8 Ways to Prevent Injuries

By Joanna Zeiger
Triathlete magazine

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

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

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

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

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

Swimming

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

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

Tips to Improve Technique for Injury Prevention:

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

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

3. Attend a swim camp or triathlon clinic.

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

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

Cycling

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

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

Tips to Improve Bike Fit for Injury Prevention:

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

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

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

Running

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

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

Shoe and Running Tips for Injury Prevention:

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

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

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

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

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

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

And lastly, some general tips for injury prevention:

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

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

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

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

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

Train safely. Race hard. Have fun.

You need this!

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

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

Again I feel everyone needs one of these Road ID's.
If your out for a short walk, long walk, run, long bike, short bike whatever it is you do outside your house you should have one of these on! You never know when it may come in handy!


Happy Training Sunshine's

What do I eat for an Half Ironman?

What do I eat the night before my half Ironmans?

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

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

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

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


What do I eat during my Half Ironman!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

3 Essential Open-Water Survival Tips

By Nick White

Triathlete magazine

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

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

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

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

Don't Get Pushed Around at the Start

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

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

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

Protect Your Face

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

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

Think Before You Surge

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

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

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

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

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

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

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

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

Cool-down: 150 yards
Total: 3,550

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

Related Articles:

Start to Finish: Owning the Open Water

6 Tips to Help Transition From the Pool to Open Water

More Open Water Training Tips

Great Site

http://www.mapmyrun.com/

I liked this one!

Athletes: What to Eat and When for Top Performance

• 
  

By Nancy Clark, MS RD CSSD
For Active.com

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Final Words of Advice

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

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

Time for some fun!

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

bigger and bigger everyday!

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




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

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

http://www.madisonminimarathon.com/

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

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

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

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

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

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

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

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

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

SportyBands are doing awesome!

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

Here is another fun race!

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

Here's the next race! Are you in?

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

WATCH THIS AND DON'T CRY

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

Click on the Susan one!

Training is going fantastic!

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

"Feeling great getting bigger and bigger everyday"!

Happy Training Everyone!

WI Ironman Training starts Tuesday! Thats 24 weeks out!

Check your Driver's License

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



Lisa thanks for the help on that

Hot off the press from three prominent nutrition and exercise associations—the American Dietetic Association, American College of Sports Medicine, and Dietitians of Canada—is the 2009 Joint Position Stand on Nutrition for Athletic Performance.
While there is little earth-shattering news in this comprehensive document (available on www.eatright.org), the authors comprehensively reviewed the research to determine which sports nutrition practices effectively enhance performance. Here are a few key points on what and when to eat to perform at your best.

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

2. Protein recommendations for both endurance and strength-trained athletes range from 0.5 to 0.8 grams per pound (1.2-1.7 g/kg) body weight. For a 150-lb. athlete, this comes to about 75 to 120 g protein per day, an amount most athletes easily consume through their standard diet without the use of protein supplements or amino acid supplements. Vegetarian athletes should target ten percent more, because some plant proteins (not soy but legumes) are less well digested than animal proteins.
If you are just starting a weight-lifting program, you’ll want to target the higher protein amount. Once you have built-up your muscles, the lower end of the range is fine.

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

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

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

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

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

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

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

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

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

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

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

Yesterday's workout!

Warm up with 2 pilates classes

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

Cool down was a very easy run!

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

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

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

OK off to work have a wonderful day!

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

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

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

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

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

Everyone keep well!

This is so cool!

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

This reminds me of my sister Bethanne 1000%!

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

Level Of Insanity in 2009

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

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

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

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

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

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

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

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

9. Sing Along At The Opera.

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

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

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

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

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

THERAPY for 2009!!!!!!

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

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

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

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

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

Today no gym!

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

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

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

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

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

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

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

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

Ways To Be Happy:

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

Live is way to short to be a grumpy!

Have a great night!

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

Here is some other products I would suggest with that!

Herbal Cleanse
Metabolic Cleansing System Supplements

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

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

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

Road bike for about 45 min.

Stretch 15 min.

Drank : Rehydrate
Electrolyte Replacement Drink

Took CATALYST™
Amino Acid Supplement

and finished up with

Post-Workout Recovery
Sports Drink

Have a wonderful day!

Things to think about today!

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

Hello Sunshine's,

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

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

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

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

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

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

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

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

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

There it is!

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

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

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

Here is my energy!

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

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

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

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

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

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

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

Post-Workout Recovery This stuff is great!

Sports Drink

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

Muscle Strength™
Dietary Supplement with HMB and Suma

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

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

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

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

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

Running Races for 2009

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

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

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

Off to Orlando Florida Sunshine's!

lots of sun and rides

and all my maturnity clothing, my maternity swim suit and my running skirts!


My training is still going good I try to keep my heart rate about 160 for 5 miles.
I do interval training where I have my heart rate at 150 then up to 166 then back down I feel great!


My Half Marathon is Oshkosh April 18th so if you see a very large women running that will be me heheheheheee but you better not let me pass you Just kidding! http://www.midwestsportsevents.com/oshkoshhalfmarathon.html

Cycling During Pregnancy: Yes or No?
When an active woman becomes pregnant, she has many decisions to make. Should she continue her current exercise or training program? How much exercise is too much? Should she reduce her training intensity? Can exercise hurt her baby?
While questions are multiplying, well-meaning but unsolicited advice can make an expectant mom even more insecure: "Maybe you should just rest and concentrate on growing a baby." "All that exercise can't be good for a developing fetus, can it?" "You exercise too much anyway; this is a good time to take a break from all that."
Those kinds of comments haunt the expectant mother's every pedal stroke. "What if I fall or crash?" may become a question that adds to the growing list of concerns. "I don't want to risk any falls, but I don't want to stay home lying on the couch. What should I do?"
A visit to the obstetrician early in pregnancy will likely make women aware of the danger of engaging in any activity that could result in mild abdominal trauma. Everyone wants the best for the mom and the unborn child. The question is: what is best?
One short answer is that healthy, pregnant women benefit from at least 30 minutes of moderate activity on most, if not all, days of the week, according to the American College of Sports Medicine (ACSM) and the American College of Obstetricians and Gynecologists (ACOG). General benefits can include more controlled weight gain, less fatigue, and possibly even shorter labor. This is especially true for women who were active prior to becoming pregnant.
Unfit pregnant women will also benefit from exercise during pregnancy, but they need to ease into a more active lifestyle. Women who are pregnant with multiple babies or women with high-risk pregnancies should consult with a doctor, as it could be recommended that they avoid exercise altogether.
Another answer for women specifically interested in riding a bike outdoors during pregnancy is to use some caution. Riding a bike with wide tires can provide greater stability, and just getting on and off the bike safely is easier without clipless pedals. When bicycling, women may feel less susceptible to collision if they avoid group rides and descents, instead sticking to wide bike paths and even terrain.
Recommended intensity levels during exercise are more difficult to pinpoint. It's obviously unethical to ask pregnant women to endure a nine-month study of the impact on the fetus of repeated exercise to exhaustion, but there are still many useful studies of exercise during pregnancy that can help define appropriate exertion.
Women That Have Done It
Many women have remained active right up to the day of delivery. Mary Jane Reoch, a world-class road racer who became pregnant at 35, pedaled from conception to delivery and raced a criterium during her fifth month. Although she was criticized for "hurting the baby," her doctors were supportive of her exercise program.
Mary Jane was active literally right up to the end: She actually rode her bike the 10 miles to the delivery room, where she gave birth to a healthy 7-pound, 12-ounce baby girl.
Blaine Bradley Limberg completed four triathlons, a biathlon, and a cross-country ski race before he was born. Blaine's mom, Barb, found out she was pregnant in the months just prior to the, a race including a 2.4-mile swim, 112 miles of cycling, and 26.2 miles of running.
After consulting her team of health care providers—including midwives, an obstetrician-gynecologist, and others who had information about exercise and pregnancy—she decided to go ahead with training and the race. She completed the event when she was three and a half months pregnant.

By Gale Bernhardt For Active.com

What About the Baby?
There are several benefits to the mother if she maintains an exercise program while she's pregnant, but what about the baby? Numerous studies have followed offspring of exercising mothers and have found the babies to be healthy, with normal growth and development.
In an interesting study conducted at the University of Vermont, head researcher James Clapp, MD, matched two groups of pregnant families for socioeconomic status, education, marital stability and body size. The fathers were also included in the body size data.
The two groups were matched for pre- and post-pregnancy exercise habits; both groups of mothers breast-fed, had similar child care arrangements, and had comparable parental weight change over time.
The only difference between the two groups was exercise during pregnancy. One group exercised "vigorously" by running, doing aerobics, cross-country skiing, or some combination of all three. They exercised at least 30 minutes three times per week throughout their pregnancies. The second group ceased all exercise except walking.
The researchers found that by age five, the children of the vigorous exercisers had less body fat than the children born to the walking group. The children born to the second group were called "a bit on the fat side." In addition, the vigorous exercisers' children scored significantly higher on the Wechsler test of general intelligence and coordination as well as on tests of oral language skills.
General Guidelines for Exercise During Pregnancy
Not everyone will be able to maintain a regular exercise program during pregnancy. Some exercise, however, is better than none. ACOG and ACSM revised the recommendations for pregnant women in 2002 to make them less restrictive.
ACOG now suggests that women use their rate of perceived exertion (RPE) as a guideline rather than limiting themselves to a specific heart rate: Generally speaking, if you can carry on a conversation while you exercise, your heart rate is in the right place. This equates to a RPE of 12 to 14, or 60 to 80 percent of aerobic capacity for most pregnant women, according to ACSM (2006).
This guideline may be overly conservative for well-trained athletes. It's important that every woman establish her personal guidelines in consultation with her medical professionals.

Little things!

Lisa and I head up to Rochester MN to find Maternity clothing La Crosse doesn't have anything! Our first place Old Navy for their HUGE selection of clothing "NOT" didn't find to much however, I shouldn’t complain I did get two pair of paints and some shirts. We went to TJ Maxx I tried on 9 items and only 1 worked “imagine that”! Then off to the mall but we had to make a stop in to the World Market they have the best Fruit Slices no not real fruit its gummy candies and they are so yummmmmmmmmy. Off to the mall to get something to eat we went to Applebee’s that was ok food. Went to do another form of exercise walk the mall we came up to Motherhood store “thank gosh” found some more goodies, it was so funny the lady that was helping me out was so nice she brought some shirts over for me to look at and man oh man they were UGLY "”in a nice polite way” You should have seen Lisa's face that was Priceless! It was a great day I found some clothes got some exercise sitting in the car working my mouth, walking the mall and trying clothes on hehehhe. When I got home I put all my normal clothes away ~ I put every pair of my size 4 and 6 jeans in first, my shorts, swimming suit, my small bra’s, my running shirts, except my long sleeve they still work and then I put in everything that I wouldn't want to try on and not have it fit.

The biggest mental challenge is!
Even though I have done 5 Ironman, can run forever if I needed to and have done a ton of other physical events because I train for it and I put my mind to it. It is nothing like the mental aspects of pregnancy (where you really can't train for) ~For me and I’m sure for most women is the changes of your body handling the mental aspect of this you know going from 120 to 130’s to 140’s and sometimes it’s doesn’t’ stop there, getting stretch marks, having water retention and not fitting into my clothes and I’m only 10 weeks along. I have to be as positive as I can just like I am with everything else. Even though my body is changing and getting bigger and bigger everywhere and I mean everywhere and when I have one one of those moments “man oh man” I just remember, I have a little baby growing in me and that just changes my whole state of mind! I have forever to get my body back to where it was and I only have 9 months to have this amazing little angle growing in me and it will be with me/us forever!

Hello Sunshine's,

What a training day today was!

Spinning 45 min.
Running 3 miles
Feel a little light headed and ready to get sick
Have a headache but not willing to give into that so I did Pilates for an hour.

A client of mine sent me this http://www.finishstrongmovie.com/

When your done watching it think to yourself ~
What is something I have never done and I want to do?
What goals do I have in life?
How do I want to achieve them and not complain about it!

Get out do something new, something you want to get better at but like I said don't complain "life if way to short for that"!

Merry Christmas Sunshine's

Awesome Santa likes to have fun too!

My LiveStrong Band is on that means officially in Ironman Training!
My weight lifting program has started today along with my weight going up hehee OK we are at 10 pounds and my paints are getting a little tighter you know when you have to jump off the toilet to get in them and then lay on the bed to zip them up "Just kidding" it's not that bad yet! Give it a week or 2......
I wasn't feeling sick today and I was able to run 3 miles, Pilates and weights! whooohooo I feel good!

This is cool!

This is a truly wonderful thing to do. I just did it and it’s very easy, and I encourage everyone to email and send to everyone you can.

XEROX IS DOING SOMETHING AWESOME!

If you go to this web site,http://www.letssaythanks.com/Home1280.htmlyou can pick out a thank you card and Xerox will print it and it will be sent to a soldier that is currently serving in Iraq . You can't pick out who gets it, but it will go to a member of the armed services. How AMAZING it would be if we could get everyone we know to send one!!!

It is FREE and it only takes a second. Wouldn't it be wonderful if the soldiers received a bunch of these? Whether you are for or against the war, our soldiers over there need to know we are behind them. This takes just 10 seconds and it's a wonderful way to say thank you. Please take the time and please take the time to pass it on for others to do. We can never say enough thank you's. Thanks for taking to time to support our military!

THANKS XEROX

If you are looking at doing Triathlons this coming season and don't want to hire a Trainer here is some awesome information on weights! It will help.

Thanks to Mark Allen for this info.

http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises.htm

I can't believe this puking, dizziness, feeling yucky, tummy aches, headache's and yada, yada, yada women doesn't that make you want to have a baby? "Just Kidding"! It will soon be over I hope!

Today was 30 min. on the elliptical then I on to my bike trainer for a little bit! Dan had to change my handle bars, my breaks and little things here and there because it fell off the truck back in September and dragged on the interstate for a short bit, however the feel on the bike is so different now I have to get used to it! I would advise everyone to double check your bike before you go on a road trip or $170.00 later you will have new handle bars and breaks and yada, yada yada a different fit that you have to get used to. However I think that gives me another challenge to suck it up and ride it could be worse I might not have a bike to ride.

Tomorrow I start my weights for Ironman 2009 the Base period.
45 min. Spinning

Have an awesome night!

Something to think about~ Follow your heart, never surrender your dreams. Constantly work towards your goals. Believe in yourself, and always be truthful.

Today's workout was on the Treadmill 30 min. fast walking then almost getting sick so I had to get off. The feeling I'm having is like you just wake up from a long, long night of drinking or for me it would be a sip of something and I would feel like this. Man this is going to be a long 7 months. Photo later today!

This is funny!

http://adage.com/brightcove/single.php?bcpid=1370868150&bctid=3130509001

Ok here it is we're pregnant whoohooo.

This year is going to be training my self and 5 other athletes for Ironman WI 2009. We have a due date of August 1, 2009 Ironman is September 13th I’m going to try and keep up with my blog and show photo’s week by week (so if you don’t want to see a tummy and how big I’m getting don’t look on Sunday’s JK :). I will also include my workouts and how much weight I have gained so far 8 pounds they think that is because of my thyroid medication we had to do some adjustments and we will have to my whole pregnancy so much fun!!!!........ The number 1 thing is going to be the baby so I will be smart about this just to give you all heads up! I’ve been having a ton of headaches, sick to my tummy, nauseous, and dizzy so I’m going to take it slow until we get threw the first trimester which is 12 weeks.

ok time to watch Ironman Kona channel 13 in La Crosse and Onalaska WI

This year I would like to put a team together for this event. I would like to call it "Iron Livestrong" if you would like to join me please let me know via e-mail and no worries if you need a training plan for this I will write on up for you. Sorry Guys this is an only a women's event however, we would love for you to come and cheer us on.

2009 Aflac Iron Girl Bloomington Women's Duathlon opened registration today for the 5th annual event on September 27, 2009.
http://www.active.com/event_detail.cfm?event_id=1647415

Goals for 2009

Man oh man what to start!

1.Smart Ironman September 13, 2009 Training "I will go into detail with this later in the month".
2.Open a Pilates Studio
3.Be a wonderful mother and wonderful wife very positive all I mean all the time! Even on those
days I don't want to be "Wait" that's never!
4. Run as many events as I can (not for time just to see what I can do)
5. Improve on my swimming in the pool.
6. Drink over 70 ounces of water a day and watch my coffee
7 No Sugar! OK limit my sugar..
8.Take more nutrition classes subject not just athletes
9.Take or teach 4 Pilates classes a week.
10. Always tell myself that Ironman and training in general isn't number 1 my family is!

by Kevin Koskella www.triswimcoach.com
It seems that nearly everyone catches a cold or the flu between the months of December through February. Most people think this is just the way it has to be, and germs just randomly attack people. Well, this just isn’t true! There are many ways to avoid these annoying and often depressing illnesses. Follow these 5 suggestions and you will significantly reduce your chances of falling prey to one of these nasty attacks!
1. Avoid sugar. As difficult as this may seem in during the holidays, it’s the #1 reason people get sick! Sugar takes a big hit on your immune system, and opens you up to disease. If you absolutely cannot do without sweets for 6 weeks, pick and choose a few specific times when you allow yourself a dessert. The daily chocolate around the office will surely come back to haunt you!
2. Get enough sleep. If holiday demands are forcing you to cut down on sleep, you are also putting stress on your defense against germs. Winter is actually a time when you should plan to sleep a little more than usual, not try to get by with as little as possible.
3. Avoid Stuffing Yourself. Although it may be tempting to overeat during this time, this will cause your liver to have to work extra hard, and lead to you getting sick. Overeating any time is also a good way to gain extra weight, as your body stores some of what it can’t use as fat. Stick with smaller meals more often and don’t let others pressure you into eating too much “because it’s the holiday season.” Nibbling on appetizers for hours before a big meal can really do you in. Make sure you think about what you are eating and slow down on the alcohol!
4. Prioritize and Reduce Stress. Make sure you are prioritizing your work and daily activities so you don’t become overwhelmed and stressed out. Keeping unwanted stress away is a big factor in staying healthy. Take up yoga or meditation, or just reserve 20-30 minutes per day that’s “your time”- where you don’t have to do anything or be anywhere.
5. Cook with Coconut Oil. For many years coconut oil was the preferred oil for Americans, until the Canola industry spread false rumors about it, claiming that it was bad for your health. Recent studies have shown that in fact by not eating coconut oil we are missing out on nutrients that keep our immune systems strong. It is the only “good” form of saturated fat. To stay strong, have a couple of teaspoons every day, either in your cooking or as part of a smoothie (or straight as I sometimes do!)
6. Aerobic Workouts. If you’re going to miss a workout, make it an anaerobic one. Stick with your walking, jogging, swimming, cycling. Anaerobic workouts like lifting weights, or doing sprints, put more stress on the body, and skipping these occasionally during this time of year can actually benefit your health. Perfect time to jump in the pool and practice stroke drills!

This list is for Steve!

What can happen in 11 seconds??

01) 2 toenails can be trimmed in 11 seconds;
02) If you get a good spot in a small triathlon, you can go thru T-2 in 11 seconds;
03) You can eat a 2 pancakes in 11 seconds;
04) You can tie both shoes in 11 second;
05) You can surf TV channels all the way the top in 11 seconds;
06) The Packers can run 4 plays and kick a field goal in 11 seconds;
07) A diaper can be changed in 11 seconds (if the baby lies still);
08) You can travel 800' on a bicycle in 11 seconds;
09) If you hit the snooze alarm, you can fall asleep in 11 seconds;
10) You can get dressed and forget to put your underwear on in 11 seconds;
11) You can turn the wrong way and get lost in 11 seconds;
12) If you eat a greasy cheeseburger on Friday, you can do a power dump on Saturday in 11
seconds;
13) If you run each mile of an 8 mile race just 1.4 seconds faster, you can beat the guy that
finished 11 seconds ahead of you
14) If you live in La Crosse WI you can bar hop in 11 seconds to each bar
15) You can give someone you don't know a hug in 11 seconds
16) You can Drink a beer and do a shot in 11 seconds
17) You can take a drink of water or Poweraid in 11 seconds in a race
18) You can pass some one on a bike in 11 seconds
19) You can rub someones feet for 11 seconds after they ran 8 miles
20) Leave a message on a phone in 11 seconds
21) Crash a bike and have an instant headache in 11 seconds
22) I can type an entry in 11 seconds
23) You can dance for 11 seconds and have a great time
24) You can dance on a bar for 11 seconds and have 2 shots (not me)
25) You can make coffee in 11 seconds
26) You can get mad at someone in 11 seconds
27) Put a garter on and and off in 11 seconds
28) Eat a ton of gummie bears in 11 seconds
29) P someone off in 11 seconds
30) Listen to the first 11 seconds of Crazy B and you know what that song is

Last year about this time Ron, Taylor and I were in Florida doing Ironman, this year were eating a ton of candy "oh I mean healthy fruits" and watching one of my friends Marc (number 1292) doing Ironman he's going to Kick butt! I'm going to guess 10 hours wait I'm going to say 9 something!

http://ironman.com/

Sorry life has been really, really crazy! Just a little information - I'm planning a wedding, opening a Pilates Studio, planning on expanding our family before Ironman WI 2009 and so far everything is going so very, very, very good. We'll except I am not pregnant yet! “I don't want to get some of you too excited; however I've had so many people ask me for a photo of Blane and I so I found one from our last run together. The wedding is November 15- I will have more info for all of you!