Here is today's workout!
300 warm-up
4x50 drills
8 x 100 @ 1:45
4 x 200 @ 3:30
2 x 400 @ 7:00
50ez
4 x 50 kick
50 ez
3200 yds
Thanks Jason!
Friday, December 28, 2007
Thursday, December 27, 2007
Who is Julie Moss?
Take a look at these!
http://www.youtube.com/
watch?v=5NzMTLMJwao&NR=1
http://www.youtube.com/watch?v=tRB1p89k7_I
http://www.youtube.com/
watch?v=5NzMTLMJwao&NR=1
http://www.youtube.com/watch?v=tRB1p89k7_I
The Reason I wanted to start an Ironman
I remember after watching this, http://www.google.com/search?q=1997+ironman+wendy+&btnG=Search&hl=en&rls=GWYA%2CGWYA%3A2005-08%2CGWYA%3Aen
I wanted to do an Ironman; it looked so hard and they put so much into this! "I have to try this" I remember telling myself. That was the start of my Ironman journey!!
However over coming Cancer 2 times and being a single parent I/you can achieve anything! You just need to stay positive and never ever give up! "Man oh man -I love my boys"!!!
I wanted to do an Ironman; it looked so hard and they put so much into this! "I have to try this" I remember telling myself. That was the start of my Ironman journey!!
However over coming Cancer 2 times and being a single parent I/you can achieve anything! You just need to stay positive and never ever give up! "Man oh man -I love my boys"!!!
How to do flip turns
1. Approach the wall of the pool swimming freestyle. Begin your turn just short of a body length away from the wall.
2. Tuck your chin to your chest and roll your body into a ball, so that you start to do a forward flip in the water.Tips: Blow air out of your nose to avoid inhaling water. The tighter the tuck, the better the roll. Do only a half somersault.
3. Open your body halfway through your flip and extend your legs to push off against the wall.Tips: Don't open too soon or you'll end up going to the bottom of the pool. Wait until you are facing the wall.
4. Push off the wall, and you will be propelled in the opposite direction from the one in which you were swimming.Tips: You should still be on your back at this point. Feet land on the wall, toes pointing up, your back towards the bottom of the pool, your belly towards the ceiling/sky. Push off the wall, still "back towards the bottom" of the pool, belly towards the sky.
5. Rotate (the part I was having a hard time with):As you leave the wall (remember, your hands are together, extended over your head) begin to rotate from belly up to belly down by twisting your hands slightly and by looking in the direction you want to rotate (don't twist your head - just move your eyes).
6. Streamline your entire body and roll back over onto your belly as you glide. Your shoulders should be up against your ears and your fingers should be pointed. Begin kicking immediately.6. Begin stroking with your arms as soon as your body breaks the surface of the water.
Tips:
Practice somersaults away from the wall first. Exhale through your nose forcefully as you rotate.
Don't slow down before you flip. Your momentum will make the turn easier.
Don't flail your arms everywhere after you're over. This is a major problem for almost all new flippers because the correct arm position is counter-intuitive. When both your arms are at your side and you have not yet swung your legs over, your arms are already in their correct position facing the direction you want to go. You need only turn your hands from palms facing up to palms facing the bottom of the pool.
Tips:
Practice somersaults away from the wall first. Exhale through your nose forcefully as you rotate.
Don't slow down before you flip. Your momentum will make the turn easier.
Don't flail your arms everywhere after you're over. This is a major problem for almost all new flippers because the correct arm position is counter-intuitive. When both your arms are at your side and you have not yet swung your legs over, your arms are already in their correct position facing the direction you want to go. You need only turn your hands from palms facing up to palms facing the bottom of the pool.
Have fun!
My swim workout today!
Warm Up:300 -1x150 (50 breast, 50 free, 50 breast)--1x150 (50 kick, 100 pull)
Main Set:1x400 steady effort (:30 rest)
3x200 descending (:30 rest)
4x100 descending (:20 rest)
6x50 descending (:20 rest)
Cool Down: 300 (easy)--1x150 (50 breast, 50 free, 50 back easy)--1x150 (100 pull, 50 free)Total Distance: 2300m
Main Set:1x400 steady effort (:30 rest)
3x200 descending (:30 rest)
4x100 descending (:20 rest)
6x50 descending (:20 rest)
Cool Down: 300 (easy)--1x150 (50 breast, 50 free, 50 back easy)--1x150 (100 pull, 50 free)Total Distance: 2300m
Monday, December 24, 2007
Sunday, December 23, 2007
We were at my dad's house for our annual Christmas Party we had over 34 people there however, we were able to take a photo with just us kids and our dad.
At the top left- Sister Tammy, Brother Ray, at the bottom starting with Me, My Dad Ray, Sister Mariea and my Sister Bethanne. It's just amazing how time just goes by so fast!
What Athletes should be eating
Brian Mackenzie explains how to determine your daily nutritional requirements.
For every physical activity the body requires energy and the amount depends on the duration and type of activity. Energy is obtained from the body stores or the food we eat. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores you will feel constantly tired, training performance will be lower and you will be more prone to injury and illness.
Nutrient Balance
Carefully planned nutrition must provide an energy and nutrient balance. The nutrients are:
Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system
Your daily energy requirements
Personal energy requirement = basic energy requirements + extra energy requirements Basic energy requirements For every Kg of body weight approximately 1.3 kcal is required every hour. (An athlete weighing 50Kg would require 1.3 x 24hrs x 50Kg=1560 kcal/day)
Extra energy requirements
For each hours training you require approximately 8.5 kcal for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 x 2hrs x 50Kg=850 kcal)
An athlete weighing 50Kg, who trains for two hours, would require an intake of approximately 2410 kcal (1560 + 850)
Energy Fuel
Like fuel for a car the energy we need has to be blended. The blend that we require is approximately as follows:
57% Carbohydrates (sugar, sweets, bread, cakes)
30% Fats (dairy products, oil)
13% Protein (eggs, milk, meat, poultry, fish)
The energy yield per gram of carbohydrate, fat and protein is as follows:
Carbohydrate - 4 kcal
Fat - 9 kcal
Protein - 4 kcal.
So what does our 50-kg athlete require in terms of carbohydrates, fats and protein?
Carbohydrates - 57% of 2410=1374 kcal - at 4 kcal per gram=1374 / 4=343 grams
Fats - 30% of 2410=723 kcal - at 9 kcal per gram=723 / 9=80 grams
Protein - 13% of 2410=313 kcal - at 4 kcal per gram=313 / 4=78 grams
Our 50kg athlete requires: 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein
The types of fat
The nature of the fat depends on the type of fatty acids, which make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as 'saturated' or 'unsaturated' according to the proportion of fatty acids present. As a rough guide saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats - there are exceptions e.g. palm oil, a vegetable oil which contains a high percentage of saturated fatty acids.
Unsaturated - Sunflower oil, Olive Oil, Rice Oil, Nuts, Rapeseed Oil, Oily fish - Sardines
Saturated - Beef, Bacon, Cheese, Butter, Biscuits, Crisps
adsensem(1)
The types of carbohydrates
There are two types of carbohydrates - starchy (complex) carbohydrates and simple sugars. The simple sugars are found in confectionery, muesli bars, cakes, biscuits, cereals, puddings, soft drinks and juices, jam and honey but remember these foodstuffs also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, whole grain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary.
Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy. The glucose, in turn, is broken down into carbon dioxide and water. Any glucose not used by the cells is converted into glycogen - another form of carbohydrate that is stored in the muscles and liver. However, the body's glycogen capacity is limited to about 350 grams; once this maximum has been reached, any excess glucose is quickly converted into fat. Base your main meal with the bulk on the your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish.
Carbohydrates for Performance
Following training & competition an athlete's glycogen stores are depleted. In order to replenish them the athlete needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. The rapid replenishment of glycogen stores is important for the track athlete who has a number of races in a meeting. The rise in blood glucose levels is indicated by a food's Glycaemic Index (GI) and the faster and higher the blood glucose rises the higher the GI. Studies have shown that consuming high GI carbohydrate (approximately 1grm per kg body) within 2 hours after exercise speeds up the replenishment of glycogen stores and therefore speeds up recovery time. There are times when it is beneficial to consume lower GI carbohydrates, which are absorbed slowly over a longer period of time (2-4 hours before exercise). Eating 5-6 meals or snacks a day will help maximise glycogen stores and energy levels, minimise fat storage and stabilise blood glucose and insulin levels.
Eating and Competition
What you eat on a day-to-day basis is extremely important for training. Your diet will affect how fast and how well you progress and how soon you reach competitive standard. Once you are ready to compete, you will have a new concern, your competition diet. Is it important? What should you eat before your competition? When is the best time to eat? How much should you eat? Should you be eating during the event? And what can you eat between heats or matches? A lot of research has been done in this area, and it is clear that certain dietary approaches can enhance competition performance. A future Successful Coaching Newsletter will address these issues.
The way forward
Calculate your daily basic and extra requirements, monitor your daily intake (especially your carbohydrates) and then adjust your diet to meet your daily requirements. A good balanced diet should provide you with the required nutrients but does needs to be monitored. The simplest way to monitor the 'energy balance' is to keep a regular check of your weight.
Food Composition Tables
Food composition tables are widely used to assess nutrient and energy intakes, and to plan meals. The composition of food can vary widely, depending, among other factors, on the variety of plant or animal, on growing and feeding conditions and, for some foods, on freshness. Tables are based on average values from a number of samples analysed in the laboratory and therefore only provide a rough guide.
For every physical activity the body requires energy and the amount depends on the duration and type of activity. Energy is obtained from the body stores or the food we eat. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores you will feel constantly tired, training performance will be lower and you will be more prone to injury and illness.
Nutrient Balance
Carefully planned nutrition must provide an energy and nutrient balance. The nutrients are:
Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system
Your daily energy requirements
Personal energy requirement = basic energy requirements + extra energy requirements Basic energy requirements For every Kg of body weight approximately 1.3 kcal is required every hour. (An athlete weighing 50Kg would require 1.3 x 24hrs x 50Kg=1560 kcal/day)
Extra energy requirements
For each hours training you require approximately 8.5 kcal for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 x 2hrs x 50Kg=850 kcal)
An athlete weighing 50Kg, who trains for two hours, would require an intake of approximately 2410 kcal (1560 + 850)
Energy Fuel
Like fuel for a car the energy we need has to be blended. The blend that we require is approximately as follows:
57% Carbohydrates (sugar, sweets, bread, cakes)
30% Fats (dairy products, oil)
13% Protein (eggs, milk, meat, poultry, fish)
The energy yield per gram of carbohydrate, fat and protein is as follows:
Carbohydrate - 4 kcal
Fat - 9 kcal
Protein - 4 kcal.
So what does our 50-kg athlete require in terms of carbohydrates, fats and protein?
Carbohydrates - 57% of 2410=1374 kcal - at 4 kcal per gram=1374 / 4=343 grams
Fats - 30% of 2410=723 kcal - at 9 kcal per gram=723 / 9=80 grams
Protein - 13% of 2410=313 kcal - at 4 kcal per gram=313 / 4=78 grams
Our 50kg athlete requires: 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein
The types of fat
The nature of the fat depends on the type of fatty acids, which make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as 'saturated' or 'unsaturated' according to the proportion of fatty acids present. As a rough guide saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats - there are exceptions e.g. palm oil, a vegetable oil which contains a high percentage of saturated fatty acids.
Unsaturated - Sunflower oil, Olive Oil, Rice Oil, Nuts, Rapeseed Oil, Oily fish - Sardines
Saturated - Beef, Bacon, Cheese, Butter, Biscuits, Crisps
adsensem(1)
The types of carbohydrates
There are two types of carbohydrates - starchy (complex) carbohydrates and simple sugars. The simple sugars are found in confectionery, muesli bars, cakes, biscuits, cereals, puddings, soft drinks and juices, jam and honey but remember these foodstuffs also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, whole grain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary.
Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy. The glucose, in turn, is broken down into carbon dioxide and water. Any glucose not used by the cells is converted into glycogen - another form of carbohydrate that is stored in the muscles and liver. However, the body's glycogen capacity is limited to about 350 grams; once this maximum has been reached, any excess glucose is quickly converted into fat. Base your main meal with the bulk on the your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish.
Carbohydrates for Performance
Following training & competition an athlete's glycogen stores are depleted. In order to replenish them the athlete needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. The rapid replenishment of glycogen stores is important for the track athlete who has a number of races in a meeting. The rise in blood glucose levels is indicated by a food's Glycaemic Index (GI) and the faster and higher the blood glucose rises the higher the GI. Studies have shown that consuming high GI carbohydrate (approximately 1grm per kg body) within 2 hours after exercise speeds up the replenishment of glycogen stores and therefore speeds up recovery time. There are times when it is beneficial to consume lower GI carbohydrates, which are absorbed slowly over a longer period of time (2-4 hours before exercise). Eating 5-6 meals or snacks a day will help maximise glycogen stores and energy levels, minimise fat storage and stabilise blood glucose and insulin levels.
Eating and Competition
What you eat on a day-to-day basis is extremely important for training. Your diet will affect how fast and how well you progress and how soon you reach competitive standard. Once you are ready to compete, you will have a new concern, your competition diet. Is it important? What should you eat before your competition? When is the best time to eat? How much should you eat? Should you be eating during the event? And what can you eat between heats or matches? A lot of research has been done in this area, and it is clear that certain dietary approaches can enhance competition performance. A future Successful Coaching Newsletter will address these issues.
The way forward
Calculate your daily basic and extra requirements, monitor your daily intake (especially your carbohydrates) and then adjust your diet to meet your daily requirements. A good balanced diet should provide you with the required nutrients but does needs to be monitored. The simplest way to monitor the 'energy balance' is to keep a regular check of your weight.
Food Composition Tables
Food composition tables are widely used to assess nutrient and energy intakes, and to plan meals. The composition of food can vary widely, depending, among other factors, on the variety of plant or animal, on growing and feeding conditions and, for some foods, on freshness. Tables are based on average values from a number of samples analysed in the laboratory and therefore only provide a rough guide.
Friday, December 21, 2007
Thursday, December 20, 2007
Write this down next to your goals,think about it you can achieve anything!
"The Positive Thinker sees the Invisible, feels the Intangible and Achieves the Impossible."
Today I had an interview with the Coulee Region Women's Magazine as I was looking for some information I came across these notes.. When I started Cancer my round 2 with Cancer... Know these were done at the time everything was going on so I hope you can understand them..
Training for Ironman 2005 was a great time! I was swimming, biking and running all the time I put in 25 hours a week with training and teaching, I was teaching spinning, total body conditioning, Pilates, basic swimming and running for beginners so I really had an advantage.
It started September 2005, after finishing Ironman WI. I figured I should go to the doctor I was having a hard time swallowing, I was feeling fatigue, and gaining weight which I thought was weird for working out as much as I did for Ironman. I went in for my exam the first thing she did is felt my neck "Yeap" you guessed it there was a lump about the size of a dime then having a ton of them all around the Thyroid.
My doctor wanted to get a second opinion so she brought in someone else to feel my neck; she was right there was a lump. Right away we set an appointment with endocrinology it was set for 1 week after finding the lump. Well during my wait I looked into everything I could about Thyroid Cancer; then of course you scare yourself even more even know it is very curable your mind just thinks the worst. Then I got a call from the hospital saying the doctor had some family issues come up and we had to reschedule, the worrying really set in, so we scheduled another week out so 2 weeks have went by since we found the lump I was sick to my stomach.
Doctor Date was set Friday October 21, 2005 at 1:00. I went to the doctor myself I knew we would have to do a biopsy with the studding I was doing.
Doctor Asp at Gundersen Lutheran had come into the room he felt my lump and called for a biopsy. This was the scariest thing in my life to see a huge needle that was going to take tissue out of your neck as the procedure went on it wasn't as bad as I thought 3 pokes later and we were done.
Doctor Asp talked to me about our next step one including Cancer maybe it was maybe it wasn't however by the way he was talking I had a feeling it could be?? Doctor Asp asked me if he could call me on my phone to give me the results either way and of course I said yes.
It was going on 5:00 and I was at the bike shop (Smith's) where Tyler (my son) and I worked. Landen and I were picking up Tyler from work. My phone rang I have to admit I was scared to answer it, however I said "hello Sunshine" it was Doctor Asp. he said "Danniela can you come into the office"? I said if there is bad news you can tell me on the phone I'm ready he proceeded to tell me that the biopsy came out positive; You have cancer we would need to do surgery right away. Holy Schnickies I was crushed I went outside and cried my oldest son came out after me and asked me if everything was OK I proceeded to tell him yes however your mom has cancer. That was the hardest thing I would have to tell my 15 year old he hugged me and told me he loved me, not to worry we will get through this.. then my youngest son came out of the store he seen mom crying I remember him asking me is everything OK? what is wrong? I had to talk to him about this Landen didn't understand so we sat down and talk about it as much as I could. I then called all my family members and went for a long walk with my brother we had discussed everything that was going to happen. I felt like I was getting control of myself.. What’s the next step I needed to be strong for my boys and I wasn't going to let this bring me down, I had signed up for Ironman 2006 and I'm going to finish it no matter what I was going to go through.
I really had some long nights of crying after the boys went to bed; I needed to be strong for them however I was really alone, my husband at the time was not there for me, we had made the decision that we were going to separate and divorce, this was done before I found out I had cancer. My mom came up from Wyoming and helped me out in the mean time, I decided to open up to my Triathlon friends I sent out a mass e-mail and let them know what was going on I had a over welling response. I then came up with a crazy idea I would have a bike ride starting from my house to Gundersen Lutheran the day of my surgery. This was a great idea it would keep my mind off of the surgery and the Cancer itself. Over the time of two weeks I had gotten 30 e-mails a day wow I couldn't believe it I wasn’t alone I had a huge support group.
Monday October 24th – Went to the doctor with my Aunt Ramona we talked about surgery, medication, what I was going to aspect for the next few months. Then they did another exam they did find 12 more lumps wow I couldn’t hold it back I tried to say as positive as I could but again when I got dropped off at home I cried and cried until my boys were out of school again I was just sick to my stomach. When the boys got home I decided we need to go out of town together. We that Friday we went to Wisconsin Dells to the Great Wolf Lodge I had so much fun watching the boys run around play, I would sit and watch them and things would come to my mind what would I do with out them I love them so very much! I hope they know how lucky I am to have them they are my life. We said every year we would go to the Dells but cancer free..
Surgery was set for November 3, 2005 at 6:30 so everyone would have to be at my house at by 4:30 we would need to leave by 5:00. Steve one of my friends came over at 4:00 made coffee for everyone it was so nice! It was a cold November day I would have to say it was in the Thirties (Yeah I did type 30) it was cold. My son Tyler whom has never road a bike said he’s going to ride with us that was the best time ever. As we were riding our bikes to Gundersen some of my running partners were on the trail they wish me luck as we went by I just cried I couldn’t believe it. We road into Gundersen on the way there we were greeted the lady at the front desk she was amazed of all the bikers whom came in there were 23 of us my mom and step dad who drove and others I know I should have taken a picture of it. My Friend Tracie H. took my bike to Smith’s they made sure that I wouldn’t get it back until the doctor gave the ok because I would ride it any chance I got on my trainer; so to keep from the temptation they kept it. DARN IT!
Surgery went really well I remember them telling me I might not be able to talk right away so the first words I said to the nurses “Hello Sunshine’s” yeap that was the first thing I said when I woke up just to make sure I could talk, as some of you know me I’m just not a quiet person “In a good way”. I went to my room and wow I had so many visitors, cards, flowers and the two most important things in my life my boys they were the first ones in the room; I gave them huge hugs. Everything is going to be great I said to them we have a long road ahead of us but nothing we can’t get through together. My room was filled within minutes.
Come to find out they had removed my whole Thyroid and 12 lymph notes I had a nice size scare on my neck WOW it was black BIG. I have to tell you it didn’t look to hot but that’s how it goes.
Over the next few days in the hospital I was ready to get out and get back into the swing of things “so I thought”. Doctor Brecky and Doctor Asp had talked to me about taking it slow I wasn’t going to have the energy I had before right away and don’t be disappointed it will come back.
3 day’s after surgery wow was I feeling like crap! But I did get up to go for a walk with my friend Chad we went to the trail I was really, really dizzy we could only walk 1 mile if that, if you can imagine being able to do Ironman in September and then not even walking a mile wow that hit home I cried when Chad left my mom was staying with me and she knew I was having a hard time I laid in bed my boys were always there for me mom can I get you anything change the channel for you they were so good I’m so lucky I thank god for them everyday.
Day 4 went for another walk I was determined to walk 2 miles I wasn’t able to do it yet
However on day 6 I was able to walk 2 and ½ miles “wow” that was a start. I cried when I got home but I need to stay positive I’m going to get through this I kept thinking
As time went on I was on my new Thyroid medication just to get me through the next few weeks until I was able to do radiation we didn’t do radiation right away because Christmas was just around the corner and I wanted to know what was going on at all times see when you go off your Thyroid medication you loose some memory, your brain waves don’t work as well, you have headaches, you gain weight “what all women love to do”, you get really tired and sleep a lot so much fun.
Saturday November 12th – Decided to ride my bike up S on of the biggest hills around Onalaksa area- I talked to one of my Friends Tracie Happle she was willing to ride up it with me. Rode to the top and got really, really sick after that we rode 20 miles I made it. However I laid in bed very, very sick I was in so much pain my head hurt, my body hurt but I made it..
Saturday November 19th – Did the Turkey Trot 5K here is la Crosse Chad ran with me my heart rate was so high the whole time it was in the 190-193 but I didn’t want to back it off I kept going again I felt like crap afterwards.
My dear sister"I love her so much" when she found out I had cancer her mind was going what can I do to help my sister? So she came up with a benefit she had contacted my friends and family members they organized a benefit and a run/walk.
November 20th Surprise Cancer Benefit
I couldn’t believe it I had over 250 people there people were bidding on things we had a dance, food and drinks “wow” it was like having a wedding reception what fun. I was so thankful for my sister my friends whom helped her organize it and those whom came to my benefit I didn’t know how to thank them I was so thankful and I really hope they know that. If there was anything I could do for them to pay them back I would and some day I will be able to.
December – I was starting to loose some of my hair do to the medication I was on that was hard I have long hair and all the sudden I would brush my hair and it would come up in a lump sum. I would run my fingers through it and it would just come out I couldn’t believe this. Both of my boys said they would cut their hair for me so I wouldn’t be the only one without hair, I talked to my Aunt Ramona about this she had bought me some Nioxin this helped I think after a few weeks.
December 5th – Did another race I did the Jingle Bell run I again I was really sick afterwards however I finished it.
December 25th Christmas – Watch the boys open their gifts what a great day I knew the next day I was going off my medication.
December 26th Went off the medication again really didn’t feel anything I was told that I could only eat cretin things with low iodine in them Wow it is hard I couldn’t have gummy bears, licorice, banana’s and so many other things I love to eat.
January 6th – Went in for my first dose of Radiation it wasn’t bad at all I was taken to a small room explained what was going to happen; Took then pill and I was off in 1 hour I was going to be radio active to everyone that means I couldn’t give hugs and kisses to my kids that was going to be the worst.
Things I had to do when I was radioactive: I had to make sure I had junkie sheets, pillow cases, blankets clothes, I couldn’t go to the gym because I couldn’t touch anything with my sweat, I couldn’t eat off my own plates, silverware, couldn’t drink out of my cups I had to have plastic I had to flush the toilet 2 times, get a different tooth brush, have my own soap, could only use white towels in the house I picked this color because the boys couldn’t use them, I had to wash my cloths separate from everyone else’s, that was all easy compared to not being able to give Landen and Tyler hugs and Kisses.. I was starting to get week and headaches and just didn't want to do to much.
January 8th – Body Scan - Went in for a body scan to see if there was any more cancer in my body. This was so interesting I had to lay down under a huge ½ tube with this board just 1 inch from my nose if you were claustrophobic you wouldn’t like it. I did bring some head sets and Metallica helped me get though the 1 hour body scan. When I was finished they decided to do a larger dose of radiation his is when they decided that I needed to have a larger dose of radiation just to make sure the cancer was gone and this would also help determine if there was any more Cancer anywhere else. At this time Doctor Asp had sat in the room with me, my mom and dad and told me that he didn’t feel I would have the strength or the endurance to do the Ironman in September and I should rethink this event, it takes people over 6 to 12 months to recover from this and we had to do 2 more rounds of radiation. I listen and cried but in my head I knew I was going to do it and that I would finish it no matter how I felt I was determined someone said “I couldn’t do something and I knew I could”. I wanted to show my boys that when you have terrible times in your life you need to stay positive and get through them and press on with your life and with your goals.
January 23rd – Second dose of Radiation
Know at this time I was gaining weight 21 pounds to be exact, I couldn’t fit into some of my clothes I hated it I tried to walk as much as I could but the water weight just kept packing on it was fun.. Yea right! At this time I was walking in the mall Chad would pick me up at the house to go mall walking at 6:00 am Steve would meet us there I couldn’t be around anyone well they could handle it but I couldn’t sweat on anything or anyone… I hate this
Friday February 3rd - Next body scan this one is going to be an hour and a half. I again brought my head phones and it went forever.
I had received the results right away no specks of cancer, but I would have to go home and take my time getting back into it.
I started riding my bike in the basement I could only ride 5 min and I would have to get off and cry because my head hurt so bad. I would try and walk/run a block and couldn’t do it however I just stayed positive and took it one day at a time I had to get into bed as soon as I could I was so weak, I would make the boys supper, read a book and get my little one into bed. I was done the next morning I was up at 5:00 am riding my trainer, I would try this for 10 min. and have to get off my heart rate was so high we needed to get my medicine regulated this was going to take time.
March 2nd my Birthday – I was going to be strong day I’m going to start my 2006 Ironman training and I’m going to finish my time from last year, and show my boys you can achieve anything if you put your mind to it.
Like I say "Live, Love Life, You only have one"! and Never, Never Give UP!
I want to thank everyone whom helped me get through this, I will forever be thankful for all of you!
Training for Ironman 2005 was a great time! I was swimming, biking and running all the time I put in 25 hours a week with training and teaching, I was teaching spinning, total body conditioning, Pilates, basic swimming and running for beginners so I really had an advantage.
It started September 2005, after finishing Ironman WI. I figured I should go to the doctor I was having a hard time swallowing, I was feeling fatigue, and gaining weight which I thought was weird for working out as much as I did for Ironman. I went in for my exam the first thing she did is felt my neck "Yeap" you guessed it there was a lump about the size of a dime then having a ton of them all around the Thyroid.
My doctor wanted to get a second opinion so she brought in someone else to feel my neck; she was right there was a lump. Right away we set an appointment with endocrinology it was set for 1 week after finding the lump. Well during my wait I looked into everything I could about Thyroid Cancer; then of course you scare yourself even more even know it is very curable your mind just thinks the worst. Then I got a call from the hospital saying the doctor had some family issues come up and we had to reschedule, the worrying really set in, so we scheduled another week out so 2 weeks have went by since we found the lump I was sick to my stomach.
Doctor Date was set Friday October 21, 2005 at 1:00. I went to the doctor myself I knew we would have to do a biopsy with the studding I was doing.
Doctor Asp at Gundersen Lutheran had come into the room he felt my lump and called for a biopsy. This was the scariest thing in my life to see a huge needle that was going to take tissue out of your neck as the procedure went on it wasn't as bad as I thought 3 pokes later and we were done.
Doctor Asp talked to me about our next step one including Cancer maybe it was maybe it wasn't however by the way he was talking I had a feeling it could be?? Doctor Asp asked me if he could call me on my phone to give me the results either way and of course I said yes.
It was going on 5:00 and I was at the bike shop (Smith's) where Tyler (my son) and I worked. Landen and I were picking up Tyler from work. My phone rang I have to admit I was scared to answer it, however I said "hello Sunshine" it was Doctor Asp. he said "Danniela can you come into the office"? I said if there is bad news you can tell me on the phone I'm ready he proceeded to tell me that the biopsy came out positive; You have cancer we would need to do surgery right away. Holy Schnickies I was crushed I went outside and cried my oldest son came out after me and asked me if everything was OK I proceeded to tell him yes however your mom has cancer. That was the hardest thing I would have to tell my 15 year old he hugged me and told me he loved me, not to worry we will get through this.. then my youngest son came out of the store he seen mom crying I remember him asking me is everything OK? what is wrong? I had to talk to him about this Landen didn't understand so we sat down and talk about it as much as I could. I then called all my family members and went for a long walk with my brother we had discussed everything that was going to happen. I felt like I was getting control of myself.. What’s the next step I needed to be strong for my boys and I wasn't going to let this bring me down, I had signed up for Ironman 2006 and I'm going to finish it no matter what I was going to go through.
I really had some long nights of crying after the boys went to bed; I needed to be strong for them however I was really alone, my husband at the time was not there for me, we had made the decision that we were going to separate and divorce, this was done before I found out I had cancer. My mom came up from Wyoming and helped me out in the mean time, I decided to open up to my Triathlon friends I sent out a mass e-mail and let them know what was going on I had a over welling response. I then came up with a crazy idea I would have a bike ride starting from my house to Gundersen Lutheran the day of my surgery. This was a great idea it would keep my mind off of the surgery and the Cancer itself. Over the time of two weeks I had gotten 30 e-mails a day wow I couldn't believe it I wasn’t alone I had a huge support group.
Monday October 24th – Went to the doctor with my Aunt Ramona we talked about surgery, medication, what I was going to aspect for the next few months. Then they did another exam they did find 12 more lumps wow I couldn’t hold it back I tried to say as positive as I could but again when I got dropped off at home I cried and cried until my boys were out of school again I was just sick to my stomach. When the boys got home I decided we need to go out of town together. We that Friday we went to Wisconsin Dells to the Great Wolf Lodge I had so much fun watching the boys run around play, I would sit and watch them and things would come to my mind what would I do with out them I love them so very much! I hope they know how lucky I am to have them they are my life. We said every year we would go to the Dells but cancer free..
Surgery was set for November 3, 2005 at 6:30 so everyone would have to be at my house at by 4:30 we would need to leave by 5:00. Steve one of my friends came over at 4:00 made coffee for everyone it was so nice! It was a cold November day I would have to say it was in the Thirties (Yeah I did type 30) it was cold. My son Tyler whom has never road a bike said he’s going to ride with us that was the best time ever. As we were riding our bikes to Gundersen some of my running partners were on the trail they wish me luck as we went by I just cried I couldn’t believe it. We road into Gundersen on the way there we were greeted the lady at the front desk she was amazed of all the bikers whom came in there were 23 of us my mom and step dad who drove and others I know I should have taken a picture of it. My Friend Tracie H. took my bike to Smith’s they made sure that I wouldn’t get it back until the doctor gave the ok because I would ride it any chance I got on my trainer; so to keep from the temptation they kept it. DARN IT!
Surgery went really well I remember them telling me I might not be able to talk right away so the first words I said to the nurses “Hello Sunshine’s” yeap that was the first thing I said when I woke up just to make sure I could talk, as some of you know me I’m just not a quiet person “In a good way”. I went to my room and wow I had so many visitors, cards, flowers and the two most important things in my life my boys they were the first ones in the room; I gave them huge hugs. Everything is going to be great I said to them we have a long road ahead of us but nothing we can’t get through together. My room was filled within minutes.
Come to find out they had removed my whole Thyroid and 12 lymph notes I had a nice size scare on my neck WOW it was black BIG. I have to tell you it didn’t look to hot but that’s how it goes.
Over the next few days in the hospital I was ready to get out and get back into the swing of things “so I thought”. Doctor Brecky and Doctor Asp had talked to me about taking it slow I wasn’t going to have the energy I had before right away and don’t be disappointed it will come back.
3 day’s after surgery wow was I feeling like crap! But I did get up to go for a walk with my friend Chad we went to the trail I was really, really dizzy we could only walk 1 mile if that, if you can imagine being able to do Ironman in September and then not even walking a mile wow that hit home I cried when Chad left my mom was staying with me and she knew I was having a hard time I laid in bed my boys were always there for me mom can I get you anything change the channel for you they were so good I’m so lucky I thank god for them everyday.
Day 4 went for another walk I was determined to walk 2 miles I wasn’t able to do it yet
However on day 6 I was able to walk 2 and ½ miles “wow” that was a start. I cried when I got home but I need to stay positive I’m going to get through this I kept thinking
As time went on I was on my new Thyroid medication just to get me through the next few weeks until I was able to do radiation we didn’t do radiation right away because Christmas was just around the corner and I wanted to know what was going on at all times see when you go off your Thyroid medication you loose some memory, your brain waves don’t work as well, you have headaches, you gain weight “what all women love to do”, you get really tired and sleep a lot so much fun.
Saturday November 12th – Decided to ride my bike up S on of the biggest hills around Onalaksa area- I talked to one of my Friends Tracie Happle she was willing to ride up it with me. Rode to the top and got really, really sick after that we rode 20 miles I made it. However I laid in bed very, very sick I was in so much pain my head hurt, my body hurt but I made it..
Saturday November 19th – Did the Turkey Trot 5K here is la Crosse Chad ran with me my heart rate was so high the whole time it was in the 190-193 but I didn’t want to back it off I kept going again I felt like crap afterwards.
My dear sister"I love her so much" when she found out I had cancer her mind was going what can I do to help my sister? So she came up with a benefit she had contacted my friends and family members they organized a benefit and a run/walk.
November 20th Surprise Cancer Benefit
I couldn’t believe it I had over 250 people there people were bidding on things we had a dance, food and drinks “wow” it was like having a wedding reception what fun. I was so thankful for my sister my friends whom helped her organize it and those whom came to my benefit I didn’t know how to thank them I was so thankful and I really hope they know that. If there was anything I could do for them to pay them back I would and some day I will be able to.
December – I was starting to loose some of my hair do to the medication I was on that was hard I have long hair and all the sudden I would brush my hair and it would come up in a lump sum. I would run my fingers through it and it would just come out I couldn’t believe this. Both of my boys said they would cut their hair for me so I wouldn’t be the only one without hair, I talked to my Aunt Ramona about this she had bought me some Nioxin this helped I think after a few weeks.
December 5th – Did another race I did the Jingle Bell run I again I was really sick afterwards however I finished it.
December 25th Christmas – Watch the boys open their gifts what a great day I knew the next day I was going off my medication.
December 26th Went off the medication again really didn’t feel anything I was told that I could only eat cretin things with low iodine in them Wow it is hard I couldn’t have gummy bears, licorice, banana’s and so many other things I love to eat.
January 6th – Went in for my first dose of Radiation it wasn’t bad at all I was taken to a small room explained what was going to happen; Took then pill and I was off in 1 hour I was going to be radio active to everyone that means I couldn’t give hugs and kisses to my kids that was going to be the worst.
Things I had to do when I was radioactive: I had to make sure I had junkie sheets, pillow cases, blankets clothes, I couldn’t go to the gym because I couldn’t touch anything with my sweat, I couldn’t eat off my own plates, silverware, couldn’t drink out of my cups I had to have plastic I had to flush the toilet 2 times, get a different tooth brush, have my own soap, could only use white towels in the house I picked this color because the boys couldn’t use them, I had to wash my cloths separate from everyone else’s, that was all easy compared to not being able to give Landen and Tyler hugs and Kisses.. I was starting to get week and headaches and just didn't want to do to much.
January 8th – Body Scan - Went in for a body scan to see if there was any more cancer in my body. This was so interesting I had to lay down under a huge ½ tube with this board just 1 inch from my nose if you were claustrophobic you wouldn’t like it. I did bring some head sets and Metallica helped me get though the 1 hour body scan. When I was finished they decided to do a larger dose of radiation his is when they decided that I needed to have a larger dose of radiation just to make sure the cancer was gone and this would also help determine if there was any more Cancer anywhere else. At this time Doctor Asp had sat in the room with me, my mom and dad and told me that he didn’t feel I would have the strength or the endurance to do the Ironman in September and I should rethink this event, it takes people over 6 to 12 months to recover from this and we had to do 2 more rounds of radiation. I listen and cried but in my head I knew I was going to do it and that I would finish it no matter how I felt I was determined someone said “I couldn’t do something and I knew I could”. I wanted to show my boys that when you have terrible times in your life you need to stay positive and get through them and press on with your life and with your goals.
January 23rd – Second dose of Radiation
Know at this time I was gaining weight 21 pounds to be exact, I couldn’t fit into some of my clothes I hated it I tried to walk as much as I could but the water weight just kept packing on it was fun.. Yea right! At this time I was walking in the mall Chad would pick me up at the house to go mall walking at 6:00 am Steve would meet us there I couldn’t be around anyone well they could handle it but I couldn’t sweat on anything or anyone… I hate this
Friday February 3rd - Next body scan this one is going to be an hour and a half. I again brought my head phones and it went forever.
I had received the results right away no specks of cancer, but I would have to go home and take my time getting back into it.
I started riding my bike in the basement I could only ride 5 min and I would have to get off and cry because my head hurt so bad. I would try and walk/run a block and couldn’t do it however I just stayed positive and took it one day at a time I had to get into bed as soon as I could I was so weak, I would make the boys supper, read a book and get my little one into bed. I was done the next morning I was up at 5:00 am riding my trainer, I would try this for 10 min. and have to get off my heart rate was so high we needed to get my medicine regulated this was going to take time.
March 2nd my Birthday – I was going to be strong day I’m going to start my 2006 Ironman training and I’m going to finish my time from last year, and show my boys you can achieve anything if you put your mind to it.
Like I say "Live, Love Life, You only have one"! and Never, Never Give UP!
I want to thank everyone whom helped me get through this, I will forever be thankful for all of you!
Thanks Marc! I like it!!
''Fancy equipment cannot ever replace dedication and desire, especially when you throw in some good ol' fashioned caffeine into the mix. Yeah!''
Tuesday, December 18, 2007
Like I have always said "A little durt won't hurt"!
Shandy and Jeff at last years Muddy Buddy! I'm in for sure!!
Monday, December 17, 2007
Blane running his first 5k and he kicks my butt!
Mike and I at his first 5K
Mike has lost over 63 pounds and he is doing Awesome! He finished the 5K in 39 min. it was Icy, snowing and very yucky!!!! but Mike didn't let that bother him we ran walked the 3.1 miles as fast as we could being it was so cold out.
Mike's wife and children were at the finish line waiting for him. I have to tell you it's so awesome to be able to put my goals aside and help others achieve theirs. My clients work so hard and to see their faces when they finish is priceless!! Great Job Mike!
Now take a look at his number. That is way to funny!
Eliminate Shin Splints
Achin' Shins
You're a mile into your run and there it is, that all-too-familiar pain down the front of your leg--shin splints. Many experts attribute this common running injury to inflammation of either the tendons connecting the muscle to the shinbone or the sheath wrapping around the bone. Part of the problem may be the much stronger and tighter calf muscles in the rear pulling against the weaker muscles in front.
Sudden increases in mileage and/or intensity, running on hard surfaces, wearing worn-out shoes, or the wrong running shoe for your gait--especially overpronators, whose feet roll inward too much--may also contribute to shin splints.
To stretch tight calves and alleviate pressure on the shins, stand an arm's length in front of a wall with your hands on the wall. Bring one foot forward, keeping the back leg straight and heel pressed into the floor. Lean into the wall for a count of 20. To strengthen front lower-leg muscles, trace the letters of the alphabet with your toes while seated. Stretching the shin may also help (see Try This below).
Gender Equality
In the battle of the sexes, women are gaining on men--at least in the highest levels of sports. According to Cal State-Long Beach, there was a huge disparity in power output--how much and how fast the most force is produced--between male and female World and Olympic champion athletes between 1952 and 1972. But measured again between 1976 and 2004, the gap narrowed considerably. The credit goes to Title IX, which passed in 1972 and provided more opportunities for women to participate in athletics and have access to world-class training.
Make Fewer Trips to the Gym
A new study suggests that two days of strength training a week are as good as three, as long as you add an extra set. Twenty-nine untrained volunteers were split into two groups--one trained twice weekly performing three sets of 10 repetitions of nine exercises, the other trained three times a week performing two sets of 10 reps of the same nine exercises. Increases in strength and lean tissue mass were similar for both groups.
Did You Know?
You may not need more recovery time as you age. An Australian study compared cyclists 18 to 31 years old with those 39 to 57 during time trials and found no significant differences in the two groups' ability to recover.
T
ry This:
You're a mile into your run and there it is, that all-too-familiar pain down the front of your leg--shin splints. Many experts attribute this common running injury to inflammation of either the tendons connecting the muscle to the shinbone or the sheath wrapping around the bone. Part of the problem may be the much stronger and tighter calf muscles in the rear pulling against the weaker muscles in front.
Sudden increases in mileage and/or intensity, running on hard surfaces, wearing worn-out shoes, or the wrong running shoe for your gait--especially overpronators, whose feet roll inward too much--may also contribute to shin splints.
To stretch tight calves and alleviate pressure on the shins, stand an arm's length in front of a wall with your hands on the wall. Bring one foot forward, keeping the back leg straight and heel pressed into the floor. Lean into the wall for a count of 20. To strengthen front lower-leg muscles, trace the letters of the alphabet with your toes while seated. Stretching the shin may also help (see Try This below).
Gender Equality
In the battle of the sexes, women are gaining on men--at least in the highest levels of sports. According to Cal State-Long Beach, there was a huge disparity in power output--how much and how fast the most force is produced--between male and female World and Olympic champion athletes between 1952 and 1972. But measured again between 1976 and 2004, the gap narrowed considerably. The credit goes to Title IX, which passed in 1972 and provided more opportunities for women to participate in athletics and have access to world-class training.
Make Fewer Trips to the Gym
A new study suggests that two days of strength training a week are as good as three, as long as you add an extra set. Twenty-nine untrained volunteers were split into two groups--one trained twice weekly performing three sets of 10 repetitions of nine exercises, the other trained three times a week performing two sets of 10 reps of the same nine exercises. Increases in strength and lean tissue mass were similar for both groups.
Did You Know?
You may not need more recovery time as you age. An Australian study compared cyclists 18 to 31 years old with those 39 to 57 during time trials and found no significant differences in the two groups' ability to recover.
T
ry This: Shin Stretch: On a soft surface, sit with your legs bent directly under your thighs and the tops of your feet against the floor. With one hand on the floor for support, use the other to grab a knee and gently lift it to stretch the shin. Hold for 20 to 30 seconds then lift the other knee.
Thursday, December 13, 2007
This Gives you something to think about!
You always hear the usual stories of pennies on the sidewalk being good luck, gifts from angels, etc. This is the first time I've ever heard this twist on the story.
Several years ago, a friend of mine and her husband were invited to spend the weekend at the husband's employer's home. My friend, Arlene, was nervous about the weekend. The boss was very wealthy, with a fine home on the waterway, and cars costing more than her house The first day and evening went well, and Arlene was delighted to have this rare glimpse into how the very wealthy live. The husband's employer was quite generous as a host, and took them to the finest restaurants. Arlene knew she would never have the opportunity to indulge in this kind of extravagance again so was enjoying herself immensely. As the three of them were about to enter an exclusive restaurant that evening, the boss was walking slightly ahead of Arlene and her husband. He stopped suddenly, looking down on the pavement for a long, silent moment. Arlene wondered if she was supposed to pass him. There was nothing on the ground except a single darkened penny that someone had dropped and a few cigarette butts Still silent, the man reached down and picked up the penny. He held it up and smiled, then put it in his pocket as if he had found a great treasure. How absurd! What need did this man have for a single penny? Why would he even take the time to stop and pick it up? Throughout dinner, the entire scene nagged at her. Finally, she could stand it no longer. She casually mentioned that her daughter once had a coin collection, and asked if the penny he had found had been of some value. A smile crept across the man's face as he reached into his pocket for the penny and held it out for her to see. She had seen many pennies before! What was the point of this?"Look at it." He said. "Read what it says." She read the words " United States of America ""No, not that; read further.""One cent?" "No, keep reading.""In God we Trust?" "Yes!" "And?""And if I trust in God, the name of God is holy, even on a coin. Whenever I find a coin I see that inscription. It is written on every single United States coin, but we never seem to notice it! God drops a message right in front of me telling me to trust Him? Who am I to pass it by? When I see a coin, I pray, I stop to see if my trust IS in God at that moment. I pick the coin up as a response to God; that I do trust in Him. For a short time, at least, I cherish it as if it were gold. I think it is God's way of starting a conversation with me. Lucky for me, God is patient and pennies are plentiful! When I was out shopping today, I found a penny on the sidewalk. I stopped and picked it up, and realized that I had been worrying and fretting in my mind about things I cannot change. I read the words, "In God We Trust," and had to laugh. Yes, God, I get the message. It seems that I have been finding an inordinate number of pennies in the last few months, but then, pennies are plentiful! And, God is patient..The best mathematical equation I have ever seen:1 cross+ 3 nails--------4 givenThat's the whole gospel message simply stated. Take 60 seconds give this a shot! Let's just see if Satan stops this one.
Have a wonderful Day!
Back to work and it has been Crazy!! "In a nice polite way"!
Wednesday, December 05, 2007
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