Thursday, December 31, 2009

~Steve Prefontaine ~

Great Quotes from a Great Runner.

"Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative."

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself."

"To give anything less than your best is to sacrifice the Gift."

"I don't just go out there and run. I like to give people watching something exciting."

"Something inside of me just said 'Hey, wait a minute, I want to beat him,' and I just took off."

"What I want is to be number one."

"Somebody may beat me, but they are going to have to bleed to do it."

"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."

"How does a kid from Coos Bay, with one leg longer than the other win races? All my life people have been telling me, 'You're too small Pre', 'You're not fast enough Pre', 'Give up your foolish dream Steve'. But they forgot something, I HAVE TO WIN."

"A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding."

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

I love it!

Ran 4 this am
90 min. of Pilates
Ran 4 this pm
Happy New Year Sunshine's Remember your goals ~"You are what you train to be!"!

Wednesday, December 30, 2009

Training started this week for Oshkosh Half Marathon April 18th

Monday ~ Endurance 3 mile workout

Ran 4 miles at a 9:27
45 min. Pilates

5 mile Tempo run~Pilates with weights and ball

Have a great training day!

Tuesday, December 29, 2009


Schedule for 2010 so far~

6 Half Marathons
~ Oshkosh ~ April
~ La Crosse ~May
~ Madison ~May
~ GreenBay~May
~Chicago half ~August
~ Madison Mini ~August

2 Half Ironmans

a. TBA
b. TBA

1 Full Marathon oh wait maybe 2????

a. Chicago

Bike race
~ BP Time Trial

5k's and 10k

Midwest Security 5K Family Run/Walk
Sunday April ? Onalaska

River to Ridge 5 Miles
Saturday, May 15, La Crosse, W

Sparta Stampede 5 and 2 Mile
Saturday, June 12, Sparta, WI

Slice of Life 5K

Saturday, June 26, La Crescent, MN

Chileda Classic 5K & 10K

Saturday, July 3, La Crosse, WI

Trempealeau Catfish Days 5K and 10K

Sunday, July 11, Trempealeau, WI

Morris Challenge ~
Holmen Kornfest 10K
Saturday, August 21, Holmen, WI

Central Alumni Association 5K

Saturday, August 19, La Crosse, WI

Run to the Edge 5K

Saturday, September 18, La Crescent, MN

YMCA Maple Leaf Half Marathon & 5 Mile
Saturday, September 25, La Crosse, WI

Great Pumpkin Chase 5K (Trails)
Saturday, October ??, La Crosse, WI

Rails To Trails Marathon and Half Marathon
Saturday, November 7, Norwalk, WI (This could be a maybe just depends) LOL

Triathlons? TBA

Now if my husband reads this I'm in trouble "Just Kidding"

Sunday, November 29, 2009

Wait I have to say I hope everyone had a wonderful Thanksgiving!
OK back at it as of tomorrow!

Saturday, October 03, 2009

Hello Sunshine's
Training has been going wonderful now My new goal/challenge is to get down to my normal weight ~and getting back into my normal clothes it has been really, really fun! My final weight was 184.6 and now 10 weeks later my weight is 147 I've been eating really good, writing everything down, drinking 80oz of water a day, staying within 1300 cal. Working out 6 days a week and doing Pilates My next goal will be the Chicago Marathon I will be signing up as soon as it opens.

More to come in the next few day's!
Remember if you are trying to lose weight do it right~ eat healthy write it down, exercise everyday include one day of Pilates or Yoga, and stay positive.
"You can do anything you put your mind to!"

Tuesday, September 15, 2009

This was put together fast so if you find mistakes that's how it is!

My Ironman experience~

It really set in that I was going to do the Ironman 3 days after Korbin was born. My body has changed for the best to have a baby but for the worst to do an Ironman. I told myself if everything went good after having him I would do it. 3 days after I had him I was on my bike I could only ride 12 miles and man did that kill me my heart rate was sky high.

I started running with Lisa and Theresa they really helped me keep it together just because I couldn’t run as fast or as far as I could before Korbin they mentally help me prepare for this. I tried and run through HF with Lisa I thought I was going to pass out however Lisa stayed with me the whole time she didn’t’ make me feel like I was slowing her or her training down~ I would ran with Theresa and Lisa for the next couple weeks only about 5 miles because I had to stop so many times to go to the bathroom or my heart rate was up to much I needed to bring it down again they would slow down with me and pick it up as much as I could. I really thank them for all their help. Plus it really got me back in some sort of shape again.

Our Half Marathon~

Lisa, Theresa, Kathy, Michelle and I went and did a half marathon 2 weeks prior to IM we told each other we would all stay together no matter what ~Michelle Lamore really had a hard time run/walking 13.1 miles however we did what we all said we would do which is stayed together; we finished our half at around 3:10:?? It was one of the greatest times I have had in my running races… I decided at that time I would dedicate my 6th IM to Michelle with everything she’s been through fighting Cancer, keeping her family as positive as she can and then watching her finish that Half Marathon even though she was suffering she was going to finish it.

Some of you may know that Michelle signed up for IM this year but couldn’t do it because of her transplant only 4 months ago plus she wouldn’t be strong enough to train for the IM before her transplant however mentally she would be able to do the IM Michelle reminds me of myself she is a fighter!

On the way down to Madison~

~Thursday was here and it was time to head down to the Ironman we left around 12:30 Blane and baby Korbin were ready for a weekend of fun~ we get to Madison time to get registered the line wasn’t that long however Korbin was crabby he was hungry and we left his bottle in the car, Blane ran to the car to get it I preceded to jump in line with a crying baby, everyone knew we were there. People around me were trying to calm him down, but it all changed when they found out he was mine and he’s only 6 weeks 5 days old and they couldn’t believe it. I heard “You’re doing Ironman that is Crazy or I would hear that is unbelievable, Are you ready?”! I said to them “When you put your mind to do something you will achieve it”

~Friday morning I head down to meet with Ron and others for a swim, I figured it was my 5th mile for the year of swimming “not good IM training” however the swim went great! Then some of us went for a bike ride after our swim and thank gosh we did my shifting cable was only hanging on by 2 strands so it was in the shop for a couple of hours. I called Michelle and found out she wasn’t going to be here to volunteer her daughter was sick (she didn’t know I was going to dedicate this IM to her) so I told her that I was dedicating this IM to her and no matter how bad I hurt I will not quit, I would keep her in mind all day I told her I’m going to finish this for her I knew this was going to be a very hard IM with the training I didn’t have. Michelle couldn’t believe it she started to cry I told her I will give her my finisher’s shirt and my metal when I was done. I told also told here I would wave as I came in just watch for me on her computer, I knew I would be close to 10:00 before I would be done.

~Saturday day to stay off your feet “Yea Right” bring bags to the drop off site, take bike down, go get lunch yada, yada, yada….I went back to Blane’s mom and dad’s house thinking I could take a nap before the big day but that didn’t happen I didn’t see Korbin all day I needed to spend some time with him. I then had to get my special need bags together check to make sure I have everything 2 to 3 times then off to bed. Korbin woke up 2 times during the night my wonderful husband got up with him so I could try and sleep.

~Sunday My alarm goes off at 3:30 am I’m up getting something to eat mentally preparing myself for the day, texting everyone letting them know they were going to be Ironman’s and be safe I also text Michelle letting her know our race was going to start in 3 hours ~ 4:45 were off to the IM I feel the butterflies in my tummy I can’t wait to get started. I headed down to my bike and there’s Lisa and Theresa ready to take photos and give me words of encouragement it was awesome!. Ron had pumped up my tires, I put everything on my bike and checked my other bags everything was great. We sat around talked watched people as they were getting ready for their big day then it came time to put on my wet suit (now I need to remind you I have 16 extra pounds on me putting on a wet suit that fit perfect last year was going to be a challenge pulling and squishing everything in and you know what I mean) so much fun I should have purchased a whole can of pam and used it hehehe…

~off to the water

I give hugs to my friends and a big hug and kiss to Blane I let him know I love him and I will see him in a bit ~as we walk down I see a ton of friends give hugs to them and walked down with Ron, we see Dan, Jenny, Craig and Taylor we say a word of prayer and off we went. This is the first time I wasn’t in the water for more then 10 min. before the cannon goes off we finally get in I was trying to get to where I normally start I couldn’t get there fast enough and I hear Mike say 1 min to go time I’m trying to warm up and my wet suit is getting tighter my heart rate is going up them all the sudden the cannon goes off oh shyt here we go I think to myself, as I started I couldn’t get it together I was taking in water, hyperventilating and getting hit by some of my new friends, friends that I was going to spend the rest of the day with. I finally gave in I found someone in a kayak and hold on to it my heart rate was 192 “wowza” I have never felt like that, I felt like I was going to drowned in my wet suit, the man in the kayak said are you ok?, you can stay on here as long as you need to, remember you trained for this I said to him “I had a baby 7 weeks ago and I didn’t train like I should have” as I watched everyone go by I thought to myself you know what you are doing, you’ve trained people to swim, you’ve helped others in this situation now let go and get it together so that’s what I did by the first turn I got it together thank gosh! I get out of the water and I didn’t even want to see my time. I start to run to the wet suit volunteers I get it off my shoulders and he couldn’t get the rest of the way it was so funny and then finally it comes off “man oh man” I’m sure that was a sight to see. I was off and running again to T1 I get my bag and change (now you don’t even want to hear about that but I have to say thank gosh for volunteers)! I’m changed I run out I have to go to the awesome outside potties when I opened the door there was a guy going potty nice sight that was “NOT” “I was thinking Sweet Jesus lock that door duh” off to my bike I hear so many people yelling my name I’m running with my bike jump on now I’m on to my way to a fun filled 112 mile bike ride with all my new training friends. I’m feeling really good until mile 32 I go down a hill, up a hill and my tire makes this terrible noise I look down it’s not flat, my break is not touching the tire what the hell is it I think to myself? I pulled over by this time the wheel wouldn’t turn I take it off and here comes a sweet IM official, he asked if I was ok I said yes but I wasn’t sure about my bike I said I wasn’t sure what was going on with it and he said it must be the barring’s I can’t let you ride it it’s unsafe ~ he did say something about calling support however they were backed up. I said I have to finish I was dedicating this IM to a friend that’s had Cancer and couldn’t do this race which she signed up for I asked him to please let me ride down the next hill and see if it would work I prayed that it would over and over as I was riding down guess what it did T.G. I get to the top of the hill and there was my aunt and uncle I have to say what a great site that was. To make a long story short on the rest of my bike I have never cramped up so much my quads were on fire my calves were also on fire and I had to get off my bike because it wouldn’t stop cramping ~ my tummy was feeling crappy but I was going to finish this ride no matter what! I get into town and into T2 for my running clothes there is Maggie F. was she grabs my bag and helps me out I have to say what a great women she dumps it out and helps me she really kept me calm and in control. I thank her for that! Out the door I go to the bathroom again however I did open the door very slowly just incase….. I see Lisa and Theresa again it was so nice to see your friends and family supporting you, I started to jog but then remembered I just had a baby 7 weeks ago and if I run I’m going to pee my paints because of the pressure of having a baby (if that was to much info. Sorry that’s just how it is) so I knew I was going to have to power walk the whole marathon and that’s what I did I shared my gummy bears with people, ate a cheese burger my hubby gave to me at mile 12, I talked with all different people I really tried to make it as fun as I could finally to mile 20 my husband was waiting for me with Larry S. it was great he walked with me the last 6 miles it was the greatest experience ever I loved it. As I came down the shoot to hear Danniela Neher you are an Ironman it was sad that Landen couldn’t run with me but then it made me happy because I knew I wasn’t just doing this race for me I was doing it for Michelle to as I came in I waved to Michelle I was hoping she was watching me. Then I see my family and my friends waiting for me they were ready to put my metal on and give me hugs, I made it! I would have to say out of all 6th of my Ironman’s I have done that was for sure the toughest one I wonder if it was the lack of training or if it was having a baby 7 weeks ago? I have to say during the whole race I thought about Michelle all her pain and struggles and how much she wanted to do this race it really helped me get through it.

Always remember “If you put your mind to it you will achieve anything and I mean anything!”

I really want to thank everyone for your support, understanding, friendship and help with everything! A huge hug and thanks to Arne my guardian angle at all times!

Happy Recovery Sunshine’s

If your wondering what my next goal is you will have to wait and see! :~O

Tuesday, August 25, 2009

Hint, Hint!

Post-Workout Fuel You Need
By Sarah Bowen Shea
Runner's World

When ultrarunner Ronda Sundermeier started feeling sluggish during her usual tempo runs, she wasn't sure what was wrong — she hadn't changed her training. Then she met a nutritionist, who spotted the problem: Sundermeier wasn't eating enough postworkout for her body to recover.

So she started drinking a carb-and-protein recovery shake immediately after her run, and then made sure to sit down to a full meal within 45 minutes. "The results were phenomenal," Sundermeier says. "Suddenly, I felt like I was on fire during the hardest parts of my workouts."

Most runners know that they need to eat a combination of healthy carbs and protein soon after a workout. But Sundermeier's experience proves that there are different kinds of postrun scenarios, each with its own nutritional challenges and requirements. After all, an easy evening three-miler doesn't require the same refueling strategy as a tough 14-mile tempo run. "Your body needs nutrients to build muscle and gain fitness, but it's not always clear when, what, and how much you should eat," says Deborah Shulman, Ph.D., a sports nutritionist in Colorado.

The right meal at the right time makes a big difference. After revamping her nutrition, Sundermeier broke the course record at the Grand Teton 100-Mile Ultramarathon. Here's how to tailor your meals for five common postrun situations.

Postrun: You're starving after a three-miler.

Eat This: After an easy, short run, you haven't burned a ton of calories or worked your muscles extremely hard, so usually there's no need to eat much. "But if you're really hungry," says Shulman, "it's a signal your carbohydrate levels are low and you started the run depleted." To satisfy your belly without going overboard on calories, Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association, suggests high-fiber foods. Many studies, including a large review done by researchers at Tufts University, have shown fiber helps people feel fuller and more satisfied. "Try a whole-wheat bagel or a handful of dried figs," she says. Stomach still growling? Eat a little bit of fat, like a few nuts or an egg, to satisfy your appetite, says Molly Kimball, R.D., a sports dietitian at the Elmwood Fitness Center in New Orleans.

Postrun: After a 45-minute run, you're short on time.

Eat This: For many runners, this type of workout is the backbone of their training, especially on time-crunched weekdays. For runs less than 60 minutes, don't worry about getting exactly the right ratio of carbs-to-protein postrun; rather, focus on eating foods that contain both. "It's when you run over an hour that the carbs-to-protein ratio becomes more important," says Jamieson-Petonic. Just aim for healthy choices. If you run in the morning, freeze a fruit and yogurt smoothie the night before and take it out to defrost before your run. If you're a noontime runner, pack a hummus and veggie pita sandwich to eat after you get back to your desk. Need a quick dinner after an evening run? Keep your freezer stocked with single, frozen chicken breasts or salmon fillets and pair with fast-cooking brown rice and steamed asparagus.

Postrun: You ran long and hard, and you're tired.

Eat This: When you run longer than an hour, you need to focus on refueling — and fast. "There's a 30-minute window where the body is very receptive to getting carbs back into the muscles," says Shulman. To know your carb needs, divide your weight in half. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes. Try energy bars or sports drinks because they're quickly absorbed. Getting some protein, too, will kick-start muscle repair. Within an hour of that snack, eat a full meal, ideally in a 4:1 carbs-to-protein ratio. According to a 2006 study in Medicine and Science in Sports and Exercise, eating carbs and protein together increases glycogen levels more than eating just carbs. Try a bean burrito or pasta with meat sauce to give your body the nutrients it needs, says Shulman.

Postrun: You feel queasy.

Eat This: If your stomach feels upset after a run, it's likely telling you it's been stressed out — either by dehydration, too many gels, or from working hard to get fuel into your system. Even though you might not feel like eating, doing so will help reduce that unsettled feeling and speed recovery. Skip energy gels and chews, which are digested very quickly, says Shulman, and "choose something that takes longer to break down, such as a banana or crackers and cheese — they'll stay in the stomach longer, protecting the lining from acid and helping override that queasy feeling." Other ideas? Jamieson-Petonic suggests ginger tea with sugar, while Kimball likes bland, easily digestible carbs, such as Cream of Wheat.

Postrun: You ran at night, and bedtime looms.

Eat This: Since you'll be going to bed soon, you don't want to eat too much. Doing so regularly could lead to indigestion — and weight gain. One way to prevent overeating after a late run is to "have your last real meal about two hours before your run," says Shulman. After your workout, you won't be superhungry and can refuel with something easy to digest. Jamieson-Petonic suggests sticking with a mix of carbs and protein, like graham crackers with peanut butter and a bowl of berries. Not only will it take the edge off if you're a little hungry, but "the carbs will replenish glycogen stores overnight and the protein will start healing your muscles," says Jamieson-Petonic, so you'll be ready to run again the next day.

Train for an Ironman Mentality


In the final weeks before an Ironman, athletes begin to decrease training volume, add pre-race segments to workouts, and consume fuels to fill muscles with glycogen.

Decreasing training volume frees up time normally spent doing physical training. While this extra time is good for your body, it can be tough on your head.

Sometimes the mind strays toward thoughts of uncertainty. This thinking may include doubts about preparation, the amount of money spent on the sport, the time sacrificed to training, and the simple uncertainty that surrounds a pending race day. These thoughts can conjure up overall feelings of self-doubt, fear, anxiety and pressure.

For athletes, patterns of thought and self-talk are major influences on performance. Negative patterns can defeat an otherwise physically prepared athlete. The patterns that begin in the days prior to race day are typically repeated during the race. A race is easily ruined if these patterns are self-defeating.

The good news is you can change negative thought patterns and improve your mental game. Top athletes continuously work on mental toughness--and you should too. This column covers three tools to help you improve your mental assets. Think of it as training your brain to complement your physical training. While the column is focused on mental toughness in training and racing, these tools are directly applicable as life skills.


Take notice of your self-talk when you begin to feel the mental and physical strain of self-doubt, fear, anxiety and pressure. Recognizing the thoughts that drive these negative feelings is a critical first step toward eliminating them.

Below are a few examples of self-talk that drive strong, negative emotions just prior to and during a race:
* The swim course looks really, really long. I can't swim that far.
* What if I have stomach problems? What if I can't keep food or fluids down? My day is ruined.
* What was I thinking, I'm no athlete. I'm not an Ironman/Ironwoman.
* I should have done more training to prepare for this. I didn't do enough.

Once you take notice of self-talk that makes you feel bad, ask yourself if those doubting, self-defeating statements are really true. Are they exaggerations or are the statements just plain false?

Can you replace negative self-talk with positive self-talk?

For example:
* The course looks long due to the situation. Something like an optical illusion. I've swum this distance before, in training and in previous races. I know I can do it. I will be fine.
* If I have nutritional problems, I will adjust. Everyone has tough challenges on race day; I am no different.
* I am an athlete and I've done the work to get here. I deserve to be an Ironman/Ironwoman as much as anyone else. Why not me?
* I did the best training I could manage, given my other commitments. I know others train more and some train less. The best times are not always achieved by the athletes who trained the most. Athletes must be smart about training and racing. I am smart.

Do Something About the Here and Now

Many mental meltdowns are due to thoughts and worries about something that has already happened or something you fear is about to happen.

In the case of things that have already happened, you must tell yourself nothing can be done about the past. Take the past and learn from it in order not to repeat the same mistakes in the future. Continually learning from past mistakes and making changes that improve your chances of future success is how you gain mental strength. Like physical training, mental training is a continuous improvement process and not a one-step-to-success program.

As for worrying about the future, the big question is: what actions can you take right here, right now that will have the biggest chance of positively affecting your future?

For example, some athletes worry about the training that other people have completed. Remember, on race day there is only one athlete's training that you can influence--your own. You can do little to nothing about the consequences of someone else's training. When you begin to worry about the past, recognize this self-defeating problem and bring yourself into the present.

Ask yourself "What do I have control over, here and now? What can I do to help me get closer to my goal?

During the swim, set goals of reaching individual buoys, perhaps doing it while overtaking at least one person or remaining in the draft of the fast swimmer ahead of you. When you reach that buoy, set a similar goal for the next one. On the bike, set goals to reach objects in the distance without dropping below a certain speed.

By breaking the race down into smaller segments, you can experience success every few minutes. These small successes are forms of self-reinforcement and can add up to a successful race day.

Keep the End in Mind

When you are evaluating the options of what to do in the here and now, keep the end goal stored in the back of your mind. This will help you make the best decision in the moment of battle.

For example, if you happen to drop your hydration bottle during the race, you might be tempted to keep going and not stop to pick it up. You reason that not stopping will keep your average speed high during the bike portion.

If you get behind in nutrition or hydration later in the race, however, you may be forced to slow down or stop for a while in order to recover. Taking a short-term action that negatively affects your overall goal is not a wise choice. Before taking action here and now, consider any potential negative consequences to your end goal.

Problem Solvers

These three tips are merely a start on mental-toughness training. The best athletes have multiple mental skills in their toolboxes. They are constantly improving on those tools while adding new ones. They view themselves as top problem solvers and love the process of overcoming potential performance obstacles by just thinking them through.

If you welcome the challenge of overcoming obstacles, you have an edge on athletes who fear problems.

Everyone is doing the physical training to complete an Ironman, not everyone does the mental training. It's a long race to be alone with yourself. Train your brain to tackle problems head on and focus on moving forward to your goal.

Just a little info. if your thinking of doing IM Louisville

11 Keys to a Successful Ford Ironman Louisville

While no one has all of the answers, here is a quick review of the top questions from Endurance Nation about racing the Ford Ironman Louisville, as answered by our coaches and the 30-plus team members who have already raced it.

In addition to these race specific tips, don't forget to download our free race execution guide, downloaded by over 3,000 Ironman athletes, to help you manage the overall picture of racing. Travel safely and best of luck on race day!

What Is the Swim Like?

Louisville has the most unique swim leg on the IM calendar. Louisville is a time trial start while every other North American Ironman is a wave start. The start order is "first come, first served," and the countdown for the swim cutoff begins when the last person gets in the water.

This is how it works out on race day:

  • Set up your transition and then walk about a half-mile upriver to a small park/dock to get in line. Your position in line is your starting position. The earlier you get in line, the closer you are to the front, the closer to 7 a.m. you get in the water and the more time (see swim cutoff note above) you have to complete the swim.

  • At 7 a.m. the first age-grouper gets in the water and the organizers do their best to start the next and the next and the next in one- to two-second intervals. You can do the math, but in 2007 it took them about 37 minutes to get everyone in the water. In 2008 it took 45 minutes. If you are in danger of not making the swim cutoff, it behooves you to get in line very, very early.

  • You will swim upriver, but between an island and the mainland, so there is very little current (if any) here. You'll swim past the end of the island a few hundred meters, make a left and a left again into the current, and then swim downriver to the swim exit and transition area.

It's funky, but if you look at the historical swim times from the event you'll see that they look to be on par with every other Ironman swim. More importantly, everyone has to do it so it's not a big deal.

What Is the Transition Like?

Very simple. You'll run up a boat ramp, through the changing tents and out to your bike on the grass. You'll enter the bike course on a wide sidewalk or directly onto the road. In other words, the transition is simple and straight forward.

What Is the Bike Course Like?

The Ironman Louisville bike course is "fair," in that you're not struggling to survive against a wicked hilly course stacked with long climbs, longer descents, mind-numbing flats or other variables.

It's just...a bike ride with some flats, some hills (but nothing crazy) and some downhills (but nothing scary). It has a little bit of everything: flat along the river, rolling hills in the horse country, tons of spectators through Lagrange, flat to generally downhill and fast back to transition.

You start flat along the river to either a short climb into Prospect or mostly flat through Prospect. We say "either" because the exact routing of the course through this section depends on the status of a bridge repair (refer to the official Athletes Guide for complete details).

Once through Prospect the course is rolling to the start of the out-and-back. In the center of the out-and-back is a creek surrounded by low ground, so it's generally downhill, across the creek, uphill, flat, flip it and return.

The bridge across the creek is at the very bottom of the hill, so you'll have a good bit of speed as you approach it. And, of course, the bridge has a rough seam on the right side that is known to launch bottles and other gear. Hit the bridge towards the center and you'll be fine.

Once you've completed the out and back, you turn right and carry on to the start of a counterclockwise loop that you do twice. The loop has a little bit of everything, but nothing too crazy or anything to be overly concerned about. At the end of the second loop you continue straight, generally downhill and flat back to Louisville without doing the out-and-back. Yep, you only do it once, on your way out to the loop.

That's it, pretty straight forward. If you are looking for some extra credit information, please read our Climbing Smart on Race Day article.

What Is the Run Like?

The run course is more or less a dead flat out-and-back, with just enough slight turns that you don't see miles and miles into the distance. The only "hills" are a climb just past the top of a bridge over the Ohio River and almost into Indiana, before flipping it and coming back (you only do this Ohio bridge thing once, at the start of the first lap). There is also a short rise after a dive under an overhead train bridge.

As you head back towards the end of the first lap, you'll make a quick jog left, then right, running maddeningly close to the finishing chute before flipping a u-turn and heading back out for lap two—so tough!

What Can My Family Do on Race Day?

If they want to see you on the bike, the town of Lagrange puts on a neat family festival they can attend while they wait for you to come through town twice on the loop. If they want to stay in Louisville while you ride, downtown Louisville—and especially Fourth Street Live—offers a range of activities.

In fact, if you look at the course maps, you'll see that a good portion of the area along the river between the finish and transition area is grass, featuring a large park, a playground and other options for staying busy. Just make sure the family is prepared for a long day in the heat (see below).

I've Heard the Finish Line Is Very Unique...

Yep! Picture your typical urban downtown with high rises on either side of the street. Now put a class ceiling, about three stories up, over about two to three blocks of the main street. Fill this covered area with bars and restaurants and include an overhead crosswalk to a food court, and now put the finish of an Ironman right there in the middle of it all! Very cool, very unique.

What's the Biggest Mistake I Can Make?

Without a doubt, don't overcook on the bike, especially on the hills. We highly recommend you commit yourself to "Just Riding Along" for the first 90 to 120 minutes, ignoring the others around you. Specifically, you need to stay on top of your hydration, making sure you take in enough fluid through the heat and all of the terrain changes. Pay attention and drink!

Also, the last 20 miles of the bike course are pretty fast, and you want to be able to take advantage of that by not being That Guy. You know, the one who is too shelled from having drilled himself for 90 miles and is now relegated to the hoods for 20 miles thinking about how in the world can he possibly run a marathon in this heat with these legs.

In other words, it pays to be smart so you can finish fast and confidently instead of slowly and terrified of the run.

What Is the Temperature Like on Race Day?

Bad news? It's gonna be hot. Hot and humid. Good news? You know it's going to be hot and humid—it's Kentucky in August! Trust us, that piece of mind versus the unknown of other races (such as IMCDA, IMUSA, or IMWI) is actually very valuable. Pretty much everyone in the U.S. should have plenty of time to train in the heat before the event, so the temperature is usually not the problem that it sometimes is at other, less weather-consistent races.

What's Your Top Swim Tip?

Only go as fast as your ability to maintain good form. If your form begins to go because you are tired or working too hard, just slow down. It's a long day, so don't sweat two to three minutes on the swim. Don't try to get all Ricky Racer with drafting and current strategy—swim your swim and you'll be fine!

What's Your Top Bike Tip?

You're basically warming up until about mile 40 of the bike (don't worry, the hammerheads will come back to you or you'll see them on the run). After that, ride steady and stay on top of your nutrition.

What's Your Top Run Tip?

Run very easy for the first 6 miles, then settle into your pace, preparing for the real race that starts at mile 18. At mile 18, put your head down and get it done. Count the number of people you're passing and keep your head in the game. You can do anything for 8 miles!

Endurance Nation is the world's only 400 person long-course triathlon team, with 25 to 35 athletes in every U.S. Ironman this season. Download the Endurance Nation Ironman Race Kit, FREE! The Kit includes: The Four Keys to Ironman Execution eBook, 6 x 30-minute preview videos of our Ironman Course Talks, and the Ironman Transition Training Plan eBook, a comprehensive guide for the "what now" questions rattling around in your head post race! The kit is our gift to you, as a demonstration of our commitment to changing the Ironman training, racing, and coaching game!

Monday, August 24, 2009


Three days: 10,000 signatures

Dear Danniela,

Three days to add 10,000 signatures, will you add your name?

Sign the Declaration

Last month when I started the Tour de France, I asked you to join me in signing the World Cancer Declaration. The response has been staggering —more than 100,000 of us have added our names to this urgent global push to fight cancer.

In three days, the LIVESTRONG Global Cancer Summit here in Dublin will come to a close. It’s an incredibly rare opportunity to urge some of the most powerful people in the world to commit the time, energy and resources needed to make a world without cancer a reality. And we can do just that if we add 10,000 more signatures to the Declaration before the Summit ends on Wednesday.

Will you sign the Declaration and then ask your friends and family to help us add 10,000 commitments by Wednesday night? It only takes a moment and every name counts:

Cancer affects all of us. By 2010, cancer is projected to become the leading cause of death worldwide, yet the fight against cancer lacks urgency and focus. That is why we must take matters into our own hands and force cancer onto the global agenda.

The LIVESTRONG Global Cancer Summit in Dublin will do just that by bringing governments, communities and survivors from all over the world together pushing for new commitments to stem the growing impact of cancer around the globe. Closing this commitment gap is a critical step towards a world without cancer.

We have just three more days to make the World Cancer Declaration as powerful as possible. Every additional name we add will lend weight to our cause; every single new voice adds urgency to our fight. I know we can reach our goal if each and every one of us signs the Declaration and asks someone close to us to add their name too.

Will you sign the Declaration and also ask a friend or family member to join us before Wednesday night? It only takes a moment and will make a big difference:


Lance and the LIVESTRONG Action Team

P.S. From August 24–26, individuals from all parts of the world are uniting in Dublin, Ireland, for one goal—a world without cancer.
Visit our blog for the latest updates from the LIVESTRONG Global Cancer Summit.

Saturday, August 22, 2009

Baby Korbin, so very cute!
IM in 21 days!
Feeling great on my bike, swam the lake that felt great and my run will be a run/walk!

Thursday, August 13, 2009

I will be watching this everyday until Ironman! I love it :)

Wednesday, August 12, 2009

How has my Ironman training been going? After 16 days after having a baby I feel great
~ I've been running 3 to 5 miles everyday and on my bike about 30 miles everyother day.

Today I road 40 miles if took me 2 hours and 10 min. and that 's with 1 large hill.
I'll start to swim next week I haven't swam for months it should be interesting, I don't even know if my wet suit will fit me yet! It was funny I thought OK I will try my cycling shorts on see if they fit after jumping off the toilet I was able to get them up LOL! "Just Kidding".

I'm still 25 pounds over my normal weight I have to say it's really hard you think ok I've had the baby and now I should be where I was before however, as you all know it's not like that! I just have to keep working at it!

Keep training ~ Keep strong mind and body!

Ironman WI is only 32 day away!

This quote that I read today is on my mind...

"The mind is primary. Physical training is easy, especially if you only do what you already do well. Psychological training is hard. If sport performance is 90% mental - as most people insist - and aren't training your mind in concert with your body you are wasting time. UnBLANK your head and physical performance increases instantly." - Mark Twight~ I had to change it a little

Monday, August 03, 2009

1 week old

This past week has went by so fast "wowza". Baby Korbin is doing wonderful, he's up every 2 to 3 hours and sleeps normal we are very lucky with our little bundle of joy.

Training that has been so very hard only because I think back to how fast and how far I could bike and run before. That's when I have to remember that I had a baby only a week ago and so many women out there that couldn't do that, so take it slow.

I ran in H.F the other day with a Lisa it was a run that turned into a run/walk I thought everything was going to fall out "in a nice way I can say that :)"I knew the run was going to be hard but not that hard :O ~ However it was great she stayed with me the whole time we talked and she didn't say anything that would make me feel like I was slowing her down. Thank You Lisa for that! It was funny I've been training Lisa for the past two years and the role was on her feet working with me to get back to where I was.... :)

I biked my first 30 miles yesterday; I felt great well not to great when I was going up M after doing MM however I made it and flew down yy like I love to do came back home did some weights and stretched.

Today was an hour of Pilates and 20 mile bike

Train smart Sunshine's

Friday, July 31, 2009

The Last 5 Days

Have been wonderful! I've been feeling great, Korbin is gaining weight, sleeping, eating and getting his diaper changed all the time so very normal. Sleep at night were up every 2 to 3 hours not to bad at all.
I've been on my bike 3 times and it's so very frustrating how slow I've gotten man oh man I know your thinking you just had a baby what the heck! If you've been reading my blog for the past few years you know me by now that's how I am!

The biggest thing I still have to pay attention to is my heart rate because I have to watch the blood volume I'm pumping threw my heart otherwise I will have trouble with bleeding which I don't want a set back!

Happy Training Sunshine's

Thursday, July 30, 2009

Whoooohooo it's a Baby Boy!

Make a long story short! My Sisters favorite wards!

Saturday Blane and I went for a walk we made it about a mile ~then I had to stop and tell him we’ve got to go home I think my water is breaking so it was a slow walk home. When we got home I called one of my friends and she told me to go in, so we got our stuff together and went to Wal-Mart to get some bars because they weren’t going to let me eat anything at the hospital ~when we walked in I had to walk out more water was coming down my leg so it was for sure my water.

Getting to Gundersen Blane dropped me off at the door I must add that was the fastest ride to Gundersen ever Blane drove so fast it was funny! I walked in and said my water broke I was very calm however Blane walked in and it was “MY WIFES WATER HAS BROKE” it was funny they said is this his first I replied with yes J we got up stairs and it was going to be a long day we were there doing nothing but walking, rocking and sitting finally they started the big P word at 7:00 we weren’t going anywhere with contractions from 7:00-12:00 however, they added more medication and around 1:00 I was on “fire” every 40 sec a contraction would start ~ I was asking for pain medication trying to keep it together and around 3:00 am it was time to get the epidural the doctor came in with a huge yawn (“what an idiot in a nice polite way”) The epidural went so very, very BAD!!! The doc put it into my vain or vassal instead of my spine yep so I was starting to pass out they were getting ready for me to have a Cardiac Arrest or have a seizure Blane stayed really calm and thank gosh he did I could since something was wrong but I wasn’t sure what it was around 4am the doctor said we can’t give her another one until 6am I remember her saying that and there was no way our little bundle of joy was going to be in my tummy that long he was going to be delivered. I did ask for more medication because I could feel everything I mean everything! When we were having contractions I remember watching the clock and 30 -45 seconds lasted forever! Before the doctor gave me more meds she said lets check you out and see where you’re at my cervix wasn’t 100 percent so the doc said when you have another contraction I will hold back part of your cervix and lets have this baby. Around 5:00 we were ready to push at 5:05 we started pushing I remember telling my doctors tell me what to do and I will do it! At 5:18 we had him thank gosh, I was done! They put Korbin on my tummy what a beautiful little boy we had made, we are so very lucky! The rest of the day I had the worst headache ever!

Ok if this doesn’t make sense sorry I just did this as quickly as I could have a wonderful day Sunshine’s

Friday, July 24, 2009

Today Over Due and I just love it!

Today was an nice and easy 2 mile walk by my house and nothing. The Little baby hasn't been moving to much today. So I just watched the Tour and now going to West Salem.

I have to say about the Tour ~I can’t wait for tomorrow stage 20 Mont Ventoux this is going to be technically challenging for all the riders I can’t wait to see what Lance Armstrong has in him? It’s going to be an awesome race! Now just watch I will have the baby during this race because I really want to watch it! However, I sure wouldn't complain at all if we did have the little bundle of joy during the tour it will keep my mind off all those awesome contractions. "Man Gundersen better have that station or we will have to wait for the last min. to go Just Kidding"!

Thursday, July 23, 2009

Today was interesting!

Went down to riverside to meet with my dad to do our 4 mile walk; I was feeling great put my running shoes on (I know they still fit) and my GPS were off. I had a few contractions but not to bad this am I didn’t tell my dad I didn’t want him to worry however, we get out to about 1.75 and I said dad do you have your phone on you? He replied yes are you ok? I said yes but we better turn around I’m having some contractions. The contractions were getting stronger and stronger and if you’ve ever had kids you know what I’m talking about ~you get to that point that you think everything’s going to fall out or you’re going to go to the bathroom NOW! I was at that point still trying to keep up with my 12-13 min. walk to get back. This is funny I was at the point where I was walking on my tip toes and back to flat walking and tip toes trying hard not to think of anything but what my dad was saying.

My dad kept talking to me and thank god he was I couldn't even think right! I just kept thinking...."My water hasn't broken", "I know my dad can run and he can run fast", "I know he has his phone on him were going to make it"! But then I starting thinking if he called 911 the La Crosse Fire Dept. would respond and that’s what I didn’t want “””NO WAY”””! Let me clarify (my husband is a La Crosse Fireman and he’s at work!) Plus I would know everyone, I do know I would be in great hands with the Fire Dept but that's not how it should go!

Every few steps dad would say are you ok? Yep! As we got around the corner almost by our cars I was thinking “THANK GOD we made it”! Got into my car headed home the contractions lightened up so I decided to finish my .50 mile and they started again! A friend of Blane’s was outside he said “WOW your due date is today” and I said and it could be today “maybe with all my contractions going on”!

I’ve been having contractions all day and feeling pretty good~ the house is clean~ baby room is ready and Landen goes to his dad’s tonight so I don’t have to worry about him, so we will see what tonight brings.

Happy Training Sunshine’s!

Due Date is Today!

Only 5 percent of women deliver their babies on their projected due date. 10 percent of first time pregnancies continue on until two weeks past the due date. 70 percent of pregnancies that go post term are actually dated incorrectly from the start. Yep that is always good to read!

Today my work out will be~
Going walking 4 miles today, ride my Trek xo (wait I can't it's at Lisa house, plus I bet I couldn't reach the handle bars on that one either) then I have to Stretch and do 300 jumping jacks (JK) :)
Oh and I can't forget watch the Tour!

"Smart Training Sunshine's"

Wednesday, July 22, 2009

Last night I was feeling the contractions really good until I fell asleep then they stopped. It's amazing how tired I get during the day~ I just keep going and going~ I'm not one to sit and do nothing however, that's when everyone says that's when the baby will come.

Yesterday I walked 4 miles with my dad, came home and finished 1 mile I had to get 5 in.

Today walking will be 2 miles just in case tonight or tomorrow I go in Man I hope so!

It's funny I was getting my bag ready to go to the hospital I put all my running stuff in it; I told my husband I was going to run home from Gundersen after the baby is born... That was funny! Like that would happen.. now if it was my bike then heck yea!

Tuesday, July 21, 2009

Still Pregnant!

Yesterday went to the doctor I'm 180 still, lots of contractions and nothing, I'm at 2cm she striped my membranes and nothing YET! I'm still walking as much as I can, keeping my heart rate at 150 not to much over that unless I'm walking up the hill by our house then were hitting 160-170 very slow that means I have to stop to get my breath. (funny)

Were doing the Mini Madison Half Marathon~
August 29th so I'm trying to follow a plan for that at a really slow.

Yesterday was a 3 mile run it turned into a 3 mile walk today is off and tomorrow is 5 miles so I will do that today just in case I go in (I hope so) I can run/walk it very slow.

I got on my bike yesterday and I couldn't even touch the handle bars it was so funny I guess that's out.

Still doing weights at home and working with the band for swimming.

We will see what September 13th will bring me!

Smart training Sunshine's and have fun while your doing it! :)

Wednesday, July 08, 2009

8 Ways to Prevent Injuries

Most of us have experienced one or more injuries in our athletic careers. While most of these setbacks sideline us for a few days or weeks, others can be career-ending. My triathlon life began when rotator cuff tendonitis abruptly ended my swimming career. This particular injury has left an indelible mark on my life.

My junior year of college was a pivotal one; I qualified for the Olympic Trials in swimming and was looking ahead to my senior year with huge anticipation. However, just weeks prior to returning for my final year at Brown, I began to experience pain in my left shoulder.

What I thought was a little problem led to four months out of the water, excruciating physical therapy, missing the Olympic Trials, and eight years later the shoulder still flares up with no warning.

This injury taught me the importance of listening to my body, not taking my health for granted, and being defensive in preventing injuries.

Fortunately, many injuries are preventable. The following list is intended to help you stay healthy through the current racing season and beyond.


Proper technique is important not only to swim more efficiently, but also to prevent injuries. I know first-hand how difficult it is to make stroke changes. I changed my stroke after 16 years as a competitive swimmer. When I was recovering from my shoulder injury, a Masters coach explained that if I still wanted to swim at age 30 (I was 23 at the time), I would have to bend my elbows more on my recovery and breathe bilaterally.

At the time, 30 seemed like ages away, but I took his advice and struggled to make the changes. Now I'm past 30, and I am happy to say that I am swimming faster now than when I was 23.

Tips to Improve Technique for Injury Prevention:

1. Will Make You a Better Swimmer">Join a Masters team. An on-deck coach can work wonders in improving your stroke.

2. Have somebody videotape your stroke. A moving image of your habits will actually help you visualize proper technique when working your way through the water.

3. Attend a swim camp or triathlon clinic.

4. Spend time alone in the pool. To better focus on technique, it is imperative to spend time at the pool without the pace clock and the competition of other swimmers. Pick a day, swim easy, and think about your stroke.

5. If you are tired or feel pain, or your stroke is falling apart, get out. Any of these three symptoms can create bad stroke habits that can eventually lead to injury.


Bike fit is important to maximize your strength and to decrease the chance of injury. I suffer severely from the Princess and the Pea syndrome; if my bike is off by just one millimeter, I will have an ache to show for it. I have been known to stop half a dozen times on a ride to adjust my saddle.

A few years ago, I spent several months toying with my position. When my stem was too long, my shoulder hurt; when my seat was too far forward, my knee hurt. I learned the value of proper fit the hard way.

Tips to Improve Bike Fit for Injury Prevention:

1. Have an expert look at your position to make sure that your stem length, crank length, seat height and seat fore/aft position are correct.

2. When you determine your optimal position, mark everything (with black electrical tape or the like), so if you take your bike apart or if something slips, you can readjust it back into its proper position.

3. Do not ignore your cleats; they too can come loose and shift, thus altering your position. Make sure the bolts are tight.


Running is the most injurious of the three sports. Running injuries are rampant, and I have certainly experienced my share. I have had the requisite stress fracture and knee aches, and several years ago I suffered from sesamoiditis (inflammation of the ball of the foot. Trust me, it hurts!).

Two of my injuries developed as a result of running in worn-out shoes. On my last orthopedic visit, I was told to change my shoes every 250 miles. That's a lot of shoes! In fact, Saucony informed me that only the Kenyans go through more shoes. Injury prevention, I responded.

Shoe and Running Tips for Injury Prevention:

1. Change your shoes often. This is not the area to be trying to cut costs. When in doubt, throw them out (or recycle them, or whatever--just don't run in them!). Unless you are running an average of 10 miles a week, six months is too long to keep a pair of shoes. Err on the side of safety and replace shoes instead of trying to squeeze extra miles out of them.

2. Keep at least two pairs of shoes in the rotation, especially if you are running several days in a row. Use your running shoes strictly for running; wearing them to the gym or to run errands will shorten their lifespan and zap their cushioning.

3. Determine what type of runner you are: neutral, pronator or supinator and find shoes that accommodate your type of running. The podiatrist at a good sports medicine clinic is an excellent resource in this regard, and might even be able to provide you with a list of specific running shoes suited to your biomechanical needs.

4. Use over-the-counter inserts for more cushioning and/or arch support.

5. Run on trails when possible. Your legs will thank you for the softer surface. Dodging rock, twigs and roots will help your dexterity.

6. If you are feeling achy, take a few days off or run in the pool.

And lastly, some general tips for injury prevention:

1. Always warm up. Prior to a workout or a race, it is crucial to ease into your effort. A warm-up helps loosen the muscles and gets rid of lactic acid left over from the last workout. A proper warm-up will diminish the chance of muscle pulls, and will also keep you stronger throughout your entire workout.

Start your workouts at a low heart rate, then gradually pick up the pace until you reach your target zone. Do not be afraid to spin easy, run for 10 to 15 minutes or jump in the water and swim a few strokes before a race. A pre-race warm-up will help you get rid of the jitters, and prepare your muscles for tough exertion.

2. Stretch regularly. The extra few minutes spent stretching will pay off in the long run. I usually stretch during or after a workout, not before. If I feel tightness during a ride, run or swim, I do not hesitate to stop and stretch out the aching limb.

3. Treat yourself to a massage. It's an expensive habit, but worth it. Plan a massage to augment key points of the season. Good times are after a hard week of training or after a grueling race. Massage greatly expedites the recovery process, and with regular stretching, it should keep you flexible and injury-free.

4. Watch for signs of over-training, a common habit among triathletes. If you find yourself sleeping poorly, not enjoying your training, having an elevated heart rate in the morning or you are constantly grumpy, chances are you are over-trained. The remedy for these symptoms is to ease back or take some time off. Every now and then, a nap is more beneficial than a workout. A particular training session will not make you better, but it could cause injury.

Train safely. Race hard. Have fun.

You need this!

Everyone looks at all the big and little gadgets its you need for Running, Triathlon or whatever activity you do but they don't know how important it is to have a road ID on you. What is it your thinking check out this site and you will see.

Again I feel everyone needs one of these Road ID's.

If your out for a short walk, long walk, run, long bike, short bike whatever it is you do outside your house you should have one of these on! You never know when it may come in handy!

Happy Training Sunshine's

Monday, July 06, 2009

What do I eat for an Half Ironman?

What do I eat the night before my half Ironmans?
  • I try to eat around 5-6:00 I always have pasta with Marinara Sauce maybe with a bread stick now I don't have a kids size either I have an adult size. Later that night I have a Banana or an apple with Peanut butter on it. I will also have my Poweraid or Accelerade

That night just to stay hydrated. I will also take 2 ~02 gold
I get to bed about 9 or 10:00

What do I eat before a Half Ironman?

I get up about 3 to 4 hours before the race I will have an apple right away; I will do 1 of 3 things for breakfast:
1. Oatmeal, brown sugar with a yogurt
2. Pancakes with a ton of syrup I don't lax here I'm going to burn it off anyways
3. Waffle with some Strawberries and syrup oh I can’t forget the whip cream

I decide which one that morning it depends how I feel however, I know I am really nervous because it's race day but I make sure to eat one of these or I will not have enough energy for my whole race.....

What do I eat during my Half Ironman!

1 hour before the race I will take 2~o2 Gold

Swim~ I always have GU with water about 30 to 45 min. before

On my bike~ My bottles are filled with a carbohydrate Accelerade or Poweraid. The solution is not too strong. I found that if I mix it to strong I won’t drink enough and then I will have troubles, it is better to be too weak than too strong. This way you will drink all of it. I usually have 3 bottles on my bike.

The first few miles of the bike I typically will start consuming fluids and I eat a half a PowerBar then when I get to about mile 35 or so I will finish the other half. Between miles 1-35 I will take a GU along with some water from an aid station maybe a banana to it just depends how I feel. I will try to get water from all the aid stations until I run out of my own Poweraid or Accelerade. I do not do to much water otherwise I will have slushy belly. A few miles before the end of the bike section I will down another GU again with some water.

During the run~ I will have a half of a Powerbar one-third and two-thirds of the way through along with some water. I have also found that it is good to have different flavors of GU on race day. For some strange reason my taste buds get unpredictable during a race. A flavor that I will totally enjoy while training sometimes becomes repulsive on race day and vice versa. I don't understand it, but I prepare for it by having different flavors with me while racing. I also alternate among gels, sports drinks; water and cola can support the carbohydrates and fluid needs during the run. Alternating cola with water can help dilute the higher carbohydrate concentration of the former. The caffeine in the cola may also stimulate your central nervous system and improve your focus and concentration during the race

During the Bike and the Run ~I ALWAYS, ALWAYS HAVE GUMMIE BEARS :)

If I know it's going to be hot I always take two or more Endurolytes before bed this helps prevent cramps in my legs I will also have some on my bike I will take 1 ever hour depending how hot it is and how much I'm sweating.

Remember ~when your racing have fun live in the moment and don't I mean don't have any negative thoughts always be positive no matter what happens even if the weather is cold or really hot!

Sunday, July 05, 2009

Happy 4th of July to everyone!
Friends, family, food and lots of Fireworks what a great time!

Yesterday workout:

55 min. 3 mile that's with walking up M as far as we could go~it's funny last year when I would run the hill it would take me 21 to 22 min to get to the top now I'm walking and not even making it half way funny! My heart rate was 140-170 when it hits 170 I have to back it off.

Road my bike trainer for a 30 min. it's so funny I'm getting so big in the belly that I can't reach my handle bars I still have my bike in an aero position so I have to hold on to the pads of the elbow pads.

Saturday, July 04, 2009

The Tour is on whoooohoooo but it really makes me want to ride my bike!

180 riders start today it will be fun to see how many finish!

Nick White has some really great info. and he still does Triathlons!

3 Essential Open-Water Survival Tips

By Nick White

Last summer, one of my athletes felt great going into the water at the start of her goal event, a half-Ironman at Buffalo Springs Lake in Lubbock, Texas, only to get stuck behind a pack of slow swimmers.

A gap formed between her group and the leaders, but by the time she fought her way into open water she didn't have the power to get across to them. And while she ended the day with a new PR, her experience in the water revealed an opportunity for even more improvement. She needed some surge power and a more aggressive outlook on swimming in the pack.

Pack swimming is a relatively infrequent experience for most athletes, and it's difficult to replicate in a pool. Sure, you can swim laps right on someone's feet or hip, but there's little that compares to being smack in the middle of a few hundred swimmers out in open water.

So, without much opportunity to practice this skill, here are some tips for staying out of trouble.

Don't Get Pushed Around at the Start

Where you stage for the swim has a lot to do with how crowded you'll be in the water. Everyone wants to start in the middle of the shoreline to have the shortest distance to first buoy, but remember that all those athletes on the sides are going to be converging in toward the middle as soon as the gun goes off.

If you're not fast enough to get out ahead of them, you'll end up in the most congested swimming environment you can imagine. For my medium-speed swimmers (the ones who are in the first half of the pack coming out of the water), I actually recommend lining up more toward the ends of the shoreline.

You'll be able to catch a draft from the pack, but you'll have fewer swimmers to one side of you, meaning you'll have room to move around slow people. Yes, you'll have a little bit farther to swim, but swimming in better conditions often leads to faster swim times anyway.

Protect Your Face

Getting kicked in the face is one of the biggest risks and fears for triathletes. To reduce this risk try swimming catch-up style when you're in the pack. Catch-up is normally a stroke drill where you leave one hand extended in front of you while the other pulls through a complete stroke.

When that hand gets back in front of you, you begin your pull with the other arm. In a tight pack environment, swimming in such a manner means that one hand is always in front of your head to intercept a swimmer's wayward foot. Once you're in clearer water you can go back to a conventional stroke.

Think Before You Surge

Accelerating in the water to pass another athlete takes a lot of energy, so make sure you're doing it for the right reason. In the middle of the pack, passing one person isn't going to take you out of the draft, but if you're in a long line of swimmers you run the risk of pulling out to the side, slowing down because of the drag and then losing your spot as you fight to get back in line.

The most important time to work hard is right at the beginning of the swim. You'll burn a lot of energy, but getting into a good position in the pack—near the outside and with a group that swims as fast or a little faster than you can—will save you energy in the long run because you'll be able to do more swimming and less battling.

Of course, to get yourself into the sweet spot within your pack of swimmers, you need the ability to surge in the water, sometimes several times, and then recover while maintaining a strong pace.

The final few weeks leading up to your event are a good time to work on this because the workouts are relatively short and fit well into most athletes' tapering programs. I like to have my athletes perform the following workout twice a week in the three to four weeks before a goal event.

Nick White's Surge-Power Workout:
Warm-up: 500 yards

Drills: 400 yards total
• 3 x 50 yards catch-up
• 3 x 50 yards kick-on-side arm out with fins
• 100 yards sighting drill

Power-interval set: 1,600 Yards
• 8 x 200 yards. Intervals 1-4 pull with paddles; 5-8 swim focusing on high elbows and catch

Sprint-interval set: 900 Yards
• 9 x 100 rotating a 50-yard sprint through the set
• Interval No. 1: 50 sprint, 50 race pace
• Interval No. 2: 25 race pace, 50 sprint, 25 race pace
• Interval No. 3: 50 race pace, 50 sprint
Repeat twice

Cool-down: 150 yards
Total: 3,550

Nick White is a Pro Coach for Carmichael Training Systems, Inc. and works with athletes of all ability levels. To find out about CTS coaching, training camps and other services, visit

Related Articles:

Start to Finish: Owning the Open Water

6 Tips to Help Transition From the Pool to Open Water

More Open Water Training Tips

Friday, July 03, 2009

Great Site

Thursday, July 02, 2009

I liked this one!

Athletes: What to Eat and When for Top Performance

Hot off the press from three prominent nutrition and exercise associations—the American Dietetic Association, American College of Sports Medicine, and Dietitians of Canada—is the 2009 Joint Position Stand on Nutrition for Athletic Performance.

While there is little earth-shattering news in this comprehensive document (available on, the authors comprehensively reviewed the research to determine which sports nutrition practices effectively enhance performance. Here are a few key points on what and when to eat to perform at your best.

1. Don't weigh yourself daily! What you weigh and how much body fat you have should not be the sole criterion for judging how well you are able to perform in sports. That is, don't think that if you get to XX percent body fat, you will run faster. For one, all techniques to measure body fat have inherent errors. (Even BodPod can underestimate percent fat by two to three percent.) Two, optimal body fat levels depend on genetics and what is optimal for your unique body. Pay more attention to how you feel and perform than to a number on the scale.

2. Protein recommendations for both endurance and strength-trained athletes range from 0.5 to 0.8 grams per pound (1.2-1.7 g/kg) body weight. For a 150-lb. athlete, this comes to about 75 to 120 g protein per day, an amount most athletes easily consume through their standard diet without the use of protein supplements or amino acid supplements. Vegetarian athletes should target ten percent more, because some plant proteins (not soy but legumes) are less well digested than animal proteins.

If you are just starting a weight-lifting program, you’ll want to target the higher protein amount. Once you have built-up your muscles, the lower end of the range is fine.

3. Athletes in power sports need to pay attention to carbohydrates, and not just protein. That's because strength training depletes muscle glycogen stores. You can deplete about 25 percent to 35 percent of total muscle glycogen stores during a single 30-second bout of resistance exercise.

4. Athletes who eat enough calories to support their athletic performance are unlikely to need vitamin supplements. But athletes who severely limit their food intake to lose weight (such as wrestlers, lightweight rowers, gymnasts), eliminate a food group (such as dairy, if they are lactose intolerant), or train indoors and get very little sunlight (skaters, gymnasts, swimmers) may require supplements.

5. If you are vegetarian, a blood donor, and or a woman with heavy menstrual periods, you should pay special attention to your iron intake. If you consume too little iron, you can easily become deficient and be unable to exercise energetically due to anemia. Because reversing iron deficiency can take three to six months, your best bet is to prevent anemia by regularly eating iron-rich foods (lean beef, chicken thighs, enriched breakfast cereals such as Wheaties and Total) and including in each meal a source of vitamin C (fruits, vegetables).

6. Eating before hard exercise, as opposed to exercising in a fasted state, has been shown to improve performance. If you choose to not eat before a hard workout, at least consume a sports drink (or some source of energy) during exercise.

7. When you exercise hard for more than one hour, target 30 to 60 grams (120 to 240 calories) of carbohydrate per hour to maintain normal blood glucose levels and enhance your stamina and enjoyment of exercise. Fueling during exercise is especially important if you have not eaten a pre-exercise snack. Popular choices include gummi candy, jelly beans, dried fruits, as well as gels and sports drinks. More research is needed to determine if choosing a sports drink with protein will enhance endurance performance.

8. For optimal recovery, an athlete who weighs about 150 pounds should target 300 to 400 calories of carbs within a half-hour after finishing a hard workout. More precisely, target 0.5-0.7 g carb/lb (1.0-1.5 g carb/kg). You then want to repeat that dose every two hours for the next four to six hours. For example, if you have done a rigorous, exhaustive morning workout and need to do another session that afternoon, you could enjoy a large banana and a vanilla yogurt as soon as tolerable post-exercise; then, two hours later, a pasta-based meal; and then, another two hours later, another snack, such as pretzels and orange juice.

9. Whether or not you urgently need to refuel depends on when you will next be exercising. While a triathlete who runs for 90 minutes in the morning needs to rapidly refuel for a three-hour cycling workout in the afternoon, the fitness exerciser who works out every other day has little need to obsess about refueling.

10. Including a little protein in the recovery meals and snacks enhances muscle repair and growth. Popular carb+protein combinations include chocolate milk, yogurt, cereal+milk, pita+hummus, beans+rice, pasta+meat sauce.

11. Muscle cramps are associated with dehydration, electrolyte deficits and fatigue. Cramps are most common in athletes who sweat profusely and are “salty sweaters.” They need more sodium than the standard recommendation of 2,400 mg/day. Losing about two pounds of sweat during a workout equates to losing about 1,000 mg sodium. (Note: eight ounces of sport drink may offer only 110 mg sodium.) Salty sweaters (as observed by a salty crust on the skin of some athletes) lose even more sodium. If that’s your case, don’t hesitate to consume salt before, during and after extended exercise. For example, enjoy broth, pretzels, cheese & crackers, pickles and other sodium-rich foods. The majority of active people can easily replace sweat losses via a normal intake of food and fluids.

Final Words of Advice

If you can make time to train, you can also make time to eat well and get the most out of your training. Optimal sports performance starts with good nutrition!

Nancy Clark MS, RD counsels casual exercisers and competitive athletes at Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her NEW 2008 Nancy Clark's Sports Nutrition Guidebook 4th Edition, and her Food Guide for Marathoners and Cyclist’s Food Guide are available via