Transformation

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“Are you a runner?” I remember being asked that early on in my triathlon career. I was puzzled as my body, I thought, was a dead giveaway that I came from a swimming background. I had broad shoulders, a strong back and arms but virtually no evidence of muscles below my knees. My size 11.5, perfectly flat, pronated feet would indicate to most that running was not in my genes. Even though running was the weakest of the three sports when I began, it was the one which I enjoyed the most. I plodded along, enjoying the challenge of a new sport and discovering new beautiful areas around my home that I never knew existed.

So... Why another sport? Why not sit back and relish in my achievements? After all, I already have an Olympic silver medal from Sydney in 2000 and was captain of the first U.S. Olympic women’s water polo team. 

But, while that quest was conquered, I was still craving the excitement, the newness and the “learning” of a new sport. I figured there would be no pressure as I would be a newbie in a sport where I knew only past participants. Besides, it would certainly help keep me fit while providing some variety in my training. 

Thus, my quest to become a runner (and a triathlete).

I showed up to my first track workout in 2001 at the suggestion of a cycling and triathlete friend. I arrived in a cotton T-shirt and baggy nylon shorts stretching nearly to my knees. I didn’t know how far one lap around the track was or what pace to hold, but I met some nice people and a caring coach so I kept coming back.  

My workout was explained to me by listing the distances in laps rather than meters. And rather than give me a pace to hold (which would mean nothing to me), my coach instructed me to run behind two other athletes for as long as I could. (One of those athletes was Sue Davis who later became my triathlon coach.)

Although my legs were shaking and tired afterwards, I loved the workouts and loved pushing myself to reach new limits of fitness.

I was frequently told that I’d need to “lighten up” and lose some of the water polo bulk to become a good runner. What these well-meaning people didn’t understand is that I had played water polo for half my life. These muscles and “bulk” were not just going to disappear overnight, and I wasn’t going to go on a crash diet in hopes of becoming rail thin by next season.

So I continued to plod along, joining fellow runners and discovering areas of Orange County, Calif., that I never knew existed. Parks and trails weaved throughout familiar neighborhoods; but without a pair of running shoes, I may never have discovered them. 

The accessibility and efficiency of running was very appealing — especially compared to my previous sport of water polo. There was no need to check pool times, no team to rely on, no gear to bring. All I needed was a pair of shoes, shorts and a good jog bra and I was ready to train. The workout could begin as soon as I walked out the front door, eliminating any travel time to and from a workout. 

I gradually increased my mileage as my love of running continued. I grew to love the feeling of the crisp air in the morning, the sound of the trail crunching under my feet and the strong, healthy feeling I got after a training run. 

Now, no matter how much life throws at me, a run always seems to put it in perspective.

My cardiovascular system and endurance was good from years of water polo; and as my calves and feet got stronger, I began to see results both in time drops and in physical appearance (gaining more muscle definition and becoming leaner). 

Before I knew it, my new career took off. I won the amateur national triathlon championships and the ITU Triathlon World Championships in 2002, which boosted me to the elite level and helped me land a sponsorship with Asics in 2003. Having a running company backing me, gave me a huge shot of confidence. Still I just couldn’t believe I was a “real runner.”

Then in 2004, I was in an ad campaign where I had to state, “I am a runner” over and over. The more I said it, the more I believed it. Running had become my favorite part of the triathlon and my favorite sport in which to train. 

But because I started in the sport by simply running (instead of learning proper technique first), I still had some muscle imbalances. I succeeded through brut strength, but a physical therapist was quick to point out weakness in my lower legs and balance. (Since running is simply balancing on one leg then the other, I could see how this might be hindering my success.) 

I began incorporating balancing exercises into my training routine, and mid-race fatigue seemed to be delayed more as I got stronger.

In 2005, I joined some other U.S. athletes at the Olympic Training Center in Chula Vista, Calif., for a spring training camp. I spent two weeks training with the group, and it renewed my zest for running. 

I worked with Running Coach Bobby McGee who taught me running drills and focused on form rather than just running speed or pace. For months afterwards, I continued to incorporate the drills into my training routine. It seemed to help as I won the New York City Triathlon and the Boston Triathlon later that year.

In the years that followed, I joined a group of women from the Cal Coast Running Club to compete in cross-country meets against other club and collegiate athletes. I used the weekend races as speed and strength workouts. Since this was in the fall, my best triathlons usually came at the end of the year — something I attribute to cross-country season.

Last year (2007) brought about many changes, and I wasn’t sure how these changes would affect my triathlon career — and my running. 

I got married in January and took a honeymoon in February, resulting in time off during the base-building phase of my training season.

When I resumed training, I began incorporating speedwork and drills back into my weekly routine. I also joined an eighth-grade boy and a 12th-grade girl for track workouts every other week. Amazingly, it gave me a real boost, and their “can do anything” attitude helped me (and them) run faster than ever by the end of the spring. In fact, it helped me win the U.S. Pro National Championships for Triathlon in Hawaii in April 2007. It came down to the run, and those hard track workouts paid off!

As I adjusted to married life, I made a few other changes to my weekly routine. I replaced an outdoor cycling session with a Spin class, which seemed to help my endurance and my leg turnover rate for running. There were days that I felt like I could run forever.

In addition, I began teaching a “Stretch and Flex” class at Orange Coast College, an hour-and-a-half Pilates-based class that focuses on core strength and breathing. While at times it was tough to do with all my other training, it proved to be very beneficial. My respiratory muscles got stronger (which helped me to breathe better during track workouts and races) along with  my core, due to the strength work on abs, back and obliques. Teaching the class also made it mandatory for me to attend. I  couldn’t skip it, even if I felt tired!

While all of these components benefit my running, it wouldn’t be the same — or as effective — without a supportive partner. My husband Greg fills in as a training partner when I am having trouble getting motivated, and he helps me to stay focused on my goals. Sharing my goals and schedule with him is important as he helps me monitor when to take a break and when to pick up the intensity throughout the training cycle.  

My training plan in 2008 looks similar to 2007. I’ll do a few more training camps with other athletes, but my typical week will remain similar. I’ll do a long run, a track workout, running drills and one to two other runs each week to prepare for the Olympic Trials and other key races.  I will also incorporate a few hours of yoga or Pilates each week to help maintain my core strength, breathing and balance.  

Stating my goals and monitoring them to make sure I’m on track will be critical this year. After all, if I overshoot my taper, there’s not another Olympic Trials or Olympics around the corner; April 19, June 22 and August 18 are the dates of my key races this year.

So... Why did I take on a new sport? Why do I run? I do it for the challenge, the camaraderie, the excitement, the fitness, the stress relief — and for the sheer love of running.

Julie Swail finished in the top 20 of her first ITU World Cup race in June 2003 in Gamagori, Japan. She had her best ITU World Cup finish of her career when she placed 10th in 2004 in Mazatlan, Mexico. She also qualified for the 2004 world championship team with a fifth-place finish at the Race to Athens ITU international triathlon in Honolulu, Hawaii, and qualified for the 2003 U.S. Pan American Games triathlon team based on her finishes at qualifying races in Clermont, Fla., and Bellingham, Wash., and her world ranking from the International Triathlon Union.

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