IronSunshine

2011-04-07T19:45:00.001-05:00

April 16, 2011 Fire House 5K Ona.
Sun, May 1 La Crosse Fitness Festival,
June 5th Wis Dells???? or June 6 Minneapolis Half Marathon,
July 10 Devils lake half marathon Baraboo.
Madison Mini Aug. 20th

The Full Marathons this year!
May 29th Madtown,
Fox Cities Sept. 18th,
Twin Cities Oct.2nd, Maybe??
IMT Des Moines Marathon Oct. 16

2011-04-07T19:33:00.002-05:00

Here is the Full Marathons this year!
May 29th Madtown
Fox Cities Sept. 18th
Twin Cities Oct.2nd
IMT Des Moines Marathon Oct. 16

2011-04-07T19:18:00.000-05:00

I have to share this again! ~There is a difference between 'interest' and 'commitment'. When you're "interested" in doing something, you do it only when it's convenient. When you're "committed" to something, you accept NO EXCUSES, only results. So, here's the tough question: Are you "interested" in a healthy lifestyle? Or are you "committed" to having a healthy lifestyle?

New Races!

2011-04-07T19:11:00.002-05:00

This year has changed a ton here is some of the races I'll be doing!

Saturday, April 16, 2011 Fire House 5K

Sat, Apr. 30 Iowa Drake On the road half Marathon Des Moines, IA

Sun, May 1 La Crosse Fitness Festival La Crosse, WI

Sun, May 29 Madison Half Marathon Madison, WI

Sunday, June 6 Minneapolis Half Marathon

Saturday, July 10 Devils lake half marathon Baraboo, WI

2010-11-26T14:24:00.002-06:00

Feeling great with my pregnancy!
Only put on 11 pounds kind of funny, but what do you do? :) Just so I can keep up with my running, biking and maybe some swimming, and I feel great that's all that matters to me. :)

Have a great week training!

2010-11-26T14:20:00.002-06:00

Training for 11/20-12/5

Monday~ Cycling with 30 min. Plyos

Tuesday~ 5 miles

Wednesday~ Pilates with weights 6 miles

Thursday~ 4 miles

Friday~ Pilates with weights 3 miles

Saturday~ 9 miles

Sunday~ off Family time : )

2010-11-26T14:17:00.002-06:00

Training for 11/22-11/28
Monday Cycling

Tuesday ~5 miles

Wednesday~Pilates with weights 3 miles

Thursday ~Happy Turkey Day~ 10K race

Friday ~ 5 Miles nice and easy with Pilates

Saturday ~ 8 mile run

Sunday off or Pilates

2010-11-16T09:03:00.002-06:00

Start for the Lace up for Breast Cancer Feb. 13 Half
This week schedule is

Monday~ Cycling

Tuesday~ 5 Easy

Wednesday ~2 mile easy run with Pilates/weights

Thursday~ Pilates and 5 Temp run

Friday~ Pilates with weights and 5 Easy run

Saturday ~3 mile run Turkey Trot fun run with my friends and Family!

Sunday~ 8 long runs

So far I have put on 10 pounds prego weight! It's amazing there some people that don't gain and they don't workout and there's some people like myself that works out and still gains weight! I'm a lucky person :) LOL
But my running clothes still fit thank gosh they stretch!
"Stay positive, train right, eat right and you will feel a ton better" Give it a shot!!!

A start on my 2011 Races!

2010-11-16T09:02:00.002-06:00

2011 Race/Fun Schedule

Saturday, January 1, 2011 Polar Dash

http://www.teamortho.us/20101102288/polar-dash-2011.html

Sunday, February 13, Lace up against Breast Cancer

http://www.luabc.org/

Saturday, March 19, 2011 Get Lucky! 7K & Triple 7 (21K-Half Marathon)

http://www.teamortho.us/Get-Lucky-7K/

Saturday, April 16, 2011 Reedsburg WI Vet Fest

http://www.reedsburgvetfest.com/

Sat, Apr. 30 Iowa Drake On the road half Marathon Des Moines, IA

Sun, May 1 La Crosse Fitness Festival La Crosse, WI

Sun, May 29 Madison Half Marathon Madison, WI

Sunday, June 6 Minneapolis Half Marathon

Saturday, July 10 Devils lake half marathon Baraboo, WI

2010-11-10T10:54:00.000-06:00

Training today Pilates with a 5 mile Dreadmill run!

Pregnancy is so fun!

2010-11-06T11:24:00.002-05:00

Wow all week I have been sick feeling nauseous, put still doing 3 to 5 mile runs and Pilates.

Today got on the scale after a 6 mile run and weighted 135 how could that be man oh man were 81/2 weeks and I put on 5 pounds.

My next race will be tomorrow Half Marathon Rails to Trails it's going to be fun!

2010-11-04T15:30:00.001-05:00

If you need a cookie recipe to feed a crowd of hungry athletes here it is!

A HUGE WARNING!
Once you start you will not put them down! I thank my friend Maria from IOWA for getting me addicted to these! "Maybe in a nice positive way"

Here's a easy (well, the stirring is a little arduous) recipe that makes 10 dozen great cookies. A curiosity of the recipe is that it requires no flour at all and an oddly small amount of syrup, given the large quantities of other ingredients.

Monster Cookies
6 Eggs
2 Cups Brown Sugar
2 Cups White Sugar
1 Tbsp. Syrup
4 tsp. Baking Soda
1/2 lb. Butter, softened
1 1/2 lbs. Peanut Butter
9 Cups Oatmeal
1/2 lb. Chocolate Chips
1/2 lb. Peanut M&Ms
Mix ingredients in a large bowl in the order listed. Bake 12 minutes in a 350 degree oven. (Use two cookie sheets, starting with one sheet for 6 minutes, then rotating the sheets from lower to upper rack.) Let cool on sheet for 1 minute then transfer to cookie racks. Makes about 8 to 10 dozen, depending on size and depending if you eat all the dough like I would.

2010-11-04T15:22:00.002-05:00

My training has backed off this week. Doing that last marathon in Madison killed my IT bands so taken it easy!
However, back at it this weekend we have a half marathon Rails to Trails. Then I will take it easy for a bit I have to let my body adjust to the pregnancy. My running will still be about 20-25 miles a week.

My new goal! 40/40

2010-10-20T12:45:00.002-05:00

40 marathons by age 40. I'm 37 I have 7 under my legs.

I started this because I needed a goal and every year I do an Ironman or something crazy like that. Ironmans come and go just like everything else, then I'm looking for a new goal; as soon as I finish the event so, these next few years I'm going to be looking at "what Marathon or Marathons will I be doing" this year?.

Plus having two boys at home and looking at having another baby, I don't have the time or the money to do over priced sport any more! (Meaning it' s really gotten out of control with the entry fee, when I started doing IM they were $425.00 now $625.00 mmmmmmm). Also I can run with my kids and spend time with them too.

My next Half Marathon will be this weekend 10/24/10. My next Full Marathon will be 10/30/10 and 11/07/10 back to back weekends lets see how the body reacts to that!

Off to run 8 miles on the Dreadmill, Pilates with weights
I will keep you posted on my workouts starting today and how I feel!

Remember you are the only one who can make a change in your life start today!

2010-10-18T10:10:00.001-05:00

Top 10 Rules of Weight Loss for Runners

Unwanted weight gain can happen to even the most health-savvy women. A perfect storm of stress, eating on the go, pregnancy and age-related metabolic slowdown can gradually pile on extra pounds.

After years of self-described "insane workaholic behavior," Columbia University associate professor Jenny Davidson experienced a gradual but significant weight gain. "The next thing I knew, I was 50 pounds overweight," says Davidson. To lose weight, she skipped the fad diets and instead focused on exercise and a healthy eating plan. Her reward: She lost 80 pounds and is now an avid runner and triathlete.

Want to do something similar? You can with these 10 simple strategies.

Rule 1: Know Your Caloric Needs

To stay healthy and run well while losing weight, you must determine how many calories you need. On average, a 150-pound, 5-foot-7-inch moderately active woman in her early 30s should consume about 2,100 calories per day. To lose weight, you must reduce your total caloric intake, whether by eating less or burning calories through exercise.

Research shows you're more likely to keep the fat off if you lose it gradually, says Monique Ryan, author of Sports Nutrition for Endurance Athletes. It's best to cut no more than 200 to 300 calories per day. According to sports nutritionist Suzanne Girard Eberle, if you maintain a diet too low in calories, you may be at risk for developing the female athlete triad, which causes menstrual irregularity and poor bone health, among other problems.

Rule 2: Set a Realistic Goal

Many women fall into the trap of setting a stereotypical goal weight, regardless of their body type. The truth is, every body is different, and your ideal weight for optimal health, energy and performance may not be what society says it should be (read: skinny). Consult your physician to set a healthy goal before starting a weight loss plan. It may also be helpful to have a professional measure your body composition, or muscle-to-fat ratio, which can be a better indicator of what you need to lose.

Rule 3: Stay Fueled

Even while losing weight, you need to replenish your energy stores--and to do it right. Active women need to maintain a balanced diet of 50 to 60 percent carbohydrates, 20 to 30 percent protein and 20 to 30 percent healthy fats. Don't rely on diet- or fat-free processed foods, which are often low in nutrients and high in chemicals.

Eat a breakfast of high protein, healthy-fat foods like eggs, oatmeal and low-fat yogurt. Snack on nuts, fruits or vegetables to avoid depriving yourself.

Keep in mind: While protein bars and sports drinks are great during and after long training runs, you don't need the extra calories for runs less than 60 minutes long.

Rule 4: Hit the Weight Room

Although resistance training alone doesn't burn a lot of calories, Virginia Tech obesity and exercise researcher Janet Rankin, Ph.D., says it does offer benefits to those trying to lose weight, from increasing bone density to reducing injuries. Research also indicates that developing more muscle mass increases your resting metabolism.

Rule 5: Go Long

However many miles your longest run is now, extend it once a week. According to the National Runners Health Study, which includes more than 120,000 runners, women who ran the greatest amount of weekly mileage were the leanest.

"There's no question, the more miles you run, the more calories you burn," says Mindy Solkin, a running coach and founder of The Running center in New York City. You burn roughly 100 calories per mile when running (depending on your weight), so if you go for a five-mile run, you'll burn 500 calories.

Rule 6: Team Up

A running coach and a personal trainer helped Davidson meet her goals. For other women, a support team may include a nutritionist or running partner. Check out peertrainer.com for an online weight-loss and exercise-support group.

Nan Howard's 53-pound weight loss journey began in 2007 at a weight loss support group meeting where other members encouraged her to walk for exercise. The North Carolina working mom slowly turned her walk into a run, and she began participating in local 5ks. Now she's encouraging other women in the group to start running.

Rule 7: Increase Intensity

A study conducted in 2006 at the University of Guelph in Ontario, Canada, found that interval training--bursts of speed within an aerobic workout--burns fat and improves fitness more quickly than constant, moderately intense exercise. Researcher Jason Talanian recommends mixing interval training into your routine once or twice a week.

Rule 8: Crunch All the Numbers

Harvard weight loss expert Dr. George Blackburn asserts in his new book, Break Through Your Set Point, that people who weigh themselves daily are significantly more successful at keeping off excess weight. But also measure and record your changing body mass index (18.5 to 24.9 is considered normal), body fat percentage (aim for 14 to 24 percent), cholesterol levels (less than 200 total is desirable), blood pressure (at or below 120/80), clothing size and training distances and times. If after making positive changes you're still having trouble losing weight, ask your primary care physician to crunch another number, your TSH level. Hypothyroidism can cause weight gain.

Rule 9: Keep a Food Diary

Solkin tells people to keep a daily log of what they eat. When you see how that soda or bag of chips adds to your total, it might be easier to eliminate. In a recent study funded by the National Institutes of Health, participants doubled their weight loss when they kept a food log. To track your habits, use myfooddiary.com.

Rule 10: Train for Something Bigger Than Weight Loss

There's no better motivation to maintain an exercise schedule and eat right than a race date. For Howard, the recent shift from seeing herself as "someone who runs" to being "a runner" has been a revelation.

"People say 'What are you doing? You look so great,' and I say, 'I run four to six days a week,' " she explains. "You say that enough, and you start feeling like a runner."

Very Good Information!

2010-10-02T21:56:00.001-05:00

This article was written by Jeff Gaudette. Jeff is a running coach.

The most common question I get from both beginner and veteran marathoners alike is: “What should I eat during the week and the morning of the Marathon race?” It’s a great question and a very important part of success on race day. Since I covered how to practice your marathon nutrition strategy in training in one of my previous posts, this week I will cover an ideal nutrition plan starting 5 days out from the race so you can start planning your pre-race nutrition strategy now.

Marathon Rule #1: Never try anything new on Race Day

In addition to clothing, pacing, and training, this rule also applies to your nutrition strategy in the five days leading up to the race. You should not experiment with any new foods or venture too far from your normal diet. It’s easy to get nervous in the last few days of your taper and be persuaded by a new product a friend recommends or something you see at the race expo. However, if you haven’t tried it before, especially at marathon pace or during a long run, don’t be tempted.

It’s also important that you experiment with the types, quantity, and timing of the food you eat before you run. Some runners have very weak stomachs and need up to three hours to digest food before they can run comfortably. Other runners can eat within an hour of a hard run with no adverse side effects. It is important to figure out which type of runner you are during training and to take this information into account when you plan for the race morning.

Experiment with your pre-race meal before race day. Your last two long runs or difficult marathon paced workouts should be similar to race simulations. Try wearing the clothes you think you’ll wear on race day, the shoes, socks, and everything you can think of. Eat the same pre-race meal you’re planning for the night before the race and when you wake up in the morning, eat the same breakfast you plan on having. This will give you time to change things up before race day if you find it doesn’t work for you.

5 days from the race

Begin to increase your total carbohydrate intake by adding in more pastas and starches (low glycemic index foods) to your diet throughout the week. The old idea of depleting your carbohydrate stores the week before the race and binging on carbohydrates the last few days in an attempt to trick your body into overcompensating and storing more fuel is outdated. Ensuring that you consume a higher percentage of your total daily calories as carbohydrates is sufficient.

Remember, you’re not running as much as you have been, so eating too much more than you normally do will make you feel bloated and lethargic. At this point in the nutrition cycle, relax and don’t go overboard.

48 Hours before the race

Your last big meal should be two nights before the race. It will give your body ample time to digest anything you eat so you won’t feel bloated on the morning of the race. I’ve seen too many people gorge on pasta the night before the race only to reach the starting line the next day stuffed and lethargic. Have you ever tried to run the morning after Thanksgiving? If you have, you know the bloated feeling I’m talking about, and if you
haven’t, I don’t recommend scheduling a tough workout.

24 hours and before

Eat normal balanced meals like you would normally do on any training day. Make sure you drink plenty of liquids all day long, especially electrolyte fluids such as Gatorade or use electrolyte tabs such as Nuun. It helps if you carry a water bottle along with you throughout the day to remind yourself to drink.

Your main meals should still be in the form of low glycemic to medium glycemic index foods. Ideally, you won’t be too active on the day before the race, so you may feel full quickly. That is fine, you shouldn’t try to stuff yourself.

18 hours before the race

Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty foods.

4 hours and less

You should be up early enough before the race to eat a small breakfast with plenty of time to start digestion before the gun goes off. If you need 3 hours to eat a small meal before running, then you need to get up at least three hours before the race to get in a light breakfast. You’ll want to drink mostly water (unless you know temperatures at the race are going to be warm), with some electrolyte fluid. Don’t try to get all your fluids down by chugging your water bottle. Drink small, regular sized amounts. Room temperature water is absorbed quicker than warm or cold water. I estimate that you’ll need 6 oz. every hour or 8 oz. every hour on hot days.

Lots of runners will take a GU or energy gel right before the gun goes off. I only recommend this if you have a weak stomach and you haven’t eaten in 3 hours. If you’re able to stomach more solid foods 60-90 minutes before the race, this is preferable. Basically, energy gels are mostly simple sugars and you’ll be consuming another 2 or 3 gels before the race is over. Even for the biggest sweet tooth this is a lot of sugar.

I hope this article was a practical and informative nutrition plan you can implement for race day. In the last article of the series, I will cover the nutrition plan during the actual race, so stay tuned!

2010-09-27T09:20:00.000-05:00

Beginners Running Program
3 days a week on your off days cross train with the elliptical, biking, rowing and I would do some Pilates.

Week 1~2
Walk 4 min. ~ Jog 2 min. 5x

Week 3~4
Walk 3 min. ~ Jog 3 min. 5x

Week 5~6
walk 2 min. ~ Jog 4 min. 5x

Week 7~8
Two days this week do the
Walk 1 min. ~ Jog 5 min. 5x
Race day Run 30 min.
~Race weekend~

If you are struggling no worries we all do or did at some point~ just be positive and don't give up! If you have any questions please facebook or e-mail me. Have fun Endurance Divas/Endurance Dudes!

Very good reading!

2010-08-11T15:17:00.002-05:00

6 Nutrition Tips to Avoid Stomach Pain

By Nancy Clark, MS RD CSSD
For Active.com

"I'm afraid to eat before I exercise ... I might get a side stitch."

"I always carry toilet paper with me when I go on a long run."

"How can I change my sports diet to so I don't need pit stops..???"

Little is more frustrating to a competitive athlete than to be well trained for an event and then get sidelined with a side stitch or diarrhea. Yes, the sports diet that's intended to enhance your performance can also bring you to a screeching halt! Sound familiar?

Transit troubles and gastrointestinal (GI) concerns are common among athletes, particularly those who run and jostle their intestines. An estimated 30 to 50 percent of distance runners experience exercise-related intestinal problems, with women experiencing more problems than do men.

If you are among the many active people who fear side stitches, loose stools, and GI distress, keep reading. The goal of this article is to offer some information and advice that can help you manage, if not reduce, your transit troubles.

Side Stitches

A side stitch--that stabbing pain in your gut that can bring you to a stand-still--is familiar to about 60 percent of athletes. Because getting attacked by a side stitch is unpredictable (that is, one day you might get one but the next day you don't), they are hard to research. The available data suggests they commonly occur in the same spot: on the upper right side of the abdomen where the liver is attached to the diaphragm by two ligaments.

While we aren't 100 percent certain what causes a side stitch, the prevailing theory is exercise creates stress on the ligaments that connect the liver to the diaphragm. Stitches can be provoked by a heavy dose of pre-exercise food/fluids, minimal training and inadequate pre-exercise warm-up.

Wearing a tight belt can help reduce organ jostling and reduce the symptoms. You could also record your food and fluid intake to try to detect triggers (too much pre-exercise water? too large a meal?). With repeated dietary tweaks, you can hopefully discover a tolerable portion of pre-exercise fuel.

To treat a side stitch, many athletes bend forward, stretch the affected side, breathe deeply from the belly, push up on the affected area, tighten the abdominal muscles, and/or change from "shallow" to "deep" breathing. (Pretend you are blowing out candles while exhaling with pursed lips.)

Dreaded Diarrhea

Marathoner Bill Rodgers may have been right when he commented more marathons are won or lost at the porta-toilets than they are at the dinner table. Diarrhea is a major concern for many athletes, particularly those who run--and understandably so. Running jostles the intestines, reduces blood flow to the intestines as the body sends more blood to the exercising muscles, stimulates changes in intestinal hormones that hasten transit time, alters absorption rate, and contributes to dehydration-based diarrhea.

Add some stress, pre-event jitters, high intensity effort--and it's no wonder athletes (particularly novices whose bodies are yet unaccustomed to the stress of hard exercise) fret about "runners' trots."

Exercise--specifically more exercise than your body is accustomed to doing--speeds up GI transit time. (Strength- training also accelerated transit time from an average of 44 hours to 20 hours in healthy, untrained 60-year old men.)

As your body adjusts to the exercise, your intestines may resume standard bowel patterns. But not always, as witnessed by the number of experienced runners who carry toilet paper with them while running. (They also know the whereabouts of every public toilet on the route.) Athletes with pre-existing GI conditions, such as irritable bowel or lactose intolerance, commonly deal with runners' trots.

Solutions for Intestinal Rebellion

To help alleviate undesired pit stops, try exercising lightly before a harder workout to help empty your bowels. Also experiment with training at different times of the day. If you are a morning runner, drink a warm beverage (tea, coffee, water) to stimulate a bowel movement; then allow time to sit on the toilet to do your business prior to exercising. When exercising, visualize yourself having no intestinal problems. A positive mindset (as opposed to useless fretting) may control the problem.

The following nutrition tips might help you fuel wisely and reduce the symptoms:

1) Eat less high fiber cereal. Fiber increases fecal bulk and movement, thereby reducing transit time. High fiber = High risk of distress. Triathletes with a high fiber intake reported more GI complaints than those with a lower fiber intake.

2) Limit "sugar-free" gum, candies and foods that contain sorbitol, a type of sugar that can cause diarrhea.

3) Keep a food & diarrhea chart to pinpoint food triggers. For a week, eliminate any suspicious foods--excessive intakes of juice, coffee, fresh or dried fruits, beans, lentils, milk, high fiber breads and cereals, gels, commercial sports foods. Next, eat a big dose of the suspected food and observe changes in bowel movements. If you stop having diarrhea when you cut out bran cereal, but have a worrisome situation when you eat an extra-large portion, the answer becomes obvious: eat less bran cereal.

4) Learn your personal transit time by eating sesame seeds, corn or beets--foods that can be seen in feces. Because food moves through most people's intestines in 1 to 3 days, the trigger may be a food you ate a few days ago.

5) Stay well-hydrated. GI complaints are common in runners who have lost more than 4 percent of their body weight in sweat. (That's 6 lb. for a 150 lb. athlete.) Runners may think they got diarrhea because of the sports drink they consumed, but the diarrhea might have been related to dehydration.

6) When all else fails, you might want to consult with your doctor about timely use of anti-diarrhea medicine, such as Immodium. Perhaps that will be your saving grace.

The Bottom Line

You are not alone with your concerns. Yet, your body is unique and you need to experiment with different food and exercise patterns to find a solution that brings peacefulness to your exercise program.

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100).

Chicago Marathon here I come!

2010-08-10T22:35:00.001-05:00

Training for the Marathon is a 12 week plan 31-48 miles

Month of July distance 156.85

August first week 35
8/9/10

Monday 18 miles running from West Salem to La Crosse very hot, thank gosh my hubby put 64 oz of Poweraid everywhere for me. I felt great when I came in the door I went right for Carbs/protein and lots of stretches.

Tuesday Easy run 6 miles~ 3 miles with my son, 3 miles at a 23 min pace
second workout rode bike as hard as I could 15 miles with 3 mile run feeling great! Stretch and ate healthy.

Training!

2010-08-10T22:31:00.002-05:00

Looking at doing a hard workout tomorrow I like a challenge
Hill repeats with Hindu Squats goal for the first time is going to be 75 squats with 8-10 hill repeats. Distance of the hill will be 1 mile out to hill 6-8 min up hill, then nice easy down hill, Hindu Squats and back up Heart rate will be 80-85% lets see what we can do.

2010-08-10T22:28:00.002-05:00

What a great day, biked 15 miles as hard as I could with one major hill average speed 22 mph I'm feeling great off the bike off to a 3 mile run heart rate 70-75%.

Try this for a wokout!

2010-07-26T08:53:00.002-05:00

The following circuit is specifically designed for runners.

Performed regularly, it will improve core strength, endurance, running efficiency & power. It's easy to adapt the workout to accommodate your own level of fitness.

Too easy repeat the circuit 2-3 times back to back or increase reps.

(After completing 1 full circuit including warm up & cool down you will have run roughly 4 miles & completed a full body workout

in about 50-55 minutes. Performing a additional circuit adds another 25-30 minutes.

The Runner's Circuit:

Do the following runs & strength in order. Move quickly from one to the other, but don't rush the actual moves, making sure to maintain good form.

There is no recovery time between the exercises, other than moving from one to the next.

Remember to stay well hydrated throughout the workout.

1. Warm up: Run 10 minutes easy on the treadmill, then run 30 seconds fast (90-95 percent effort) jog for 30 seconds to recover

repeat the fast/slow sequence four more times.

2. Perform 15 squats with dumbbell overhead press.

3. Do 20 bicycles on each leg.

4. Perform 20 step-ups with bicep curls.

5. Run 400 meters at 5k pace (90-95 percent effort) on the treadmill.

6. Do 12 single-leg squats on each leg.

7. Perform 20 dips off a bench.

8. Do 20 supermans.

9. Run 800 meters at 5k pace (90-95 percent effort) on the treadmill.

10. Perform 25 stability ball push-ups.

11. Do 10 lunges with rotation on each leg, using dumbbells or a medicine ball.

12. Hold plank position for 30 seconds.

13. Run 400 meters at 5k pace (90-95 percent effort) recover with 1 1/2 minute easy jogging; repeat the fast/slow running

sequence one more time. For the more advanced, repeat steps 2-13 of circuit 2-3 times.

14. Cool down: After a two minute walk/rest jog & stretch for 10 minutes.

2010-06-30T21:45:00.001-05:00

5 Ways to End Muscle Cramps

By Hana A. Feeney, MS, RD, CSSD

“About a quarter-mile from the finish, I started to sprint. I could feel muscle twitches in my quads, and my quads were burning. I had to slow down as I felt the cramp coming on. Then wham! Like a sledgehammer to my leg, the cramp hit and I had to stop and rub it out. What could I have done to prevent that muscle cramp?”

This is a common question among athletes. Muscle cramps are involuntary, intensely painful muscle contractions that nearly every athlete has experienced at some point. Some people experience them often and simply seem to be prone to muscle cramps.

What Can You Do?

Cramps usually hit at the end of intense workouts or during endurance events because fatigued muscles are more likely to cramp. Novice athletes are more likely to have cramps as they fatigue more quickly than seasoned exercisers. If you carefully progress your workouts, you will avoid unnecessary cramps. Heat, and not being used to the heat, increases the frequency of cramps. When the season changes and summer arrives, ease into workouts in the heat.

Additionally, carefully plan your fluids, electrolytes and carbohydrate intake to help avoid or delay muscle cramps.

Are You Drinking Enough?

Studies on fluids and cramps have produced mixed results. Some studies find no associations, while other show that consuming fluids and electrolytes to avoid dehydration will prevent, or at least delay, muscle cramps. The benefits of avoiding dehydration are widespread, so even if it’s not 100 percent guaranteed that you won’t cramp, consuming adequate fluids during exercise will still improve performance.

How would dehydration cause muscle cramps? Fluids in the body are either inside the cell or outside of the cell. When we become dehydrated, the fluid outside of the cells decreases. Reductions in fluids cause nerve endings to be squished together, overexcited, and spontaneously discharge. That spontaneous discharge is a muscle twitch, which can lead to a muscle cramp. By maintaining proper hydration, you can prevent dramatic shifts in fluids that contribute to abnormal muscle contractions.

To prevent dehydration, start by drinking fluids according to your thirst. Weigh yourself before and immediately after exercise, preferably au natural. Any change in your weight is a change in fluid balance. Weight loss greater than 2 to 3 percent of your body weight increases your risk for muscle cramps. If drinking based on thirst prevents fluctuations in your weight during exercise, then you can rely on thirst to be your hydration guide. Otherwise, you need a hydration schedule to meet your fluid needs.

The Need for Salt

Fluids aren’t alone in the task of maintaining your body’s fluid balance. Electrolytes control the shift of fluids in and out of cells. The electrolyte of most concern during exercise is sodium. Found as sodium chloride in table salt. We lose more sodium in sweat than the other electrolytes. Both water and sodium are lost in sweat. Replacement of water without sodium can lead to dangerously low blood sodium levels, called hyponatremia. Hyponatremia will also occur if you are sweating a lot and simply losing a lot of sodium in sweat. This is most likely to occur during endurance exercise or with repeated sweating throughout the day. Muscle cramps may occur when the concentration of sodium in the blood decreases; cramps can progress to a serious medical emergency when hyponatremia is not treated.

To prevent hyponatremia and the muscle cramps it may cause, sodium should be consumed with fluids. This is particularly useful for cramp-prone individuals. High sodium sports drinks can delay muscle cramps in those who cramp often. Sodium may be consumed from salty foods (such as pretzels) or through sports products.

Don't Be Afraid of Carbohydrates

Carbohydrate depletion will also lead to muscle cramps. Carbohydrates are the primary fuel used during exercise. There is a finite amount of carbohydrate stored as glycogen in our muscles to provide the energy to exercise. Once that store of glycogen has been exhausted, we are at high risk for muscle cramps. The muscle requires carbohydrate (or energy) to contract; it also needs energy to relax. When there isn’t adequate fuel circulating yet we continue to exercise and contract our muscles, muscle relaxation is impaired, and the cramp occurs.

It takes about 60 to 90 minutes of exercise to deplete glycogen stores. Therefore, it is appropriate to consume carbohydrate during any activity that will last longer than 60 to 90 minutes. Even very intense exercise lasting only 45 minutes may deplete glycogen stores. Be sure to eat a carbohydrate-rich meal or snack prior to endurance or intense exercise. Plus, you will need to consume carbohydrates through food or sports products during longer duration exercise. Consuming carbohydrates appropriately is well-worth it to prevent a muscle cramp.

Follow these five steps to prevent muscle cramps:

Train appropriately.
Acclimate yourself to the environment.
Consume the right amount of fluids for your body to prevent dehydration.
Choose salty foods or sodium rich sports products before, during and after exercise.
Prevent carbohydrate depletion by consuming carbohydrates before your workout and during your workout if it is longer than 60-90 minutes.

Canyon Ranch pioneered the evolution of wellness lifestyle and has been an industry leader for 30 years. Lead by a team of expert physicians and other health and wellness specialists, Canyon Ranch operates the world’s most celebrated collection of life-enhancement properties with the goal to inspire people to make a commitment to healthy living.

2010-05-16T21:37:00.000-05:00

If you would like to go for a run tomorrow La Crosse YMCA 10:45 am and 1:15 pm. Come on down!

2010-05-15T23:20:00.000-05:00

http://getsportyendurancedivas.blogspot.com

2010-05-07T07:33:00.000-05:00

Check out www.sportybands.com to get your(Sporty) look today.

2010-05-06T14:49:00.001-05:00

check out my new Get Sporty! Endurance Diva's Blog let's get moving try new things out!

2010-05-06T14:22:00.000-05:00

Madison Mini Half Marathon
New Challenge let go!
Get Sporty!/Sporty Bands is going to start training for a 5k, 10K and even a Half Marathon with you! All you have to do is sign up "very easy",now no worries if your just starting out we have a plans for you~ our goal is to finish a Half Marathon in August or September think about it you can do anything you put your mind to! Send me a reply with what you would like to do for your run I will give you some idea's for a race. I will also be starting a blog with more information like running programs for the 5K 10K and half so no worries lets see how many of you would like to take a new challenge and Get Sporty! Make yourself an Endurance Diva!

You can go to Fans of Sporty Bands and send me a link there......

2010-04-19T07:50:00.003-05:00

This is what I have been working on the last few months check it out!
http://www.sportybands.com

Did my first expo in Oshkosh what a great turn out!

Next Expo/Race La Crosse Fitness Festival May 2

2010-03-30T09:41:00.001-05:00

Working on new stuff~ Just wait! You will love it :)
Training is going great~

2010-03-01T15:01:00.002-06:00

Today was a 2 hour bike ride with a 5 mile run and 45 min. Pilates with lots of stretches.
Keep up the Smart Training! :)

2010-02-28T18:46:00.003-06:00

My workout for today was great ran 8 miles and 45 min. Pilates

Little things to do!

Work hard at what you like to do and try to overcome all obstacles

Laugh at your mistakes and praise yourself for learning from them

Pick some flowers and appreciate the beauty of nature

Say hello to strangers and enjoy the people you know

Don't be afraid to show your emotions laughing and crying make you feel better

Love your friends and family with your entire being they are the most important part of your life

Feel the calmness on a quiet sunny day

Find a rainbow and live your world of dreams always remember life is better than it seems...

So very true!

Happy Training :)

2010-02-17T15:55:00.003-06:00

Training is going wonderful!
My running is going great still about 20-30 miles a week, Pilates still 6 times a week
Biking 2 -4 hours a week.
I tried a new pair of shoes that I would never, never wear again they are Mizuno wave runner 12 I ran 5 miles in them and no way! They are awesome for people that have a normal foot strike and if you have a high arch they would be good for that, if you are a forefoot runner don't waist your time getting them..

The race is 10 weeks away feeling great!

2010-01-20T19:43:00.001-06:00

Interval Training Tips for Runners

By Jack Daniels, Ph.D.

Assuming that you are in good physical condition and have built a reasonable aerobic base (you're comfortable at sustained running for 30 minutes or more on a regular basis), interval training can be your best choice for improving fitness, developing running economy, and getting faster. You do not need to be a competitive athlete to make effective use of intervals in your training. Interval training can improve your running ability whether you run a 10-minute mile or a 20-minute 5K.

Running an interval involves running at a faster pace than your usual aerobic pace. You know you are running aerobically if you are able to talk in complete sentences while you're running. A pace that requires more huffing and puffing, a step up from your aerobic pace, is run for a predetermined length of time, with a recovery jog interval, and repeated for a set number of repetitions. These are intervals and they serve to improve the efficiency of the oxygen delivery system to your muscles. The result over time will be measurable improvements in speed, endurance, and efficiency.

According to Jack Daniels, Ph.D., interval mileage should be capped at 8 percent of your total weekly mileage in any given quality workout. If you are running 25 miles a week, devoting a couple of miles to a quality workout with intervals a couple of times a week is reasonable and will produce results.

If you are new to interval training, try this workout twice a week in place of your regular run for four weeks. After four weeks you can increase the interval length to two minutes. Always remember to warm up and cool down adequately.

Warm up for 10 minutes at an easy jog.
Run at interval pace (a step up from your usual pace) for one minute.
Jog for a two-minute recovery interval.
Repeat four times.
Cool down for five minutes and stretch.

If you are a more experienced runner with a higher mileage base, your intervals can be easily adjusted for your fitness level. Remembering the 8 percent cap on interval mileage, interval pace can be about your 5K pace, faster for shorter intervals, slower for longer intervals ranging from 30 seconds to five minutes. As a rule of thumb, your recovery interval should take about as much time as your working interval.

2010-01-06T07:49:00.003-06:00

Hello Sunshine's!

Pilates today with a 5 mile easy run!

"Have a positive attitude with everything you do today!"

2010-01-05T22:06:00.002-06:00

Off to the Doctor again they just love me there!

2010-01-05T22:02:00.000-06:00

2010-01-02T21:38:00.002-06:00

Today workout was
~8 miles easy~run with Plyo's!
I'm feeling really good I finally am down to my normal weight only 5 months after baby Korbin don't have the muscle tone yet but it will come.

"Fear is a great motivator."

2010-01-01T19:51:00.002-06:00

Happy New Years!

Friday ~ Ran 3 am
Ran 5 pm temp0 run very easy!

Saturday~ Insanity Plyo's!
Set up web site for Sporty Bands...

~Steve Prefontaine ~

2009-12-31T16:32:00.005-06:00

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!

2009-12-31T16:26:00.002-06:00

Today~
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!"!

2009-12-30T08:11:00.002-06:00

Training started this week for Oshkosh Half Marathon April 18th

Monday ~ Endurance 3 mile workout

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

Today~
5 mile Tempo run~Pilates with weights and ball

Have a great training day!

~

2009-12-29T21:05:00.005-06:00

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
b.

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"

2009-11-29T22:56:00.000-06:00

Wait I have to say I hope everyone had a wonderful Thanksgiving!

2009-11-29T22:43:00.000-06:00

OK back at it as of tomorrow!

2009-10-03T20:55:00.002-05:00

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!"

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

2009-09-15T20:17:00.004-05:00

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 6^th 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 5^th 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 6^th 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

Hint, Hint!

2009-08-25T18:59:00.002-05:00

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.

2009-08-25T14:32:00.001-05:00

Train for an Ironman Mentality

By Gale Bernhardt

For Active.com

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.

Self-talk

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

2009-08-25T14:06:00.002-05:00

11 Keys to a Successful Ford Ironman Louisville

By Rich Strauss and Patrick McCrann
Endurance Nation

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!

SIGN IT!

2009-08-24T16:49:00.001-05:00

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:

http://www.livestrongaction.org/campaigns/commit-fight-cancer

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:

http://www.livestrongaction.org/campaigns/commit-fight-cancer

LIVESTRONG,

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.

2009-08-22T18:35:00.002-05:00

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!

2009-08-13T12:42:00.000-05:00

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

http://www.youtube.com/watch?v=Bh1yMnrby3w&feature=related

2009-08-12T19:06:00.002-05:00

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!

2009-08-12T19:03:00.002-05:00

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 ...you 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

1 week old

2009-08-03T12:36:00.002-05:00

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

The Last 5 Days

2009-07-31T17:35:00.002-05:00

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

Whoooohooo it's a Baby Boy!

2009-07-30T09:21:00.000-05:00

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

Today Over Due and I just love it!

2009-07-24T11:44:00.004-05:00

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"!

2009-07-23T17:22:00.003-05:00

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!

2009-07-23T07:20:00.003-05:00

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"

2009-07-22T16:41:00.002-05:00

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!

Still Pregnant!

2009-07-21T07:31:00.002-05:00

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~ http://www.madisonminimarathon.com/
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! :)

2009-07-08T13:24:00.001-05:00

8 Ways to Prevent Injuries

By Joanna Zeiger
Triathlete magazine

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.

Swimming

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.

Cycling

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

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!

2009-07-08T10:49:00.002-05:00

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.

http://www.roadid.com/Common/default.aspx

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

What do I eat for an Half Ironman?

2009-07-06T16:12:00.003-05:00

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 :)

Note:
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!

2009-07-05T12:41:00.002-05:00

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.

2009-07-04T08:55:00.000-05:00

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!

2009-07-04T08:43:00.005-05:00

3 Essential Open-Water Survival Tips

By Nick White

Triathlete magazine

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 trainright.com.

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

Great Site

2009-07-03T08:42:00.002-05:00

http://www.mapmyrun.com/

I liked this one!

2009-07-02T19:35:00.001-05:00

Athletes: What to Eat and When for Top Performance

By Nancy Clark, MS RD CSSD
For Active.com

While there is little earth-shattering news in this comprehensive document (available on www.eatright.org), 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 www.nancyclarkrd.com.

Time for some fun!

2009-07-02T19:17:00.000-05:00

http://www.active.com/cycling/tourdefrance/

bigger and bigger everyday!

2009-07-02T19:05:00.005-05:00

Here are some photo's from last weekends race with my sister Mariea!

Today got up at 6:00 went for a 30 min. run/walk then went to the Doc. I hit the scale at 180 today that is 53 pounds of fun.... I was going to do the running race again this weekend however she said no "that stinks"~ so I will continue to run/walk at home and ride my bike trainer and no swim just stick to my band workout for swimming.. I have to say it is really, really hard!

I have signed up for the Mini-Marathon in Madison August 29th ~ with some friends of mine that is going to be fun!

http://www.madisonminimarathon.com/

2009-06-29T12:54:00.002-05:00

Today I was asked if I'm still training for Ironman WI I said "yes I am" just at a much, much slower smarter (meaning because it's not just me) pace! The only thing that would hold me back from doing Ironman is the delivery of the baby.
I feel great, with my swim, my bike even if I haven't rode the 6 hours rides and the run~ I will run walk it and take it all in with my family, friends and I can't forget the people who are cheering you on the whole time.
I've finished 5 Ironman I know what to expect it's all in your mind ~ be positive the whole time no negitive thoughts otherwise I/you won't make it!

Yesterday durring that run I felt great, if I wasn't running with my sister I would have ran the 10k. I do have to say my back hurt like heck lastnight into the am I think it was my shoes :)!

Wowza it's been awhile ~I'm still here

2009-06-29T07:47:00.003-05:00

updates
Weight 176
Time left in Pregnancy ~3 weeks thank gosh babies room is all done we are so excited!

Training~ "oh yea" Running ~Finished a 5K yesterday with my sister Mariea she did awesome she only puked 1 time.....

Biking~on my trainer still in the garage so much fun!

Swimming~I was out at the lake a couple times but no pool work my skin has gotten so sensitive so no pool swimming.

Teaching my classes~ Last week was my last week teaching in the pool got to be to hot and Cycling my knees would go out to the side so no more of that! Pilates still teaching that I just don't do any of it!

However all in all I feel great! Despite the 50 pounds I put on, my toes looking like chicken nuggets, my rings don't fit anymore, my clothes are getting snug and I'm having a hard time not racing like I normally do.

SportyBands are doing awesome!

Off to teach Pilates I will have more for you later!

Here is another fun race!

2009-05-13T07:49:00.001-05:00

http://www.mtcmarathon.org/index.cfm

2009-05-12T07:43:00.002-05:00

Here's the next race! Are you in?

http://www.madisonminimarathon.com/index.html

WATCH THIS AND DON'T CRY

2009-04-14T18:33:00.002-05:00

http://talent.itv.com/videos/playlist/id_12.htm

Click on the Susan one!

Training is going fantastic!

2009-03-29T17:50:00.003-05:00

Weight is now at 157
~Swimming is going wonderful then only thing is I'm having trouble with the chlorine it just gets me sick to my tummy. I feel faster "I wonder why" however it was funny I'm so used to doing flip turns when I did one the baby kicked like what the heck was that?
~ Running is going very slow it's to a run/walk this next half marathon April 18Th I will be doing 4 min. running and 1 min. of walking. I'm keeping my heart rate at 160-165 BPM that is nothing.
~I've been riding bike outside still I rode 25 miles when it was 39 degrees out and my feet were freezing cold.

"Feeling great getting bigger and bigger everyday"!

Happy Training Everyone!

WI Ironman Training starts Tuesday! Thats 24 weeks out!

2009-03-25T19:22:00.001-05:00

Check your Driver's License

I already removed mine. I suggest you all do the same. Now you can see anyone's Driver's License on the Internet, including your own! I just searched for mine and there it was...picture and all! Thanks Homeland Security! Go to the web site, and check it out. It's unbelievable!!! Just enter your name, city and state to see if yours is on file. After your license comes on the screen, click the box marked "Please Remove." This will remove it from public viewing, but not from law enforcement. Please notify all your friends so they can protect themselves too . Believe me they will thank you for it. http://www.license.shorturl.com/

Lisa thanks for the help on that

2009-03-20T17:24:00.002-05:00

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 www.eatright.org), 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!

That is a very good article, I love reading the gummy bear part even though I have cut those out just a little because of training they will come back full blast in September!

2009-03-19T07:19:00.002-05:00

Yesterday's workout!

Warm up with 2 pilates classes

swim
350 warm up
10 x 25 drills
6 x 100 15 sec rest
200 pull with paddles
10 x 25 kick board
350 cool down I felt great!

Cool down was a very easy run!

I have to add 30 min. of swim time with Landen he is doing so very good at swimming!

Pregnancy update:
My weight has went up to 158 and I can feel the baby moving everyday; Blane and Landen can now feel the baby moving to. I'm feeling really good I workout everyday as you see but my weight still keeps going up we think a lot of it is water weight and with my medication, so very fun!

More on Training:
My Ironman Training starts this month on the 30Th, however I will do the smart thing which is finish my program to my half marathon in April and then go more into my Ironman program.
I've been on my bike 3 times riding about an hour not going as far as I used to because I'm much slower (expected) it's also interesting I can't ride it in a aero position I have to sit up so my heart rate doesn't go up to much. Plus it's funny how many people look at me like what is she doing?? hehehe
Get away from home:
If you live in Winona MN or you live close you need to go to the Big lake there it's all paved and you can go rollerblading on it or run it I was out there with Landen about 8 miles it was so fun!

OK off to work have a wonderful day!

2009-03-05T18:27:00.001-06:00

Get ready to cry when you see this... John in a swim coach at the YMCA and here is his story..

http://today.msnbc.msn.com/id/26184891/vp/29527615#29527615

2009-03-04T18:31:00.005-06:00

I started my swim yesterday after trying on almost 15 plus swim suits however, I found a maternity one that was cheep so I got it doesn't look anything like my normal swim suits but it's going to work. I have to add it's so different swimming with a little person in you, kicking, moving around. I swam about 2100 yards with drills and a ton more buoyancy about 21 pounds more. I'm still biking and running trying to keep my heart rate at 160 -165 it is so hard, I have to make sure I don't talk and if you know me that is hard!
My Ironman program starts this month on the 30th back in the grove of things.

It is interesting as much as I work out I still have gained so much however, I always tell myself you don't have a thyroid and that's how it goes!

Ok I have been sick all day today with the flu it's so fun in bed all day! "Whatever it stinks"!

Everyone keep well!

This is so cool!

2009-03-04T18:31:00.001-06:00

http://www.youtube.com/watch?v=_SDBOHpKI6g

2009-02-17T16:48:00.001-06:00

This reminds me of my sister Bethanne 1000%!

> http://www.youtube.com/watch?v=ygtBxhFc24A

2009-02-12T20:21:00.002-06:00

Level Of Insanity in 2009

This is FUNNY!
1. At Lunch Time, Sit In Your Parked Car With Sunglasses on and point a Hair Dryer At Passing Cars. See If They Slow Down.

2. Page Yourself Over The Intercom. Don't Disguise Your Voice!

3. Every Time Someone Asks You To Do Something, ask If They Want Fries with that.

4. Put Decaf In The Coffee Maker For 3 Weeks . Once Everyone has Gotten Over Their Caffeine Addictions, Switch to Espresso.

5. In the Memo Field Of All Your Checks, Write "Spending lots of money these days".

6. Skip down the hall Rather Than Walk and see how many looks! you get .

7. Order a Diet Water whenever you go out to eat, with a serious face.

8. Specify That Your Drive-through Order Is 'To Go'.

9. Sing Along At The Opera.

10. Five Days In Advance, Tell Your Friends You Can't Attend Their Party Because You have a headache. "Lisa I will not do this" hehehe

11. When The Money Comes Out The ATM, Scream 'I Won! I Won!'

12. When Leaving the Zoo, Start Running towards the Parking lot, Yelling 'Run For Your Lives! They're Loose!'

13. T ell Your Children Over Dinner, 'Due To The Economy, We Are Going To Have To Let One Of You Go' And The Final Way To Keep A Healthy Level Of Insanity

14. PICK UP A BOX OF CONDOMS AT THE PHARMACY, GO TO THE COUNTER AND ASK WHERE THE FITTING ROOM IS. Ok I know that wasn't clean however it's really funny!

THERAPY for 2009!!!!!!

2009-02-09T20:21:00.001-06:00

This is so funny! This is what some of our awesome Firefighters do on their days off!

http://www.youtube.com/watch?v=lQkBQmORr4s

2009-02-03T20:04:00.000-06:00

"If you spend your whole life waiting for the storm, you'll never enjoy the sunshine".'

2009-02-01T11:56:00.003-06:00

What a day yesterday was
started out with an Awesome cycling class 45 min.
Ran on Treadmill for 40 min.
Taught water class 40 min.
Last class was a Pilates Class ~I felt the baby move so much during class, it felt really different I jumped up and taught class walking around. Up, down, up, down in class.

Went to eat with some friends at the Olive Garden and then I knew I over did it. I was at 2200 calories by 12.00 pm my body said you are done time to go home and do nothing! That's what I did...

Today no gym!

2009-01-31T20:18:00.004-06:00

The Pregnant Triathlete
Information for training as a pregnant triathlete including physiological changes, nutritional and environmental concerns plus certain risks to avoid.

The American Medical Society for Sports Medicine (AMSSM) was formed in 1991 to fill a void that has existed in sports medicine from its earliest beginnings. The founders most recognized and expert sports medicine specialists realized that while there are several physician organizations which support sports medicine, there has not been a forum specific for primary care non-surgical sports medicine physicians.

~Pregnancy is a normal condition.
But can a triathlete continue training during pregnancy and is it safe to do so?
In the absence of complications, pregnant women should follow the Centers for Disease Control and Prevention and the American College of Sports Medicine recommendations of moderate exercise for 30 minutes or more on most, if not all days of the week. The goal of training during pregnancy is to maintain fitness while avoiding fetal distress.

~Physiological ChangesFor endurance athletes who want to continue training during pregnancy, this is great news. However, even though continued exercise is recommended, athletes must still contend with the changing physiology of pregnancy. The increased oxygen consumption of pregnancy will lead to a decline in exercise tolerance. Thus, pregnant athletes should stop exercising when they feel fatigued---they should not try to “train through” fatigue. After the first trimester, the enlarging uterus can cause obstruction of venous return when an athlete is lying on her back, so athletes will have to adjust weight-training and floor exercises appropriately.

~Nutritional Concerns Athletes must also be aware of their nutrition during pregnancy. They should take a pre-natal vitamin and on average, will need an additional 300 calories daily; however, the adequacy of an athlete’s dietary intake is ultimately determined by appropriate weight gain during pregnancy. With adequate nutrition, there is no evidence that training has a detrimental effect on labor or fetal growth. The babies of regularly exercising women appear to tolerate labor well. They also have been shown to have a similar head circumference and length, but lower body fat at birth and at five years of age compared to babies born to non-exercising mothers.

~Environmental Concerns Environmental conditions should be taken into account when exercising. To avoid hyperthermia or risk of relative dehydration, pregnant women should dress appropriately, drink appropriate amounts of fluids, and avoid training in extreme heat.
~Other Risks The highest risk to mother and fetus with exercise is trauma, and this can be minimized by avoiding training in an environment with a high risk of trauma or falling, especially as the woman’s balance changes throughout pregnancy. This includes discontinuing cycling outdoors and avoiding running in slippery or icy conditions or on uneven terrain after the first trimester. As weight increases, and changes in the center of gravity and curvature of the lower spine lead to more discomfort in later pregnancy, swimming and other water-based exercises, such as aqua-jogging, can help an athlete maintain aerobic fitness in a no-impact environment until she is ready to resume biking and running after delivery. There are some contraindications to training during pregnancy, including heart and lung disease and premature labor. Patients with these conditions or any other significant medical problems or pregnancy complications should be under the close supervision of a physician. All pregnant women who desire to continue their training should have regular appointments throughout their pregnancy and consult with their primary care sports medicine physician for any specific questions about their training regimen.
Just a little information!

2009-01-26T17:25:00.002-06:00

Woke up with the worst headache ever man I couldn't believe it, my eyes were watering and everything! It started around 2:00 am and I just couldn't get it under control! About 8:00 I tried a Spark because I had to teach water at 9:00 so I had to try something other then medication it helped thank gosh!

Workout for today 2 water classes
and 30 min. run!
nice and easy day!

Ways To Be Happy:

1. Make up your mind to be happy.
2. Learn to find pleasure in simple things.
3. Make the best of your circumstances.
4. No one has everything, and everyone has something of sorrow intermingled with gladness of life. The trick is to make the laughter outweigh the tears.
5. Don't take yourself too seriously.
6.Don't think that somehow you should be protected from misfortune that befalls other people. 7. You can't please everybody.
8.Don't let criticism worry you.
9. Don't let your neighbor set your standards. Be yourself.
10. Do the things you enjoy doing but stay out of debt.
11. Never borrow trouble.
12.Imaginary things are harder to bear than real ones.
13. Since hate poisons the soul, do not cherish jealousy,
14. Avoid people who make you unhappy.
15. Have many interests. If you can't travel, read about new places.
16. Don't hold postmortems.
17.Don't spend your time brooding over sorrows or mistakes.
18.Don't be one who never gets over things.
19. Do what you can for those less fortunate than yourself.
20. Keep busy at something. A busy person never has time to be unhappy.
21. aways tell the people you love you love them!

Live is way to short to be a grumpy!

Have a great night!

2009-01-26T15:59:00.002-06:00

I had people give me awesome feed back on the Herbal Cleanse my sister said it has helped her with the excess water weight!

Here is some other products I would suggest with that!

Herbal Cleanse
Metabolic Cleansing System Supplements

CATALYST™ (again this will tone you while your working out)
Amino Acid Supplement

ThermoPlus™ (This one will work with your metabolism helps with the fat burning)
Vitamin and Herbal Dietary Supplement

2009-01-25T15:54:00.002-06:00

Workout for today was a 6 mile run at a nice easy pace with heart rate at 160 ok maybe 167 once in a while~ I'm trying to keep it at 160 and man that is hard~!

Road bike for about 45 min.

Stretch 15 min.

Drank : Rehydrate
Electrolyte Replacement Drink

Took CATALYST™
Amino Acid Supplement

and finished up with

Post-Workout Recovery
Sports Drink

Have a wonderful day!

Things to think about today!

I am only one, But still I am one.I cannot do everything,But still I can do something;And because I cannot do everythingI will not refuse to do the something that I can do.
- Edward Everett Hale
Action may not always bring happiness, but there is no happiness without action.
- Benjamin Disraeli

2009-01-23T21:16:00.003-06:00

Hello Sunshine's,

We went to the Doc. today my weight is 147 wowza I think back on Dec. 5th it was 134 something like that. Well the doctor looked at my tummy and said "wow I think you are bigger then 13 weeks and or you are having twins we better check it out"..... Yea your mind goes what! Off we went to the ultra sound room and found out it's not twins however we are 1 to 2 weeks ahead of schedule whoooohoooo so I won't be pregnant the whole summer!

We have our next ultra sound in Feb. we can get more info then. and I will put some awesome photo's on my site this weekend sometime it is so fun getting bigger and bigger everyday I have to share it with you!

My work out today was run 5 miles just a little bit of weights and 45 min. Elliptical ok this was talking to my sister the whole time so I don't think that counts!

I'm really trying to keep my heart rate below 160 or right at and making sure I have enough water and enough good treats you know gummie candies (LISA) hehehe

Something to think about!
Be patient in little things. Learn to bear the every-day trials and annoyances of life quietly and calmly, and then when unforseen trouble or calamity comes, your strength will not forsake you.--W. S. Plumer

2009-01-23T09:05:00.002-06:00

We go to the doctor today! " I can't wait, I will give you details on my weight I'm going to guess I have gained 12 pounds" I will let you know.

2009-01-23T08:41:00.002-06:00

I had some people ask me this am "If I were to start with something what would you recommend"?

I suggest the Core Four
You will see results in the first 2- 4 weeks if you use it correctly

1~AdvoCare Spark® Energy Drink
Vitamin and Amino Acid Energy Supplement or
Rehydrate
Electrolyte Replacement Drink
2~ CATALYST™ Amino Acid Supplement* I would take this 15 min. before I work out (This will help with definition women if you have cellulite this will also help that)
3~ThermoPlus™
Vitamin and Herbal Dietary Supplement (This is a fat burner and it will help with your metabolism)
4~Meal Replacement Shake
Nutritious Meal On The Go (If you are leaving the gym and going right to work I would Recommend this for sure it has 24 proteins in it so it's going to rebuild your muscles and help you from not going to the store and picking up junk food!)

There it is!

2009-01-22T10:45:00.003-06:00

Wow this has been fun I get home and I've had 6 people ask me about this! Here is the link again where you can place orders https://www.advocare.com/09012067/Company/default.aspx

If you would like me to do the order placing for you just e-mail me your list by the 4th of February and the 18th of February that's when I'm placing my next orders. Again if you have any questions just let me know..

https://www.advocare.com/09012067/Company/default.aspx

Here is my energy!

2009-01-15T22:36:00.006-06:00

I've been thinking about this for a while if I should post this or not so tonight I decided I should I've been using AdvoCare products for the past 2 years this year I'm going to train with this and only this. The past few years I've shared it with some of my training friends and they have all improved in their performance and they all still use the products so I will share it with all of you....

I'm starting to take Advocare again~I've been feeling so much better so I signed up to be Distributor so if you would like to purchase click on my link at the bottom. If you have any questions you can e-mail me or just ask!

~Plus it will be fun to see after the baby is born how my body will change back with these products. I will be keeping you posted!

This is a list of stuff I use in season and out of season

CATALYST™ (both in season and out)
Amino Acid Supplement*

O2 GOLD™" (only in training, this is really, really awesome for racing!)
Herbal Dietary Supplement "Note not while I'm Pregnant" But after I will

OmegaPlex® (using now because I don't eat fish so this helps with the omega's)
Omega-3 Fatty Acid Dietary Supplement
"
Muscle Gain™
Protein Shake

Post-Workout Recovery This stuff is great!

Sports Drink

AdvoCare® Muscle Fuel (I love this stuff)
Pre-Workout Supplement Drink

Muscle Strength™
Dietary Supplement with HMB and Suma

AdvoCare Spark® Energy Drink (this has caffeine so not to much for me, this has been working really, really well being pregnant)
Vitamin and Amino Acid Energy Supplement

Rehydrate (this does help with cramps, this is really good for hot days and long runs and bike rides)
Electrolyte Replacement Drink

NEW! Excel Gel™ (this is something new this year, I will try it this weekend and let you know! I always did GU this will be a great change!
Electrolyte replacement energy gel

https://www.advocare.com/09012067/Store/default.aspx

Or if you know you love the products and will use them as much as I do I would advise you to click on Become a Distributor and get 20 percent off your items like I do! Just a suggestion to save money these days.

2009-01-15T15:32:00.003-06:00

Running Races for 2009

Now this is not an all out sprint I'm looking at these races as having fun and finish Pregnant

April 18 - Oshkosh Half Marathon
May 25 - Nashville TN Half Marathon
May 3 - La Crosse WI Half Marathon

I will also do some 5k and 10k I will have the dates for you when I get back!