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#513 Kristen Keane Won’t Quit: Grit, Growth, and the Power of Endurance
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In Episode #513, we sit down with Kristen Keane—an active-duty Air Force member and seasoned triathlete—for a powerful conversation about grit, growth, and the unpredictable journey of endurance sport. Kristen’s story, shaped by a season of transformation and guided by Coach Lauren Brown, reminds us what it means to keep showing up. We also preview the 2025 TCS New York City Marathon and IRONMAN 70.3 World Championship in Marbella, Spain, share our TriDot Workout of the Week (Sprint 50s), and play a little Trick, Treat, or Training. Sponsored by Vespa Power Endurance and Grit2Greatness Endurance Coaching.
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Transcript
Introduction and Episode Overview
00:00:22
Rich
Welcome to episode 513 of the 303 Endurance Podcast, where your hosts, coaches, Rich Soares, April Spilde and Lauren Brown. Thanks for joining us for another hour of endurance news, a special interview and a get gritty tip and a little bit of workout wisdom and a little bit of fun. Coaches, are you ready to get ready? And coach Lauren, are you ready to ask our guest for an introduction here?
Interview with Kristen Keen
00:00:46
Lauren Brown
I'm ready. I mean, I will, I'll introduce Kristen the pod. So obviously I'm super excited to have Kristen with us today. little background for both of us. I started working with Kristen back in March as she was prepping for 70.3 Gulf Coast, pretty close timeline. And and it's been it's been a season full of growth, grit, and a few, maybe more than a few, I'll say unexpected turns along the way.
00:01:15
Lauren Brown
So Kristen is somebody who is working a busy, busy full-time job. She's a seasoned endurance athlete with many, many half and full marathons under her belt, a full distance Ironman,
00:01:31
Lauren Brown
And she obviously from that knows what it means to push limits. And like many age group athletes, she's learned to balance a demanding career with training and racing, but her story does go deeper than that.
00:01:47
Lauren Brown
either Kristen's unraveled, rebuilt and rediscovered herself in ways that moved me both to tears at times pride and little bit of heartbreak, but again, it was an amazing process and journey to be a part of. So I can't wait for you guys to get to know her and hear the message that she has to share.
00:02:08
Rich
Kristen, welcome. We're glad you're here.
00:02:10
Kristen Keane
Thank you so much for having me. I'm excited to be here.
00:02:13
Rich
Awesome. Coach April, how are you doing? You ready to do this?
00:02:16
April
I'm yeah, I'm ready to do this. Happy Halloween. Y'all.
00:02:20
Rich
Oh, yeah, that's right. We're all wearing black.
00:02:22
April
Yes. Yeah.
00:02:23
Rich
We're all wearing black.
00:02:23
April
We're going to have, we're all wearing black too. We didn't plan this with Kristen,
Vespa Power Endurance Promotion
00:02:26
Lauren Brown
All right.
00:02:27
April
but she knew she knew the assignment.
00:02:30
Kristen Keane
Good. Picked my darkest Ironman shirt that I had.
00:02:33
April
Absolutely. Love it.
00:02:36
Rich
it's the It's the uniform of the day, we're going to say. All right.
00:02:39
April
Back in black. Hmm.
00:02:40
Rich
Back in black. Hey, before we get into a ton of fun and a great interview, let's give a shout out to our show sponsor. Vespa Power Endurance helps you tap into steady, clean energy so that you stay strong, focused, and in the zone longer.
00:02:40
Kristen Keane
Yeah.
00:02:55
Rich
Vespa is not fuel, but a metabolic catalyst that shifts your body from using fat and to more, sorry, to use more fat and less sugar as your fuel source. Vespa comes in A number of products, CB25, Junior, and Concentrate, less sugar, higher performance, faster recovery.
00:03:14
Rich
The link here in the show notes will give you 20% off of your first order. Use the code 303ENDURANCE20 as your checkout code.
00:03:23
April
Yeah, Rich, you used Vespa on your amazing trail run this weekend. How did that go?
00:03:29
Rich
It went really good, except for I seem to have attracted a wasp that was very fond of me. I don't know.
00:03:35
April
yeah
00:03:36
Rich
i could not shake that very amorous hornet.
00:03:44
April
Yeah, I was there to witness this. And I just have to say, Rich's zen-like, calm, cool, collected, under pressure really came in clutch.
00:03:56
April
there was There was no stinging that happened, so... Amazing job. Today's show is very special. Like we introduced, we can't wait to talk with Kristen.
00:04:07
April
And she's our special guest for our Ask a Coach section. First, we're going to go into our announcements and
New York City Marathon Insights
00:04:12
April
news. Coach Rich is going to be sharing a few different things with us, which I'm excited to hear about. And then Coach Lauren will be bringing our try out workout of the week, talking about sprint 50s.
00:04:23
Lauren Brown
Thank you.
00:04:24
April
And I conjured up a little spell for you all. in our Halloween themed fun segment. So I'm sure you all are ready to get spooky with me there.
00:04:35
Rich
Oh, super spooky. I love it. This is so fun doing this on Halloween. i don't hear the the the doorbell.
00:04:41
April
You will, Rich, I promise you.
00:04:42
Rich
i know. Awesome.
00:04:45
April
The kids are gonna be coming around here any minute. I know this doorbell at our house is gonna go off. but
00:04:50
Rich
awesome
00:04:51
Kristen Keane
My video doorbell's ringing off the hook.
00:04:51
Rich
what
00:04:53
April
Oh, wow.
00:04:54
Rich
Of course. Oh yeah, that's going to happen too. We're going to make sure that this thing is set to stun. Okay, cool. All right. Well, hey, we've got a lot of fun stuff here.
00:05:02
Lauren Brown
Thank you.
00:05:05
Rich
This weekend, the 2025 TCS New York City Marathon, November 2nd, Streets of New York City are going to come alive for the 54th running of this event, the world's largest marathon and the crown jewel of the Abbott World Marathon majors. By the numbers,
Ironman 70.3 World Championship Preview
00:05:23
Rich
55,000 runners are expected to tow the line, representing 130 countries, cheered on by 2 million-plus spectators lining the 26.2-mile course all through the five boroughs. The course record stands at 204.58 for men and a two twenty two thirty one for the women the latter being the oldest record among the world marathon majors. Well, all this year conditions look ideal for a great race.
00:05:49
Rich
i' Temperatures in the high forties. I know I've done this race and it is absolutely amazing. It starts at Fort Wadsworth on Staten Island. Runners come across the Verrazano Narrows Bridge into Brooklyn, wind through Queens, hit Manhattan via the Queensborough Bridge, dip into the Bronx,
00:06:10
Rich
and then finish in Central Park. I was actually born in Manhattan. My grandmother lived in the Bronx. So when I went out there, got to see my grandmother's old apartment.
00:06:21
Rich
Anyway, this is a special place for me. Also, because it is major shout-out time, want to give a huge shout-out to Max Davidson, who recently joined us on the podcast to share his inspiring experience.
00:06:35
Rich
journey and success at Ironman Lake Placid. Max is predicted to come in around 3.05. That's
Grit to Greatness Coaching Program
00:06:43
Rich
an amazingly fast marathon and we're cheering for you. Good luck.
00:06:47
Rich
Max, run like you stole something, huh?
00:06:50
April
Magic Max, he's going to be flying.
00:06:52
Rich
He's going to be flying.
00:06:53
Lauren Brown
freaking amazing.
00:06:54
Rich
Yeah, he's amazing.
00:06:54
Lauren Brown
Those times are crazy.
00:06:56
April
Yeah, that's an impressive. I didn't know you did this marathon, Rich.
00:07:01
Rich
I did. did this back in 2016.
00:07:07
April
Wow.
00:07:08
Lauren Brown
And that you were born on the East Coast.
00:07:08
Rich
It's a it's a.
00:07:11
Rich
Yeah, how about that?
00:07:11
April
East Coast-y.
00:07:12
Rich
All sorts of. Yeah.
00:07:14
Lauren Brown
All this time.
00:07:15
Rich
a yeah i Yeah. How about that? Anyway. Awesome. You know, Max, you're going to crush it. He has just been amazing. He's been running every bit of that course the last few weeks as he's been doing his his buildup.
00:07:31
Rich
And and we we're excited for him. Also, our next topic, 2025 Ironman 70.3 World Championship in Marbella, Spain. On the weekend, next weekend, November 8th, 9th, 8th the 9th, the world's top endurance athletes.
00:07:48
Rich
converge on the sun so sun-soaked shores of Marbella, Spain for the 2025 Precision Fuel and Hydration Ironman 70.3 World Championship. And some race highlights here. Over 130 elite professional triathletes will compete for the world title and to share and a share of a half a million prize purse half half a million dollar prize purse athletes from over 100 countries will be represented, including a couple that we know kicking off the weekend with a vibrant parade of nations through Bay is historic streets.
00:08:25
Rich
The course features a 1.9 kilometer ocean swim off the Puerto Banos, 90.1 kilometer hill bike ride hilly bike ride through the Andalusian countryside with over 5,800 feet of climbing. Oh my gosh, that is like exactly what the elevation here is.
00:08:43
Rich
And a flat 21.1K run along Mediterranean promenade. We are really excited, not only that this is going to be a fabulous race with some major pros racing. Got Taylor Dibb, Kat Matthews, Solveig Lefseth, who just won the Ironman Full Distance World Championship. Plus, we've got a lot of the...
00:09:09
Rich
the People you would expect on the podium on the men's side with Christian Blumenfeldt, Gustav Eden, and Yella Geins. But major shout out time to Coach Lauren Brown and Sasha Goldsberry, two incredible athletes representing Grit to Greatness, Endurance, and our community. And we are super excited that to see you guys race. You have both trained with heart and grit, and now you're ready to shine on the world stage. So good luck, you two.
00:09:36
Lauren Brown
Thank you. Thank you. Cannot wait.
00:09:39
April
I bet. And if you are not watching this, uh, I just got a shout out. Lauren has pink, beautiful hair that matches her pink, beautiful bike right behind her.
00:09:51
April
It was like chef's kiss, beautiful job.
00:09:54
Lauren Brown
Yeah.
00:09:55
April
You're going to be 10 miles per hour faster. Lauren with that hair.
00:09:59
Lauren Brown
Between the hair and and my grit to greatness kit that I just packed today, just packed my bag.
00:10:02
April
Absolutely.
00:10:04
Lauren Brown
So Yeah, and I'm getting my nails done tomorrow, which is gonna be my niece and nephew's favorite colors on
Balancing Career and Endurance Sports
00:10:12
Lauren Brown
my nails. So I am like, I am set.
00:10:15
Lauren Brown
Yeah,
00:10:15
April
You know what you're doing. That's, that's, that's what it is. You know what you're doing. I love it.
00:10:19
Lauren Brown
this is the one time race time that I care about my hair and my nails. The rest of the year, it doesn't matter.
00:10:26
Rich
Not funny.
00:10:27
Lauren Brown
makes no sense.
00:10:28
Rich
Our priorities, right? Like, I mean, that really is
00:10:32
April
Kristen, do you have any ritual like that for racing?
00:10:34
Kristen Keane
I do. So I just started adding this year glitter to my race pre-race routine. So thankfully they came out with glitter face tattoos, which mine did survive mostly through all of Augusta about a month ago. So that was pretty great. Yeah.
00:10:54
Rich
Love glitter. Awesome.
00:10:57
Rich
Oh, so I'm sorry. I have one more thing.
00:10:59
April
Yeah, you're like looking at me like, but wait, there's more.
00:11:01
Lauren Brown
you
00:11:01
Rich
wait, but wait, there's more. Listen, guys, this is the time. this is what you have been waiting for. This is the team. This is the time.
00:11:13
Rich
yeah we really want to see your ambassador application. We are taking 2026 ambassador applications for Grit to Greatness. This is going to be, you know, this is not your you know typical ambassador, you know, sign up where you're just, you know, joining to get some some you know some goodies, right?
00:11:34
Rich
We actually expect The people that are going apply for this have grit, they have courage, and they can be vulnerable and they can, you know, b be open-minded, growth-minded individuals. We are really looking for, you know, folks, you don't have to do you don't have to do a lot as an ambassador. You just have to, you know, have the right growth mindset and a get gritty attitude. And, you know, Coach Lauren, you know, what what would you say about our ambassador program
Challenges and Support in Pregnancy
00:12:05
Rich
to to encourage folks to join.
00:12:06
Lauren Brown
I mean, I would say head over to the link, join us because again, it's the inaugural year and it's going to be like I, my feedback, my thought with people who, even if they've been doing triathlon and endurance sports for a long time, but especially if you're a little bit newer in the, endurance space, a lot of people want that community. It can feel sometimes like scary, overwhelming, and There's, you know, but it's not, it can be this really fun, amazing experience that you get to do with a lot of other athletes. So if you're somebody who, of course, you know, you've, you've got the grit, you've got the growth mindset, but you also are somebody who wants to be a part of a team, a part of a community you
00:12:57
Lauren Brown
cheer each other on, like come join us, follow us on Instagram at grit to greatness underscore endurance, because we also want to celebrate our athletes. So it's just really going to be an amazing space to grow, not only as an athlete, but as an individual, because mindset,
00:13:18
Lauren Brown
It's not just in sport, it's in real life. And i always say that they both mirror each other and we're we're here to help you grow on and off the course. so
00:13:28
April
Yeah, that beautifully said all about that passion, purpose and perseverance. And that's what we're trying to cultivate with great greatness. And you get to have the ground floor at that. So thank you both teammates that kind of leads right perfectly into our sponsor for our ask a coach section. And that is good to greatness, endurance coaching.
00:13:48
April
You've thought about leveling up your training. Now is the time. Grit to greatness, endurance coaching teamed up with predictive fitness to make it easy, smart workouts, real progress, and powerful insights tailored just for you.
00:14:03
April
You can get your free trial then continue for just 14 99 a month. I mean, that's a steal. Don't overthink it. Click our links in the show notes and get after it today.
00:14:14
Rich
Awesome. All right. Well, this is the moment we've been waiting for, folks, today. we are, you know, this is normally our Ask a Coach segment. And, you know, one of the, know, I guess if I was going to characterize but the the interview we're going to have with Kristen Keen is, you know, how do you get back up when life knocks you down? So, you know, we're diving into a story that's all about grit, resilience, and the unpredictable ride that is life and triathlon.
00:14:43
Rich
We're sitting down with Kristen Keen, an athlete who's had a season full of highs, lows, and everything in between. The challenges, the breakthroughs, and the grit that it takes to keep moving forward in triathlon can help prepare us for life's challenges and sometimes the other way around.
00:14:58
Rich
Right, Coach Lauren, just like you said, the mirroring.
00:15:00
Lauren Brown
Thank you.
00:15:01
Rich
up Kristen knows that better than most. She's a very busy professional. she's got a She's balancing a demanding career with the full-on life of triathlon and being a triathlete.
00:15:17
Rich
Like so many age group athletes, she's learned how to fit a crazy training schedule into an already packed life. Kristen works with Coach Lauren Brown, and together they've navigated a season that's been anything but ordinary.
00:15:28
Rich
Her goals and expectations have evolved so much from the start of the season, to her most recent race at Ironman 70.3 Augusta. And that's the story that we are going to unpack today. So Kristen, thanks for joining us. We're honored to have you here with us to share your story with our listeners.
00:15:45
Rich
And for those who don't know you, you know, super well, we would like to play an icebreaker called Two Truths and a Lie. So Kristen, what we're going to do is going to ask you to share three statements about yourself, two of Two of the statements need to be true and one needs to be a lie, but don't reveal which is the lie until after you get our guesses. So floor is yours.
00:16:09
Kristen Keane
All right. So thanks again for having me here. I'm super excited. So the Marine Corps Marathon this year was my fifth Marine Corps Marathon. I have run the Brooklyn Half Marathon and all of my siblings are at least 16 years older than me.
00:16:25
April
Can I ask a follow-up question, Kristen, kind of like a clarifying question.
00:16:26
Lauren Brown
Thank
00:16:29
April
How many, how many siblings do you have?
00:16:29
Kristen Keane
Sure.
00:16:32
Kristen Keane
I have four.
00:16:33
April
Okay.
00:16:34
Lauren Brown
you.
00:16:38
Rich
Okay.
00:16:40
April
Five, uh, Marine Corps marathons, Boston half marathon, Brooklyn, Brooklyn, excuse me.
00:16:43
Kristen Keane
Okay.
00:16:46
Rich
Brooklyn.
00:16:46
Kristen Keane
brookly
00:16:46
Rich
Brooklyn.
00:16:51
April
Boy, I'm, I'm, I did cheat a little bit and listened to one of your interviews.
00:16:55
Rich
I'm taking the bait.
00:16:57
April
So I know you've done the Marine Corps marathon a few times. Let me just think maybe have you done maybe the, okay. This is my guess.
00:17:05
Kristen Keane
okay
00:17:06
April
I know you have a lot of marathons under your belt. There is a whole series. There's the air force Marine Corps, coast guard army, right? I'm thinking it wasn't five Marine Corps.
00:17:15
Lauren Brown
Thank you.
00:17:16
April
It was, you did the entire challenge. That's my guess.
00:17:20
Kristen Keane
Okay.
00:17:21
Rich
So you're saying the lie is the five Marine Corps marathons.
00:17:23
April
Yes. That's my guess.
00:17:25
Rich
Okay.
00:17:25
Kristen Keane
okay
00:17:25
Rich
Gotcha. All right. You know, i am, just to be different, I'm going to say the the Brooklyn Marathon is the lie. And that I just, I hope that the you have four siblings that are 16 years older than you, because that's going to be a great story.
00:17:38
April
I hope so too. I really want that. I really want that.
00:17:41
Rich
So I'm just, I'm betting on that one. Let's go with the lie is the Brooklyn Marathon.
00:17:46
Kristen Keane
Okay.
00:17:47
Lauren Brown
I was going to go with the Marine Corps, the five, because I just think that that number is not the right number. But then i'm again, i'm now I'm all questioning everything. But to be different, just so one of us is definitely right.
00:18:04
Lauren Brown
I'm to go with the 16 year age gap.
00:18:08
Kristen Keane
Okay. So
Endurance Mindset and Personal Growth
00:18:09
Kristen Keane
I have done four Marine Corps marathons.
00:18:10
Lauren Brown
Okay.
00:18:12
April
Ooh.
00:18:22
Lauren Brown
Hey.
00:18:27
Kristen Keane
But yeah, so it's been it's fun. All my siblings kind of, the younger ones, and they were in high school when my parents found out they were pregnant with me. And so it was kind of funny because everyone thought that they were my parents.
00:18:39
Kristen Keane
So they were like, oh, cute teen kids, like staying together going to like be parents. It was really funny. So they just kind of accepted it and and moved on. But yeah.
00:18:48
Lauren Brown
See, fun fact, that never came up on our coaching calls.
00:18:48
Rich
That's awesome.
00:18:51
Lauren Brown
I know.
00:18:53
Kristen Keane
We never played two truths in a lie. So I guess I never had to bring it up.
00:18:56
Lauren Brown
no
00:18:57
Rich
I'll tell you what, this has actually been the greatest you know icebreaker. We have learned that Sarah True kept spiders in jars as a kid and you know just like the craziest stuff has come out in this.
00:19:04
April
yeah
00:19:08
Rich
Hey, while we while we're talking about some fun facts about you, tell us who we have in the background. Who is your who's lurking over your shoulder?
00:19:13
April
Yes.
00:19:14
Kristen Keane
Oh, yes. This is spicy. She came into our backyard last Memorial Day, and then we kidnapped her and brought her inside.
00:19:25
Kristen Keane
and she was probably about six or eight weeks old when we brought her inside. she was very spicy as a kitten, which is how she got her name. then as soon as she figured out what like being pet was, she just melted into this like sweet little butter ball and she's a Velcro kitten. So she's like basically always next to me.
00:19:43
Lauren Brown
I love how she just sits there with her hands like she's just watching. like what do What do you have to say for yourself today? Yeah.
00:19:48
Kristen Keane
Exactly. She's, she's making sure I say all of the right things.
00:19:51
April
Yeah, she's your area supervisor, we like to call that.
00:19:54
Kristen Keane
Exactly.
00:19:54
April
She's calling the shots.
00:19:55
Kristen Keane
Absolutely.
00:19:57
April
Spicy.
00:19:58
Rich
Love that spicy.
00:20:02
April
Well, Kristen, thank you for indulging us with our two truths and a lie. That was a lot of fun.
00:20:08
Kristen Keane
absolutely
00:20:10
April
just kind of digging into your story a little bit in the intro, we talked about how you're juggling a lot, right? There's this career side, there's the athlete side. And then as we get into our conversation later, there's, uh,
00:20:25
April
The journey to pregnancy, right? So there's all these things that cause a lot of stress. How are you managing those juggling all of those things and still being a very competitive, strong athlete?
00:20:38
Kristen Keane
So I think a couple of things. Number one, i have a phenomenal husband. He cooks like every night. In fact, he's just gotten into like baking bread and making homemade pasta. And like, so we're, I'm very lucky because there are a lot of times that when he's out of town or before we got married, I would girl dinner at every night.
00:20:49
Lauren Brown
Thank you.
00:20:56
Kristen Keane
So thankfully, he kepts me keeps me well fed and keeps me motivated when I don't necessarily want to go work out, kind of nudges me and is like,
Conclusion and Call to Action
00:21:03
Kristen Keane
I think you want to on those days that I don't want to. So it's i'm that's the number one reason I think that I'm i'm able to juggle everything.
00:21:11
Kristen Keane
But then I also am really lucky. My parents put me in sports growing up. So I swam all through college. was was I walked onto the swim team. I was the slowest one, but I never quit. So my coach never made me leave, which I'm very grateful for. So that kind of set me up for success because at the end of my sophomore season, that's where I picked up running.
00:21:30
Kristen Keane
And so I, while I was going to school full time, I was also working about 20 hours a week. I was doing the ROTC program for the Air Force. And then I also was swimming about 15 hours a week. So I kind of had to learn how to prioritize different aspects of my life to make sure I could kind of fit everything in.
00:21:49
Kristen Keane
Some days I don't get it right. I don't get enough sleep or i don't eat enough or whatever, but, or drink enough water. But I definitely try. So it's, it's doable.
00:22:00
Lauren Brown
Thank you.
00:22:01
Kristen Keane
It's still, it's just a lot of balancing.
00:22:03
April
Yeah. Balancing and counterbalancing of the, the prioritization, right? There's some things that might need more attention here, but then they kind of even out later. Right. So, I did kind of lead in with that, next step for you with, uh, your pregnancy journey. What kind of, can you talk a little bit about what kicked that off and, and, and how that's how you're managing that now?
00:22:29
Kristen Keane
Yeah, absolutely. So my husband and I decided we were ready to start trying to expand our family about a year and a half ago. And so we were really excited. it took us almost a year to get pregnant.
00:22:44
Kristen Keane
And so we were really, really excited when that happened. That message coach Lauren, like almost immediately and i was just like, Oh my gosh, okay. I don't know what to do. How do we like modify all those things?
00:22:57
Kristen Keane
But we were just absolutely over the moon. And we're well, I was willing to make pretty much any life change I needed to, to support this.
00:23:03
April
Mm-hmm.
00:23:04
Kristen Keane
And I was excited to, Be able to race Augusta and to pregnant and then the Marine Corps Marathon pregnant and all these things that, you know, we're have always been kind of goals of mine to see other pregnant athletes in the endurance space. I haven't seen a lot of pregnant triathletes. So.
00:23:21
Kristen Keane
to kind of be able to be in that space and show that it's possible, I think, was something I was really, really looking forward to. As you kind of alluded to, unfortunately, life doesn't always work out the way that you hope.
00:23:33
Kristen Keane
So at our initial ultrasound appointment, our eight-week scan, we found out that we had no heartbeat and the baby had stopped growing a few days prior. which was just devastating for for both of us because we were really excited.
00:23:48
Kristen Keane
And so i it was given the option to either take medication or have surgery, which medication had less risk. So I went with that first.
00:23:58
Kristen Keane
At our follow-up appointment about three weeks later, found out that that didn't work, unfortunately. so I then had to get the surgery anyway. throughout about a five week time span, I pretty much lost all of that training cause I couldn't swim for several weeks due to risk of infection.
00:24:14
April
Hmm.
00:24:14
Kristen Keane
I, you know, really just couldn't work out for a week at least after each, um, each,
00:24:20
Kristen Keane
the the medication and then the the surgery itself. So it definitely was not the journey that I was expecting or or hoping for, but I'm very grateful for for Coach Lauren and and for my husband and the community that I've built around me because they helped me get through some of those really, really difficult times so that I could still continue on with my race season, even though looks different than what I was hoping for.
00:24:45
Rich
Wow.
00:24:46
Rich
Thank you for sharing that. yeah it's A few minutes ago, i wrote down the quote, I wouldn't quit and the coach wouldn't make me leave.
00:24:46
Kristen Keane
So.
00:24:56
Rich
And that actually seems like you carry that with you.
00:25:01
April
Yeah.
00:25:02
Rich
you know For you to build a pull out of that, you know you know you think about just you know how much just a surgery, like you know a planned surgery would sets you back emotionally, physically, is you know, fitness-wise, too.
00:25:17
Rich
And then you add in the, you know, the family trauma, the psychological shockwave that that must have been. It's an amazing thing to bounce back from.
00:25:29
Rich
what What do you, what,
00:25:32
Rich
was yeah Was that same mantra in your head? I'm not going to quit and the coach isn't going to make me, you know, what isn't making me leave? Or what was, you know, what did you carry with you every day to get through that?
00:25:42
Kristen Keane
Yeah, so I think I i kept Augusta as my like as kind of my goal to get out of out of the the difficult part of that. So everyone grieves differently. and i for me, moving forward is how I grieve. And so i we actually so we both really like Disney. So maybe right, wrong, or indifferent. But about three days after we found out that I had miscarried, we went to Disney World and were like laugh, crying over beers, watching like kids play.
00:26:09
Kristen Keane
dance dance in the Germany Pavilion at Epcot. But I think just kind of putting myself into some of those more difficult situations early. And I think endurance sport has kind of given me a lot of tools to do that.
00:26:20
Lauren Brown
Thank you.
00:26:24
Kristen Keane
I've been able to process through a lot with with endurance sport. So when I found out that I needed surgery, that was about three weeks before Augusta. So my first question to the doctor was,
00:26:34
Kristen Keane
can I still do the race? and so i don't know that there ever was, unless, unless the doctor told me no There was really no way I wasn't going to do that. And so for me, it became a different, just a different milestone in my life that was a, helped me focus on moving forward because even though the race didn't go how I had planned for it to go, i still move forward. I still finish. And I like to think like forward is a pace.
00:27:03
Kristen Keane
And so I just continued to move forward one day at a time, one minute at a time until everything became a little bit more manageable.
00:27:11
Lauren Brown
Thank you.
00:27:11
April
Yeah, I would love to bring coach Lauren in with this too, because I'm sure this was really hard for both of you in the conversation. I'm sure there were goals that you had in mind prior to this trauma.
00:27:23
April
And I'm sure there were conversations that were really difficult and moving through that together. How was that for you, coach Lauren?
00:27:31
Lauren Brown
So before I even answer that, i want to just highlight something about the season overall with Kristen, who I obviously absolutely adore as an athlete and a human, but there was a lot of things that happened over the the season that through training for a loop, which we're not going to get into every single detail of what how life lifed on you, we'll say, but even from the point of finding out that you were pregnant and we had that eight week stretch because i knew pretty much immediately. And we have that eight weeks of training that we were navigating the adjustments that we had to make based on if you were sleeping, if you weren't feeling well, changing the intensity, because again, obviously Kristen's coached du through tri dot and it's AI, but it doesn't have the conversation that we're having. So we're making constant adjustments to what's going on
00:28:27
Lauren Brown
and you know, and then moving forward, finding out that you miscarried and having to go through the time off after that, and then finding out that you had to have the surgery and the time off after that,
00:28:42
Lauren Brown
not only the obvious like resilience and grit and, and drive and just everything that it took to get through that, the reality that you still showed up at Augusta and raced and finished, right. Despite the emotion, the physical trauma that you had been through, i hope it's a reminder and it resonates with anyone out there. Who's like,
00:29:12
Lauren Brown
oh, well, this didn't go my way or this didn't go my way or I had to take off X amount of time that like anything is possible if you're willing to, like you said, like like every step forward, like that's still a piece, right? Moving one foot forward, you're still moving. And it for me was like a really like big learning experience as a coach where every time we talked, we're like,
00:29:37
Lauren Brown
are we going to do this? Are we going to, yeah, we're going to do this. How are we going to do it? And that it's possible you have to learn to pivot and reassess what your expectations look like. And I think Kristen, you did an amazing job and, you know, being able to say, you know, originally it was let's PR, you know, and then we're like, well, shoot, anything's possible, but let's also know, like, I mean, listen, anything can happen. But as from the coaching standpoint, we've had this conversation also where,
00:30:09
Lauren Brown
it's it's really easy to go down that path of, shoot, did we do something wrong or did I do something wrong? And for me, I had moments of like going back through our text messages, going back to the training that you did where I'm like,
00:30:27
Lauren Brown
And that this is the emotional, Lauren, not the like logical, educated, i know what literally we like did and what can actually, you know, cause a miscarriage, you know, and it's, it's not within eight weeks that the training did that, but you go down this rabbit hole and I'm sure we both did that where it was like, it's just like an awful feeling.
00:30:50
Lauren Brown
and
00:30:50
April
Mm-hmm.
00:30:50
Lauren Brown
in that same breath, if there's anyone who's going through something like that, there's there's a lot of things that are not in your sphere of control and you have to remember that.
00:31:02
Lauren Brown
And i always say we, regardless of if it was something in your control or not, like we always do the best that we can with the information that we have at the time. And that's all you can do.
00:31:15
Lauren Brown
And i think, I mean, Kristen has amazed me over the season with the way she shows up and
00:31:23
Kristen Keane
Thank
00:31:23
Lauren Brown
and gets it done. And I think, I mean, if, if you want to chime in Kristen, on, on all of that, and even how maybe your mindset had to shift a little bit on like, how did you navigate shifting your perspective from, want to PR to, and, and from being not only that, from being, I want to be somebody who shares a story of being a pregnant woman who raced to now being somebody who raced through grief and still showed up.
00:31:52
Kristen Keane
Yeah. So that it definitely was a lot of mindset shifting. So I think a lot of triathletes and endurance athletes in general tend to be a bit more type a And so it was, i think, in addition to mourning the loss of the pregnancy, I was also mourning the loss of these goals that I had and these expectations that I had. And so it was really difficult. And even there were like parts of the race where I just had to accept that,
00:32:19
Kristen Keane
You know, I wasn't going to PR the bike. I wasn't going to PR the run. It was going to be my slowest half marathon ever. But I kept reminding myself, like all of the things I had been through leading up to that race. And so when I like crossed the finish line, I was just sobbing and like, just, i I kept saying, I can't believe I did that. I'm really proud of myself, which is, I think of a really hard thing to do as a triathlete or an endurance athlete or a type eight person.
00:32:46
Kristen Keane
when you have really specific goals that you've been looking forward to for a period of time, and then, goals don't happen the way you expect them to. And then, being able to do that race pregnant. I definitely.
00:32:58
Kristen Keane
knew that I was going be slower if I was pregnant. So I think I was also disappointed that I lost the pregnancy and that fitness goal at the same time. So was kind of like a little twist of the knife when I kind of realized what that was going to do to them my, the rest of my season. So.
00:33:15
Rich
Yeah, I didn't really think about that until you said it, that you're grieving the loss of your season and and really kind of what your hopes and dreams were.
00:33:21
April
Mm-hmm. Mm-hmm.
00:33:22
Rich
for that you know that's You had a lot of hopes and dreams that were were you had to somehow, again, pick yourself up. And as you say, your way to your way to get through that is just to think forward.
00:33:37
Rich
Yeah. And that is an incredible tool to have and to be a reflex. And, you know, I don't get it for a second that you you didn't grieve, you know, that this was just a part of, like you said, people grieve in different ways.
00:33:51
Rich
you know You know, Coach Lauren got a chance to share what this was like from her perspective and, you know, in her interactions with you. Would you share kind of like what was it having Lauren there with you through this process, you know?
00:34:06
Kristen Keane
Yeah, absolutely. yeah was amazing. So, I mean, Coach Lauren was was really great. like And that's part of why I told her so early because we'd only have been working together for, i don't know, four or five months at this point. and so But I was already like very comfortable and and trusted her a lot with with how much she had been able to adjust with my busy schedule and just regular life stuff.
00:34:29
Kristen Keane
And so I was really grateful to have pressure removed from trying to figure out how do I adjust workouts when I'm like dry heaving in the middle of a run or like, I now have to have a trash can next to me on the, on the indoor trainer, all of those things. But where I'm like too tired to go do this workout or I'm nauseous in the pool.
00:34:50
Kristen Keane
So how do we like adjust the workout? So Lauren was amazing through all of that. And then especially when we found out we lost the pregnancy, you know,
00:34:55
Lauren Brown
Good.
00:35:00
Kristen Keane
she like immediately called me, which I felt back said didn't answer, but, I know she, she didn't take it personally. but, just immediately looking at how could she help me, through this and, you know, no pressure on any workouts, no nothing. And just being there for me, you know, as a friend and more than anything and, and a coach like through the limited workouts I got to do.
00:35:20
Kristen Keane
and so that was really helpful. And, to know, she was, you know, cheering me on and and watching me virtually, as I was racing Augusta was really helpful as well.
00:35:31
Kristen Keane
and seeing her like 15 texts when I finish, she's like, I know you're not going to see these, until the end, but, that was, that was really nice.
00:35:37
Lauren Brown
and
00:35:39
Kristen Keane
And so I just, I feel very lucky to have Lauren, Because I think it could have been a very different experience with a different coach.
00:35:47
April
I'm sure you learned a lot about yourself, Kristen, as you were going through this roller coaster of a season highs and lows is an understatement. What would you say was the biggest thing that you learned regarding this experience?
00:36:01
Kristen Keane
Yeah, I think that's a tough one. i think I really just learned... how, how to process really, really difficult things in a healthier way. So, throughout my whole life, you know, everyone's been through difficult experiences and I didn't always handle them in an, in necessarily a healthy way. So,
00:36:22
Kristen Keane
focusing instead on, you know, a race or, you know, being able to get a workout in, or even if it was going for a walk for 20 minutes, you know, those, those kinds of things really taught me how to process that difficult experience, I think, in a much better way. And so I,
00:36:43
Kristen Keane
really appreciate endurance sport because it's really been a good home for me. And my whole life has changed in the last two years. You know, I don't drink really at all. I have like a mocktail here. Even I, you know, I eat much better, I sleep better, all those things. And so without you know some of those tools of of kind of like discipline and you know working through some of those less difficult times through difficult training seasons, difficult races, I think gave me the tools I needed to actually move forward in a little bit of a healthier way.
00:37:17
April
Bravo. bravo
00:37:18
Kristen Keane
you.
00:37:18
Rich
Yeah, 100%.
00:37:20
Rich
You know,
00:37:21
Rich
i wrote down the, that you you know, you haven't always processed things you know in in a in and and healthier way than you do now, which also tells me not only what you learned, but that you are, you you embrace change, you embrace self-improvement, you And do you, you know, do you, and I love that you actually feel like there's like a silver lining that you're pulling out of this.
00:37:47
Rich
Like you found, you found future strength, which is, you know, courage because you've, you've, you've endured.
00:37:50
April
Mm-hmm.
00:37:55
Rich
What, what would you say that, know, like, what would you, what would you share with our audience in terms of how to re, you know, how to,
00:38:07
Rich
you know, reframe not only their, you know, the way that they're you know experiencing something, but reframe themselves.
00:38:15
Kristen Keane
Yeah. So i think it's looking at what what's next. and There's always going to be a bad day. There's always going to be a difficult time in your life, but it's temporary.
00:38:26
Kristen Keane
And while that pain and that grief may never leave you, because I'll never i' always remember this baby that we really wanted, I'll always mourn the loss of this pregnancy. But I know that there's still a chance for us to get pregnant again and and to to experience, there's always another race. There's always another workout. There's always another day.
00:38:46
Kristen Keane
and so just looking at, you know, when you're going through a difficult time, that's not the only time in your life. there are days that will be better, not maybe not right away, but there will be days that are better.
00:38:59
April
Yeah. Kind of like a, this too shall pass.
00:39:01
Kristen Keane
Yes, absolutely. Yeah.
00:39:04
April
That's very powerful and a very good reminder to enjoy the present and also you understand that when the present really sucks, it will pass as well.
00:39:15
Kristen Keane
yeah And sometimes those are the best life lessons are the times when life is really difficult.
00:39:16
April
That's a great. Yes.
00:39:21
Kristen Keane
And so similar to when you're in a really difficult part of a race and you kind of get into that pain cave, you just embrace it like an old friend and you, you, you know, and so I just kind of see it the same way.
00:39:34
Kristen Keane
And so look at, you know, how do i do a little bit better every day? and, and how do I process this a little bit better, for me, you know, and again, some, some, uh, women, when they experienced pregnancy loss, they, or even when they are pregnant, they're unable to work out or they, they don't want to work out or whatever.
00:39:38
April
Hmm. Hmm.
00:39:51
Kristen Keane
And, and they defer races and they do that. And that is also great. this is just my perspective and how I grieved and, and what was helpful for me personally. So, know when I listened to a couple different And a couple different folks talk about their experience with pregnancy loss. They all had a different way of going about grieving and healing through that process.
00:40:13
Kristen Keane
And so I just wanted to be able to share just that different perspective because its it's really your own journey. And so you have to find like what brings you forward and and just continuing to take one step at a time.
00:40:26
April
Well said, I think, I think your story is one that needs to be told. I don't think there's a lot of women who are feel like it's safe enough to talk about this.
00:40:32
Kristen Keane
Thank
00:40:35
April
And I just want to say thank you from the bottom of my heart for your willingness to share this. And, also reaffirm that it's no one's fault. This is a part of the process really. And, and especially when we talk about the first trimester, right.
00:40:51
April
I, I, I've had a lot of conversations. I have three sisters. uh, we've experienced miscarriages as well. And it's the first trimester is such a time, right? It's kind of like that 50, 50,
00:41:04
April
and it, and I think it's just really important to acknowledge that, there's no, there should be no judgment. There should be no guilt, from outside or internally. And I just, I just want to say thank you, Kristen, for just staying who you are, rock steady, sharing how you grieved, how you reframed and how you grew.
00:41:24
April
and I really think that's going to resonate with a lot of people who have been in your shoes that might not have been able to process in that way.
00:41:33
Kristen Keane
Yeah, thank you. and And I'll admit in the beginning, i I was embarrassed. I was, you know, no one else in my family had experienced a miscarriage. And so it was really difficult for me at first. and And it took a little bit for me to be able to share my story.
00:41:48
April
Mm-hmm.
00:41:48
Kristen Keane
And so I just, I appreciate the time because I know there's at least 25% of women, uh, their pregnancy.
00:41:58
Kristen Keane
So, it's, it's helpful to know you're not alone. It doesn't take the pain away. It doesn't necessarily make it better, but I, I think a grief shared is a burden that's much lighter.
00:42:09
Kristen Keane
and so I'm, I'm thankful to share this, you know, with all the listeners and, and thank you for, for listening. And, and I think, you know Hopefully this helps at least one person who's going through something difficult process through it a little bit in a different way that you don't there's no one right way to do it.
00:42:29
Lauren Brown
I think it's important for people to hear if they're also supporting or they love somebody who's going through it because it's, it's hard on, it's hard for different reasons and it's uncomfortable for different reasons to have the conversation. And i think some people also tiptoe around it with the person, which is, is normal, right? It's always, everyone's unsure how people are reacting, but I think it's important for everyone to hear the conversation. So I could say with a lot of confidence that this conversation will support lot more than just one person.
00:43:06
Kristen Keane
Thank
00:43:07
Rich
Yeah, we're we're glad that we could, you know, really have this conversation so that it does start to normalize this, you know, you know, it like to your point, this is a frequent thing. This is not something that should be in the shadows. We should be able to talk about this. So, yeah, thank you for the courage.
00:43:23
Rich
And all of the wonderful quotes. I mean, geez, you're like.
00:43:27
April
Forward is a pace.
00:43:27
Rich
You're like a stoic. you should You should like be in the daily stoic somewhere.
00:43:28
April
Yeah. Yeah.
00:43:31
Rich
Anyway, thanks for for being with us. And I hope you just hang out with us and play along as we do the rest of the show.
00:43:36
April
Have some fun.
00:43:37
Rich
Okay. All right.
00:43:38
April
Yeah.
00:43:38
Kristen Keane
Absolutely. it Sounds great. Thank you so much.
00:43:41
April
Yeah. Thank you, Kristen.
00:43:42
Lauren Brown
All right.
00:43:43
April
That is our get gritty tip. Y'all Kristen wrapped it up in such a powerful way.
00:43:46
Rich
right.
00:43:46
Lauren Brown
like
00:43:46
Rich
Eat that.
00:43:49
April
i don't really think we need to say more than that. You have your get gritty, and your, your inspiration for the week. So thank you. And I'm sure much more than that too. So coach Lauren over to you.
00:44:01
Lauren Brown
All right. So shifting gears a little bit, we're going talking about, we're going to go into swimming. Yeah.
00:44:08
April
yeah
00:44:09
Lauren Brown
and So shifting a little bit, try it out, work out of the week. We're going to talk about swimming specifically because i know a lot of people who are, a lot of people may be ending their race season for 2025 and they're entering their off season, a little bit of chill time. And often triathletes tend to be you know, okay with putting swimming a little bit more on the back burner when winter starts to set in, right? If any of the disciplines are going to go, it's like, do do I want to go to the pool? i have to drive to the pool and it's only the shortest part of the race. I'll pick it up maybe in March or whenever. Right. So since, uh, that sometimes happens, we want to make sure that doesn't happen to our listeners. We want to make sure that you're still keeping swimming front of mind because
00:45:00
Lauren Brown
This is exactly when you can make some real gains in the water. So you don't have the pressure of long race specific sets. Off season swim work lets you sharpen your technique, build strength and add that speed and efficiency that will pay off when the season starts back up. So get ahead of the game. We're going to talk today about sprint fifties, which in my opinion is a fun swim set because even though it's like short And fast, it still serves a purpose, regardless of if you are somebody who has a ton of sprint distance races lined up, or if you're racing full distance, Ironman, the sprint fifties, developing that quick cadence, maintaining form with your speed is all extremely important.
00:45:51
Lauren Brown
So with that, I'm going actually pass it off to coach rich to share about the, the main set of the sprint fifties and the structure.
00:46:01
Rich
I love this workout. And I just, I don't know. I just like the short stuff, I guess. As always, start with a solid warmup. You want about 200 meters in zone two, and then you've got two to four 50 meter builds moving from zone two to zone four within that 50.
00:46:17
Rich
And then around 15 seconds rest in between each. This wakes up your body and then starts to you know allow you to refine your form before the real work begins. you know i I always like to do my warmups. I always like to do a few of those pool school drills to make sure I'm finding fast.
00:46:33
Rich
And then I've got good form. the The main set opens up a 100 meter drill free by 25. twenty five Think of this as your technical prep before the speed.
00:46:44
Rich
Then you'll move into six by 50s. The first three 50s are builds. And then the last three are going to be on the descend. So keep your focus on pacing control and maintaining your form as the speed increases. If you've got the form goggles, it's a good time to be watching that watching that pace closely.
00:47:03
Rich
Now the heart of the session, three rounds of seven fifties at zone five effort. You're gonna have 45 second rest in between each sprint, followed by 150 at zone two, just to kind of clear some of that lactate, and then take a short 20 second interval before the next round. Wrap it up with five by one hundreds at zone one flush out that fatigue and then finish with an easy zone two cool down.
00:47:28
Rich
Feel free to mix in some drills again. Try not pull school drills or some backstroke for some recovery.
00:47:35
April
Yeah, this is also one of my favorite swim sets, Lauren. So you picked a good one.
00:47:42
Lauren Brown
oh
00:47:43
April
And I will say, for those of you that are ditching out on the swim, shame on you. have, and I don't want to go political here, but with this government shutdown, y'all on the academy, the pool is closed.
00:47:57
April
So I am in the trenches with no swim access. So you better be doing your swims, at least for me. So I get the experience, but your eyes. Okay.
00:48:08
April
All right. So why it works. These are the benefits of sprint fifties. The focus of this workout is absolutely quality. Right. We got these short, fast efforts that you push your top end speed without losing control. So you want to make the most of every single, uh, interval.
00:48:25
April
Your final sprints should always be just as fast as your first making quality quality over quantity and avoid extending the rest.
00:48:27
Lauren Brown
Hello.
00:48:33
April
Trust the structure. and let that recovery segment do its job sprint 50s really build power speed and efficiency in your stroke you're training your body to move through the water faster without fighting it developing that feel for the water that translates across every race distance So whether you're a sprint distance athlete looking to shave seconds or an Ironman athlete wanting to start your races with confidence and control, these short sets will make you a stronger, more efficient swimmer and keep your swim sharp all year long.
00:49:09
April
Coach Lauren, do you want to add anything with this as we close our our workout of the week?
00:49:11
Lauren Brown
my
00:49:14
Lauren Brown
I just hope this shows up on my schedule when I get back from Spain, because I was like this, and honestly, it's the thing with the fifties to knee jerk reaction is to be like, Oh, I don't need 45 seconds of rest. It's only 50 seconds, but you really want to keep in mind that you're doing seven really fast 50s back to back and you want them all to be with perfect form and this like you're not dying at the end and again you have that little bit of recovery in zone two in between but i just i love it it you work hard but it's just like it's like that perfect level of hard i yeah it's hard
00:49:31
April
Don't do it, folks.
00:49:54
April
It's fun hard. Yeah, yeah, yeah. It's type two fun.
00:49:57
Lauren Brown
Yes. it's It's happy Halloween kind of of hard. It's happy Halloween kind of hard.
00:50:01
April
Yeah.
00:50:01
Lauren Brown
So get out this weekend.
00:50:02
April
Yeah.
00:50:04
Lauren Brown
If you don't have, you know, a set schedule, add this to your schedule, add it to the mix.
00:50:09
April
I got to ask Kristen, have you done this workout?
00:50:12
Kristen Keane
Not yet. But I'm definitely looking forward to doing it because i also love swimming.
00:50:13
April
Not yet. Okay.
00:50:17
Kristen Keane
So our pool is also closed, but there is one in the local community I can use.
00:50:21
Kristen Keane
So thankfully, I actually got to swim at lunch today.
00:50:21
April
Oh, good.
00:50:24
Kristen Keane
So I was very grateful.
00:50:25
Rich
more.
00:50:26
April
Yes, yes, I feel that vibe. I love it. Well, speaking of vibes, it is Halloween and our fun segment is all about the Halloween vibes. And we're going to do a little bit of a trick, treat or training.
00:50:41
April
So what does this mean? but I'm going to throw out a scenario and you have to, you have to decide, is it a trick?
00:50:49
Kristen Keane
Ready.
00:50:51
April
AKA a total endurance nightmare, a treat, that's something awesome or training something you'd totally do for the grind. And I know coach Lauren's going to throw one in here. So are you all ready to get spooky with me?
00:51:05
Lauren Brown
Ready.
00:51:06
Kristen Keane
ready
00:51:06
Rich
Spook it up. Let's go.
00:51:07
April
Okay. All right. Here's your first scenario. You show up for a long run dressed as a banana because your friends promised it was a costume run, but it was not. Is this a trick treat or is this training like normal?
00:51:21
Kristen Keane
The trick for me, I actually hate bananas. every time I the signs on course is lot of work for free banana.
00:51:24
April
Oh.
00:51:28
Kristen Keane
always try to shout at them, I don't even like them. So I think this would be a big trick for me.
00:51:33
Lauren Brown
I mean, I'm going to say it could be training because it's going to have to build some mental toughness to get out of your own way and try to run in a banana costume.
00:51:44
April
Yeah, you got the the like second half of the banana in way.
00:51:47
Lauren Brown
Yeah. The next run is going to feel really easy, really easy after that.
00:51:48
April
like with
00:51:55
Rich
I'm going to go with training, but for a different reason, because I actually did dress up as a hot dog for the for the Oktoberfest one year.
00:52:06
Rich
And I'll tell you what, running a 5K, even in September heat in a in a foam costume hot dog.
00:52:17
April
No, no.
00:52:18
Rich
It was talk about your heat adaptation. i'm going training all the way. wouldn't have trained a hot dog costume from now on, I think actually.
00:52:26
April
Oh, good answers. Good answers. Okay. You find out your Halloween candy is actually your coach's secret fuel stash. It's gels wrapped in chocolate bar wrappers. Is this a trick treat or training?
00:52:40
Lauren Brown
Trick.
00:52:43
Kristen Keane
It's treat. Race feels expensive.
00:52:48
April
Rich, what do you think?
00:52:49
Lauren Brown
I'm all listening.
00:52:52
Rich
I'm going to go with training again. You know, you got to be ready for for anything. So, hey, I found these gels. Let's go.
00:53:00
April
I agree with Kristen. I think this is a treat. I think this is pretty dang, yeah, a little savor of the money there too. And anything wrapped in chocolate is is okay in my book.
00:53:12
April
All right. You accidentally PR during a fun run because a kid and a clown mass started chasing you. Is this a trick treat or training?
00:53:22
Lauren Brown
Training.
00:53:25
Kristen Keane
It's more real life training, I think.
00:53:27
April
Yeah.
00:53:30
Rich
Yeah, what they say? you know I'm going to run as fast as the thing that's chasing me. you know I'm going with racing.
00:53:34
April
Yes.
00:53:34
Kristen Keane
Right.
00:53:35
Rich
i'm going with d racing
00:53:38
April
Yes, that's racing. There you go. I love that.
00:53:43
Kristen Keane
Thank
00:53:44
April
Oh, your Garmin auto pauses every time you run past a cemetery because your heart rate spikes from fear. Let me tell you a quick story real quick. Okay. All right. So Rich and I did a castle rock. We went on the trail. well, I was there a week prior and I was flying through those trails, rich.
00:54:02
April
I flew through one so fast that my Garmin thought I crashed. And i didn't realize it, but it sent an alert to Peter like, Hey, your wife is at this location. She might not be okay. do you want to call the emergency response?
00:54:20
April
Thankfully, yeah I was just fine. I didn't even know it happened. And he told me later, he's like, yeah, I got a, I got a secret message that you had, that you, that I got your coordinates and everything. i was like, okay, that's a cool feature, but yeah.
00:54:35
April
Is this a trick, treat or training y'all?
00:54:37
Lauren Brown
mine I initially want to say trick, but then I'm like, it's kind of like training because my Garmin does its own thing like half the time in the pool. the My Garmin does its own thing like half the time.
00:54:48
Kristen Keane
I think a trick because I always forget when I pause it to turn it back on. And so then I always end up missing a little bit of the run. And if it isn't on German Connect or Strava, does it really even count?
00:54:56
April
Oh. That type A is coming out.
00:55:00
Lauren Brown
like yeah I always get the full explanation for why it's like something wrong.
00:55:01
Kristen Keane
Yeah.
00:55:04
Rich
I'm on a,
00:55:07
April
good
00:55:09
April
I accidentally paused it.
00:55:10
Rich
I'm going with, I'm going with, I'm going with training again.
00:55:12
Lauren Brown
I love the extra details.
00:55:14
April
Training Rich?
00:55:17
Rich
going with training again. and this time it's because I have that exact same mindset, like that dang auto, you know, that dang pause.
00:55:25
Kristen Keane
Yeah.
00:55:25
Rich
Like if you don't forget to restart it and you find out that you missed a mile, guess what? I'm going to go do that extra mile.
00:55:33
April
You did it. You did it last weekend.
00:55:34
Rich
Extra extra training. That's right.
00:55:37
April
That's true.
00:55:37
Rich
Why not?
00:55:37
April
It's very true. Rich is living up to his word. He did it last weekend. We were at like what? Eight. It was like eight point. I can't remember.
00:55:45
Rich
Whatever.
00:55:46
April
It was like 8.6.
00:55:47
Rich
We're going to finish the job.
00:55:48
April
Yeah. We had to finish. We had to round that number off anyway.
00:55:52
Lauren Brown
Thank
00:55:53
April
All right. I digress. I'm giving away all your secrets, rich. The race announcer yells zombie hill.
00:55:58
Lauren Brown
you. and so
00:56:01
April
And you realize they weren't kidding. It's actually uphill for the next three miles. This is a trick treat or training.
00:56:08
Lauren Brown
I'm going to go with training again. It's a really, and it's not a trick. It's like, shit. Yeah.
00:56:17
Kristen Keane
I'm going to also say training because hills are my favorite speed work. So.
00:56:22
April
Yep. Love it.
00:56:23
Kristen Keane
yeah
00:56:25
Rich
Hey, yeah, I'm going to have to follow suit. It's the training thing, right? We've got to be ready for anything. Don't be don't be the person who yells tri treat or trick, I guess. Actually, guess it could be a treat, you know, if you really like hills.
00:56:37
April
Yeah, and don't be the person at the back waiting for those zombies either, right? This is your chance to get ahead.
00:56:41
Rich
Well, there you go. That's right.
00:56:44
April
Okay, we got a couple more here. You open your tri bag on race morning and realize your wetsuit has been replaced by a Halloween costume, a giant inflatable T-Rex. Wow.
00:56:56
Kristen Keane
First question is how cold the water? I
00:57:01
Kristen Keane
in guess training. oh
00:57:04
April
wow
00:57:05
Kristen Keane
and I mean, because that's good resistance training in the pool or like in an open water swim. Got a lot of drags, you know?
00:57:12
April
Yes.
00:57:13
Lauren Brown
Yeah. Wait, but this is for a race.
00:57:15
April
This is for a race.
00:57:15
Kristen Keane
Yeah.
00:57:16
April
You realize your wetsuit has been replaced with a T-Rex inflatable.
00:57:22
Rich
What I think Kristen is saying but i think kristen is saying is that she's going to train she's going to train and swim with a parachute so she's ready to swim with the T-Rex costume.
00:57:22
Lauren Brown
i mean, at first my thought was, oh, go ahead.
00:57:30
April
Yeah. Rocket.
00:57:32
Rich
Yeah, yeah.
00:57:32
Lauren Brown
yeah
00:57:33
April
Yep.
00:57:33
Kristen Keane
Right.
00:57:33
Kristen Keane
you're right
00:57:34
April
Rocket fuel.
00:57:37
Lauren Brown
I mean, at first I was like, oh, well, maybe then you're floating, but you're not really floating. It's not. I'm going to tell you that's a mean trick.
00:57:45
Rich
Ditto.
00:57:45
April
That is, that is, that is a mean trick.
00:57:45
Rich
Mean trick. Nasty.
00:57:48
April
Yeah. Nasty, nasty. All right.
00:57:50
Rich
like
00:57:50
April
I, I, yeah, yeah.
00:57:50
Rich
Glad Kristen was prepared.
00:57:53
April
I'm glad Kristen is the only one that rise above that challenge there. Okay. I have a couple bonus ones and these are just kind of get to know you a little bit more. little nostalgia here, your personal faves.
00:58:06
April
What is your favorite Halloween candy?
00:58:08
Kristen Keane
Oh, Twizzlers, the little mini Twizzlers.
00:58:12
Lauren Brown
Little Kit Kats.
00:58:14
April
Floppers? All right. it to Each to their own.
00:58:16
Lauren Brown
My
00:58:19
Lauren Brown
niece is like, oh.
00:58:19
Kristen Keane
don't feel like offers are a little bit of a lot.
00:58:22
April
That's as bad as junior mints, Rich. Come on. I'm just kidding.
00:58:27
Rich
What's wrong with Junior Mints?
00:58:27
April
Oh, you Gen Xer. That's a Gen X answer. but
00:58:33
Lauren Brown
and my niece
00:58:34
April
It's got.
00:58:35
Lauren Brown
it's like
00:58:36
April
Oh, go ahead. Laura, what we said.
00:58:37
Lauren Brown
and My niece and nephews, they always like, even now to this day, we'll always pull out all their Kit Kats and leave them for me I'm like, I'm not going to eat like 20 of them, but thank you.
00:58:45
Kristen Keane
Yeah.
00:58:47
April
oh that's, that's, that's lovely. I also enjoy the Kit Kat. Peter, my husband loves Twizzlers. That's what we're giving out for candy tonight. So Rich, you're in the, like you're in the dark there.
00:59:01
April
Okay. I'm sorry. Favorite Halloween themed show or movie.
00:59:06
Lauren Brown
Hocus, focus. focus
00:59:07
April
Good choice.
00:59:08
Kristen Keane
yeah Just to be different, I do love Hocus Pocus, but Wednesday is a good show.
00:59:13
April
Yes.
00:59:14
Lauren Brown
Hey, yeah.
00:59:15
April
Very good. Rich.
00:59:17
Rich
Well, you know, hey, I'm going to bring the whole freaking Gen X hard on Halloween with Halloween.
00:59:23
April
Oh, heck yeah.
00:59:23
Lauren Brown
Oh, there we go.
00:59:24
April
Michael Myers.
00:59:26
Rich
Yeah.
00:59:27
April
All right. You did go back. I love it.
00:59:29
Lauren Brown
Yeah.
00:59:29
April
That is classic. That's a great pick.
00:59:31
Rich
Classic.
00:59:34
Lauren Brown
I mean, that's what Halloween's all about, really.
00:59:34
April
yeah Yes, yes.
00:59:37
Lauren Brown
but
00:59:38
April
I love goosebumps, specifically the haunted mask. That is a childhood favorite of mine. All right. Last one. Favorite costume that you've worn.
00:59:51
Kristen Keane
I, when I was like in elementary school, I dressed up like a boy. so i just wore like sweatpants and a sweatshirt cause so it was cold. And I walked up to a house and some, like the gal who opened the door, I think she was playing into it. She goes, oh, young man, you look so great. So I was really proud of myself that I pulled off looking like a boy my comfortable clothes. And so...
01:00:14
April
I love that.
01:00:14
Lauren Brown
Oh my God. Trying to think of my favorite costume. I mean, one that comes mind, for those of you who don't know me, I am a very small human.
01:00:25
Lauren Brown
So
01:00:26
April
She was holding her cup earlier and she had to hold it with both hands. It looked like a bowl. Yeah.
01:00:32
Lauren Brown
i said, like wait till you guys meet me in person. You're going to like, man. Well, I guess you'll see when i when I take a picture with Sasha, because I imagine she's probably a lot more than me.
01:00:39
April
Yeah.
01:00:41
Lauren Brown
Yeah.
01:00:41
April
Yeah.
01:00:42
Lauren Brown
So I'm five feet tall.
01:00:42
Kristen Keane
Thank
01:00:43
Lauren Brown
So I guess I'll go with Tinkerbell as my costume that I've worn a couple times because it's fitting because I'm a tiny human.
01:00:51
April
That's a good one.
01:00:53
Rich
I'm still going with the hot dog 5k. So hot dog folks.
01:00:56
April
yeah but Oh, I love it. One of my favorites is I have a, we did fruit of the loom when I was at the honor guard, we had a whole like banana grape watermelon. And then, I wore it while I was also, i was the watermelon. I was giving out candy.
01:01:13
April
We had PB and J walk by and that was so much fun. I was like the watermelon in between the PB and J and, uh, that's one of my favorites. yeah.
01:01:22
Kristen Keane
That's amazing.
01:01:23
April
Yeah. Well, thank you all so much for and indulging me. That is a candy wrap on our trick, treat, or training. So whether you're dodging ghosts on your night run tonight or carbo-loading with your fun-sized candy, because we all know that's great.
01:01:40
April
Remember Halloween's the one day endurance athletes can wear spandex and public and totally get away with it. So stay safe, stay spooky or spicy.
01:01:50
April
Thank you for bringing in spicy today and keep that heart rate in the zone.
01:01:53
Kristen Keane
Thank
01:01:55
April
Boo over to you, rich.
01:01:57
Rich
Oh, man, that's awesome. Way to like totally ham it up on Halloween or spook it up, I guess.
01:02:04
April
Yeah. Yeah. You know, I'm a total ham.
01:02:08
Rich
And yes, it was awesome having Spicy. She's been just like entertaining us throughout the the podcast. Kristen, thank you so much for being on the podcast. and you know what are And what a powerful, powerful person you are. And we're so glad we yeah we got to Be here with you tonight.
01:02:26
Rich
Folks, thanks for listening this week. Be sure to follow at 303 Triathlon and at Grit to Greatness Endurance. And of course, go iTunes. Give us a rating and a comment. We really appreciate that. And you stay tuned, train informed, and enjoy the endurance journey.