Blog Postings

I wanted to update everyone that all my new blogs will be posted on my website:
www.sarahhaskins.com under the news/blog section. Please visit the site to see what is new. Thank you,
Sarah

Interview: Travlete

Follow link below to read recent article on the Travlete website

http://travlete.com/2011/02/08/pro-interview-sarah-haskins/

Two More Months of Winter?

The first month of the year is over; however, I know many are yearning for spring instead of nearly two more months of winter! The cold months can make you feel stir crazy, yearning the warm sun and ability to wear shorts. For me, the winter months are tough as I am back into the full swing of training and building up my fitness for a full race season in the coming months.
Although this may seem as a tough time for many triathletes, runners, swimmers and other athletes preparing for an upcoming spring and summer race season, it can be rewarding each week to see the progress in fitness from week to week. I have had a tougher fitness hill to climb this year since I had a longer off-season “break” due to an injury at the end of 2010. At the end of each 3-6 hour training day…after day….my tired body is rejuvenated by the joy of my health and accomplishing the goals I have set for myself each day. In the back of my mind, I am focusing on the end goal, which is to qualify for the 2012 Olympics in London. It seems as if Beijing was not so far in the past and London was far off, but the reality is London will be here before I know it. Every day is a step towards that goal of getting to the start line in London 100% ready to go.
Every year, I always try to make improvements. Not just improvements in what others would feel the obvious would be in a triathlete; the swim, bike and run, but all the little additional improvements an athlete can do the other 18 hours a day. I have focused on additional steps of improving my goal of not only becoming the best triathlete of my capabilities, but also becoming the healthiest I can be in mind, body and spirit. I truly feel that if you are not working on the latter; mind, body and spirit you cannot reach your full potential in whatever your goals are for the future.
I began the year by writing my goals/mantras with marker and paper and put it on the kitchen cabinet. I feel it is very important to write your goals down, make them visible, and tell others (in this case my husband) about your goals. Following these steps will be much easier to stay on track towards accomplishing these goals. My cabinet reads,
1) Keep stress free
2) Breathe, breathe…calm
3) Healthy fuel
4) Stretch
5) Believe
6) Moments of Pain for a Lifetime of Glory

Steps I have made towards following through with the kitchen cabinet goals are really thinking about what I do every day. For example, goal #3, I think about what exactly I am putting in my mouth. I want to be able to power myself through workouts with the right and correct fuel, but I also want to keep my body healthy for years to come, including an effort to prevent cancer and other diseases. I have bought a Brita (keeping my water filtered and pure ), continue to take supplements; including a Mulit-vitamin from First Endurance and Omega-3 supplements, and eating as much natural and unprocessed foods as possible. I have made a conscious effort to avoid artificial sugar, for example, sweetening tea with Stevia instead of Splenda. When fueling before a workout, I turn to my easily accessible Pure Bars or something as simple as a banana. Taking these little steps in my diet every day, I feel will add up immensely in years to come. When you fuel your body with healthy fuel, you really feel so much better in your mind and spirit; your quality of life improves.
My coach/husband and I have also focused on what my muscular weakness are in my body. I spend 3xweek in the weight room focusing on not only strengthening the weaknesses, but improving balance and agility. Remember, you are only as strong as your biggest weakness! Focusing on this will improve my swimming, cycling, and running but will also help to keep my body injury free (which helps with the goal pertaining to stress free, although sometimes injuries and accidents do happen!) In addition to strength training, I have begun yoga (supporting goal #4). After several weeks of yoga, I have noticed huge improvements in my flexibility in the hips and hip flexors (what I intended for yoga), but I have also noticed increased core strength and improvement in full body strength, rejuvenation and breath control. The last part of class is used for a short meditation and relaxation, possibly thinking about your goals, or clearing your mind completely and letting go. Yoga is not just about improving the physical strength of the body, but yoga allows you to reach into your mind and spirit. I leave each yoga class feeling relaxed, calm and a stronger, confident woman on the outside as well as the inside.
Finally, when pushing your body each day it is so important to use your mind and really listen to your body and spirit. Elite athletes are constantly pushing, but can get into trouble when one pushes too far and the rubber band (body) breaks. It is much tougher to return back to the rubber band once it breaks verses stretching it out and pushing the boundaries. The tough question is how far can you stretch and expand your body without breaking? I feel this takes evaluation every day of listening to your body; how are you sleeping, how are your muscles responding, etc.? Knowing the physical and mental limits does take experience and practice and often needs the help of other therapists. I use massage, physical therapist and chiropractors, educational books, etc. to help keep my body in check, but the most powerful tool I have is my mind. I am the only one who can truly know how I feel, when to push and when to pull back.
Remember that any goal you are trying to tackle can be challenging on the mind, body and spirit. The process of reaching that goal is a journey that manifests more fulfillment, satisfaction and growth as the achievement of that goal. So, I encourage you to get out that pencil and paper and think about what you want to achieve!
Part of the goal process setting is realizing when to “let go” and give yourself a break. I have a recovery next week and know my mind, body and spirit is ready for it! Pure Bar is giving away a trip to Costa Rica on February 21st. This is a perfect way to relax and rejuvenate! (And to get a break from the cold, winter snow!) Go to www.thepurebar.com for more information on how to register. In addition, free Pure Bars can be won each week! Good luck!!

2010 Coming to a Close....

2010 is officially coming to a close and we are about to enter a new decade. Time sure does fly by; however; this is the time of year I like to reflect on the past 365 days. In 2010, I have accomplished goals in my triathlon profession and as well as personal goals. I feel the most growth we learn from year to year, are the little day to day occurrences in life where learn the most from ourselves. The highs and lows of everyday life are the glue that truly gives us perspective of whom we are and who we strive to become.
The year started off with a tough block of training, including a training camp in Tuscon, Arizona. I traveled and raced more frequently than ever the first part of the year, and it paid off with successful racing, including five wins in 2010. Unfortunately, I also struggled with an injury the second half of the year, which is much, more difficult than training hard, racing and traveling around the world. Although I am proud of my racing accomplishments, I had more internal growth learning from my injury, sticking to finding a solution to fix the problem, and spending many dedicated hours getting better. There really is no better feeling than heading out of a run without pain and enjoying freedom of movement, sun on your face (or snow!) and listening to the rhythm of your body.
Triathlon racing and training aside, other highlights of the year were getting to spend time with family in Minnesota and Missouri, especially during the off-season. As a professional triathlete, I am busy during January through October, and really love to give back to my supportive family and enjoy time with them during the off-season. I have also gotten my family involved in racing this year; as I coached my dad to his first half marathon and triathlon, mother in her first triathlon, and brother in 5k’s and 10k’s. It is great to be able to help them discover the journey of goal setting, accomplishment and most importantly living a healthy and fit a lifestyle.
Reflecting over the past year, I often think how lucky I am to be able to swim, bike and run as a career, but also be able to speak to children and adults about keeping your body healthy. I spoke with several kid’s tri clubs this year and it is great to see the sport growing amongst the youngsters! I am blessed for my family’s and I health and understand that there are so many families around the world who can’t say the same. It is also astounding for me to realize how much support and help I have from those around me to help me reach my goals. Every year, it seems more and more people I have to thank in supporting me in reaching my triathlon dreams. It is very true that behind every Olympic athlete, there is a team of coaches, nutritionists, chiropractors, physical therapists, massage therapists, medical doctors, facilities, chefs, sponsors, team mates, friends, family, husbands and fans! Every person plays a vital role in each Olympic athlete and I am so grateful to have an immense amount of support. Thank you to everyone who has helped me every step of the way this year!
I encourage all to take a moment and reflect on 2010, being 100% open and honest. I am excited for what is to come and to learn from all the “little” moments day to day….

Holiday Health

It’s that time of year again, holiday season! As a triathlete, holiday season also means, “off-season”. Since I am not spending as much time training and not racing, I have more time to relax and spend time with friends and family. Christmas is one of my favorite holidays of the year. When I was younger; the anticipation of receiving gifts I most looked forward to, but now I have the most joy in giving gifts. I especially like to spoil my nieces (as an Aunt, I am allowed!)
Often big family get-togethers equal lots of great food; from the Thanksgiving turkey to the Christmas eggnog. Many people are worried about gaining weight during the holiday season, but I feel one can still enjoy the holiday goodies without the jeans becoming too tight around the hips.

Eating healthy is a lifestyle and that does not change for me during the offseason (or holiday season). This does not meat skipping out on Thanksgiving pie or holiday fudge. It is all about moderation and portion control. Some guides I follow when heading to a family gathering or holiday party:
1) Never arrive to a party famished…this is a sure way to eat too much “holiday” food which may be calorie dense food; high in fat and sugar. If you have a busy day of shopping or work before the party, be prepared to fuel your body correctly throughout the day. I always pack Pure Bars when I am on the go. The bars provide me with combination or protein/carbs/fat that will keep my blood sugar in check.
2) If you are not sure there if there will be a healthy option at the party, bring one! I always like to bring a healthy salad or veggies; knowing that I can fill up on healthy veggies in addition to a chocolate treat while at the party.
3) When it is time for a meal, most parties have a display of yummy food. Sometimes my eyes are larger than my stomach, so when dishing myself a plate I think about portion control and moderation. Those yummy sweet potatoes with brown sugar are not off my plate, but I am sure to not overflow my plate with them. With small portions, I get to taste many delicious options, but I don’t feel stuffed to the brim after eating my meal.
4) Eat slowly….it takes 20 min for your brain to recognize that your stomach is full. If you eat too much too fast, it is not a fun feeling. Relax and socialize with friends and family while enjoying your food. Plus, the food tastes so much better when you slow down and enjoy each bite.
5) When it comes to dessert, keep in mind that some desserts are more nutritious than others. For example, that pumpkin pie is a bit easier on the waistline than pecan. Fruit is always a good option as well as dark chocolate. If you are aware of desserts that are more nutritious for you, it will be easier to make healthier options. Of course, the dark chocolate brownie with the works is okay every once in a while….again in moderation!
6) Finally, during the winter months, it is cold outside and many people choose to become less active than the warmer months. Find a winter sport you enjoy (like cross country skiing or snowshoeing). I still enjoy running outside in the winter, but the correct gear is a must! Make sure to be prepared and bundle in the correct kind of clothing. If you don’t like being out in the cold, join a gym. Most gyms have specials around the holiday season. When I am traveling to visit family in Minneapolis and Missouri, the Lifetime Fitness Clubs become a second home for me. Open 24 hours a day; I know I can always count on getting my workout in and refueling after with a café inside. Life café’s not just any café, this shop knows what your body needs after a workout and serves healthy food, including Pure Bars (my favorite!).

This holiday season enjoy the time with friends and family. Embrace the delicious holiday foods. Be empowered with the knowledge of a healthy and active lifestyle every day during the season and when January 2nd roles around you won’t have to worry about shopping for a larger jean size! Happy Holidays~~

Season Update

Season Update

Unfortunately the 2010 season has to come to a premature end due to an injury in my calf muscle. This injury has been going on and off since I initially injured my left foot back in June. It has been a difficult time both mentally and physically. I have been repeating the process of taking a couple of weeks off and then getting back into racing as soon as possible. The injury was the reason I had to miss out on the run at the London ITU race and unfortunately, the injury has returned. Looking back, I realize that taking a break and then getting back into consecutive races four weeks later is not ideal for recovery back form injury.

As it turns out, I have a tear in my soleous muscle. The good news is this tear is slight and in the belly of the muscle, so healing is much quicker verses a tear in the tendon. Healing however, is top priority and racing in the last two races of the Toyota Series are not possible. I am focusing 100% on with the bigger goals of becoming stronger and healthier next year and focusing towards the 2012 Games.

The injury makes very clear sense to me, which helps me to understand what has happened and what to do to prevent this injury in the future. Not surprisingly, the injury has occurred on the same leg I had surgery on last year. Prior to the surgery, I did not have function of my big toe and push off motion (the muscle I tore has the responsibility of toe-off). The recovery time for the nerve healing is two years, and currently I am still in the window for healing. This particular muscle was much weaker compared to other areas of my leg and the stress of 10-15 races the past couple of years (per year) was just a bit too much to take.

The positive news is that with proper recovery and slowly easing back into training, my leg will have a full recovery and will be much stronger next year. The next two years I will really be focusing on the Olympic trials and qualifying for London in 2012. This means a bit less travel than this year to really focus on training and hitting key races at peak fitness. I am extremely disappointed that I am not able to defend my 2009 Toyota Cup Series Title, but I have to be proud of the two wins I earned in the Series; Minneapolis in July and Chicago in August.

Part of being a professional athlete is overcoming obstacles and becoming a stronger athlete in the future. Every year I learn a about my body’s, weaknesses and areas to improve in the coming years. This year my husband and I learned a lot about training progression and building more of an aerobic base early season to ward off those possible injuries later on, especially with my leg since I am still recovering from a nerve injury. The body is very strong and will continue to fight and fight until it breaks, and once it breaks, you have to give the body the rest and recovery it needs to heal. Unfortunately, this is tough to do in the middle of race season, but we have learned!

I can’t thank my sponsors enough for all the support this year in 2010. Over the past year, I have raced almost a dozen races, including five wins, and three top ten finishes in the World Championships Series races. Next year the plan may not be to get to the starting line as frequently, but each time I do toe the line I will be ready for a quality performance.

Travel Tips

Go to Pure website to check out the blog at: http://thepurebar.com/blog/2010/09/21/pure-travel-tips-from-sarah/

Last weekend, I competed in the World Championships in Budapest, Hungary. The bulk of the past five days have consisted of 24 hour travel days, which at times can be more of a challenge than racing. After six years of racing around the world as a professional triathlete, I have learned a few tricks for smart travel and how to minimize your travel stress. I would like to share with you what I have learned to help prepare you for your next trip across the country or perhaps across the world.
Five tips to favorable travel:

1) Arrange your flights so your layovers are not less than one hour. This will help ensure that you will make your connection due to any short delays from your previous flight (which frequently happens). It also gives you peace of mind not to stress out if your flight is running 15 minutes behind schedule. Of course, sometimes missing your flight is unavoidable due to weather, cancellations, etc., but try to take a proactive approach in your planning.

2) When flying across the Atlantic, try and book a flight that departs later in the evening or late afternoon and try to get a least a little shut eye on the flight. Once you arrive in Europe, stay up all day, even though you will be tired, but you will sleep great that night and be right on track. When traveling west, (Asia, etc.) leave early in the morning and stay up the entire flight until you reach your destination and go to bed at your normal bed time.

3) Flights with a duration of four hours or longer, I recommend wearing compression socks, and this goes for everyone of any age. Sitting for long periods of time on the plane creates poor circulation on your lower limbs and compression socks help to circulate the blood back to your heart. It is not fun trying to put on your shoes with swollen feet and hobbling off the plane once you land Find some at www.linsocks.com or at any Walgreens.

4) Make sure to get up and walk around every few hours to keep the blood moving around the body while in flight. Do a walk around the plane, stretch, keep your body loose.

5) Planes dehydrate your body while traveling. Make sure to drink plenty of fluids. In addition, it is best to eat healthy, light meals. When traveling it can be a challenge to find healthy food options, so I often pack my own food and for the long hauls. I be sure not to forget my PURE bars! They are a perfect combination of carbs, protein and fat to keep my energized and feeling good. Airline food is usually not healthy and loaded with sodium, so be prepared and don’t forget your PURE bars.

Next time you have a long trip, follow these simple guidelines to get you to your destination feeling PURE, refreshed and ready for your trip! Enjoy!!