

Ironman time!

Run in Rome

Run in Rio

Bike in Hawaii

After many personal challenges last year, I decided to sign up for my second Ironman.  Little did I know, during the time training for this race that I would also decide to move to New York City, all while working as a flight attendant and literally finding my Ironman training taking me around the world.  From renting a biking and riding the coast in Hawaii and Alaska, to riding a 3 speed across the countryside outside of Amsterdam--and finding a pool to swim in wherever my work took me, was sometimes a challenge.  I utilized swim cordz I would hang from my hotel doors to keep my swim muscles in shape and endured long training days on my days off from work--I once had a training plan and I ended up not following this plan very close.

Good friend and Sherpa Rita

I read the book 'Be IronFit' to help me understand that I could train less and still 'finish' an Ironman 140.6 race.  My entire training for this race was solo and I had two friends that would occasionally check in on my training to hold me accountable.  In January 2016 I completed the Dopey Challenge (running 4 days-5k, 10k, half 

Random Pool

marathon and full marathon) and then a 70.3 Chattanooga in May.  Little did I know, I would end up with a 12 minute Personal Best for my Ironman time!

In June (race was in October) I began to worry that I was not building up my training, so I began to be more intentional about my training, I ended up swimming maybe two times per week, running 3 times per week and biking 3 times per week, if I was lucky.  Finding time to bike was most difficult.  From June on, I would have one big training day per week, where I would train about 6-7 hours, because I had difficulties getting my longer workouts in the 

Rebecca and I check in

rest of the week.  This method worked for me because I already had a heart rate and training base to work from.  

Below is a recap and reflection about my 8th open water swim triathlon, my second Ironman Triathlon, 140.6 miles of gloriousness. 

TRIATHLON DATE: October 9, 2016

LOCATION: Louisville, KY

 WEATHER: Perfect.  The forecast was dreamy for an Ironman race, 60s-70s and sunshine.  Early 

Race day weather

morning was chilly, around 50 degrees, the water temps were in the low to mid 70s, so the water actually felt warm.   There was a light breeze on the bike, but nothing horrible.  The evening became chilly, but for an Ironman Race the weather was as close to perfect as it could be. 

CLOTHING: Sleeveless Quintana Roo wetsuit and a swim suit for the swim, bike shorts, tri club bike jersey and Tifosi sunglasses for the bike and Chattanooga Triathlon kit for the run.  On the run, I also wore a  headsweat visor, knee high compression socks and Hoka running shoes along with my classic green Mt. Dew sunglasses.  I later added arm sleeves as I was chilly on the second half of the run.

 RACE GOAL: Knowing I barely trained enough for the swim and I was undertrained on the bike, I had a simple goal to finish Ironman, thinking I could finish around 15-15 1/2 hours.  I knew I was slightly more prepared for the run and had completed a number of Brick (Bike/run workouts together) and in 2014, I did the marathon for Ironman Chattanooga (a hilly course) in 5 hrs and 8 minutes...so I set a goal to finish the marathon in less than 5 hours.  Ultimately I wanted to enjoy the day and smile through it all--which I did accomplish.

Realistic Race Time Estimate:

SWIM: 1:20-1:30

      T1: 15 minutes

BIKE: 7:30-8:00 

    T2: 15 minutes

  RUN: 4:45-5:15

ACTUAL RACE FINISH 

(14:14:42)   (Ironman in 2014 14:26:17 ) 

Swim: 1:20:30

T1: 13:04

Bike: 7:36:51

T2: 15:19

Run: 4:48:58

NUTRITION:

Swim: 1 gel (with water), 20 minutes before the swim start, I also had some cytomax electrolyte drink before the swim since we had to sit and wait awhile.

Bike: Every 15 minutes I sipped from my 2000 calorie water bottle with carbo pro/cytomax together (1800 calories CP; 200 calories Cytomax).  I took in base electroyte salt approximately every 10 miles since it was cooler temperature outside.

 I also had 3 packs of Honey Stinger chews with caffeine  that I consumed  throughout the bike ride.  I also stopped at special needs and had 4 gulps of coke and took my salt/vinegar pop chips, which were delicious.  All in all, my bike nutrition was a crap shoot, but it worked.

Race gear

Run: I took a disposable water bottle with a flip top lid, put carbopro and cytomax in it, approximately 400 calories, and I put my handheld case around it and that was perfect, sipping before each aid station, every mile.  I also continued to use base salt and for the run, I used it every mile.  My stomach was sensitive, but no huge issues, so I did not consume many calories other than that because i was worried I would have stomach problems.  After one solid bathroom stop, I felt better and didn't have any other problems.   I occasionally ate honey stinger chews to keep my calorie consumption up.  I stopped at the special needs to switch water bottles and also had some coke and ate a few pop chips.  After the 1/2 marathon mark i began to take coke one aid station, followed by chicken broth at the next aid station.   

Race morning

RACE DAY EXPERIENCE

Note: This might be boring, but I wrote it for myself so I could remember the day...and for anyone who may be considering doing an ironman race, because I know you could totally do it, if you're willing to commit to training, that is all you need to begin--no triathlon experience necessary.

PRE-RACE

Phil and Noel

I arrived Louisville on Thursday and met up with a couple friends from the Chattanooga Triathlon Club, always more fun to race with friends!  I also met my friend Phil, he and I met on the race course during 70.3 Chattanooga, and we were race accountability partners for IMLou.  I enjoy a pre-race meal with Phil and his wonderful wife Kathy after Friday registration.  

For Ironman they make you register by Friday and then 

Dropping transition bags off

return to check your bike in to transition Saturday and then the race is Sunday.  Ironman is different from most triathlons, you don't have a transition area, you have different transition bags, this was news to me come race week.  So if you wanted to use sunscreen on your swim to bike transition and your bike to run, you needed two bottles, there was some planning to do as far as gear logistics and what goes in each bag.   

As before, I was nervous dropping off transition bags Saturday, but I didn't forget anything.  Laying items out all over the hotel room and double checking before putting stuff in bags was helpful.  All went well and there was less stress race day, all I had to do was drop off my nutrition and water bottles the morning of the race and double check my tire pressure on my bike.  Thanks to my wonderful sherpa Rita, all went well.

RACE MORNING

waiting to swim

I had a white bread sandwich with a small amount of peanut butter and large amounts of jelly, I had a
 banana and sport drink.  I also enjoyed about 10 ounces of unsweetened applesauce.  Ultimately, trying to stay light with the food that would be easy to digest.  Thanks to QT2 systems and their nutrition recommendations before my first Ironman, I once again had a successful pre-race breakfast.  I was thankful for my good friend Rita who joined me for the Ironman experience and to be my sherpa.  If you are unaware, sherpas are essential to the race day and help in more ways than they know.  

Swim Start

2.4 mile Swim (1:20:30)

Time:  1:20:30       Pace: 1:48/100m           Age Group Rank:   72/105   Gender Rank: 445/727   Overall Rank: 1769/2649

Again, here I stood, ahead of me I had to swim 2.4 mile swim (I use to be very terrified of open water).  My last open water swim before this race, was when I did Chattanooga 70.3 in May 2016, many people prepare for Ironman and complete other open water swims before the race, for me, I already know I'm slow, but I already know that I am gifted with the ability to remain calm while swimming.

Noel is ready Ready to swim The Ohio River, we won't talk about how nasty the water smelled and how much trash I saw in the water the day prior to the race.  The swim was a slow rolling start--essentially jump in and go, no place or time for warm up.  I did swim in the River the day prior to the race, to ensure the sleeveless wetsuit I borrowed, would work for me.  The sleeveless option was a wise choice, I would have been too hot wearing sleeves and I know my shoulders would have been exhausted since I did not practice swimming in my wetsuit at all.  This swim began with 0.7 mile upstream swim, there seem to be little current, which was nice.  After swimming about 1/2 mile, I noticed other swimmers 'walking,' yes actually walking, so I asked "are you walking?"  They responded yes.  So I took a break and walked faster than I could swim for a few yards, because I could.

Of course the turn buoy was a crowded area and someone knocked my goggles off--I was more mad
 than I was freaked out.  I had to make it out of the crowd before I could re-adjust--this probably added a couple minutes to my time but that was minor problem.  I looked at my watch after I hit the turn buoy and my watch showed approximately 28 minutes.  I had 1.7 miles remaining for the swim.  The water was nasty...besides that the swim was fine, I was slow and steady the entire time, and I felt way better than I anticipated.  A friend of mine reminded me to kick a lot towards the end of the swim to loosen up my legs and that will help prepare for the bike--a great idea and it worked!  I felt great on the swim exit and ready to go!  Out of the swim, the volunteers were great and yanked my wetsuit right off, and on the long run to T1 I went.

112 mile Bike (7:36.51) (stopped for special needs once and bathroom twice)

Pace: 14.71 mph

 Age Group Rank: 87/105      Gender Rank: 578/727       Overall Rank: 2279/2649

Heart Rate Average: 133       Cadence Average:  no data

max speed: 41.4 mph

total elevation gain 5,448 feet over 112 miles

Little did I realize when I registered for Ironman Louisville, that this was a race known to have a very hilly bike course.  From my perspective, post-race, I would describe the course as one with rolling hills where you can't quite make it to the top of the hill without pedaling, most rollers you can reach the top with a good downhill and minimal pedaling, not the case for this race.  

With a summer as a flight attendant and moving across the country, preparing myself for the bike was challenging.  I didn’t have enough time to log the necessary miles and preparation.  With the limited training I knew I had—I was estimating the bike would take me 8 hours and I finished in 7:36.  As my 6 year old niece reminded me before my 1st Ironman “You just have to keep going, even if you are slow.”  

The bike is the part of Ironman that makes me most nervous--a bad mechanical could end your race day, the potential for a crash or bike wreck on a crowded course is possible.  Biking smart is one of the most important things on race day.  I loaded down my bike with two extra tubes, two CO2s, a bike tool, some extra black tape and a very tiny bike pump--and thankfully, I needed none of it.  I carried two water bottles, each with 2000 calories in them and then had water between my handle bars--I refilled this each aid station so I wouldn't run out, this worked great!  Aid stations were every 15 miles and at my pace, that was about 1 per hour.  I sipped my nutrition bottles every 15 minutes, aiming to consume a minimum of 250 calories per hour.  

Biking

I listened to Ironman Billy's advice for someone who is under trained for the bike (I did about 3 rides over 80 miles); I found a comfortable pace and went slightly slower than that for the first loop.  Ultimately I took advantage on the downhills and went easy on the uphills, I often passed people on the downhill and they passed me on the uphill.  I stopped at special needs, which was my first bathroom stop, so it's possible I was slightly dehydrated on the first part of the bike, but I continued to focus on hydration after I realized that, which worked, I had one more bathroom stop during the bike.  Special needs took a little longer than it should have because they couldn't find my bag, not a big deal.  I took a huge drink of coke, and took off with my pop chips, a great treat!  I also had CO2 and tube in my bag, I asked the volunteer helping me if he was a cyclist, he said yes, I told him I want him to take the tube and CO2 for himself--he graciously thanked me, he said since I offered, he could keep it--the least I could do to say thanks! 

 Onward I went!  La Grange was a city just beyond special needs about 10 miles, the first loop I saw Rita, which was refreshing, she was also there the second loop but there were tons of people cheering us on and I missed her, but she saw me!  They had a festive atmosphere.  Ultimately there were way more people than I expected on this bike course, many folks on the first 10 miles out in their driveways and just random people all along this bike course, having a party and cheering all day.  

One notable part of the bike course, after La Grange, you make this left turn on to a small country road, there is a nice downhill and then a 'bump' at the bottom, immediately after is the steepest hill on the course, one that requires you to get out of your seat to climb (I usually stay seated for most climbs to conserve energy).  I slow down for the hill, go into my low gear, because I remember a local volunteer who helped me during check in and he told me about this... so I'm prepared.  I proceed to get out of my seat for the climb and my bike went from the easiest gear and automatically shifted to 2 gears harder... I had a biker on my right and bikers behind me.  I had to keep pedaling or cause a wreck--I made it, but this hurt--it was on the first lap--I'm thankful I was able to work myself out of it.  I couldn't shift because of the steepness of the hill, I would have wrecked my bike.  After this hill was a nice downhill, I took advantage, but noticed an ambulance, two bikers a few minutes before me had a wreck, something I always hate to see on race day.

Thankfully I was so slow on my bike, so the course was not crowded on the second lap.  The weather was gorgeous, I could not have asked for a better day to enjoy the beautiful countryside, it was so enjoyable even though I was under prepared.  At mile 103 I felt done, I was ready to be off my bike, I was out of aero position and just rolling along--another racer came by and gave me the encouragement I needed.  I won't forget, he said "You're almost there, you've got this--don't quite now."  Ironman can be emotional when you don't think that it will.  I told him "you're right," my eyes watered, I thought about all the times I wanted to quite in life doing different events and things, and I didn't quite.  Today was not a day to quite or take it easy, I dropped back into my aero bars and cranked my way to transition, giving it all I had left, staying steady and consistent.  I felt good and ready to run--something I've looked forward to all day.

26.2 mile Run (4:48:58) (actual moving time was 4:48:58)

Pace:     11:01/mile average   (avg moving pace 10:52/mile)   

  Age Group Rank: 74/105       Gender Rank: 412/727          Overall Rank: 1789/2649

Heart Rate Average: 133

1/2 Marathon time:  2:16

last 13.2 miles time:  2:32

My only specific goal all day was, if I felt good, I wanted to run the marathon in under 5 hours, 4:59 was even good enough!  My stand alone marathon time was 4:15, I did the one during dopey challenge in 4:30 and my prior Ironman (which had a hilly run) was 5:08.  I felt like this was a stretch to knock off 9 minutes, but I firmly believed I had the ability if I felt good and stayed focused.

My plan was to keep a strong focus and run the first 1/2 marathon in 2:15 to give me more time for the final miles.  I ended up with a consistent pace the first part of the race and ran the first 1/2 marathon in 2:16.  I walked each aid station from beginning to end--and there was an aid station each mile, so I walked once per mile and this was included in my mile average pace.  I firmly believe that walking each aid station gave me the reset I needed and allowed me to run the time I did.  I would take a water at the beginning of each aid station and walk until I finished it, which was almost the end of the aid station and then my run would pick up again.  This method kept me focused and consistent.  In my mind I told myself, one mile at a time would get me to the half marathon mark and then I could 'coast' to the finish.  I was shocked when I reached the half marathon and pretty much made my goal!  I stopped at special needs for a few pop chips and a nice drink of coke.  The mental side of this race is critical to the day and having focus goes a long way.

Beginning to Run

The Louisville Ironman run course is two loops, full of spectators and flat!  There is one section where you go under a bridge, this was a slight down hill and then slight uphill.  I had to stop early on for the bathroom, which I needed a few minutes in there and then I felt better.  I stopped once on the second loop, which was great, it meant I was still hydrated.  I ran with 3 different guys on the run, the first one couldn't hang very long, as I know that I am gifted with a consistent pace and he was slowing, so I said bye.  The next guy I met, he was in his final 3 miles, ready to finish, I was only on my first lap, but he was running and then walking the aid stations like I was so we actually stuck together, he helped keep my pace consistent.  The second loop, maybe around mile 21 or 22, I was ready to walk more.  As I started leaving an aid station I commented to myself, or I thought just to myself, "this is getting harder to run, I might have to walk more."  This guy overheard me and said, no, let's run together.  I said okay, but don't let me hold you back.  We ended up running about 3 miles together, he stopped for the bathroom and came back, I told him, 'you look good, you should go,' he said okay and took off, so I ran the final mile or two solo, but if I hadn't run into that guy I may have actually walked more.  Sometimes it really is the people who you meet in your journey that help you along when you most need it--for the strangers I met at Ironman Louisville, I thank you all.  To the strangers who cheered for me on the race course, I thank you too.  The energy on the race course at Ironman Louisville is like no other race I've been to.

RUN Pace Break Down

Mile 1: 11:35         

Mile 2: 10:15

Mile 3: 10:15

Mile 4: 11:04

Mile 5: 11:04

Mile 6: 9:59

Mile 7: 10:28

Mile 8: 10:08

Mile 9:  12:06 (potty stop)

Mile 10: 10:10

Mile 11:  10:34

Mile 12: 10:31

Mile 13: 10:25

Mile 14: 12:05 (potty stop)

Mile 15: 12:05

Mile 16: 11:46

Mile 17: 11:14

Mile 18: 11:39

Mile 19: 11:36

Mile 20: 11:04

Mile 21: 11:52

Mile 22: 11:34

Mile 23: 13:03

Mile 24: 12:02

Mile 25: 11:44

Mile 26: 11:29

FINAL THOUGHTS

Sherpa Rita and Noel

Crossing the finish line for my second Ironman, I took more time to soak the whole experience in--I was fortunate to have the finish chute to myself, with everyone cheering, the feeling of accomplishment after exercising for over 14 hours straight, is something I can't describe.  I have gone through a lot this past year, and training for this Ironman, solo has given me the time of reflection that I've needed.  I now move forward after this race with peace and joy of whatever is to come.

Champagne Celebration

To think I went to my first master swim class in 2011 swimming in the open water was (and still is) my biggest fear, a wetsuit gives me the comfort I need. I was worried I wouldn’t have enough time to train for a big race—I didn’t, however I was able to train enough to make it to the finish line feeling great.  Keeping my heart rate low for the first months of training (and beyond) was crucial to my success.  Nutrition matters—protein recover during training was essential to staying injury free.  Sleep, I never had enough.  If you have a goal and determination, it is possible and ultimately Ironman is about the journey you endure to get you to the start line, and on race day your determination and focus carries you to the finish line. 

Finishing Ironman Louisville in 14:14

The key is to find a balance between things that really matter in your life and Ironman, don’t let Ironman take over your key relationships and priorities—it’s easy to do.  Workouts for Ironman matter, they get you to the finish line, but the people that were in your life before Ironman and the people you meet along the way, matter more—keep your eye on the finish line while giving time to those who matter in your life.  You do have to complete most of your workouts, but if you miss occasional workouts, it is really okay--this was helpful to know.  Ironman training does not last forever, so make the most of it while you are doing it, if you ride 85 miles instead of 100, you will be okay--enjoy the ride and the moments, during training and on race day.

Post race dinner the next day

Minutes after finishing

Chattanooga 70.3 2016, 4th 70.3 Undertrained but Fun

PREPARATION/TRAINING:  Approaching my 4th 70.3 race, I knew I was significantly undertrained.  Working in the airline industry and traveling around the world and across time zones often, significantly impacted my training, but I was confident I had the ability to finish the race, I just was unsure what to expect and how I would feel.  

WEATHER: The weather was great, I can't remember details, but it was wonderful!

CLOTHING: I wore an Epix brand, 2 piece, Chattanooga Triathlon Club race kit all day.  I also wore my tifosi sunglasses all day and then my headsweat visor on the run.  For the swim, I did wear my Xterra, long sleeve wet suit.

RACE GOAL:  Knowing that preparation was a limitation for this race, I wanted to push myself hard enough to do my best, but I wanted to maintain an awareness of how my body was feeling.  Ultimately I wanted to finish this race feeling good, knowing I had an Ironman in October to continue to focus on.


ACTUAL FINISH: 6:19:57

                SWIM: 40:00       (in 2015 37:24)
TRANSITION 1: 7:34         (in 2015 7:08)
                  BIKE: 3:17:13     (in 2015  2:59:50)
TRANSITION 2: 4:40        (in 2015  3:32)

                   RUN: 2:10:30    (in 2015  2:03:04)

NUTRITION: 

RACE-DAY BREAKFAST/PRE-RACE NUTRITION:  I have a standard pre-race meal at this point, a banana, white bread sandwich with jelly and sometimes peanut butter, 8-12 oz. of unsweetened apple sauce and then sport drink (such as cytomax or gatorade).  Essentially I try for carbs that will break down easily.

PRE-RACE/RACE MORNING:  No nerves and ready to go, had fun with friends.  Low race expectations created low stress.  It was hard for me to not really have any race goals besides pushing myself as long as I could and then finishing.

1.2 MILE SWIM (40:00) 

Time: 40:00       Pace: 2:04/100m       Age Group Rank: 70 of 100

Gender Rank: 553/837

Overall Rank: 1682/2296

I started the swim, hoping to survive.  I had not worn my long sleeved wetsuit since this race last year, and I don't recommend that anyone does that, not a wise choice.  We had to swim upstream before swimming downstream, this was the challenging part, once I made it upstream, it was easy to complete the swim.  I only swam about once per week and then used swim cordz to prepare for this swim, so I was more tired than I should have been, but I never struggled or freaked out during the swim, no complaints, my time reflects the preparation i put in.

56 MILE BIKE (3:17:13)

Time: 3:17:13      Pace: 17:04 mph     Age Group Rank:  55 of 100

Gender Rank: 466/837

Overall Rank: 1604/2296

The bike is where I was most underprepared, working as a flight attendant really limits my ability to consistently train on the bike.  My longest ride before this race was around 40 miles.  Needless to say, I felt great for the first 40 miles and then I was worn out.  I did well pushing myself, but not pushing myself too much, but since I was underprepared, my race reflected that.  

I did met a fellow racer, Phil, and he and I rode most of the course 'together'.  I would pass him on the down hills and he would pass me on the uphill.  I felt like I rode the race course rolling hills well, really cruising on the downhill and taking it easy on the uphill.  the last 16 miles were tough, but mentally had to stay strong, so I finished a little tired but ready to run.  

13.1 MILE RUN (2:10:30)

Time: 2:10:30      Pace: 9:57/mile    Age Group Rank: 47 of 100

Gender Rank: 355/837

Overall Rank: 1297/2296

This run course is hilly, I use to run the area a lot so I knew exactly what I was getting in to.  Again, being significantly undertrained I was focused to stay strong and push myself as much as I could.  I am rather shocked I held on and finished in the time I did.  There was a lot of hurt, but my mind and attitude carried me through.

FINAL RACE THOUGHTS

Race preparation matters, but sometimes we don't have the time we want to put into training.  This was a day I enjoyed and had fun, I knew my abilities and was able to approach the race with the training I was able to do.  Would I have liked to race faster?  Yes.  Could have I raced faster?  Yes, with the proper training.  I'm thankful I could do this race, enjoy the day and continue to live a healthy lifestyle, and ultimately that is what triathlons are about for me.  Also, this race day reminded me that your mind, your attitude can directly impact how your race will go.    If you are relatively in shape, It is okay to be undertrained, but it is important to approach race day with the abilities you have at the time of the race.  

Disney Dopey Challenge: 4 days of running, 48.6 total Miles

Two friends of mine thought 4 days of running races, increasing the distance each day would be a great idea.  The next thing I know, I was signed up for the Dopey Challenge at Disney World.

TRAINING
My great intentions led me to find a training plan, which I never followed.  My training ended up being, running as much as I could and learn to run on tired legs.  Time allowed me to run about five times a week, I would often split up the runs so I would do back to back long runs twice a week and then add another shorter easy run in there, occasionally with intervals.  I had no rhyme, reason or rhythm to this training, however in the end, it worked out okay.  Due to my lack of training, I really had a short week long taper.

The Dopey Challenge is held in the beginning of January, which is a crazy time right after the holidays and I work a lot around that time of year.  I didn't have a race plan and was lucky to actually show up a day before the race began.  On the bus from the airport to the hotel resort, I spoke with a guy who had ran the Dopey Challenge in previous years.  I asked about suggested ways to approach the race and he said to consider 'running' the 5K, 'racing' the 10K, 'running' the half-marathon and whatever you have left, use to 'race' the marathon... this is the advice I implemented for this race.

GENERAL THOUGHTS ON THIS RACE
The hardest part of the Dopey Challenge for me was waking up at 3:30 A.M. each morning and dealing with the crowds of people who were also racing each day, anywhere from 10,000 to over 20,000 people running in a race, all on the same route.  Disney does a great job putting on this event, but the crowds were still hard for me to manage, ultimately, I personally do not like crowds, especially while trying to run and/or race.

CORRAL PLACEMENT--
If I recall the time I used was somewhere between 1:54-2:00 hrs for a half marathon and this is a target time to be in a corral with folks who aren't overly slow.  My friends were further back and we had issues with folks walking and it was difficult the first few miles, so if possible, find a low time so you don't have to deal with such odd crowds and slow movement.  The corrals where I was placed were decent as far as people who were at that pace.

DAY 1: Running a 5K
The 5K was 3.1 miles of fun, running with my friends Kelli and Rebecca.  We were all use to running longer races, so it was a very relaxed race for us and we enjoyed the experience with no pressure on a certain pace or time.  After this race, we still had 45.5 miles to cover in the next 3 days.  Of course we felt great after the 5K so we decided to spend a day enjoying Animal Kingdom, of course we were slightly concerned about being up on our feet all day as we had a few miles to run in the coming days.

DAY 2: Running a 10K (in steady rain the whole race)
TIME: 54:52
AVERAGE PACE: 8:43 min/mile
HEART RATE: 163 BPM average
PLACE: Age Group: 53 of 950, Gender: 228 of 1029

Mile 1:  8:50
Mile 2:  8:49
Mile 3:  8:40
Mile 4:  8:44
Mile 5:  8:51
Mile 6:  8:34

The 10K, 6.2 miles, was a distance I had not raced just as a running event in almost 5 years.  Per the advice I decided to follow, I was going to race this distance, in the midst of the 10,000+ people, so I went solo to my corral to be at the pace of the people.  As we slowly inched to the start line, I noticed a guy with a Chattanooga Triathlon Club visor on, I did not recognize him and thought, maybe I've seen him once in my life, I was president of the club and all, so I should know him, right?  I introduced myself and we were both excited!  We trotted out at the start of the race with another 1,000 people by our side and had not discussed running together, but we did end up running the whole race together, IN THE RAIN and IN THE CROWDS and finished with 54:52.  We talked the whole race and held a very steady pace.  Thanks to Sam for a great 10K!

DAY 3: Running a Half-Marathon (13.1 miles)
This race I ran with friends and it was a day to take it easy, we stopped for pictures and enjoyed the day together.  As part of my dopey challenge strategy today was to take it easy so I would have some legs left for the marathon the following day.

I started in a corral further back than I was placed and this was difficult at the beginning, it was very crowded and many people were walking to start with.  We kept a fairly steady and slow pace for the day and this was intentional and I would recommend.  Running through Magic Kingdom was a highlight and there is so much to see on the course that the miles fly by!

TIME: 2:36:41


DAY 4: Running a Full-Marathon (26.2 miles)

TIME: 4:27:45
AVERAGE PACE: 10:00 min/mile
HEART RATE: 158 BPM average
SPLITS: 5-mile: 51:36, 10-mile: 1:41:40, 1/2 marathon: 2:13:29, 20-mile: 3:23:29

PLACE: Age Group: 132 of 1734, Gender: 791 of 2644

Mile 1: 10:14          Mile 10: 9:31        Mile 19: 9:52
Mile 2: 9:51            Mile 11: 10:11      Mile 20: 10:19
Mile 3: 10:11          Mile 12: 9:55        Mile 21: 10:06
Mile 4: 9:43            Mile 13: 9:43        Mile 22: 9:40
Mile 5: 9:54            Mile 14: 9:56        Mile 23: 10:12
Mile 6: 9:44            Mile 15: 10:08      Mile 24: 10:19
Mile 7: 10:11          Mile 16: 10:04      Mile 25: 10:09
Mile 8: 9:30            Mile 17: 10:08      Mile 26: 10:15
Mile 9: 10:07          Mile 18: 10:09

My goal for the marathon was to be consistent throughout the race and push myself without getting injured.  I decided to run alone for this race and that ended up being great.  My mile time splits were within 30 seconds per mile, so consistency happened and my overall marathon time was within 12 minutes of when I did a 'stand-alone' marathon without other races.  I was hoping to keep my time under 5 hours and I easily did that.  The stranger who suggested my race strategy I followed was brilliant and I would recommend to anyone racing the dopey challenge to do the same.

I met a fellow Delta employee around mile 8 and we ran together for about 5-6 miles and then I kept going at my consistent pace, the company and conversation was great to keep me moving.  From Mile 21 and forward it was very much a mental focus time, it was challenging but I was able to focus and saw one mile at a time, one foot in front of the other, I was focused on staying consistent and it was a deep focus and that worked well.  The mind is powerful, especially in races like this.

Again, there was a lot to see on the race course and that helped the miles pass by, I did stop in Hollywood studios to take a picture with the guys from Monsters Inc, there was no line and I thought, why not?!  It was fun and I'm glad I took 30 seconds to stop.  Finishing this race was emotional, knowing that I had completed 48.6 miles in 4 days, the finish line experience was magical and meaningful.  I did something (mainly run a half marathon one day and a full marathon the next) that I wasn't sure how I would make it happened, determination ultimately took me to the finish line.

Chattanooga 70.3: My 3rd 1/2 Iron distance race

PREPARATION/TRAINING:  Approaching my 3rd 70.3 race, I had high hopes of certain race goals and training properly.  Other opportunities in my life (flying in airplanes for work) led me to train less than I had intended.  I'll never forget, my last bike training ride before the race was in Duesseldorf, Germany on a 3 speed bike along the Rhine River--the bike gears broke and so it became a single speed.  I rode for 2.5 hours and called it quits.

WEATHER: Chance of rain all day and it ended up raining about 30 minutes into the bike course, but it was a nice drizzle.  There were puddles from the rain on the bike course, but I've ridden the course enough that the rain did not slow me down.  The run was overcast and it was mid-70s but was a little humid, no complaints.

Most of my race gear

CLOTHING: I wore an Epix brand, 2 piece, Chattanooga Triathlon Club race kit all day.  I also wore my tifosi sunglasses all day and then my headsweat visor on the run.  For the swim, I did wear my Xterra, long sleeve wet suit.

RACE GOAL:  After my lack of training properly, my race goals shifted to having fun and finish the race strong.   My mantra was to race with a good effort for as long as you can and then I could go as slow as I wanted, I kept saying to myself "go as hard as you can, for as long as you can, and then you can go as slow as you want."

ACTUAL FINISH: 5:50:58 (PR by approximately 26 minutes)

                SWIM: 37:24
TRANSITION 1: 7:08
                  BIKE: 2:59:50
TRANSITION 2: 3:32

                   RUN: 2:03:04

Pre-race breakfast

NUTRITION: I didn't have a big nutrition plan, but followed in my Ironman nutrition that worked well--with an estimated target of 200 calories per hour.  This is what I did and it worked for me, I am not trained and didn't take advice from a professional, but I didn't get sick and finished the race.  I used a combo of cytomax and carbo pro on the bike, supplemented by honey stinger chews and I also use base salt.  Again, I sip the carbo pro mix (made a 700 calorie bottle) every 15 minutes on the bike.  During the run, I did take a gel or two that included caffeine and this is a necessity for me as I need the extra energy and focus.

Chattanooga Tri Club Friends

RACE-DAY BREAKFAST/PRE-RACE NUTRITION:  I started eating carbs more intentionally about 2 days before the race.  On race day I had two 4oz containers of unsweetened applesauce, two pieces of white break with light amount of peanut butter and a regular amount of jelly, and I had 16 oz. of cytomax electrolyte drink and a glass of water, it's possible that I had a banana, but I cannot remember.  I had a vanilla gu (with caffeine) 20 minutes before I got in the water to start the race.

PRE-RACE/RACE MORNING:  Met up with Rebecca and Kelli in transition and then met up with Sarah M. on the bus.  R & K ended up hitting the bathroom, so I went to sit in the line for the swim start with Sarah.  The swim start was rolling, first come, first serve.  I felt like I needed more time to complete the race, so went ahead in the line.  I wasn't overly nervous for this race and felt that I would enjoy the day and give it my best.

1.2 MILE SWIM (37:24) 

Time: 37:24       Pace: 1:56/100m       Age Group Rank: 53/85

Gender Rank: 390/669

Overall Rank: 1372/2181

To begin the swim at 70.3 Chattanooga we walked down the GPS dock, jumped in and swam upstream for about 400 meters (estimated).  I was very unprepared for the swim, I ended up swimming about 1 time per week prior to the race, no more than 2400 yards.  I swam closer to the shore going upstream and then cut across and swam the buoy lines the remainder of the race.  I had some issues with sighting, but no problems swimming straight.  I attempted to have a higher swim stroke going up stream and then remained steady going downstream, and the current helped some, I swam straight and had no issues with the swim, but definitely was tired towards the end and could tell I hadn't prepared properly.

56 MILE BIKE (2:59:50)

Time: 2:59:50      Pace: 18.68 mph     Age Group Rank: 45/85

Gender Rank: 312/669

Overall Rank: 1283/2181

My lap split time on my GPS was every 5 miles and so my every 5 mile pace broke down into this: 16.3, 19.1, 17.9, 17.8, 19.7, 19.5, 20.2, 20.3, 18.6, 21.5, 19.4.  I'm not a coach or professional, but my observations and thoughts include that this is fairly consistent for a course that is rolling hills.  I'm a timid biker, so I would say the initial 5 miles was leaving town, and there were a few railroad crossings and a lot of bikers so the speed was slower.  Six laps (again a lap is 5 miles) were consistently around 19-20 mph average--which I felt was consistent, seven laps were all between 15-17 minutes, with the range being 13:58 to 18:21--again, consistent without being planned that way.    I surprised myself on the bike, because I never road more than 50 miles training and I was very undertrained.  I felt like I focused on a good pedal stroke and my nutrition--with the idea that I would go as strong as I good, for as long as I could.  My heart rate was very consistent 150-156 for each 5 mile lap--with six laps being 153 or less average.    

13.1 MILE RUN (2:03:04)

Time: 2:03:04      Pace: 9:23/mile    Age Group Rank: 35/85

Gender Rank: 206/669

Overall Rank: 905/2181

During the run, I literally focused on one step at a time, with the goal to keep my feet moving at a rapid and steady pace.  I never ran more than 9 miles in preparation for this race, so I was very nervous because I knew the run was hilly.  My goal for a half marathon is always to keep it around 2 hours, and with my limited training, I was more than happy with the 2:03 race time.  I felt consistent and I felt strong at the finish, but I didn't have much more left in my gas tank--I'm slowly learning how to use all my energy during a race to maximize a strong finish and this will come over time and with more experience.

Post Race Smiles

FINAL RACE THOUGHTS

I found more focus on this race--focus for being in the moment and doing the best with where I was.  Thinking that I had 56 miles left when I started the bike, did not work--I had to think about the mile ahead of me and focus on my pedal stroke and that allowed me to have a faster race than I thought I would.  Finding a focus on the technique with the sport I was doing is how I've learned to race faster.  It's about how efficient you can be as an athlete, not trying to just be fast and beat a certain time.  I encourage others to break down your race and focus on the small things to create surprising results.  Enjoy the day, smile and be thankful that you are able to do what you do.

Go for a Run, Make Yourself Focus

DISCLAIMER: I'm not a coach or expert, I'm your average athlete candidly sharing my training experience.

Recently, I had an unofficial Personal best for my half marathon time, 1:50:25 for 13.1 miles, 8:26 average/mile.  3 years ago I ran my old record, 1:54:33, 8:47/mile pace.  I went out for a training run and managed a 4 minute personal best--that was not the goal of my day, I couldn't believe it happened.

I am training for the Dopey Challenge at Disney World (4 days of running, 5k, 10k, half marathon and full marathon) which will be in January--I am behind on my training, so in early November, I decided my training plan would be to just run as much as I could, long slow distances, long ended up being less than 10 miles, but I would run at least 5 days a week, always having one off, if not more.  No heart rate, no coach, no plan, just run.

Since I've been so distracted and unfocused, last weekend before I began my long run, I decided I really needed to have a focus for my run.  My focus would be on the first hour of running, I would think about my posture and my cadence, I wouldn't worry about my heart rate, how far, or how fast--just to keep my feet moving at a decent cadence.  If you think about moving your feet faster, and you focus on that, you can.  They say average/normal runners have a 160-170 cadence, I currently work hard to be at 170, but find it easy to now stay in the range, if I occasionally focus on this.

After running an hour with my focus, I decided to keep this focus as long as I could.  My legs felt great and my mind was focused, and in the end I was shocked by the results.

I wore my cadence sensor on my shoe today, but did not look at it once while I was running 8 miles, and my average cadence was 164.  If you take time to work on your cadence, it becomes something natural and you will in turn be able to naturally increase your speed.

I'm your average athlete--I believe you can increase your speed by taking time to focus on your cadence and how fast you move your feet and this makes it more effortless for you to run.  The next time you are on a run, just think about moving your feet faster and see what happens.  Improving your run cadence will take consistency--how do you begin?  For me, I would go for a 3-4 mile run, and spend half that time focusing on my cadence, and the other half just running.  I would suggest to take part of each run and focus on your cadence and remember, consistency matters.

On the Go: Reflections from a Flight Attendant

Taking time on a layover in Howth, Ireland to reflect
on my first year as a flight attendant

On the Go and Now is the Time: Reflections from a Flight Attendant
Written on April 23, 2015 on my 1-year anniversary as a flight attendant
Year one as a flight attedant includes approximately: 268,025 miles, 67 layovers and 251 flights worked, encountering approximately 44,000 people throughout the year--this is an opportunity to share love and grace with many people, 'I am on the Go and Now is the Time' to impact the world by how I live and how I love.  Layovers in Amsterdam, Anchorage, Vancouver, Calgary, London, Boise, Narita (Japan), Panama City (Panama), Kingston (Jamaica), Honolulu, Dublin, Portland, San Francisco, Phoenix, Sioux Falls, Colorado Springs and Birmingham to name a few--my life has been influenced by the people I've met on my journey, old friends and new friends, strangers and relatives.
By: Noel C.K. Reagan

A month ago I was in Alaska.

A week ago I was in Hawaii.

Today I am in Ireland.

I am blessed.

I am on this earth to love God and to love others.

I am called to love people for who they are.

With each passing moment, I am called to be still, and then go.

I am called to truly go and live in this world.

I am called to hear stories and share stories.

With each passing moment, I am grateful.

I am grateful for the people I've met and the places I've been.

I am grateful for the love of Christ I've been able to share with others simply by treating them with genuine kindness.

With each passing moment, I take time to reflect.

Looking back on the places I've been, and remember the experiences.

Looking back to the people I've met, and remember the stories I've heard and shared.

Looking ahead to the opportunities that come each day to meet strangers who I later call friend.

I live in this world, not for myself but to love God and love others.

Love has no bounds and no walls, we all are called to go beyond our own worlds in order to see differently.

I am on the go in this world.

Yet I live in the stillness of the moments I am given each day, wherever I may be in this world.

And indeed, I truly believe home is where your heart is.

I am on the go in this world to love God and love people.

I am on the go in this world to make a difference by how I live my life.

Now is the time and for that I am grateful.