Wednesday, July 30, 2008

Training for yesterday and today!

Yesterday -
2 hour bike ride in the am and 2 hours at night (I didn't have Landen so I ride bike)
45 min. run/walk
40 lungs
40 push ups
40 squats
200 abs

It was 90 something out and "man oh man" that was a killer, however I paid for it today I was on my couch most of the day today with a terrible headache, tummy ache, sweats and yada yada I hate it!

So tomorrow back at it but make sure I have a ton of Poweraid and Gatorade

"Goals are the fuel in the furnace of achievement."
Brian Tracy, Eat that Frog

Sunday, July 27, 2008

What a training day yesterday was:

I teamed up with Jayde (swimmer) and Aunt Ramona (runner) and did a Team Triathlon, my foot is still killing me so team evens are better at this point. I have to tell myself my "A" race is Ironman WI...

The swim was very waive and this was Jayde's first triathlon she did awesome she came out of the water and looked great, I waited for her as she came up the hill, we exchanged the chip and I was off the bike course is really flat it was an all out sprint my heart rate got up to 194 wowza but then I came up on my sister Bethanne slowed down to tell her "Sunshine you are looking great keep it up". My Mom and Step Dad were on the course I caught them out the corner of my eye and waived, that was awesome. I was trying to keep my MPH at 22 and up but then there were 2 vehicles in my way they wouldn't pass anyone so that was it I passed them, no crud the lady in the van came up to me and said something like " you can't be passing a vehicle"- I was thinking "whatever Sunshine" Came in Aunt Ramona came running to me she took the timing chip put it on and she was off, Jayde and I went to the finish line and waited for her to come in we wanted to run across the finish line with her. Then all the sudden here she comes we ran with her in and she did awesome too. It was so fun! We took first place in the Team Event.

Then Ron, I and Tracie want to Madison we met Jim there we were going to ride the bike course well 70 miles. This was the first time since completing IronMan Wisconsin 2006 that I have been on the bike course. Again we planned on doing 1 loop. I love the bike course (outside of the ride from Verona to Mt. Horeb) with all the ups and downs -- keeps it interesting and you are always changing gears, going in and out of the aero bars, etc. Regarding my aero bars, last year I remember forcing myself to stay in the aero position on the bike as much as I could. It just didn't feel comfortable all the time and actually caused me some neck and shoulder pain from time to time. I had Dan from River Trails change my bike positioning and my aero bars just to see if that would take some of the pain out of my neck and make it more comfortable for me and it worked great, I didn't feel that much in my neck as I did last year and My shoulder's weren't to bad until today. But you do so much better and faster in an aero position I have to add it's so much more efficient. This year I haven't road over 112 miles but I feel great and confident.
It was a fun and long day!

I love this quote!
"You can quit, and no one will care if you do. But you will always know."
~John Collins, Ironman founder~

Jumpers Knee

Jumpers Knee (Patellar tendinitis / patellar tendinopathy)

What is jumpers knee / patella tendonitis?
The patellar tendon / ligament joins the kneecap (patella) to the shin bone or tibia
. This tendon is extremely strong and allows the quadriceps muscle group to straighten the leg. The quadriceps actively straighten the knee in jumping to propel the individual off the ground as well as functioning in stabilizing their landing.
As such this tendon comes under a large amount of stress especially in individuals who actively put extra strain on the knee joint such as those who regularly perform sports that involve direction changing and jumping movements. With repeated strain, micro-tears as well as collagen degeneration may occur as a result in the tendon.

This is known as patellar tendinopathy or Jumpers Knee. It should be distinguished from patella tendonitis as this latter condition indicates an inflammation of the tendon whereas tendinopathy is more about degeneration of the tendon. For the purpose of this article we have used the term patella tendonitis as well as tendinopathy but strictly speaking tendinopathy is usually the correct term.
What are the symptoms of jumpers knee / patella tendonitis?
Pain at the bottom and front of the kneecap especially when pressing in or palpating
Aching and stiffness after exertion.
Pain when you contract the quadriceps muscles.
The affected tendon may appear larger than the unaffected side.
May be associated with poor
Vastus medialis obliquus (VMO) function
Calf weakness may be present
Click here for the VISA interactive questionnaire to assess how bad your jumper's knee is.
Warning!! - This injury may seem like a niggling injury that is not that bad. Many athletes continue to train and compete on it as it may not be a debilitating injury and recovers after a short period of rest. However, neglect jumpers knee at your peril! If left to become chronic it can be very difficult to treat and may require surgery.
What can the athlete can do about patella tendinopathy?
This depends on the extent or grade of the injury:

Grade 1: Pain only after training
Continue training but apply ice or
cold therapy to the injury after each training session. Cold therapy can be applied by by ice massage or the use of ice packs. It is important the cold is applied at the point of pain on the tendon.
Wear a
heat retainer or support.
See a sports injury specialist / therapist who can apply
sports massage techniques and advise on rehabilitation. An eccentric strengthening programme is generally recommended.

Grade 2: Pain before and after exercise but pain reduces once warmed up.
Modify training activities to reduce the load on the tendon. Stop jumping or sprinting activities and replace them with steady running or swimming / running in water if necessary.
See a
sports injury specialist / therapist who can apply sports massage techniques and advise on rehabilitation.

Grade 3: Pain during activity which prevents you from training / performing at your best.
Rest completely from the aggravating activity. Replace it with swimming / running in water (if pain allows).
See a sports injury specialist / therapist who can apply
sports massage techniques and advise on rehabilitation.

Grade 4: Pain during every day activities which may or may not be getting worse.
Rest for a long period of time (at least 3 months!).
See a sports injury specialist / therapist who can apply sports massage techniques for patella tendonitis / tendinopathy and advise on
If the knee does not respond to rehabilitation then consult an Orthopaedic Surgeon as surgery may be required.

If you would like to look at Stretches and Strengthening exercises take a look at this site..

Wednesday, July 23, 2008

Training for today- Drills in the pool with Landen
1.50 Bike
45 min. spinning class

No Running.... My foot is killing me however, a fast walk will do..

"When you feel that -I don't want to workout day, dig deep and put those shoes on and go you will feel so much better when your done"!

Tuesday, July 22, 2008

Training for today-
Running -50 min. of warm up of 1 mile then 5 x 3 min. with 3 min. off " now this depends on my foot" then 1 to 2 mile cool down.

Swimming 3200 yards

Abs 300

Taking Landen to his Baseball Game

Working with 5 of my clients

Going to a friends house to eat - I'm bringing Monster Cookies and Gummy Bears "yum, yum"

Something to think about!
"I's what's in you that makes you an Athlete"

I get asked this all the time!

How Much Fuel Do You Need During Long Rides?

By Jimmy Archer
Triathlete magazine

Cycling nutrition is a crucial aspect of any triathlete's training and racing plan. During a race, it's not practical to eat or drink during the swim, and, for many athletes, high calorie intake during the run can lead to stomach problems, including nausea and malabsorption. Thus, the bike leg is the prime time to take on calories—and an effective nutrition strategy on the bike can set you up for a good run.Marcus Garand, registered dietician and director of sports nutrition for NYC Triathlon Consulting Services, says, "During a race, the cycling leg offers the best opportunity to ingest solid food and fluids, bars, gels and sports drinks. Nutrition and hydration during the cycling leg sets the stage for a strong run. On the other hand, inadequate nutrition and poor hydration on the bike can lead to dehydration, cramping and GI issues."Yet, how do you know what, when and how much to take in? While every individual will have different needs, there are a few basic guidelines triathletes can follow to help ensure they give themselves the best possible opportunity for success on race day.In general all athletes will need:
16 to 32 ounces of fluid per hour
Plus, 30 to 60 grams of carbohydrate per hour
Here is where it can get a bit tricky. According to Neal Henderson, director of sports science at the Boulder Center for Sports Medicine in Colorado, "At intensity, it is impossible to match your [fluid and calorie] intake to your body's expenditure. The body only has a finite capacity to absorb carbohydrates; thus, you can only take in so much before the body can't absorb any more. The result of over-intake of carbs is what leads to GI distress."Therefore, at higher intensities you will eventually reach a breaking point at which you will either have to slow down or risk bonking. One way to determine how long you can maintain a given intensity is to use a
power meter in your cycling training. Henderson states, "By using a power meter and observing the kilojoules you expend, you can get a fairly accurate measure of calories you are burning." This is due to the fact that, while cycling, there is very close to a 1:1 ratio of calories needed to kilojoules expended. If you don't have a power meter, you will have to do a bit of trial-and-error testing during your training. But you already know you will need somewhere between 16 and 32 ounces of fluid and 30 to 60 grams of carbs, so you have a ballpark to start with. After taking this into account, consider that the higher your intensity the higher your caloric expenditure will be. However, this is where the trial and error comes in; you can take in too much. Thus, be conservative in your intake adjustments and don't try and empty the cupboard before every ride. Here are a few nutrition tips for racing and long training rides:
Pack more gels and/or energy bars than you think you'll need. You may drop some or may have a craving for one over the other.
Try/test different fuel/hydration systems during training. If a system is hard to use or unreliable, you won't use it as frequently as you should.
Determine how much to carry and how much to get from aid stations. Depending upon what's being served on course, you will want to carry more or less food with you; however, note that most races feature well-stocked aid stations, so don't load yourself down unnecessarily.
Know what is at the aid stations and where they are located.
Base nutrition intake on time not on mile markers; set your watch to remind you to drink on schedule. Try to take in eight ounces every 15 minutes and close to one gel or half a bar per hour.
Mark your bottles accordingly so you know how much you're drinking. For example, measure out eight ounces and then mark eight-ounce increments on your bottles to help keep your nutrition plan on track.
Drink intermittently when your pace is steady.
Practice all nutrition and hydration strategies and techniques during training.

Monday, July 21, 2008

Training for today - Swimming 3800 yards.. I went to the lake and swam 2.4 miles, I was feeling so very good...
My legs were a little sore, so I didn't ride bike.

What is up with this!!!!
Ford Ironman USA Lake Placid Sold Out July 21, 2008
In keeping with the tradition set at Subaru Ironman Canada, the 11th edition of Ford Ironman USA Lake Placid, to be held July 26, 2009, has sold out on-site to general entry. There will be no online general entry for this event.Information regarding NAS Community Fund Spots will be available in the near future, please check or for details as they become available.
Our Next Ironman was going to be Ironman Lake Placid
My friends and I just tried registering for Ironman USA (Lake Placid) and it's sold out as you can read. "Man oh Man" what a disappointment... So next year we'll have to fly there and volunteer, stay over night and maybe we can get in line for 2010.

Sunday, July 20, 2008

Training for to day was a 2 hour and 30 min. run, however mine was a run and walk my foot was on fire. Man it stinks...

I was in Door County last weekend and I was running in the woods and steped wrong and hurt the bottom of my foot.... If you know me I run on my toes all the time and I just twisted my center of my foot OUCH! I've given it a couple days off. Didn't do the race in Racine because of it.

But my legs feel great today they don't hurt at all from our ride yesterday!

Biked 1:39 up hills and flats feeling great!

"There is a strength of a quiet endurance as significant of courage as the most daring feats of prowess".
Henry Tuckerman
I hate smelly clothes- so I was looking on the Internet and found this:

Friday July 11, 2008

Embarrassing Running Problems- Many runners were relieved that they were not the only ones who had experienced some of those issues. And one runner had a question about another common problem that I didn't cover in the article: How can I get the smell out of my running clothes? Here's my response:
Technical fabrics are great for running because they wick away your sweat but, unfortunately, bacteria (which causes the smell) gets trapped in the fibers and can be hard to get out. Here are a couple of tricks that work:
Using baking soda helps. Pre-soak your clothes in a solution of water and Arm and Hammer Super Washing Soda (or just use water and a cup of baking soda). You can use the pre-soak setting on the washing machine or do it in a separate container. Then wash and use Arm and Hammer laundry detergent. Try using a special detergent formulated for technical wear, such as Penguin Wash

By Christine Luff, Guide to Running / Jogging

Saturday, July 19, 2008

Training for today was 4:40 ride Tracie, Leanne and I left my house at 6:00 am and a short run. We ate Peanut Butter sandwich's, Power Bars, Gu, and Salted Nut rolls.

We were drinking accerlerade EFS We all felt great, NO cramps whooohoo... Running for tomorrow is 2:30. We'll see how we recovered from our ride today!

"Endurance is not just the ability to bear a hard thing, but to turn it into glory".
William Barclay

Thursday, July 17, 2008

Training today was fun! Swam over 1 mile with Tracie and Jason.

Biked 2 hours with Ron and Tracie.

300 abs

and a bag of Gummy bears with some licorice very, very good.

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

Wednesday, July 16, 2008

I received this quote awhile ago from a friend that I miss! It's so very true!

"In practicing the art of parenthood an ounce of example is worth a ton of preachment".

This is so very Sad!

I don't even know what to say to this.

But I feel so very bad for his wife and two children who are 3 and 6.
Like he would always say "Live life like it's your last"
OK how is watching the Tour de France 2008? I love watching this I know it's 100 percent different that Lance isn't in it anymore. However it is fun to watch..

OK Training for today was teach spinning and an hour and a half bike it was awesome, hot, Hummed, and rain I love working out in this weather.

Ran 45 min. nice and easy!

I hurt my foot so bad and it's holding me back from running, not fun. However I can still ride and Swim...

Things to think about!

Your big opportunity may be right where you are now.

Create a definite plan for carrying out your desire and begin at once, whether you ready or not,
to put this plan into action.

Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything.

A goal is a dream with a deadline.

No one is ready for a thing until he believes he can acquire it.

Napoleon Hill, Think and Grow Rich Any ideas, plan, or purpose may be placed in the mind through repetition of thought.

There are no Failures in Competitive Swimming, Just Different Levels of Achievement.

More gold has been mined from the thoughts of men than has been taken from the earth.

Every adversity, every failure, every heartache carries with it the seed on an equal or greater benefit.

Monday, July 14, 2008

"Do not be too timid or squeamish about your actions.
All life is an experiment."
Ralph Waldo Emerson


This was fun. 26 miles of all out sprint with yourseft or with a team. I teamed up with Todd we did this race together last year. Our goal was to beat our time from last year and we did by two min. it was fast, windy, rained and man it was fun.

I have to say great job to
My sister Bethanne
To Lisa R.
and to the Great Uncle Todd!


You all did awesome!