1. Your bib number is your LUCKY number. Say it out loud, announce it to the volunteer: “Hey, I got my lucky number.” This is, of course, regardless of the number you got. It is, for that moment, your lucky number.
2. Smile at and thank everyone around you, even the person who is scrambling to find your ‘special needs bag’ for what seems like 5 minutes at the aid station. The positive aura created by your appreciation and heart of gratitude feels great.
3. Listen to all the tips people are giving you. This doesn’t mean you follow the advice. Thank these kind-spirited people. They mean to bring you success and wisdom, or at least, their experience.
4. Feel the energy around you and channel it. Be conscious of your energy. Give it out consciously.
5. Swimming is a contact sport. Be assertive. It is what it is.
6. Weather is weather. Embrace it. It is what it is.
7. Know your plan, execute it, and make adjustments as necessary.
8. Smile. Visualize your hands in the air at the end. You will get there.
9. This is fun! Control your mind.
10. Know what you REALLY want and suddenly, you have it.
All so very true! This doesn't have to be just for Ironman's it can be for any race you are doing!
Achieve your goals put your mind to it and you will achieve it!
Thursday, April 19, 2007
Tuesday, April 17, 2007
Monday was my day off, this is what I did: Nice and easy ride up MM, fast ride down MM and then went hiking with little Landen for an hour. Great day off! :)
Today is weights, 1.5 Bike run 3.2 miles
Something to think about:
When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.
-- Helen Keller
Today is weights, 1.5 Bike run 3.2 miles
Something to think about:
When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us.
-- Helen Keller
Monday, April 16, 2007
BACK AT IT!
Training this past weekend was great! I have to say I can't get in everything in being a single parent and work gets crazy but thats how it goes! :)
Saturday workout:
run 30, Bike 3.5 hour, run 30 and Rollerblades 15 min. that was it for the day!!
Yesterday we did the Coulee Region Duathlon course that was a great time, Steve (the one I got into the bike accident with last year) rode the course it was a nice ride and we didn't even get into another accident whooohooo! That put closure on that!
About 20 people showed up to do the next run and ride
We ran 3.2 miles then bike the course again, this time it was race pace! I just love riding with guys who ride fast, we finished it in 49 min. however, I did get some Major cramps in my calves and I couldn't Finish the next run.
Today I have to swim 2300 so I will do that nice and easy!
Have a great day stay strong and train smart!
Saturday workout:
run 30, Bike 3.5 hour, run 30 and Rollerblades 15 min. that was it for the day!!
Yesterday we did the Coulee Region Duathlon course that was a great time, Steve (the one I got into the bike accident with last year) rode the course it was a nice ride and we didn't even get into another accident whooohooo! That put closure on that!
About 20 people showed up to do the next run and ride
We ran 3.2 miles then bike the course again, this time it was race pace! I just love riding with guys who ride fast, we finished it in 49 min. however, I did get some Major cramps in my calves and I couldn't Finish the next run.
Today I have to swim 2300 so I will do that nice and easy!
Have a great day stay strong and train smart!
Run hills, race fast!
By Amanda McCracken and Mike Ricci
March 24, 2007 -- You know the part of the race when you feel you’ve hit the wall? Maybe you are on a hill or the flattest section of the course. Your mind is telling your legs and arms to drive, pump or fire like pistons, but your muscles are crying out for mercy. We are demanding them to perform at a rate at which they are not conditioned. Our body can not supply the blood and oxygen that our hip flexors, in particular, are requiring to meet the demands of the coach inside our heads. Well, at least you’ve done your mental homework. But have you neglected working regular hill drills into your routine? Perhaps you do them but don’t know why. Do you vary the type of workouts? How do you approach the hill?
One of the most famous proponents of hill training is Olympic coach Arthur Lydiard. His hill circuit training required the athlete to bound (focus on horizontal motion), or leap (focus on vertical motion) up the hill. Lydiard concentrated a great deal on hill running form to promote efficiency. Driving the knees, for example, is one aspect on which to focus, as well as toeing-off and slapping the heel to the buttocks. When done at a slower pace, a runner can focus more on technique and may actually feel more soreness than he/she expects from drill like repeats. Consider a weight routine in which you are lifting and lowering the weight more slowly: It hurts more! Gravity is our resistance on the hills.
The first cycle of hill workouts in a Lydiard season is geared towards strength. It consists of 6-8 repeats on a 1,000 meter moderate incline. As the season progresses and the focus changes to explosive speed, the repeats increase to 8-10 and the length of the hill shrinks to 275 meters. The stride down the hill is always fast but in control. After reaching the bottom of the hill, Lydiard had his runners run about 250 meters in between 800 and 1600 pace. For Lydiard, who primarily trained track athletes, hill workouts were focused on after the base phase of building mileage. However, incorporating hills throughout the season has proven to be an effective way to improve efficiency (work harder and use less energy) without peaking too early (as sometimes happens with track workouts done too early in the season).
According to Stacy Osborne, an avid runner and podiatrist in the Cincinnati area, many of us ignore the importance of fine tuning our biomechanics – one of the most controllable aspects of our training and keys to improvement. Contrary to popular belief, it is not the leg on the ground that is primarily responsible for generating the power for forward velocity. Rather, it is the non-weight bearing leg (the one in the swing phase), which generates the momentum, by creating a tug on the runner’s center of gravity as it swings forward. The foot on the ground acts as a lever and the runner is thus propelled forward. Those muscles responsible for this “power stroke” are the hip flexors. These are also some of the most important muscles for cyclists, recruited during the pulling up phase. One of the best ways to strengthen those hip flexors and in turn improve the power of our swing phase is to do hill repeats. As we gain strength, our chances of getting injured are diminished. Not only will we finesse our charges on inclines and finish line kicks on flats, hill repeats also increase our mental confidence. Once you’ve done 15 X 2:00 of a tough hill, one minute of climbing a similar incline in a race will feel easy. It often surprises people that running hills improves speed. Actually, running hills is speed work in disguise. Your effort will increase as you run up a hill, even if you reduce your pace. Moving your body up the hill requires more work than moving it along a flat surface. Hill running is equivalent to throwing in a surge on the flats. So, in a race, the best way to run a hill is to maintain effort and forget about pace while on the hill. Steady effort is the surest route to a faster time. Trying to maintain pace on the hill is like surging and varying the body’s perceived effort, which will only tire you prematurely.
How else can you build tireless, feisty, power strokes using hill workouts? One way to maintain volume is to do hill fartleks (Swedish for speed play). Pick a course with hills and focus on surging up the hills. If you are doing strict hill repeats, try varying the paces. For example, if you are doing four sets of three hills, do the first at 5k pace and the second at 10k pace. Focus on slow and exaggerated form on the third hill. Instead of varying the pace at which you run, you can vary the hill lengths themselves. If you are working in a group, pair up and run them like a relay such that your rest depends on how long as it takes your partner to get up and down the hill. Should you decide to run hills by time (i.e. 90 seconds on 5 hills), mark how far you get each time with a rock or little flag. Try to reach or beat that landmark each repeat. It is also good practice to try to surge over and past the crest of the hill.
How well we run on hills depends on how we approach the hill – the mental factor. There are many of us that like to see hill repeats as an opportunity to practice conquering or attacking the hill. One tactic is to approach the hill as a friend rather than the enemy trying to defeat us. Look at it as an animate object providing a spring board to propel us forward – a friendly boost. Another helpful piece of imagery is to imagine strings attached to your hands and the string ends tied to a point at the top of the hill. As you pump your arms, thrusting your elbows behind you, imagine the strings providing you leverage to pull yourself up more easily. You don’t have to turn your mind off to escape negative, self-defeating talk. Instead, recruit your mind to help you!
As runners, triathletes need to recognize the importance of strengthening our hip flexor muscles. Strong flexors help us maintain a grueling pace, attack a hill, kick with speed on the flats, and protect our bodies from injury. They are an integral piece of training year round that, with variation, can make us more efficient runners and cyclists.
Go ahead, be king of the hill!
Now go get those hills!!
:)
March 24, 2007 -- You know the part of the race when you feel you’ve hit the wall? Maybe you are on a hill or the flattest section of the course. Your mind is telling your legs and arms to drive, pump or fire like pistons, but your muscles are crying out for mercy. We are demanding them to perform at a rate at which they are not conditioned. Our body can not supply the blood and oxygen that our hip flexors, in particular, are requiring to meet the demands of the coach inside our heads. Well, at least you’ve done your mental homework. But have you neglected working regular hill drills into your routine? Perhaps you do them but don’t know why. Do you vary the type of workouts? How do you approach the hill?
One of the most famous proponents of hill training is Olympic coach Arthur Lydiard. His hill circuit training required the athlete to bound (focus on horizontal motion), or leap (focus on vertical motion) up the hill. Lydiard concentrated a great deal on hill running form to promote efficiency. Driving the knees, for example, is one aspect on which to focus, as well as toeing-off and slapping the heel to the buttocks. When done at a slower pace, a runner can focus more on technique and may actually feel more soreness than he/she expects from drill like repeats. Consider a weight routine in which you are lifting and lowering the weight more slowly: It hurts more! Gravity is our resistance on the hills.
The first cycle of hill workouts in a Lydiard season is geared towards strength. It consists of 6-8 repeats on a 1,000 meter moderate incline. As the season progresses and the focus changes to explosive speed, the repeats increase to 8-10 and the length of the hill shrinks to 275 meters. The stride down the hill is always fast but in control. After reaching the bottom of the hill, Lydiard had his runners run about 250 meters in between 800 and 1600 pace. For Lydiard, who primarily trained track athletes, hill workouts were focused on after the base phase of building mileage. However, incorporating hills throughout the season has proven to be an effective way to improve efficiency (work harder and use less energy) without peaking too early (as sometimes happens with track workouts done too early in the season).
According to Stacy Osborne, an avid runner and podiatrist in the Cincinnati area, many of us ignore the importance of fine tuning our biomechanics – one of the most controllable aspects of our training and keys to improvement. Contrary to popular belief, it is not the leg on the ground that is primarily responsible for generating the power for forward velocity. Rather, it is the non-weight bearing leg (the one in the swing phase), which generates the momentum, by creating a tug on the runner’s center of gravity as it swings forward. The foot on the ground acts as a lever and the runner is thus propelled forward. Those muscles responsible for this “power stroke” are the hip flexors. These are also some of the most important muscles for cyclists, recruited during the pulling up phase. One of the best ways to strengthen those hip flexors and in turn improve the power of our swing phase is to do hill repeats. As we gain strength, our chances of getting injured are diminished. Not only will we finesse our charges on inclines and finish line kicks on flats, hill repeats also increase our mental confidence. Once you’ve done 15 X 2:00 of a tough hill, one minute of climbing a similar incline in a race will feel easy. It often surprises people that running hills improves speed. Actually, running hills is speed work in disguise. Your effort will increase as you run up a hill, even if you reduce your pace. Moving your body up the hill requires more work than moving it along a flat surface. Hill running is equivalent to throwing in a surge on the flats. So, in a race, the best way to run a hill is to maintain effort and forget about pace while on the hill. Steady effort is the surest route to a faster time. Trying to maintain pace on the hill is like surging and varying the body’s perceived effort, which will only tire you prematurely.
How else can you build tireless, feisty, power strokes using hill workouts? One way to maintain volume is to do hill fartleks (Swedish for speed play). Pick a course with hills and focus on surging up the hills. If you are doing strict hill repeats, try varying the paces. For example, if you are doing four sets of three hills, do the first at 5k pace and the second at 10k pace. Focus on slow and exaggerated form on the third hill. Instead of varying the pace at which you run, you can vary the hill lengths themselves. If you are working in a group, pair up and run them like a relay such that your rest depends on how long as it takes your partner to get up and down the hill. Should you decide to run hills by time (i.e. 90 seconds on 5 hills), mark how far you get each time with a rock or little flag. Try to reach or beat that landmark each repeat. It is also good practice to try to surge over and past the crest of the hill.
How well we run on hills depends on how we approach the hill – the mental factor. There are many of us that like to see hill repeats as an opportunity to practice conquering or attacking the hill. One tactic is to approach the hill as a friend rather than the enemy trying to defeat us. Look at it as an animate object providing a spring board to propel us forward – a friendly boost. Another helpful piece of imagery is to imagine strings attached to your hands and the string ends tied to a point at the top of the hill. As you pump your arms, thrusting your elbows behind you, imagine the strings providing you leverage to pull yourself up more easily. You don’t have to turn your mind off to escape negative, self-defeating talk. Instead, recruit your mind to help you!
As runners, triathletes need to recognize the importance of strengthening our hip flexor muscles. Strong flexors help us maintain a grueling pace, attack a hill, kick with speed on the flats, and protect our bodies from injury. They are an integral piece of training year round that, with variation, can make us more efficient runners and cyclists.
Go ahead, be king of the hill!
Now go get those hills!!
:)
Wednesday, April 04, 2007
I love this store so I thought I would pass this along! Dear Valued Customer,The 2007 Triathlon season is here and TriSports.com is stocked full of the latest and greatest gear in the industry! We have just added over 4,000 new items to our site - including wetsuits, clothing, bikes, wheels, and many more!!! Take advantage of our FREE Ground Shipping offer this week on orders over $50. Simply enter coupon code APRSHP-E when you check out or Click Here to activate the code. Offer valid on US orders only.
This stinks!
NEWS>> April 04, 2007>>>
FOR IMMEDIATE RELEASE>> New USATF Rule Prohibits Headphones/ Music Devices on Sanctioned Courses; > Rule Applies to All Grandma's Marathon Races>> (Duluth, Minn.) USA Track & Field (USATF) recently adopted a new rule > banning the use of headphones and other music devices at all > USATF-sanctioned running events. USATF, the governing body for > long-distance running and track & field in the United States, adopted the > rule (#144.3b) in an effort to increase runner safety.>> Previously, USATF guidelines recommended the prohibition of music devices > for long-distance running events, but such a measure had not been > mandatory until this year. Now, athletes participating in USATF-sanctioned > races, such as Grandma's Marathon and the Garry Bjorklund Half Marathon, > will be subject to the new rule.>> "As an organization whose races are sanctioned and certified by USATF, we > are required to abide by all rules, regulations and guidelines," says > Scott Keenan, executive director of Grandma's Marathon. "Establishing the > rules for our sport is a role of USATF. We support their efforts and will > begin enforcing this new rule at all of our 2007 races.">> The first Grandma's Marathon event to be affected by the headphone ban is > the Fitger's 5K Run & Walk scheduled for 9 a.m. on Saturday, April 21. > This rule will also apply to Grandma's Marathon, the Garry Bjorklund Half > Marathon, the William A. Irvin 5K, the Park Point 5-Miler and the new > Grandma's Minnesota Mile races in Duluth and St. Paul. The new USATF rule > is printed on entry forms and race packets for all 2007 Grandma's Marathon > events.>> Participants in Grandma's Marathon events are advised to not bring > headphones or other music devices with them to the racecourse. Athletes > with these devices will be given the option to surrender them to a race > official prior to the race. Surrendered devices will be properly packaged > and mailed back to their rightful owners within two weeks after the race. > Participants who violate the headphone ban will be disqualified and their > finishing time will not appear in official race results.>> "The best advice we can offer to anyone hoping to avoid any inconvenience > is simply to not bring headphones with them on race day," adds Keenan.>
FOR IMMEDIATE RELEASE>> New USATF Rule Prohibits Headphones/ Music Devices on Sanctioned Courses; > Rule Applies to All Grandma's Marathon Races>> (Duluth, Minn.) USA Track & Field (USATF) recently adopted a new rule > banning the use of headphones and other music devices at all > USATF-sanctioned running events. USATF, the governing body for > long-distance running and track & field in the United States, adopted the > rule (#144.3b) in an effort to increase runner safety.>> Previously, USATF guidelines recommended the prohibition of music devices > for long-distance running events, but such a measure had not been > mandatory until this year. Now, athletes participating in USATF-sanctioned > races, such as Grandma's Marathon and the Garry Bjorklund Half Marathon, > will be subject to the new rule.>> "As an organization whose races are sanctioned and certified by USATF, we > are required to abide by all rules, regulations and guidelines," says > Scott Keenan, executive director of Grandma's Marathon. "Establishing the > rules for our sport is a role of USATF. We support their efforts and will > begin enforcing this new rule at all of our 2007 races.">> The first Grandma's Marathon event to be affected by the headphone ban is > the Fitger's 5K Run & Walk scheduled for 9 a.m. on Saturday, April 21. > This rule will also apply to Grandma's Marathon, the Garry Bjorklund Half > Marathon, the William A. Irvin 5K, the Park Point 5-Miler and the new > Grandma's Minnesota Mile races in Duluth and St. Paul. The new USATF rule > is printed on entry forms and race packets for all 2007 Grandma's Marathon > events.>> Participants in Grandma's Marathon events are advised to not bring > headphones or other music devices with them to the racecourse. Athletes > with these devices will be given the option to surrender them to a race > official prior to the race. Surrendered devices will be properly packaged > and mailed back to their rightful owners within two weeks after the race. > Participants who violate the headphone ban will be disqualified and their > finishing time will not appear in official race results.>> "The best advice we can offer to anyone hoping to avoid any inconvenience > is simply to not bring headphones with them on race day," adds Keenan.>
Monday, April 02, 2007
We all know that it's not always easy to make healthy food choices
Women work full time making sure everyone else’s needs are met—our kids, spouses, parents, friends and neighbors—leaving little time to cook and prepare foods for ourselves. Half of the challenge is knowing your dietary needs and finding a healthy eating program to match it.
Here are ten strategies to get you started on your journey.
1. Eat enough calories, but not too much! Many women simply don’t eat enough, or they overeat to compensate for their perceived needs in response to training, stress and living on the run. Getting enough calories is necessary for strength, endurance and stamina. Getting too much puts on unnecessary weight and can lead to injuries. Contributing factors are typically excess carbohydrates, protein or lean products prepared with too much oil or fats. To meet your minimal calorie needs, start with your weight and multiply this number by 10 calories per pound. If you attempt lower calorie diets than this, you can slow your metabolism down and make it even more difficult to manage your weight. About 25 percent of women require at least 15-20 calories per pound to stay healthy, prevent injury and avoid illness and infections. Start with 10 calories per pound, monitor your weight and health and add calories as your training progresses.
2. Eat consistently, not erratically! Women are notorious for eating inconsistently— juggling work, training and family responsibilities, skipping meals in lieu of training, eating late night snacks to squelch hunger pangs, etc. Make sure you stick to a regular eating schedule, preferably 3-5 meals daily, with approximately the same nutrient balance at your meal times. Save the majority of your carbohydrates for the last few meals to replenish muscle glycogen stores and for faster digestion before bedtime when compared with protein and fats. Do NOT eat your last meal with 2 hours or less before bedtime or it can impact your eating, food choices the next day and weight over time.
3. Choose wisely—go nutrient dense! Eating on-the-fly, or on-the-run, especially when you’ve skipped a meal or two, typically leads to filling up with empty calorie food choices—soda, candy, chips, fast-food, sugary snacks, cereal or candy bars. Filling up on empty food leads to vitamin and mineral deficiencies, in addition to a lack of energy, endurance and speed. To prevent impulsive eating, be prepared. Choose nutrient dense snacks and foods chock full of vitamins, minerals and fiber such as whole grains, cereals and pretzels, beans, bean soups and dips, fresh fruit, dried fruit, nutritious sport bars, breakfast bars and small boxes of high fiber cereal. You can also stop for a smoothie or sub instead of skipping meals and grabbing for the first food in sight.
4. Get complex about your carbohydrates! Complex carbohydrates in whole-wheat pasta, brown rice, high fiber cereal, seven-grain bread or crackers, fresh vegetables and fruits, beans, peas and corn are the best energy source for long distance running. Eat at least 3 ounces or approximately 240 calories of whole grains daily, up to 6 ounces and more for longer and more strenuous training days to get essential B vitamins, minerals such as magnesium and iron, and phytonutrients—plant compounds with ergogenic properties to keep energy levels high and illness at bay especially when the mileage picks up.
5. "Meat" your protein needs! Protein is essential for your health and for keeping injury at bay while training. Protein is also essential for recovering from your tougher and longer workouts. Getting enough daily calories allows protein to be used for the essential functions and to spare stored carbohydrates and glycogen for running. Get at least half of your weight in protein grams— you’ll need more when your training becomes harder and longer. There are about 7 grams of protein for every ounce of animal protein and beans, 3-5 grams for every ½ cup of plant-based sources like veggies and grains and 8 grams for each cup of low fat dairy. Sport bars can add 10-22 grams, while drinks can boost your daily diet two-fold. Be careful not to overdo protein. Too much can ruin even your best training with side effects such as dehydration and muscle heaviness. To play it safe, do not exceed your needs with more than 1 gram of protein per pound of your body weight per day unless you have special health needs.
6. Color your diet! A palate of dietary colors ensures a variety of vitamins and minerals. Get at least 5 colors in your food daily, vegetable, fruit and whole grain colors to ensure adequate vitamin, mineral and fiber intake. More than 90 percent of the runners that I see in practice are deficient in key vitamins and minerals required for fast running. Keep the major minerals in mind, especially iron, calcium, sodium, magnesium and potassium for proper muscle contraction, to prevent cramping and hyponatremia (low sodium levels in the blood, also known as over hydration).
7. Drink, drink, drink! Be prepared to drink 16-20 ounces of water or sport drink 1 to 2 hours before your longer training sessions, 4 to 6 ounces of fluid every 15 minutes during your run and 16 ounces of fluid after your training for each pound you’ve lost. Get a fair mix of sport drink and water to prevent over hydration, and balance each cup of soda or alcoholic beverages with a cup of water to prevent dehydration. Coffee has recently been shown to have antioxidant properties, essential for protecting your body’s cells from breaking down. The antioxidant properties may also spare muscle glycogen, so go ahead and have a cup of brew before heading out to your training.
8. Don’t overdo fiber before longer training and racing days! While high-fiber whole grain cereals, breads and crackers, fresh fruits and vegetables are part of the ongoing training diet, avoid more than 3-5 grams (varies from woman to woman) the day before your longer training or race day to avoid misery and cramps. At those meals, maintain a high- carbohydrate intake with low fiber, enriched white pasta, rice, sweet and plain potatoes and low-fiber cereal like corn flakes to maintain adequate energy levels without the gastric distress.
9. Supplement intelligently! When you don’t have the time to get enough nutrient- dense foods and high protein meals, and need a kick before or during the race, supplemental bars, shakes and vitamin mineral supplements can fill the gap and enhance your training diet. Just don’t take a pill, drink or gel for the heck of it—use supplements wisely. If you can’t drink enough milk, look for a calcium supplement. If you don’t have time to prepare high- quality protein sources—have a shake, eat a sport bar or throw a scoop of whey protein in your smoothie. If you can’t get enough veggies or fruits or don’t like whole grains, take a multivitamin that doesn’t exceed 100 percent of the RDAs for vitamins and minerals to prevent overdosing.
When you can’t eat a meal before your longer training sessions, have a bar or gel that gives you ½ your body weight in carbohydrate grams and fortify your energy levels every hour with no more than 60 grams of carbohydrates from gels, beans, sport beans or drink. Supplements work to enhance a good diet that just can’t keep up with the pace of training.
10. Rest! The most important aspect of your training program will be rest. Take a rest day to restore glycogen (carbohydrates) in your muscles, replenish mental energy, repair muscle fibers and to cross train for strength building, endurance or just for fun! If you get restless, rest actively with a friend by trying a relaxing exercise such as Pilates or yoga to improve your flexibility.
Here are ten strategies to get you started on your journey.
1. Eat enough calories, but not too much! Many women simply don’t eat enough, or they overeat to compensate for their perceived needs in response to training, stress and living on the run. Getting enough calories is necessary for strength, endurance and stamina. Getting too much puts on unnecessary weight and can lead to injuries. Contributing factors are typically excess carbohydrates, protein or lean products prepared with too much oil or fats. To meet your minimal calorie needs, start with your weight and multiply this number by 10 calories per pound. If you attempt lower calorie diets than this, you can slow your metabolism down and make it even more difficult to manage your weight. About 25 percent of women require at least 15-20 calories per pound to stay healthy, prevent injury and avoid illness and infections. Start with 10 calories per pound, monitor your weight and health and add calories as your training progresses.
2. Eat consistently, not erratically! Women are notorious for eating inconsistently— juggling work, training and family responsibilities, skipping meals in lieu of training, eating late night snacks to squelch hunger pangs, etc. Make sure you stick to a regular eating schedule, preferably 3-5 meals daily, with approximately the same nutrient balance at your meal times. Save the majority of your carbohydrates for the last few meals to replenish muscle glycogen stores and for faster digestion before bedtime when compared with protein and fats. Do NOT eat your last meal with 2 hours or less before bedtime or it can impact your eating, food choices the next day and weight over time.
3. Choose wisely—go nutrient dense! Eating on-the-fly, or on-the-run, especially when you’ve skipped a meal or two, typically leads to filling up with empty calorie food choices—soda, candy, chips, fast-food, sugary snacks, cereal or candy bars. Filling up on empty food leads to vitamin and mineral deficiencies, in addition to a lack of energy, endurance and speed. To prevent impulsive eating, be prepared. Choose nutrient dense snacks and foods chock full of vitamins, minerals and fiber such as whole grains, cereals and pretzels, beans, bean soups and dips, fresh fruit, dried fruit, nutritious sport bars, breakfast bars and small boxes of high fiber cereal. You can also stop for a smoothie or sub instead of skipping meals and grabbing for the first food in sight.
4. Get complex about your carbohydrates! Complex carbohydrates in whole-wheat pasta, brown rice, high fiber cereal, seven-grain bread or crackers, fresh vegetables and fruits, beans, peas and corn are the best energy source for long distance running. Eat at least 3 ounces or approximately 240 calories of whole grains daily, up to 6 ounces and more for longer and more strenuous training days to get essential B vitamins, minerals such as magnesium and iron, and phytonutrients—plant compounds with ergogenic properties to keep energy levels high and illness at bay especially when the mileage picks up.
5. "Meat" your protein needs! Protein is essential for your health and for keeping injury at bay while training. Protein is also essential for recovering from your tougher and longer workouts. Getting enough daily calories allows protein to be used for the essential functions and to spare stored carbohydrates and glycogen for running. Get at least half of your weight in protein grams— you’ll need more when your training becomes harder and longer. There are about 7 grams of protein for every ounce of animal protein and beans, 3-5 grams for every ½ cup of plant-based sources like veggies and grains and 8 grams for each cup of low fat dairy. Sport bars can add 10-22 grams, while drinks can boost your daily diet two-fold. Be careful not to overdo protein. Too much can ruin even your best training with side effects such as dehydration and muscle heaviness. To play it safe, do not exceed your needs with more than 1 gram of protein per pound of your body weight per day unless you have special health needs.
6. Color your diet! A palate of dietary colors ensures a variety of vitamins and minerals. Get at least 5 colors in your food daily, vegetable, fruit and whole grain colors to ensure adequate vitamin, mineral and fiber intake. More than 90 percent of the runners that I see in practice are deficient in key vitamins and minerals required for fast running. Keep the major minerals in mind, especially iron, calcium, sodium, magnesium and potassium for proper muscle contraction, to prevent cramping and hyponatremia (low sodium levels in the blood, also known as over hydration).
7. Drink, drink, drink! Be prepared to drink 16-20 ounces of water or sport drink 1 to 2 hours before your longer training sessions, 4 to 6 ounces of fluid every 15 minutes during your run and 16 ounces of fluid after your training for each pound you’ve lost. Get a fair mix of sport drink and water to prevent over hydration, and balance each cup of soda or alcoholic beverages with a cup of water to prevent dehydration. Coffee has recently been shown to have antioxidant properties, essential for protecting your body’s cells from breaking down. The antioxidant properties may also spare muscle glycogen, so go ahead and have a cup of brew before heading out to your training.
8. Don’t overdo fiber before longer training and racing days! While high-fiber whole grain cereals, breads and crackers, fresh fruits and vegetables are part of the ongoing training diet, avoid more than 3-5 grams (varies from woman to woman) the day before your longer training or race day to avoid misery and cramps. At those meals, maintain a high- carbohydrate intake with low fiber, enriched white pasta, rice, sweet and plain potatoes and low-fiber cereal like corn flakes to maintain adequate energy levels without the gastric distress.
9. Supplement intelligently! When you don’t have the time to get enough nutrient- dense foods and high protein meals, and need a kick before or during the race, supplemental bars, shakes and vitamin mineral supplements can fill the gap and enhance your training diet. Just don’t take a pill, drink or gel for the heck of it—use supplements wisely. If you can’t drink enough milk, look for a calcium supplement. If you don’t have time to prepare high- quality protein sources—have a shake, eat a sport bar or throw a scoop of whey protein in your smoothie. If you can’t get enough veggies or fruits or don’t like whole grains, take a multivitamin that doesn’t exceed 100 percent of the RDAs for vitamins and minerals to prevent overdosing.
When you can’t eat a meal before your longer training sessions, have a bar or gel that gives you ½ your body weight in carbohydrate grams and fortify your energy levels every hour with no more than 60 grams of carbohydrates from gels, beans, sport beans or drink. Supplements work to enhance a good diet that just can’t keep up with the pace of training.
10. Rest! The most important aspect of your training program will be rest. Take a rest day to restore glycogen (carbohydrates) in your muscles, replenish mental energy, repair muscle fibers and to cross train for strength building, endurance or just for fun! If you get restless, rest actively with a friend by trying a relaxing exercise such as Pilates or yoga to improve your flexibility.
This would be very BAD!
Folks-
If you were watching Cyclism Sunday you will have noticed charter and versus are having trouble negotiating. Charter has threatened to drop versus. That means no TDF coverage!!!
Call 1-888-438-2427 and lodge your complaints.
That would stink the only time I really watch TV!
If you were watching Cyclism Sunday you will have noticed charter and versus are having trouble negotiating. Charter has threatened to drop versus. That means no TDF coverage!!!
Call 1-888-438-2427 and lodge your complaints.
That would stink the only time I really watch TV!
Sunday, April 01, 2007
I went back to the past!
Jeff Brown column:
Nichols out to beat cancer againby Jeff Brown / Tribune Sports Editor
The first time I talked with Danniela Nichols, she said she wasn’t afraid of the unknown. She was talking about tackling an Ironman triathlon.
She won that battle.
Now Nichols, 32, is facing a more dangerous unknown — cancer. Unfortunately, it’s not the first time. Nichols competed — and finished — the Wisconsin Ironman in Madison on Sept. 10, but she had an inkling something was amiss.
When you train for a 2.4-mile swim, 112-mile bike ride and 26.2-mile run, you get to know your body pretty well. There are no secrets, only ones you keep from admitting to yourself.
There it was, that dreaded, heart-stopping word that scares us all — cancer.
Nichols had been diagnosed with cancer once before. Eleven years ago she was treated for cervical cancer, and beat it. A fitness fanatic, Nichols ran, swam and biked through that setback and is determined to do so once again.
Don’t bet against her.
Better yet, give her some encouragement next Sunday at the Log Cabin in Bangor, Wis. That’s where her family and friends have put together a fund-raiser in order to help her and her family stay running at full speed.
It will be an emotional day in what has been an emotional year for the spirited, high-energy Nichols. Probably as heartwarming as the sendoff she had the day of her surgery on Nov. 2.
“I had people come to my house at 4:30 to 5 a.m. They showed up at my home on a morning it was 32 degrees,” Nichols said. “About 20 of us rode bikes from my house on Main Street in Onalaska to the hospital.
“I’m still touched by it. It was so emotional and so great I still get teary eyes thinking about it.”
Think about it for a moment. Here’s a woman facing cancer surgery and she bikes to the hospital in La Crosse to check in. Geez, think this disease is going to stop her?
And guess what? On the way, word spread of her adventure and runners they encountered along the way stopped, and shouted, ‘Go Danni. You will do fantastic.’
“It was awesome,.” she said.
Nichols underwent surgery during which her thyroid gland, which included a cancerous lump, was removed. Nichols said doctors told her it was a complicated surgery where one lymph node also was removed. Doctors are hopeful they removed all of the cancer, but Nichols still must undergo radiation treatment in January to be sure.
“I’m a very upbeat person and very positive, but when the doctor said (during the diagnosis) that this is really not normal and you need to have it checked out, then four hours later he called telling me I had cancer, it was a shocker. Having that extra support (from family and friends) really helped.”
Not having a thyroid gland has been an adjustment for Nichols as she will be on medication the rest of her life. That didn’t stop her on Saturday from taking a 20-mile bike ride with her best friend, Tracie Happel. It was her first big physical test since her surgery.
“We rode up County S. My first rule was that I was going to make it. I didn’t care if I got sick at the top; I was going to make it,” Nichols said.
Nichols, who has two sons — Tyler, 15, and Landen, 6 — knows there are plenty of bumps in the road ahead, especially after Jan. 1, when she must go off the thyroid medication in order to have the radiation treatment.
“The doctors told me it would take a 6 months to get back into shape. I’m going to do it in two weeks,” Nichols said. “My goal next year is to do two Ironmans — Madison and Las Vegas.”
My bet is she beats the odds — again.
I could only do the Madison Ironman - However Doctors didn't even think I would finish that! I proved them wrong!
"Life is great, you can never give up no matter how tough life gets"!
Again a HUGE Thank You to my two boys Tyler, Landen, my family and friends who did everything they could for me and they still do! I am one lucky women!!
Thank you again everyone from the bottom of my heart!
Nichols out to beat cancer againby Jeff Brown / Tribune Sports Editor
The first time I talked with Danniela Nichols, she said she wasn’t afraid of the unknown. She was talking about tackling an Ironman triathlon.
She won that battle.
Now Nichols, 32, is facing a more dangerous unknown — cancer. Unfortunately, it’s not the first time. Nichols competed — and finished — the Wisconsin Ironman in Madison on Sept. 10, but she had an inkling something was amiss.
When you train for a 2.4-mile swim, 112-mile bike ride and 26.2-mile run, you get to know your body pretty well. There are no secrets, only ones you keep from admitting to yourself.
There it was, that dreaded, heart-stopping word that scares us all — cancer.
Nichols had been diagnosed with cancer once before. Eleven years ago she was treated for cervical cancer, and beat it. A fitness fanatic, Nichols ran, swam and biked through that setback and is determined to do so once again.
Don’t bet against her.
Better yet, give her some encouragement next Sunday at the Log Cabin in Bangor, Wis. That’s where her family and friends have put together a fund-raiser in order to help her and her family stay running at full speed.
It will be an emotional day in what has been an emotional year for the spirited, high-energy Nichols. Probably as heartwarming as the sendoff she had the day of her surgery on Nov. 2.
“I had people come to my house at 4:30 to 5 a.m. They showed up at my home on a morning it was 32 degrees,” Nichols said. “About 20 of us rode bikes from my house on Main Street in Onalaska to the hospital.
“I’m still touched by it. It was so emotional and so great I still get teary eyes thinking about it.”
Think about it for a moment. Here’s a woman facing cancer surgery and she bikes to the hospital in La Crosse to check in. Geez, think this disease is going to stop her?
And guess what? On the way, word spread of her adventure and runners they encountered along the way stopped, and shouted, ‘Go Danni. You will do fantastic.’
“It was awesome,.” she said.
Nichols underwent surgery during which her thyroid gland, which included a cancerous lump, was removed. Nichols said doctors told her it was a complicated surgery where one lymph node also was removed. Doctors are hopeful they removed all of the cancer, but Nichols still must undergo radiation treatment in January to be sure.
“I’m a very upbeat person and very positive, but when the doctor said (during the diagnosis) that this is really not normal and you need to have it checked out, then four hours later he called telling me I had cancer, it was a shocker. Having that extra support (from family and friends) really helped.”
Not having a thyroid gland has been an adjustment for Nichols as she will be on medication the rest of her life. That didn’t stop her on Saturday from taking a 20-mile bike ride with her best friend, Tracie Happel. It was her first big physical test since her surgery.
“We rode up County S. My first rule was that I was going to make it. I didn’t care if I got sick at the top; I was going to make it,” Nichols said.
Nichols, who has two sons — Tyler, 15, and Landen, 6 — knows there are plenty of bumps in the road ahead, especially after Jan. 1, when she must go off the thyroid medication in order to have the radiation treatment.
“The doctors told me it would take a 6 months to get back into shape. I’m going to do it in two weeks,” Nichols said. “My goal next year is to do two Ironmans — Madison and Las Vegas.”
My bet is she beats the odds — again.
I could only do the Madison Ironman - However Doctors didn't even think I would finish that! I proved them wrong!
"Life is great, you can never give up no matter how tough life gets"!
Again a HUGE Thank You to my two boys Tyler, Landen, my family and friends who did everything they could for me and they still do! I am one lucky women!!
Thank you again everyone from the bottom of my heart!
Good Morning legs!
What a ride yesterday! My plan was to ride 3.5 hours on an indoor bike so that's what I did! My legs were like "WOWZA"
Today is going to be a crazy day also!
1 PT, Swim 2300 again, run 50 min. work meeting at 3:00 & 6:00, get my little buddy and get ready for the week.
I did have an organized bike ride planed at the Coulee Region Duathlon course but it's raining next time.
"Keep pushing, life is way to short to stop"
Today is going to be a crazy day also!
1 PT, Swim 2300 again, run 50 min. work meeting at 3:00 & 6:00, get my little buddy and get ready for the week.
I did have an organized bike ride planed at the Coulee Region Duathlon course but it's raining next time.
"Keep pushing, life is way to short to stop"
Sunday, March 25, 2007
Basic Skills for group riding!
You don't have to be a competitive cyclist to enjoy the benefits of group rides. Utilized correctly, regular group sessions can motivate you, improve your fitness and make any ride more enjoyable. However, if you lack the technique or the fitness to ride with a group, the experience can be frustrating and leave you riding alone. In a worst case scenario, lack of skills causes you to crash, perhaps taking others down with you.
To help you get started, let's look at a few group ride basics.
Finding a group for you
When you search for a group to ride with, find out their general policies. Some meet for "no-drop" rides. This means that no rider is left behind and you can count on an experienced rider to stay with you. Inquire if someone in the organization teaches group riding etiquette.
Another option is to join a drop-in ride. These often begin in the parking lot of a local bike shop, with the pace of the group determined by the individuals or specific goals of the ride. Often, there are designated A, B and C groups to accommodate differences in riding speed.
The third most common choice is a race thinly disguised as a group ride. These are usually the fastest and most aggressive rides available. These rides are for very experienced cyclists and carry catchy names like, "Everyone Gets Dropped", "Ride Till You Puke" and "Wednesday World Championships." You have been officially forewarned just by reading the title.
Your local bike shop is a good place to start if you're looking for a group ride in your area. Most are associated with a club, bike shop or racing team.
Basic skills
A few basic skills are needed in order to successfully ride with any group. You must be capable of riding a straight line, controlling your speed, anticipating possible problems and watching the road ahead of you. At the same time, be alert for activity in your peripheral vision.
Hold your line -- If you have watched a professional cycling race, you know that every rider needs to "hold a line." This means that cyclists need to be capable of riding a line parallel with the edge of the road.
Practice this skill by riding 12 to 24 inches to the right of the white shoulder line while trying to keep parallel with that line.
The slipstream -- Some group rides practice staying together as one large mass -- more or less -- with little movement among the group.
Other group rides incorporate pace lines -- or some version thereof -- into their sessions. In its most basic form, a pace line occurs when one rider pulls a line of other riders behind them. Each person follows the rider in front of them by staying within a few inches to a few feet of their leader's rear wheel. This area of least wind resistance is known as a slipstream.
Staying in the lead rider's slipstream is called drafting. Riders that are in the draft position save upwards of 30 percent of energy compared to the lead rider. If you've ever had a chance to draft, you know that riding 20 miles per hour is significantly easier when you're following rather than leading. The difference is even more pronounced in a head wind.
Control your speed -- The lead rider in a pace line can stay at the front for just a few seconds or for several minutes. When you join a group that is rotating the lead position and it is time for you to lead, resist pouring on the gas to show everyone how strong you are. A pace line is happiest when the pace is steady. Fast accelerations or jerky braking motions disrupt the line and can cause a crash.
Keep eyes and ears open -- The first person in the group can see clear road. Thus, they need to point out road hazards -- as do the rest of the people in the line. Pointing out hazards and verbal communication skills are important. For this reason, do not use headphones in a group riding situation.
When you are following someone, avoid getting a visual fixation on their rear wheel. Look several feet ahead, keeping the distance between your front wheel and the rider ahead of you in your peripheral vision. Watch for road hazards as well as motion to either side of the pace line.
Listen for cars approaching from the rear. A rear view mirror mounted on your helmet or glasses can be very helpful when watching for cars.
Maintain the pedaling motion of the other riders in your peripheral vision. Watch for sudden changes in cadence -- this usually signals some sort of problem.
Anticipate problems -- If you are riding in windy conditions or it is a hilly course, anticipate changes in the group or peloton. When the peloton changes directions, sometimes the weaker riders are no longer sheltered from the wind and they fall off the pace. The same is true for a hilly course. Riders that can usually stay with the group on flat roads can fall off the pace on a hill.
Get accustomed to watching for signs that a rider is struggling. This includes having difficulty finding the right gear, breathing like a steam engine or constantly looking over their shoulder.
You don't want to be stuck behind a struggling rider if you are feeling strong. Pay attention to the signals so you can maneuver yourself into a good position.
Practice
This column just scratched the surface of group riding skills. Once you master the basics, you should continue to hone your skills. A good resource on mass riding is Racing Tactics for Cyclists .
Remember: in group rides smart riders often have the advantage over strong riders.
By Gale BernhardtFor Active.com
To help you get started, let's look at a few group ride basics.
Finding a group for you
When you search for a group to ride with, find out their general policies. Some meet for "no-drop" rides. This means that no rider is left behind and you can count on an experienced rider to stay with you. Inquire if someone in the organization teaches group riding etiquette.
Another option is to join a drop-in ride. These often begin in the parking lot of a local bike shop, with the pace of the group determined by the individuals or specific goals of the ride. Often, there are designated A, B and C groups to accommodate differences in riding speed.
The third most common choice is a race thinly disguised as a group ride. These are usually the fastest and most aggressive rides available. These rides are for very experienced cyclists and carry catchy names like, "Everyone Gets Dropped", "Ride Till You Puke" and "Wednesday World Championships." You have been officially forewarned just by reading the title.
Your local bike shop is a good place to start if you're looking for a group ride in your area. Most are associated with a club, bike shop or racing team.
Basic skills
A few basic skills are needed in order to successfully ride with any group. You must be capable of riding a straight line, controlling your speed, anticipating possible problems and watching the road ahead of you. At the same time, be alert for activity in your peripheral vision.
Hold your line -- If you have watched a professional cycling race, you know that every rider needs to "hold a line." This means that cyclists need to be capable of riding a line parallel with the edge of the road.
Practice this skill by riding 12 to 24 inches to the right of the white shoulder line while trying to keep parallel with that line.
The slipstream -- Some group rides practice staying together as one large mass -- more or less -- with little movement among the group.
Other group rides incorporate pace lines -- or some version thereof -- into their sessions. In its most basic form, a pace line occurs when one rider pulls a line of other riders behind them. Each person follows the rider in front of them by staying within a few inches to a few feet of their leader's rear wheel. This area of least wind resistance is known as a slipstream.
Staying in the lead rider's slipstream is called drafting. Riders that are in the draft position save upwards of 30 percent of energy compared to the lead rider. If you've ever had a chance to draft, you know that riding 20 miles per hour is significantly easier when you're following rather than leading. The difference is even more pronounced in a head wind.
Control your speed -- The lead rider in a pace line can stay at the front for just a few seconds or for several minutes. When you join a group that is rotating the lead position and it is time for you to lead, resist pouring on the gas to show everyone how strong you are. A pace line is happiest when the pace is steady. Fast accelerations or jerky braking motions disrupt the line and can cause a crash.
Keep eyes and ears open -- The first person in the group can see clear road. Thus, they need to point out road hazards -- as do the rest of the people in the line. Pointing out hazards and verbal communication skills are important. For this reason, do not use headphones in a group riding situation.
When you are following someone, avoid getting a visual fixation on their rear wheel. Look several feet ahead, keeping the distance between your front wheel and the rider ahead of you in your peripheral vision. Watch for road hazards as well as motion to either side of the pace line.
Listen for cars approaching from the rear. A rear view mirror mounted on your helmet or glasses can be very helpful when watching for cars.
Maintain the pedaling motion of the other riders in your peripheral vision. Watch for sudden changes in cadence -- this usually signals some sort of problem.
Anticipate problems -- If you are riding in windy conditions or it is a hilly course, anticipate changes in the group or peloton. When the peloton changes directions, sometimes the weaker riders are no longer sheltered from the wind and they fall off the pace. The same is true for a hilly course. Riders that can usually stay with the group on flat roads can fall off the pace on a hill.
Get accustomed to watching for signs that a rider is struggling. This includes having difficulty finding the right gear, breathing like a steam engine or constantly looking over their shoulder.
You don't want to be stuck behind a struggling rider if you are feeling strong. Pay attention to the signals so you can maneuver yourself into a good position.
Practice
This column just scratched the surface of group riding skills. Once you master the basics, you should continue to hone your skills. A good resource on mass riding is Racing Tactics for Cyclists .
Remember: in group rides smart riders often have the advantage over strong riders.
By Gale BernhardtFor Active.com
Felt Great!
Landen rode his bike and I ran to the YMCA he did really, really well then we swam, Landen is a little fish! If he keeps that up he will be kicking my butt in no time "but then again I don't know if I would let him jk : )"
Workout for today is a 50 min run and a 2150 swim then go out to eat with your buds! My swim felt great my arms were a little tired from the weights yesterday but we made it.
NOW - Get outside an live it up in the great weather!
Workout for today is a 50 min run and a 2150 swim then go out to eat with your buds! My swim felt great my arms were a little tired from the weights yesterday but we made it.
NOW - Get outside an live it up in the great weather!
Saturday, March 24, 2007
My day started out great!
Today started out great, met some friends at the Y at 6:00 am and ran 3 miles, taught my spinning class at 7:00, did some abs, weights and then some of us went out to eat “that’s the best”!
It was 62 degrees out my sister picked up Landen and I went for a ride I was feeling great! I did the Coulee Region Duathlon course again I was feeling great but then I got my heart rate up way to high - when it gets to 193 I start to get sick today I couldn’t get it down every time I would pick up my cadence my heart rate would go up it was unbelievable, I had to slow way down take some deep breaths and watch my heart rate go down but then it would go right back up so I backed it off then went for a 20 min. run that went fine.
Later in the day I had a terrible headache, sick to my stomach, I even took a nap, man oh man I felt like crud. Time for a doctor call on Monday we have to recheck the medication that could have something to do with it.
“There is always something going on however, you can never let those little somethings get in the way of your goals!"Unless it’s your family, in my case those little somethings are my children that I love so very much"!
Have a fantastic night!
It was 62 degrees out my sister picked up Landen and I went for a ride I was feeling great! I did the Coulee Region Duathlon course again I was feeling great but then I got my heart rate up way to high - when it gets to 193 I start to get sick today I couldn’t get it down every time I would pick up my cadence my heart rate would go up it was unbelievable, I had to slow way down take some deep breaths and watch my heart rate go down but then it would go right back up so I backed it off then went for a 20 min. run that went fine.
Later in the day I had a terrible headache, sick to my stomach, I even took a nap, man oh man I felt like crud. Time for a doctor call on Monday we have to recheck the medication that could have something to do with it.
“There is always something going on however, you can never let those little somethings get in the way of your goals!"Unless it’s your family, in my case those little somethings are my children that I love so very much"!
Have a fantastic night!
Friday, March 23, 2007
It was 61 out today, I had to get out and ride; so I got the big dog out "The Extreme" - this is my Trek Madone 5.9 I just love this bike. I rode for a hour and 25 min. and did some small sprints "ok" big sprints up hills this felt great! Then I rode down one of the hills at 57 mph..... I know that was way to fast, really fun and really dangerous but I don't think about it until I'm done.
I do have to add, my legs were on fire from my boot camp class Thursday "WOWZA"
Swimming was really fun I had to work with 2 people in the pool and then it was my turn. I swam
400 warm up
12 x 25 drills
6 x 150 - adds that is 50 slow, 50 med 50 fast
12 x 25 kicks
and 450 cool down
I did have to use my fins for most of it I only have so much time.. Like everyone else
Have a great night!
6:00 am some people are running from the YMCA Onalaska tomorrow if anyone would like to join us!
Thursday, March 22, 2007
Thursday Training
Today was great Boot camp class was way fun lots of running, squatting, planks, push ups, Lungs, high knees and much much more. I love teaching that class! However, no one got sick :)
Training today is 1 hour bike and a 50 min. run and I feel great- I did 45 min bike outside and my run was outside, I do teach a running class tonight so I will go over a little on the run but that's how it goes.
OK I will tell you .. I did swim today, I was feeling great! I was thinking I couldn't swim on Tuesday because I was so very, very sick "again thanks to Outback", but then maybe I needed another day off But not that way!
Think about this the next time you work out:
"You never lose until you quit trying."
Mike Ditka
Training today is 1 hour bike and a 50 min. run and I feel great- I did 45 min bike outside and my run was outside, I do teach a running class tonight so I will go over a little on the run but that's how it goes.
OK I will tell you .. I did swim today, I was feeling great! I was thinking I couldn't swim on Tuesday because I was so very, very sick "again thanks to Outback", but then maybe I needed another day off But not that way!
Think about this the next time you work out:
"You never lose until you quit trying."
Mike Ditka
Wednesday, March 21, 2007
These are cool!
http://www.youtube.com/IronmanTriathlonTraining went great today!
I was able to teach my class without feeling like I was going to puke or pass out, ran 50 min. with 2 sprints 20 sec. long and swam 2200. I'm back whooohoo
Have a great day everyone!
Tuesday, March 20, 2007
INSPIRATIONAL POSITIVE THOUGHTS
Allow Your Own Inner Light to Guide You
There comes a time when you must stand alone.
You must feel confident enough within yourself to follow your own dreams.
You must be willing to make sacrifices.
You must be capable of changing and rearranging your priorities so that your final goal can be achieved.
Sometimes, familiarity and comfort need to be challenged.
There are times when you must take a few extra chances and create your own realities.
Be strong enough to at least try to make your life better.
Be confident enough that you won't settle for a compromise just to get by.
Appreciate yourself by allowing yourself the opportunities to grow, develop, and find your true sense of purpose in this life.
Don't stand in someone else's shadow when it's your sunlight that should lead the way.
There comes a time when you must stand alone.
You must feel confident enough within yourself to follow your own dreams.
You must be willing to make sacrifices.
You must be capable of changing and rearranging your priorities so that your final goal can be achieved.
Sometimes, familiarity and comfort need to be challenged.
There are times when you must take a few extra chances and create your own realities.
Be strong enough to at least try to make your life better.
Be confident enough that you won't settle for a compromise just to get by.
Appreciate yourself by allowing yourself the opportunities to grow, develop, and find your true sense of purpose in this life.
Don't stand in someone else's shadow when it's your sunlight that should lead the way.
What a day!
Training has been great, I feel good with my base; however I needed to take 2 days off and that stinks!
Today I was support to ride my bike for an hour and a half but instead I almost couldn't’t make it through my spinning class, Last night I took my boys to Outback Stake House for supper, to make a long story short I asked for coffee and asked our waitress if they had flavored cream, she said yes. We placed our order and I was sipping on my coffee all the sudden I was getting light headed and feeling a little crappy, dizzy and just YUCKY! I couldn't figure it out, when we got our food served I asked the new waitress if I could get a new cup of coffee because this one I had didn’t taste right then I asked the BIG question “can I get some flavored cream with that” she said “we don’t have flavored cream” “Oh gosh I figured the coffee had alcohol in it” I knew I was getting sick to my stomach my nose was tingling and my body felt like crud!
To find out the cup of coffee had a ton of alcohol in it. I do not drink I get really, really sick.
Tyler and Landen had to pack up their food and we had to go I was getting sicker and sicker by the min. Tyler doesn’t have his drivers license yet and he had to drive his sick mom home; I puked in my truck down the hall of my house and I had my face in my toilet for 15 min. after we got home. I have never felt this bad for a long time.
Tyler had to help me put Landen to bed and I went to bed it sucked…
This morning my alarm went off at 4:15 am and I though OK I feel good however, I got out of bed and the room was spinning “oh gosh” here I go. I went to the gym praying a spinning instructor would be there to teach my class and I could go home but there wasn’t I had to teach “WOWZA” that was the longest 45 min. ever I couldn't take today off from Personal Training which that isn’t that bad because I don’t do that much, but I had to miss out of 3 of my other classes. That STINKS!
So anytime you go to a restaurant and you want a coffee make sure you put in your own flavored cream.. J
Time for some good sleep and wake up feeling great tomorrow.
Today I was support to ride my bike for an hour and a half but instead I almost couldn't’t make it through my spinning class, Last night I took my boys to Outback Stake House for supper, to make a long story short I asked for coffee and asked our waitress if they had flavored cream, she said yes. We placed our order and I was sipping on my coffee all the sudden I was getting light headed and feeling a little crappy, dizzy and just YUCKY! I couldn't figure it out, when we got our food served I asked the new waitress if I could get a new cup of coffee because this one I had didn’t taste right then I asked the BIG question “can I get some flavored cream with that” she said “we don’t have flavored cream” “Oh gosh I figured the coffee had alcohol in it” I knew I was getting sick to my stomach my nose was tingling and my body felt like crud!
To find out the cup of coffee had a ton of alcohol in it. I do not drink I get really, really sick.
Tyler and Landen had to pack up their food and we had to go I was getting sicker and sicker by the min. Tyler doesn’t have his drivers license yet and he had to drive his sick mom home; I puked in my truck down the hall of my house and I had my face in my toilet for 15 min. after we got home. I have never felt this bad for a long time.
Tyler had to help me put Landen to bed and I went to bed it sucked…
This morning my alarm went off at 4:15 am and I though OK I feel good however, I got out of bed and the room was spinning “oh gosh” here I go. I went to the gym praying a spinning instructor would be there to teach my class and I could go home but there wasn’t I had to teach “WOWZA” that was the longest 45 min. ever I couldn't take today off from Personal Training which that isn’t that bad because I don’t do that much, but I had to miss out of 3 of my other classes. That STINKS!
So anytime you go to a restaurant and you want a coffee make sure you put in your own flavored cream.. J
Time for some good sleep and wake up feeling great tomorrow.
Tuesday, March 13, 2007
Tuesday
Today was going to be my swim and ride however, I swam on Sunday and that was so good. Today I rode my bike for 1 hour and 45 min., run outside 45 min. at a nice easy pace :) and did some weights! I have to watch my running, I run with my clients outside when it's 40 degrees so I have another 4 miles to run today!
I think the hardest thing is not overdoing it!
But I feel Great! :)
"Training Smart, Danni you’re still in the base training, that's what I keep telling my self"!
Have a wonderful day; stay positive with everything you do! Being negative will get you no where!
I think the hardest thing is not overdoing it!
But I feel Great! :)
"Training Smart, Danni you’re still in the base training, that's what I keep telling my self"!
Have a wonderful day; stay positive with everything you do! Being negative will get you no where!
Monday
Every Monday is going to be my day off from training, that means: I need to warm up my muscles and stretch.
Training Smart!
Training Smart!
Monday, March 12, 2007
I can't wait to do this again!
Jayde make sure you touch or it doesn't count!
Do you think it's cold?Water Fight, guess who would do that!
Run Ron Run!
Sunday, March 11, 2007
This is great!
By Matt Russ
The phrase “in the zone” is used a lot in sport, but what does it mean? My take is that it is a heightened sense of awareness in which the athlete is focused, performing optimally, and in tune with their body, both physically and mentally. In short, they are on top of their game. So how does one get into their zone during a triathlon?
There is only one optimal pace for each athlete; basically, the quickest means to get from point A to B. The first step is determining what that pace is. This is going to be predicated on your experience, knowledge of conditions, tactics, and most importantly, training. Do not expect to race substantially faster than you have been training, as your fitness level will determine your pace and speed. Your pacing system may be based on your heart rate, power on the bike, or speed and it will vary with course, race length, and event type. Once you have your pacing strategy figured out, the most important thing is to adhere to it. Situations may arise that may cause you to adapt your pacing strategy, but if you are chasing down every athlete who passes you, you are off your game and into theirs. An athlete who is in the zone controls their own race. "VERY TRUE, REMEMBER THIS WHEN YOUR OUT THERE RACING"
Every athlete is nervous, excited, or mildly anxious before a race. An athlete that is in the zone knows how to mitigate this anxiety and use it to their advantage. They take some time to visualize their success, how the race will unfold, and practice transitions in their head. They control and channel this energy and put it to productive use. They stay positive and remove all self doubt or conflict. :)
Once the starting gun goes off, the “zone” athlete is on autopilot to some extent. They react but do not overreact. They keep their emotions at bay and are in the moment. They remain focused even if things do not go as planned and are intrepid and unshakable. There are numerous examples of athletes who have crashed, or had a mechanical mishap and go on to win the event. These problems are out of an athletes control and must be treated as such.
During the race, the “zone” athlete follows a process. This means carefully monitoring heart rate, cadence, power, form, and nutrition to use the right amount of energy at the right time and not have anything left over at the finish line. Their economy does not fade as much as other athletes. I can often determine if my athlete stayed in the zone by their post race data. If it is very stochastic or faded on the run, I know they did not pace correctly, chased other athletes, or generally did not stay focused. The athlete in the zone moves quickly but methodically through transitions without fumbling. They do not “forget” to eat or drink, but fuel and hydrate precisely according to their plan.
Racing can be a very emotional experience, but emotions can work against you, or even defeat you. It is a skill to channel your emotions and mental energy into speed. And, like any other skill, it must be learned and practiced. Successful athletes are very adept at using mental skills such as visualization and positive self-talk to put themselves ahead of the pack. This starts by identifying mental limiters just as you would your physical limiters and then converting the negative into a positive. Set a reasonable expectation level and measurable goals. It is okay to dream big but your goals should be specific, performance-related, and attainable. Create a race mantra for yourself to play over and over in your head. Consider the personal reasons you race, what drives you, and what your reward will be; then go doggedly pursue them. Another characteristic of successful athletes is that they enjoy racing and have fun. This perhaps is the greatest reward of all.
"Make the plan, work the plan"
"Plan your race, race your plan"
24 Weeks to Ironman!
Ironman is going to be here in no time, today is my official first day of training!
I did my body weight, fat%, measurements, and all that jazz! I'm going to really, really watch my nutrition and stick to the plan "no over training, just smart training"!
I will be doing a base training of 8 weeks in this phase I will build my aerobic capacity with lots of workouts at moderate aerobic intensity, build endurance with long workouts on the weekends, and, secondarily, develop power and efficiency with stimuli including swim sprints sets, cycling power intervals, and running strides "I am a Forefoot runner so this will be my BIGGEST CHALLENGE however I love challenges! :)"
My first day was Swimming:
400 easy
12 x 25 drills 10 sec rest
7 x 100 mod inten. 5 sec rest
12 x 25 kick only that would be with the kick board 15 sec rest
400 easy - I did do some intervals training my son Landen he was swimming with me, Landen wanted to race me across the pool, so we did that every other lap he had his fins on he's my little swimmer and soon to be my little Triathlete.
Landen can do 10 laps in the pool it's so cool to watch him grow.
"Life is short, Live everyday like it's your last, and love every min you can"
I did my body weight, fat%, measurements, and all that jazz! I'm going to really, really watch my nutrition and stick to the plan "no over training, just smart training"!
I will be doing a base training of 8 weeks in this phase I will build my aerobic capacity with lots of workouts at moderate aerobic intensity, build endurance with long workouts on the weekends, and, secondarily, develop power and efficiency with stimuli including swim sprints sets, cycling power intervals, and running strides "I am a Forefoot runner so this will be my BIGGEST CHALLENGE however I love challenges! :)"
My first day was Swimming:
400 easy
12 x 25 drills 10 sec rest
7 x 100 mod inten. 5 sec rest
12 x 25 kick only that would be with the kick board 15 sec rest
400 easy - I did do some intervals training my son Landen he was swimming with me, Landen wanted to race me across the pool, so we did that every other lap he had his fins on he's my little swimmer and soon to be my little Triathlete.
Landen can do 10 laps in the pool it's so cool to watch him grow.
"Life is short, Live everyday like it's your last, and love every min you can"
Wednesday, March 07, 2007
Monday, March 05, 2007
Monday, February 26, 2007
Freezin for a Reason whoohoo!
A note from the team:
Once again TCI will be Freezin' for a Reason when we take the Polar Plunge for Special Olympics Wisconsin. The Polar Plunge is a cool event where supporters raise pledges and jump into frozen bodies of water. Money raised in the Polar Plunge provides funding for nearly 10,000 athletes with cognitive disabilities to reach for the gold. Please help us reach our fund raising goal by joining our team or by making an online credit card pledge to one of our team members.
Time for some cold fun, come join us or make a pledge for some special athletes in our area!
Wednesday, February 21, 2007
My Client sent this to me - I have to share!
Dear Diary.For my fiftieth Christmas this year, my wife (the dear) purchased a>week of personal training at the local health club for me. Although I thought I was still in pretty good shape since playing high school tennis 32 years ago, I decided it would be a good idea to go ahead and give it a try. I called the club and made my reservations with a personal trainer named Danni, who identified herself as a 34-year-old aerobics instructor, a Triathlete, an Ironman Triathlete I must add, Swim Coach, and yada, yada ya.... My wife seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress
MONDAY Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Danni waiting for me. She is something of a Greek goddess - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!! Danni gave me a tour and showed me the machines. She took my pulse after five minutes on the treadmill. She was alarmed that my pulse was so fast, but I attribute it to standing next to her in her Lycra aerobic outfit "Whatever". I enjoyed after my workout today. Very inspiring! Danni was encouraging as I did my sit-ups, all though my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week-!!
TUESDAY I drank a whole pot of coffee, but I finally made it out the door. Danni made me lie on my back and push a heavy iron bar into the air-then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Danni's rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.
WEDNESDAY The only way I can brush my teeth is by laying on the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Danni was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning and when she scolds, her voice is VERY annoying. My chest hurt when I got on the treadmill, so Danni put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Danni told me it would help me get in shape and enjoy life. She said some other sh*t too.
THURSDAY Danni was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Danni took me to work out with dumbbells. When she was not looking, I ran and hid in the men's room. She sent Josh to find me. Then, as punishment, she put me on the rowing machine-which I sank.
FRIDAY I hate that W*tch Danniiiiia more than any human being has ever hated anyother human being in the history of the world. Stupid, skinny, anemic little cheerleader, Ironman what?. If there was a part of my body I could move without unbearable pain, I would beat her with it. Danni wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the M----- f----- barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
SATURDAY Danni left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.
SUNDAY I'm having the Church van pick me up for services today so I can go and thank GOD that this week i s over. I will also pray that next year my wife (the witch) will choose a gift for me that is fun---like a root canal or a vasectomy.
"Oh my gosh that is so very funny"!!! He should try my Bootcamp class!!!
MONDAY Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Danni waiting for me. She is something of a Greek goddess - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!! Danni gave me a tour and showed me the machines. She took my pulse after five minutes on the treadmill. She was alarmed that my pulse was so fast, but I attribute it to standing next to her in her Lycra aerobic outfit "Whatever". I enjoyed after my workout today. Very inspiring! Danni was encouraging as I did my sit-ups, all though my gut was already aching from holding it in the whole time she was around. This is going to be a FANTASTIC week-!!
TUESDAY I drank a whole pot of coffee, but I finally made it out the door. Danni made me lie on my back and push a heavy iron bar into the air-then she put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Danni's rewarding smile made it all worthwhile. I feel GREAT-!! It's a whole new life for me.
WEDNESDAY The only way I can brush my teeth is by laying on the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn't try to steer or stop. I parked on top of a GEO in the club parking lot. Danni was impatient with me, insisting that my screams bothered other club members. Her voice is a little too perky for early in the morning and when she scolds, her voice is VERY annoying. My chest hurt when I got on the treadmill, so Danni put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Danni told me it would help me get in shape and enjoy life. She said some other sh*t too.
THURSDAY Danni was waiting for me with her vampire-like teeth exposed as her thin, cruel lips were pulled back in a full snarl. I couldn't help being a half an hour late, it took me that long to tie my shoes. Danni took me to work out with dumbbells. When she was not looking, I ran and hid in the men's room. She sent Josh to find me. Then, as punishment, she put me on the rowing machine-which I sank.
FRIDAY I hate that W*tch Danniiiiia more than any human being has ever hated anyother human being in the history of the world. Stupid, skinny, anemic little cheerleader, Ironman what?. If there was a part of my body I could move without unbearable pain, I would beat her with it. Danni wanted me to work on my triceps. I don't have any triceps! And if you don't want dents in the floor, don't hand me the M----- f----- barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn't it have been someone softer, like the drama coach or the choir director?
SATURDAY Danni left a message on my answering machine in her grating, shrilly voice wondering why I did not show up today. Just hearing her made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.
SUNDAY I'm having the Church van pick me up for services today so I can go and thank GOD that this week i s over. I will also pray that next year my wife (the witch) will choose a gift for me that is fun---like a root canal or a vasectomy.
"Oh my gosh that is so very funny"!!! He should try my Bootcamp class!!!
Tentative Race Schedule
Here it is....
2007 Race Schedule -
April 28: (Saturday) UW-L Coulee Duathlon
May 5: (Saturday) St. Claire Health Mission Half-Marathon
May 27: (Sunday) Mad-City Half-Marathon, Madison, WI ?????
June 10: (Sunday) Got Energy Triathlon (Olympic Distance), West Salem, WI
June 16: (Saturday) Grandma’s Half-Marathon, Duluth, MN
June 24: (Sunday) High Cliff Half-Ironman, Appleton, WI
July 7: (Saturday) Chileda Classic (10K Run), LaCrosse, WI
July 14: (Saturday) Lake Geode Triathlon (Olympic Distance), Burlington, IA
July 21: (Saturday) Castle Rock Triathlon (Sprint Distance), Adams, WI
July 22: (Sunday) Spirit of Racine Half-Ironman, Racine, WI
July 29 (Sunday) Chisago City Half Ironman Chisago MN
August 26: (Sunday) Ironman Louisville, KY
September 16: (Sunday) Tri-Quest (run-bike-golf) Maybe : )
September 23 (Sunday) Irongirl Bloomington Duathlon MN
September 29: (Saturday) Maple Leaf Races (5 mile run)
October 6: (Saturday) Dam Challenge (canoe-bike-run), LaFarge, WI
November 3: (Saturday) Ironman Florida
A little Note: The best thing about doing races like this, I can travel all over, do what I love to do, and have both my boys with me at all the races, unless it doesn't fall on my weekend! :)
Always Remember "Life is GOOD/GREAT and it is what you make it"!
2007 Race Schedule -
April 28: (Saturday) UW-L Coulee Duathlon
May 5: (Saturday) St. Claire Health Mission Half-Marathon
May 27: (Sunday) Mad-City Half-Marathon, Madison, WI ?????
June 10: (Sunday) Got Energy Triathlon (Olympic Distance), West Salem, WI
June 16: (Saturday) Grandma’s Half-Marathon, Duluth, MN
June 24: (Sunday) High Cliff Half-Ironman, Appleton, WI
July 7: (Saturday) Chileda Classic (10K Run), LaCrosse, WI
July 14: (Saturday) Lake Geode Triathlon (Olympic Distance), Burlington, IA
July 21: (Saturday) Castle Rock Triathlon (Sprint Distance), Adams, WI
July 22: (Sunday) Spirit of Racine Half-Ironman, Racine, WI
July 29 (Sunday) Chisago City Half Ironman Chisago MN
August 26: (Sunday) Ironman Louisville, KY
September 16: (Sunday) Tri-Quest (run-bike-golf) Maybe : )
September 23 (Sunday) Irongirl Bloomington Duathlon MN
September 29: (Saturday) Maple Leaf Races (5 mile run)
October 6: (Saturday) Dam Challenge (canoe-bike-run), LaFarge, WI
November 3: (Saturday) Ironman Florida
A little Note: The best thing about doing races like this, I can travel all over, do what I love to do, and have both my boys with me at all the races, unless it doesn't fall on my weekend! :)
Always Remember "Life is GOOD/GREAT and it is what you make it"!
I just can't get over this photo!
Nickname -"Burn" Can you see why? I never want to feel this again! 
Tuesday, February 20, 2007
Junk the junk by training with purpose
By Matt Russ Jan. 22, 2007 --
Before you begin your training for the day you should ask yourself one question: "What is the specific purpose of this workout?" If you do not know the answer, then it is likely the value of the workout will be equally in doubt. In order for your fitness to improve, you must place a new stressor on your body and then allow yourself to recover from it. If it is the same amount of physical stress, or less, or if recovery does not occur, then overload will not take place. Fatigue is not necessarily a good indicator of progress, either. If you begin a workout fatigued, sore and generally tired and then go through the motions, you are only breaking your body down further and delaying recovery. Being tired does not in any way mean that you are getting faster.When I examine an athlete's training plan for the first time I usually find a lot of junk miles. These are the miles that do not really have a specific purpose but are there because the athlete feels they need to train that day. The junk workout is almost always general in format and redundant. Often this time would be better spent recovering or performing a shorter, more specific workout that targets a particular limiter. Do not confuse hours with quality training. Your long workout addresses a particular fitness substrate: endurance. Endurance is very important, even the most important fitness substrate for long events, but it is certainly not the only one.Define the purposeThe athlete that simply trains the most does not win. The athlete that trains the most effectively does. Assume your limiter is climbing on the bike. To address this limiter you could go ride several hours on a hilly course. Before you choose your workouts you should identify your fitness limiters and your goals for the season. Are you a weak climber? Does your economy and form need work? Do you lack power in the flats? What sport do you need to spend the most time addressing? Your workouts should address these questions specifically. Now think about your goals and peak race(s). When is your race? What is the racecourse like? Where will your weakness be? The answers to these questions should largely determine how your training plan builds out.Now that you know what to target, you must choose the right workouts at the right time. If you are an underpowered cyclist, strength training during your base phase will help increase force production. In consideration, you will have to lower your weekly saddle hours as you spend more training time in the gym. If you are a weak swimmer, spend time correcting your stroke. This may mean reducing the run and bike on some weeks as you spend more time in the water or with a coach. Realize that a general plan will not address your needs specifically. In order to reach your true potential you may need a plan that is as unique as you are. Training requires energyWe often have athletes come to us chronically injured, burned out, and/or over-trained. By reducing their training volume to a more manageable level we are able to make these athletes faster. In reviewing their training plans we get rid of the junk miles first. It is a mental adjustment for them when we step down volume. Only when they have more energy to train effectively and become more balanced in their bodies and lifestyle do they get on board. The athletes begin to get faster and they realize some of the shorter workouts are some of the hardest and most effective. Reducing their total hours does not mean they do not train hard. In fact, they are able to train much harder than when they were chronically fatigued. They just don't train as often (instead, they make every workout count by ensuring every training session has a purpose and is designed to contribute to overall fitness development) and are allowed more recovery time. You only have a finite amount of energy to put forth. Where, when and how you apply your energy determines the efficacy of your training.There is always a compulsion to do more. This is a natural impulse, but adding in a workout that has no real purpose can work against you. When your body is broken down and you are training simply because you feel you have to, it is non-productive. Resist that compulsion to throw random workouts in that may impair recovery. Only train with purpose. Don't confuse quantity with high-quality training. The athlete that trains 15 hours of random miles per week is not as effective as the athlete training 10 hours of directed and specific training. This athlete targets strength, power, aerobic capacity, endurance, or anaerobic endurance, in the right mix, at the right time.
I liked this so I had to share this with all of you!
Smart and Fun Training Everyone!
Before you begin your training for the day you should ask yourself one question: "What is the specific purpose of this workout?" If you do not know the answer, then it is likely the value of the workout will be equally in doubt. In order for your fitness to improve, you must place a new stressor on your body and then allow yourself to recover from it. If it is the same amount of physical stress, or less, or if recovery does not occur, then overload will not take place. Fatigue is not necessarily a good indicator of progress, either. If you begin a workout fatigued, sore and generally tired and then go through the motions, you are only breaking your body down further and delaying recovery. Being tired does not in any way mean that you are getting faster.When I examine an athlete's training plan for the first time I usually find a lot of junk miles. These are the miles that do not really have a specific purpose but are there because the athlete feels they need to train that day. The junk workout is almost always general in format and redundant. Often this time would be better spent recovering or performing a shorter, more specific workout that targets a particular limiter. Do not confuse hours with quality training. Your long workout addresses a particular fitness substrate: endurance. Endurance is very important, even the most important fitness substrate for long events, but it is certainly not the only one.Define the purposeThe athlete that simply trains the most does not win. The athlete that trains the most effectively does. Assume your limiter is climbing on the bike. To address this limiter you could go ride several hours on a hilly course. Before you choose your workouts you should identify your fitness limiters and your goals for the season. Are you a weak climber? Does your economy and form need work? Do you lack power in the flats? What sport do you need to spend the most time addressing? Your workouts should address these questions specifically. Now think about your goals and peak race(s). When is your race? What is the racecourse like? Where will your weakness be? The answers to these questions should largely determine how your training plan builds out.Now that you know what to target, you must choose the right workouts at the right time. If you are an underpowered cyclist, strength training during your base phase will help increase force production. In consideration, you will have to lower your weekly saddle hours as you spend more training time in the gym. If you are a weak swimmer, spend time correcting your stroke. This may mean reducing the run and bike on some weeks as you spend more time in the water or with a coach. Realize that a general plan will not address your needs specifically. In order to reach your true potential you may need a plan that is as unique as you are. Training requires energyWe often have athletes come to us chronically injured, burned out, and/or over-trained. By reducing their training volume to a more manageable level we are able to make these athletes faster. In reviewing their training plans we get rid of the junk miles first. It is a mental adjustment for them when we step down volume. Only when they have more energy to train effectively and become more balanced in their bodies and lifestyle do they get on board. The athletes begin to get faster and they realize some of the shorter workouts are some of the hardest and most effective. Reducing their total hours does not mean they do not train hard. In fact, they are able to train much harder than when they were chronically fatigued. They just don't train as often (instead, they make every workout count by ensuring every training session has a purpose and is designed to contribute to overall fitness development) and are allowed more recovery time. You only have a finite amount of energy to put forth. Where, when and how you apply your energy determines the efficacy of your training.There is always a compulsion to do more. This is a natural impulse, but adding in a workout that has no real purpose can work against you. When your body is broken down and you are training simply because you feel you have to, it is non-productive. Resist that compulsion to throw random workouts in that may impair recovery. Only train with purpose. Don't confuse quantity with high-quality training. The athlete that trains 15 hours of random miles per week is not as effective as the athlete training 10 hours of directed and specific training. This athlete targets strength, power, aerobic capacity, endurance, or anaerobic endurance, in the right mix, at the right time.
I liked this so I had to share this with all of you!
Smart and Fun Training Everyone!
USAT Rankings are in..
2006 Rankings Now Final
COLORADO SPRINGS, Colo. ( Feb. 9 2007 ) USA Triathlon is pleased to announce the 2006 age group rankings have been finalized.
In 2006, USA Triathlon introduced the new “pacesetter” system, designed to create as accurate and fair a program as possible in determining how athletes rank across the country. For a full description of the new program, please visit Rankings Criteria.
“We have received an overwhelmingly positive response to the pacesetter system, and will continue to improve all aspects of the program over the next few years”, said Membership Services Director Jennifer O’Day. “As the most popular benefit USA Triathlon offers, we saw an opportunity to revamp an outdated system, and are incredibly pleased with the results.”
As of February 8, all rankings for results received by USA Triathlon have been calculated. All current members as of 12/31/06, who competed in a minimum of two triathlons, two off-road triathlons, or two duathlons/aquathlons, can view their final rankings here: 2006 Year End Rankings. The final rankings will also be published in the spring issue of USA Triathlon Life.
I was ranked 618 out of 2022 women in my age group : ) This year is going to be great!
Whoohoo I'm in again!
Dear Snickers Marathon Team Applicant:
Congratulations – you have been selected as a member of the 2007 Snickers Marathon Team! http://www.snickersmarathon.com/home.asp Selection for the 2007 team was based on the following factors: overall leadership and athletic skills, frequency of participation in events and competition, sphere of influence within training circles, primary sport of competition, 2006 greatest accomplishments and overall dedication to the sport. Further standards as set forth by the sponsor were taken into consideration.
Congratulations – you have been selected as a member of the 2007 Snickers Marathon Team! http://www.snickersmarathon.com/home.asp Selection for the 2007 team was based on the following factors: overall leadership and athletic skills, frequency of participation in events and competition, sphere of influence within training circles, primary sport of competition, 2006 greatest accomplishments and overall dedication to the sport. Further standards as set forth by the sponsor were taken into consideration.
You can still get in..
Community Foundation Slots For Ford Ironman Louisville Race Date: August 26, 2007
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Dear Athletes,
Ironman is offering a limited number of Ironman Community Foundation Slots for the sold out Ford Ironman Louisville. Athletes who were unable to register in time for the inaugural event will now have a second opportunity to gain entry. The slots will be sold on a first-come, first-served basis and will each cost $1,000 USD, which includes athlete registration and a $550 tax-deductible donation to The Ironman Foundation, Inc., a not-for-profit organization. One hundred percent of all donations made to The Ironman Foundation, Inc. will be distributed to support various local organizations and charities based in Louisville.
For more information, visit http://rs6.net/tn.jsp?t=9c5yv7bab.0.w9jri7bab.udmbzobab.51458&ts=S0229&p=http%3A%2F%2Fwww.IronmanLouisville.com
Register Now!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Dear Athletes,
Ironman is offering a limited number of Ironman Community Foundation Slots for the sold out Ford Ironman Louisville. Athletes who were unable to register in time for the inaugural event will now have a second opportunity to gain entry. The slots will be sold on a first-come, first-served basis and will each cost $1,000 USD, which includes athlete registration and a $550 tax-deductible donation to The Ironman Foundation, Inc., a not-for-profit organization. One hundred percent of all donations made to The Ironman Foundation, Inc. will be distributed to support various local organizations and charities based in Louisville.
For more information, visit http://rs6.net/tn.jsp?t=9c5yv7bab.0.w9jri7bab.udmbzobab.51458&ts=S0229&p=http%3A%2F%2Fwww.IronmanLouisville.com
Register Now!
Monday, February 19, 2007
I feel so good I have to share this!
Last year at thi!s time I was able to start some Ironman training which was 5 min. on my bike then getting off and crying because I would get dizzy or would be tired, then maybe run a half of a mile, swim yea we don't want to go there!!! I weighted 138 and my body fat% was 29 to 32 percent... "WOWZA" that sucked in a "Nice positive way"! This year my goal is to do the best I can, I have no health issues "YET"! and I better not, I feel great and I am ready to tear it up.
So tonight I did a body assessment with calipers and weighed myself on the Y scale. My weight was 127.4 and my body fat % was 16.4 "HOLLY CRUD"! I have been working so hard at this so when I saw that I almost cried "I'm such a yahoo" so I came home and got on my Ironman Tanita scale http://www.tanita.com/IronManScales.shtml and it was so very close.... I was so very happy!
**Remember never give up on any goal, it will come it just takes time and hard work; we all have the time, and we all can put in the hard work!
So tonight I did a body assessment with calipers and weighed myself on the Y scale. My weight was 127.4 and my body fat % was 16.4 "HOLLY CRUD"! I have been working so hard at this so when I saw that I almost cried "I'm such a yahoo" so I came home and got on my Ironman Tanita scale http://www.tanita.com/IronManScales.shtml and it was so very close.... I was so very happy!
**Remember never give up on any goal, it will come it just takes time and hard work; we all have the time, and we all can put in the hard work!
I believe whatever is in store for us will be for us.
I received this via e-mail and I thought I would share it with you too....
The poem is very true, unfortunately.
***Make sure you read the poem!
CASE 1: Kelly Sedey had one wish, for her boyfriend of three years, David Marsden, to propose to her. Then one day when she was out to lunch David proposed! She accepted, but then had to leave because she had a meeting in 20 min. When she got to her office, ! ! she noticed on her computer she had some e-mail's She checked it, the usual stuff from her friends, but then she saw one that she had never gotten before. It was this poem She simply deleted it without even reading all of it. BIG MISTAKE! Later that evening, she received a phone call from the police It was about DAVID! He had been in an accident with an 18 wheeler. He didn't survive!
CASE 2: Take Katie Robinson She received this poem and being the believer that she was she sent it to a few of her friends but didn't have enough e-mail addresses to send out the full 5 that you must. Three days later, Katie went to a masquerade ball. Later that night when she left to get to her car, she was killed in that spot by a hit-and-run drunk driver
CASE 3: Richard S. Willis sent this poem out within 45 minutes of reading it. Not even 4 hours later walking along the street to his new job interview with a really big company, ! when he ran into Cynthia Bell, his secret love for 5 years. Cynthia came up to him and told him of her passionate crush on him that she had had for 2 years. Three days later, he proposed to her and they got married. Cynthia and Richard are still married with three children, happy as ever!
This is the poem:
Around the corner I have a friend, In this great city that has no end, Yet the days go by and weeks rush on, And before I know it, a year is gone. And I never see my old friends face, For life is a swift and terrible race, He knows I like him just as well, As in the days when I rang his bell. And he rang mine but we were younger then, And now we are busy, tired men.
Tired of playing a foolish game, Tired of trying to make a name.
Tomorrow" I say! "I will call on Jim Just to show that I'm thinking of him." But tomorrow comes and tomorrow goes, And distance between us grows and grows. Around the corner, yet miles away, "Here's a telegram sir," "Jim died today." And that's what we get and deserve in the end. Around the corner, a vanished friend. Remember to always say what you mean. If you love someone, tell them. Don't be afraid to express yourself. Reach out and tell someone what they mean to you. Because when you decide that it is the right time it might be too late. Seize the day. Never have regrets. And most importantly, stay close to your friends and family, for they have helped make you the person that you are today. "SO very true"
SMILE, even through your tears!!!!!
Now go out and tell someone how you feel! "In a nice positive way"
The poem is very true, unfortunately.
***Make sure you read the poem!
CASE 1: Kelly Sedey had one wish, for her boyfriend of three years, David Marsden, to propose to her. Then one day when she was out to lunch David proposed! She accepted, but then had to leave because she had a meeting in 20 min. When she got to her office, ! ! she noticed on her computer she had some e-mail's She checked it, the usual stuff from her friends, but then she saw one that she had never gotten before. It was this poem She simply deleted it without even reading all of it. BIG MISTAKE! Later that evening, she received a phone call from the police It was about DAVID! He had been in an accident with an 18 wheeler. He didn't survive!
CASE 2: Take Katie Robinson She received this poem and being the believer that she was she sent it to a few of her friends but didn't have enough e-mail addresses to send out the full 5 that you must. Three days later, Katie went to a masquerade ball. Later that night when she left to get to her car, she was killed in that spot by a hit-and-run drunk driver
CASE 3: Richard S. Willis sent this poem out within 45 minutes of reading it. Not even 4 hours later walking along the street to his new job interview with a really big company, ! when he ran into Cynthia Bell, his secret love for 5 years. Cynthia came up to him and told him of her passionate crush on him that she had had for 2 years. Three days later, he proposed to her and they got married. Cynthia and Richard are still married with three children, happy as ever!
This is the poem:
Around the corner I have a friend, In this great city that has no end, Yet the days go by and weeks rush on, And before I know it, a year is gone. And I never see my old friends face, For life is a swift and terrible race, He knows I like him just as well, As in the days when I rang his bell. And he rang mine but we were younger then, And now we are busy, tired men.
Tired of playing a foolish game, Tired of trying to make a name.
Tomorrow" I say! "I will call on Jim Just to show that I'm thinking of him." But tomorrow comes and tomorrow goes, And distance between us grows and grows. Around the corner, yet miles away, "Here's a telegram sir," "Jim died today." And that's what we get and deserve in the end. Around the corner, a vanished friend. Remember to always say what you mean. If you love someone, tell them. Don't be afraid to express yourself. Reach out and tell someone what they mean to you. Because when you decide that it is the right time it might be too late. Seize the day. Never have regrets. And most importantly, stay close to your friends and family, for they have helped make you the person that you are today. "SO very true"
SMILE, even through your tears!!!!!
Now go out and tell someone how you feel! "In a nice positive way"
Sunday, February 18, 2007
Whoohoo - Going at it again!
Lance Armstrong to run NYC Marathon again
By Kathy Hanrahan (Associated Press Writer)Associated Press
February 14, 2007
Lance Armstrong has another date with the New York City Marathon.
The seven-time Tour de France winner ran the marathon in November for the first time and finished 856th, barely beating his goal finishing in less than three hours.
The seven-time Tour de France winner ran the marathon in November for the first time and finished 856th, barely beating his goal finishing in less than three hours.
"I'm gonna do it again," Armstrong told The Associated Press on Monday during a break from a meeting of the President's Cancer Panel.
After finishing the 42.2-kilometer (26.2-mile) race in November, Armstrong called it "without a doubt the hardest physical thing I have ever done."
After finishing the 42.2-kilometer (26.2-mile) race in November, Armstrong called it "without a doubt the hardest physical thing I have ever done."
"It was really a gradual progression of fatigue and soreness," he said at the time. "In 20 years of pro sports and endurance sports, even the worst days on the Tour, nothing felt like that or left me the way I feel now."
Though marathons are staged around the country, Armstrong said New York is the one to run.
"Hawaii would be too hot. I couldn't run a marathon there," he said, adding that the scope of the New York race will help fundraising possibilities for his charity, The Lance Armstrong Foundation.
"Hawaii would be too hot. I couldn't run a marathon there," he said, adding that the scope of the New York race will help fundraising possibilities for his charity, The Lance Armstrong Foundation.
In 1996, Armstrong was diagnosed with testicular cancer that spread to his abdomen, lungs and brain. He returned to cycling nine months after his diagnosis.
Armstrong has been a member since 2002 of the President's Cancer Panel, which visits four cities a year to hold daylong meetings to gather information about cancer treatment and prevention.
Armstrong joined members of the panel on Monday in Jackson to discuss research and public policy about tobacco.
"Smoking is something that is clearly deadly, not just for the people that choose to do it but for the people around them as well," Armstrong said.
Armstrong joined members of the panel on Monday in Jackson to discuss research and public policy about tobacco.
"Smoking is something that is clearly deadly, not just for the people that choose to do it but for the people around them as well," Armstrong said.
Thursday, February 15, 2007
What do you think?
This is hilarious!
››› Do you have OED (Obsessive Exercise Disorder)?
by Coach Steve
As we pursue excellence in triathlon events our behavior can become a bit obsessive, especially from the perspective of those who don't participate, but that's what passion for sport is all about. As obsessions go triathlon is not that bad, perhaps a little taxing to family and significant others, but no threat to society as a whole. Consider what we do from the perspective of those not 'addicted' and you should be able to see some humor in it.
"Those who hear not the music think the dancers mad." - Chinese Proverb
Here are the symptoms:
Just one more qualifier and you're sure you'll make it to Kona. Who does this sound like?
Only one workout a day makes you feel guilty. "I'm not like that!"
You called in sick not because you're hung over but because the weather was bad over the weekend and you've got to get that long workout in.
You lie to your friends and family about what you did over the weekend: "I relaxed!" "I would never do this hehehe"
You can accurately assess fitness level by volume of laundry. "I do laundry every other day is that a sign?"
You know the exact weather prediction for any given day, when a storm is coming, what the wind speed is—and most important—from which direction it's blowing.
Your bike(s), wheels, wetsuit, and other miscellaneous tri-gear are worth more than your car. "OH I'M REALLY IN TROUBLE"
A year of entry fees cost more than your car insurance. "Maybe just a little"
You never sleep-in on weekends. "I get a ton of sleep"
You used to eat candy bars and still do, but now they have names that include words like: Power, Balance, Zone, etc. They forgot the Gummi Bears DUH!
Acronyms and numbers like HRM, AT, LT, ATP, OD, 140.6, 70.3 are familiar, and IM does not mean Instant Messenger! "OH YEA"!
You know there's still a band aid at the bottom of lane 3.
The phrases "Swim Meet this Weekend," and "Annual Maintenance Shutdown" stress you out.
You forgot how to tie shoe laces. "Thank gosh I wear old shoes to P.T. in or I would have"
You know all the kilometer to mile conversions by heart.
Spending another $1000 on your bike to shave a few seconds off your 40k time is well worth it.
You plan your race season a year in advance and log on at midnight with your credit card ready.
You used to make fun of people wearing Lycra, now you think it looks cool. :)
You look forward to getting older (aging up = less competition)!
This is so funny! Who does this sound like? ALL OF US!! :)
Copyright ©Tri-eCoach
››› Do you have OED (Obsessive Exercise Disorder)?
by Coach Steve
As we pursue excellence in triathlon events our behavior can become a bit obsessive, especially from the perspective of those who don't participate, but that's what passion for sport is all about. As obsessions go triathlon is not that bad, perhaps a little taxing to family and significant others, but no threat to society as a whole. Consider what we do from the perspective of those not 'addicted' and you should be able to see some humor in it.
"Those who hear not the music think the dancers mad." - Chinese Proverb
Here are the symptoms:
Just one more qualifier and you're sure you'll make it to Kona. Who does this sound like?
Only one workout a day makes you feel guilty. "I'm not like that!"
You called in sick not because you're hung over but because the weather was bad over the weekend and you've got to get that long workout in.
You lie to your friends and family about what you did over the weekend: "I relaxed!" "I would never do this hehehe"
You can accurately assess fitness level by volume of laundry. "I do laundry every other day is that a sign?"
You know the exact weather prediction for any given day, when a storm is coming, what the wind speed is—and most important—from which direction it's blowing.
Your bike(s), wheels, wetsuit, and other miscellaneous tri-gear are worth more than your car. "OH I'M REALLY IN TROUBLE"
A year of entry fees cost more than your car insurance. "Maybe just a little"
You never sleep-in on weekends. "I get a ton of sleep"
You used to eat candy bars and still do, but now they have names that include words like: Power, Balance, Zone, etc. They forgot the Gummi Bears DUH!
Acronyms and numbers like HRM, AT, LT, ATP, OD, 140.6, 70.3 are familiar, and IM does not mean Instant Messenger! "OH YEA"!
You know there's still a band aid at the bottom of lane 3.
The phrases "Swim Meet this Weekend," and "Annual Maintenance Shutdown" stress you out.
You forgot how to tie shoe laces. "Thank gosh I wear old shoes to P.T. in or I would have"
You know all the kilometer to mile conversions by heart.
Spending another $1000 on your bike to shave a few seconds off your 40k time is well worth it.
You plan your race season a year in advance and log on at midnight with your credit card ready.
You used to make fun of people wearing Lycra, now you think it looks cool. :)
You look forward to getting older (aging up = less competition)!
This is so funny! Who does this sound like? ALL OF US!! :)
Copyright ©Tri-eCoach
Thursday, February 08, 2007
Livestrong making a difference! I love this!
What Cancer Has Taught Me
By Jimmy Fowkes, cancer survivor
On January 11, 2006, I was diagnosed with a malignant brain tumor called Medulloblastoma. For several weeks before my diagnosis, I had been experiencing an increasing number of headaches and vomiting. After emergency surgery to remove the tumor, I spent eight days in ICU before being moved to a regular room. When I tried to walk, I found I couldn't stand without my parents' help. After lying in a bed for eight days, my muscles had deteriorated so much that it was excruciating to walk and impossible to keep my balance.
When I got home, I told myself that I would do my absolute best to not let my treatment change my life. After a week at home, I returned to school. For two weeks, I went part-time, and then went back full-time. During this time, I started radiation, which made me more exhausted than I could have possibly imagined. Each day was the same. I would go to school, have radiation, go home, do my homework, and go to bed. Each day I became more and more tired, but the only thing I wanted to do was to keep going.
Four weeks after radiation, I had my first of nine rounds of chemotherapy. Although the chemo wore me down, it wasn't as bad as the radiation. Thankfully, I had little nausea from the treatment, which is normally one of the main side effects. I had two chemotherapy treatments in eighth grade, two during the summer and three in high school so far (I have two more to go and will finish in March 2007). The hardest part of the treatments has been making up the days of school (and all the schoolwork!) that I missed.
As tough as this year has been, it has been the greatest year of my life. One of the highlights was meeting Lance for the first time, when he came to Portland in June. I also participated in the LIVESTRONG Challenge and was the top fundraiser in Portland! Because of my fundraising efforts, I was also able to go to the Ride for Roses bike ride in Austin, Texas.
The LIVESTRONG Challenge gave me back some sense of control over my life. Despite what I'd been through, I could still bike 40 miles and raise money to help other people fighting cancer. I was also inspired by many of the brave people I met who are currently fighting this disease.
Getting cancer has been both the best and worst experience of my life. It was the worst because of the vomiting, the surgery, the recovery, the radiation and the chemotherapy. But it has also been the best experience of my life. Cancer has taught me so much about life:
- To enjoy every minute of every day- To keep fighting no matter what, through the good times and bad- To always have a positive attitude
Cancer has taught me about fear, because I have never been more scared than the night I was diagnosed. But it also taught me that you can believe in yourself and conquer that fear.
The Lance Armstrong Foundation (LAF) taught me a very valuable lesson as well - that anyone can make a difference. Because of my cancer, I was able to raise money for the LAF, tell my story and inspire people.
If someone told me they could take this whole experience away - the tumor, the surgery, the recovery, the radiation, and the chemotherapy, I wouldn't do it because of how cancer has changed my outlook on life and how it has shaped me as a person.
My name is Jimmy Fowkes. I'm fourteen years old, and I'm a brain cancer survivor.
By Jimmy Fowkes, cancer survivor
On January 11, 2006, I was diagnosed with a malignant brain tumor called Medulloblastoma. For several weeks before my diagnosis, I had been experiencing an increasing number of headaches and vomiting. After emergency surgery to remove the tumor, I spent eight days in ICU before being moved to a regular room. When I tried to walk, I found I couldn't stand without my parents' help. After lying in a bed for eight days, my muscles had deteriorated so much that it was excruciating to walk and impossible to keep my balance.
When I got home, I told myself that I would do my absolute best to not let my treatment change my life. After a week at home, I returned to school. For two weeks, I went part-time, and then went back full-time. During this time, I started radiation, which made me more exhausted than I could have possibly imagined. Each day was the same. I would go to school, have radiation, go home, do my homework, and go to bed. Each day I became more and more tired, but the only thing I wanted to do was to keep going.
Four weeks after radiation, I had my first of nine rounds of chemotherapy. Although the chemo wore me down, it wasn't as bad as the radiation. Thankfully, I had little nausea from the treatment, which is normally one of the main side effects. I had two chemotherapy treatments in eighth grade, two during the summer and three in high school so far (I have two more to go and will finish in March 2007). The hardest part of the treatments has been making up the days of school (and all the schoolwork!) that I missed.
As tough as this year has been, it has been the greatest year of my life. One of the highlights was meeting Lance for the first time, when he came to Portland in June. I also participated in the LIVESTRONG Challenge and was the top fundraiser in Portland! Because of my fundraising efforts, I was also able to go to the Ride for Roses bike ride in Austin, Texas.
The LIVESTRONG Challenge gave me back some sense of control over my life. Despite what I'd been through, I could still bike 40 miles and raise money to help other people fighting cancer. I was also inspired by many of the brave people I met who are currently fighting this disease.
Getting cancer has been both the best and worst experience of my life. It was the worst because of the vomiting, the surgery, the recovery, the radiation and the chemotherapy. But it has also been the best experience of my life. Cancer has taught me so much about life:
- To enjoy every minute of every day- To keep fighting no matter what, through the good times and bad- To always have a positive attitude
Cancer has taught me about fear, because I have never been more scared than the night I was diagnosed. But it also taught me that you can believe in yourself and conquer that fear.
The Lance Armstrong Foundation (LAF) taught me a very valuable lesson as well - that anyone can make a difference. Because of my cancer, I was able to raise money for the LAF, tell my story and inspire people.
If someone told me they could take this whole experience away - the tumor, the surgery, the recovery, the radiation, and the chemotherapy, I wouldn't do it because of how cancer has changed my outlook on life and how it has shaped me as a person.
My name is Jimmy Fowkes. I'm fourteen years old, and I'm a brain cancer survivor.
GO JIMMY GO!!
I just had to share this!
Tuesday, February 06, 2007
Wow I couldn't get into my site!
I'm back at it! I could get in to my site for the past few days!
The Ironman indoors is going great! I've been done with my first indoor Ironman distance on Saturday! I had to run 18 miles on the Treadmill on Saturday and I will say I will never do that again! My legs were on fire on Monday. I had toooooooo!!! My biking was all done in Spinning classes and on the recumbent bike and did that STINKS that will not happen again! This Second Ironman will be split up I will be doing miles on my bike at home and my Spinning class. I will for sure mix up my running.
However I have to watch it this is not good training for the real thing in August however it is one H*ll of a base.
My Second Ironman so far is
Swimming = will be done tomorrow
Biking = 66 miles
Running = a huge 6 miles and I will do some tomorrow :)
"You only live once live it up"!
The Ironman indoors is going great! I've been done with my first indoor Ironman distance on Saturday! I had to run 18 miles on the Treadmill on Saturday and I will say I will never do that again! My legs were on fire on Monday. I had toooooooo!!! My biking was all done in Spinning classes and on the recumbent bike and did that STINKS that will not happen again! This Second Ironman will be split up I will be doing miles on my bike at home and my Spinning class. I will for sure mix up my running.
However I have to watch it this is not good training for the real thing in August however it is one H*ll of a base.
My Second Ironman so far is
Swimming = will be done tomorrow
Biking = 66 miles
Running = a huge 6 miles and I will do some tomorrow :)
"You only live once live it up"!
Thursday, February 01, 2007
Lots and lots and lots going on
I have been moving the past couple days and wow has it been fun! My friend Ron, Tyler (my son) 4 of his friends, The Great uncle Todd and aunt Ramona helped me move in short notice I have to say "thank gosh for friends and family"! It was crazy Tyler, his friends and Ron moved my stuff until 12:30 am Saturday night we did get to bed until 3:30 am, I have so much stuff! So that's what I have been doing these past couple day's.
The good stuff!
However we did start the Y Challenge - Ironman Distance for the month of Feb.
The pool has been full, spinning classes have been crazy and the treadmill are on fire it's great to see so many people get into it. We have over 100 people signed up whoohoo!
Today I finished the 2.4 mile swim and I have 44 miles on the bike so far so good I'm looking at getting my running miles in this weekend and be done with my first indoor Ironman Distance Triathlon by Monday. My goal is to do 4 Ironman Distance Triathlon for the month of Feb. I will have to back off my weights a little but I think that will be fine.
The Start is going great!
Have a great night eveyone!
The good stuff!
However we did start the Y Challenge - Ironman Distance for the month of Feb.
The pool has been full, spinning classes have been crazy and the treadmill are on fire it's great to see so many people get into it. We have over 100 people signed up whoohoo!
Today I finished the 2.4 mile swim and I have 44 miles on the bike so far so good I'm looking at getting my running miles in this weekend and be done with my first indoor Ironman Distance Triathlon by Monday. My goal is to do 4 Ironman Distance Triathlon for the month of Feb. I will have to back off my weights a little but I think that will be fine.
The Start is going great!
Have a great night eveyone!
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