Wednesday, February 21, 2007

My Client sent this to me - I have to share!

Dear Diary.For my fiftieth Christmas this year, my wife (the dear) purchased a>week of personal training at the local health club for me. Although I thought I was still in pretty good shape since playing high school tennis 32 years ago, I decided it would be a good idea to go ahead and give it a try. I called the club and made my reservations with a personal trainer named Danni, who identified herself as a 34-year-old aerobics instructor, a Triathlete, an Ironman Triathlete I must add, Swim Coach, and yada, yada ya.... My wife seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress

MONDAY Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Danni waiting for me. She is something of a Greek goddess - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!! Danni gave me a tour and showed me the machines. She took my pulse after five minutes on the treadmill. She was alarmed that my pulse was so fast, but I attribute it to standing next to her in her Lycra aerobic outfit "Whatever". I enjoyed after my workout today. Very inspiring! Danni was encouraging as I did my sit-ups, all though my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week-!!

TUESDAY I drank a whole pot of coffee, but I finally made it out the door. Danni made me lie on my back and push a heavy iron bar into the air-then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Danni's rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.

WEDNESDAY The only way I can brush my teeth is by laying on the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Danni was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning and when she scolds, her voice is VERY annoying. My chest hurt when I got on the treadmill, so Danni put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Danni told me it would help me get in shape and enjoy life. She said some other sh*t too.

THURSDAY Danni was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Danni took me to work out with dumbbells. When she was not looking, I ran and hid in the men's room. She sent Josh to find me. Then, as punishment, she put me on the rowing machine-which I sank.

FRIDAY I hate that W*tch Danniiiiia more than any human being has ever hated anyother human being in the history of the world. Stupid, skinny, anemic little cheerleader, Ironman what?. If there was a part of my body I could move without unbearable pain, I would beat her with it. Danni wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the M----- f----- barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?

SATURDAY Danni left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

SUNDAY I'm having the Church van pick me up for services today so I can go and thank GOD that this week i s over. I will also pray that next year my wife (the witch) will choose a gift for me that is fun---like a root canal or a vasectomy.

"Oh my gosh that is so very funny"!!! He should try my Bootcamp class!!!
Can you guess what this is:

1.1 miles
8 min.07 sec.
1 min. 56 sec.

Dumpling Soup, apple pie and coffee...???

"Ok" 1.1 is how long S is, then 8.07 min is riding up S, 1. 56 is riding down S and then going out to eat with Stevo! What a fun ride!

Tentative Race Schedule

Here it is....

2007 Race Schedule -

April 28: (Saturday) UW-L Coulee Duathlon

May 5: (Saturday) St. Claire Health Mission Half-Marathon

May 27: (Sunday) Mad-City Half-Marathon, Madison, WI ?????

June 10: (Sunday) Got Energy Triathlon (Olympic Distance), West Salem, WI

June 16: (Saturday) Grandma’s Half-Marathon, Duluth, MN

June 24: (Sunday) High Cliff Half-Ironman, Appleton, WI

July 7: (Saturday) Chileda Classic (10K Run), LaCrosse, WI

July 14: (Saturday) Lake Geode Triathlon (Olympic Distance), Burlington, IA

July 21: (Saturday) Castle Rock Triathlon (Sprint Distance), Adams, WI

July 22: (Sunday) Spirit of Racine Half-Ironman, Racine, WI

July 29 (Sunday) Chisago City Half Ironman Chisago MN

August 26: (Sunday) Ironman Louisville, KY

September 16: (Sunday) Tri-Quest (run-bike-golf) Maybe : )

September 23 (Sunday) Irongirl Bloomington Duathlon MN

September 29: (Saturday) Maple Leaf Races (5 mile run)

October 6: (Saturday) Dam Challenge (canoe-bike-run), LaFarge, WI

November 3: (Saturday) Ironman Florida

A little Note: The best thing about doing races like this, I can travel all over, do what I love to do, and have both my boys with me at all the races, unless it doesn't fall on my weekend! :)

Always Remember "Life is GOOD/GREAT and it is what you make it"!

I just can't get over this photo!

Nickname -"Burn" Can you see why? I never want to feel this again!

Tuesday, February 20, 2007

Junk the junk by training with purpose

By Matt Russ Jan. 22, 2007 --

Before you begin your training for the day you should ask yourself one question: "What is the specific purpose of this workout?" If you do not know the answer, then it is likely the value of the workout will be equally in doubt. In order for your fitness to improve, you must place a new stressor on your body and then allow yourself to recover from it. If it is the same amount of physical stress, or less, or if recovery does not occur, then overload will not take place. Fatigue is not necessarily a good indicator of progress, either. If you begin a workout fatigued, sore and generally tired and then go through the motions, you are only breaking your body down further and delaying recovery. Being tired does not in any way mean that you are getting faster.When I examine an athlete's training plan for the first time I usually find a lot of junk miles. These are the miles that do not really have a specific purpose but are there because the athlete feels they need to train that day. The junk workout is almost always general in format and redundant. Often this time would be better spent recovering or performing a shorter, more specific workout that targets a particular limiter. Do not confuse hours with quality training. Your long workout addresses a particular fitness substrate: endurance. Endurance is very important, even the most important fitness substrate for long events, but it is certainly not the only one.Define the purposeThe athlete that simply trains the most does not win. The athlete that trains the most effectively does. Assume your limiter is climbing on the bike. To address this limiter you could go ride several hours on a hilly course. Before you choose your workouts you should identify your fitness limiters and your goals for the season. Are you a weak climber? Does your economy and form need work? Do you lack power in the flats? What sport do you need to spend the most time addressing? Your workouts should address these questions specifically. Now think about your goals and peak race(s). When is your race? What is the racecourse like? Where will your weakness be? The answers to these questions should largely determine how your training plan builds out.Now that you know what to target, you must choose the right workouts at the right time. If you are an underpowered cyclist, strength training during your base phase will help increase force production. In consideration, you will have to lower your weekly saddle hours as you spend more training time in the gym. If you are a weak swimmer, spend time correcting your stroke. This may mean reducing the run and bike on some weeks as you spend more time in the water or with a coach. Realize that a general plan will not address your needs specifically. In order to reach your true potential you may need a plan that is as unique as you are. Training requires energyWe often have athletes come to us chronically injured, burned out, and/or over-trained. By reducing their training volume to a more manageable level we are able to make these athletes faster. In reviewing their training plans we get rid of the junk miles first. It is a mental adjustment for them when we step down volume. Only when they have more energy to train effectively and become more balanced in their bodies and lifestyle do they get on board. The athletes begin to get faster and they realize some of the shorter workouts are some of the hardest and most effective. Reducing their total hours does not mean they do not train hard. In fact, they are able to train much harder than when they were chronically fatigued. They just don't train as often (instead, they make every workout count by ensuring every training session has a purpose and is designed to contribute to overall fitness development) and are allowed more recovery time. You only have a finite amount of energy to put forth. Where, when and how you apply your energy determines the efficacy of your training.There is always a compulsion to do more. This is a natural impulse, but adding in a workout that has no real purpose can work against you. When your body is broken down and you are training simply because you feel you have to, it is non-productive. Resist that compulsion to throw random workouts in that may impair recovery. Only train with purpose. Don't confuse quantity with high-quality training. The athlete that trains 15 hours of random miles per week is not as effective as the athlete training 10 hours of directed and specific training. This athlete targets strength, power, aerobic capacity, endurance, or anaerobic endurance, in the right mix, at the right time.

I liked this so I had to share this with all of you!

Smart and Fun Training Everyone!

USAT Rankings are in..

2006 Rankings Now Final

COLORADO SPRINGS, Colo. ( Feb. 9 2007 ) USA Triathlon is pleased to announce the 2006 age group rankings have been finalized.
In 2006, USA Triathlon introduced the new “pacesetter” system, designed to create as accurate and fair a program as possible in determining how athletes rank across the country. For a full description of the new program, please visit Rankings Criteria.
“We have received an overwhelmingly positive response to the pacesetter system, and will continue to improve all aspects of the program over the next few years”, said Membership Services Director Jennifer O’Day. “As the most popular benefit USA Triathlon offers, we saw an opportunity to revamp an outdated system, and are incredibly pleased with the results.”
As of February 8, all rankings for results received by USA Triathlon have been calculated. All current members as of 12/31/06, who competed in a minimum of two triathlons, two off-road triathlons, or two duathlons/aquathlons, can view their final rankings here: 2006 Year End Rankings. The final rankings will also be published in the spring issue of USA Triathlon Life.

I was ranked 618 out of 2022 women in my age group : ) This year is going to be great!

Whoohoo I'm in again!

Dear Snickers Marathon Team Applicant:

Congratulations – you have been selected as a member of the 2007 Snickers Marathon Team! Selection for the 2007 team was based on the following factors: overall leadership and athletic skills, frequency of participation in events and competition, sphere of influence within training circles, primary sport of competition, 2006 greatest accomplishments and overall dedication to the sport. Further standards as set forth by the sponsor were taken into consideration.

You can still get in..

Community Foundation Slots For Ford Ironman Louisville Race Date: August 26, 2007
Dear Athletes,
Ironman is offering a limited number of Ironman Community Foundation Slots for the sold out Ford Ironman Louisville. Athletes who were unable to register in time for the inaugural event will now have a second opportunity to gain entry. The slots will be sold on a first-come, first-served basis and will each cost $1,000 USD, which includes athlete registration and a $550 tax-deductible donation to The Ironman Foundation, Inc., a not-for-profit organization. One hundred percent of all donations made to The Ironman Foundation, Inc. will be distributed to support various local organizations and charities based in Louisville.
For more information, visit
Register Now!

Monday, February 19, 2007

I feel so good I have to share this!

Last year at thi!s time I was able to start some Ironman training which was 5 min. on my bike then getting off and crying because I would get dizzy or would be tired, then maybe run a half of a mile, swim yea we don't want to go there!!! I weighted 138 and my body fat% was 29 to 32 percent... "WOWZA" that sucked in a "Nice positive way"! This year my goal is to do the best I can, I have no health issues "YET"! and I better not, I feel great and I am ready to tear it up.

So tonight I did a body assessment with calipers and weighed myself on the Y scale. My weight was 127.4 and my body fat % was 16.4 "HOLLY CRUD"! I have been working so hard at this so when I saw that I almost cried "I'm such a yahoo" so I came home and got on my Ironman Tanita scale and it was so very close.... I was so very happy!

**Remember never give up on any goal, it will come it just takes time and hard work; we all have the time, and we all can put in the hard work!

I believe whatever is in store for us will be for us.

I received this via e-mail and I thought I would share it with you too....

The poem is very true, unfortunately.
***Make sure you read the poem!
CASE 1: Kelly Sedey had one wish, for her boyfriend of three years, David Marsden, to propose to her. Then one day when she was out to lunch David proposed! She accepted, but then had to leave because she had a meeting in 20 min. When she got to her office, ! ! she noticed on her computer she had some e-mail's She checked it, the usual stuff from her friends, but then she saw one that she had never gotten before. It was this poem She simply deleted it without even reading all of it. BIG MISTAKE! Later that evening, she received a phone call from the police It was about DAVID! He had been in an accident with an 18 wheeler. He didn't survive!

CASE 2: Take Katie Robinson She received this poem and being the believer that she was she sent it to a few of her friends but didn't have enough e-mail addresses to send out the full 5 that you must. Three days later, Katie went to a masquerade ball. Later that night when she left to get to her car, she was killed in that spot by a hit-and-run drunk driver

CASE 3: Richard S. Willis sent this poem out within 45 minutes of reading it. Not even 4 hours later walking along the street to his new job interview with a really big company, ! when he ran into Cynthia Bell, his secret love for 5 years. Cynthia came up to him and told him of her passionate crush on him that she had had for 2 years. Three days later, he proposed to her and they got married. Cynthia and Richard are still married with three children, happy as ever!

This is the poem:
Around the corner I have a friend, In this great city that has no end, Yet the days go by and weeks rush on, And before I know it, a year is gone. And I never see my old friends face, For life is a swift and terrible race, He knows I like him just as well, As in the days when I rang his bell. And he rang mine but we were younger then, And now we are busy, tired men.
Tired of playing a foolish game, Tired of trying to make a name.
Tomorrow" I say! "I will call on Jim Just to show that I'm thinking of him." But tomorrow comes and tomorrow goes, And distance between us grows and grows. Around the corner, yet miles away, "Here's a telegram sir," "Jim died today." And that's what we get and deserve in the end. Around the corner, a vanished friend. Remember to always say what you mean. If you love someone, tell them. Don't be afraid to express yourself. Reach out and tell someone what they mean to you. Because when you decide that it is the right time it might be too late. Seize the day. Never have regrets. And most importantly, stay close to your friends and family, for they have helped make you the person that you are today. "SO very true"

SMILE, even through your tears!!!!!
Now go out and tell someone how you feel! "In a nice positive way"

Sunday, February 18, 2007

Whoohoo - Going at it again!

Lance Armstrong to run NYC Marathon again

By Kathy Hanrahan (Associated Press Writer)Associated Press

February 14, 2007
Lance Armstrong has another date with the New York City Marathon.
The seven-time Tour de France winner ran the marathon in November for the first time and finished 856th, barely beating his goal finishing in less than three hours.
"I'm gonna do it again," Armstrong told The Associated Press on Monday during a break from a meeting of the President's Cancer Panel.
After finishing the 42.2-kilometer (26.2-mile) race in November, Armstrong called it "without a doubt the hardest physical thing I have ever done."
"It was really a gradual progression of fatigue and soreness," he said at the time. "In 20 years of pro sports and endurance sports, even the worst days on the Tour, nothing felt like that or left me the way I feel now."
Though marathons are staged around the country, Armstrong said New York is the one to run.
"Hawaii would be too hot. I couldn't run a marathon there," he said, adding that the scope of the New York race will help fundraising possibilities for his charity, The Lance Armstrong Foundation.
In 1996, Armstrong was diagnosed with testicular cancer that spread to his abdomen, lungs and brain. He returned to cycling nine months after his diagnosis.
Armstrong has been a member since 2002 of the President's Cancer Panel, which visits four cities a year to hold daylong meetings to gather information about cancer treatment and prevention.
Armstrong joined members of the panel on Monday in Jackson to discuss research and public policy about tobacco.
"Smoking is something that is clearly deadly, not just for the people that choose to do it but for the people around them as well," Armstrong said.

This is what we swim with at HIGHCLIFF 1/2 Ironman!

Thursday, February 15, 2007

What do you think?

This is hilarious!

››› Do you have OED (Obsessive Exercise Disorder)?
by Coach Steve

As we pursue excellence in triathlon events our behavior can become a bit obsessive, especially from the perspective of those who don't participate, but that's what passion for sport is all about. As obsessions go triathlon is not that bad, perhaps a little taxing to family and significant others, but no threat to society as a whole. Consider what we do from the perspective of those not 'addicted' and you should be able to see some humor in it.
"Those who hear not the music think the dancers mad." - Chinese Proverb

Here are the symptoms:
Just one more qualifier and you're sure you'll make it to Kona. Who does this sound like?
Only one workout a day makes you feel guilty. "I'm not like that!"
You called in sick not because you're hung over but because the weather was bad over the weekend and you've got to get that long workout in.
You lie to your friends and family about what you did over the weekend: "I relaxed!" "I would never do this hehehe"
You can accurately assess fitness level by volume of laundry. "I do laundry every other day is that a sign?"
You know the exact weather prediction for any given day, when a storm is coming, what the wind speed is—and most important—from which direction it's blowing.
Your bike(s), wheels, wetsuit, and other miscellaneous tri-gear are worth more than your car. "OH I'M REALLY IN TROUBLE"
A year of entry fees cost more than your car insurance. "Maybe just a little"
You never sleep-in on weekends. "I get a ton of sleep"
You used to eat candy bars and still do, but now they have names that include words like: Power, Balance, Zone, etc. They forgot the Gummi Bears DUH!
Acronyms and numbers like HRM, AT, LT, ATP, OD, 140.6, 70.3 are familiar, and IM does not mean Instant Messenger! "OH YEA"!
You know there's still a band aid at the bottom of lane 3.
The phrases "Swim Meet this Weekend," and "Annual Maintenance Shutdown" stress you out.
You forgot how to tie shoe laces. "Thank gosh I wear old shoes to P.T. in or I would have"
You know all the kilometer to mile conversions by heart.
Spending another $1000 on your bike to shave a few seconds off your 40k time is well worth it.
You plan your race season a year in advance and log on at midnight with your credit card ready.
You used to make fun of people wearing Lycra, now you think it looks cool. :)
You look forward to getting older (aging up = less competition)!

This is so funny! Who does this sound like? ALL OF US!! :)
Copyright ©Tri-eCoach

Thursday, February 08, 2007

Livestrong making a difference! I love this!

What Cancer Has Taught Me
By Jimmy Fowkes, cancer survivor
On January 11, 2006, I was diagnosed with a malignant brain tumor called Medulloblastoma. For several weeks before my diagnosis, I had been experiencing an increasing number of headaches and vomiting. After emergency surgery to remove the tumor, I spent eight days in ICU before being moved to a regular room. When I tried to walk, I found I couldn't stand without my parents' help. After lying in a bed for eight days, my muscles had deteriorated so much that it was excruciating to walk and impossible to keep my balance.
When I got home, I told myself that I would do my absolute best to not let my treatment change my life. After a week at home, I returned to school. For two weeks, I went part-time, and then went back full-time. During this time, I started radiation, which made me more exhausted than I could have possibly imagined. Each day was the same. I would go to school, have radiation, go home, do my homework, and go to bed. Each day I became more and more tired, but the only thing I wanted to do was to keep going.
Four weeks after radiation, I had my first of nine rounds of chemotherapy. Although the chemo wore me down, it wasn't as bad as the radiation. Thankfully, I had little nausea from the treatment, which is normally one of the main side effects. I had two chemotherapy treatments in eighth grade, two during the summer and three in high school so far (I have two more to go and will finish in March 2007). The hardest part of the treatments has been making up the days of school (and all the schoolwork!) that I missed.
As tough as this year has been, it has been the greatest year of my life. One of the highlights was meeting Lance for the first time, when he came to Portland in June. I also participated in the LIVESTRONG Challenge and was the top fundraiser in Portland! Because of my fundraising efforts, I was also able to go to the Ride for Roses bike ride in Austin, Texas.
The LIVESTRONG Challenge gave me back some sense of control over my life. Despite what I'd been through, I could still bike 40 miles and raise money to help other people fighting cancer. I was also inspired by many of the brave people I met who are currently fighting this disease.
Getting cancer has been both the best and worst experience of my life. It was the worst because of the vomiting, the surgery, the recovery, the radiation and the chemotherapy. But it has also been the best experience of my life. Cancer has taught me so much about life:
- To enjoy every minute of every day- To keep fighting no matter what, through the good times and bad- To always have a positive attitude
Cancer has taught me about fear, because I have never been more scared than the night I was diagnosed. But it also taught me that you can believe in yourself and conquer that fear.

The Lance Armstrong Foundation (LAF) taught me a very valuable lesson as well - that anyone can make a difference. Because of my cancer, I was able to raise money for the LAF, tell my story and inspire people.
If someone told me they could take this whole experience away - the tumor, the surgery, the recovery, the radiation, and the chemotherapy, I wouldn't do it because of how cancer has changed my outlook on life and how it has shaped me as a person.
My name is Jimmy Fowkes. I'm fourteen years old, and I'm a brain cancer survivor.
I just had to share this!

Tuesday, February 06, 2007

Wow I couldn't get into my site!

I'm back at it! I could get in to my site for the past few days!

The Ironman indoors is going great! I've been done with my first indoor Ironman distance on Saturday! I had to run 18 miles on the Treadmill on Saturday and I will say I will never do that again! My legs were on fire on Monday. I had toooooooo!!! My biking was all done in Spinning classes and on the recumbent bike and did that STINKS that will not happen again! This Second Ironman will be split up I will be doing miles on my bike at home and my Spinning class. I will for sure mix up my running.
However I have to watch it this is not good training for the real thing in August however it is one H*ll of a base.

My Second Ironman so far is
Swimming = will be done tomorrow
Biking = 66 miles
Running = a huge 6 miles and I will do some tomorrow :)

"You only live once live it up"!

Thursday, February 01, 2007

Lots and lots and lots going on

I have been moving the past couple days and wow has it been fun! My friend Ron, Tyler (my son) 4 of his friends, The Great uncle Todd and aunt Ramona helped me move in short notice I have to say "thank gosh for friends and family"! It was crazy Tyler, his friends and Ron moved my stuff until 12:30 am Saturday night we did get to bed until 3:30 am, I have so much stuff! So that's what I have been doing these past couple day's.

The good stuff!
However we did start the Y Challenge - Ironman Distance for the month of Feb.
The pool has been full, spinning classes have been crazy and the treadmill are on fire it's great to see so many people get into it. We have over 100 people signed up whoohoo!

Today I finished the 2.4 mile swim and I have 44 miles on the bike so far so good I'm looking at getting my running miles in this weekend and be done with my first indoor Ironman Distance Triathlon by Monday. My goal is to do 4 Ironman Distance Triathlon for the month of Feb. I will have to back off my weights a little but I think that will be fine.

The Start is going great!

Have a great night eveyone!