Perseverance
What is perseverance?
Perseverance is commitment, hard work, patience, endurance.
Perseverance is being able to bear difficulties calmly and without complaint.
Perseverance is trying again and again.
You show perseverance when you ...
Give up your tv time to spend hours studying
Try a new sport that is very difficult but you don't give up
Have a learning disability but keep studying even when discouraged
Come from a home where there is fighting and unhappiness but you still try your best
Have missed a week of school but you work hard to catch up
Are at the end of a difficult race but you cross the finish line
Save money and make sacrifices to buy something
Spend hours practicing on your music
Study and work hard to raise your grade
Try out for something you weren't successful at the first time
Proverbs and maxims
Failure is the path of least persistence.
All things will come round to him who will but wait. (Longfellow)
Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily.
Work hard and give it your best shot; never be a quitter. (Charley Taylor)
Monday, February 18, 2008
Effects of dehydration on performance
We all need water. In fact, the human body can only live about one week without water. Our bodies are compromised of 55-75% water, and there is water in all the foods we eat. With such an abundant substance around us, it’s amazing to think that anyone could become dehydrated, but it does happen frequently, and especially during exercise. So why exactly is water so important? What does it do for us and why do we need more of it when we increase our physical activity?When exercising, you may believe that you have more energy to do the given workload when you drink water throughout your workout. This may cause you to wonder if it was just your psyche tricking yourself into thinking that you could do more, or if your body really could do more physiologically. The truth is water is more physiologically beneficial than most people think. One of water’s primary functions is hydrolysis, which is to break a chemical bond with water. During exercise, this is extremely important because water allows your body to break down adenosine triphosphate (ATP) into adenosine diphosphate (ADP), inorganic phosphate, and energy. This energy produced is the energy that is required not only for muscle contraction, but also for digestion, nerve transmission, circulation, building new tissue and gland secretion. Without water, ATP could not be broken down, and these reactions could not take place. Water is also needed for thermoregulation, or the maintenance of body temperature. Your body is warm-blooded, meaning it regulates itself to stay at a specific internal temperature despite the external conditions. This means that when it’s cold, your body reacts in certain ways to stay warm inside, and when it’s hot, it reacts in other ways to stay cool internally. When your body is in a hot environment, the brain initiates the sweating response. The pores on your skin open and release sweat, which is composed of water and sodium chloride. When your sweat evaporates, your body is cooled. It is important to note that without evaporation, your body cannot cool itself down. The primary implication of this is that it is more difficult to thermoregulate in humid conditions, because the sweat cannot evaporate very well. Because internal body temperature rises during exercise and requires perspiration to cool off, water is even more vital during exercise than normal daily activities.The majority of dehydration problems occur at 2-6% body weight loss. For the typical 150 pound person this means a weight loss of as little as 3 pounds in a single exercise session, which is fairly common. The problems that arise with this kind of weight loss include impaired athletic ability and reduced muscle endurance and strength. However, if more than 6% of your body weight is lost, you are at risk for heat cramps and heat exhaustion. In more severe cases, the athlete could suffer heat stroke or even death. Some signs of heat illness include irritability, headache, weakness, dizziness, cramps, nausea, and decreased performance.Water is also essential for fat metabolism. The process by which the body burns fat is called beta-oxidation. Water is used during an important step of beta-oxidation and without it, this process could not be completed. It is very important then for those who are trying to lose weight to refrain from dehydrating themselves just so that the number on the scale looks smaller. The weight lost during a single bout of exercise is nearly 100% water, so don’t try tricking yourself into thinking that it’s all fat loss. You cannot burn fat without water, and fat metabolism will be limited in a dehydrated person.During exercise, your body gets rid of water via perspiration, as discussed earlier. As your body loses water, the volume of blood plasma in the body decreases, and the heart has to beat faster to keep the blood moving to the working muscles. This causes the stroke volume, or the amount of blood ejected from the heart per beat, to go down. Finally, the overall effect on the heart is that the cardiac output, or amount of blood ejected per unit of time, also decreases. This, in turn, decreases the efficiency of the heart and requires it to work much harder to maintain adequate blood flow to the muscles and vital organs. In a severe circumstance, this could lead to circulatory collapse. So how do we become adequately hydrated? Science doesn’t always agree on how much water should be consumed daily, although the range is anywhere from 1-8 liters per day, depending on a person’s activity level. When exercising, however, there is a good rule of thumb to follow. Drink 17 ounces of water 2 hours before the activity and weigh yourself right before you exercise. While you exercise, drink 6-10 oz. every 15-20 minutes. This may seem like too much at first, but this is the amount needed to insure proper hydration. For some people, this may even feel uncomfortable because it’s more fluid than they’re used to having in their stomach during exercise. If this is the case, increase your water consumption gradually -- people can become “better drinkers”. The last step is to weigh yourself after the activity, and for every pound lost during exercise, drink 1.5 pints of water. This will not only replace fluid lost by perspiration, but will insure that the fluid lost as urine will be replaced as well.Some people prefer to drink a sports drink to hydrate themselves because they prefer the taste. This is perfectly fine, and some drinks even have salt added to them, which stimulates thirst, making them drink more fluid and thereby staying more hydrated. The addition of salt also helps replace the sodium lost in perspiration. However, a sports drink is not required for most physical activity, although it is recommended for exercise lasting longer than 45 minutes, or of a high intensity. The ideal carbohydrate concentration of the fluid should be 6-8% and certainly less than 7% if the exercise performed requires a high amount of fluid to stay hydrated. Fruit juices, carbohydrate gels, and sports drinks with a carbohydrate content over 8% are not recommended as the sole beverage during exercise. Furthermore, beverages containing caffeine, alcohol, and carbonation should not be used during exercise as they can stimulate urine production, cause gastrointestinal discomfort, or decrease voluntary fluid intake.Most of us could probably do better at staying hydrated during exercise and even during our daily living. Don’t drink only when you’re thirsty, as this will not insure adequate hydration. If you struggle with drinking enough water throughout the day, try to drink even when you do not feel thirsty. When you feel hungry, first drink some water, as thirst is often disguised as hunger. Another strategy is to always have water available to drink. Many individuals find that it is easy to drink enough when the water is in front of them. Remember, as you improve your hydration, you will be able to perform better as an athlete and your body will be able to stay healthy and strong. Staying hydrated is about much more than simply satisfying your thirst, it’s about enabling your body to be as healthy and fit as possible. So drink up!
Monday, February 04, 2008
You have to try this!
Go for Broke with Tabata Intervals
By Matt Fitzgerald Triathlete magazine
What can you possibly accomplish in just four minutes on the bike? A lot, actually. All you have to do is ride as hard as you can. Better yet, instead of riding as hard as you can for four straight minutes, ride at your true maximum power-output level in several short bursts, resting just long enough between bursts to avoid a precipitous decline in power output from one burst to the next.
What will this hellishly challenging four-minute session accomplish? It will boost your aerobic and anaerobic capacity simultaneously, increase your fatigue tolerance and lead directly to improved cycling performance in triathlons.
The session I just described is known as the Tabata protocol. It is named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya, who learned about the workout from the coach of the Japanese national speed-skating team.
Specifically, the session consists of six to eight maximum-intensity sprints lasting 20 seconds apiece, with mere 10-second passive recovery periods between them. The session is so challenging and painful that most of the world-class speed skaters who were lucky enough to be the first to try it were totally exhausted after seven intervals. Only a handful could do eight.
Intensity vs. Duration
Tabata's primary research interest was the effects of exercise intensity on fitness. Through his work he came to believe that exercise intensity was at least as important as, if not more important than, exercise duration. So when he heard about a workout that packed two minutes and 40 seconds of maximum-intensity work into a four-minute period (and that's for those who could do eight intervals), he was intrigued.
To test the effects of this workout, Tabata first transferred it from speed skating to stationary bikes. Then he recruited subjects and had them perform the protocol five times a week for six weeks. At the beginning and again at the end of the study period, Tabata and his team measured the subjects' VO2 max and their anaerobic capacity. To provide a basis for comparison, Tabata conducted a second experiment in which subjects pedaled stationary bikes for one hour at a moderate intensity (70 percent of VO2 max) five days a week for six weeks. Their VO2 max and anaerobic capacity were also measured before and after the intervention.
The results were staggering. Subjects in the moderate-intensity exercise trial improved their VO2 max by a healthy 9.5 percent, while their anaerobic capacity did not change at all. Subjects in the maximum-intensity intervals trial—despite exercising for only 20 minutes per week, compared to five hours per week for the other group—improved their VO2 max by 14 percent and their anaerobic capacity by a whopping 28 percent.
Needless to say, this study got a lot of attention when it was published back in 1996, and coaches and athletes began to adapt the protocol to sports ranging from swimming to boxing. Virtually everyone who tried the Tabata protocol made the same report: It was excruciatingly painful, but it was effective.
I learned about Tabata intervals from Brian MacKenzie, owner of Genetic Potential, a fitness facility in Newport Beach, California. MacKenzie trains a number of triathletes and incorporates stationary-bike and treadmill Tabata sessions into the program of all who are willing to endure the suffering these workouts entail. An ultra-runner himself, MacKenzie credits his own twice-weekly Tabata sessions with enabling him to improve his performance on a training schedule averaging only 6.5 hours per week, and he says his triathlete clients have reported similar benefits.
The Setup
If you think you have what it takes to survive the Tabata protocol, set up your indoor trainer and warm up with a few minutes of easy spinning followed by a few short (10- to 20-second) efforts at 90 percent of maximum intensity at increasing tension levels. Reset your computer to zero so you can record the total distance covered in the following 20-second intervals alone. You will try to increase this total each time you repeat the workout.
To perform your first interval, simply churn out the highest wattage total or perceived effort you possibly can for 20 seconds. You can stay in the saddle or get out of the saddle and use whatever combination of gear ratio and cadence that works best. After 20 seconds have elapsed, stop pedaling for 10 seconds—and 10 seconds only. Now do your second interval. Do not expect to be able to do more than six intervals in your first attempt. Cool down with just a few minutes of easy spinning.
If you're like a lot of triathletes, you will be tempted to incorporate this session into a longer workout. Don't. If you do more than a warm-up beforehand, you will fall apart completely after just a few intervals, and while you will still be giving a maximum effort, you will not be working at your true maximum output level, and that's what counts. And you simply won't be able to even think about doing anything more than a short cool-down after completing your Tabata intervals.
There are two approaches you can take to incorporating the Tabata protocol into your regular training. One option is to do the session regularly—from once every 10 days to as often as twice a week—during the base-building period of training to quickly and efficiently boost your aerobic and anaerobic fitness. Continue to do the session regularly until your performance (i.e. your maximum total distance covered) within the session stops increasing and levels off, and then turn your focus to more race-specific types of high-intensity workouts. Henceforth just do the session whenever you feel the need for a good blast.
A second option is to use the Tabata protocol primarily as a time-saver. Whenever you're pressed for time but you still want to get the fitness benefits of a solid workout, toss in a Tabata and have it both ways.
By Matt Fitzgerald Triathlete magazine
What can you possibly accomplish in just four minutes on the bike? A lot, actually. All you have to do is ride as hard as you can. Better yet, instead of riding as hard as you can for four straight minutes, ride at your true maximum power-output level in several short bursts, resting just long enough between bursts to avoid a precipitous decline in power output from one burst to the next.
What will this hellishly challenging four-minute session accomplish? It will boost your aerobic and anaerobic capacity simultaneously, increase your fatigue tolerance and lead directly to improved cycling performance in triathlons.
The session I just described is known as the Tabata protocol. It is named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya, who learned about the workout from the coach of the Japanese national speed-skating team.
Specifically, the session consists of six to eight maximum-intensity sprints lasting 20 seconds apiece, with mere 10-second passive recovery periods between them. The session is so challenging and painful that most of the world-class speed skaters who were lucky enough to be the first to try it were totally exhausted after seven intervals. Only a handful could do eight.
Intensity vs. Duration
Tabata's primary research interest was the effects of exercise intensity on fitness. Through his work he came to believe that exercise intensity was at least as important as, if not more important than, exercise duration. So when he heard about a workout that packed two minutes and 40 seconds of maximum-intensity work into a four-minute period (and that's for those who could do eight intervals), he was intrigued.
To test the effects of this workout, Tabata first transferred it from speed skating to stationary bikes. Then he recruited subjects and had them perform the protocol five times a week for six weeks. At the beginning and again at the end of the study period, Tabata and his team measured the subjects' VO2 max and their anaerobic capacity. To provide a basis for comparison, Tabata conducted a second experiment in which subjects pedaled stationary bikes for one hour at a moderate intensity (70 percent of VO2 max) five days a week for six weeks. Their VO2 max and anaerobic capacity were also measured before and after the intervention.
The results were staggering. Subjects in the moderate-intensity exercise trial improved their VO2 max by a healthy 9.5 percent, while their anaerobic capacity did not change at all. Subjects in the maximum-intensity intervals trial—despite exercising for only 20 minutes per week, compared to five hours per week for the other group—improved their VO2 max by 14 percent and their anaerobic capacity by a whopping 28 percent.
Needless to say, this study got a lot of attention when it was published back in 1996, and coaches and athletes began to adapt the protocol to sports ranging from swimming to boxing. Virtually everyone who tried the Tabata protocol made the same report: It was excruciatingly painful, but it was effective.
I learned about Tabata intervals from Brian MacKenzie, owner of Genetic Potential, a fitness facility in Newport Beach, California. MacKenzie trains a number of triathletes and incorporates stationary-bike and treadmill Tabata sessions into the program of all who are willing to endure the suffering these workouts entail. An ultra-runner himself, MacKenzie credits his own twice-weekly Tabata sessions with enabling him to improve his performance on a training schedule averaging only 6.5 hours per week, and he says his triathlete clients have reported similar benefits.
The Setup
If you think you have what it takes to survive the Tabata protocol, set up your indoor trainer and warm up with a few minutes of easy spinning followed by a few short (10- to 20-second) efforts at 90 percent of maximum intensity at increasing tension levels. Reset your computer to zero so you can record the total distance covered in the following 20-second intervals alone. You will try to increase this total each time you repeat the workout.
To perform your first interval, simply churn out the highest wattage total or perceived effort you possibly can for 20 seconds. You can stay in the saddle or get out of the saddle and use whatever combination of gear ratio and cadence that works best. After 20 seconds have elapsed, stop pedaling for 10 seconds—and 10 seconds only. Now do your second interval. Do not expect to be able to do more than six intervals in your first attempt. Cool down with just a few minutes of easy spinning.
If you're like a lot of triathletes, you will be tempted to incorporate this session into a longer workout. Don't. If you do more than a warm-up beforehand, you will fall apart completely after just a few intervals, and while you will still be giving a maximum effort, you will not be working at your true maximum output level, and that's what counts. And you simply won't be able to even think about doing anything more than a short cool-down after completing your Tabata intervals.
There are two approaches you can take to incorporating the Tabata protocol into your regular training. One option is to do the session regularly—from once every 10 days to as often as twice a week—during the base-building period of training to quickly and efficiently boost your aerobic and anaerobic fitness. Continue to do the session regularly until your performance (i.e. your maximum total distance covered) within the session stops increasing and levels off, and then turn your focus to more race-specific types of high-intensity workouts. Henceforth just do the session whenever you feel the need for a good blast.
A second option is to use the Tabata protocol primarily as a time-saver. Whenever you're pressed for time but you still want to get the fitness benefits of a solid workout, toss in a Tabata and have it both ways.
Tuesday, January 22, 2008
Help Landen and I make a difference with TCI
2008 Polar PlungeTCI Architects/Engineers/Contractor
This winter Team TCI will be Freezin' for a Reason when we take the Polar Plunge for Special Olympics Wisconsin. This is our THIRD year of plunging. 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. To date, TCI has raised over $10,000 to benefit Special Olympics.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. If you can't pledge, please consider plunging by joining our team, which is open to all friends of TCI.
http://www.specialolympicswisconsin.org/pp08/team.asp?id_t=144
Just click on our name and give any amount!
my number is 2211 -
My favorite numbers -Tyler was born on the 22ed Landen was born on the 11th
Landen's is 2212
Thanks for your support Sunshine's! Now lets raise some monies for the children!
Saturday, January 19, 2008
21 things to think about!
ONE. Give people more than they expect and do it cheerfully.
TWO. Marry a man/woman you love to talk to. As you get older, their
conversational skills will be as important as any other.
THREE. Don't believe all you hear, spend all you have awake or sleep all you
want.
FOUR. When you say, 'I love you,' mean it .
FIVE. When you say, 'I'm sorry,' look the person in the eye.
SIX.. Be engaged at least six months before you get married.
SEVEN. Believe in love at first sight.
EIGHT. Never laugh at anyone's dream. People who don't have dreams don't have
much.
NINE. Love deeply and passionately. You might get hurt but it's the only way to
live life completely.
TEN. In disagreements, fight fairly. No name calling.
ELEVEN. Don't judge people by their relatives.
TWELVE. Talk slowly but think quickly.
THIRTEEN. When someone asks you a question you don't want to answer, smile
and ask, 'Why do you want to know?'
FOURTEEN. Remember that great love and great achievements involve great
risk.
FIFTEEN. Say 'God bless you' when you hear someone sneeze.
SIXTEEN. When you lose, don't lose the lesson .
SEVENTEEN. Remember the three R's: Respect for self; Respect for others; and
Responsibility for all your actions.
EIGHTEEN. Don't let a little dispute injure a great friendship.
NINETEEN. When you realize you've made a mistake, take immediate steps to
correct it.
TWENTY. Smile when picking up the phone. The caller
will hear it in your voice.
TWENTY-ONE. Spend some time alone and or with your family as much as you
can!
"Be happy, love what you are, what you do and always remember you only have one life to live so make sure you live it"!
TWO. Marry a man/woman you love to talk to. As you get older, their
conversational skills will be as important as any other.
THREE. Don't believe all you hear, spend all you have awake or sleep all you
want.
FOUR. When you say, 'I love you,' mean it .
FIVE. When you say, 'I'm sorry,' look the person in the eye.
SIX.. Be engaged at least six months before you get married.
SEVEN. Believe in love at first sight.
EIGHT. Never laugh at anyone's dream. People who don't have dreams don't have
much.
NINE. Love deeply and passionately. You might get hurt but it's the only way to
live life completely.
TEN. In disagreements, fight fairly. No name calling.
ELEVEN. Don't judge people by their relatives.
TWELVE. Talk slowly but think quickly.
THIRTEEN. When someone asks you a question you don't want to answer, smile
and ask, 'Why do you want to know?'
FOURTEEN. Remember that great love and great achievements involve great
risk.
FIFTEEN. Say 'God bless you' when you hear someone sneeze.
SIXTEEN. When you lose, don't lose the lesson .
SEVENTEEN. Remember the three R's: Respect for self; Respect for others; and
Responsibility for all your actions.
EIGHTEEN. Don't let a little dispute injure a great friendship.
NINETEEN. When you realize you've made a mistake, take immediate steps to
correct it.
TWENTY. Smile when picking up the phone. The caller
will hear it in your voice.
TWENTY-ONE. Spend some time alone and or with your family as much as you
can!
"Be happy, love what you are, what you do and always remember you only have one life to live so make sure you live it"!
Wednesday, January 16, 2008
Tuesday, January 15, 2008
"You must do the thing which you think you cannot do."
Watch this!
http://www.nike.com/index.jhtml#l=nikehome&re=US&co=US&la=EN
Watch this!
http://www.nike.com/index.jhtml#l=nikehome&re=US&co=US&la=EN
Tuesday, January 08, 2008
Monday, January 07, 2008
This is so fun try this out!
http://www.careerbuilder.com/monk-e-mail/Default.aspx?mid=4771659&cbRecursionCnt=1&cbsid=2053
2eb81d03488db8a6d44039c3c461-253057973-JD-5
2eb81d03488db8a6d44039c3c461-253057973-JD-5
Wow what a weekend!
This past weekend I had over 10 clients running the local YMCA New Years 5K and 5 Mile it was so cool most of my clients had placed in their age group and then the other half took time off of there prior race it was sooooo very cool to watch them push themselves to there goals!
I had sent all of them a text saying
They all had perseverance~what is Perseverance it is a commitment, hard work, patience, endurance, it's being able to bear difficulties "because some time in that race they all felt some type of difficulties" however they stayed calm and they didn't complain. No one this weekend gave up they all gave it 100% and they finished!
Never give up. Keep your thoughts and your mind always on the goal.
~ Tom Bradley ~
Another great article
Dave Scott Q & A: How to Avoid Hitting a Wall
By Dave Scott For Active.com
Hitting the Wall on Long Runs
Dave,I'm a long-time runner (12 marathons, one ultra) who has had a problem with fatigue that comes on about 75 to 80 minutes into a long run. It doesn't matter what I do as far as rest before the run, eating or drinking--or even taking walk breaks. I ultimately bonk prematurely for my (presumed) fitness level. My other sub-hour workouts tend to go fine, even if I push the pace.
I've had blood work done that didn't show anything, plus non-traditional testing to see if I had any other medical problems. I've used a heart rate monitor to keep my heart rate under 130 (based on treadmill tests) and that didn't help. I've chased this problem for two years and would like to know if you have any ideas on how to move forward. I love running and would like to do more marathons, but that's out of the question until I get this resolved. Thank you for your time. For the record, I'm a 49-year-old male and have been running for over 20 years. -Kelly
Kelly, are you including one to two sessions per week that elevate your "economy of pacing," which should be faster than your marathon pace? Here's how to do it:
Session No. 1: Include a "swing pace" of one minute. What this means is: If your pace in the marathon is seven minutes per mile, select a run of 40 to 50 minutes (after warm up) that swings the pace from 20 seconds slower to 40 seconds faster (7:20 to 6:20 per mile). Interject this pace fluctuation for an equal amount of time in your session.
Start with a two-minute segment of 7:20 followed by a two-minute segment of 6:20. Repeat this for the 40- to 50-minute block. As your fitness improves, increase the swing to a greater percentage at the 6:20 pace. The advantage of running this session is that it teaches you to burn fuel economically. Conserving muscle glycogen is key to your marathon, and teaching your engine to burn more efficiently is paramount to your success.
Session No. 2: Include either a tempo session equal to five to seven miles at 10 to 15 seconds slower than your 10K pace, or, if this sounds too daunting, select a road or track session of repeats for three to seven minutes (For example: 9 x 100, 7 x 1,200 or 6 x 1 mile). The pace should be hard to very hard.
Here's the key ingredient: keep your recovery between repeats at 15 to 45 seconds. Again, the stimulus for the workout is to increase your muscle strength and fuel economy. And yes, this will help your marathon.
These sessions should be spaced with a two-day window between workouts. Lastly, the first session can be included in your long run. Adding speed will enhance your ability to endure.
Super-slow Resistance Training
Dear Dave, I would appreciate your valuable feedback on the potential benefits of using the super-slow strength training method when training for triathlons.-Phil
Phil, Numerous studies have shown that super-slow training is not advantageous over three sets of six to 12 reps for increasing muscle recruitment and strength. The biggest flaw for triathletes is that they do not include full kinetic chain muscular movements that involve the glutes, back, hips, quads and arms. Even though the exercises (see below) are not triathlon-muscle specific, they will increase the production of growth hormone (GH). GH elevates protein synthesis and increases fat metabolism. The exercises enhance the strength of the entire skeletal system which is important for the triathlete.
My suggestion is to include exercises that enhance the strength of your core, hips, glutes, back, quads and shoulder girdle—the specific exercises (include at least two per session) to elevate GH levels. This is a partial list; I have more exercises on my website, www.davescottinc.com, in the e-programs section under Tri Training.
Squat and curl press with a dumbbell
Leg lifts
Fitball roll-outs with a pike up to a push up
Squat using a bar to over-head press
That's a start,-Dave
When is Enough, Enough?
Dave,I'm a 49-year-old male, married with two boys and 10 years of triathlon under my belt. I'm fortunate. I live a good life, run with one son, swim with the other, do tri relays together. Yet over the past year I just don't seem to recover like I used to. My sleep, mood and outlook have been really altered. I've taken months off (up to three at a time), work with a heart rate monitor, and log everything, yet I get the same results: really bad sleep and quality of life issues. Is it time for an extended break?
Better yet, define an extended break. I've contemplated a year or more off just to see what will happen, but I really do love doing what I do and so do my boys. To stop for that kind of time is a lot to give up without input from a knowledgeable source. What can you impart to me on this subject? -Mark
Mark, your question is a broad one, and certainly your symptoms of poor sleep, mood changes and quality of life issues are complex. Let's take a look at a few areas which will hopefully get you back on track.
To Combat Poor Sleep Patterns
Reduce your caloric intake at dinner and do not have a late night snack within 90 minutes of bedtime.
Take a short nap (20 to 30 minutes) if necessary, but no longer.
Try a short walk (15 to 30 minutes) after dinner.
Don't drink caffeine and limit alcohol to one drink per night.
Use blackout curtains in your bedroom.
Consider using white noise as a means to limit outside noise.
Write down a list of things to do for the next day one to two hours before going to bed.
Don't mentally review work, events, kid stuff, etc. when you put your head on the pillow.
Exercise
Don't stop for three months! Exercise, even for 30 minutes a day, is vital for your immune system, overall health and a good night's sleep.
Exercise elevates the morphine-like chemical endorphins, providing a huge daily jolt of positive energy.
Change your exercise routine: one to two sessions per week. For example, join a Masters swim or running group, join a gym, try a different route for your bike and run sessions. Include three to eight efforts of 45 seconds to three minutes—building in length and frequency—where you are working moderately-hard to hard.
Mental and Emotional Stability
Write down your specific goals every two weeks. Specifically, what pace, heart rate, distance, watts, perceived exertion or simply how you felt during a session. When the goals are well defined without taking the fun out of the exercise sessions, the feelings of accomplishment are much more gratifying.
Look at the goals on a daily basis and revise them every two weeks.
Lastly, we all go through flat spots. Continue with your exercise routine. Try to get in seven to eight hours of sleep and stay ahead of your boys!
Good luck,-Dave
Dave Scott Q & A: How to Avoid Hitting a Wall
By Dave Scott For Active.com
Hitting the Wall on Long Runs
Dave,I'm a long-time runner (12 marathons, one ultra) who has had a problem with fatigue that comes on about 75 to 80 minutes into a long run. It doesn't matter what I do as far as rest before the run, eating or drinking--or even taking walk breaks. I ultimately bonk prematurely for my (presumed) fitness level. My other sub-hour workouts tend to go fine, even if I push the pace.
I've had blood work done that didn't show anything, plus non-traditional testing to see if I had any other medical problems. I've used a heart rate monitor to keep my heart rate under 130 (based on treadmill tests) and that didn't help. I've chased this problem for two years and would like to know if you have any ideas on how to move forward. I love running and would like to do more marathons, but that's out of the question until I get this resolved. Thank you for your time. For the record, I'm a 49-year-old male and have been running for over 20 years. -Kelly
Kelly, are you including one to two sessions per week that elevate your "economy of pacing," which should be faster than your marathon pace? Here's how to do it:
Session No. 1: Include a "swing pace" of one minute. What this means is: If your pace in the marathon is seven minutes per mile, select a run of 40 to 50 minutes (after warm up) that swings the pace from 20 seconds slower to 40 seconds faster (7:20 to 6:20 per mile). Interject this pace fluctuation for an equal amount of time in your session.
Start with a two-minute segment of 7:20 followed by a two-minute segment of 6:20. Repeat this for the 40- to 50-minute block. As your fitness improves, increase the swing to a greater percentage at the 6:20 pace. The advantage of running this session is that it teaches you to burn fuel economically. Conserving muscle glycogen is key to your marathon, and teaching your engine to burn more efficiently is paramount to your success.
Session No. 2: Include either a tempo session equal to five to seven miles at 10 to 15 seconds slower than your 10K pace, or, if this sounds too daunting, select a road or track session of repeats for three to seven minutes (For example: 9 x 100, 7 x 1,200 or 6 x 1 mile). The pace should be hard to very hard.
Here's the key ingredient: keep your recovery between repeats at 15 to 45 seconds. Again, the stimulus for the workout is to increase your muscle strength and fuel economy. And yes, this will help your marathon.
These sessions should be spaced with a two-day window between workouts. Lastly, the first session can be included in your long run. Adding speed will enhance your ability to endure.
Super-slow Resistance Training
Dear Dave, I would appreciate your valuable feedback on the potential benefits of using the super-slow strength training method when training for triathlons.-Phil
Phil, Numerous studies have shown that super-slow training is not advantageous over three sets of six to 12 reps for increasing muscle recruitment and strength. The biggest flaw for triathletes is that they do not include full kinetic chain muscular movements that involve the glutes, back, hips, quads and arms. Even though the exercises (see below) are not triathlon-muscle specific, they will increase the production of growth hormone (GH). GH elevates protein synthesis and increases fat metabolism. The exercises enhance the strength of the entire skeletal system which is important for the triathlete.
My suggestion is to include exercises that enhance the strength of your core, hips, glutes, back, quads and shoulder girdle—the specific exercises (include at least two per session) to elevate GH levels. This is a partial list; I have more exercises on my website, www.davescottinc.com, in the e-programs section under Tri Training.
Squat and curl press with a dumbbell
Leg lifts
Fitball roll-outs with a pike up to a push up
Squat using a bar to over-head press
That's a start,-Dave
When is Enough, Enough?
Dave,I'm a 49-year-old male, married with two boys and 10 years of triathlon under my belt. I'm fortunate. I live a good life, run with one son, swim with the other, do tri relays together. Yet over the past year I just don't seem to recover like I used to. My sleep, mood and outlook have been really altered. I've taken months off (up to three at a time), work with a heart rate monitor, and log everything, yet I get the same results: really bad sleep and quality of life issues. Is it time for an extended break?
Better yet, define an extended break. I've contemplated a year or more off just to see what will happen, but I really do love doing what I do and so do my boys. To stop for that kind of time is a lot to give up without input from a knowledgeable source. What can you impart to me on this subject? -Mark
Mark, your question is a broad one, and certainly your symptoms of poor sleep, mood changes and quality of life issues are complex. Let's take a look at a few areas which will hopefully get you back on track.
To Combat Poor Sleep Patterns
Reduce your caloric intake at dinner and do not have a late night snack within 90 minutes of bedtime.
Take a short nap (20 to 30 minutes) if necessary, but no longer.
Try a short walk (15 to 30 minutes) after dinner.
Don't drink caffeine and limit alcohol to one drink per night.
Use blackout curtains in your bedroom.
Consider using white noise as a means to limit outside noise.
Write down a list of things to do for the next day one to two hours before going to bed.
Don't mentally review work, events, kid stuff, etc. when you put your head on the pillow.
Exercise
Don't stop for three months! Exercise, even for 30 minutes a day, is vital for your immune system, overall health and a good night's sleep.
Exercise elevates the morphine-like chemical endorphins, providing a huge daily jolt of positive energy.
Change your exercise routine: one to two sessions per week. For example, join a Masters swim or running group, join a gym, try a different route for your bike and run sessions. Include three to eight efforts of 45 seconds to three minutes—building in length and frequency—where you are working moderately-hard to hard.
Mental and Emotional Stability
Write down your specific goals every two weeks. Specifically, what pace, heart rate, distance, watts, perceived exertion or simply how you felt during a session. When the goals are well defined without taking the fun out of the exercise sessions, the feelings of accomplishment are much more gratifying.
Look at the goals on a daily basis and revise them every two weeks.
Lastly, we all go through flat spots. Continue with your exercise routine. Try to get in seven to eight hours of sleep and stay ahead of your boys!
Good luck,-Dave
Train Smart this Winter: Base Training Basics
This is GREAT!
By Matt Russ Triathlete magazine
Often, one of the hardest concepts for triathletes to understand and implement is the notion of base training. The idea of running slowly to boost performance later in the season can seem counterintuitive. It is also difficult to hold oneself back, but if you have the discipline to train aerobically this winter when everyone else is hammering away, it will pay dividends down the road.
Physiology of Base Training
There are two basic energy systems you use when training: anaerobic and aerobic. Unfortunately, you cannot simultaneously maximize both your aerobic and anaerobic systems. The idea behind base training is to train your aerobic energy system specifically. Why is this important? The more work you perform aerobically the more efficient this system will become.
Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal, and increases energy production and utilization.
Fat is a primary fuel source for the aerobic energy system. Over the course of a base-training period, your body learns to readily break down and utilize fat as an energy source. The fat we currently have stored in our bodies could provide enough energy to perform many marathons back to back, whereas muscle glycogen depletion can occur in as little as one hour.
Other physiological adaptations of aerobic training include increased stroke volume of the heart, capillary density and mitochondrial density. Stroke-volume increase simply means your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions. Regular endurance training can double number of these structures1.
By increasing capillary density, we can effectively transport more blood to working muscles. The process of building capillaries occurs gradually. Because high-stress, high-impact running breaks down capillaries, base training is best to promote the slow growth of capillaries.
Base Progression
Over the course of the 12- to 16-week base phase, training should gradually progress from the low end (i.e. 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate).
I also incorporate specific strength training at an aerobic level. This entails slow hill running or even walking. These workouts increase in duration throughout the base phase.
Base training is an excellent time to work on form and economy as well, since, as intensities increase later in the season, it becomes harder for an athlete to concentrate on form. Toward the end of the base phase I start power work but use brief durations and full recovery between efforts.
How Does This Transfer Into Performance Gain?
Let me give you a hypothetical example. Suppose Sam runs a seven-minute mile at lactate threshold (85 to 90 percent of max heart rate). His fastest aerobic pace, or aerobic threshold (around 65 percent of max heart rate), is an eight-minute mile. We start off Sam's base training at the low-end aerobic zones, at which he runs nine-minute miles. At the end of his 12-week base phase, Sam is able to run 7:30 miles aerobically. This is the base for Sam to build on for the rest of his season.
The hard part of base training is having the discipline to train at these low intensities, because even spending short amounts of time above your aerobic zone spoils the workout. The area between the top of the aerobic threshold and the anaerobic threshold is somewhat of a no-man's-land of fitness since such intensities do not train the aerobic or anaerobic energy systems effectively. Unfortunately, however, this area is where I find a lot of athletes spending the majority of their seasons.
The bottom line is you have to let your anaerobic system atrophy during the base phase. This means you will lose some of your anaerobic endurance, so expect to surrender some top-end speed coming out of your base phase, but take comfort in knowing this is what you are going to spend the rest of your season working on.
It often takes several seasons to see the results of sound base training if you are a novice athlete. Be patient; it is a slow process that cannot be rushed, but the sooner you get started the faster you will be.
By Matt Russ Triathlete magazine
Often, one of the hardest concepts for triathletes to understand and implement is the notion of base training. The idea of running slowly to boost performance later in the season can seem counterintuitive. It is also difficult to hold oneself back, but if you have the discipline to train aerobically this winter when everyone else is hammering away, it will pay dividends down the road.
Physiology of Base Training
There are two basic energy systems you use when training: anaerobic and aerobic. Unfortunately, you cannot simultaneously maximize both your aerobic and anaerobic systems. The idea behind base training is to train your aerobic energy system specifically. Why is this important? The more work you perform aerobically the more efficient this system will become.
Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal, and increases energy production and utilization.
Fat is a primary fuel source for the aerobic energy system. Over the course of a base-training period, your body learns to readily break down and utilize fat as an energy source. The fat we currently have stored in our bodies could provide enough energy to perform many marathons back to back, whereas muscle glycogen depletion can occur in as little as one hour.
Other physiological adaptations of aerobic training include increased stroke volume of the heart, capillary density and mitochondrial density. Stroke-volume increase simply means your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions. Regular endurance training can double number of these structures1.
By increasing capillary density, we can effectively transport more blood to working muscles. The process of building capillaries occurs gradually. Because high-stress, high-impact running breaks down capillaries, base training is best to promote the slow growth of capillaries.
Base Progression
Over the course of the 12- to 16-week base phase, training should gradually progress from the low end (i.e. 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate).
I also incorporate specific strength training at an aerobic level. This entails slow hill running or even walking. These workouts increase in duration throughout the base phase.
Base training is an excellent time to work on form and economy as well, since, as intensities increase later in the season, it becomes harder for an athlete to concentrate on form. Toward the end of the base phase I start power work but use brief durations and full recovery between efforts.
How Does This Transfer Into Performance Gain?
Let me give you a hypothetical example. Suppose Sam runs a seven-minute mile at lactate threshold (85 to 90 percent of max heart rate). His fastest aerobic pace, or aerobic threshold (around 65 percent of max heart rate), is an eight-minute mile. We start off Sam's base training at the low-end aerobic zones, at which he runs nine-minute miles. At the end of his 12-week base phase, Sam is able to run 7:30 miles aerobically. This is the base for Sam to build on for the rest of his season.
The hard part of base training is having the discipline to train at these low intensities, because even spending short amounts of time above your aerobic zone spoils the workout. The area between the top of the aerobic threshold and the anaerobic threshold is somewhat of a no-man's-land of fitness since such intensities do not train the aerobic or anaerobic energy systems effectively. Unfortunately, however, this area is where I find a lot of athletes spending the majority of their seasons.
The bottom line is you have to let your anaerobic system atrophy during the base phase. This means you will lose some of your anaerobic endurance, so expect to surrender some top-end speed coming out of your base phase, but take comfort in knowing this is what you are going to spend the rest of your season working on.
It often takes several seasons to see the results of sound base training if you are a novice athlete. Be patient; it is a slow process that cannot be rushed, but the sooner you get started the faster you will be.
Thursday, January 03, 2008
Swim Workout for today!
200 warm up
200 Kicking Board
200 Drills
50 High Elbow
50 Fist Drill
50 Catch up Drill
50 Right side/Left side drills
6 x 50 first 25 fast next 25 slow 15 second rest
Thanks The Great Uncle Todd!
100 10 sec rest
150 15 sec rest
200 20 sec rest
250 30 sec rest
200 20 sec rest
150 15 sec rest
100 10 sec rest
Then last 50 of each do as hard as you can
50 backstroke
200 easy cool down
Have a great work out!
200 Kicking Board
200 Drills
50 High Elbow
50 Fist Drill
50 Catch up Drill
50 Right side/Left side drills
6 x 50 first 25 fast next 25 slow 15 second rest
Thanks The Great Uncle Todd!
100 10 sec rest
150 15 sec rest
200 20 sec rest
250 30 sec rest
200 20 sec rest
150 15 sec rest
100 10 sec rest
Then last 50 of each do as hard as you can
50 backstroke
200 easy cool down
Have a great work out!
Wednesday, January 02, 2008
Can you do this?
I would like to challenge you for the 2008 season:
Here is your Challenge
- a new and healthy lifestyle, Idea: look at what you are eating and drinking!
- Find a way to push yourself beyond the ordinary to the extraordinary, when you have those times Idea: when you say to yourself I can't do this, you need to change it to I can do this and I will!
- Think of a new way to take your racing to the next level, Idea: Interval Training????
- a fun challenge that you can share with your friends, family- Idea: Get them involved with your races or have them participate with you
- accomplish something that you'll remember for the rest of your life, Idea: Think what is your A Race?
- a new way to motivate yourself to get up for those early morning swims, bikes, or runs, Idea:
Gummy Bears and Snickers Marathon Bar!!
- Think of a truly worthy goal that will put a huge smile on your face for the rest of the year!
"Be resolutely and faithfully what you are; be humbly what you aspire to be"
Henry David Thoreau
Here is your Challenge
- a new and healthy lifestyle, Idea: look at what you are eating and drinking!
- Find a way to push yourself beyond the ordinary to the extraordinary, when you have those times Idea: when you say to yourself I can't do this, you need to change it to I can do this and I will!
- Think of a new way to take your racing to the next level, Idea: Interval Training????
- a fun challenge that you can share with your friends, family- Idea: Get them involved with your races or have them participate with you
- accomplish something that you'll remember for the rest of your life, Idea: Think what is your A Race?
- a new way to motivate yourself to get up for those early morning swims, bikes, or runs, Idea:
Gummy Bears and Snickers Marathon Bar!!
- Think of a truly worthy goal that will put a huge smile on your face for the rest of the year!
"Be resolutely and faithfully what you are; be humbly what you aspire to be"
Henry David Thoreau
Tuesday, January 01, 2008
Swim workout yesterday!
100 easy
6x50 alt. between kick and drill
300 swim - 1st 100 fast, second 100 moderate, 100 fast
50 kick- 6 kick on side
2x 150 swim 1st 50 moderate, 50 fast, 50 slow
50 kick on back w/ one arm backstroke
3x100 swim 100 slow 100 moderate, 100 fast
50 backstroke
4x 75 swim 1st fast, 2nd mod.,3rd easy
50 backstroke
6x50 -25 easy 25 fast
250 easy cool down
Have fun!
2350 yards
100 easy
6x50 alt. between kick and drill
300 swim - 1st 100 fast, second 100 moderate, 100 fast
50 kick- 6 kick on side
2x 150 swim 1st 50 moderate, 50 fast, 50 slow
50 kick on back w/ one arm backstroke
3x100 swim 100 slow 100 moderate, 100 fast
50 backstroke
4x 75 swim 1st fast, 2nd mod.,3rd easy
50 backstroke
6x50 -25 easy 25 fast
250 easy cool down
Have fun!
2350 yards
Friday, December 28, 2007
It's a long swim!~
Here is today's workout!
300 warm-up
4x50 drills
8 x 100 @ 1:45
4 x 200 @ 3:30
2 x 400 @ 7:00
50ez
4 x 50 kick
50 ez
3200 yds
Thanks Jason!
300 warm-up
4x50 drills
8 x 100 @ 1:45
4 x 200 @ 3:30
2 x 400 @ 7:00
50ez
4 x 50 kick
50 ez
3200 yds
Thanks Jason!
Thursday, December 27, 2007
Who is Julie Moss?
Take a look at these!
http://www.youtube.com/
watch?v=5NzMTLMJwao&NR=1
http://www.youtube.com/watch?v=tRB1p89k7_I
http://www.youtube.com/
watch?v=5NzMTLMJwao&NR=1
http://www.youtube.com/watch?v=tRB1p89k7_I
The Reason I wanted to start an Ironman
I remember after watching this, http://www.google.com/search?q=1997+ironman+wendy+&btnG=Search&hl=en&rls=GWYA%2CGWYA%3A2005-08%2CGWYA%3Aen
I wanted to do an Ironman; it looked so hard and they put so much into this! "I have to try this" I remember telling myself. That was the start of my Ironman journey!!
However over coming Cancer 2 times and being a single parent I/you can achieve anything! You just need to stay positive and never ever give up! "Man oh man -I love my boys"!!!
I wanted to do an Ironman; it looked so hard and they put so much into this! "I have to try this" I remember telling myself. That was the start of my Ironman journey!!
However over coming Cancer 2 times and being a single parent I/you can achieve anything! You just need to stay positive and never ever give up! "Man oh man -I love my boys"!!!
How to do flip turns
1. Approach the wall of the pool swimming freestyle. Begin your turn just short of a body length away from the wall.
2. Tuck your chin to your chest and roll your body into a ball, so that you start to do a forward flip in the water.Tips: Blow air out of your nose to avoid inhaling water. The tighter the tuck, the better the roll. Do only a half somersault.
3. Open your body halfway through your flip and extend your legs to push off against the wall.Tips: Don't open too soon or you'll end up going to the bottom of the pool. Wait until you are facing the wall.
4. Push off the wall, and you will be propelled in the opposite direction from the one in which you were swimming.Tips: You should still be on your back at this point. Feet land on the wall, toes pointing up, your back towards the bottom of the pool, your belly towards the ceiling/sky. Push off the wall, still "back towards the bottom" of the pool, belly towards the sky.
5. Rotate (the part I was having a hard time with):As you leave the wall (remember, your hands are together, extended over your head) begin to rotate from belly up to belly down by twisting your hands slightly and by looking in the direction you want to rotate (don't twist your head - just move your eyes).
6. Streamline your entire body and roll back over onto your belly as you glide. Your shoulders should be up against your ears and your fingers should be pointed. Begin kicking immediately.6. Begin stroking with your arms as soon as your body breaks the surface of the water.
Tips:
Practice somersaults away from the wall first. Exhale through your nose forcefully as you rotate.
Don't slow down before you flip. Your momentum will make the turn easier.
Don't flail your arms everywhere after you're over. This is a major problem for almost all new flippers because the correct arm position is counter-intuitive. When both your arms are at your side and you have not yet swung your legs over, your arms are already in their correct position facing the direction you want to go. You need only turn your hands from palms facing up to palms facing the bottom of the pool.
Tips:
Practice somersaults away from the wall first. Exhale through your nose forcefully as you rotate.
Don't slow down before you flip. Your momentum will make the turn easier.
Don't flail your arms everywhere after you're over. This is a major problem for almost all new flippers because the correct arm position is counter-intuitive. When both your arms are at your side and you have not yet swung your legs over, your arms are already in their correct position facing the direction you want to go. You need only turn your hands from palms facing up to palms facing the bottom of the pool.
Have fun!
My swim workout today!
Warm Up:300 -1x150 (50 breast, 50 free, 50 breast)--1x150 (50 kick, 100 pull)
Main Set:1x400 steady effort (:30 rest)
3x200 descending (:30 rest)
4x100 descending (:20 rest)
6x50 descending (:20 rest)
Cool Down: 300 (easy)--1x150 (50 breast, 50 free, 50 back easy)--1x150 (100 pull, 50 free)Total Distance: 2300m
Main Set:1x400 steady effort (:30 rest)
3x200 descending (:30 rest)
4x100 descending (:20 rest)
6x50 descending (:20 rest)
Cool Down: 300 (easy)--1x150 (50 breast, 50 free, 50 back easy)--1x150 (100 pull, 50 free)Total Distance: 2300m
Monday, December 24, 2007
Sunday, December 23, 2007
We were at my dad's house for our annual Christmas Party we had over 34 people there however, we were able to take a photo with just us kids and our dad.
At the top left- Sister Tammy, Brother Ray, at the bottom starting with Me, My Dad Ray, Sister Mariea and my Sister Bethanne. It's just amazing how time just goes by so fast!
What Athletes should be eating
Brian Mackenzie explains how to determine your daily nutritional requirements.
For every physical activity the body requires energy and the amount depends on the duration and type of activity. Energy is obtained from the body stores or the food we eat. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores you will feel constantly tired, training performance will be lower and you will be more prone to injury and illness.
Nutrient Balance
Carefully planned nutrition must provide an energy and nutrient balance. The nutrients are:
Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system
Your daily energy requirements
Personal energy requirement = basic energy requirements + extra energy requirements Basic energy requirements For every Kg of body weight approximately 1.3 kcal is required every hour. (An athlete weighing 50Kg would require 1.3 x 24hrs x 50Kg=1560 kcal/day)
Extra energy requirements
For each hours training you require approximately 8.5 kcal for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 x 2hrs x 50Kg=850 kcal)
An athlete weighing 50Kg, who trains for two hours, would require an intake of approximately 2410 kcal (1560 + 850)
Energy Fuel
Like fuel for a car the energy we need has to be blended. The blend that we require is approximately as follows:
57% Carbohydrates (sugar, sweets, bread, cakes)
30% Fats (dairy products, oil)
13% Protein (eggs, milk, meat, poultry, fish)
The energy yield per gram of carbohydrate, fat and protein is as follows:
Carbohydrate - 4 kcal
Fat - 9 kcal
Protein - 4 kcal.
So what does our 50-kg athlete require in terms of carbohydrates, fats and protein?
Carbohydrates - 57% of 2410=1374 kcal - at 4 kcal per gram=1374 / 4=343 grams
Fats - 30% of 2410=723 kcal - at 9 kcal per gram=723 / 9=80 grams
Protein - 13% of 2410=313 kcal - at 4 kcal per gram=313 / 4=78 grams
Our 50kg athlete requires: 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein
The types of fat
The nature of the fat depends on the type of fatty acids, which make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as 'saturated' or 'unsaturated' according to the proportion of fatty acids present. As a rough guide saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats - there are exceptions e.g. palm oil, a vegetable oil which contains a high percentage of saturated fatty acids.
Unsaturated - Sunflower oil, Olive Oil, Rice Oil, Nuts, Rapeseed Oil, Oily fish - Sardines
Saturated - Beef, Bacon, Cheese, Butter, Biscuits, Crisps
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The types of carbohydrates
There are two types of carbohydrates - starchy (complex) carbohydrates and simple sugars. The simple sugars are found in confectionery, muesli bars, cakes, biscuits, cereals, puddings, soft drinks and juices, jam and honey but remember these foodstuffs also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, whole grain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary.
Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy. The glucose, in turn, is broken down into carbon dioxide and water. Any glucose not used by the cells is converted into glycogen - another form of carbohydrate that is stored in the muscles and liver. However, the body's glycogen capacity is limited to about 350 grams; once this maximum has been reached, any excess glucose is quickly converted into fat. Base your main meal with the bulk on the your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish.
Carbohydrates for Performance
Following training & competition an athlete's glycogen stores are depleted. In order to replenish them the athlete needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. The rapid replenishment of glycogen stores is important for the track athlete who has a number of races in a meeting. The rise in blood glucose levels is indicated by a food's Glycaemic Index (GI) and the faster and higher the blood glucose rises the higher the GI. Studies have shown that consuming high GI carbohydrate (approximately 1grm per kg body) within 2 hours after exercise speeds up the replenishment of glycogen stores and therefore speeds up recovery time. There are times when it is beneficial to consume lower GI carbohydrates, which are absorbed slowly over a longer period of time (2-4 hours before exercise). Eating 5-6 meals or snacks a day will help maximise glycogen stores and energy levels, minimise fat storage and stabilise blood glucose and insulin levels.
Eating and Competition
What you eat on a day-to-day basis is extremely important for training. Your diet will affect how fast and how well you progress and how soon you reach competitive standard. Once you are ready to compete, you will have a new concern, your competition diet. Is it important? What should you eat before your competition? When is the best time to eat? How much should you eat? Should you be eating during the event? And what can you eat between heats or matches? A lot of research has been done in this area, and it is clear that certain dietary approaches can enhance competition performance. A future Successful Coaching Newsletter will address these issues.
The way forward
Calculate your daily basic and extra requirements, monitor your daily intake (especially your carbohydrates) and then adjust your diet to meet your daily requirements. A good balanced diet should provide you with the required nutrients but does needs to be monitored. The simplest way to monitor the 'energy balance' is to keep a regular check of your weight.
Food Composition Tables
Food composition tables are widely used to assess nutrient and energy intakes, and to plan meals. The composition of food can vary widely, depending, among other factors, on the variety of plant or animal, on growing and feeding conditions and, for some foods, on freshness. Tables are based on average values from a number of samples analysed in the laboratory and therefore only provide a rough guide.
For every physical activity the body requires energy and the amount depends on the duration and type of activity. Energy is obtained from the body stores or the food we eat. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores you will feel constantly tired, training performance will be lower and you will be more prone to injury and illness.
Nutrient Balance
Carefully planned nutrition must provide an energy and nutrient balance. The nutrients are:
Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system
Your daily energy requirements
Personal energy requirement = basic energy requirements + extra energy requirements Basic energy requirements For every Kg of body weight approximately 1.3 kcal is required every hour. (An athlete weighing 50Kg would require 1.3 x 24hrs x 50Kg=1560 kcal/day)
Extra energy requirements
For each hours training you require approximately 8.5 kcal for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 x 2hrs x 50Kg=850 kcal)
An athlete weighing 50Kg, who trains for two hours, would require an intake of approximately 2410 kcal (1560 + 850)
Energy Fuel
Like fuel for a car the energy we need has to be blended. The blend that we require is approximately as follows:
57% Carbohydrates (sugar, sweets, bread, cakes)
30% Fats (dairy products, oil)
13% Protein (eggs, milk, meat, poultry, fish)
The energy yield per gram of carbohydrate, fat and protein is as follows:
Carbohydrate - 4 kcal
Fat - 9 kcal
Protein - 4 kcal.
So what does our 50-kg athlete require in terms of carbohydrates, fats and protein?
Carbohydrates - 57% of 2410=1374 kcal - at 4 kcal per gram=1374 / 4=343 grams
Fats - 30% of 2410=723 kcal - at 9 kcal per gram=723 / 9=80 grams
Protein - 13% of 2410=313 kcal - at 4 kcal per gram=313 / 4=78 grams
Our 50kg athlete requires: 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein
The types of fat
The nature of the fat depends on the type of fatty acids, which make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as 'saturated' or 'unsaturated' according to the proportion of fatty acids present. As a rough guide saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats - there are exceptions e.g. palm oil, a vegetable oil which contains a high percentage of saturated fatty acids.
Unsaturated - Sunflower oil, Olive Oil, Rice Oil, Nuts, Rapeseed Oil, Oily fish - Sardines
Saturated - Beef, Bacon, Cheese, Butter, Biscuits, Crisps
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The types of carbohydrates
There are two types of carbohydrates - starchy (complex) carbohydrates and simple sugars. The simple sugars are found in confectionery, muesli bars, cakes, biscuits, cereals, puddings, soft drinks and juices, jam and honey but remember these foodstuffs also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, whole grain cereals, semi skimmed milk, yoghurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much more bulky so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary.
Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy. The glucose, in turn, is broken down into carbon dioxide and water. Any glucose not used by the cells is converted into glycogen - another form of carbohydrate that is stored in the muscles and liver. However, the body's glycogen capacity is limited to about 350 grams; once this maximum has been reached, any excess glucose is quickly converted into fat. Base your main meal with the bulk on the your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish.
Carbohydrates for Performance
Following training & competition an athlete's glycogen stores are depleted. In order to replenish them the athlete needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. The rapid replenishment of glycogen stores is important for the track athlete who has a number of races in a meeting. The rise in blood glucose levels is indicated by a food's Glycaemic Index (GI) and the faster and higher the blood glucose rises the higher the GI. Studies have shown that consuming high GI carbohydrate (approximately 1grm per kg body) within 2 hours after exercise speeds up the replenishment of glycogen stores and therefore speeds up recovery time. There are times when it is beneficial to consume lower GI carbohydrates, which are absorbed slowly over a longer period of time (2-4 hours before exercise). Eating 5-6 meals or snacks a day will help maximise glycogen stores and energy levels, minimise fat storage and stabilise blood glucose and insulin levels.
Eating and Competition
What you eat on a day-to-day basis is extremely important for training. Your diet will affect how fast and how well you progress and how soon you reach competitive standard. Once you are ready to compete, you will have a new concern, your competition diet. Is it important? What should you eat before your competition? When is the best time to eat? How much should you eat? Should you be eating during the event? And what can you eat between heats or matches? A lot of research has been done in this area, and it is clear that certain dietary approaches can enhance competition performance. A future Successful Coaching Newsletter will address these issues.
The way forward
Calculate your daily basic and extra requirements, monitor your daily intake (especially your carbohydrates) and then adjust your diet to meet your daily requirements. A good balanced diet should provide you with the required nutrients but does needs to be monitored. The simplest way to monitor the 'energy balance' is to keep a regular check of your weight.
Food Composition Tables
Food composition tables are widely used to assess nutrient and energy intakes, and to plan meals. The composition of food can vary widely, depending, among other factors, on the variety of plant or animal, on growing and feeding conditions and, for some foods, on freshness. Tables are based on average values from a number of samples analysed in the laboratory and therefore only provide a rough guide.
Friday, December 21, 2007
Thursday, December 20, 2007
Write this down next to your goals,think about it you can achieve anything!
"The Positive Thinker sees the Invisible, feels the Intangible and Achieves the Impossible."
Today I had an interview with the Coulee Region Women's Magazine as I was looking for some information I came across these notes.. When I started Cancer my round 2 with Cancer... Know these were done at the time everything was going on so I hope you can understand them..
Training for Ironman 2005 was a great time! I was swimming, biking and running all the time I put in 25 hours a week with training and teaching, I was teaching spinning, total body conditioning, Pilates, basic swimming and running for beginners so I really had an advantage.
It started September 2005, after finishing Ironman WI. I figured I should go to the doctor I was having a hard time swallowing, I was feeling fatigue, and gaining weight which I thought was weird for working out as much as I did for Ironman. I went in for my exam the first thing she did is felt my neck "Yeap" you guessed it there was a lump about the size of a dime then having a ton of them all around the Thyroid.
My doctor wanted to get a second opinion so she brought in someone else to feel my neck; she was right there was a lump. Right away we set an appointment with endocrinology it was set for 1 week after finding the lump. Well during my wait I looked into everything I could about Thyroid Cancer; then of course you scare yourself even more even know it is very curable your mind just thinks the worst. Then I got a call from the hospital saying the doctor had some family issues come up and we had to reschedule, the worrying really set in, so we scheduled another week out so 2 weeks have went by since we found the lump I was sick to my stomach.
Doctor Date was set Friday October 21, 2005 at 1:00. I went to the doctor myself I knew we would have to do a biopsy with the studding I was doing.
Doctor Asp at Gundersen Lutheran had come into the room he felt my lump and called for a biopsy. This was the scariest thing in my life to see a huge needle that was going to take tissue out of your neck as the procedure went on it wasn't as bad as I thought 3 pokes later and we were done.
Doctor Asp talked to me about our next step one including Cancer maybe it was maybe it wasn't however by the way he was talking I had a feeling it could be?? Doctor Asp asked me if he could call me on my phone to give me the results either way and of course I said yes.
It was going on 5:00 and I was at the bike shop (Smith's) where Tyler (my son) and I worked. Landen and I were picking up Tyler from work. My phone rang I have to admit I was scared to answer it, however I said "hello Sunshine" it was Doctor Asp. he said "Danniela can you come into the office"? I said if there is bad news you can tell me on the phone I'm ready he proceeded to tell me that the biopsy came out positive; You have cancer we would need to do surgery right away. Holy Schnickies I was crushed I went outside and cried my oldest son came out after me and asked me if everything was OK I proceeded to tell him yes however your mom has cancer. That was the hardest thing I would have to tell my 15 year old he hugged me and told me he loved me, not to worry we will get through this.. then my youngest son came out of the store he seen mom crying I remember him asking me is everything OK? what is wrong? I had to talk to him about this Landen didn't understand so we sat down and talk about it as much as I could. I then called all my family members and went for a long walk with my brother we had discussed everything that was going to happen. I felt like I was getting control of myself.. What’s the next step I needed to be strong for my boys and I wasn't going to let this bring me down, I had signed up for Ironman 2006 and I'm going to finish it no matter what I was going to go through.
I really had some long nights of crying after the boys went to bed; I needed to be strong for them however I was really alone, my husband at the time was not there for me, we had made the decision that we were going to separate and divorce, this was done before I found out I had cancer. My mom came up from Wyoming and helped me out in the mean time, I decided to open up to my Triathlon friends I sent out a mass e-mail and let them know what was going on I had a over welling response. I then came up with a crazy idea I would have a bike ride starting from my house to Gundersen Lutheran the day of my surgery. This was a great idea it would keep my mind off of the surgery and the Cancer itself. Over the time of two weeks I had gotten 30 e-mails a day wow I couldn't believe it I wasn’t alone I had a huge support group.
Monday October 24th – Went to the doctor with my Aunt Ramona we talked about surgery, medication, what I was going to aspect for the next few months. Then they did another exam they did find 12 more lumps wow I couldn’t hold it back I tried to say as positive as I could but again when I got dropped off at home I cried and cried until my boys were out of school again I was just sick to my stomach. When the boys got home I decided we need to go out of town together. We that Friday we went to Wisconsin Dells to the Great Wolf Lodge I had so much fun watching the boys run around play, I would sit and watch them and things would come to my mind what would I do with out them I love them so very much! I hope they know how lucky I am to have them they are my life. We said every year we would go to the Dells but cancer free..
Surgery was set for November 3, 2005 at 6:30 so everyone would have to be at my house at by 4:30 we would need to leave by 5:00. Steve one of my friends came over at 4:00 made coffee for everyone it was so nice! It was a cold November day I would have to say it was in the Thirties (Yeah I did type 30) it was cold. My son Tyler whom has never road a bike said he’s going to ride with us that was the best time ever. As we were riding our bikes to Gundersen some of my running partners were on the trail they wish me luck as we went by I just cried I couldn’t believe it. We road into Gundersen on the way there we were greeted the lady at the front desk she was amazed of all the bikers whom came in there were 23 of us my mom and step dad who drove and others I know I should have taken a picture of it. My Friend Tracie H. took my bike to Smith’s they made sure that I wouldn’t get it back until the doctor gave the ok because I would ride it any chance I got on my trainer; so to keep from the temptation they kept it. DARN IT!
Surgery went really well I remember them telling me I might not be able to talk right away so the first words I said to the nurses “Hello Sunshine’s” yeap that was the first thing I said when I woke up just to make sure I could talk, as some of you know me I’m just not a quiet person “In a good way”. I went to my room and wow I had so many visitors, cards, flowers and the two most important things in my life my boys they were the first ones in the room; I gave them huge hugs. Everything is going to be great I said to them we have a long road ahead of us but nothing we can’t get through together. My room was filled within minutes.
Come to find out they had removed my whole Thyroid and 12 lymph notes I had a nice size scare on my neck WOW it was black BIG. I have to tell you it didn’t look to hot but that’s how it goes.
Over the next few days in the hospital I was ready to get out and get back into the swing of things “so I thought”. Doctor Brecky and Doctor Asp had talked to me about taking it slow I wasn’t going to have the energy I had before right away and don’t be disappointed it will come back.
3 day’s after surgery wow was I feeling like crap! But I did get up to go for a walk with my friend Chad we went to the trail I was really, really dizzy we could only walk 1 mile if that, if you can imagine being able to do Ironman in September and then not even walking a mile wow that hit home I cried when Chad left my mom was staying with me and she knew I was having a hard time I laid in bed my boys were always there for me mom can I get you anything change the channel for you they were so good I’m so lucky I thank god for them everyday.
Day 4 went for another walk I was determined to walk 2 miles I wasn’t able to do it yet
However on day 6 I was able to walk 2 and ½ miles “wow” that was a start. I cried when I got home but I need to stay positive I’m going to get through this I kept thinking
As time went on I was on my new Thyroid medication just to get me through the next few weeks until I was able to do radiation we didn’t do radiation right away because Christmas was just around the corner and I wanted to know what was going on at all times see when you go off your Thyroid medication you loose some memory, your brain waves don’t work as well, you have headaches, you gain weight “what all women love to do”, you get really tired and sleep a lot so much fun.
Saturday November 12th – Decided to ride my bike up S on of the biggest hills around Onalaksa area- I talked to one of my Friends Tracie Happle she was willing to ride up it with me. Rode to the top and got really, really sick after that we rode 20 miles I made it. However I laid in bed very, very sick I was in so much pain my head hurt, my body hurt but I made it..
Saturday November 19th – Did the Turkey Trot 5K here is la Crosse Chad ran with me my heart rate was so high the whole time it was in the 190-193 but I didn’t want to back it off I kept going again I felt like crap afterwards.
My dear sister"I love her so much" when she found out I had cancer her mind was going what can I do to help my sister? So she came up with a benefit she had contacted my friends and family members they organized a benefit and a run/walk.
November 20th Surprise Cancer Benefit
I couldn’t believe it I had over 250 people there people were bidding on things we had a dance, food and drinks “wow” it was like having a wedding reception what fun. I was so thankful for my sister my friends whom helped her organize it and those whom came to my benefit I didn’t know how to thank them I was so thankful and I really hope they know that. If there was anything I could do for them to pay them back I would and some day I will be able to.
December – I was starting to loose some of my hair do to the medication I was on that was hard I have long hair and all the sudden I would brush my hair and it would come up in a lump sum. I would run my fingers through it and it would just come out I couldn’t believe this. Both of my boys said they would cut their hair for me so I wouldn’t be the only one without hair, I talked to my Aunt Ramona about this she had bought me some Nioxin this helped I think after a few weeks.
December 5th – Did another race I did the Jingle Bell run I again I was really sick afterwards however I finished it.
December 25th Christmas – Watch the boys open their gifts what a great day I knew the next day I was going off my medication.
December 26th Went off the medication again really didn’t feel anything I was told that I could only eat cretin things with low iodine in them Wow it is hard I couldn’t have gummy bears, licorice, banana’s and so many other things I love to eat.
January 6th – Went in for my first dose of Radiation it wasn’t bad at all I was taken to a small room explained what was going to happen; Took then pill and I was off in 1 hour I was going to be radio active to everyone that means I couldn’t give hugs and kisses to my kids that was going to be the worst.
Things I had to do when I was radioactive: I had to make sure I had junkie sheets, pillow cases, blankets clothes, I couldn’t go to the gym because I couldn’t touch anything with my sweat, I couldn’t eat off my own plates, silverware, couldn’t drink out of my cups I had to have plastic I had to flush the toilet 2 times, get a different tooth brush, have my own soap, could only use white towels in the house I picked this color because the boys couldn’t use them, I had to wash my cloths separate from everyone else’s, that was all easy compared to not being able to give Landen and Tyler hugs and Kisses.. I was starting to get week and headaches and just didn't want to do to much.
January 8th – Body Scan - Went in for a body scan to see if there was any more cancer in my body. This was so interesting I had to lay down under a huge ½ tube with this board just 1 inch from my nose if you were claustrophobic you wouldn’t like it. I did bring some head sets and Metallica helped me get though the 1 hour body scan. When I was finished they decided to do a larger dose of radiation his is when they decided that I needed to have a larger dose of radiation just to make sure the cancer was gone and this would also help determine if there was any more Cancer anywhere else. At this time Doctor Asp had sat in the room with me, my mom and dad and told me that he didn’t feel I would have the strength or the endurance to do the Ironman in September and I should rethink this event, it takes people over 6 to 12 months to recover from this and we had to do 2 more rounds of radiation. I listen and cried but in my head I knew I was going to do it and that I would finish it no matter how I felt I was determined someone said “I couldn’t do something and I knew I could”. I wanted to show my boys that when you have terrible times in your life you need to stay positive and get through them and press on with your life and with your goals.
January 23rd – Second dose of Radiation
Know at this time I was gaining weight 21 pounds to be exact, I couldn’t fit into some of my clothes I hated it I tried to walk as much as I could but the water weight just kept packing on it was fun.. Yea right! At this time I was walking in the mall Chad would pick me up at the house to go mall walking at 6:00 am Steve would meet us there I couldn’t be around anyone well they could handle it but I couldn’t sweat on anything or anyone… I hate this
Friday February 3rd - Next body scan this one is going to be an hour and a half. I again brought my head phones and it went forever.
I had received the results right away no specks of cancer, but I would have to go home and take my time getting back into it.
I started riding my bike in the basement I could only ride 5 min and I would have to get off and cry because my head hurt so bad. I would try and walk/run a block and couldn’t do it however I just stayed positive and took it one day at a time I had to get into bed as soon as I could I was so weak, I would make the boys supper, read a book and get my little one into bed. I was done the next morning I was up at 5:00 am riding my trainer, I would try this for 10 min. and have to get off my heart rate was so high we needed to get my medicine regulated this was going to take time.
March 2nd my Birthday – I was going to be strong day I’m going to start my 2006 Ironman training and I’m going to finish my time from last year, and show my boys you can achieve anything if you put your mind to it.
Like I say "Live, Love Life, You only have one"! and Never, Never Give UP!
I want to thank everyone whom helped me get through this, I will forever be thankful for all of you!
Training for Ironman 2005 was a great time! I was swimming, biking and running all the time I put in 25 hours a week with training and teaching, I was teaching spinning, total body conditioning, Pilates, basic swimming and running for beginners so I really had an advantage.
It started September 2005, after finishing Ironman WI. I figured I should go to the doctor I was having a hard time swallowing, I was feeling fatigue, and gaining weight which I thought was weird for working out as much as I did for Ironman. I went in for my exam the first thing she did is felt my neck "Yeap" you guessed it there was a lump about the size of a dime then having a ton of them all around the Thyroid.
My doctor wanted to get a second opinion so she brought in someone else to feel my neck; she was right there was a lump. Right away we set an appointment with endocrinology it was set for 1 week after finding the lump. Well during my wait I looked into everything I could about Thyroid Cancer; then of course you scare yourself even more even know it is very curable your mind just thinks the worst. Then I got a call from the hospital saying the doctor had some family issues come up and we had to reschedule, the worrying really set in, so we scheduled another week out so 2 weeks have went by since we found the lump I was sick to my stomach.
Doctor Date was set Friday October 21, 2005 at 1:00. I went to the doctor myself I knew we would have to do a biopsy with the studding I was doing.
Doctor Asp at Gundersen Lutheran had come into the room he felt my lump and called for a biopsy. This was the scariest thing in my life to see a huge needle that was going to take tissue out of your neck as the procedure went on it wasn't as bad as I thought 3 pokes later and we were done.
Doctor Asp talked to me about our next step one including Cancer maybe it was maybe it wasn't however by the way he was talking I had a feeling it could be?? Doctor Asp asked me if he could call me on my phone to give me the results either way and of course I said yes.
It was going on 5:00 and I was at the bike shop (Smith's) where Tyler (my son) and I worked. Landen and I were picking up Tyler from work. My phone rang I have to admit I was scared to answer it, however I said "hello Sunshine" it was Doctor Asp. he said "Danniela can you come into the office"? I said if there is bad news you can tell me on the phone I'm ready he proceeded to tell me that the biopsy came out positive; You have cancer we would need to do surgery right away. Holy Schnickies I was crushed I went outside and cried my oldest son came out after me and asked me if everything was OK I proceeded to tell him yes however your mom has cancer. That was the hardest thing I would have to tell my 15 year old he hugged me and told me he loved me, not to worry we will get through this.. then my youngest son came out of the store he seen mom crying I remember him asking me is everything OK? what is wrong? I had to talk to him about this Landen didn't understand so we sat down and talk about it as much as I could. I then called all my family members and went for a long walk with my brother we had discussed everything that was going to happen. I felt like I was getting control of myself.. What’s the next step I needed to be strong for my boys and I wasn't going to let this bring me down, I had signed up for Ironman 2006 and I'm going to finish it no matter what I was going to go through.
I really had some long nights of crying after the boys went to bed; I needed to be strong for them however I was really alone, my husband at the time was not there for me, we had made the decision that we were going to separate and divorce, this was done before I found out I had cancer. My mom came up from Wyoming and helped me out in the mean time, I decided to open up to my Triathlon friends I sent out a mass e-mail and let them know what was going on I had a over welling response. I then came up with a crazy idea I would have a bike ride starting from my house to Gundersen Lutheran the day of my surgery. This was a great idea it would keep my mind off of the surgery and the Cancer itself. Over the time of two weeks I had gotten 30 e-mails a day wow I couldn't believe it I wasn’t alone I had a huge support group.
Monday October 24th – Went to the doctor with my Aunt Ramona we talked about surgery, medication, what I was going to aspect for the next few months. Then they did another exam they did find 12 more lumps wow I couldn’t hold it back I tried to say as positive as I could but again when I got dropped off at home I cried and cried until my boys were out of school again I was just sick to my stomach. When the boys got home I decided we need to go out of town together. We that Friday we went to Wisconsin Dells to the Great Wolf Lodge I had so much fun watching the boys run around play, I would sit and watch them and things would come to my mind what would I do with out them I love them so very much! I hope they know how lucky I am to have them they are my life. We said every year we would go to the Dells but cancer free..
Surgery was set for November 3, 2005 at 6:30 so everyone would have to be at my house at by 4:30 we would need to leave by 5:00. Steve one of my friends came over at 4:00 made coffee for everyone it was so nice! It was a cold November day I would have to say it was in the Thirties (Yeah I did type 30) it was cold. My son Tyler whom has never road a bike said he’s going to ride with us that was the best time ever. As we were riding our bikes to Gundersen some of my running partners were on the trail they wish me luck as we went by I just cried I couldn’t believe it. We road into Gundersen on the way there we were greeted the lady at the front desk she was amazed of all the bikers whom came in there were 23 of us my mom and step dad who drove and others I know I should have taken a picture of it. My Friend Tracie H. took my bike to Smith’s they made sure that I wouldn’t get it back until the doctor gave the ok because I would ride it any chance I got on my trainer; so to keep from the temptation they kept it. DARN IT!
Surgery went really well I remember them telling me I might not be able to talk right away so the first words I said to the nurses “Hello Sunshine’s” yeap that was the first thing I said when I woke up just to make sure I could talk, as some of you know me I’m just not a quiet person “In a good way”. I went to my room and wow I had so many visitors, cards, flowers and the two most important things in my life my boys they were the first ones in the room; I gave them huge hugs. Everything is going to be great I said to them we have a long road ahead of us but nothing we can’t get through together. My room was filled within minutes.
Come to find out they had removed my whole Thyroid and 12 lymph notes I had a nice size scare on my neck WOW it was black BIG. I have to tell you it didn’t look to hot but that’s how it goes.
Over the next few days in the hospital I was ready to get out and get back into the swing of things “so I thought”. Doctor Brecky and Doctor Asp had talked to me about taking it slow I wasn’t going to have the energy I had before right away and don’t be disappointed it will come back.
3 day’s after surgery wow was I feeling like crap! But I did get up to go for a walk with my friend Chad we went to the trail I was really, really dizzy we could only walk 1 mile if that, if you can imagine being able to do Ironman in September and then not even walking a mile wow that hit home I cried when Chad left my mom was staying with me and she knew I was having a hard time I laid in bed my boys were always there for me mom can I get you anything change the channel for you they were so good I’m so lucky I thank god for them everyday.
Day 4 went for another walk I was determined to walk 2 miles I wasn’t able to do it yet
However on day 6 I was able to walk 2 and ½ miles “wow” that was a start. I cried when I got home but I need to stay positive I’m going to get through this I kept thinking
As time went on I was on my new Thyroid medication just to get me through the next few weeks until I was able to do radiation we didn’t do radiation right away because Christmas was just around the corner and I wanted to know what was going on at all times see when you go off your Thyroid medication you loose some memory, your brain waves don’t work as well, you have headaches, you gain weight “what all women love to do”, you get really tired and sleep a lot so much fun.
Saturday November 12th – Decided to ride my bike up S on of the biggest hills around Onalaksa area- I talked to one of my Friends Tracie Happle she was willing to ride up it with me. Rode to the top and got really, really sick after that we rode 20 miles I made it. However I laid in bed very, very sick I was in so much pain my head hurt, my body hurt but I made it..
Saturday November 19th – Did the Turkey Trot 5K here is la Crosse Chad ran with me my heart rate was so high the whole time it was in the 190-193 but I didn’t want to back it off I kept going again I felt like crap afterwards.
My dear sister"I love her so much" when she found out I had cancer her mind was going what can I do to help my sister? So she came up with a benefit she had contacted my friends and family members they organized a benefit and a run/walk.
November 20th Surprise Cancer Benefit
I couldn’t believe it I had over 250 people there people were bidding on things we had a dance, food and drinks “wow” it was like having a wedding reception what fun. I was so thankful for my sister my friends whom helped her organize it and those whom came to my benefit I didn’t know how to thank them I was so thankful and I really hope they know that. If there was anything I could do for them to pay them back I would and some day I will be able to.
December – I was starting to loose some of my hair do to the medication I was on that was hard I have long hair and all the sudden I would brush my hair and it would come up in a lump sum. I would run my fingers through it and it would just come out I couldn’t believe this. Both of my boys said they would cut their hair for me so I wouldn’t be the only one without hair, I talked to my Aunt Ramona about this she had bought me some Nioxin this helped I think after a few weeks.
December 5th – Did another race I did the Jingle Bell run I again I was really sick afterwards however I finished it.
December 25th Christmas – Watch the boys open their gifts what a great day I knew the next day I was going off my medication.
December 26th Went off the medication again really didn’t feel anything I was told that I could only eat cretin things with low iodine in them Wow it is hard I couldn’t have gummy bears, licorice, banana’s and so many other things I love to eat.
January 6th – Went in for my first dose of Radiation it wasn’t bad at all I was taken to a small room explained what was going to happen; Took then pill and I was off in 1 hour I was going to be radio active to everyone that means I couldn’t give hugs and kisses to my kids that was going to be the worst.
Things I had to do when I was radioactive: I had to make sure I had junkie sheets, pillow cases, blankets clothes, I couldn’t go to the gym because I couldn’t touch anything with my sweat, I couldn’t eat off my own plates, silverware, couldn’t drink out of my cups I had to have plastic I had to flush the toilet 2 times, get a different tooth brush, have my own soap, could only use white towels in the house I picked this color because the boys couldn’t use them, I had to wash my cloths separate from everyone else’s, that was all easy compared to not being able to give Landen and Tyler hugs and Kisses.. I was starting to get week and headaches and just didn't want to do to much.
January 8th – Body Scan - Went in for a body scan to see if there was any more cancer in my body. This was so interesting I had to lay down under a huge ½ tube with this board just 1 inch from my nose if you were claustrophobic you wouldn’t like it. I did bring some head sets and Metallica helped me get though the 1 hour body scan. When I was finished they decided to do a larger dose of radiation his is when they decided that I needed to have a larger dose of radiation just to make sure the cancer was gone and this would also help determine if there was any more Cancer anywhere else. At this time Doctor Asp had sat in the room with me, my mom and dad and told me that he didn’t feel I would have the strength or the endurance to do the Ironman in September and I should rethink this event, it takes people over 6 to 12 months to recover from this and we had to do 2 more rounds of radiation. I listen and cried but in my head I knew I was going to do it and that I would finish it no matter how I felt I was determined someone said “I couldn’t do something and I knew I could”. I wanted to show my boys that when you have terrible times in your life you need to stay positive and get through them and press on with your life and with your goals.
January 23rd – Second dose of Radiation
Know at this time I was gaining weight 21 pounds to be exact, I couldn’t fit into some of my clothes I hated it I tried to walk as much as I could but the water weight just kept packing on it was fun.. Yea right! At this time I was walking in the mall Chad would pick me up at the house to go mall walking at 6:00 am Steve would meet us there I couldn’t be around anyone well they could handle it but I couldn’t sweat on anything or anyone… I hate this
Friday February 3rd - Next body scan this one is going to be an hour and a half. I again brought my head phones and it went forever.
I had received the results right away no specks of cancer, but I would have to go home and take my time getting back into it.
I started riding my bike in the basement I could only ride 5 min and I would have to get off and cry because my head hurt so bad. I would try and walk/run a block and couldn’t do it however I just stayed positive and took it one day at a time I had to get into bed as soon as I could I was so weak, I would make the boys supper, read a book and get my little one into bed. I was done the next morning I was up at 5:00 am riding my trainer, I would try this for 10 min. and have to get off my heart rate was so high we needed to get my medicine regulated this was going to take time.
March 2nd my Birthday – I was going to be strong day I’m going to start my 2006 Ironman training and I’m going to finish my time from last year, and show my boys you can achieve anything if you put your mind to it.
Like I say "Live, Love Life, You only have one"! and Never, Never Give UP!
I want to thank everyone whom helped me get through this, I will forever be thankful for all of you!
Thanks Marc! I like it!!
''Fancy equipment cannot ever replace dedication and desire, especially when you throw in some good ol' fashioned caffeine into the mix. Yeah!''
Tuesday, December 18, 2007
Like I have always said "A little durt won't hurt"!
Shandy and Jeff at last years Muddy Buddy! I'm in for sure!!
Monday, December 17, 2007
Blane running his first 5k and he kicks my butt!
Mike and I at his first 5K
Mike has lost over 63 pounds and he is doing Awesome! He finished the 5K in 39 min. it was Icy, snowing and very yucky!!!! but Mike didn't let that bother him we ran walked the 3.1 miles as fast as we could being it was so cold out.
Mike's wife and children were at the finish line waiting for him. I have to tell you it's so awesome to be able to put my goals aside and help others achieve theirs. My clients work so hard and to see their faces when they finish is priceless!! Great Job Mike!
Now take a look at his number. That is way to funny!
Eliminate Shin Splints
Achin' Shins
You're a mile into your run and there it is, that all-too-familiar pain down the front of your leg--shin splints. Many experts attribute this common running injury to inflammation of either the tendons connecting the muscle to the shinbone or the sheath wrapping around the bone. Part of the problem may be the much stronger and tighter calf muscles in the rear pulling against the weaker muscles in front.
Sudden increases in mileage and/or intensity, running on hard surfaces, wearing worn-out shoes, or the wrong running shoe for your gait--especially overpronators, whose feet roll inward too much--may also contribute to shin splints.
To stretch tight calves and alleviate pressure on the shins, stand an arm's length in front of a wall with your hands on the wall. Bring one foot forward, keeping the back leg straight and heel pressed into the floor. Lean into the wall for a count of 20. To strengthen front lower-leg muscles, trace the letters of the alphabet with your toes while seated. Stretching the shin may also help (see Try This below).
Gender Equality
In the battle of the sexes, women are gaining on men--at least in the highest levels of sports. According to Cal State-Long Beach, there was a huge disparity in power output--how much and how fast the most force is produced--between male and female World and Olympic champion athletes between 1952 and 1972. But measured again between 1976 and 2004, the gap narrowed considerably. The credit goes to Title IX, which passed in 1972 and provided more opportunities for women to participate in athletics and have access to world-class training.
Make Fewer Trips to the Gym
A new study suggests that two days of strength training a week are as good as three, as long as you add an extra set. Twenty-nine untrained volunteers were split into two groups--one trained twice weekly performing three sets of 10 repetitions of nine exercises, the other trained three times a week performing two sets of 10 reps of the same nine exercises. Increases in strength and lean tissue mass were similar for both groups.
Did You Know?
You may not need more recovery time as you age. An Australian study compared cyclists 18 to 31 years old with those 39 to 57 during time trials and found no significant differences in the two groups' ability to recover.
T
ry This:
You're a mile into your run and there it is, that all-too-familiar pain down the front of your leg--shin splints. Many experts attribute this common running injury to inflammation of either the tendons connecting the muscle to the shinbone or the sheath wrapping around the bone. Part of the problem may be the much stronger and tighter calf muscles in the rear pulling against the weaker muscles in front.
Sudden increases in mileage and/or intensity, running on hard surfaces, wearing worn-out shoes, or the wrong running shoe for your gait--especially overpronators, whose feet roll inward too much--may also contribute to shin splints.
To stretch tight calves and alleviate pressure on the shins, stand an arm's length in front of a wall with your hands on the wall. Bring one foot forward, keeping the back leg straight and heel pressed into the floor. Lean into the wall for a count of 20. To strengthen front lower-leg muscles, trace the letters of the alphabet with your toes while seated. Stretching the shin may also help (see Try This below).
Gender Equality
In the battle of the sexes, women are gaining on men--at least in the highest levels of sports. According to Cal State-Long Beach, there was a huge disparity in power output--how much and how fast the most force is produced--between male and female World and Olympic champion athletes between 1952 and 1972. But measured again between 1976 and 2004, the gap narrowed considerably. The credit goes to Title IX, which passed in 1972 and provided more opportunities for women to participate in athletics and have access to world-class training.
Make Fewer Trips to the Gym
A new study suggests that two days of strength training a week are as good as three, as long as you add an extra set. Twenty-nine untrained volunteers were split into two groups--one trained twice weekly performing three sets of 10 repetitions of nine exercises, the other trained three times a week performing two sets of 10 reps of the same nine exercises. Increases in strength and lean tissue mass were similar for both groups.
Did You Know?
You may not need more recovery time as you age. An Australian study compared cyclists 18 to 31 years old with those 39 to 57 during time trials and found no significant differences in the two groups' ability to recover.
T
ry This: Shin Stretch: On a soft surface, sit with your legs bent directly under your thighs and the tops of your feet against the floor. With one hand on the floor for support, use the other to grab a knee and gently lift it to stretch the shin. Hold for 20 to 30 seconds then lift the other knee.
Thursday, December 13, 2007
This Gives you something to think about!
You always hear the usual stories of pennies on the sidewalk being good luck, gifts from angels, etc. This is the first time I've ever heard this twist on the story.
Several years ago, a friend of mine and her husband were invited to spend the weekend at the husband's employer's home. My friend, Arlene, was nervous about the weekend. The boss was very wealthy, with a fine home on the waterway, and cars costing more than her house The first day and evening went well, and Arlene was delighted to have this rare glimpse into how the very wealthy live. The husband's employer was quite generous as a host, and took them to the finest restaurants. Arlene knew she would never have the opportunity to indulge in this kind of extravagance again so was enjoying herself immensely. As the three of them were about to enter an exclusive restaurant that evening, the boss was walking slightly ahead of Arlene and her husband. He stopped suddenly, looking down on the pavement for a long, silent moment. Arlene wondered if she was supposed to pass him. There was nothing on the ground except a single darkened penny that someone had dropped and a few cigarette butts Still silent, the man reached down and picked up the penny. He held it up and smiled, then put it in his pocket as if he had found a great treasure. How absurd! What need did this man have for a single penny? Why would he even take the time to stop and pick it up? Throughout dinner, the entire scene nagged at her. Finally, she could stand it no longer. She casually mentioned that her daughter once had a coin collection, and asked if the penny he had found had been of some value. A smile crept across the man's face as he reached into his pocket for the penny and held it out for her to see. She had seen many pennies before! What was the point of this?"Look at it." He said. "Read what it says." She read the words " United States of America ""No, not that; read further.""One cent?" "No, keep reading.""In God we Trust?" "Yes!" "And?""And if I trust in God, the name of God is holy, even on a coin. Whenever I find a coin I see that inscription. It is written on every single United States coin, but we never seem to notice it! God drops a message right in front of me telling me to trust Him? Who am I to pass it by? When I see a coin, I pray, I stop to see if my trust IS in God at that moment. I pick the coin up as a response to God; that I do trust in Him. For a short time, at least, I cherish it as if it were gold. I think it is God's way of starting a conversation with me. Lucky for me, God is patient and pennies are plentiful! When I was out shopping today, I found a penny on the sidewalk. I stopped and picked it up, and realized that I had been worrying and fretting in my mind about things I cannot change. I read the words, "In God We Trust," and had to laugh. Yes, God, I get the message. It seems that I have been finding an inordinate number of pennies in the last few months, but then, pennies are plentiful! And, God is patient..The best mathematical equation I have ever seen:1 cross+ 3 nails--------4 givenThat's the whole gospel message simply stated. Take 60 seconds give this a shot! Let's just see if Satan stops this one.
Have a wonderful Day!
Back to work and it has been Crazy!! "In a nice polite way"!
Wednesday, December 05, 2007
Thursday, November 29, 2007
Wednesday, November 28, 2007
Tentative Race Schedule
Here it is....2008 Race Schedule
-January (Saturday) 5 mile YMCA Fun Run
February (Saturday) Heart throb 5 mile Fun Run
April (Saturday) UW-L Coulee Duathlon
May (Saturday) St. Claire Health Mission Half-Marathon
May (Sunday) Mad-City Half-Marathon, Madison, WI
June (Sunday) Got Energy Triathlon (Olympic Distance), West Salem, WI
June (Sunday) High Cliff Half-Ironman, Appleton, WI
July (Saturday) Chileda Classic (10K Run), LaCrosse, WI
July (Saturday) Castle Rock Triathlon (Sprint Distance), Adams, WI
July (Sunday) Spirit of Racine Half-Ironman, Racine, WI
July (Sunday) Chisago City Half Ironman Chisago MN If they changed the course!!!
September (Sunday) Ironman WI.
September (Sunday) Irongirl Bloomington Duathlon MN
September: (Saturday) Maple Leaf Races (5 mile run)
September Dam Challenge (canoe-bike-run), LaFarge, WI
October Pumpkin Chase 5 mile La Crosse WI
November 9 Silverman Half Ironman (this would be a fun one!)
November Turkey Trot 3 mile La Crosse WI
December YMCA 5 mile Fun Runs Onalaska WI
“Always Remember "Life is what you make it"!
Muddy Buddy also I don't have the date yet!
I'm looking for some more half marathon
Triathlon Calender link
http://www.trifind.com/
Here it is....2008 Race Schedule
-January (Saturday) 5 mile YMCA Fun Run
February (Saturday) Heart throb 5 mile Fun Run
April (Saturday) UW-L Coulee Duathlon
May (Saturday) St. Claire Health Mission Half-Marathon
May (Sunday) Mad-City Half-Marathon, Madison, WI
June (Sunday) Got Energy Triathlon (Olympic Distance), West Salem, WI
June (Sunday) High Cliff Half-Ironman, Appleton, WI
July (Saturday) Chileda Classic (10K Run), LaCrosse, WI
July (Saturday) Castle Rock Triathlon (Sprint Distance), Adams, WI
July (Sunday) Spirit of Racine Half-Ironman, Racine, WI
July (Sunday) Chisago City Half Ironman Chisago MN If they changed the course!!!
September (Sunday) Ironman WI.
September (Sunday) Irongirl Bloomington Duathlon MN
September: (Saturday) Maple Leaf Races (5 mile run)
September Dam Challenge (canoe-bike-run), LaFarge, WI
October Pumpkin Chase 5 mile La Crosse WI
November 9 Silverman Half Ironman (this would be a fun one!)
November Turkey Trot 3 mile La Crosse WI
December YMCA 5 mile Fun Runs Onalaska WI
“Always Remember "Life is what you make it"!
Muddy Buddy also I don't have the date yet!
I'm looking for some more half marathon
Triathlon Calender link
http://www.trifind.com/
Monday, November 26, 2007
A New Race in the La Crosse Area!
Inaugural Rotary Lights 5K Run/Walk
Sunday, December 2, 2007 • 4 p.m. • Riverside Park
http://www.rivercityrunningclub.com/entryforms/rotaryrunwalk.pdf
This race is new to the area come out and join us.
I will be running with Mike in this race, this will be his first 5K! Whoohooo
Sunday, December 2, 2007 • 4 p.m. • Riverside Park
http://www.rivercityrunningclub.com/entryforms/rotaryrunwalk.pdf
This race is new to the area come out and join us.
I will be running with Mike in this race, this will be his first 5K! Whoohooo
SALE, SALE, SALE
Dear Valued Customer,'Tis the season to save big on all of your endurance gear from TriSports.com!!! Save 20% storewide for the next 12 hours. Simply enter code SEASON7-E to save 20%. Hurry, this sale begins today (11/26/07) at 8AM EST and ends today at 8PM EST. This sale valid storewide except on items noted with "discounts not valid."
Wednesday, November 21, 2007
If Danniela Nichols can smile through two bouts with cancer, four Ironman triathlons and her struggles as a single mother, it's probably not a stretch for her to smile when Dave Herold inks a fresh tattoo on her ankle. Members of the Bluff Busters Triathlon Team got tattoos Saturday to celebrate the Ironman events they completed this year. Photo by Randy Erickson
By RANDY ERICKSON Editor
.Triathlon runners have to treat their bodies as temples when they’re in training, especially those who compete in the Ironman triathlons — a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile run. For some area Ironman athletes, though, jazzing up the outside of the temple is all part of the fun.Saturday morning, three members of the Bluff Busters Triathlon Team were initiated into the Tat Pack, getting a tattoo as a permanent reminder of the completion of their first Ironman triathlons this year.The Tat Pack formed a year ago when the six charter members lined up in downtown La Crosse’s Mind Altering Tattoos to get their red “M-dots,” as they call the Ironman logo. Several of the original Tat Packers were back Saturday, either to get some fresh ink or lend moral support.While they waited to get inked by tattoo artists Jake Phillips and Dave Herold, they shared stories of how they came to be Ironman athletes, what it was like to compete in such an extreme event and how sometimes an Ironman can go horribly wrong. Danniela Nichols stood out from the pack because of her inability to stand still for too long, her infectious smile and laugh, her habit of calling people “Sunshine” and the two-inch scar on her neck.The scar is a reminder of her second battle with cancer — thyroid cancer. Just a few years after graduating from La Crosse Central High School (Class of 1992), she won her first bout with cancer — cervical cancer.The thyroid cancer surfaced in fall 2005, soon after she had completed the Wisconsin Ironman in Madison. Ever the optimist and fitness fanatic, she rode her bike from her home in Onalaska to the hospital in La Crosse when it came time for surgery. Although plenty of people told her she wouldn’t be well enough to finish an Ironman in 2006 — it takes a good nine months of training — she proved them wrong. That can-do approach — along with beating cancer and juggling her career as an independent physical trainer with her responsibilities as a single mother of two boys — got her noticed this year at the Ironman in Louisville, Ky. At every Ironman event a person is singled out for the Everyday Hero Award because of their inspirational story. At the Louisville event in August, Nichols was honored. Saturday at the tattoo parlor, Nichols added the words “Everyday Hero” under the Ironman logo tattooed last year on her ankle. Standing by as Nichols got her tattoo was Jenny Limberg. Back when they went to Holmen Middle School together, Nichols and Limberg were good friends. Limberg used to come to track meets to watch Nichols run, but Limberg was never a runner.Growing up, Limberg was “heavy” and she kept getting heavier. Two years ago, she weighed almost 300 pounds, a lot to carry on a frame that probably doesn’t top 5 feet.Limberg had gastric bypass surgery two years ago, lost close to 200 pounds (judging from her petite appearance now) and reconnected with her childhood friend, who is helping her train to compete in next fall’s Wisconsin Ironman.Before her gastric bypass, Limberg led a largely sedentary life. The most exercise she got was lifting food to her mouth, said Limberg, who lives in Holmen.She realized when she got the gastric bypass — which restricts the amount a person can eat by decreasing the size of the stomach — that the surgery alone was just a start, that she would have to get active.“It’s a tool to get you to where you need to be,” Limberg said of the surgery.And now she has the help of her friend to get her to where she wants to go next: the Ironman in Madison. As a Bluff Busters member, Limberg also will have encouragement from a lot of other people who are as committed as athletes come. “There’s definitely an organized religion, some people might call it,” said Tracy Happel of Onalaska. A charter member of the Tat Pack, Happel was back this year to add a date to her tattoo. Like Nichols, she competed in the Louisville Ironman.After years of running marathons, Happel has been doing triathlons for five years, starting with a sprint distance — a half-mile swim, 16-mile bike ride and a 5K run.One thing Happel has learned from competing in Ironman triathlons is you don’t have to be a young, streamlined movement machine to complete an Ironman.“You would be amazed at the different sizes of people competing,” Happel said. “It’s not about your body shape, it’s about your mind.”Bob Brimer turned 60 the day he ran his first triathlon — West Salem’s Got Energy Triathlon in June 2006. He was happy about the experience, but he had his eye on a bigger prize — running the Wisconsin Ironman this year.He kept up his training and lost 50 pounds in the course of 23 months. On Sept. 9, he began the 2.4-mile swim at 7 p.m. and completed the last leg of the event at about 11:30 p.m., just half an hour short of the 17-hour maximum.Brimer said he knows he could have done it faster, but he slowed his pace halfway through the bike ride and the run. He wanted time to soak up the experience, and he wanted to feel as good as he could at the end of the day, considering he’d covered 140.6 miles all told.And he did feel good, especially when he found about a half a dozen Bluff Busters members were waiting for him at the finish line to cheer him on.For Brimer, the Ironman experience has been great. “I just wanted to see if I could get my body off the couch. I was pretty sure I could do it,” he said. “I had a lot of fun and met great people. ... I’ve never met such a positive group of people.”And he got his first tattoo. Brimer’s tattoo on his right calf features the Ironman logo inside an outline of the state of Wisconsin.So far, 36 Bluff Busters members have completed an Ironman, out of a total membership of 112. That includes Slade Hendrikson of Holmen, who joined the Tat Pack this year after completing the Madison event, and Jeff Fleig of Onalaska, the former associate principal at Onalaska High School who has gotten so good at running an Ironman that he qualified for the world championship Ironman in Hawaii. So far, though, he has declined to join the Tat Pack. Next year, Larry Schmidt expects the number of Bluff Busters who have completed an Ironman to swell to 50 or more. The 54-year-old Sparta man has completed four Ironman events since turning 50, including last year’s world Ironman in Hawaii. His tattoo features the Ironman logo inside an orchid, signifying his completion of the Hawaii Ironman. Schmidt said the tattoo ritual is kind of a bonding experience, but by the time they’ve gone through the months of training and completed an Ironman event, everybody already is pretty close, having shared all that sweat and pain.“We bond so much after all that training. There’s a bonding that transcends the sport,” Schmidt said. “It’s more than just a race. It’s the journey to doing it.”
ON THE WEB: Read about Danniela Nichol’s Ironman experiences online at ironsunshine.blogspot.com. Learn more about the Bluff Busters Triathlon Team at http://www.bluffbusterstriteam.com/.
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