WHOOHOOOO

Ironman officially announces the race course for the inaugural Ford Ironman Louisville taking place on August 26, 2007. The race will begin at Waterfront Park, where both transition areas will be located and athletes will finish alongside a festive atmosphere at Fourth Street Live. “In collaboration with the Greater Louisville Sports Commission (GLSC), we’ve developed a challenging course that showcases the many historic areas of Louisville and its signature landmarks. The course will provide a spectator-friendly environment for a town that truly embraces world-class sporting events,” says Ford Ironman Louisville Event Director, Steve Meckfessel.Swim: The 2.4 mile/3.8 km swim will consist of a one-loop course in the Ohio River. Athletes will travel against a slight current to the turnaround point then travel back toward the swim exit located at Louisville’s Waterfront Park.Bike: Athletes will experience much of the greater Louisville area on the 112 mile/180.2 km bike course. The route will take athletes east on River Road with the first 10 miles on flat terrain and beginning in Oldham County, competitors will encounter rolling hills. The course, not highly technical, will also include two loops through the city of LaGrange, and Oldham and Henry Counties. There will be multiple aid stations located throughout the course providing hydration, nutritional and communications support.Run: The 26.2 mile/42.4 km run, encompassing two loops, will take athletes past a variety of Louisville’s well-known sites to include the University of Louisville (U of L) campus, Churchill Downs, home of the Kentucky Derby and downtown. Competitors will encounter a flat, picturesque course with a turnaround point at Iroquois Park and a finish line celebration at Fourth Street Live. Aid stations will be located approximately every mile on the run course. Temperatures on race day are expected to range from the low 70s F to the upper 80s F. The Galt House will house Athlete Check-In and the Pre-Race Briefing, as well the Ford Ironman Village. The Welcome Dinner and Awards Ceremony will take place at the Kentucky International Convention Center (KICC).

Don't Forget to wear your YELLOW!

LIVESTRONG Day is the Lance Armstrong Foundation's (LAF) grassroots advocacy initiative to unify people affected by cancer and to raise awareness about cancer survivorship issues on a national level and in local communities across the country. LIVESTRONG Day 2007 will occur on Wednesday, May 16.

The Basic Crunch

Abs are very important!
Want ripped abs? If that's the case, doing various exercises to target all of the abdominal muscle groups — the rectus abdominus, the obliques and the transverse abdominus — will get you there.
First things first — you have to start with the building block of all abdominal work. Master the basic crunch and you'll be ready for more advanced abs exercises in no time. Coveted six-pack abs, here you come! Ready to get started?

Here's how to do the basic crunch:
Lie on you back with your knees bent and your feet placed flat on the floor about hip-width apart. Place your hands behind your head so that your thumbs are behind your ears.
Do not lace your fingers together. Keep your elbows open and out to the sides. Keep your chin up and off your chest.
Take a deep breath, and then exhale while curling up and forward until your shoulder blades are lifted off the floor.
Hold for a moment at the top of the movement, fully exhale all of the air in your lungs for a complete contraction of the abs, then slowly lower yourself back to the floor.
If you can't stop pulling on your neck, cross your arms across your chest and keep your tongue pressed on the roof of your mouth to help alleviate the strain.

Photo's are not in order oh well!

Jen, Ron and I










Bruise and I first Cancer Survivor's
across the finish line!







Were waiting for the results!










Jen and I at the finish










Jen and I at the start

What a day this was!

To start out I woke up with a terrible headache, stomachache, runny nose, stuffy and sore muscles that’s it. Today was a very important day for me the Midwest Security 5K race was today, and I wanted to do very well. Last year I won first Cancer Survivor across the finish line and today I wanted to do that again that was my goal. Plus I was going to run with my long, long time friend Jen just a little history on Jen, in school she would go to all my school events and watch me, at the time Jen couldn’t run she was a bigger girl and just felt that she couldn’t, but today Jen has lost over 150 pounds “Yeah” you read that right 150 pounds and she’s running, weight training with me whoohooo and I will be training Jen to do Ironman WI next year with me and a ton of other races..

I got out of bed at 10:00 (not normal for me) race was at 12:00 I talked to Jen a couple times before the race, I knew I was going to race no matter what! Got it together Jen showed up at my house we were off to the race. We watched Landen in the kid’s race walked around talked to some friends and then it was go time.
Then it was go time we were at the start line I asked Jen if she was nervous she said yea! “Which is good because you want to do good then”, I knew she would! Gun went off and we went Ron was pacing me today because I always want to do my first mile in 6:10 something then I die, however Ron kept me in line we were at the 1 mile mark at 6:56 which is good I was feeling great at this point, then mile 2 I was at 14:21, then I had to back it off a little I was feeling my tummy not liking what I was doing! Mile 3 I was at 21: something I finished with a 22:08 I was feeling great! I was 3rd in the over all, First Cancer Survivor, First in my age group and that’s all I wanted was to get the First Survivor.
Now for Jen- She did so very, very, very Awesome! She finished 2nd in our age group and finished in 22: something that is so GREAT! She is going to rock!!!
A huge Thank you to Ron for setting the pace for me in the beginning, I needed it! Ron did really well also he finished 3rd in his age group whoohoo to all of us!

"Remember life is what you make it, you only have one, live it up"! : )

IM Rookie: Top 10 Tips

1. Your bib number is your LUCKY number. Say it out loud, announce it to the volunteer: “Hey, I got my lucky number.” This is, of course, regardless of the number you got. It is, for that moment, your lucky number.
2. Smile at and thank everyone around you, even the person who is scrambling to find your ‘special needs bag’ for what seems like 5 minutes at the aid station. The positive aura created by your appreciation and heart of gratitude feels great.
3. Listen to all the tips people are giving you. This doesn’t mean you follow the advice. Thank these kind-spirited people. They mean to bring you success and wisdom, or at least, their experience.
4. Feel the energy around you and channel it. Be conscious of your energy. Give it out consciously.
5. Swimming is a contact sport. Be assertive. It is what it is.
6. Weather is weather. Embrace it. It is what it is.
7. Know your plan, execute it, and make adjustments as necessary.
8. Smile. Visualize your hands in the air at the end. You will get there.
9. This is fun! Control your mind.
10. Know what you REALLY want and suddenly, you have it.

All so very true! This doesn't have to be just for Ironman's it can be for any race you are doing!
Achieve your goals put your mind to it and you will achieve it!

Monday was my day off, this is what I did: Nice and easy ride up MM, fast ride down MM and then went hiking with little Landen for an hour. Great day off! :)

Today is weights, 1.5 Bike run 3.2 miles

Something to think about:
When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.
-- Helen Keller

BACK AT IT!

Training this past weekend was great! I have to say I can't get in everything in being a single parent and work gets crazy but thats how it goes! :)

Saturday workout:
run 30, Bike 3.5 hour, run 30 and Rollerblades 15 min. that was it for the day!!

Yesterday we did the Coulee Region Duathlon course that was a great time, Steve (the one I got into the bike accident with last year) rode the course it was a nice ride and we didn't even get into another accident whooohooo! That put closure on that!

About 20 people showed up to do the next run and ride
We ran 3.2 miles then bike the course again, this time it was race pace! I just love riding with guys who ride fast, we finished it in 49 min. however, I did get some Major cramps in my calves and I couldn't Finish the next run.

Today I have to swim 2300 so I will do that nice and easy!

Have a great day stay strong and train smart!

Run hills, race fast!

By Amanda McCracken and Mike Ricci

March 24, 2007 -- You know the part of the race when you feel you’ve hit the wall? Maybe you are on a hill or the flattest section of the course. Your mind is telling your legs and arms to drive, pump or fire like pistons, but your muscles are crying out for mercy. We are demanding them to perform at a rate at which they are not conditioned. Our body can not supply the blood and oxygen that our hip flexors, in particular, are requiring to meet the demands of the coach inside our heads. Well, at least you’ve done your mental homework. But have you neglected working regular hill drills into your routine? Perhaps you do them but don’t know why. Do you vary the type of workouts? How do you approach the hill?
One of the most famous proponents of hill training is Olympic coach Arthur Lydiard. His hill circuit training required the athlete to bound (focus on horizontal motion), or leap (focus on vertical motion) up the hill. Lydiard concentrated a great deal on hill running form to promote efficiency. Driving the knees, for example, is one aspect on which to focus, as well as toeing-off and slapping the heel to the buttocks. When done at a slower pace, a runner can focus more on technique and may actually feel more soreness than he/she expects from drill like repeats. Consider a weight routine in which you are lifting and lowering the weight more slowly: It hurts more! Gravity is our resistance on the hills.
The first cycle of hill workouts in a Lydiard season is geared towards strength. It consists of 6-8 repeats on a 1,000 meter moderate incline. As the season progresses and the focus changes to explosive speed, the repeats increase to 8-10 and the length of the hill shrinks to 275 meters. The stride down the hill is always fast but in control. After reaching the bottom of the hill, Lydiard had his runners run about 250 meters in between 800 and 1600 pace. For Lydiard, who primarily trained track athletes, hill workouts were focused on after the base phase of building mileage. However, incorporating hills throughout the season has proven to be an effective way to improve efficiency (work harder and use less energy) without peaking too early (as sometimes happens with track workouts done too early in the season).
According to Stacy Osborne, an avid runner and podiatrist in the Cincinnati area, many of us ignore the importance of fine tuning our biomechanics – one of the most controllable aspects of our training and keys to improvement. Contrary to popular belief, it is not the leg on the ground that is primarily responsible for generating the power for forward velocity. Rather, it is the non-weight bearing leg (the one in the swing phase), which generates the momentum, by creating a tug on the runner’s center of gravity as it swings forward. The foot on the ground acts as a lever and the runner is thus propelled forward. Those muscles responsible for this “power stroke” are the hip flexors. These are also some of the most important muscles for cyclists, recruited during the pulling up phase. One of the best ways to strengthen those hip flexors and in turn improve the power of our swing phase is to do hill repeats. As we gain strength, our chances of getting injured are diminished. Not only will we finesse our charges on inclines and finish line kicks on flats, hill repeats also increase our mental confidence. Once you’ve done 15 X 2:00 of a tough hill, one minute of climbing a similar incline in a race will feel easy. It often surprises people that running hills improves speed. Actually, running hills is speed work in disguise. Your effort will increase as you run up a hill, even if you reduce your pace. Moving your body up the hill requires more work than moving it along a flat surface. Hill running is equivalent to throwing in a surge on the flats. So, in a race, the best way to run a hill is to maintain effort and forget about pace while on the hill. Steady effort is the surest route to a faster time. Trying to maintain pace on the hill is like surging and varying the body’s perceived effort, which will only tire you prematurely.
How else can you build tireless, feisty, power strokes using hill workouts? One way to maintain volume is to do hill fartleks (Swedish for speed play). Pick a course with hills and focus on surging up the hills. If you are doing strict hill repeats, try varying the paces. For example, if you are doing four sets of three hills, do the first at 5k pace and the second at 10k pace. Focus on slow and exaggerated form on the third hill. Instead of varying the pace at which you run, you can vary the hill lengths themselves. If you are working in a group, pair up and run them like a relay such that your rest depends on how long as it takes your partner to get up and down the hill. Should you decide to run hills by time (i.e. 90 seconds on 5 hills), mark how far you get each time with a rock or little flag. Try to reach or beat that landmark each repeat. It is also good practice to try to surge over and past the crest of the hill.
How well we run on hills depends on how we approach the hill – the mental factor. There are many of us that like to see hill repeats as an opportunity to practice conquering or attacking the hill. One tactic is to approach the hill as a friend rather than the enemy trying to defeat us. Look at it as an animate object providing a spring board to propel us forward – a friendly boost. Another helpful piece of imagery is to imagine strings attached to your hands and the string ends tied to a point at the top of the hill. As you pump your arms, thrusting your elbows behind you, imagine the strings providing you leverage to pull yourself up more easily. You don’t have to turn your mind off to escape negative, self-defeating talk. Instead, recruit your mind to help you!
As runners, triathletes need to recognize the importance of strengthening our hip flexor muscles. Strong flexors help us maintain a grueling pace, attack a hill, kick with speed on the flats, and protect our bodies from injury. They are an integral piece of training year round that, with variation, can make us more efficient runners and cyclists.
Go ahead, be king of the hill!

Now go get those hills!!


:)

Have a great Easter Day with your Family and Friends!

I love this store so I thought I would pass this along!

Dear Valued Customer,The 2007 Triathlon season is here and TriSports.com is stocked full of the latest and greatest gear in the industry! We have just added over 4,000 new items to our site - including wetsuits, clothing, bikes, wheels, and many more!!! Take advantage of our FREE Ground Shipping offer this week on orders over $50. Simply enter coupon code APRSHP-E when you check out or Click Here to activate the code. Offer valid on US orders only.

This stinks!

NEWS>> April 04, 2007>>>
FOR IMMEDIATE RELEASE>> New USATF Rule Prohibits Headphones/ Music Devices on Sanctioned Courses; > Rule Applies to All Grandma's Marathon Races>> (Duluth, Minn.) USA Track & Field (USATF) recently adopted a new rule > banning the use of headphones and other music devices at all > USATF-sanctioned running events. USATF, the governing body for > long-distance running and track & field in the United States, adopted the > rule (#144.3b) in an effort to increase runner safety.>> Previously, USATF guidelines recommended the prohibition of music devices > for long-distance running events, but such a measure had not been > mandatory until this year. Now, athletes participating in USATF-sanctioned > races, such as Grandma's Marathon and the Garry Bjorklund Half Marathon, > will be subject to the new rule.>> "As an organization whose races are sanctioned and certified by USATF, we > are required to abide by all rules, regulations and guidelines," says > Scott Keenan, executive director of Grandma's Marathon. "Establishing the > rules for our sport is a role of USATF. We support their efforts and will > begin enforcing this new rule at all of our 2007 races.">> The first Grandma's Marathon event to be affected by the headphone ban is > the Fitger's 5K Run & Walk scheduled for 9 a.m. on Saturday, April 21. > This rule will also apply to Grandma's Marathon, the Garry Bjorklund Half > Marathon, the William A. Irvin 5K, the Park Point 5-Miler and the new > Grandma's Minnesota Mile races in Duluth and St. Paul. The new USATF rule > is printed on entry forms and race packets for all 2007 Grandma's Marathon > events.>> Participants in Grandma's Marathon events are advised to not bring > headphones or other music devices with them to the racecourse. Athletes > with these devices will be given the option to surrender them to a race > official prior to the race. Surrendered devices will be properly packaged > and mailed back to their rightful owners within two weeks after the race. > Participants who violate the headphone ban will be disqualified and their > finishing time will not appear in official race results.>> "The best advice we can offer to anyone hoping to avoid any inconvenience > is simply to not bring headphones with them on race day," adds Keenan.>

We all know that it's not always easy to make healthy food choices

Women work full time making sure everyone else’s needs are met—our kids, spouses, parents, friends and neighbors—leaving little time to cook and prepare foods for ourselves. Half of the challenge is knowing your dietary needs and finding a healthy eating program to match it.

Here are ten strategies to get you started on your journey.

1. Eat enough calories, but not too much! Many women simply don’t eat enough, or they overeat to compensate for their perceived needs in response to training, stress and living on the run. Getting enough calories is necessary for strength, endurance and stamina. Getting too much puts on unnecessary weight and can lead to injuries. Contributing factors are typically excess carbohydrates, protein or lean products prepared with too much oil or fats. To meet your minimal calorie needs, start with your weight and multiply this number by 10 calories per pound. If you attempt lower calorie diets than this, you can slow your metabolism down and make it even more difficult to manage your weight. About 25 percent of women require at least 15-20 calories per pound to stay healthy, prevent injury and avoid illness and infections. Start with 10 calories per pound, monitor your weight and health and add calories as your training progresses.

2. Eat consistently, not erratically! Women are notorious for eating inconsistently— juggling work, training and family responsibilities, skipping meals in lieu of training, eating late night snacks to squelch hunger pangs, etc. Make sure you stick to a regular eating schedule, preferably 3-5 meals daily, with approximately the same nutrient balance at your meal times. Save the majority of your carbohydrates for the last few meals to replenish muscle glycogen stores and for faster digestion before bedtime when compared with protein and fats. Do NOT eat your last meal with 2 hours or less before bedtime or it can impact your eating, food choices the next day and weight over time.

3. Choose wisely—go nutrient dense! Eating on-the-fly, or on-the-run, especially when you’ve skipped a meal or two, typically leads to filling up with empty calorie food choices—soda, candy, chips, fast-food, sugary snacks, cereal or candy bars. Filling up on empty food leads to vitamin and mineral deficiencies, in addition to a lack of energy, endurance and speed. To prevent impulsive eating, be prepared. Choose nutrient dense snacks and foods chock full of vitamins, minerals and fiber such as whole grains, cereals and pretzels, beans, bean soups and dips, fresh fruit, dried fruit, nutritious sport bars, breakfast bars and small boxes of high fiber cereal. You can also stop for a smoothie or sub instead of skipping meals and grabbing for the first food in sight.
4. Get complex about your carbohydrates! Complex carbohydrates in whole-wheat pasta, brown rice, high fiber cereal, seven-grain bread or crackers, fresh vegetables and fruits, beans, peas and corn are the best energy source for long distance running. Eat at least 3 ounces or approximately 240 calories of whole grains daily, up to 6 ounces and more for longer and more strenuous training days to get essential B vitamins, minerals such as magnesium and iron, and phytonutrients—plant compounds with ergogenic properties to keep energy levels high and illness at bay especially when the mileage picks up.

5. "Meat" your protein needs! Protein is essential for your health and for keeping injury at bay while training. Protein is also essential for recovering from your tougher and longer workouts. Getting enough daily calories allows protein to be used for the essential functions and to spare stored carbohydrates and glycogen for running. Get at least half of your weight in protein grams— you’ll need more when your training becomes harder and longer. There are about 7 grams of protein for every ounce of animal protein and beans, 3-5 grams for every ½ cup of plant-based sources like veggies and grains and 8 grams for each cup of low fat dairy. Sport bars can add 10-22 grams, while drinks can boost your daily diet two-fold. Be careful not to overdo protein. Too much can ruin even your best training with side effects such as dehydration and muscle heaviness. To play it safe, do not exceed your needs with more than 1 gram of protein per pound of your body weight per day unless you have special health needs.

6. Color your diet! A palate of dietary colors ensures a variety of vitamins and minerals. Get at least 5 colors in your food daily, vegetable, fruit and whole grain colors to ensure adequate vitamin, mineral and fiber intake. More than 90 percent of the runners that I see in practice are deficient in key vitamins and minerals required for fast running. Keep the major minerals in mind, especially iron, calcium, sodium, magnesium and potassium for proper muscle contraction, to prevent cramping and hyponatremia (low sodium levels in the blood, also known as over hydration).

7. Drink, drink, drink! Be prepared to drink 16-20 ounces of water or sport drink 1 to 2 hours before your longer training sessions, 4 to 6 ounces of fluid every 15 minutes during your run and 16 ounces of fluid after your training for each pound you’ve lost. Get a fair mix of sport drink and water to prevent over hydration, and balance each cup of soda or alcoholic beverages with a cup of water to prevent dehydration. Coffee has recently been shown to have antioxidant properties, essential for protecting your body’s cells from breaking down. The antioxidant properties may also spare muscle glycogen, so go ahead and have a cup of brew before heading out to your training.

8. Don’t overdo fiber before longer training and racing days! While high-fiber whole grain cereals, breads and crackers, fresh fruits and vegetables are part of the ongoing training diet, avoid more than 3-5 grams (varies from woman to woman) the day before your longer training or race day to avoid misery and cramps. At those meals, maintain a high- carbohydrate intake with low fiber, enriched white pasta, rice, sweet and plain potatoes and low-fiber cereal like corn flakes to maintain adequate energy levels without the gastric distress.

9. Supplement intelligently! When you don’t have the time to get enough nutrient- dense foods and high protein meals, and need a kick before or during the race, supplemental bars, shakes and vitamin mineral supplements can fill the gap and enhance your training diet. Just don’t take a pill, drink or gel for the heck of it—use supplements wisely. If you can’t drink enough milk, look for a calcium supplement. If you don’t have time to prepare high- quality protein sources—have a shake, eat a sport bar or throw a scoop of whey protein in your smoothie. If you can’t get enough veggies or fruits or don’t like whole grains, take a multivitamin that doesn’t exceed 100 percent of the RDAs for vitamins and minerals to prevent overdosing.
When you can’t eat a meal before your longer training sessions, have a bar or gel that gives you ½ your body weight in carbohydrate grams and fortify your energy levels every hour with no more than 60 grams of carbohydrates from gels, beans, sport beans or drink. Supplements work to enhance a good diet that just can’t keep up with the pace of training.

10. Rest! The most important aspect of your training program will be rest. Take a rest day to restore glycogen (carbohydrates) in your muscles, replenish mental energy, repair muscle fibers and to cross train for strength building, endurance or just for fun! If you get restless, rest actively with a friend by trying a relaxing exercise such as Pilates or yoga to improve your flexibility.

This would be very BAD!

Folks-
If you were watching Cyclism Sunday you will have noticed charter and versus are having trouble negotiating. Charter has threatened to drop versus. That means no TDF coverage!!!
Call 1-888-438-2427 and lodge your complaints.

That would stink the only time I really watch TV!

I went back to the past!

Jeff Brown column:
Nichols out to beat cancer againby Jeff Brown / Tribune Sports Editor
The first time I talked with Danniela Nichols, she said she wasn’t afraid of the unknown. She was talking about tackling an Ironman triathlon.
She won that battle.
Now Nichols, 32, is facing a more dangerous unknown — cancer. Unfortunately, it’s not the first time. Nichols competed — and finished — the Wisconsin Ironman in Madison on Sept. 10, but she had an inkling something was amiss.
When you train for a 2.4-mile swim, 112-mile bike ride and 26.2-mile run, you get to know your body pretty well. There are no secrets, only ones you keep from admitting to yourself.
There it was, that dreaded, heart-stopping word that scares us all — cancer.
Nichols had been diagnosed with cancer once before. Eleven years ago she was treated for cervical cancer, and beat it. A fitness fanatic, Nichols ran, swam and biked through that setback and is determined to do so once again.
Don’t bet against her.
Better yet, give her some encouragement next Sunday at the Log Cabin in Bangor, Wis. That’s where her family and friends have put together a fund-raiser in order to help her and her family stay running at full speed.
It will be an emotional day in what has been an emotional year for the spirited, high-energy Nichols. Probably as heartwarming as the sendoff she had the day of her surgery on Nov. 2.
“I had people come to my house at 4:30 to 5 a.m. They showed up at my home on a morning it was 32 degrees,” Nichols said. “About 20 of us rode bikes from my house on Main Street in Onalaska to the hospital.
“I’m still touched by it. It was so emotional and so great I still get teary eyes thinking about it.”
Think about it for a moment. Here’s a woman facing cancer surgery and she bikes to the hospital in La Crosse to check in. Geez, think this disease is going to stop her?
And guess what? On the way, word spread of her adventure and runners they encountered along the way stopped, and shouted, ‘Go Danni. You will do fantastic.’
“It was awesome,.” she said.
Nichols underwent surgery during which her thyroid gland, which included a cancerous lump, was removed. Nichols said doctors told her it was a complicated surgery where one lymph node also was removed. Doctors are hopeful they removed all of the cancer, but Nichols still must undergo radiation treatment in January to be sure.
“I’m a very upbeat person and very positive, but when the doctor said (during the diagnosis) that this is really not normal and you need to have it checked out, then four hours later he called telling me I had cancer, it was a shocker. Having that extra support (from family and friends) really helped.”
Not having a thyroid gland has been an adjustment for Nichols as she will be on medication the rest of her life. That didn’t stop her on Saturday from taking a 20-mile bike ride with her best friend, Tracie Happel. It was her first big physical test since her surgery.
“We rode up County S. My first rule was that I was going to make it. I didn’t care if I got sick at the top; I was going to make it,” Nichols said.
Nichols, who has two sons — Tyler, 15, and Landen, 6 — knows there are plenty of bumps in the road ahead, especially after Jan. 1, when she must go off the thyroid medication in order to have the radiation treatment.
“The doctors told me it would take a 6 months to get back into shape. I’m going to do it in two weeks,” Nichols said. “My goal next year is to do two Ironmans — Madison and Las Vegas.”
My bet is she beats the odds — again.

I could only do the Madison Ironman - However Doctors didn't even think I would finish that! I proved them wrong!

"Life is great, you can never give up no matter how tough life gets"!

Again a HUGE Thank You to my two boys Tyler, Landen, my family and friends who did everything they could for me and they still do! I am one lucky women!!

Thank you again everyone from the bottom of my heart!

Good Morning legs!

What a ride yesterday! My plan was to ride 3.5 hours on an indoor bike so that's what I did! My legs were like "WOWZA"

Today is going to be a crazy day also!

1 PT, Swim 2300 again, run 50 min. work meeting at 3:00 & 6:00, get my little buddy and get ready for the week.

I did have an organized bike ride planed at the Coulee Region Duathlon course but it's raining next time.

"Keep pushing, life is way to short to stop"