Just a Few More Weeks…



8 WEEKS ON THE LEFT 37 WEEKS ON THE RIGHT

10 WEEKS                                VS                                       37 WEEKS

I am officially considered early term at 37 weeks along in my pregnancy! Our family of three will soon become a family of four.  The last couple of weeks I have begun to feel anxious because of the unknown date the little guy will decide to arrive.  Caroline was eight days past her due date and I remember those eight days feeling like an entire month!  Only time will tell if he decides to arrive early or late.

Thank you for your questions and interests in my pregnancy and training.  Every pregnancy is unique and I can tell differences between my two.

What are some of the major differences between your first pregnancy and second in regards to how you felt?

My first pregnancy was a brand new experience, so I didn’t have anything to compare it to.  I only had the internet and fellow mothers who could give me insight to how they had felt.  Most of my differences were felt in the first trimester and my differences could have been felt because I was carrying a different gender with each pregnancy.  With my daughter; I felt more emotional and had more food aversions (verses food cravings).  With my daughter during the first trimester the thought of eating raw vegetables and chocolate were not appetizing…which is very different from my normal diet.  I would have nausea, but mostly during the evening and sometimes I could only stomach a few bits of dinner.  During this pregnancy with my son, I had more food cravings.  I craved meat and salt and eating raw veggies was never a problem.  I still had periods of nausea but it was not as intense as with my daughter.  I did lose my breakfast three times and this never happened with my daughter!  Interestingly, women do increase their protein intake while pregnant with boys.  It’s amazing how the body will tell you what it needs!  I was exhausted the first trimester with both pregnancies.  Both pregnancies I ate more dairy (milk, yogurt and cheese) during the second and third trimester.

Was your training different with your first and second pregnancy?

My first pregnancy was a huge learning curve.  Around nine weeks I quickly learned how much I had to back off on training due to fatigue and an increase in my heart rate.  With my second pregnancy, it was nice knowing what to expect and what my limit was with training.  During my first pregnancy, I limited my training 90min-2 hours a day of exercise and first trimester I was able work out about six days a week.  During the second and third trimester, I felt like I had to energy to work out around 60min -90 min daily and don’t remember taking a day off (unless I was ill or traveling).  I had to stop running around 6 months due to round ligament pain and from then on switched to the elliptical.

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STAIR CLIMBING AT 28 WEEKS

With my second pregnancy, my training has backed off slightly more than with my first.  Most of this is due to having another child and all the joy and responsibilities that go along with that!  I typically have been working out 5-6 days a week throughout my pregnancy and it’s been more in the 60-90 minute range.  I had to cut back on my running mileage sooner (around 20 weeks, I had to limit my runs to three miles at the time due to some off and on hip ligament pain).  I did notice that I was able to run longer into my pregnancy (I could run through the seventh month), but mostly uphill and only for about 20 minutes at a time.  During my second pregnancy, my stomach grew much faster (those muscles do have memory and stretch more quickly the second time).  I feel that this boy will also be bigger than Caroline, but it has not held me back from being active….although at times slightly uncomfortable.  If I feel uncomfortable, it’s usually after a long day of walking around the zoo or theme park.  During both pregnancies I have used a Medela pregnancy band which has really helped support my belly.  This pregnancy I have also been more uncomfortable cycling.  I have had to sit almost completely upright on the trainer.  I believe this is due to his position possibly being higher and/or bigger in size as the pregnancy has progressed.  I carried my daughter very low and this made cycling more comfortable…but running less comfortable.  I have discovered the stair stepper at the gym as a great workout because I can attain some leg strength while being upright.  With both pregnancies I have really learned to listen to my body and do what feels good.  I try not to push anything beyond the aerobic zone and stop if I feel any type of pain.

What is your training nutrition like during pregnancy?

Because my training volume has decreased, my sports nutrition has decreased as well.  Gels are not needed during my workouts, but I still use a carbohydrate electrolyte drink to help me have more energy during my exercise.  Primarily during the first trimester, I noticed that my blood sugar would drop very quickly during workouts.  I use GLUKOS energy drink to help combat the drop in blood sugar and fatigue during first trimester.  During the third trimester I felt it is easier to eat smaller meals more frequently throughout the day to combat with the baby squashing the stomach, avoid the feeling of being uncomfortably “full” and combat some heartburn.  After workouts, if it was going to be some time before I was able to get in a meal, I eat a GLUKOS whey protein bar.  Throughout my pregnancy, I feel that it’s important to focus on my protein intake, as well as eating plenty of nutrient dense foods.  Nate would make me a GLUKOS Whey Protein smoothie with spinach, carrots, blueberries, banana, coconut milk, peanut butter, and flaxseed. This was a very nutrient dense meal. IMG_4351

How difficult was it to get back into training after your first pregnancy? 

Physically it was much easier than I expected (but still hard) to get back into training after having my daughter.  Mentally, it was very challenging however; as it was tough to leave her, plan nursing breaks and get into a routine.  First time around I was so excited to get back to race fitness, I believe I ramped up my training a little too quickly.  I started swimming and cycling on the trainer two-three weeks after she was born and I began running about four weeks after she was born.  There is a bit of trauma that occurs post birth and I feel it’s important to let that soft tissue heal before doing much exercise.  Looking back, I started running way too soon for me.  I ended up having a few set backs with running six weeks in and then had to wait until eight weeks post birth to resume running.  I don’t know yet this time around how my body will feel, but I know I will do a better job of being patient and listening to my body.  I also realized last time there was no way possible to start training verses exercising until I was sleeping seven to eight hours per night.  Fortunately, Caroline started sleeping well around ten weeks, so I was able to ramp up my training around that time.  With this second baby, I won’t start more intense training until he starts sleeping well and/or with just one wake up per night.  Having a three year old child with a newborn will also present more fatigue, so I will have to adjust and monitor my training this time around.
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How should you approach training after delivery without risk of injury?

I recommend to ease back into training slowly and listen to your body.  If you feel really fatigued, take an active recovery or rest day regardless of what your training plan says to do (if you are following a plan).  One lesson I had to learn was not to be regimented in a specific training plan.  This enabled me to have more flexibility and hit my key training sessions when my body was ready to respond and absorb.

I believe it’s important to focus on strength training, especially your core and hips post birth.  Understand that your ligaments continue to be looser up to a year after birth (especially if you are nursing).  My pelvic floor was often sore after a long run up to six-seven months post birth, so I believe it’s also important to work on strengthening your pelvic floor as well.

About 11 months after I gave birth to Caroline I had a sacral insufficiency stress fracture.  In all my 20 years of running prior to this point, I had never suffered a bone injury.  After the injury, I learned that this is a risk factor with nursing while training/racing.  Your body is losing many more nutrients due to milk production and many women (like myself) do not have a cycle while nursing, so you don’t have the estrogen surges needed to help build strong bones.  What can I do next time around?  I still want to continue nursing as it is best for the baby, but will have to be aware the risks and what to do moving forward.  1) Increase amount of Vitamin D and calcium/magnesium  2) Try running every other day or decrease running volume until I am finished with nursing  3) My daughter loved nursing and I overproduced milk so at 11 months she was nursing four to five times per day, which is more than recommended.  I did not realize this at the time, but looking back I could have been incorporating more food into her diet around nine-ten months and decreased the number of feedings.

What do you believe will be the biggest challenge with being a professional triathlete and mom of two?

Having the mental energy required to be Mom and having enough mental/physical energy for my workouts.  When I had my daughter, I was worried sick when she had here first cold at six weeks old and still worry about her.  It’s just part of being a parent!  I think it’s important to recognize how much energy is expanded whether it’s physical or mental with being a parent and take that into account with your training.

My daughter has been very attached to me lately.  I think she senses the new baby coming and hearing others say that Mom is going to be busy when the new baby arrives.  In addition, we have gotten to spend lots of time together during my pregnancy.  It’s hard to imagine dividing your heart for the second child, but as I have heard your heart doesn’t divide for the second baby, it simply grows twice in size.

This time around, I need to be reminded more than ever to take my training a day at a time and if I start to feel overwhelmed to simply take a moment and to relax and breathe.  It will also be very important to be flexible and not get stressed if I have to adjust a workout or two.  Prior to having kids, worrying about getting sick was a big stressor because I could miss out on a huge race I had been training for, etc.   With kids around, sickness will happen, but I have learned it’s even worse to stress about it.  Also, backing down on some training sessions to avoid an illness lurking is much better in the long run verses pushing through a hard workout.

After my second, I am sure I will learn much more about time management and balancing work and motherhood.  The key will be to find that balance and it’s ok if it takes some time to figure it all out.

 

 

 

Start Right Partnership



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I am excited to announce a new partnership with Start Right.  This is a local Missouri company that believes in starting the day off with a healthy breakfast.  They have created breakfast waffles and pancake mix that has no added sugar, gluten free, and 15 grams of protein per serving.  The healthy waffles taste great and my three year old daughter loves the healthy breakfast food too!  This is a quick and easy breakfast for the entire family.

Start Right is sold at many of the local stores.  You can find the waffles at Lucky’s Market and at Dierbergs.

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The Home Stretch of Pregnancy Training



As I enter into the 28th week of my pregnancy, it’s hard to believe I am officially in my third trimester.  It’s hard to believe that in just a few short months, our lives will be forever changed with our baby boy entering this world!  It’s very exciting, but also daunting to think about all the changes ahead.

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The second trimester had some ups and downs with my training.  I was still fortunate to be able to get in fairly consistent training, but I had a couple back to back bad colds that left me feeling drained and fatigued for a few weeks.  With the holiday travel and parties, it seems that this time of year, we are more likely to pick up bugs…especially with toddlers in tow.  Pregnancy also lowers your immune system in order to protect your growing baby, so when I do get a cold it seems to linger a bit longer than normal.  While recovering from colds, I still try and get a short workout in (as long as I don’t feel too tired) as I feel better moving the body; both physically and mentally.  Another change for me is getting used to a real “winter”!   The last four years, I have been spoiled by Florida winters, so I am getting used to more indoor training!

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Around 19 weeks, I started cutting back my run volume.  I noticed that if I ran longer than 20 or 30 minutes at a time, I put myself at risk to have sore joints (mostly my hips).  I now run several times a week on the treadmill at an incline.  To keep my mind occupied, I start the incline at 3.5% grade and go up .5% incline every five minutes.  I keep the pace very conservative (at 6.0) and I am sure the pace will continue to slow and the incline will continue to increase as my baby grows.  With the incline, I can get my heart rate up and also keep the pace and pounding relatively gentle on my changing body.  I only stay on the treadmill 20-25 minutes (and I sometimes still have to take a bathroom break to empty my bladder~.   I have also found a piece of equipment at the gym I prefer over the elliptical (last pregnancy I switched over to the elliptical during the third trimester).  I have been using the stair stepper machine and I have found to enjoy the leg strength and cardio at the same time that this machine provides. I usually do this machine for 20 min prior to getting on the treadmill.   This equals around 40 min of leg cardio at the gym.  After my “running”, I will spend about 30 min strength training.  I feel it’s important to try and keep up with as much strength training as I can during my pregnancy.  Around 20 weeks, I stopped using any free weights (the squat bar), as I felt to be a bit off balance with my growing belly.  I currently use the machines and body weight exercises. Once I feel pain and or discomfort with running, I will be sure to stop for the duration of my pregnancy and continue with walking elliptical and the stair climber. During my running, I use this band to help support my abs, baby and my ligaments.   This is the same band I used last pregnancy and I was recommended to me from other runners during their pregnancies.

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I have continued to swim and cycle on my trainer.  I have found several series of tv shows on Netflix to keep me occupied while I ride my bike.  A difference I notice with this pregnancy verses my last is that I seem to be carrying this baby higher.  I have had less round ligament pain while running and swimming, but I have noticed that I have to be very upright while cycling.  I feel that I get out of breath easier while riding than I remember during my last pregnancy.  With the slight bending over position needed for cycling and the baby feeling higher up on me; perhaps my diagram is getting more compromised.

 

As with the last pregnancy, I take it a day at a time and do what I feel I am up for on that day.  I have felt a bit more tired during the second trimester than I remember with Caroline.  This could be due to a toddler to take care of in addition to the exercise.  It was also true for me that my stomach grew much faster with my second pregnancy.  I guess once those abdominal muscles have been stretched previously, they stretch much faster the second time!  I feel that at six months, I am at a similar size at seven months with Caroline!  I am already starting to have a hard time tying my shoes.  Plus, baby boys tend to be slightly bigger than girls, so I expect to grow a little bigger with him and gain a little more weight.

I look forward to meeting our second child in the next two and a half months!  I will continue to keep up with exercising as long as I can and also begin to continue with exercises that will help me with child birth.  I will post about those another time!  Best wishes to everyone getting in the winter training in preparation for an awesome 2017 season!

 

 

 

Fuji Set up for 2017!



I have put together a short video showcasing my riding equipment for the 2017 racing season.  This video highlights my favorite bikes, the Fuji Norcom Straight and Transonic SL.  I have been a Fuji athlete since 2010 and have been a sponsored athlete of Zipp, Rudy Project, ISM, and Sampson for ten years.  SRAM , Quarq, and Speedfil have been a partner of mine for the last couple of years.  I am looking forward to kicking off the 2017 season later this year!

ALS Ice Bucket Bash



img_4380Last Friday, I had the honor of being a part of the St. Louis Regional Ice Bucket Challenge event in downtown St. Louis. I was up on stage with five other local “celebrities” and each person had a goal to raise $10,000, while up on stage. After the bidding was over, each person was “dunked”! All the proceeds were given 100% to ALS research and funding. I was very honored to help raise $10,500.  My Dad contributed the final bid to “dunk” me and he enjoyed giving me a slow, freezing soak!

ALS is such a devastating and tough disease for the patient and the entire family.  It’s special to be able to be part of something fighting for this disease to give patients and family members hope for continued research and funding.

Each celebrity included a special perk to their bidding, while up on stage for a special “$1,000 bid. I offered a training day with me along with triathlon gear included in the package. Thanks to all my sponsors taking part and supporting this great fight!  I look forward to participating in this special training day and will follow up with pictures and details post event.

Here is a video of the dunk….and it was ice cold!

Thank you!

Body TuneUp Shop Clinic



St. Louis area athletes and those wishing to improve their athletic performance and/ or those who are suffering from nagging injuries are invited to attend a free demo this weekend in Eureka, Missouri.   David Petersen will be visiting from Orlando, Florida and will be hosting a clinic at 12:30pm on Saturday, November 19th.  If you are interested in attending the clinic, please RSVP by November 17th to sarahhaskinstriathlete@gmail.com.  I will follow up with an address and additional details.  You can sign up for an appointment after the clinic, if interested.

I have been getting regular “tune-up’s” for the past two years.  The treatment has helped me train and race without injury and push my body physically harder during my training sessions and has allowed me to recover faster.  David uses eight different acupressure points to realign your fascia to a balanced state.  To learn more about the technique; please read through the website:  www.bodytuneupshop.com.

If you are not able to attend the clinic, David will be in the area November 19-20th and will be available for appointments.  You can also pre-register for a session at a cost of $65.00 per 30min/session.

Don’t miss out on this opportunity!

Sarah

Training Through the First Trimester…the Second Time Around!



I am currently 13 weeks expecting and entering into the second trimester of pregnancy.  Most women feel their second trimester of pregnancy is the best time because fatigue and nasuea subside and energy levels return; without being hampered by a large pregnancy bump...yet.   I was pretty lucky in my first trimester to have only a few bouts of nausea and a month of extreme fatigue!  I know other women who have experienced much more severe pregnancy symptoms.

I felt heading into this pregnancy, in some ways it was much easier for me because I had an idea of what to expect with how I would feel and how I should continue to exercise.  When I was eight weeks pregnant with my daughter, I had a couple of what I would call “pre-pregnancy” moderate training days.  This normally would be no big deal; however, I quickly learned how much I needed to back off during pregnancy!  I ended up on the couch for a day or two with barely any energy to move!  Instead of my typical three to five hour training days, my training was limited to a max of two hours.  In addition, I kept all my training aerobic and did not push myself.  I quickly learned that I was no longer “training”, but simply “exercising” and enjoying moving my body to what it could do for that day.

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Having this prior experience from my previous pregnancy, this made my transition from training to exercise much easier in the fact I knew what was best for my body.  I remember last time being shocked that at eight weeks pregnant, I was nearly ten seconds per 100 slower in the pool with the same perceived exertion.  This time around, it was nice knowing that this was to be expected and I have felt less of a need to push myself at all in my exercise and simply enjoy it.  Some days I feel that I can push myself a little harder; while other days I have felt rough and have backed off exercise.  As athletes we are so great at listening to our bodies and I feel this is crucial to do while pregnant.   Sometimes I feel like I can go out and run 7 miles, no problem, while there have been a few days where I feel exhausted after a couple of miles to continue running much farther.  Days that I do feel tired, I don’t worry about it at all and simply enjoy walking and taking in the beauty of nature and trails around me (something I really never do when I am training and pushing my body to the limit!).

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This time around I felt the extreme fatigue a bit earlier, but it seemed to get better around 10 weeks verses the 13 weeks last time around.  This pregnancy I have also cut back my working out to a max of around 90 minutes a day.  My typical week consists of: 2-3x 45 minute swims, 2x week strength training (modified from my normal), 3-4x week 4-7 miles running and 2x a week cycling for 60 to 90 min.  For the first trimester I was still comfortable to be riding outside on safe roads or on the trails, but next week I will resume to the trainer full time.  The timing with the weather worked out well, since the cold weather will start and I won’t want to ride outside anyway.  Last time around I remember feeling a bit lost and unsure of what to do with so much time on my hands, but this time around, I have a three year old to keep me company.  Caroline has started pre-school this year however; so this gives me plenty of time to get in some daily exercise.

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Having spoken with other women during their pregnancies, I have learned that every one is so unique and individual.  For other pregnant women out there reading this blog, don’t expect to follow what I do or feel how I have felt during my pregnancy.  However, I feel that all women can learn from other women in sharing their own experiences.  I have talked to some women who don’t even know they are pregnant until 11 weeks, while other women are so tired they can’t exercise at all.  This is why I feel it’s so important to listen to your body and not judge.  Not to judge yourself from others, but most importantly, I mean to not judge yourself from yourself.  Don’t worry about what you can’t do, but focus on what you can and know that you are growing an incredible life inside you!  That takes a tremendous amount of energy and I feel it’s so important to respect that.

I wish everyone to enjoy the triathlon “off-season”, holiday festivities and cooler weather!

Best Wishes,

Sarah

2016 Season Update



My 2016 season began early this year, with a win at the 70.3 Pan American 70.3 Championships and my last race for the year ended with a win at the Lifetime Fitness New York City Panasonic Triathlon at the end of July.  My racing season was cut a little short this year due to the fact that Nate and I are expecting a second child.  We are thrilled for Caroline to become a big sister next spring in 2017.  The goal is to return to racing the later part of the 2017 season.

Currently, I am feeling good (well as good to be expected during the first trimester of pregnancy).  I have transitioned over to exercising (not training) and try to complete one hour to 90 min per day of light exercise.  Similar to my last pregnancy, I experience a lot of fatigue the first couple of months, so I am looking forward to my energy levels returning sometime mid October (hopefully!).

Best wishes to everyone completing their 2016 season.  It’s been an awesome year of racing between the Olympics and ITU World Championships last weekend and everything to come.

A special thank you to all my sponsors/partners who are always so supportive of me during this family time of leave:

BlueSeventy

CompuTrainer

Fuji

Glukos

ISM

Mission

Rudy Project

Sampson

Skechers

Speedfil

SRAM/Zipp/Quarq

Triflare

BodyTuneUp Shop

 

 

Maximizing your Athletic Potential through Mental Skills and Nutrition



Mental Slills Flyer

Email: kortuemnate@gmail.com

 

Open Water Swim Clinic and Body Tune Up Shop Demo



 

 

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Join Sarah Haskins for an FREE open water clinic open to all ages and abilities. Whether you are gearing up for the 2016 triathlon season or just wanting to improve your open water swim abilities; don’t miss out!

Where: Water Front Park: Clermont, Florida

When: April 27th at 6:00pm (Wednesday evening)
Cost: Nothing it is FREE!
We will focus on swim starts, buoy swimming, swim exiting techniques and more!

Immediately following the open water clinic, David Peterson will be hosting a free Body Shop Tune Up demo, beginning at 7PM. Sarah has been working with David for the past year. See what technique she uses to help her stay healthy for training and racing. To find out more about the Body Shop Tune Up technique please go here: www.bodytuneupshop.com

Feel free to join in for the open water swim clinic at 6pm/Body Shop Tune Up demo at 7pm. If you can’t make the swim clinic, just stop by for the demo. Look forward to seeing you there.

Please RSVP by Tuesday, April 26th to sarahhaskinstriathlete@gmail.com

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