Pregnancy Update: Third Trimester

How did we get here? Haha, just kidding. I won't pretend like this 29ish week update came on suddenly. 

This pregnancy went approximately like this:

- 3.5 weeks: whoa! That's a second line. But what if I still get my period. Let's wait.

- 9 weeks: hearing a heartbeat. It's real! Tears... joy and fear. 

- 12 weeks: still not officially out of the danger zone?? Really??

- 18 weeks: anatomy scan, hello baby boy, we're so happy that you have all your parts!

- 20 weeks: half way point, I feel big (LOL, you don't know what's coming).

- 24 weeks: this pregnancy is progressing well, I'm not nauseous anymore, I feel like I'll be at 30 weeks in no time.

- 29 weeks: ANOTHER 3 months?? Whaaaaa? Let's get this party underway. I can't wait to meet my little man.

So this brings us here. It is January in New York City and we just got our first big snowfall. It's pretty and very cold. It's the first winter when I'm not being brave and running because if I trip or slip and fall like last year, that would be really reckless. Frankly, today I can't motivate myself to go to the gym onto the treadmill either. So it's a long rest weekend.

What has my wellness and fitness routine been so far? I hear from a lot of people how disciplined I appear. It's true. But just like before, my motto is moderation. I would say I eat about 70% well and everything else falls prey to my enormous sweet tooth. Way more than before but now I can't get enough gummy bears, hard candy, ice cream and sweet and salty popcorn.  Other than that, this baby loves all things I love. I swear, he jumps with joy when I start preparing lunch, usually a variation on the egg theme with good sourdough and avocado. Baby loves Nutella and bacon, too :) We've been going through a pint of Sahadi's Castelvetrano olives in a few days and I've lost my fear of eating some of the things that pregnant women should be careful with... I won't list them. 

Here is a breakdown of my routine on good days:

6am: Wake up and either go for a run or have breakfast when I go teach.
7am: coffee unless it was part of breakfast (usually Muesli, berries, yoghurt and almond milk).
8am: usually the first client session of the day, sometimes the second, yup. 
9am-12:30am: probably 2 more sessions, run a quick errand and dash home for lunch.
1pm: lunch at home whenever possible and followed by a nap (even though lately naps make me feel like a zombie so I try to relax without sleeping and instead go to bed sooner).
2-3pm: scheduling of clients, invoicing, blogging, chatting with copy editor at www.wellroundedny.com and procrastinating. 
4pm: either get mentally read for another session with clients or debate what's for dinner. Emails.
6:30pm-7:30pm: usually dinner around that time (most of the time I cook a low-carb meal centered around good fats, proteins and greens).
7:30-9pm: watch a TV show with hubby.
9:30pm: lights out (I value my sleep immensely, not just since being pregnant. I try to read before bed and browse less, cuddle our dog and chat with Chris. Falling asleep takes me about 3 mins tops). 

I work six days a week and while each individual day seems like there's a lot of time to procrastinate, working with people one-on-one is physically and mentally draining. On Sundays when I don't schedule sessions, I used to do my marathon long runs of up to 18 miles (I used to fit 65 miles of training into this work week anyway, now it's more like 25) but it's my most valued day to regroup and recharge with 'me-time' and quality time with loved ones.

As I mentioned in a recent Instagram post, pregnancy led me to postpone a few dreams of mine, I had thought I could push through in the first and second trimesters. Coming to terms with that was harder initially but now it's fine. This journey taught me that a lot of things are outside of our control and the next 10-11 weeks will be even less foreseeable. So I'm along for the ride. 

In my next blog post, I will touch on my "birth plan" and my hopes for the postpartum recovery. 

Thank you for reading. xx

Athletes Corner: Laura Sanhueza-Miller / Mom, Former pro rower & brandnew IronWoman

When I talked to Laura in July, she had just come off racing a half Ironman distance as preparation for her Ironman debut at Mont Tremblant only 9 months after giving birth to baby girl Mia.

Laura says she didn’t really participate in sports until she entered high-school but she sure kicked things into high gear from there. She competed in triathlons at a high level and then decided to try out for the Canadian rowing team while working full time. A quest she succeeded in.

I remember coming across Laura’s Instagram account while she was in her third trimester with baby Mia. I love Laura’s voice. It’s playful, accountable, engaging, warm and strong. All qualities in women that I admire. I hope that you will enjoy our conversation will inspire you as much as it inspired me.

 

Tell me about your recent half Ironman race:

It wasn’t ideal and I didn’t achieve the goal I had. I wanted to go in with a training mentality to try and have good takeaways from it for my goal race.

What I realized is that I have to eat more – as a breastfeeding mum. I bonked near the end of the bike. In 25km I had over 100 people pass me. You rarely bonk in a half Ironman. I have done them before and could race very fast off of nothing. But the lack of sleep as a new mom and the poor nutrition leading up to the race, having enough pumped milk for my husband those were the thoughts that consumed me.

On the plus side I feel fine today. I was still able to finish the race in a decent time. It is what it is.

How many Half Ironman races had you done before?

Three. But this was the first branded race.

Let’s go further back than 2004. What was the very first sport you were exposed to?

Baseball! I was nine years old. My parents put me on an all boys team. Then I went to an arts school for 10 years, so I didn’t really perform sports until about high school. 

But performing arts included dance, so that’s a sport.

You’re right…

And in High-school you started training for and comepeting in triathlon?

I did. My brother was a triathlete and competed in Kona. He got me into the sport. I didn’t know how to swim. So at 14 I joined 7 year-olds to learn how to swim so I could do triathlons. And I kept doing that until I was 21.

That’s when you switched to rowing

I had just done two half Ironman triathlons and qualified for Worlds but there I truly bonked. I couldn’t finish the race. I didn’t train properly. I had an eating disorder. I was bulimic. Because a lot of coaches said “you’re fat” and “you’ll never be a fast athlete, you have child bearing hips”. When you’re 14 and you hear all that stuff it gets in your head. It was odd because I only had the eating issue during my racing season, which is the worst time because you are trying to compete off of bad nutrition.

So I switched sports and went to rowing and was also taking kinesiology in university, which helped me learn about nutrition, learn about the importance of fueling for performance.

I was mostly in crew boats because I had been focusing more on me, fixing me, and the sports nutrition. But during that phase I also thought why not see if I could get faster each year.

So I would wake up at 4:15 in the morning, commute to a different city and row from 5 until 7.  Drive back, shower and be at work from 8:30 to 4:30, get back out there again to train until 8 or 8:30.

I was working full-time and rowed for six years until I made the national team for rowing in 2012 and I was just married so I didn’t see my husband much for a few years. But he knows who I am and knows how driven I am so he was good about it.

So I was invited to try out for the team and four of us were selected to go in the quad to race in Bulgaria that summer. I was on the national team just for that summer of 2012. It was the Olympic year and there are a lot of politics in rowing but I won’t go into details.

I raced a World Championship in Bulgaria. I feel like all the fringe sports go to Bulgaria :)

Haha, I guess so.

Did you go back to triathlon after that?

Not really. It was the year I started trying out for a baby. First we decided to give my body some time to recover. I was down to race weight. Normally I was about 125-130lbs in weight and I was down to about 118 to 120. I needed to put on some healthy weight. I was also asked to be a lulu ambassador to lead a run club. Which I did weekly and it was good as a distraction from the whole process of trying to have a baby.

What was it like to switch from water back onto land?

Scary, especially if you’ve been at such a high level in a sport. Then you come back to land and you’re not as fast as you used to be. It hits your ego a little bit.

How was your journey of getting pregnant?

Athletically I decided to just have fun. I did a half Ironman in 2013 just for fun. I didn’t train for it. I told myself let’s just do it because I can and to focus on something else than baby, baby, baby. I didn’t do any workouts that compare to what I’m doing now. Speed work, testing myself…

Unfortunately throughout that journey I had two miscarriages. Between 2013 and 2015. The second one being in January of 2015 but I conceived Mia immediately in February of 2015 and I gave birth to her in November.

2 years of trying to conceive is a long time. Do you want to talk about what this was like?

It’s HARD. You need a distraction. Do something that you’ve never done before. It could be exercise but it could also be learning how to draw or play the piano. Just something that keeps you focused and away from stress. When you’re body is stressed it shuts down so it’s not optimal for conceiving. Nutrition is really important. I found out that I had to feed my body. Especially after all the pressure I had put my body through during my career. I needed to get my system clean, I ate really healthy and took my supplements and I drank a lot of water.

Then you got pregnant. Were you worried about another miscarriage?

Absolutely. Our miscarriage was very hard for both of us. My husband and I. I am very open about it because I believe people should talk about it because unfortunately it happens a lot. When we got pregnant with Mia we were cautiously optimistic. We didn’t want to be too excited cause we had just had a loss. We wanted to wait until that 3 month point to get more excited or celebrate but afterwards every check in with the doctor got more exciting. We got to see her heartbeat and see her grow. We had her pictures on our wall and in our wallets. It turned real and very exciting.

Did you get back to exercising while you were pregnant?

Yes. Some people had suggested that I miscarried with my first pregnancy because of working out. But that was plain wrong. I’m used to it. I’m not doing anything new for my body. That’s when I started capturing my journey on Instagram. I don’t have a coach and IG helped me be accountable. My husband would never say “Laura you have to work out” he was more like “come chill out with me”. But IG was a nice community to be a part of and to meet other likeminded moms. I wanted to focus on something I enjoy, among peers without the pressure of a goal.

Now it keeps me sane on days when I haven’t slept much and I’m tired and it’s all baby all day. Mentally I have found that exercising is so helpful to have a bit of a break for yourself.

Did you have to make any changes nutrition wise?

Yes, I didn’t have much of a choice. When I got pregnant I hated everything that was healthy. I ate bagels with cream cheese and I had croissants every day. I couldn’t touch salad. I hated chicken and salmon which is usually my favourite. So yeah, my diet changed to the complete opposite and I couldn’t control it. It lasted my whole pregnancy.

Do you want to tell us how much weight you gained on that diet?

People may not like me very much but I only gained 17 lbs. I know for some that’s impossible. Women retain more water or have other side effects.

How was your postpartum recovery?

It was fortunately very quick. Weight wise I went under my weight within the first 5 days . I tore so I had three stitches. That took 3- 4 weeks to heal so I couldn’t get on the bike. I didn’t run for about 3 months because I didn’t want that pressure on the hips after just having had a baby. And I bled for about 2 weeks, which seems pretty standard.

I was definitely on a high from having a baby for a few days but then my husband had to have surgery and was on bedrest and then I got sick. So that was rough but we survived.

When did you decide to do a full IM?

I decided to do Mont Tremblant while I was pregnant. I always wanted to do a full Ironman distance and especially after seeing my brother do Kona. It’s been a goal since I was 19 so for over 10 years. Now is the time to do it. I’m on maternity leave and have amazing support from family and friends. They help watch Mia when I train. I also train when she naps and at night. But I couldn’t do it if I was working full time while also taking care of an infant.

What length is the maternity leave in Canada? It’s about 10 weeks postpartum here.

That’s awful. You should move back to Germany when you have a baby. Two friends of mine in the US are new moms and we just talked about this. How unfriendly the system is towards women in the US. It’s not fair. In Canada it’s a year…

What advice do you have for women coming back from pregnancy.

Both for women who aren’t that fit. And those that are.

Walking is amazing. Walk to do your groceries, carry your baby. You could walk with the stroller and choose a farther route. Drink lots of water and keep your milk supply up. Walk carrying the baby to get some extra strength training J

Don’t rush into anything just let your body readjust. Do breathing exercises and work on your pelvic floor. Breath correctly when lifting. Core work is very important. After Mia’s birth I remember checking my stomach and there was nothing there.  

For a bigger goal, set realistic milestones and don’t expect to be where you were before you got pregnant. Set mini goals along the way. I set a goal to race a 8km race and then a 12 km race before doing another half IM before my big goal of a full Ironman. Milestones are important. Remember that it’s ok to miss a training day. You are already doing a lot more than you probably would otherwise. It’s a pretty big accomplishment to have a baby and to be balancing it all is awesome. You can replace a run with a walk and that’s fine. Don’t get caught up in all the little stressors of it.

Have you had injuries?

Yes and really dumb ones too. I hurt my Achilles and got that fixed. It was because my calf was very tight. When you have a baby you forget to stretch among other things because when you’re done working out, you have to breastfeed or spend time with the baby. There’s always something that takes priority over you and you are already feeling guilty over taking the time for yourself to train. Foam roll!

Did you have diastasis recti?

Yes, about 2 fingers wide, but I was diligent about my exercise and was able to close it.

Fast round:

Who’s your athlete crush? I have two. Crissy Wellington and Natascha Badmann.

Trail or road?  Road

Pool or open water? Pool

Garmin or carefree? Garmin

Solo or with company? With company?

If you could choose a different talent than rowing and triathlon what would you be?

I’d be an Olympic soccer player. My daughter’s name was inspired by Mia Hamm. So being a high level soccer player would be a dream.

The Berlin Diaries: Week 8

ITLR_title.jpg

Eight week of my Berlin Diaries. Enjoy! July 13th (W8/D1): Treated Zola and myself to 8 easy miles in Central Park. It is gorgeous!  #theberlindiaries #berlinmarathon

July 14th (W8/D2): Six easy miles feel so short these days. Finished up with strides to get the legs moving #theberlindiaries #berlinmarathon

July 15th (W8/D3): Marathon goal pace workout. 3 miles, 2 miles, 1 mile. Amazing 3 miler, ok 2 miler and a strong finish! Yeah! #theberlindiaries #berlinmarathon

July 16th (W8/D4): Rest Day! Amen. #theberlindiaries #berlinmarathon

July 17th (W8/D5): Easy recovery 8 miles with Zola. Her happiness is contagious. #theberlindiaries #berlinmarathon

July 18th (W8/D6): 16 miles long run, 7:55 pace on the bridges of NYC. Solid effort! #theberlindiaries #berlinmarathon

July 19th (W8/D7): Easy recovery run at almost 9 min pace. Feels good to go slow sometimes. #theberlindiaries #berlinmarathon