Help Landen and I make a difference with TCI

2008 Polar Plunge
TCI Architects/Engineers/Contractor

This winter Team TCI will be Freezin' for a Reason when we take the Polar Plunge for Special Olympics Wisconsin. This is our THIRD year of plunging. The Polar Plunge is a cool event where supporters raise pledges and jump into frozen bodies of water. Money raised in the Polar Plunge provides funding for nearly 10,000 athletes with cognitive disabilities to reach for the gold. To date, TCI has raised over $10,000 to benefit Special Olympics.Please help us reach our fund raising goal by joining our team or by making an online credit card pledge to one of our team members. If you can't pledge, please consider plunging by joining our team, which is open to all friends of TCI.
http://www.specialolympicswisconsin.org/pp08/team.asp?id_t=144


Just click on our name and give any amount!
my number is 2211 -
My favorite numbers -Tyler was born on the 22ed Landen was born on the 11th
Landen's is 2212

Thanks for your support Sunshine's! Now lets raise some monies for the children!

"Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed".

21 things to think about!

ONE. Give people more than they expect and do it cheerfully.

TWO. Marry a man/woman you love to talk to. As you get older, their
conversational skills will be as important as any other.

THREE. Don't believe all you hear, spend all you have awake or sleep all you
want.

FOUR. When you say, 'I love you,' mean it .

FIVE. When you say, 'I'm sorry,' look the person in the eye.

SIX.. Be engaged at least six months before you get married.

SEVEN. Believe in love at first sight.

EIGHT. Never laugh at anyone's dream. People who don't have dreams don't have
much.

NINE. Love deeply and passionately. You might get hurt but it's the only way to
live life completely.

TEN. In disagreements, fight fairly. No name calling.

ELEVEN. Don't judge people by their relatives.

TWELVE. Talk slowly but think quickly.

THIRTEEN. When someone asks you a question you don't want to answer, smile
and ask, 'Why do you want to know?'

FOURTEEN. Remember that great love and great achievements involve great
risk.

FIFTEEN. Say 'God bless you' when you hear someone sneeze.

SIXTEEN. When you lose, don't lose the lesson .

SEVENTEEN. Remember the three R's: Respect for self; Respect for others; and
Responsibility for all your actions.

EIGHTEEN. Don't let a little dispute injure a great friendship.

NINETEEN. When you realize you've made a mistake, take immediate steps to
correct it.

TWENTY. Smile when picking up the phone. The caller
will hear it in your voice.

TWENTY-ONE. Spend some time alone and or with your family as much as you
can!

"Be happy, love what you are, what you do and always remember you only have one life to live so make sure you live it"!

"We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort."

"You must do the thing which you think you cannot do."

Watch this!
http://www.nike.com/index.jhtml#l=nikehome&re=US&co=US&la=EN

This is a good one!

"To be satisfied with what one has; that is wealth".

Mark Twain

This is so fun try this out!

http://www.careerbuilder.com/monk-e-mail/Default.aspx?mid=4771659&cbRecursionCnt=1&cbsid=2053
2eb81d03488db8a6d44039c3c461-253057973-JD-5

Wow what a weekend!

This past weekend I had over 10 clients running the local YMCA New Years 5K and 5 Mile it was so cool most of my clients had placed in their age group and then the other half took time off of there prior race it was sooooo very cool to watch them push themselves to there goals!

I had sent all of them a text saying

They all had perseverance~what is Perseverance it is a commitment, hard work, patience, endurance, it's being able to bear difficulties "because some time in that race they all felt some type of difficulties" however they stayed calm and they didn't complain. No one this weekend gave up they all gave it 100% and they finished!

Never give up. Keep your thoughts and your mind always on the goal.
~ Tom Bradley ~

Another great article

Dave Scott Q & A: How to Avoid Hitting a Wall
By Dave Scott For Active.com
Hitting the Wall on Long Runs
Dave,I'm a long-time runner (12 marathons, one ultra) who has had a problem with fatigue that comes on about 75 to 80 minutes into a long run. It doesn't matter what I do as far as rest before the run, eating or drinking--or even taking walk breaks. I ultimately bonk prematurely for my (presumed) fitness level. My other sub-hour workouts tend to go fine, even if I push the pace.
I've had blood work done that didn't show anything, plus non-traditional testing to see if I had any other medical problems. I've used a heart rate monitor to keep my heart rate under 130 (based on treadmill tests) and that didn't help. I've chased this problem for two years and would like to know if you have any ideas on how to move forward. I love running and would like to do more marathons, but that's out of the question until I get this resolved. Thank you for your time. For the record, I'm a 49-year-old male and have been running for over 20 years. -Kelly
Kelly, are you including one to two sessions per week that elevate your "economy of pacing," which should be faster than your marathon pace? Here's how to do it:
Session No. 1: Include a "swing pace" of one minute. What this means is: If your pace in the marathon is seven minutes per mile, select a run of 40 to 50 minutes (after warm up) that swings the pace from 20 seconds slower to 40 seconds faster (7:20 to 6:20 per mile). Interject this pace fluctuation for an equal amount of time in your session.
Start with a two-minute segment of 7:20 followed by a two-minute segment of 6:20. Repeat this for the 40- to 50-minute block. As your fitness improves, increase the swing to a greater percentage at the 6:20 pace. The advantage of running this session is that it teaches you to burn fuel economically. Conserving muscle glycogen is key to your marathon, and teaching your engine to burn more efficiently is paramount to your success.
Session No. 2: Include either a tempo session equal to five to seven miles at 10 to 15 seconds slower than your 10K pace, or, if this sounds too daunting, select a road or track session of repeats for three to seven minutes (For example: 9 x 100, 7 x 1,200 or 6 x 1 mile). The pace should be hard to very hard.
Here's the key ingredient: keep your recovery between repeats at 15 to 45 seconds. Again, the stimulus for the workout is to increase your muscle strength and fuel economy. And yes, this will help your marathon.
These sessions should be spaced with a two-day window between workouts. Lastly, the first session can be included in your long run. Adding speed will enhance your ability to endure.
Super-slow Resistance Training
Dear Dave, I would appreciate your valuable feedback on the potential benefits of using the super-slow strength training method when training for triathlons.-Phil
Phil, Numerous studies have shown that super-slow training is not advantageous over three sets of six to 12 reps for increasing muscle recruitment and strength. The biggest flaw for triathletes is that they do not include full kinetic chain muscular movements that involve the glutes, back, hips, quads and arms. Even though the exercises (see below) are not triathlon-muscle specific, they will increase the production of growth hormone (GH). GH elevates protein synthesis and increases fat metabolism. The exercises enhance the strength of the entire skeletal system which is important for the triathlete.
My suggestion is to include exercises that enhance the strength of your core, hips, glutes, back, quads and shoulder girdle—the specific exercises (include at least two per session) to elevate GH levels. This is a partial list; I have more exercises on my website, www.davescottinc.com, in the e-programs section under Tri Training.
Squat and curl press with a dumbbell
Leg lifts
Fitball roll-outs with a pike up to a push up
Squat using a bar to over-head press
That's a start,-Dave
When is Enough, Enough?
Dave,I'm a 49-year-old male, married with two boys and 10 years of triathlon under my belt. I'm fortunate. I live a good life, run with one son, swim with the other, do tri relays together. Yet over the past year I just don't seem to recover like I used to. My sleep, mood and outlook have been really altered. I've taken months off (up to three at a time), work with a heart rate monitor, and log everything, yet I get the same results: really bad sleep and quality of life issues. Is it time for an extended break?
Better yet, define an extended break. I've contemplated a year or more off just to see what will happen, but I really do love doing what I do and so do my boys. To stop for that kind of time is a lot to give up without input from a knowledgeable source. What can you impart to me on this subject? -Mark
Mark, your question is a broad one, and certainly your symptoms of poor sleep, mood changes and quality of life issues are complex. Let's take a look at a few areas which will hopefully get you back on track.
To Combat Poor Sleep Patterns
Reduce your caloric intake at dinner and do not have a late night snack within 90 minutes of bedtime.
Take a short nap (20 to 30 minutes) if necessary, but no longer.
Try a short walk (15 to 30 minutes) after dinner.
Don't drink caffeine and limit alcohol to one drink per night.
Use blackout curtains in your bedroom.
Consider using white noise as a means to limit outside noise.
Write down a list of things to do for the next day one to two hours before going to bed.
Don't mentally review work, events, kid stuff, etc. when you put your head on the pillow.
Exercise
Don't stop for three months! Exercise, even for 30 minutes a day, is vital for your immune system, overall health and a good night's sleep.
Exercise elevates the morphine-like chemical endorphins, providing a huge daily jolt of positive energy.
Change your exercise routine: one to two sessions per week. For example, join a Masters swim or running group, join a gym, try a different route for your bike and run sessions. Include three to eight efforts of 45 seconds to three minutes—building in length and frequency—where you are working moderately-hard to hard.
Mental and Emotional Stability
Write down your specific goals every two weeks. Specifically, what pace, heart rate, distance, watts, perceived exertion or simply how you felt during a session. When the goals are well defined without taking the fun out of the exercise sessions, the feelings of accomplishment are much more gratifying.
Look at the goals on a daily basis and revise them every two weeks.
Lastly, we all go through flat spots. Continue with your exercise routine. Try to get in seven to eight hours of sleep and stay ahead of your boys!
Good luck,-Dave

Train Smart this Winter: Base Training Basics

This is GREAT!

By Matt Russ Triathlete magazine
Often, one of the hardest concepts for triathletes to understand and implement is the notion of base training. The idea of running slowly to boost performance later in the season can seem counterintuitive. It is also difficult to hold oneself back, but if you have the discipline to train aerobically this winter when everyone else is hammering away, it will pay dividends down the road.
Physiology of Base Training
There are two basic energy systems you use when training: anaerobic and aerobic. Unfortunately, you cannot simultaneously maximize both your aerobic and anaerobic systems. The idea behind base training is to train your aerobic energy system specifically. Why is this important? The more work you perform aerobically the more efficient this system will become.
Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal, and increases energy production and utilization.
Fat is a primary fuel source for the aerobic energy system. Over the course of a base-training period, your body learns to readily break down and utilize fat as an energy source. The fat we currently have stored in our bodies could provide enough energy to perform many marathons back to back, whereas muscle glycogen depletion can occur in as little as one hour.
Other physiological adaptations of aerobic training include increased stroke volume of the heart, capillary density and mitochondrial density. Stroke-volume increase simply means your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions. Regular endurance training can double number of these structures1.
By increasing capillary density, we can effectively transport more blood to working muscles. The process of building capillaries occurs gradually. Because high-stress, high-impact running breaks down capillaries, base training is best to promote the slow growth of capillaries.

Base Progression
Over the course of the 12- to 16-week base phase, training should gradually progress from the low end (i.e. 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate).
I also incorporate specific strength training at an aerobic level. This entails slow hill running or even walking. These workouts increase in duration throughout the base phase.
Base training is an excellent time to work on form and economy as well, since, as intensities increase later in the season, it becomes harder for an athlete to concentrate on form. Toward the end of the base phase I start power work but use brief durations and full recovery between efforts.
How Does This Transfer Into Performance Gain?
Let me give you a hypothetical example. Suppose Sam runs a seven-minute mile at lactate threshold (85 to 90 percent of max heart rate). His fastest aerobic pace, or aerobic threshold (around 65 percent of max heart rate), is an eight-minute mile. We start off Sam's base training at the low-end aerobic zones, at which he runs nine-minute miles. At the end of his 12-week base phase, Sam is able to run 7:30 miles aerobically. This is the base for Sam to build on for the rest of his season.
The hard part of base training is having the discipline to train at these low intensities, because even spending short amounts of time above your aerobic zone spoils the workout. The area between the top of the aerobic threshold and the anaerobic threshold is somewhat of a no-man's-land of fitness since such intensities do not train the aerobic or anaerobic energy systems effectively. Unfortunately, however, this area is where I find a lot of athletes spending the majority of their seasons.
The bottom line is you have to let your anaerobic system atrophy during the base phase. This means you will lose some of your anaerobic endurance, so expect to surrender some top-end speed coming out of your base phase, but take comfort in knowing this is what you are going to spend the rest of your season working on.
It often takes several seasons to see the results of sound base training if you are a novice athlete. Be patient; it is a slow process that cannot be rushed, but the sooner you get started the faster you will be.

Swim Workout for today!

200 warm up
200 Kicking Board
200 Drills
50 High Elbow
50 Fist Drill
50 Catch up Drill
50 Right side/Left side drills

6 x 50 first 25 fast next 25 slow 15 second rest
Thanks The Great Uncle Todd!
100 10 sec rest
150 15 sec rest
200 20 sec rest
250 30 sec rest
200 20 sec rest
150 15 sec rest
100 10 sec rest
Then last 50 of each do as hard as you can

50 backstroke

200 easy cool down

Have a great work out!

http://www.swimoutlet.com/Swim_Gear_s/327.htm

Can you do this?

I would like to challenge you for the 2008 season:

Here is your Challenge

- a new and healthy lifestyle, Idea: look at what you are eating and drinking!

- Find a way to push yourself beyond the ordinary to the extraordinary, when you have those times Idea: when you say to yourself I can't do this, you need to change it to I can do this and I will!

- Think of a new way to take your racing to the next level, Idea: Interval Training????

- a fun challenge that you can share with your friends, family- Idea: Get them involved with your races or have them participate with you

- accomplish something that you'll remember for the rest of your life, Idea: Think what is your A Race?
- a new way to motivate yourself to get up for those early morning swims, bikes, or runs, Idea:
Gummy Bears and Snickers Marathon Bar!!

- Think of a truly worthy goal that will put a huge smile on your face for the rest of the year!


"Be resolutely and faithfully what you are; be humbly what you aspire to be"
Henry David Thoreau

Swim workout yesterday!

100 easy

6x50 alt. between kick and drill

300 swim - 1st 100 fast, second 100 moderate, 100 fast

50 kick- 6 kick on side

2x 150 swim 1st 50 moderate, 50 fast, 50 slow

50 kick on back w/ one arm backstroke

3x100 swim 100 slow 100 moderate, 100 fast

50 backstroke

4x 75 swim 1st fast, 2nd mod.,3rd easy

50 backstroke

6x50 -25 easy 25 fast

250 easy cool down

Have fun!

2350 yards

"You gain strength, courage, and confidence by every experience in which you stop to look fear in the face." Eleanor Roosevelt

Happy New Year Sunshine's