Thursday, November 29, 2007

I like this quote!
"If you win through bad sportsmanship, that's no real victory."

Wednesday, November 28, 2007

Tentative Race Schedule
Here it is....2008 Race Schedule

-January (Saturday) 5 mile YMCA Fun Run

February (Saturday) Heart throb 5 mile Fun Run

April (Saturday) UW-L Coulee Duathlon

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

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

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

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

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

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

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

July (Sunday) Chisago City Half Ironman Chisago MN If they changed the course!!!

September (Sunday) Ironman WI.

September (Sunday) Irongirl Bloomington Duathlon MN

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

September Dam Challenge (canoe-bike-run), LaFarge, WI

October Pumpkin Chase 5 mile La Crosse WI

November 9 Silverman Half Ironman (this would be a fun one!)

November Turkey Trot 3 mile La Crosse WI

December YMCA 5 mile Fun Runs Onalaska WI

“Always Remember "Life is what you make it"!

Muddy Buddy also I don't have the date yet!

I'm looking for some more half marathon

Triathlon Calender link

Monday, November 26, 2007

A New Race in the La Crosse Area!

Inaugural Rotary Lights 5K Run/Walk
Sunday, December 2, 2007 • 4 p.m. • Riverside Park

This race is new to the area come out and join us.
I will be running with Mike in this race, this will be his first 5K! Whoohooo


Dear Valued Customer,'Tis the season to save big on all of your endurance gear from!!! Save 20% storewide for the next 12 hours. Simply enter code SEASON7-E to save 20%. Hurry, this sale begins today (11/26/07) at 8AM EST and ends today at 8PM EST. This sale valid storewide except on items noted with "discounts not valid."

Wednesday, November 21, 2007

Iron & sunshine: Tat Pack triathletes relentlessly cheerful, tough as nails

If Danniela Nichols can smile through two bouts with cancer, four Ironman triathlons and her struggles as a single mother, it's probably not a stretch for her to smile when Dave Herold inks a fresh tattoo on her ankle. Members of the Bluff Busters Triathlon Team got tattoos Saturday to celebrate the Ironman events they completed this year. Photo by Randy Erickson

.Triathlon runners have to treat their bodies as temples when they’re in training, especially those who compete in the Ironman triathlons — a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile run. For some area Ironman athletes, though, jazzing up the outside of the temple is all part of the fun.Saturday morning, three members of the Bluff Busters Triathlon Team were initiated into the Tat Pack, getting a tattoo as a permanent reminder of the completion of their first Ironman triathlons this year.The Tat Pack formed a year ago when the six charter members lined up in downtown La Crosse’s Mind Altering Tattoos to get their red “M-dots,” as they call the Ironman logo. Several of the original Tat Packers were back Saturday, either to get some fresh ink or lend moral support.While they waited to get inked by tattoo artists Jake Phillips and Dave Herold, they shared stories of how they came to be Ironman athletes, what it was like to compete in such an extreme event and how sometimes an Ironman can go horribly wrong. Danniela Nichols stood out from the pack because of her inability to stand still for too long, her infectious smile and laugh, her habit of calling people “Sunshine” and the two-inch scar on her neck.The scar is a reminder of her second battle with cancer — thyroid cancer. Just a few years after graduating from La Crosse Central High School (Class of 1992), she won her first bout with cancer — cervical cancer.The thyroid cancer surfaced in fall 2005, soon after she had completed the Wisconsin Ironman in Madison. Ever the optimist and fitness fanatic, she rode her bike from her home in Onalaska to the hospital in La Crosse when it came time for surgery. Although plenty of people told her she wouldn’t be well enough to finish an Ironman in 2006 — it takes a good nine months of training — she proved them wrong. That can-do approach — along with beating cancer and juggling her career as an independent physical trainer with her responsibilities as a single mother of two boys — got her noticed this year at the Ironman in Louisville, Ky. At every Ironman event a person is singled out for the Everyday Hero Award because of their inspirational story. At the Louisville event in August, Nichols was honored. Saturday at the tattoo parlor, Nichols added the words “Everyday Hero” under the Ironman logo tattooed last year on her ankle. Standing by as Nichols got her tattoo was Jenny Limberg. Back when they went to Holmen Middle School together, Nichols and Limberg were good friends. Limberg used to come to track meets to watch Nichols run, but Limberg was never a runner.Growing up, Limberg was “heavy” and she kept getting heavier. Two years ago, she weighed almost 300 pounds, a lot to carry on a frame that probably doesn’t top 5 feet.Limberg had gastric bypass surgery two years ago, lost close to 200 pounds (judging from her petite appearance now) and reconnected with her childhood friend, who is helping her train to compete in next fall’s Wisconsin Ironman.Before her gastric bypass, Limberg led a largely sedentary life. The most exercise she got was lifting food to her mouth, said Limberg, who lives in Holmen.She realized when she got the gastric bypass — which restricts the amount a person can eat by decreasing the size of the stomach — that the surgery alone was just a start, that she would have to get active.“It’s a tool to get you to where you need to be,” Limberg said of the surgery.And now she has the help of her friend to get her to where she wants to go next: the Ironman in Madison. As a Bluff Busters member, Limberg also will have encouragement from a lot of other people who are as committed as athletes come. “There’s definitely an organized religion, some people might call it,” said Tracy Happel of Onalaska. A charter member of the Tat Pack, Happel was back this year to add a date to her tattoo. Like Nichols, she competed in the Louisville Ironman.After years of running marathons, Happel has been doing triathlons for five years, starting with a sprint distance — a half-mile swim, 16-mile bike ride and a 5K run.One thing Happel has learned from competing in Ironman triathlons is you don’t have to be a young, streamlined movement machine to complete an Ironman.“You would be amazed at the different sizes of people competing,” Happel said. “It’s not about your body shape, it’s about your mind.”Bob Brimer turned 60 the day he ran his first triathlon — West Salem’s Got Energy Triathlon in June 2006. He was happy about the experience, but he had his eye on a bigger prize — running the Wisconsin Ironman this year.He kept up his training and lost 50 pounds in the course of 23 months. On Sept. 9, he began the 2.4-mile swim at 7 p.m. and completed the last leg of the event at about 11:30 p.m., just half an hour short of the 17-hour maximum.Brimer said he knows he could have done it faster, but he slowed his pace halfway through the bike ride and the run. He wanted time to soak up the experience, and he wanted to feel as good as he could at the end of the day, considering he’d covered 140.6 miles all told.And he did feel good, especially when he found about a half a dozen Bluff Busters members were waiting for him at the finish line to cheer him on.For Brimer, the Ironman experience has been great. “I just wanted to see if I could get my body off the couch. I was pretty sure I could do it,” he said. “I had a lot of fun and met great people. ... I’ve never met such a positive group of people.”And he got his first tattoo. Brimer’s tattoo on his right calf features the Ironman logo inside an outline of the state of Wisconsin.So far, 36 Bluff Busters members have completed an Ironman, out of a total membership of 112. That includes Slade Hendrikson of Holmen, who joined the Tat Pack this year after completing the Madison event, and Jeff Fleig of Onalaska, the former associate principal at Onalaska High School who has gotten so good at running an Ironman that he qualified for the world championship Ironman in Hawaii. So far, though, he has declined to join the Tat Pack. Next year, Larry Schmidt expects the number of Bluff Busters who have completed an Ironman to swell to 50 or more. The 54-year-old Sparta man has completed four Ironman events since turning 50, including last year’s world Ironman in Hawaii. His tattoo features the Ironman logo inside an orchid, signifying his completion of the Hawaii Ironman. Schmidt said the tattoo ritual is kind of a bonding experience, but by the time they’ve gone through the months of training and completed an Ironman event, everybody already is pretty close, having shared all that sweat and pain.“We bond so much after all that training. There’s a bonding that transcends the sport,” Schmidt said. “It’s more than just a race. It’s the journey to doing it.”
ON THE WEB: Read about Danniela Nichol’s Ironman experiences online at Learn more about the Bluff Busters Triathlon Team at

Some Thanksgiving Quotes

Thanksgiving, man. Not a good day to be my pants. ~Kevin James

Perhaps it takes a purer faith to praise God for unrealized blessings than for those we once enjoyed or those we enjoy now. ~A.W. Tozer

Stand up, on this Thanksgiving Day, stand upon your feet. Believe in man. Soberly and with clear eyes, believe in your own time and place. There is not, and there never has been a better time, or a better place to live in. ~Phillips Brooks

Nothing is more honorable than a grateful heart. ~Seneca

O Lord that lends me life,Lend me a heart replete with thankfulness.~William Shakespeare

None is more impoverished than the one who has no gratitude. Gratitude is a currency that we can mint for ourselves, and spend without fear of bankruptcy. ~Fred De Witt Van Amburgh

Hem your blessings with thankfulness so they don't unravel. ~Author Unknown

The funny thing about Thanksgiving, or any huge meal, is that you spend 12 hours shopping for it and then chopping and cooking and braising and blanching. Then it takes 20 minutes to eat it and everybody sort of sits around in a food coma, and then it takes four hours to clean it up. ~Ted Allen And though I ebb in worth, I'll flow in thanks. ~John Taylor

The thing I'm most thankful for right now is elastic waistbands. ~Author Unknown

For, after all, put it as we may to ourselves, we are all of us from birth to death guests at a table which we did not spread. The sun, the earth, love, friends, our very breath are parts of the banquet.... Shall we think of the day as a chance to come nearer to our Host, and to find out something of Him who has fed us so long? ~Rebecca Harding Davis

Gratitude is the sign of noble souls. ~Aesop

Feeling gratitude and not expressing it is like wrapping a present and not giving it. ~William Arthur Ward

May your stuffing be tastyMay your turkey plump,May your potatoes and gravyHave nary a lump. May your yams be delicious and your pies take the prize, and may your Thanksgiving dinner Stay off your thighs!~Author Unknown And though I ebb in worth, I'll flow in thanks.

Gluttony and surfeiting are no proper occasions for thanksgiving. ~Charles Lamb, 1821London Magazine, "Grace Before Meat," November 1821 and Essays of Elia, 1823; CTO-->But whether we have less or more, Always thank we God therefor.~Author Unknown

Small cheer and great welcome makes a merry feast. ~William Shakespeare

God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?" ~William

A. Ward Turkey: A large bird whose flesh, when eaten on certain religious anniversaries has the peculiar property of attesting piety and gratitude. ~Ambrose Bierce,

The Devil's Dictionary Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow. ~Melody Beattie

Thanksgiving-day, I fear,If one the solemn truth must touch,Is celebrated, not so muchTo thank the Lord for blessing o'er,As for the sake of getting more!~Will Carleton

I love Thanksgiving turkey. It's the only time in Los Angeles that you see natural breasts. ~Arnold Schwarzenegger

For hearts that are kindly, with virtue and peace, and not seeking blindly a hoard to increase; for those who are grieving o'er life's sordid plan; for souls still believing in heaven and man; for homes that are lowly with love at the board; for things that are holy, I thank thee, O Lord! ~Walt Mason

It is delightfully easy to thank God for the grace we ourselves have received, but it requires great grace to thank God always for the grace given to others. ~James Smith

When our perils are past, shall our gratitude sleep? ~George Canning

Thanksgiving is an emotional holiday. People travel thousands of miles to be with people they only see once a year. And then discover once a year is way too often. ~Johnny Carson

Thanksgiving is so called because we are all so thankful that it only comes once a year. ~P. J. O'Rourke

Thanksgiving Day, a function which originated in New England two or three centuries ago when those people recognized that they really had something to be thankful for - annually, not oftener - if they had succeeded in exterminating their neighbors, the Indians, during the previous twelve months instead of getting exterminated by their neighbors, the Indians. Thanksgiving Day became a habit, for the reason that in the course of time, as the years drifted on, it was perceived that the exterminating had ceased to be mutual and was all on the white man's side, consequently on the Lord's side; hence it was proper to thank the Lord for it and extend the usual annual compliments. ~Mark Twain

We can always find something to be thankful for, and there may be reasons why we ought to be thankful for even those dispensations which appear dark and frowning. ~Albert Barnes

Thanksgiving is nothing if not a glad and reverent lifting of the heart to God in honor and praise for His goodness. ~Robert Casper

LintnerGot no check books, got no banks. Still I'd like to express my thanks - I got the sun in the morning and the moon at night. ~Irving Berlin

If you count all your assets, you always show a profit. ~Robert Quillen

Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving. ~W.T. Purkiser

Take a day off with your family and friends- Be thankful for everything you have and bless those who are less fortunate.

Have a Wonderful, Fantastic Thanksgiving Sunshines!

Monday, November 19, 2007

Ironman Everyday Hero!

Did you watch the Ironman yesterday? That was a joke, if you were watching it did you notice it was all about Andy the Bachelor and the Pro's, not the Everyday Hero or about Mike and Jeff the other 2 guys they should have been following, usually at the other Ironman's this is what they do but not yesterday. I have watch so many of the Ironman's and needed a box of tissue because of the Everyday Hero story yesterday was a HUGE Disappointment. With all the interviews I did I couldn't believe that was it, they didn't talk about my cancer, the hard times, getting back into training, my kids, helping others while I was sick, why I did Ironman's and why Ironman is a a huge part of my life. What a Huge downer that was!

Have you ever changed someones life?

Grant before the race!

I have been working with Grant the past 7 weeks. When I started with Grant I asked him what are your goals? 1. Lose weight 2. To run a 5K and do all of the holiday running series here at the YMCA 3. Maybe do a Triathlon. Grant when we started he weighed 374 pounds so my number one goal is to get Grant to eat healthy and start doing some cardio. We started run/ walking together doing 45 min. to a hour workouts everyday he does take off Sundays and he's righting down everything he eats and drinks. Grant is doing AWESOME he has lost over 55 pounds; Grant works at the YMCA he is asked everyday how much weight have you lost? This is by the members this has made him a happier person and more up beat then ever. I can go on and on about this but I have to get to the point this past weekend Grant and I did his first 5K the Turkey Trot here in La Crosse WI. He did awesome he finished it in 36 min. he blew his time away that he thought he would do it in. Grant had the biggest cheering crowed there. His next race will be December 8Th.
I tell Grant "You put your mind to it and you can achieve anything" He is doing that for sure!

Grant after the race.

My Eveyday Hero Tattoo!

A group of us got together this past weekend for our annual Ironman Tattoo party!

Jenni and I

Quote for the day!

"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
Ken Doherty

Friday, November 16, 2007

Ford Ironman Lousville airs on Versus

Don?t miss the exciting coverage of the inaugural Ford Ironman Louisville race on the Versus network this Sunday (November 18) at 3PM (check local listings for the time in your area).

The show will be re-aired on Wednesday, November 21 at 4PM.
Published on Thursday, Nov 15, 2007 at 01:06 PM.
The brand new Louisville event featured almost 2,000 athletes from around the world taking on a scenic course around the Greater Louisville area and finishing through one of the sports most spectacular finishes at ?Fourth Street Live,? a closed off street area in the heart of Louisville?s downtown.The men?s race features a battle between a group of evenly matched Ironman competitors ? Alex Taubert, a fourth-place Kona finisher in the past, is a logical favorite, but he?s sure to be pressed to the line by the likes of TJ Tollakson, Petr Vabrousek and Chris McDonald.
The women’s race is likely to be a closely fought battle between Nina Kraft and Heather Gollnick. Gollnick has a history of winning inaugural events at Ironman races in the United States – she won the inaugural (and second) Ford Ironman Wisconsin and the very first Ford Ironman Coeur d’Alene. Additionally, several inspirational athletes are profiled to include:
Andy Baldwin - An accomplished age group athlete and former reality star from the hit show, The Bachelor, Baldwin boasts nearly 10 Ironman finishes, five Ironman 70.3 finishes and three USA Triathlon All-American titles under his belt. Baldwin participated as a representative of the US Navy, finishing with a time of 10:02:15.
Daniela Nichols - Nichols is a two-time cancer survivor and single mother. A multiple Ironman finisher, Nichols participated in the inaugural Ford Ironman Louisville proving that "ANYTHING IS POSSIBLE.(tm)"
Mike Demko - Demko completed the 140.6 miles wearing bib number 179 in memory of Ford Ironman World Championship finisher, Jon Blais, who passed away from ALS last May. A resident of Birmingham, MI, Demko participated to raise money and awareness for finding a cure for ALS.
Jeff Schneider - Schneider, from the Greater Louisville Sports Commission, played an integral role in bringing the event to the city of Louisville. Watch as Schneider, also a cancer survivor, finishes his first Ironman.

More Ironman events on TV:NBC’s coverage of the Ford Ironman World Championship airs on December 1, 2007 from 4:30pm-6:00pm EST (Schedule subject to change, check your local listings.)Other shows on the

Versus network include:Sun 12/02/2007 3:00 PM Ford Ironman WisconsinWed 12/05/2007 3:00 PM Ford Ironman WisconsinSun 12/16/2007 3:00 PM Ford Ironman FloridaWed 12/19/2007 3:00 PM Ford Ironnman FloridaSun 12/23/2007 3:00 PM Ironman 70.3 St, CroixWed 12/26/2007 3:30 PM Ironman 70.3 St, CroixSchedule subject to change, check your local listings.

A Quote for the Day!

"Any idiot can train himself into the ground; the trick is working in training to get gradually stronger."
Keith Brantly

Thursday, November 15, 2007

Some Photo's of my fun race!

The Swim Start mmmmm salt water!

Danni thanking god I'm out of the water!

This is the start of the bike if you look at my mouth I'm ready to puke

This photo was taken right at the begining of the run the only 1 mile I ran.

Jenny and I sharing our life stroies because we only had 20 some miles to go... Look at my tummy I couldn't even suck it in.

Thank Gosh we are done!

We had to get our finishing photo together!

Wednesday, November 14, 2007

My day in the sun Florida IM

left Onalaska WI at 1:30 am drove to Madison WI. This is where I was to catch my first flight to Texas. My plane ride was perfect. When I got to Texas I was walking around checking things out and a man said to me, “Are you going to do Ironman Florida?” I said, “Yes, how did you know?” He looked at my shirt and noticed that I had on an Ironman Kentucky shirt. I was introduced to his friend, Wally, and we sat and talked before we were to get on to our next flight to Florida. This would be Ken and Wally’s first Ironman and they were going to do awesome. They had a plan and they were going to race their plan. The plane ride was so beautiful! It was so cool flying to an event I love to do. Seeing the sights and the beauty of the land that God made for us! OK enough of that! However, we landed in Florida and I got an awesome greeting from Dorothy, Ron’s wife “Welcome to Florida!” with a box of Alligator gummy bears and “wowza, they were great”! It was an hour drive to Panama City. I was so tired I had to sleep instead of see the sites. However, that lasted 15 min. My phone kept going off it was my family did you make it, are you ok, Yada, Yada, Yada." In a nice Polite way" We got to the Ironman and we needed to register or check in. It wasn't’t too crazy but then again I wasn't’t driving."Thank God" We finally found a parking spot and walked to registration. I was so excited this was going to be my fourth Ironman: WHOOHOO!! and in the ocean with the Sharks, Jellyfish and whatever else is out there… After we were registered, we walked around. I saw so many people I knew, from past Ironmans this is going to be great!We went to the Condo and that was so cool! It was unbelievable! You looked out the back door and there was the ocean…so very, very cool! I have never seen anything like that with exception of TV.
We didn't have to much to do that first day so Taylor, Ron and I decided to go for a very, very, very VERY long drive. We were going to check out the bike course. Now, the key word there is (WERE). We got lost. "Great Job Ron and Taylor "Just Kidding :)" I kept falling asleep in the back seat. I tried to stay awake; however the beginning of the bike course was so flat it was boring. Ok and I didn't’t get a lot of sleep because again I was up at 1:00 am. But then we did stop at a gas station and we had to ask directions. We were 15 miles off course! Heheheeee! A man driver yeah, yeah! However, it was fun. We never did finish the bike course, but we did find the condo. Thank gosh because I was tired.

Thursday November 1st -Practice swim starting at 7:00am. Ron, Dorothy and I met with Taylor and Cami and went to the Gatorade swim. We swam 1.2 miles. That went ok. Every time I saw a school of fish, I freaked and waited for someone to be by me. I didn't want to see a bigger fish if you know what I mean. Then I was so lucky to have taken in some of the salt water, and with all of those awesome little things floating in the it, "you know they looks like fish food flakes". That was yucky; yucky. I tried hard to blow the water as much as I could. I had a tummy ache the rest of the day! Then we went to the expo and just hung out the rest of the day. So very fun. - Got back to our condos and decided to go for a bike ride. It was so windy I kept drafting off Taylor and Ron but then there was a fast rider that went by us.zzzzzzzzzzzzzzzmmmmmmmm I had to see if I could stay up with him so off I went! It was fun drafting off him yeah I know you shouldn't do that but to bad that's how it goes. I stayed with him until we were finished with the bike it was fun. However it was really, really flat yucky- I kept thinking that this race is going to be long very, very long. As some of you know, I love the hills. That night we went to the athlete banquet. That was amazing! It was so full of athletes, families and the big dogs of Ironman. FUN, FUN, FUN!
Friday November 2nd- Up and at ‘em again! We met at Taylor and Cami’s room. We had some awesome coffee and we were off to the swim. Went down to the water and started to swim. It went really, really good. I didn't’t have any trouble with the salt water today! Then we went back to the condos and got our bikes ready for check in, our bags and tried to stay off our feet as much as we could. Taylor and Cami came over for some pasta and that was that for the day! Ok…we did do some shopping!
Saturday November 3rd-Happy Anniversary to me! : )
This was my second year anniversary Cancer Free on this day! Whoooohooo!! I was so very excited I was up at 3:30 called my mom for good luck like I always do before a race and went to Ron and Dorothy’s room. Dorothy made pancakes for us, then off to the race site. We found a parking spot right away. Well, it was close to a fire hydrant so not too many people wanted to park next to it. We dropped off our bags, checked our bikes, stretched, and then put on that fun wet suit! We got in line for the swim start. “Here we go!” Down the beach! As we headed down, the song Thunder came on. This was the song that I heard before I dove into the Great OHIO River for Ironman Kentucky. As Ron and I were headed down the beach to the start of course right in the front… I was thinking we wouldn't’t see Taylor but then we looked and there he was right next to us. IT WAS AWESOME! We said a prayer together and then it was go time. The cannon went off. We ran into the water… it was disaster! Everyone was on you, you were on them, you were trying to get a breath, but you couldn't’t stop because you would be run over or hit yada yada yada. My first loop done! Thank God! As I passed the water station, I grabbed water, rinsed my mouth out, grabbed another and drank. Then, off to my second loop and wowza! I saw a huge, ok medium size, purple snot thing just floating there like nothing was going on. I swam so fast to get away from the jelly fish, but then I drank so much water I couldn't’t wait to get out. Finally done with the swim, off to transition, sat on the ground the volunteer took off my wet suit so fast it was in my hands almost instantly and I was off running! As I was running up the walkway my stomach was so full of water it was amazing: I could feel it sloshing! I’m going to be fine, I thought. I just needed to get on that bike and go. That’s my favorite thing.I kept telling myself… I knew I had to get something other then water in my tummy so I took a GU and oh man that didn’t sit well. Soon after I saw the 20 mile marker, I was off my bike puking…and I mean puking as much as I could get out. Back on the bike. Man oh man, I was not feeling well at all and I only had 92 miles to go to finish the bike and only 26.2 for the run. When I got to mile 49 I saw the special needs bag. I thought to myself, “That was quick!” But, in a way that stinks because were not even half way done with the bike! At the special needs bag they only had one potty! It was crazy! Thank gosh I hand put tp in my special needs bag, so me and some others were off to the woods (I know, like you needed to know that!). However when I got up my tummy wasn’t right I was puking again and this time very, very dizzy. I tried to jog to my bike and “wowza” that only lasted 4 steps. I got to my bike and the volunteer asked if I was ok and I smiled and said yes when I just wanted to say, “H*ll no!” but you all know me…I am a positive person and I had to keep that image. (and Sweet and Innocent to) Plus if you have one negative thought, you would be done. Off I went, trying to drink, and eat my Cliff Bar as much as I could. Mile 73 came. We went through the check point. Coming back from there, I saw Ron and he was looking good. I knew he was going to catch me for sure because I felt YUCKY and I hated it! But just when I thought I had been through it all, I got a bloody nose! So I’m trying to farmer blow (no one was behind me I must add). I put my head back and guess what?! It went into my tummy and off the bike I was again puking it up.. man oh man that sucked… I didn’t see Ron because I know he would have stopped for me. Back on my bike again and I am feeling like CRAP and that is an understatement! From that point on, I was singing that new Ozzy song, “Never going to stop over and over in my head.” Finally come in to the dismount area where yeah I was going a little fast but I wanted to get off that bike!!! I almost had a crash, but I think this was because I had sucky headache, tummy ache and I couldn’t look to far ahead because I would get dizzy. So, off the bike and on to the run. I was telling myself, “Almost there…” I kept telling myself that over and over. I came running out and I knew I couldn’t run because I had a sucky headache…the pounding was killing me. So, at each aid station I was trying to drink and eat just a little because I knew I was not doing so hot! At approximately mile 4 I was puking again. Not as bad as the bike, but yeah, I wasn’t able to keep anything in. Just then I started power walking. This girl looked at me and asked me if I wanted some company???? “What??” I was thinking to myself, “This is an Ironman! This is a long day to be by yourself and see what you can do!” So, I said, “Sunshine, this is how fast I have to go. I’m not doing that well at all,” and she said back to me, “My knees hurt and my IT bands do, too.” So we walked and I mean powered walked. We hit all the aid stations and all of the potty’s we could but then again at mile 16 or so I was yucky again. She waited for me. I COUILDN’T BELIEVE IT! Just then at about mile 23 I wasn’t feeling as bad. I started to pick up my walk. Jen (the girl I was walking with) said to me, “Go girl"! You can beat your PR time. You can run it in!” She then said her knees were hurting and her IT bands were on fire and she wasn’t sure if she could keep up that pace. I slowed it down looked at her and said, “Sunshine, we are in this together. We’re going to finish this darn thing together!” As most of you saw, we crossed the finish line together holding our hands up in the air and both thanking God it was done (in our heads of course)! "NOW THAT WAS A DAY"!

I have no intentions at this time of doing any Ironman with Salt water again! And in no way have a Margarita to drink!

However, it was an experience I will always remember.

Have a wonderful day everyone!

We all need a reminder!

"I just completed an IM race last weekend and I want to know when I should start training full volume again?"

Does this sound familiar to you after completing an IM race, or knowing someone who just did and can't wait to get going again? That doesn't sound like me "NOT" For most age groupers you are looking at 6-8 weeks, at least, to fully recover depending upon what you do for training, regeneration, and nutritional support for the body. The body must go into overtime to repair the damage from the race in terms of the muscular and cardiovascular systems. Your immune system will work overtime as well to help heal you internally along with trying to keep the variety of germs and virus's from getting you sick.

The first thing is to pay close attention to nutrition. Stay away from simple sugars and bad fats. Look at making sure you balance out the food that you eat so you are taking in quality protein/EFA fats, and complex carbs (vegetables) each day. Limit the alcohol and excessive sweets that have a tendency to make it into our diets after an IM race.
"Does this mean Gummy Bears" "Just Kidding"!

Second look into getting in some body work on a weekly basis. Massage, hot soaks with Epsom salts, hot tubs, self massage and other myofacial release type treatments will help to get you back to normal. "Now that's what I'm talking about"!

As for the training- if you come back too early you will prolong the recovery time. When one of my clients completes an IM race I say no running for at least 10-14 days.
Running is responsible for the most impact of the 3 components of the IM race. Start with some very easy swims after a period of time off (usually 4-5 days). Keep it simple, like drills, stroke work, and long recoveries between any easy repeats that you may do. Just keep the heart rate way down in the aerobic zone.
Then for the bike- start easy for short periods of time. Stay on flat roads in the small chain ring (even consider riding on the indoor trainer for a while) and keep the rpms at 90+ for the rides. Start with 45 minutes and slowly build from there over time.
Consider alternative training: water running, elliptical trainer, yoga, hiking, or other types of easy cardio work that will help you to recover.

The bottom line is to listen to your body and not let the mental aspect get in the way. Recovery is what will make you stronger, not just the quality training and racing.

Steve Fluet- Head Coach
Endurance Sports Training Systems

"Darn so this means I have to take it easy for a couple more days" hehehee : )

I will post my Ironman Florida report here soon; with some photo's :)

Tuesday, November 13, 2007

Ironman Florida Warning This is sad!!!

Collin County woman dies after Ironman triathlon
Woman, 43, wanted efforts to benefit support group
05:10 PM CST on Friday, November 9, 2007
By ROY APPLETON / The Dallas Morning News
Exercise helped Dorothy Barnett-Griffin move beyond the death of her husband.

Dorothy Barnett-Griffin
With her first Ironman triathlon, she wanted to raise money for a support group that had helped her three children deal with the loss of their father.
Now the pain has returned.
Five days after collapsing during her competitive swim in the Gulf of Mexico, the Collin County woman died Thursday in a Panama City, Fla., hospital. She was 43.
"It's bizarre. It's wrong," said friend Carla Blatney. "I go from being sad to mad."
While Ms. Barnett-Griffin's family privately mourned their stunning loss, Ms. Blatney and others this week spoke of a bright, caring, upbeat and inspirational woman – a former nurse with a remarkable passion for her husband, three children, exercise and the Journey of Hope Grief Support Center in Plano.
"You never saw Dorothy without a smile on her face," said Jody Gunsolus, a friend and occasional training partner.
And "you've never met two people more in love," she said of Ms. Barnett-Griffin and her husband, Mike Griffin, whom she met on a Christian singles ski trip in Utah.
After a car crash killed her first husband, Dr. John Barnett Jr., five years ago, she began bicycling to escape the sorrow and find inner strength.
"It was great therapy for me, and I found out that you can cry and ride at the same time," she wrote in a recent online posting for Journey of Hope, detailing her support for the center and her "Journey to Ironman."
Ms. Barnett-Griffin and her children – Kim, now 15; Derek, 11; and Zachary, 8 – turned to the group, finding comfort there by sharing their grief with others, she said.
She joined the center's board of directors and became an active fundraiser for the program that helps children and their families confront the death of loved ones.
"She was so generous with her time, financial support and passion," said Susan Tucker Williams, executive director. "Everyone's loss is terrible, but for us this is huge. We are grieving, too."
A resident of Lucas, Ms. Barnett-Griffin hoped to raise $10,000 for Journey of Hope through donations to her Ironman effort. It was to be her biggest physical challenge, the next step after advancing from bicycle rides to rallies to the swim-bike-run combo of triathlons.
She competed in her first triathlon last year and finished two half Ironman events this year before going for the full 2.4-mile swim, 112-mile bike ride and 26.2-mile run with her husband Saturday in Florida.
"So ...we will do the hard part," she wrote in her Journey of Hope posting. "We will swim, bike and run all day and train very hard to be able to make it."
Gerald Jackson, a triathlete and coach for the Dallas-based group Fit2Train, said he met Ms. Barnett-Griffin at a workout camp this summer.
"It was going to be a difficult challenge for her," he said of the Florida race where a swimmer died last year. "But she was going to go out at her own pace and knock it out."
On the day of the race, her husband had advanced to the biking phase. Ms. Barnett-Griffin was one of two swimmers left in the water, talking occasionally with escorts in kayaks. And suddenly she "rolled onto her back, said 'help' and passed out," said Helen Manning, spokeswoman for North America Sports, owner and manager of the Ironman events.
Ms. Barnett-Griffin was briefly underwater before being rushed to shore, where her children and mother were waiting to cheer her on, Ms. Manning and others said. Water conditions for the race were ideal, she said.
Revival efforts failed, and Ms. Barnett-Griffin never regained consciousness despite two surgeries to ease swelling of her brain.
The cause of death is unknown. Funeral arrangements are pending.
Contributions to Journey of Hope in Ms. Barnett-Griffin's name have almost tripled since Wednesday and exceeded her $10,000 goal.
The woman who spent her life working, encouraging and leading others would have relished the news, her friends said.
"Dorothy was one tough cookie," Ms. Blatney said. "She's the type of person that you fight your demons. You step out there, out of your comfort zone."
Just as Ms. Barnett-Griffin did Saturday.
"One day of pushing your body beyond any limit that you thought possible," she wrote in her Journey of Hope posting. "Sounds crazy? Most of you would agree. So call us crazy!"

A friend of ours was watching her husband and this is what she witnessed!

This is what I witnessed, as I watched the end of the swim…unbelievable to have seen her three kids watching and waiting (I was six feet away from them and know it was her family because they had navy blue “team Barnett-griffin” t-shirts on)…to have watched a volunteer fly to the beach on a wave runner, let it go and jump off and run…to have seen the EMT’s pumping on someone’s chest as they drove down the beach on a four-wheeler…to have accidentally walked into the area where the ambulances were to try to get back to our condo and seen an Ironman volunteer walking the mom of the injured woman, holding her arm as she was being brought to the ambulance…to have seen them still working on the woman, in the ambulance with the door open…to have overheard the grandmother (?) later in the day, at another spot, saying they think she will make it…

It is just shocking…I am especially grateful to God for Taylor, Danni and Ron’s safety that day… I just can’t imagine those kids losing both parents in freak accidents.
WOWZA I couldn't get into my site! However now that I am I can get some stuff on here that you asked for!

If you are looking for Zoomers get them here in RED!

Most of you are in the off season so here are some treats! Check this out!

You just click on the type of cookie you like and it displays a recipe. (The names do all run together on each line so notice where the name breaks are ) Enjoy!!

Just click on the name of the cookie and bam the recipe is there. Good to keep handy 1-2-3 Cookies 7 Layer Cookies Allie Nelson's Famous Snickerdoodle Cookies Almond Crescent Shortbread Amish Sugar Cookies Andies Candies Cookies Angel Crisps Angenets Applesauce Cookies Apricot Fold-Overs Aunt Edy's Molasses Crinkles Auntie Linda's Ginger Gems Bakeless Dream Cookies Banana Drop Cookies Best Chocolate Chip Cookies in the World Biscotti Biscotti Blueberry Cookies Boiled Chocolate Oatmeal Drop Cookies Bronwnies Brown Sugar Shortbread Brownie Cookies Brownie Delight Brownies Buccaneer Snowballs Buried Cherry Cookies Butter Cookies Butter Nut Balls Butterballs Butterscotch Haystacks C.O.P. Cookies Candy Cane Cookies Candy Cookies Caramel Shortbread Cheesecake Brownies Cherry Buns Cherry Crowns Cherry Winks Chewies Chewy Noels Chinese Chews/Haystacks Chocolate Chip Cookie Bars Chocolate Chip Cookies

Now watch your waist line with these!!