dream big with lorie

It Takes Work

2012-02-08T16:39:00.000-08:00

Rim To Rim Revisited

2012-02-03T16:01:00.000-08:00


Elevation tracking from my Garmin 310x GPS

I thought I'd share this profile of our South Rim to North Rim Grand Canyon hike this fall. Our posse was fairly ambitious in running down the south side of the canyon, where we had a short respite at Phantom Ranch and then continuing uphill at a nice clip until we reached this:

I would recommend first-timers do the north to south hike. We were rarely passed by hikers traveling south to north since most were traveling from the North. However, we did pass a couple of crazies who were doing the R2R2R in one day. Unbelievable.

Anyway, I liked the graph my Garmin recorded and thought, if you were thinking of going, you'd like it too.

Are You Training For A Marathon And Still Gaining Weight?

2012-02-01T11:47:00.000-08:00

One of the most powerful pieces of knowledge for any endurance athlete is knowing what heart rate zones will burn fat versus burn carbohydrates, allowing one to improve performance with an adjustment in training. I highly endorse Jeff Kitchen at Endurance Rehab if you are interested in getting a Heart Rate test. He can explain for days how to train and eat to become the the jet-pack athlete you are deep down inside.
Below is his very concise explanation of Heart Rate Zones 1-5.

Zone 1: Very low intensity. This zone should be used on days following a hard effort if you have a solid endurance base built. If not, you will be better off taking the day off completely until your aerobic base is improved. The benefit from working at this intensity is to increase blood flow to areas that have been stressed out within the previous 24-48 hours. No breakdown in muscle tissue will occur at this intensity.

Zone 2: Aerobic Endurance. This is the intensity where the majority of the endurance training should be done, upwards of 75% of the time, over the course of a year. The intensity is easy and comfortable, one where you are able to carry on a conversation if exercising with company. Cellular adaptations are also the greatest at this intensity, making the body more capable of utilizing the oxygen it inspires and also more efficient at burning fat as fuel. This is of great benefit as our bodies have a virtually unlimited store of fat to use as energy as opposed to carbohydrate, which is limited and largely depends on our current dietary status.

Zone 3: Intensive Aerobic Endurance. This intensity should only be used sparingly, during base periods for endurance athletes. It is a bit more stressful on the body, but provides virtually no added benefit to that of Zone 2. It will take a bit longer to recover from workouts at this intensity. Zone 3 aids the body in getting prepared for the higher intensities of Zone 4 and 5, as more fast-twitch muscle fibers are recruited in Zone 3. Carbs are needed to fuel exercise at this intensity, but physiological adaptation is minimal.

Zone 4: Threshold. This zone is of great importance to the endurance athlete, but only after a solid base of Zone 2 training has been accumulated. By doing work in this zone, the anaerobic threshold can be increased, which in turn would allow one to exercise at a greater intensity/pace for a longer period of time without experiencing the dreaded "bonk". Zone 4 intensity will further enhance the oxygen handling capacity of slow-twitch muscle figures, and allows the body to become more efficient in metabolizing cellular waste products like lactic acid so its accumulation is reduced.

Zone 5a: Lactate Tolerance/Anaerobic Endurance. This zone is used to further develop a tolerance to lactic acid production, and increase the body's ability to operate under anaerobic conditions. Work done at this intensity is oftentimes followed by a day of recovery work done in Zone 1. Shorter races, (5k, 10k, sprint triathlons) will typically be done with extended times in this zone, and are good alternatives to interval training to develop an individual's anaerobic endurance.

Zone 5b: Power/VO2 Development. This last zone is used to develop power and increase an individual's VO2 Max, provided their physiological and genetic VO2 ceiling is not already achieved. Heart rate is not the best indicator of intensity at this zone, as these work sessions are short and very powerful. Rating of Perceived Exertion (RPE) is often a better indicator of intensity for this zone, and would correspond with a 9+ or 10 out of 10 on the RPE scale.

For more information contact www.endurancerehab.com

LOUDENS Don't Quit: Jeff's Marathon Recap

2012-01-25T11:07:00.000-08:00

Jeff is the newest member of the Gorilla Multisport training team. He recently completed his first marathon, The PF Chang's Rock and Roll in Phoenix earlier this month. I asked him to tell the story of his journey to the marathon finish line, and beyond...

Waiting outside of Corral Three in the cool, early morning of January 15th, I pondered at how far I'd come. Six years ago, I saw a picture of myself dancing with my daughter at her wedding. I wondered who that man was. Surely it wasn't me. But at 260 pounds, I knew it was time to do something about my weight.

I did the diet thing -- watching my calorie intake -- but not much more than that. My weight came down, which made me happy, but something was missing. I needed to do more.

Then, about two years ago, we had an incident in our family that woke me up. My wife was rushed to the hospital with what we thought was a heart attack. Talk about putting your health in perspective. We both decided that we needed to include exercise in our daily regimen. So we joined a gym.

The first time I stepped on the treadmill, after five minutes I remembered why I hated to run. I couldn't do it, literally. Our children are members of the same gym and so they would motivate me and encourage me when I couldn't run one more minute. And things began to change: five minutes became 10, until one day, I could run one hour without falling to my knees.

My daughter, Tashina, and son Dallas had run marathons and half marathons. They encouraged me to run my first half marathon last year. Now one year later I was running a full marathon with my two sons. Twenty six point two freakin' miles!

The marathon was delayed due to traffic issues, so as we waited, I wondered if I had lost my mind. I had only been running for two years. Could I do this? Was I crazy? Yes to both!

When they finally let us start, I felt pretty good. Slow and easy -- find my pace -- get into my rhythm. I could do this. I knew Dallas was somewhere in front of me. He is young and in great shape and had already finished the PF Chang's Rock and Roll marathon last year and was back for his second attempt. The one I was concerned about was Hunter, my oldest son. He had never run a marathon before, but with only three weeks of training under his belt, he was going to tackle this marathon with me. Like he has always said, don't ever tell a LOUDEN he can't do something, because he will prove you wrong every time. A LOUDEN will always finish what he starts. I knew he would finish this.

About Mile six I saw my family cheering me on. I saw them again at Mile 13. I was still feeling pretty good. At Mile 16 I could feel the tight pull of my hamstrings, but I was confident that I was on track. Just as I hit Mile 19, I saw Hunter running toward me on the out-and-back section of the course. We high fived each other and he looked to be doing okay. I, on the other hand, was not doing so great. My thighs were starting to hurt, and not in a good way. I had 7.2 miles left to go.

They say the last six miles are the hardest, and they weren't kidding. My family was waiting for me at Mile 19 and my daughter joined in and ran with me for a few yards. "How you feeling, Dad?" she asked. "I hurt!" was my response. "You're doing great, Dad, you can do it." she said before peeling off and leaving me to finish the race on my own.

At Mile 21, I asked myself why I was doing this! Somewhere on my bucket list someone had written "run a marathon," so I was running a marathon. I was going to have to hurt that person. Oh wait, that was ME that wrote that. At Mile 22 I couldn't even begin to fathom why I had paid the entrance fee to torture myself. At Mile 24, I knew I only had two miles left and was determined to make it, whether or not I had to crawl to the finish line.

It seemed like forever before the finish line came into view. I could hear the screams of the crowd and the music blaring loudly over the speakers and through the noise I could hear and see my family jumping up and down and screaming "Go, Dad, Go!"

I crossed the finish line in four hours, twenty one minutes (4:21). I had wanted to come in at four hours, but I had finished, and it was okay. Now I join an elite one percent of the population that has run a marathon. What a personal accomplishment! If you had asked me six years ago or even two years ago would I have ever run a marathon, the answer would be NO! But with a lot of work and determination, I learned that I could accomplish anything, especially when I was my own worst critic.

Next on my bucket list, I am going to take on the 2012 Ford Ironman Arizona. And with the help of my coach, Lorie Tucker, I know I can scratch one more thing off my list.

After all, LOUDEN's don't quit!

Call Me Ms. Popular

2012-01-25T09:15:00.000-08:00

Guess what, folks...we've reached capacity. That's right, all sold out! Consider yourself lucky if you signed up in time. The swag bags are chock full of goodies, the finish line will surrounded by bouncy houses and family friendly booths, and the race is going to take place on a pristene spring morning in the beautiful desertscape of Usery mountain.

We're working hard to make this race the best in the Valley. See you in less than six weeks!

Take A Stance

2012-01-24T07:56:00.000-08:00

Sometimes it's all about the gear. And new socks, well, they're important. The mountain biking world has long known about these fabulous socks by Stance, but I'm just getting on the band wagon -- always a little late, I might add.

Why do I like these socks? First off, they're cute. They come in great patterns, colors and designs. Second, they're softer than soft. And third, their above-the-ankle-but-below-the-calf length is perfect for mountain biking, where one needs a little protection but not always knee-length protection from the cactus and granite and dirt below.

I'm also loving that you can order them from Zappos with free shipping. And I'm excited to try the different styles for skiing and maybe the shorter ones for running. It's a shame to hide such a nice sock under a shoe but your feet will love it when you do*.

*Rhyme free of charge, today.

Find out more at www.stance.com

Racergirl Television: Sh*&t Triathletes Say

2012-01-23T13:13:00.000-08:00

Meet the Moment

2012-01-20T16:54:00.000-08:00

"The Front Is For Show, The Back Is For Go!"

2012-01-19T13:36:00.000-08:00

Week two of Crossfit Endurance has proved to be a challenge to my body. I've learned my flexibility is weak but my endurance is strong. I've moved and done things I have never done before. It's been a blast, it's been a chore -- but I like it.

My slave driver in this experiment is Dave Eaton. His blog buildupcrossfit.com chronicles his two years in the sport and his daily exercise regimen. When we first began, he explained the difference between his program and the typical weight training workout. Weight trainers train to look good. They want big pecs and beefy arms. They want a lean waistline with six-pack abs. But Crossfit exercise with a purpose of moving faster and jumping higher and perfecting whole-body fitness.

Crossfit athletes work on movements that combine balance, strength, accuracy and complete body fitness. In Crossfit Endurance they organize a plan of strength coupled with endurance training via swim, bike and run to produce a faster triathlete or marathoner or century cyclist.

Dave and I are joining forces with his knowledge of Crossfit and mine of USAT Coach triathlon training. If you are interested in training with us for a) Crossfit or b) Triathlon/Endurance training with a Crossfit emphasis, contact either of us today.

It's time to change things up. Come be a part of the change.

P/S I really need to work on that "go" part of training....

Goodbye, Hello

2012-01-18T14:18:00.000-08:00

Phxmarathon.com

Heather Conquers Tough Mudder 2012

2012-01-16T10:30:00.000-08:00

There a few sensations that I dislike more than being cold. Worse than that is being in cold water. Contrast that with how much I love the feeling of conquering something difficult or pushing myself to the extreme, and you'll understand why I signed up for the Tough Mudder.

A lot of things sound like great fun when they are far off. As the day drew closer, the course details were sent to us, and we began considering how uncomfortable it would be to run 12.5 miles covered in
mud and cold water. Thankfully, Lorie had added more weights to my training and I felt as prepared as I could for the walls, nets and greased half pipes that we were going to be scaling. It is difficult
to train for diving into radioactive green water full of ice that is being dumped by the truck loads, and the accompanying shock to every system in the body, though. Needless to say, we were grateful for the
unseasonably warm January weather and sunshine.

I decided to wear my Gorilla tri top since it's designed for wet/dry racing. I went with shorts and knee pads rather than pants because the thought of cold water and mud chaffing didn't sound like the best
option. I wore weight training gloves as well for good measure, thinking it would spare my hands on some of the obstacles. Overall, it worked out just great, but we all decided that by the time we got to
obstacles where gloves would've come in handy, they were too wet and muddy to really help. I wouldn't wear those again if I had it to do over, but I was glad to have knee pads when crawling through crushed rock and mud pits on my belly. It wasn't essential to have them, but my knees were better off at the end of the day. I just pulled them down by my ankles while running so they wouldn't chafe.

It helped that we looked at the Tough Mudder as an event rather than a race. It was a good approach that allowed for more fun and team spirit than pressure, unless you count carrying a railroad tie with a
teammate for half a mile pressure. We decided to just stick together and have a good time. It was an excellent idea once we realized how essential teamwork was in conquering the 22 obstacles. Several times we relied on others to pull us up muddy, slippery slopes after trudging through the mud pits. In turn, we lent a hand to those below us before continuing on. We enjoyed facing the multiple challenges, jumping from the 15 foot plank into the freezing pond below, and getting to know fellow Mudders on the course. Another highlight for me was the apple sauce squeezes that were offered at an aid station rather than gels. An interesting and tastier alternative in my opinion. It took us longer than we expected, finishing at exactly 3 hours. I'm glad that I'm not a "natural athlete" like several of my
teammates claimed to be who didn't train more than a few miles a few times before the race. I'm glad I'm not a "natural" because my training helped me really enjoy my time on the course and feel
perfectly fine the day after.

A side note, a soak in a hot tub immediately following the run to thaw out with lots of delicious food to replace all of the calories burned is a must. In addition, compression tights are not just an
expensive and sexy piece of wardrobe, they are an excellent aid to recovery. On the way to the event, my husband mused that it was appropriate to do the Tough Mudder for our 7th anniversary. Symbolic,
maybe. Intense, hard work, a bit messy sometimes and a definite endurance event. He was right, but I'd like to add that it really was good fun and very rewarding after all. How fitting.

--Heather

Here are some photos of Greg Arnett who also participated in the festivities aka Tough Mudder.

The Arctic Enema

Trying to heavy my body over walls

Jumping into a big pool of slime

Sandy Licks The Pole!

2012-01-12T18:28:00.000-08:00

Jamie and Sandy are all smiles after their cold race!

Sandy is one of the most uplifting athletes I know. She constantly pushes her limits and actively competes and wins her age group in all type of events from swimming to running to cycling. For fun she likes to take off on her bike and ride from Salt Lake to St. George -- over 300 miles. I asked her for a race recap of this "maintenance run/race" held in her neighboring city of Midway, near the 2002 Olympic site for cross country skiing.

Last weekend Participating in the "Lick the Pole Obstacle Course Fun Run" was a" triple dog dare" from the producers of the Kiss Me Dirty Mud Run gang. The event was at Soldier Hollow in Midway, UT on Saturday, January 7th.

Normally there would be a ton of snow, but this year we only got a dusting the night before. Costumes were encouraged and everyone that registered received a "Lick the Pole" knit hat. Due to the lack of snow, some of the obstacles were not set up but the ones that were were fun.

People of all ages, sizes and abilities were participating so the atmosphere was very casual and relaxed...no one felt a need to hurry; part of that could have been the 7500 ft altitude and the steep hill at the start!

It was a great event, well organized and fun even though Mother Nature didn't cooperate! If you live in Utah, I would highly recommend this one for an after holiday celebration!

A Really Cool Video From 12 Hour....

2012-01-11T10:32:00.000-08:00

Enjoy this video of the Papago Race last weekend. My team and friends are not in the video, but it gives a
nice recap of the day.

12+ Hours In The Papago

2012-01-09T11:34:00.000-08:00

"Four Mountain Bike Race Virgins" might have been a more appropriately titled name for our group of ambitious road cyclists attempting our first mountain bike race. RedRockCo in Tempe provided the perfect way for us to get our feet "dirty" in a co-ed quad team option for the 12 Hours In The Papago event.

I'd compare 12 Hours to a runner's RAGNAR, where teams continually pass a timing chip between them and compete from sun up to sundown. In Saturday's race, we circled the same 7.2 miles 18 times before we finished -- 11th out 15 co-ed teams. Hey, it was our first try!

In a team of four, there's a lot more waiting around than actual riding, which proved to be fun and quad-tightening at the same time. Our gang of racers found that circling the course twice (not just once) then passing the baton was actually more comfortable and less fatiguing than getting off your bike every 35 minutes.

Some helpful tips if you ever try this race for yourself:

1. If you have a brand new bike, ride it once or twice BEFORE you actually bring it to a race. Make sure all tires are filled and the gearing works perfectly.

2. An EZ Up canopy is the perfect shading for a team. However, strategically placing your canopy beside a team with a gas heater is key in the morning. Even better is finding neighbors who actually clean and lube your chain between laps. Thank you New Mexicans in the KONA tent. **And if you are a spectator, homemade cookies are always appreciated.

3. A quick bite at In N Out Burger may SOUND good but can do a number on your tummy while you are climbing and descending down the technical portions of the Papago Trails.

4. If you have to ride that last lap in the dark, be sure to look for the guy who is lit up like a Christmas tree and let him lead out. Even a full moon and a Cateye nightlight won't make those weird shadows any less scarier out there, alone, in the dark....boo!

5. You are super popular the minute your competitors know you are giving away your FREE Beer tickets after the race ends.

6. Plan to do this event in 2013 and enjoy the perfect Arizona weather and give this fun event a try in 2013! And congratulations to the Gorillas In The Dust! Fun time spent between moons!

Jessie Suggests

2012-01-06T20:38:00.000-08:00

I am a big fan of Jessie Stensland, a pro triathlete and athletic guru. I've attended her Movement U seminars and workshops several times. I try to incorporate her movements before a run, but have forgotten some of the pre-warm up exercises, until now. Here is Jessie's list:

Mini-band External Rotations
Mini-band Bent-Knee Lateral Walks
Knee Hugs
Lateral Lunge
Forward Lunge Elbow to Instep Hand Walks
Drop Squats
Ankle Bounds
Pillar Marching
Pillar Skipping

Running Form Friday: Tight Calves

2012-01-05T18:44:00.000-08:00

Finding A Race Near You

2012-01-05T09:52:00.000-08:00

A great site for finding races in your area or around the country is www.trifind.com. Check it out if you are planning your racing calendar for this year. You can search for races within your state or maybe even select a destination event to combine vacation and racing at the same time. Lots of great stuff here.

Treating Depression Via Endorphins

2012-01-03T13:19:00.000-08:00

There's a reason triathlete are hooked on their sport: endorphins. Endorphins dull pain in the body and produce euphoria in the mind. According to Spark, they are "the elixir of heroism, helping us ignore pain when we're physically overextended so we can finish the task at hand." Exercise also boosts dopamine, which improves mood and feelings of wellness and jump-starts the attention system. And don't forget serotonin, equally affected by exercise, which improving self-esteem, impulse control and learning.

Not until 1999 was a landmark study performed by Duke University to compare the effects of anti-depressant drugs versus exercise. In the study, participants were divided into three groups: those taking Zoloft (the anti-depressant drug), exercisers, and those that were doing both. The exercise group was assigned to supervised walking or jogging, at 70-85 percent of their aerobic capacity, for thirty minutes three times a week. The results? All three groups showed significant drops in depression, and about half of each group was in remission. Another 13 percent experienced fewer symptoms.

If I'm reading that right, I'd say exercise is a wonder drug. It doesn't cost anything to go out for a walk. And think of the benefits of doing just that.

Here we are at the start of a brand new year -- 2012. Why don't you make this the year to start and keep that training plan? Call a friend, hire a coach, or just lace up your kicks and head outside. This is YOUR year to be healthier, happier and all-around better, drug free with an extra boost of endorphins.

The Faces Of Success

2012-01-01T15:46:00.000-08:00

Say hello to the faces of some Gorilla Multisport athletes. These folks achieved a lot in 2011. They all set goals to race faster and achieve more than they ever had in the past. They made commitments, followed training plans and channeled their passion to success! Congratulations ladies and gentlemen. I am proud of you all.

Grandma, mom and friend Sandy

Heather, mom of two and super hero in training

Sacha, hot mom and full-time nurse

Lydon, world traveler, father and proud new grandfather

Kaye, mom to three great boys

Melissa, mom and creator of the most amazing cakes and cookies

Brooklyn, art history student and first time half marathoner

Abigail, cross country runner and new half marathoner

And here's our latest athletes, father and son Jeff and Dallas, training hard to achieve success in 2012. Looking forward to a great year, guys!

Dallas, hoping for podium success in 2012

Jeff, dad and grandpa, achieving more everyday

Are you ready to join the revolution? What are your goals? What is your plan? Monday is the start of a brand new year. How are you going to make it better?

The Crossfit Experiment

2011-12-29T08:11:00.000-08:00

There's a huge element missing in the world of triathletes: strength training. We all KNOW we should do it, but it seems to get pushed to the back burner in favor of longer bike rides, mammoth training runs and hours and hours in the pool.

Which is why I'm crowning 2012 The Year Of Strength. I've piddled around in the gym here and there for....well, forever. I've done personal training and body pump classes. But I've never put strength training as a priority. January 1st I'm going to change all that with Crossfit Endurance.

This is an experiment for myself. I know I can run 26.2 after riding my bike for 112 and swimming 2.4. I've done it four times. But not being able to do a decent push up? There's something wrong with this picture.

So I'll be documenting my six-month journey here on ye ole' blog. I'm going to try and take my longer-is-better training strategy and do a 180, focusing on shorter, more intense training sessions. I met with Crossfit trainer Dave Eaton yesterday for my fitness evaluation -- and let me tell you, I can barely walk today.

With no Ironmans scheduled this next year, it's a perfect time to give this new philosophy a whirl. Escape From Alcatraz is in six months. Let's see if Crossfit Endurance will turn me into a better, stronger athlete. Bring it on 2012!!

The Biggest Loser To Run Phoenix Marathon

2011-12-20T15:41:00.000-08:00

Do you..

want to run...

with this guy?

I do!

Introducing John Rhode, the latest winner of

NBC's The Biggest Loser.

Rhode began his journey on the Biggest Loser Ranch at a whopping 445 pounds. A coach and high school teacher from Mesa, Arizona, Rhode beat out the top three contestants at his final weigh-in of 220 pounds. That's 225 pounds of weight loss, folks.

Along with his new found physique is a healthier, more active lifestyle. That includes RUNNING! John has committed to race the Phoenix (half) Marathon on March 3, 2012. We are excited that he is joining our growing list of competitors.

So become a loser, who is really a winner, and sign up today. Thephoenixmarathon.com is the website. This inaugural race is an event for the record books -- downhill, cool temps and a super fast PR course. And, the chance to run from the paparazzi, who will most surely be out to check on the new celebrity runner.

See you at the race!

Holiday Swap Outs

2011-12-19T15:14:00.000-08:00

In these weeks of perhaps less training hours and more calorie intake, food choices can make or break the triathlon or marathon plan. A 2007 Runner's World article had some smart "swap outs" in the food department. After all, it is a lot easier to skip the 25-calorie Hershey's kisses than it is to run them off (a quarter mile). Or is it... you decide.

Here are a few of my favorite suggestions:

Choose olive-oil based dressing instead of cream dressing. Top your salad with an olive-oil dressing and save about 90 calories per two tablespoons over creamy blue cheese or ranch.   A reduced-fat olive-oil dressing saves a whopping 120 calories per serving.

Choose Kefir over yogurt. Yogurt is a great source of calcium but often comes with lots of sugar and without healthy live bacteria. Try Kefir, a low-fat liquid yogurt with extra live cultures to boost immunity.

Choose natural peanut butter instead of standard peanut butter. When you pair natural peanut butter with a real fruit spread that lists fruit as the first ingredient, you eliminate added sugar, corn syrup, sucrose, and high-fructose corn syrup from your diet.

Choose whole-grain past instead of refined pasta. Fresh whole-grain past contains more health-boosting anti-oxidants and fiber (to fill you up) than refined versions.

Choose ground turkey over ground beef. Cut 10 to 20 grams of fat per three-ounce serving by substituting ground turkey for ground beef.

Choose baby romaine and spinach over iceberg lettuce. Iceberg lettuce offers little nutrition, while young romaine and spinach leaves are rich in carotene and other phytochemicals.

Choose snow peas, peppers, radishes over carrots and celery. Carrots and celery are a good start, but add peppers for vitamin C, snow peas for the electrolyte potassium, and radishes, which contain compounds that protect muscles.

Choose low-carb tortillas for white-flour tortillas. White-flour tortillas pack 150 calories and zero fiber. Low-carb versions offer eight grams of fiber for just 90 calories.

Choose pomegranate or cranberry juice and club soda over sugary fruit drinks. Try club soda mixed 1:1 with 100-percent fruit juice like pomegranate or cranberry - both of which are loaded with the powerful cancer fighter anthocyanidins - to save 50 calories per serving over a sugary fruit drink.

Choose Omega-3 eggs instead of standard eggs. The Omega-3 fats in these enhanced eggs boost immunity, protect against Alzheimer's disease, heart disease, and cancer, and may lesson symptoms of depression.

The Best Kept Secret, Times Two

2011-12-16T07:43:00.000-08:00

I KNOW it sounds crazy to swim outside in the morning in the winter. Baby, it's cold out there, even in Arizona! Wearing a quarter yard of Lycra fabric when the temp reads 38 degrees just doesn't seem right.

Here's the best kept secret in the triathlon world: morning swims are the greatest when it's cold outside. As the pool tarps roll back and the steam rises up off the water that's been heated and reheated all night long, there's not a much more comfortable place to be. Cycling and running can chill you to the bone on a cold winter's morn -- frozen fingers and drippy noses -- you know what I'm talking about. Swimming however, is the womb-like sanctuary for all climate types. You can swim while it's snowing, you can swim when it's windy -- if the water temperature is sufficiently heated, you're good to go!

And here's another swimming secret you should know about: the swimmer's snorkel. The swimmer's snorkel was designed for competitive swimmers to specifically train better form and larger lung capacity.

According to Finis: The Swimmer's Snorkel allows swimmers the ability to focus on stroke technique without the interruption of turning your head to breath. Allowing for a full range of motion this tool can be used for all strokes. Relax in the water and maintain body alignment to improve stroke efficiency.

There's a bit of a learning curve to this apparatus. You'll need to start out slow and remember not to turn to the side and breathe. But the steady focus you get while using it allows complete concentration on body position, arm rotation and kick efficiency. The coaches at Mesa Aquatics Club call it the single most effective piece of equipment a swimmer can own. And for less than $40 retail, that's a pretty great deal.

Calgon, Take Me Away

2011-12-13T20:06:00.000-08:00

Take heed all you candy cane lovers, there's more to peppermint than just Christmas treats and breath mints.

Recently I was introduced to peppermint oil. My first encounter was at yoga, where the instructor lightly misted her students with peppermint water while we were in savasanah. It was delightful and added a nice fresh mist to the stinky yoga participants. I had such a complete love for this spray that I had to know more -- why was that mist so refreshing and why did my body seem to crave it?

Lucky I have a friend in the biz. And she happens to be family. Joni Lang is a cousin and also a rep for doTerra Essential Oils . Joni and I had a little sit down and I ordered a few oils of my own just to keep them handy around mi casa.

So last night, feeling all achy and tired, I tapped a few drops of peppermint oil into my hot bath. And, oh-me-oh-mi, my bathtub instantly transformed into a luxurious stay-cation in the fountain of perfection. The oils soothed my aching joints and the aroma opened my airways and filled my lungs with heavenly goodness.

I don't know too much about essential oils. But I do think they have healing properties and health benefits. I'm looking into them. (I've heard lavender oil rubbed onto the feet is a peaceful sleep remedy.)

Stay tuned. I've still got lemon to try. And if you don't want to wait around for me, contact Joni for all your doTerra Essential Oil questions and advice.

And if you DO know more about all these magical elixirs, leave a comment and school me. I would love to know more.

"I AM a Runner"

2011-12-11T16:51:00.000-08:00

Sacha joined Gorilla Multisport just three months ago. She ran her first 10k this Thanksgiving. And she will be running her first half marathon in January at the PF Chang's race. I was so proud when she crossed the finish line at the Turkey Trot. This is what makes coaching so worthwhile.

This was the first year I have participated in the Turkey Trot. I would have probably considered it in the past as an event I would participate in with friends and family but would most likely have walked most of the way. This time I ran, because I could, which made it much more fun.

I asked a friend of mine, Kristi, to join me and she did. We had a great time struggling to find a bathroom to use before the race... NOT! The lines were incredibly long and so as most others were doing, we found a bush and went.

During the race, the crowds all seemed to stay together so it was pretty hard to pass at times, but we figured it out. I made it in under one hour and four minutes which is so far the fastest I have ran. I could not have imagined running the entire six miles before. If you would have asked me a year ago if I could do it... my response would have been "No, I am not a runner."

But what exactly makes a runner? If you ask me it takes dedication and commitment, for me almost to the point of obsession. You are a runner if you are willing to, and want to, run rain or shine, hot or cold, tired or not, pain or not -- no excuses . I have been running since the middle of September without any excuses stopping me. I have taken a vacation and ran. I have worked over 40 hrs during the week and ran. I have been sick and ran and I have ran during the busy holidays.

If I can do it, anyone can!

Spicing Up The Treadmill Run

2011-12-08T12:30:00.000-08:00

It's inevitable that as the weather gets colder, the treadmill seems a little more friendly. But if you can't stand the sight of that big machine of pain, try these simple workouts, courtesy of David Schipper of Men's Health magazine.

You may not know it, but every treadmill comes factory equipped with a "faster results" button. Push it and you'll burn more fat, build stronger legs, and boost your fitness level to an all-time high—without adding a second to your workout. There's just one problem: This magical interface is labeled "incline" on the control panel. And that means hardly anyone touches it.

It's easy to understand why: Running on a grade is harder, even though your pace is slower than on a flat surface. But that extra effort is the driving force of a more efficient workout. Researchers at the University of Georgia found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground. And if you're not dialing up the incline, you're practically running downhill: English scientists determined that a 1 percent treadmill elevation is needed just to replicate the energy requirements of running on an outdoor track.

Of course, that hill up the road can accomplish the same thing. Feel free to attack it—just follow our advice. Hills deliver an exhilarating workout and great results for racers, from a PR in your weekend 5K to Meb Keflezighi's silver medal in the Athens Olympic Marathon, which came after he added extra hill work to his training. Either way, moving your workout to higher ground yields greater dividends from the same time investment.

Because you can control the degree of incline, treadmills provide an added benefit beyond protection from the elements. "Exercising on a machine allows you to structure hill work that is very specific to your goals and level of fitness," says Rick Morris, author of Treadmill Training for Runners. Ramp up your workout and tap the full potential of your treadmill with our guide to indoor hill training—it's as easy as pushing a button.

The Workouts
Choose the workout that best fits your goals, or rotate workouts. Varying your approach each session is a great way to reap the benefits of each type of training while banishing boredom. Before each workout, warm up for 5 to 10 minutes by walking or jogging at an easy pace.

The Gut Buster Your goal: Fat loss
Carrying extra pounds makes running harder and increases your risk of overuse injuries, particularly to the knees. But a study in Medicine & Science in Sports & Exercise found that an uphill grade of just 3 degrees reduces leg shock by 24 percent. That's why this workout from Men's Health contributing editor Michael Mejia, C.S.C.S., intensifies by incline, not speed. "It not only eases the stress on your knees, but also increases the involvement of your hips and hamstrings, which quickly elevates heart rate and calorie burn," says Mejia. Warm up, then increase the belt speed to 4 mph for 3 minutes. That's enough for a fast walk. (Most people don't need to break into a run on a flat surface until at least 4.5 mph.) Maintain that speed for the duration of the workout and simply adjust the incline according to the chart below. You'll notice that the session grows more difficult as you pro-gress, so be prepared to push harder as you go. If it's too hard: Lower the grade to 0 percent for each 2-minute segment, while keeping the 1-minute intervals as shown in the chart.

Time	Grade
1 min	2%
2 min	0%
1 min	4%
2 min	2%
1 min	6%
2 min	4%
1 min	8%
2 min	6

If it's too easy: Set your speed to 4.5 mph for the duration, or simply continue the wavelike progression as long as possible. (So your next step would be a 10 percent grade for 1 minute, followed by an 8 percent grade for 2 minutes.)

The Champion Builder
Your goal: Maximum endurance
Swedish researchers found that marathoners who ran hills for 12 weeks improved their running economy by 3 percent. This translates to a 2-minute reduction in your 10-mile time and 6 minutes off a marathon— without exerting any more effort in the race. To put that in perspective, consider that 6 minutes was the difference between a medal and 26th place in the 2004 Olympic Marathon. For you, it might mean breaking 4 hours in your first marathon or setting a personal best in your next 10K.
"This workout features steep, gradual, and rolling hills, bringing all the aspects of hill training into one session," says Morris. You'll be able to recover energy on the short hills in order to charge the long climbs. Set the treadmill to a speed that's about 90 seconds slower than your normal mile pace. So if you usually run 8-minute miles (7.5 mph), set the treadmill to 6.3 mph, the speed equivalent of a 9-minute mile. Then change the incline of the treadmill at the indicated mile marker.

Mile marker	Elevation
0 to 1	1%
1 to 2	2%
2 to 2.5	5%
2.5 to 3	2%
3 to 3.5	8%
3.5 to 4	2%
4 to 4.5	5%
4.5 to 5	2%

If it's too hard: Stop when you've had enough, and progress by trying to run 10 seconds longer in your next workout.
If it's too easy: Repeat as many segments as you can, starting at the first mile marker.

The Mountain Challenge
Your goal: Sports conditioning
Over the years, professional athletes have used hill training to prepare. And no venue is better known than "the Hill"—a steep 5-mile trail in San Carlos, California's Edgewood Park. It was the site of the legendary off-season training program of former San Francisco 49er and Oakland Raider Jerry Rice for more than 20 years. The rigors of the perpetual ascent simultaneously improve physical conditioning and mental toughness, the X factor of athletic performance. Use this mountain workout from Morris and you can train there, too—even if you live in Wichita.

After your warmup, raise the treadmill grade to 5 to 8 percent (lower for beginners, higher if you're a seasoned vet). Then set the speed to a pace that's about 3 minutes slower than your best mile time.
So if you can run a mile in seven minutes (8.5 mph), you'll set the speed to the equivalent of a 10-minute mile pace, which is 6 mph. Run at that speed and grade for as long as you can maintain conversation in short spurts (three or four words at time). Once you're breathing too hard to talk, shut it down and record your distance.
You should strive to run a little farther—even if it's just 1/10 of a mile—each time you repeat the workout. One to two miles is good for starters; make it to 5 and you're ready for the hall of fame.

Keeping Up The Motivation

2011-12-06T07:19:00.000-08:00

Brrr.... it's getting mighty cold out there. And if you're anything like me, the motivation to get up and out for a run in the dark, frigid temperatures wanes in favor of the toasty warm comforter and soft sheets that hug your body in your bed.

What gets you up and out in the morning? I'd love to know.

As for me, I really enjoy visual motivation. And the Runner's World calendar helps keep me excited about running, even as the weather does not.

The RW Calendar is an optional purchase to all Runner's World subscribers. I have ordered the calendar every year because I love it. It's a great visual reminder to keep on running in all kinds of places and it all kinds of weather. The calendar has beautifully inpiring photos of fabulous running routes around the world. The biggest and best marathons are marked in the date boxes. And on the sidelines, the RW editors pack in tidbits of advice and inspiration to improve running performance, stay injury free and dedicate your days to this fabulous sport. The back page of the calendar has a pace chart, so you can predict your next marathon time or plan your strategy to set a new PR.

You can order the calendar separate from the Runner's World magazine. But if you have a runner on your Christmas list, or want to become one yourself, I suggest a RW subscription AND the calendar to start the year off on the right runner's foot! Go ahead and pick your races and plan your year. A race on the calendar is one of the BEST ways to Just Keep Running!

I Lyke These

2011-12-03T15:57:00.000-08:00

I get a lot of jabs for the watches I wear -- and by jabs I am mean laughs behind my back for lack of fashion sense. Most of my watches are digital, have a face the size of a small computer, take my pulse rate, chart my elevation, and come with an attractive chest strap. Which is why I like to switch things up a bit -- be a little more funky and fresh.

Here's my latest find: Lyke watches at lyketime.com. Lyke is a fun alternative to the sports watches athletes wear on a daily basis. These timepieces come with one basic face, and up to 10 different wrist bands to mix, match and personalize any one's style.

Lyke watches are perfect for the older set like me, who lived and loved the Swatch watch craze of the eighties. And teenagers love them because they "go" with everything. Plus, at $60 for one watch and five different colored wristbands, they're affordable and stylish too!

Best of all for me, da da da dah! they're WATERPROOF. No more concern about jumping into the Master's pool with your "good" watch again. Leave the Cartier at home, it's Lyke time, baby.

Check out lyketime.com to see what this new craze is all about. Christmas is only twenty something days away -- and I can't think of a better gift for anyone on your list than this happy, new, fun watch!

Swim Cap Accoutrements

2011-12-01T09:33:00.000-08:00

As the final registration and medical tents were being taken down at Ironman Arizona and all the swag and paraphernalia was being jammed back into the 18 wheelers, one of the paid staff handed me three boxes of leftover goodness: inside, stacks and stacks of Ironman swim caps.

"I hate to see these get thrown into the trash" she said. "If you could find a swim club that could use them, we would be so appreciative."

So without further ado, may I present the fabulous Mesa Aquatics Club modeling some of their finest swim cap creations. Thanks for making this fun, Coach Laura. A swim cap design contest was a splendid idea.

Don't Waste Your Money

2011-11-29T13:23:00.000-08:00

.
Livestrong.com has a lot of great info on nutrition, strength training programs and basic health concerns, myths and facts. Here's one I thought was interesting:

Sports Jelly Beans

The Claim: Sports jelly beans (also called sports beans) are touted to enhancing endurance performance.

The Facts: Sports beans are not more effective than carbohydrate-based sports beverages or a carbohydrate-based sports gel [50]. However, sports beans were recently compared with raisins (Sunmaid brand), which performed equally to sports beans for enhancing endurance performance [51]. But subjects rated the raisins more pleasurable to consume. So raisins might be the better choice as they are 3-4 times cheaper, and contain more health-promoting phytonutrition.

Read more: http://www.livestrong.com/slideshow/550744-the-20-most-overrated supplements/#ixzz1f8DfflwM

Make It A Habit To Imagine

2011-11-27T19:24:00.000-08:00

rhonnadesigns
When Lee Evans trained for the 400-meter race in the 1968 Olympics, he did more than run revolution after revolution around the track with the stopwatch ticking. He also spent many hours quietly visualizing the race as he would perform from beginning to end. He imagined every stride he would take, one after another. As he did, his actual running form gradually improved, and so did his times. In Mexico City, he not only won a gold medal, but he set both an Olympic and a world record (43.8 seconds) that lasted twenty-three years before it was finally broken.

What are you imagining? How will you accomplish it?

-- The Mental Edge, by Kenneth Baum

Sometimes It's All About Dessert

2011-11-26T10:54:00.000-08:00

photocredit

2011-11-23T16:34:00.000-08:00

"If you light a lamp for somebody else it will also brighten your path."

--Buddha

Maybe your next race doesn't have to be about your personal best or improving your time. Maybe your next run can be with your sister, or daughter, or grandchild. Perhaps you can run with someone slower than you to talk them through the hard parts. And cross the line with someone you love. Because maybe, this one can be about somebody else.

Wait Training

2011-11-21T19:50:00.000-08:00

picturedepot.com

Runners who over train and become subject to overuse injuries as a result of thinking that more training is better and will help one meet goals more rapidly. The problem can manifest as either a serious of recurring overuse injuries or chronic fatigue syndrome, affecting the entire system. The bottom line is that with chronic injuries due to over training, you will never achieve sufficient training loads to produce prolong improvement.

Therefore, the journey of mastery asks that you enter into a new time zone in which you slow down to go faster. Running creates numerous opportunities for you to slow down, develop, and practice the virtue of patience. We recommend that you develop strength in this area through wait training: notice the natural flow of events and then act accordingly. This requires constant vigilance as you monitor your progress with regard to levels of energy, fatigue, soreness, staleness, slumps, plateaus, spurts, enthusiasm, and burnout. Too much too soon, that familiar hurry-up sickness, invariably leads to injury or illness -- nature’s way of telling you to slow down, reevaluate and take a break. Learn to read your body, and initiate small adjustments in your training to avoid excess overload and injury.

Don’t think of mastery as the capacity to endure, but as an act of perseverance. See it, instead as the willingness to be at peace and give yourself time to develop as an athlete without placing limits on how long it will take to reach mastery.

Think for a moment about the race between the tortoise and the hare. Through the inner qualities of consistent, deliberate, steady, slow movement, the tortoise arrived sooner than the quicker yet spastic, inconsistent and fatigued hare. Haste does, indeed, make waste. And remember, if your running life is a good one, a life of mastery, most of it will be spent on a plateau.

Running Within by Jerry Lynch and Warren Scott

DISCOUNT CODE

2011-11-20T08:16:00.000-08:00

Happy Thanksgiving this week. And as a little gift to you, here is a discount code for $10 off the inaugural Phoenix Half Marathon, which will take place March 3, 2012.

Code: phx10

2011-11-16T15:34:00.000-08:00

rhonnadesigns.blogspot.com

Why Fitness Is Essential For Kids...And The Brain

2011-11-16T15:31:00.000-08:00

The fascinating correlation between fitness and the brain continues to amaze me. The book Spark has solid proof that physical exercise not only improves the body, it improves brain function and activity. Here's what I've learned from just the first chapter:

On the outskirts of Chicago, Naperville Central High school and its faculty have adapted a fitness-based approach at their school. While only 6 percent of the U.S. high schools offer a daily physical education class, P.E. is required at this school and in fact, Illinois is the only state that requires daily phys ed.

As this school has come under a microscope for its practices, Naperville students have excelled. Some 30 percent of the U.S. schoolchildren are overweight -- six times more than in 1980 - and another 30 percent are on the cusp. In Naperville's district, an astonishing 97 percent of freshmen (in 2001 and 2002) were at a healthy weight according to body mass index guidelines. These same students scored consistenly higher on test scores than their unfit friends. There is no doubt fitness and brain use go hand in hand.

And, the kids at Naperville have taken what they were taught in high school and continue to use these skills in their lives today. One student, Jessie, went on to college and pushed herself academically as well as physically. During her freshman year at Embry-Riddle, whenever anything stressful would come up, she and her roommate would run laps on the stairs in her dorms. "These days, every hour is sucked up with something," she says. "Every time I know that a whole bunch of tests are coming up - when I'm really stressed out - I think, OK, you know how to handle this. It's definitely a relief to know that I have something to fall back on. If I didn't have that, I'd probably just go eat or something. But I know that exercise will spike up my brain activity, and so I think, Just go do it. I wouldn't know that if it weren't for my gym class."

Stay tuned for more Spark. I am loving this book....

Are You A Suburban Or a Prius?

2011-11-15T11:07:00.000-08:00

Loved this post from therunningfront.com on how to run a marathon versus a 10k. How's day two of your challenge coming, by the way?

As you enter the week prior to the race here are a few visualizations to help you set your plan. Running your bestmarathon is part art, science, guts, faith in what you can do, and a little luck. Running your best 10k is mostly about fitness. The best analogy I can think of is this: if you have trained your body properly with the right mix of aerobic level training and some up tempo stuff in recent weeks, you have built your efficient hybrid engine ready to race the marathon. Many of you have driven in a Prius and watch the subtle shifts between gas and electric on the screen. You do not perceive these shifts. Your engine runs on gas, electric, or a mix- depending on the effort.

You are starting the race with one gallon in the tank- assuming you have eaten a nice meal the night before with a breakfast top off.

If you are in all gas mode, your engine will run about 1.5 hours at a strong pace….then you are out of gas.
If you are mostly electric you can run all day, but maybe maybe not so quickly.
If you are using the proper mix you will go quick and efficient for duration of your event, and you can even do some topping off along the way.
The glucose utilizing pathway is the gas. This is your stored glycogen and blood glucose (pasta meal and breakfast) – easy to access for ready energy. The fat utilizing pathway is the electric. In marathons you must be in hybrid until the last few miles. Hybrid is where your energy is coming from both sources.

Many runners are in great “10k shape” (an all gas event), then run their marathon in the gas mode- and usually crash. Glycogen sparing strategy need not apply in races of less than an hour as long as you had a good pre-event meal to fill the tank. In marathons and ultras- top end fitness matters little and can only be applied very near the finish. Glucose gives 36 ATP per molecule, fat 460 ATP per molecule. You must tap into the fat burning tank. Now you know how a bird can migrate 7000 miles without an energy bar.

So how do you know you are running in your best hybrid mode?

This is difficult because the sense is not as profound as aerobic/anaerobic. A slight increase from your optimal pace will switch you from hybrid to all gas without you realizing it, and the effects are felt miles later. Charging up hills early will tap your gas quickly. If you want to speed up early…don’t. Relax and maintain effort, not speed.

You must rehearse a bit in training. I focus on relaxation and breathing. If I’m breathing one cycle to 5 steps, then I’m hybrid. If I’m breathing faster I’m using mostly glucose as fuel. Belly breathe- allow lower belly to blow up like a beach ball on inhalation and pull your belly button back to your spine on exhalation. Then you will fill the lower lung areas where oxygen exchange occurs. Notice the breathing efforts of those around you and many are rapid breathing- they tend to suffer somewhere past half way. Rehearse complete relaxation from the top down- eyes, jaw, shoulders, allow your legs to relax and extend behind you, relax and soften your knees and ankles. Find you own cue for this. If you use the Heart Rate Monitor in training strongly consider one during the event.

In a marathon, the last 3-4 miles you will be all gas to maintain the same speed as fatigue sets in. The breathing is usually on a 3 to 4 steps per breath cycle- that is OK. Still stay relaxed and use the cues that you have rehearsed to keep your form. Your heart rate is higher now. Speed up only when you can “smell the barn”, maybe after 20 miles.

Land softly, especially on the early downhills. I run with a forefoot/midfoot landing harnessing elastic recoil. Focus on posture and hip extension. Use a slight forward lean from the ankles. I’m never sore after marathons now and feel I can keep doing them until I enter the retirement home. I won the Air Force Marathon in 2:38 four weeks ago and feel fine now for another effort. With good form it is “No pain…thank you”.

Your shoes matter too. I will be running in the zero-drop Newton MV2, which I wore with comfort and success at the Air force Marathon. Not that you are going to change your shoes in the next day based on my advice, but make strong consideration to not running in minimalist racing flats, unless you have trained substantially in them and adapted to a natural barefoot style gait. I advocate gradually adapting all of your training in the more minimal and level shoes. If you relax your lower legs and load the springy tendons in your feet and Achilles, then these shoes with no heel elevation put you in perfect position to allow natural elastic recoil of plantar fascia, Achilles, calf muscles, and hip flexors.

New research and runner’s experience is now making the case for running with a more efficient stride and questions modern running footwear. The evolving world of modern sports medicine is going back to the future too and rediscovering what evolution has taught us.

Now a few extra ways to get from start to finish quicker on the same gallon.

If you can add a little gas along the way then you can go more into gas mode. This works a little at best. If running too fast you shunt all blood to working muscles and nothing digests. If you are in hybrid the early going you can continually add fuel- the key is not only the correct fuel, but the right pace. An energy gel every 25 minutes is easy to digest and tops off the tank. Carry them with you at the start. The weight is nothing compared to the benefit you will get. If you do the gels then you can drink water instead of the energy drinks which are often less predictable on the run. Marine Corps has a gel station at Mile 9, 13, and 23. Carry 2 gels at the start (one every 3-4 miles or so) and top-off along the way.
Maintain effort on uphill. Your pace will slow. You can easily use all your gas here if your effort increases. Shorten your stride, relax, and use your arms. Then allow gravity to take you down. The first hills in Arlington and Georgetown can feel “easy” but if run too hard can drain your gas quickly; so go easy up them.

If it is windy get behind a group. This can save lots of physical and mental energy.

If you are having a “bad patch” – try to refocus on relaxing, fuel a bit (sometimes a blood glucose drop triggers the sense of doom), and have faith in your training and race plan. Another nice trick is when you hit mile 21 it is not 5 miles to go, it is 4 and change. Mile 22 is 3 and change to go. Just run to the next mile marker and count them down one by one. Smile and enjoy the party in Crystal City. This gives you some mental refreshment after crossing the lonely bridge from 20-22 miles.
Do not over drink water. This can lead to a dangerous condition called hypontremia and severe electrolyte imbalance.

The Twenty One Day Challenge

2011-11-14T19:10:00.000-08:00

My sweet friend Rhonna over at rhonnadesigns.com issues a 21 day challenge every year to help make a new habit or break an old one. Here is her blog post and now I'm extending her challenge to you and doing it myself!

Remember:
1. Pick ONE habit to make or break.
It can be a physical, emotional, spiritual, mental goal...something that YOU feel you want to improve in your life.
**I chose to focus on core exercises everyday. I've got the running down, but I always forget the core for some reason. And when I DO exercise it daily, my other ailments seem to be better. A strong core= a happy Rhonna.

2. Pick a way to document it. You can scrapbook it. art journal it. photograph it. write it down in a notebook. whatever will help to solidify this new habit. for YOU. tailor it to YOU.
**In past rounds, I did art journals, and I loved it!!!! But, right now, I've got lots on my plate & sadly, it's not realistic. But, I CAN be creative AND document with my phone..so, this is my 'LITE' version. I will be taking pictures on my phone & adding the quotes for my creativity exercises. All on my phone. love that.

3. Commit to it for 21 days straight. This is when the success comes in. It takes 21 days or 3 weeks for your body, muscles, brain to all come together & make or break this habit.
It can be done.
**I've done round after round & not only do I feel better about myself, gain more confidence, see the changes I want to see, but I get more creative!!!! seriously...it works hand in hand with the 100 Creativity Exercises...I LOVE it!

I'm committed. Are you?

Welcome new-comers, & welcome old-timers....let's do this!

ERG And The Unfortunate Incident of the Volunteer

2011-11-12T20:16:00.000-08:00

My running career did not actually begin with me running. I started out as a water girl -- handing those paper cups to runners clear back in the early 1970s. My father, Herm, ran the local chapter of the Parks and Recreation. He organized everything from dodge ball tournaments to softball round robins. If you participated in any team or individual sport in the City of Mesa, you knew my dad. And following the trickle down effect, the Funk kids were first in line to volunteer at the charity races and events around town.

I can't remember which race we first had to hand out those cups -- maybe it was the annual Turkey Trot. But what I do remember, were the thousands of (mostly men) and women who charged past us in their Dolphin shorts and singlet tees with their arms outstretched in need of refreshment. Our system was simple: hole 'em high, hands near the bottom, and let the runners grab the drinks easily and be on their way.

Back in the day there was a VERY new drink trying to break into the runner's market called ERG. ( I had to google it just to make sure my memory served me correctly.) ERG was a lesser-known electrolyte replacement drink similar to Gatorade, but without the commercialism-- or taste. ERG was nasty. Even as a kid I couldn't swig down the sour stuff. But it was that very drink that we had to hand to the runners as they passed our tables one year.

"ERG at this table! Water straight ahead!" we yelled. But without fail, some unknowing runners would take the cup from our hands, chug down a gulp of the pee pee drink, and throw it down in disgust. "I wanted WATER!" they would yell to my brother and I as they ran past us. "Why did you give me THAT?!"

Vivid, vivid memories (or nightmares?) I have of panicking and stressing over those mishandled cups of ERG. I had given the wrong drink to the wrong runner and they were MEAN about it. There's nothing worse than being yelled at by a stranger for doing what you thought was a good deed.

So why do I share this little tidbit from my childhood? Well, it all comes down to thanking the volunteers. Local running races, no matter what the size, could never come to pass without volunteers. As the Ironman Arizona registration captain, I have an unpaid staff of almost 200 just to check in the 3,100 athletes that require race-day wrist bands and number packets. In fact, Iroman AZ has nearly 4,000 volunteers that help with the event. That's more volunteers than racers.

And most of these people spend hours of their time serving strangers, without a single thank you from any athlete.

If you're a racer, an athlete, a novice, or a pro, make sure you take the time to smile or say thanks to one of those kind souls at your next race. Give a high five to a supporter, hug a course pointer or a wet suit peeler, yell a big "thank you" to one of those aid station managers.

"Tis, after all, the thanksgiving season.

And there will be one less child scarred for life whenever she hears the word ERG!

TricksToEatLess

2011-11-10T18:23:00.000-08:00

In the above video, it is shown how the size of the bowl, plate, or spoon that you use can significantly influence how much food and how many calories you consume. In the study Ice cream illusions: bowls, spoons, and self-served portion sizes, 85 nutrition experts at an ice cream social were randomly given either a smaller (17 oz) or a larger (34 oz) bowl and either a smaller (2 oz) or larger (3 oz) ice cream scoop. After serving themselves, they completed a brief survey as their ice cream was weighed. The researchers found that when nutrition experts were given a larger bowl, they served themselves 31% more without being aware of it. In addition, their servings increased by over 14% when they were given a larger serving spoon.

In a study from the University of Pennsylvania, psychologists conducted an experiment in an upscale apartment building in which they left out a bowl of chocolate candies with a small scoop. The next day they refilled the bowl with M&M's, but left out a much larger scoop. When the scoop size was increased, people took 66 percent more M&M's!

The conclusion: use smaller plates, bowls and utensils, even if somebody laughs at you for eating your soup with a teaspoon.

Off Season Success

2011-11-09T10:19:00.000-08:00

There's a great article in this month's TRIATHLETE magazine that clarifies some specific off-season rules. I'm going to incorporate these into my own client's training plans. Here a list of what the coaches from the magazine Shaw recommend:

1. Do not run a marathon in January. Doing a long-distance event during your prime recovery time is a sure-fire way to wind up injured or burned out.

2. Focus on short, intense workouts. Do short runs and bikes that will boost your lactate threshold and power output.

3. Gain Weight (on purpose). By training at a heavier weight, you're teaching your body to recruit more motor neurons and muscle fibers, like of like recruiting more people to work on the assembly line. When you lose that weight, you don't need as much oxygen and can get more miles to the gallon.

4. Swim. A lot. The best time to crank up the swim is in the months when it's not great for cycling.

5. Hit the gym - but not for the elliptical. Weight lifting can help improve running and cycling economy. You've spent the season breaking down your house, now you have to repair it.

Trottin' Time

2011-11-05T14:50:00.000-07:00

With T minus two weeks until Turkey day, it's time to start thinking about all the festivities that come along with this great family weekend -- including running in your local Turkey Trot 10k!

In my little corner of the world, The Turkey Trot has been just as much a part of our Thanksgiving Day as stuffing and pumpkin pie. The Mesa event has been hosted by the Sertoma Club for 42 years. It's a pretty low key event that starts and ends at the local Red Mountain Park. And with a nine a.m. start, there's no excuse to NOT participate. Throw the turkey in the oven and grab your running shoes and start banking those fat burning calories. You'll be glad you did!

I like these three strategies for performing your best in your next 10K. Thank you Runner's World.

-- Schedule a Tune Up: Run a 5K two weeks (that would mean this next week) before your 10K. Then decrease training intensity and taper three to four days prior to the 10K . Recover with two days of rest or cross training or until any soreness subsides. --Ryan Shay

-- Do Speedwork: Perform fartleks (brief periods of faster running) - run fast for one to three minutes, then go easy for about half the time you spent running hard. Fartleks improve your running efficiency.

-- Learn Goal Pace: Run each mile 15 seconds faster until you're running the final mile at the past you're aiming for in your target event. This will help teach your body and mind what your goal speed feels like.

-- Finish Fast: Cover three-quarters of the race at a pace that's 45 second per mile slower than you'll run on your big day. In the final quarter, pick it up until you're running slightly faster than goal pace.

You Sneaky Mom!

2011-11-04T17:49:00.000-07:00

Just Keep Swimming, Literally

2011-11-03T08:32:00.000-07:00

Some of us have small dreams, run a 5k, start a walking program. Others dream a little bigger. My friend Kent is one of THOSE guys. He recently swam from Catalina Island to Long Beach, California, a grueling 21-mile swim through the rough waters of the Pacific Ocean.

To become an official member of this exclusive club, you must swim continuously, without holding onto a boat for support, and without wearing a wetsuit. You are allowed pace swimmers and a GPS guided boat for navigation. Unfortunately, some of Kent's pace swimmers got sick on the boat ride and had to bow out of their duties. According to the Catalina Facebook page, Kent Nicholas, of Mesa Arizona, made the Catalina Channel look relatively simple. Smooth and strong swimming all night long, despite getting seasick on the boat ride out to the island, got him across in 10 hours 46 minutes. When he arrived in Palos Verdes (Friday Sept 9th), his parents, sister, and two young children were at the beach to greet him. His wife was part of the support team on the boat, featuring 2 kayakers and 4 companion swimmers.

Kent, before THE SWIM!

Here's Kent's modest account of his adventure:

My mom would challenge me to swim around sailboats moored in Mission Bay. It was scary. What monsters lurked below the bow of a sailboat or buoy? As I got older, swimming from Catalina Island to shore was something I wanted to do.

After training for months, I was all in with a support crew of six people. We started in the pitch dark from the island. I was sea sick on the way out. Minutes after entering the cold dark water, I could hear sounds that I never anticipated. I was keenly aware of my surroundings. I could see nothing except the glow stick of my pace swimmer.

I was told at one point that three of my crew members could no longer swim due to illness. I planned to swim the next two hours alone. Then three dolphin appeared. I could hear them. It was a friendly sound. I could see them. They swam below and in front of me. It was a wordless but meaningful and reassuring exchange. Things were alright. I finished and I was thankful.

Wow! Congratulations, Kent!

Ann And The Rest Of Us

2011-11-02T13:19:00.000-07:00

Late posting photo of the hikers. Ann, in front, is my new inspiration.

Ann's Secret Spark

2011-11-01T08:04:00.000-07:00

Yesterday I hiked Camelback mountain with a group of five friends. The terrain was steep and rocky. The trails were crowded, and the views were spectacular.

But perhaps the best part of the day was hiking along side 73-year-old Ann. Ann told us to "Go on ahead! I'll be right behind you, just going at my own pace." And indeed she was. About five minutes after we had reached the summit of Camelback, Ann came striding up to us with a smile on her face, just barely breaking a sweat. She had tackled the cliffs and the climbing and the aerobic workout as if it were a walk in the park. And I wanted to know her secret.

Ann has been hiking Camelback for over 30 years. Hiking the mountain has been part of her exercise regime that keeps her fit, alert, spunky and ageless. She hikes the trails at least three times a week when the weather is nice, and usually starts from the more challenging Echo Canyon trailhead. Since she's been around so long she has seen the trails fall into disrepair over the years. "But no one would probably realize that except for me," she says.

As we continued to chat, Ann stressed the important of aerobic exercise. She had just read the book called SPARK. (I ordered mine from Amazon on my ride home.) According to this book, she said, there is scientific evidence that aerobic exercise will stimulate and benefit your mind and brain.

"I could go do crossword puzzles to improve my memory, she said, "but exercise actually helps grow new cells in the brain!"

According to John Ratey, author of Spark, adding exercise to your lifestyle sparks your brain function to improve learning on three levels: First, it optimizes your mind-set to improve alertness, attention, mood, and motivation; Second, it prepares and encourages nerve cells to bind to one another, which is the cellular basis for logging in new information; and Third, it spurs the development of new nerve cells from stem cells in the hippocampus.

No wonder Ann looked so great!

I'm off to keep that spark going inside myself, so I can look and feel like Ann in 30 years. Now I'm off for a run!

Uh hmmm

2011-10-30T17:15:00.000-07:00

Nike: Run Forward

2011-10-27T11:41:00.000-07:00

Becoming

2011-10-26T07:58:00.000-07:00

If you draw a timeline of your life -- from birth to, say, 85 years old -- a dot at age 45 is only halfway down the journey. There's a lot of life still to live. A lot of things to start and a lot of things to finish on the second half of that timeline. A lot of time to... BECOME.

Which is why I love this:

My dear friend Liz Eaton** designed this bracelet. She found the quote on my blog a few days ago and whipped this up for me in her spare time. (With three kids under four her time is, indeed, precious).

I like that this bracelet reminds me to try every day to become a better person. I like that it reminds me to to try harder and make time for the things I think are important in life.

So what is it that you want to become? It's never too late. A one-hundred-year-old man just finished a marathon in India. My father became a competitive cyclist at at 70. Diana Nyad attempted to swim from Cuba to Florida. She was 62.

It's time to seize the day, friends. It's time to take the first step. Decide today what YOU you want to be. 'Cause there is a lot of life to live. And excuses just aren't gonna fly with me.

Ready. Set. Go!

**Liz is a professional jewelry designer with a degree in metal arts. Check out her etsy shop here and browse through her amazing collection. And if you have a mantra of your own, let her know. She does custom stuff as well.

Fall In Love

2011-10-24T07:57:00.000-07:00

Fall has hit it's peak in the Utah mountains last week. The trees were on fire and the Aspen leaves covered the ground with their golden petals. From a distance the mountains looked as if they were covered in a wooly orange and brown blanket. But inside the trees, the trails were thick with golden sunlight and soft with cushions of leaves. I felt like Dorothy following the path of the yellow brick road....

Can't stop smiling on the Mid Mountain Trail

Abandoned Mine

Breaking through the dense trails to spectacular views

Spiro Mine Trail -- There are mines throughout the mountains in Park City

Alpine Loop

R2R(2R) In Review

2011-10-17T15:34:00.000-07:00

If a picture's worth a thousand words, let me sum up my experience this weekend with this:

I mean, really. Take a minute.

This shot is a view of the starting point for our Rim to Rim hike last weekend. The Bright Angel Trailhead weaves its way from the South Rim, (think high desert, touristy and spectacular views), down the canyon, past campgrounds, the mighty Colorado River, and Phantom Ranch, and up to the North Rim, with majestic pines, aspens and oaks. It's 24 miles from one starting point to the other, and there are just as many ways to hike this amazing trail.

Our adventure was a culmination of planning and preparation by a friend in Utah, who had organized a posse of 20. Some were hiking from North to South on Friday only to turn around and hike back to the North Rim the next day. Others were starting from South and going to North on Saturday, bringing fresh legs and happy attitudes to join their weary friends. The beauty of this plan meant there were options for everyone to drive or hike depending on how they felt, as there were cars at both ends of the canyon.

To finish the hike in a respectable hour, we left at 5 a.m. with layers and headlamps. The darkness below us was dotted with tiny moving lights of other hikers who had left even earlier than us. And so it began. Down, down, down, we went. By first light, we hit Indian Gardens campground where campers were just waking. We then pushed further along until we hit the expansive and mighty Colorado River. The water was churning and frothing a river of chocolate, reminding us of the power that this river possessed.

We crossed the canyon on the first of several suspension bridges that spanned the mighty water. And as the trail bottomed out, we picked up our pace to a run, taking advantage of the flatter terrain. About 10 miles into our journey we reached Phantom Ranch. Here is where North hikers cross paths with South hikers for a sit, a stretch, a bite to eat, or a glass of "Lemmy" lemonade (delicious). There were many groups and individuals passing through, including a group wearing R2R TonyFest 2011 t-shirts. Had we miss Tony Robbins along our journey? A quick foot dip into the icy off stream and we were off.

A few more miles of slightly uphill terrain led us to Cottonwood rest area, or the last of our low-heart-rate miles. From here on out it would be uphill climbing for the next several hours. And here is where we learned a few things about hiking R2R.

Hiking Poles: Yes! We all agreed that the poles helped engage the arms for momentum and took pressure off the knees. Unless you are going to run more than you walk in the canyon, poles are worth it.

GPS: Unnecessary. My 310XT lost satellite frequently when I was in the depths of the canyon, giving me the wrong mileage while I was on the trail. When I was actually at mile 18, my Garmin was reading 22, which put a mental funk in my spirits. I kept thinking we were close to being done and it WAS NOT SO. *At this point is it mentally taxing to ask those coming the other way how far it was to the top. Nobody has any accurate gauge and it only messes with your mind when people give you the wrong information.

Camelback or Hand Held Water Bottles: Both. Our group had all levels of participants. The fast and the furious took only gels in their pockets and water bottles in each hand. One bottle was for liquids and was refilled at water stations along the way. The other was filled with pre-measured amounts of Perpetuem sports drink to add to the other bottle as necessary. This strategy worked for most of the hike until the last stretch of the climb, where one fellow hiker ran out of water and had to be saved by his friend who was wearing a Camelback. And as for Camelbacks, we agreed that the best hydration systems were the ones that had mesh pockets on the front of the pack, where bars and nutrition were easily accessible. It was a pain to take off your pack every time you needed something to eat.

Nutrition: Our group used only sports bars, gels, blocks and drinks to get us through the day. We did not stop for sandwiches or food at Phantom Ranch. This seemed to work well, though I would advise taking extra gels for the uphill section of the hike as this was a quick and easy way to ingest calories. AND, more than one of us smelled the citrus scent of a hiker who had stopped along the way to peel and eat an orange. Believe me when I say that biting into an orange has never sounded so sweet. I will be packing fruit next time I go.

Run vs. Hike: Both. It was fun to speed our way through the canyon. And it was nice to finish the hike in the mid-afternoon, leaving time to shower and have a hearty dinner at the Jacob's Lake Inn that night. But on the flip-side, it would be very fun to mosey -- take your time, breathe in the canyon air, spend the night at a campground or at Phantom Ranch. I would suggest making your first attempt at R2R with an experienced hiker. Our friend, or King of the Canyon as we called him, was an experienced Rim To Rimmer. He gave us all the information we needed to know before we started the adventure, including nutrition and hydration requirements, packing lists, hike suggestions and routes and final meeting and hotel reservations.

Up, up, up we went. Just when you couldn't step one more foot forward, you'd turn and see another switchback and a tiny hiker way in the distance inching his way up an even higher spot on the trail. Hour after hour, the trail narrowed the and rugged scenery began change. Amid towering forest pine trees bold blasts of color awakened the senses -- red, orange and yellow oak trees splashed across the mountainsides. Aspens and evergreens clung to the edges of last mile of the trail. What an extreme change from the high desert sagebrush on the South Rim to the cool temperatures and pines of the North.

Around the last bend, our friends greeted each other with high fives and shouts of joy. We had conquered the canyon -- some of us twice. And walking like a cripple the following day was worth every ounce of energy it took to make it out of that spectacularly grand canyon. There's a reason it's been named one of the Seven Natural Wonders of the World. This place is special. It has a deeply spiritual and peaceful atmosphere around it. It challenges the human spirit and leaves us wanting more. This is not a one-and-done hike. We will return and conquer you again.

But for today, I'm just gonna try and make it down the stairs in my house.

Our trusy leader Brandon, aka King of the Canyon

The beginning

Regroup and refuel

Never ending uphill

And... no photos at the end. My arms were too tired to hold up a camera. Imagine many happy hikers with sweat on their brows and smiles on their faces, ready for a hot shower a hot meal and hot slice of Jacob's Lake apple pie.

A New Look

2011-10-16T15:21:00.000-07:00

So how do you like the new look of Lorie's Dream Big? What's your vote, ya-way or no-way? I'm liking it and have to thank the very talented Adam Record for his artistic touch in sprucing things up for the fall season.

In other news, I just returned from the magnificent Grand Canyon, where 20 pals and I hiked rim to rim, (and some went for a third rim) this weekend. More details to come, but I'm telling you now, this hike should be on your Bucket List. It is an amazing, spiritual, spectacular, dazzing spot on the map. I will never be the same.

Stay tuned for tomorrow....

Gorilla Athletes -- Do This!

2011-10-10T09:19:00.000-07:00

Even if you're not an athlete with Gorilla Multisport, this article provides some great advice for everyone. Keep a journal or take note of what works or what doesn't in your training. Make your past work for your future. Thank you trainingpeaks.com for this article:

What Your Coach Really Wants to Know...

If you are reading this, there is a good chance you use TrainingPeaks or some other piece of software to track your workouts. You may even have a coach that is looking at the information. But let’s be honest, when you fill in all that information (or decide not to) are you being honest with yourself? And with your coach? While each coach will likely request slightly different information depending on your goals and their methodology (and they should let you know up front what they want to see), there are some basic things that you should record. If you are your own coach, this is just as important so you have information when you review your workout history.

1) Your data! If you use one of the hundred different data capturing devices on the market (HR monitor, GPS, power meter), upload the data. While summary information can be helpful, the actual data file is going to be the most useful for your coach, especially with the data analysis functionality of TrainingPeaks and software like WKO+. It should be as easy as the click of a button to get your data uploaded. If you don’t use “high-tech gadgets” you should at least be using a watch.

2) How you felt during the workout. There are many different ways to capture this (Rate of Perceived Exertion, either on a 1-10 or 6-20 scale), or you can be more creative with your choice of terms- “legs felt like they could go for hours.” Or “really struggled with the last interval - legs felt very heavy.” It’s best to avoid the overused phrase “workout was good” and the more information you can provide, the better. It’s fine to say a workout didn’t go well because you stayed up too late the night before (honesty!). Also, if you are doing intervals, rate each interval and recovery interval. This information along with any data you uploaded will help your coach see how you are responding to the training. Then they can make appropriate adjustments.

3) Your nutrition/hydration for the workout. This information will help you and/or your coach nail your nutrition and hydration plan. This information is helpful to interpret #1 and #2. If you didn’t drink anything and your power dropped off in your last interval, perhaps it was dehydration. Or they see your average speed and heart rate dropped off the last 40 minutes of a long ride but you had your last gel 90 minutes before the end of the ride. In TrainingPeaks you can track your meals along with the time of day it was consumed. If you aren’t tracking your meals that way, you can just write the information in the Post-Activity comments.

4) Any modifications you made to the workout and why. If you miss a workout, cut something short, extend it out, or change what was planned, tell your coach. And more importantly, tell them why! It can be as simple as “I was tired so I slept in,” or “one of my kids was sick so I couldn’t get to the pool.” Workouts are in a training plan for a reason, so when you deviate, your coach needs to know why. Even if you are your own coach, track this information, as it will help you realize your actual training commitment and other obligations that can interfere.

Be honest with yourself and your coach. Don’t be shy, as coaches are people too and understand that life happens. Err on the side of too much information - they’ll let you know when it’s too much. The above information will help you and your coach piece together what works and what doesn’t in your training so that you can move towards your performance goals as quickly as possible! Because that’s why you track your workouts, right?

N.O.W. Moments: How Many Have You Had?

2011-10-07T11:37:00.000-07:00

Phil Keoghan, host of
The Amazing Race

Phil Keoghan's book No Opportunity Wasted, makes you want to bungee jump and sail around the world. I love this excerpt, which is his mantra in life, as well.

What is a N.O.W. moment? Think of it as an immortal memory. Something you did that stays with you. It makes you smile when you remember it, and you tend to tell others about it years later. It was a singular experience in your life. It needn't have been a momentous accomplishment. A friend recalls discovering a golf driving range in the Caribbean that faced out toward a beautiful ocean horizon. At sunset, he got himself a tropical drink in a plastic cup and spent the next glorious half-hour sipping his drink and driving golf balls into the golden setting sun.

That's a "N.O.W. moment," and he made it happen by being alert to the possibilities. Occasionally, such moments are handed to us by fate (the birth of a child, for example). But those are relatively rare. If you want more N.O.W. moments, you must shape and create them, using ordinary moments as your clay.

So let's take stock: How many immortal moments in your life can you think of? Jot them down on a piece of paper. Take some time to think about this. Mull it over, and ask your friends and family if necessary. When you've exhausted your memory, see how many moments you have written down. And ask yourself: Am I content with the number of N.O.W. moments I've had? If you've come up with, say, 10 moments, that doesn't seem too bad -- except when you consider how many minutes you've lived in, say, the past 25 years (to be exact that would be 13,148,640 minutes). So: Ten great moments out of 13 million - are you really happy with that ratio? Don't you think you can do better?

The Phoenix Marathon!

2011-10-05T08:34:00.000-07:00

Okay runners, great ready for the premiere race in the Valley of the Sun, during the BEST time to of the year to be in Arizona -- the new, the great, the Phoenix Marathon!!!

A few months ago, I was asked to be part of a committee that was brainstorming on how to make an "I-want-to-do-that" race in Arizona. Our criteria would be such:

First: a Saturday event.

Second: a fast, downhill Boston certified course.

Third: it would be the best of the best when it came to volunteers, swag, organization and general race coolness.

Not to be forgotten, it would benefit a charity near and dear to our hearts, Arizona Brain Food.

Thanks to a very insightful and knowledgeable committee, The Phoenix Marathon was born. The race is set to debut on March 3, 2012 at 7a.m. in the beautiful desert of Usery Mountain Park. The first year will be comprised of a HALF MARATHON, a 10k and a fun run. The full marathon will be ready for runners the following year in 2013 and will, of course, be a Boston Qualifier.

Elevation Profile for full marathon

One invaluable element in organizing such a big event was to turn to the professionals who have put on some of our favorite marathons. That included hiring the creator of the awesome Utah Valley Marathon, which has seen it's numbers grow from 240 runners five years ago, to a projected 7000 runners in 2012. And he's supassed expectations as far as how spectacular this event is becoming.

For now, mark it on your race calendars. The website is www.thephoenixmarathon.com and registration is OPEN! I'll be posting more information and updates as I get them. But you don't want to miss out on this inaugural race. Start lacing up those kickers, get out and move. You've got five months to train and its time to Dream BIG!!!

Life Lesson Revisited: Look Ahead

2011-10-03T17:06:00.000-07:00

I'm really loving hot yoga. I mean really. I find it's the perfect combo of strength training, balance, stretching and getting your heart rate up there to burn some post dinner chocolate chip cookies.

But here's where I get confused. As the yogi starts speaking to her class in her deliciously soothing and magical voice, preparing the class to practice -- not perfect -- each pose, she also speaks of being PRESENT. "Forget about the yesterdays, don't worry about what's going on next, just be in the NOW," she says. Ah, that sounds so enticing, in theory.

However, I'm having issues with this "Being Present" idea. Because the next day, when I mountain bike, I've got to switch that concept around and absolutely prepare for what's next. I've got to navigate this turn to make sure I've got enough momentum to conquer that next hill. I've got to keep my chin up, eyes ahead and anticipate what's next.

Clash of the mind! Present ... planning? Well, here's MY version of what I think is right - which is why I write a blog, don't ya think?

When I went riding with practically-pro mountain biker Sally a few weeks ago, I asked her how she rolls through the tough stuff. Me, I freeze in panic when the trails become treacherous knots of sharp granite obstacles and steep uphill climbs. "How do you do it," I asked?

"Look ahead," she said. "Look through the turn. Look past the rocks and don't focus so much on the hard stuff. You will roll right over those rocks and your bike will handle things," said Sally.

And I just about doubled my riding abilities in one day. I did not have to spastically swerve away from that sharp cactus leaning in toward my thigh or stressfully stare down the deep ridges that might catch my tires as I descended the switch backs of Usery. When I saw them-- but looked past them -- my riding smoothed out and I was ... better.

The more I thought of this idea, the happier I was -- on my bike and in life. It's nice to be present. And it's helpful to let the distractions of humanity roll off your back every once in awhile. But for me, it's MORE important to plan, to look ahead, and prepare for what's next. It makes life easier. You'll be ready for those gnarly twists that kids, jobs and reality hand to all of us.

Thank you, Sally. You taught me well.

So You Think You're A Bad A?

2011-10-01T18:36:00.000-07:00

Triathletes. We think were pretty awesome. After all, we bike a bazillion miles a week, and that's after we swim one million laps in the pool. We trail run and long run and speed run and then recover run. It's all quite a spectacle of human ability.

So if you're thinking you're all that and a bag of chips, it's time to read this little book here:


Unbroken

Unbroken is the story of Louis Zamperini. His story is incredible and I thought this reviewer said it best:

From Laura Hillenbrand, the bestselling author of Seabiscuit, comes Unbroken, the inspiring true story of a man who lived through a series of catastrophes almost too incredible to be believed. In evocative, immediate descriptions, Hillenbrand unfurls the story of Louie Zamperini--a juvenile delinquent-turned-Olympic runner-turned-Army hero. During a routine search mission over the Pacific, Louie’s plane crashed into the ocean, and what happened to him over the next three years of his life is a story that will keep you glued to the pages, eagerly awaiting the next turn in the story and fearing it at the same time. You’ll cheer for the man who somehow maintained his selfhood and humanity despite the monumental degradations he suffered, and you’ll want to share this book with everyone you know. --Juliet Disparte

When I saw the book on my husband's night stand I thought I would never pick it up. I was NOT interested in another World War II story that would rehash the details of battles fought over the Pacific. But I kept hearing how GREAT this book was. And when I was told that it was about a RUNNER, I dove right in. I'm not going to give anything way, but being stranded at sea on a inflatable raft for 48 day is only part of Louie's incredible journey. Agressive sharks, fighter planes, prison camps -- I mean, how much can one guy endure?

There aren't that many books that can keep me wanting more -- wishing I could stay awake all night with toothpicks holding my eyelids up. But this one, well, it's right up there on the new favorites list. I absolutely love Zamperini. He is a true American hero. If this book doesn't make you laugh, cry and inspire you to push through your trials and pains, nothing can. And Lauren Hillenbrand is a masterful writer. Kudos to her.

Problem is, now I'm sad the story is over. I need another gripping novel that will make my heart race and keep me wanting more.

Any suggestions?

Healthy Eating Choices Quiz

2011-09-27T17:49:00.000-07:00

Rate Your Restaurant Diet

The link above is a fun way to explore your dining out habits. Which breakfast choices are better than others? Can you find the healthiest item on the fast food menu? What's your favorite movie snack, and is there a healthier alternative?

This little quiz will make you think before you eat!

To Tame The Wild Locks

2011-09-25T15:56:00.000-07:00

Swimmer hair.

Yeah, you know what I'm talking about. Dry, brittle, damaged and unmanageable hair bleached by harsh chlorine and nasty chemicals. Hair that has a mind of it's own when it comes to trying to style it. Hair that puts the f in frizz or the s in straw, and the U-G-L-Y in, well you know. Hair is just a never ending problem for swimmers.

I'm skeptical to try new products because I've never found anything that tames my mangy locks, until now. Can I get a "woot woot" for my new find at Interbike 2011? New Reflect H20 shampoo and condish, pre-swim gel and chamois cream.

I brought home samples of their four products from Vegas, skeptical. Man, was I wrong.

First off, the shampoo smells deliciously fresh with a hint of...apple possibly? One dose of the shampoo brought back some luster and shine to my hair, all the while smelling devine! The conditioner turned my hair into smooth, style-able tresses that felt soft and ultra-conditioned even after I dried it. My hair hadn't felt that good since I had a Keratin treatment several months before. And I happily noticed that the Reflect H20 products are sulfate free, making them perfectly safe to use after an expensive salon treatment like a Brazilian Blowout.

The gals at Reflect also designed a pre-swim gel that I am now faithfully using before every swim. It seals in the hair follicles so they won't absorb so much chlorine in the pool. I used to try and wet my hair before I got into the water, but this gel is so much more convenient. I love it!

And lastly, the Hoo Ha Glide chamois cream is beyond. According their website, the cream is loaded with stuff like eucalyptus, lavender, peppermint and tea tree oils. Not to give you TMI, but long hours in sweaty, chafing cycling shorts can really do a number on those girlie parts. I love the Hoo Ha Glide and endorse it 100 percent.

I was SO taken with the Reflect Sports products that I contacted the company to see how I could spread the love. They sent me samples and gave me a product code TEAM1125 for 25 percent off any of their products when you order online (helps with shipping if you can't find it locally). They also list on their website where you can find their products locally.

I honestly hope they keep making their products forever. I'm a girl with a new "do" now, thanks to Reflect H20. And my undercarriage is pretty happy, too.

Check out their website at www.reflectsports.com

Tales from A Marathon Newbie

2011-09-23T10:45:00.000-07:00

I LOVE race recaps from marathon virgins. Rhonna chose the Top of Utah Marathon as her first attempt at 26.2 I loved her honest, detailed account of her journey and asked her if I could share it here.

New Marathoner, Rhonna Farrer

It was raining the morning of the marathon. We woke up super early, got all of our stuff & kissed the kiddos goodbye and took off. I was a bundle of nerves.
Excited. Skeered. Nauseous.

I'd been super sick the two days before and when I talked to my mom the night before the marathon, I asked her to pray for me...I was worried I'd still be sick in the morning...but, prayer works! I felt great!

Rain. Dark. Buses. Lines. It was fun.

Jeff and I got on the bus and headed up the canyon with all of the other runners. Crazy to think that the whole time we were driving (it was about a 45 min. bus ride) we would be RUNNING that! Oy vey! I tweeted & Instagrammed as long as I could, but once we got up the canyon I didn't have any service for a while, hence no touting, Tweeting or Instagrams. Sad, but hey, ya gotta roll with the punches.

So, it was still rainy & COLD at the starting line. I kissed Jeff goodbye and he took off.

I ran slowly, pacing myself the whole time, careful to NOT give in to my adrenaline that was egging me on to sprint! It was so exciting!

Pretty soon, it started to rain harder.

Mile 6. Raining. I'm wet. Still have my jacket on & had been planning on leaving it at one of the aid stations early on in the race. No go.

Mile 10. Pouring. Still feeling great, even though I was getting wetter & wetter. Each aid station I took some Gatorade. I ended up stopping three times to use the bathrooms. Oy!

Mile 13. Felt amazing. Sooo excited. Loved the scenery...loved my music. Happy.

Hail. Yup...it hailed so hard that it was actually HURTING me! LOL! But... i went on.

Sometime around 10AM, my dear friend Sande picked up my kids at the hotel (er hubby was running, too) so they could be at the finish line to see us. Thanks, sweet friend...you'll never know how much I appreciate that!

Mile 16. I got the text that Jeff had finished 21 miles. I was giddy for him! Giddy. I think I giggled out loud! Still rained.

Mile 19. I felt great, but could NOT believe how hard it was raining. It was going sideways and I was drenched...still left my jacket on 'cause it was COLD rain! LOVED the great volunteers at the aid stations, they were troopers in that weather!

Mile 20. Got the text that Jeff had finished. I'm not gonna lie. I cried a little bit. I was so sooo proud of him! 3:25!!!! He is amazing. Raining.

Mile 24. I lost it. I mentally had a break down & started bawling. Miles 20-24 were tough for me. I seriously was wiping the tears off my face, & started panicking cuz I couldn't breathe....my lungs started closing cuz of the emotions....

I had to calm down.

I started to talk myself down...pumping myself up...& then this song came on my playlist: Press to Play's Let's Dance. All I heard was: Let's RUN.

it.
was.
just.
what.
i.
needed.

I pulled it together & kept my eye up on the Logan Temple...seriously.....it's what I kept looking at to keep my focus.

The sun started shining.

I blew through the mile 25 aid station cause I could feel that if I even slowed down, my legs would freeze up. So. I ran. Strong and hard til I hit the finish line. 26.2 miles.

The sun shone bright.

I was soo excited, I ran through fist pumping & hollerin'....some guy was there and held out both hands...I slapped them and jumped up and down. It felt. a.mazing.

Sadly, my chip didn't warn my family with a text at Mile 21, so they weren't prepared and only got the text that I'd finished and they were at the car. It was OK. I cheered for myself and frankly it was celebration with them later. So no worries.

We brought a huge cooler full of ice in the back of our car so we could ice immediately after. And, the sun felt amazing! Stretched out and was in heaven. Felt sooo great. Amazing, really.

I learned so much from this entire journey... Here goes:

If I worked hard enough & was consistent with my training...i got stronger.

When I had ANY negative thoughts come in like:
I'm too tired.
I don't feel like it.
I'm fat.
I don't like this.
I'm not fast.
I hurt.
I'm sick.
I can't do this.
Then, i was right.
But, if I didn't give in to any of those feelings, I came out stronger, happier.

Training for a marathon does NOT help you lose weight! LOL!

Music put a spring in my step.

It was a mental game as well as a physical game. No joke.

I had to fuel up and sleep well and drink up, or my body no likey.

I have to talk to myself whilst I run. Really. It's part of my mental game.

Running quotes REALLY inspire me.

Support means *everything* to me. I'm so thankful. For family. Friends. Bloggers. A heartfelt thank you to everyone!

My body is a miracle. Seriously, it amazed me. Grateful to have been ABLE to run.

Jeff is my hero.

Nature is so beautiful, it makes me want to run!

Hail, buckets of rain & temporary melt downs only make the journey more interesting!

I believe.

I do.

And...4 days later..I'm already planning on my next half marathon & trying to decide on my next full marathon.

Yea. I got the bug.

Topping Off - A Great Article From Trainingpeaks.com

2011-09-22T08:02:00.000-07:00

Load-Reload-Top off Your Tank

If you are like many endurance athletes, you prefer to train first thing in the morning. One of the most common issues I address with the athletes I coach around the world is their pre-training fuel (or the lack thereof). A number of athletes choose not to eat or drink anything prior to their early morning workout. In questioning athletes over the years on why they choose not to eat prior to exercise, they respond by saying; “I am just not hungry in the morning.” “My stomach gets upset if I eat anything.” “I am trying to lose weight, so if I do not eat before exercise, I will lose more weight.” “I am only going to train for 45 minutes to one hour, so I do not need calories for this workout; I will just drink water.”

So, what is the best way to handle your pre-workout…to fuel or not to fuel?

When we ingest carbohydrates, glycogen is formed. Glycogen, which is fuel for our body, is then stored in our muscles (some is stored in our liver). Now, let’s go back to last night's dinner. Following a nutritious, balanced dinner that included carbohydrates, protein and fat, glycogen is formed and stored in our muscles and liver. Our muscle glycogen tank is now topped off. Following dinner, we sleep 7-8 hours. Upon awakening, we are normally slightly glycogen depleted and slightly dehydrated. When we deplete our body of glycogen, our body becomes less efficient, and our performance will be hindered in training. So, if we choose to workout at this point, and we are not properly fueled, we will continue to deplete muscle glycogen. The return on our investment at this point is not nearly as good as it could be.

The solution to the above scenario is to top off your tank. We want to top off our glycogen stores upon awakening. When you train on a full tank of gas, your performance will be that much greater (as will your recovery; better recovery leads to better performance). You will notice that you will be able to train harder at lower heart rates, you will feel more “alive” during your workout, and your post-training soreness will be minimized. You may still question the whole “upset stomach issue” with pre-training nutrition. Well, just as you have trained your body to run, bike, etc. for certain distances, you can train your GI system to handle pre-workout fuel as well.

Let’s examine some pre-training fuel that will take your workouts to the next level. If you are not accustomed to fueling before workouts, no worries; let’s crawl before we walk. Liquid calories are a great place to start. These tend to be easily tolerated by one’s digestive system. Ideally, you want to find a pre-workout fuel that contains carbohydrates as well as some protein and dietary fat (the amount of total calories will vary based on your body weight, gender, length of workout, intensity of workout, etc.). One big advantage to liquid calories is that you can ingest these liquids just minutes prior to your workout without any gastrointestinal (GI) distress. Many athletes have an ‘iron-gut’ and can handle a variety of pre training fuel sources. Solid fuel works very well; for example, a bagel and peanut butter will help to power you through a workout.

As an endurance athlete, you want to spare glycogen in order to facilitate fat as your primary fuel source. In order to spare glycogen, you must load and reload your muscle glycogen. When your body begins to spare glycogen, your body’s efficiency will increase. In time, you will find yourself training longer, harder and faster at the same or lower heart rates.

If you are already fueling prior to training, you are to be commended; keep up the good work. If pre-training nutrition is foreign to you, no worries; you are not alone. Just as you train your body to swim, bike, and run, you can train your body to properly handle pre-training nutrition. Start with the liquid fuel and you will soon notice enhanced early morning workouts as well as improved recovery for the next days training session. Enjoy the new pre-training fuel, top off your tank, and take your training and racing to the next level!

Dr. Rick Kattouf II is the CEO/Founder of TeamKattouf, Inc., Host of Rx Nutrition,
author of Forever Fit, ITCA Certified Triathlon Coach, MMA Conditioning Coach, Food
Psychology Coach, Wellness and Nutrition Consultant, Sports Nutrition Consultant,
Entrepreneur, Business Owner, Inspirational Speaker, Creator of of TeamKattouf
Nutrition Supplements and Moderator of TrainingPeaks Q&A Nutrition Forum.
Rick’s training & meal plans can be found on TrainingPeaks. Rick can be reached at
www.teamkattouf.com or rick@rickkattouf.com

My Favorite Bike at Interbike

2011-09-21T10:05:00.000-07:00

Excuse the iPhone photo, but I loved this bike. It's by Ritte Van Vlaanderen. Here's the story behind the company.

"The very nature of riding a bicycle is to have fun and be free, so pretense and attitude just doesn’t have a place in our world. Ritte Van Vlaanderen Bicycles began with this simple goal: to offer cyclists the best possible racing bicycles at the best possible value. No gimmicks, no attitude, no BS.

We're a small company devoted to offering dedicated enthusiasts and racers the best racing bikes at the best possible prices. If we couldn't do this with the best intentions, then we wouldn't do it at all, so please feel free to contact us with any questions, comments, critiques and/or excellent slow-cooker recipes you can think of. "

I liked these bikes. They were different and had some nice edginess to them. They're definitely worth a second look.

And on that note, I'm getting a little bored about bike reviews now. Onto something else!

Pinarello Love

2011-09-18T15:49:00.000-07:00

Ooooh, color. Isn't this bike pretty? It's a touring bike from Pinrello. Strickly for fun, boppin around town, a bike to be SEEN in.

But ALL of Pinarello bikes are bikes to be seen in. Pinarellos are sexy and sleek. Their tri bike, the GRAAL is an amazing piece of machinery. But ex-pen-sive! If you've got the bucks, you should look into this line. You'll impress your friends and neighbors.

The Swiss Made BMC

2011-09-17T11:46:00.000-07:00

Here's the bike that Cadel Evans rode in this year's Tour de France. Fastest man on a bike, Cadel. He won this year's TdF on his trusty BMC.

The designers of BMC have taken that same technology and given triathlete's the ultimate ride, The Time Machine One (TM01). For 13 grand, this baby can be yours.

But for a more modest price of $3,000, the Time Machine 02 (TM02) is the way to go.

The TM02 has 30 different position combinations between its seat tube and angled stem. It's lines are clean and squared off. It's top tube is flat as a pancake.

Details, details, details -- BMS has covered them all. Well done, Swiss engineers. I like your style.

Porn For Cyclists

2011-09-15T20:44:00.000-07:00

Stand ready. I've just returned from Interbike. Wow.

But for overload purposes, I'm going to only post one photo of a beautiful bike per day.

I am really amazed at the research and development that goes into these bikes. The manufacturers give such attention to detail. The angles, the colors, the aerodynamics, the simplicty. Ahh, I love bikes.

Exhibit A. Bianchi.

Bianchi has an amazing line of bikes. They have a signature color called Celeste #227 painted on every bike. Here's the story.

Bianchi has been around since 1885. The Italian cycling company has stand out bikes that give the air of simplicity and peace. This is the bike you should buy if you want to go out and ride just for the enjoyment of the wind in your hair.

Winding Down

2011-09-12T14:47:00.000-07:00

Triathlon season is slowing down. There's a couple of marathons on the horizon, Top of Utah, St. George, and Ironman Arizona, of course. But for many triathletes, the regimented training programs taper down in favor of REST!

Bob Seebohar, the nutritionist guru with a whole bunch of letters after his name, M.S., R.D., C.S.S.D., C.S.C.S. had this to say about end of the season training.

"If you allow your body to do one thing during this cycle, it should be to learn the difference between training and exercising. This is the most important point you can emphasize as you move from your competition season to your off-season. Let me explain this further. During this cycle most athletes take a couple of weeks to a couple of months of downtime from their primary sport to rejuvenate their bodies and minds. This is a very necessary component of the sport and well-deserved after coming off of a long competition season. If you continue to follow a structured training program, as you have been the last 8-11 months, then you are not in an off-season.

One of the best things you can do to improve metabolic efficiency is to reduce the intensity of your exercise and focus on aerobic exercise once again. I usually do NOT promote the use of heart rate monitors or other pieces of technology as monitoring devices during this time of year. Use subjective measures such as rate of perceived exertion as cues and by all means, have fun. Make the mental switch from "training" to "exercising, focus on aerobic activity and try new ways to get the heart pumping."

Or in other words, ski season is on the horizon.

Bee Careful

2011-09-08T21:22:00.000-07:00

There's not much about trail running that makes me nervous.

Except rattlesnakes.

I'd hate to run in to one of those bad boys all curled up in my path, rattle shakin', ready to strike. That's more than a little scary. That, and gila monsters, javalenas, scorpions and maybe a mountain lion. But never BEES. I've never been afraid of a cute little honey bee.

Until last week.

It was hiking day once again on the ole' Wind Caves Trail. This time I was going with some guys who knew how to get to the summit, which is about .5 miles up from the actual caves. The trail gets a little confusing once you pass this point. And we were climbing over boulders, dodging cactus and squeezing by ledges -- all for the glorious views from the Superstition Mountains.

We rounded a bend nearly to the summit and over my right shoulder, I heard -- then saw -- the largest swirling mass of black Africanized bees I'd ever seen. Ooh, that is NOT a fun sound to hear.

Steve, one of my fellow hikers and former park ranger at this very park let out the loudest screaming expletive that I've ever heard and started high tailing his way down the mountain. You could hear the bees start to get irritated that we had ventured near their domain and suddenly, they were upon us.

Lyndon, the other hiker, kept yelling out to us "Bees can smell fear. Back away slowly. Don't get them agitated!" (Lyndon recently ran with the bulls in Pamplona, so I'm not putting too much stock in his advice).

Not the actual hive, but similar.

Me, I RAN. My heart was pumping as I scurried down the boulders that blocked us from gravel path below. I could hear one particularly angry bee swirling his way into my hair. I kept swatting at him, only encouraging his rage. My flesh was his pursuit and he was not giving up without a fight.

Suddenly Mr. Bee freed himself from my tangled hair and launched his final suicide mission up over my head and down into my tank top, leaving his stinger dead center in my chest. My anxiety abated but the pain grew as I realized his bulls eye gift was painful indeed. Yet happily, I was free of the hysterical insect. Silence was never so sweet.

Bee stings hurt. And itch. And I'm not sure what brings relief except constantly scratching that dang bite. I've learned my lesson, Mr. Bee. I'll stay away. The Wind Caves summit is your to enjoy. I respect your territory, and I'll choose another summit next time.

Bee-lieve me.

Running at the Blevins Trail

2011-09-06T19:21:00.000-07:00

In the spirit of 'Try New Things This Summer', it was only appropriate to explore the Blevins Trail for a little holiday trail running this Labor Day.

Blevins Trail is located just inside the Usery Mountain Regional Park on the outskirts of Mesa. Legend tells a tale of stage coach robbers Usery and Blevins, who acquired some gold during one such robbery. While Usery was convicted and served his time, Blevins was never found guilty. I guess dead men tell no tales.

If you've never been out to this spectacular park, you're really missing out. The saguaros and Palo Verdes and barrel cactus that dot the landscape are especially beautiful at sunrise. The gravel trails twist and turn through the desert vegetation and lead you through dry river beds and over sandy hills. The facilities are so well maintained, I've yet to see one piece of trash anywhere.

If you're looking for a way to spice up your morning runs, this is IT.

There are some great benefits to trail running: stronger ankles, higher knees, as well as core and balance workouts. Spending time in such a beautiful location, surrounded by the Superstition Mountains with distant views of downtown Phoenix is more a boost for the soul than anything.

You can find out more about the Usery Trails here.

Sweet Memories of A Fabulous Day

2011-09-04T20:06:00.000-07:00

Confession

2011-09-03T13:25:00.000-07:00

credit

I don't run with music.

There. I've said it. No, I don't have an uplifting playlist that gets me through my tempo run. And I don't plug one ear into my ipod while tackling the climbs on Usery or Las Sendas. I don't even particularly like the music they play at the hot yoga studio I've been going to lately.

Don't get me wrong, I DO love music. I love it's power and beauty, it's beat. I know it's what helped me get my marathon PR last year. I put my ear buds in and turned up the most heart-pounding, invigorating tunes I could find. I drowned out my overwhelmingly loud breathing and focused on the Best of Glee. I set my play list to have Lenny Kravitz's American Woman push me across the finish line. Yes, I do love the power of music.

But these days, the silence is what I prefer. Everything on mute. I ride and hike mostly with friends. And we talk. And laugh. And breathe. But there are also moments of reticence, spaces of reflection, stillness of mind.

Not to get too churchy, but there is a scripture that says "Be still. And know that I am God."

Mostly in life, I am not still. I like getting up and getting going. I like loud music in the car. I prefer jumping on my bike to sitting in a movie. I love diving into a pool to swim my laps with Masters and moving through the water.

Stillness, however, is a gift to myself. Stillness of mind and body. Reflection. Quiet. Peace. I love that I can unclutter my mind while climbing in the canyon, or chasing the group on my bike.

Music will always be there for me.

But today, I choose to be still.

Saved By The Bell

2011-08-30T20:37:00.000-07:00

When I bought my super sweet mountain bike from Z last year, I thought the biker bell he had installed on the handle bars was really cute. It made a little "ding" when I hit it with my thumb and I felt like I was 10 years old again.

Live and learn.

This summer I rode the Wasatch Crest Trail with my gaggle of MTB buddies. The trail is NOT easy. Once you make your way over Puke Hill, the single track winds its way down the enormous mountains that form the ski resorts of Snowbird, Alta, Solitude and Brighton. The summit peak is lined with jagged granite outcroppings that knife their way out of the soft dirt and leave a spike of danger in the path of any who attempt to cross it. It's real fun.

But back to the bell.

As I made my way down the trail dodging tree roots and overhead branches, I had a tipsy turvy tumble down the mountain's edge and over into some scrub brush, small trees and wildflowers. Since I was last in the group, no one saw me fall. And where I lay, grasping my bike with one hand and a tree branch in another, I was invisible to anyone who rode past me on the trail.

Left for dead. Or so it felt. Though I was perfectly comfortable and unscathed. But another roll of the bike would have dropped me down a very steep and treacherous cliff into the canyon stream below.

I yelled to my friends. "Hello... are you there?"

Silence.

Then, I starting thumping my thumb against that bell. Ding, ding, ding! "Um, HEL-LO?"

Crickets.

Finally I looked up at the trail above me I saw a rider pass. I kept dinging the bell as Shawna came to my rescue. She could not see me from her vantage point, but she COULD hear the bell. And when she peaked over the edge and saw where I was hanging, we both just started to laugh!

Darkness was looming as she reached down to pull the bike back onto the trail, then grabbed my wrist to help me climb back up the tree roots to hoist my body off the cliff and onto the dirt path.

Thanks to Shawna, I made it home in one piece. The ride was a great adventure. And that's that. End of story.

But don't forget the moral! Bike bells are a GREAT little feature to have on your bike. They signal your arrival around blind turns. They give a polite warning for hikers to yield. And best of all, bike bells can be heard when a holler cannot. I'm so glad Z had the fore site to put one on the Stump Jumper.

Readers, I suggest you do the same.

How To Build Muscle Mass

2011-08-28T15:23:00.000-07:00

Five Key Principles to Building Muscle Mass

1. Nutrition: When the goal is to increase muscle mass, what the diet consists of is even more important than the training regimen a person follows. The body must have certain nutrients to produce muscle mass. A person needs 1.5 grams of protein per pound of body weight. This should be factored into a calorie ratio of 50-30-20, where 50% f calories come from carbohydrates, 30% come from protein, and 20% come form unsaturated fats. One should eat 5-6 small meals per day as opposed to 3 larger ones. This provides the muscles with a constant stream of muscle-building nutrition.

2. Progressive Resistance: The body soon adapts to the stress placed upon it in weight training. When that happens, it stops growing. To keep the body in muscle-building mode one must constantly increase the stress placed upon the muscles. This does not mean that one should increase the weight lifted each and every workout. Over the period of a month, however, be sure to life more weight.

3. Variation: Avoid doing the same thing every workout. The body is so good at adapting to the stresses placed upon it that if one does not change up the routine, progress will not be made. Constantly alter the volume, frequency, intensity, and duration in a workout. Doing the same thing year in and year out will not bring the desired results.

4. Recuperation: Muscle growth does not occur during the workout, but rather it occurs during the rest period between workouts. Over training impedes more weight training progress than any other factor. Two and three hour workouts will not work for most people. Sessions should be shorter - 45-60 minutes in length -- and each muscle group should have at least 72 hours of recovery time before being worked again.

5. Training Intensity: To get real results, one needs to put real effort into a workout. Rather than lifting heavy weights, focus on the muscle group being worked. Isolate that muscle group and work it to the max. Cycle intensity over a period of about three weeks, so that in the first week you do 8-10 repetitions with a moderate weight. By the third week, only do 4-6 reps with maximum weight. Make proper use of techniques such as partial reps, forced reps and temporary muscle failure. (Go until you cannot go anymore with a particular rep. A spotter can help force the muscles to do more than they can do on their own.)

credit here

Is It Worth It?

2011-08-25T15:51:00.000-07:00

Crashes happen. And when they do, they're gut wrenching. You can hear the shocking screams peal through the peloton, and the smack of helmets and bikes as they twist and fall, grinding onto the pavement.

If you are lucky enough to avoid the mash up, you'll circle back to the carnage of blood and road rash at the least. But the damage could be more severe: broken bones, concussions, and beyond.

So the question of the day -- is it worth it? Should you stay off the bike and never enjoy another group ride? Should you hang up your trusty steed and call it quits for good?

While the nerves are shaking the adrenaline is pumping the easy answer is NO, it's not worth it. There are too many risks and too many dangers in this sport. Almost everyone who rides knows someone who's gone down. And when cycling is a large part of your life, chances are it might someday be you who needs that 911 call.

But when you've had time to breathe, and time to think, it's pretty hard to say goodbye to cycling. You've got to get back on the bike with a clear head and realize your priorities, which could just be making it home safely everyday. Forget about the speedsters, the uber talented climbers. Forget about comparing yourself to someone else. When you figure out the beauty of this sport is the ability to feel the breeze on your face as you smoothly whir through gorgeous canyons and trails, your perspective will change. When you can ride on vacant city streets in the wee hours of the morning and feel the sunrise over your back shoulder - you'll say YES, get me on my bike.

While a crash is a terrible thing to witness, it's also a reminder to make sure your skills are solid, to proceed with caution, and be aware that cycling is not about finishing first. There will always be someone faster than you out there -- even if you're Lance Armstrong.

So for today, and everyday, be safe, be confident, and practice your skills. Keep the rubber side down. And for heaven's sake, keep on riding.

How The Internet Shrinks The World

2011-08-18T09:31:00.000-07:00

A few years back when my friend Liz was in the finish line corrals at El Tour de Tucson, she turned to the cyclist behind her and congratulated him on crossing the line. They chatted for a few minutes about their race day adventures and she asked whether this was his first century ride, and the guy just smiled.

It wasn't until later that week when she scanned the internet for her race stats that she realized she had been talking to Greg LeMond. Are you kidding me? Tour de France winner Greg LeMond! Behind Liz?! Turns out LeMond was riding in Tucson that day as the honored guest of El Tour. His name was listed right below hers as a finisher in the 109 mile event.

Leave it to the internet to discover such crazy coincidences. Which bring me to a find of my own.

Last night I received an email from a guy named Danny McFee from Hong Kong. Danny had found my blog and race recap on Ironman France via the big ole' internet. As he read my insights, he noticed that we finished the race one minute apart from each other.

Lorie: swim 1:14, bike 7:45, run 4:30 +- transitions = 13:45
Danny: swim 1:27, bike 7:20, run 4:45 +- transitions = 13:46

Literally ONE minute apart! We must have criss crossed each other's paths a dozen times that day.

And in the circuitous route called "google search" Danny and I found each other, shared our experiences and the world got a little smaller and a little more friendly.

Now I know all is not good when it comes to cyber space. But today, it IS good. I love hearing about races from athletes around the world, swappin stories, sharing dreams. And I love that triathlons can bring people together to attempt something difficult, push their limits, and enjoy the process along the way.

And that, my friends, is why I TRI.

You can read Danny's IM France race report HERE.

Athletic Fashion And The Superficial Runner

2011-08-17T10:35:00.000-07:00

The Dash Tank made me want to dash!

Sometimes new workout clothes are all the motivation you need to swing your two legs out of bed and head to the track before sunrise. I'm loving Lululemon's new Dash Tank. The front is plain and simple. The back has a cute ruffle down the length of the tank.

Truth be told, it's what got me out of bed this morning...

Workout Stench Eliminated

2011-08-15T08:41:00.000-07:00

In our crazy world of endurance training, body odor is kind of a big deal. We love to sweat. But hate the smell. Am I right, ladies?

So when a great little find like deodorant comes along that eliminates that post-workout stench, it's time to walk, not run, to get yourself a tube of this splendid product.

Introducing, Donna Karan Cashmere Mist deodorant/anti-perspirant. What a luxurious stick of goodness this is! This little product packs a dual punch: a soft powdery scent while keeping my pits perfectly dry! I absolutely love it.

Truth is, I have been using it for years, but had sort of gotten out of the habit of buying it since it's not a pick-it-up-at-Walgreens kind of items. You have to buy it at the Nordstrom counter, or as I discovered recently, online.

When the Nordstrom Half-Yearly sale came around, I remembered to snag a few tubes for myself and my girls. And I'm so glad I did. I'm hooked once again. I'm going to come right out and say this is the best deodorant I have ever purchased. And as a runner/biker/swimmer, I have tried all kinds of deodorants. And I have to use the best - or else no one could stand standing next to me. Smelling good is important. Enough said.

Thank you, Donna Karan. I owe you a solid.

Even Apollo Goes To The Track

2011-08-14T14:41:00.001-07:00

http://sports.yahoo.com/elite-athlete-workouts/apolo-ohno?vid=26257328

Ask The Expert: Bobby McGee

2011-08-11T20:30:00.000-07:00

Running Coach Bobby McGee

If you don't know Running Coach, Bobby McGee, you should. He's trained some of the top athletes in the United States, from amateurs to world and Olympic champions. I've listened to him speak and have attended his seminars on running and triathlon. Here are some of his precious words of wisdom.

--All too often, runners and triathletes train at the same pace, day in and day out. Their easy runs are too hard and their hard days are too easy. This kind of constant moderate training makes it difficult to improve throughout the season.

--Lower priority races help you gain fitness and measure progress and are a great opportunity for you to experiment and perfect your race-day tactics. However, as a general rule, I recommend that you stay away from lower-priority races that are longer than 15 miles, since these longer distances require extra recovery time.

--Training plans. You want your coach to formulate a plan that has you running mileage and/or time volume similar to what you are already doing. For example, if you are training for a half marathon and currently run only two to three times per week, you wouldn't want to jump into a plan that has you running seven times per week. When you look at the first week of the plan, it should look easy.

--Walking. My approach to training is unique because it incorporates a lot of walking. I recommend that you walk on your non running days. Even the most advanced athletes can benefit from some walking, as it helps you recover faster and increases your muscle endurance without breaking down your muscles.

--If the run is your limiter in a triathlon, you should spend more time in the pre-season phase focusing primarily on your run while just maintaining your swim and bike fitness. However, excessive amounts of hard run training seldom lead to success and greatly increase the risk of injury or illness. When in doubt, always err in favor of an easy run.

The Wind "Caves" Hike

2011-08-09T09:01:00.000-07:00

One can only read so much in Runner's World about trail running before you finally get the bug to get out and give it a try. All those articles about strengthening ankles and improving balance were the catalyst for our recent group hike out to the Wind Caves in northeast Mesa.

Tucked inside the Usery Pass Recreation Area, off Ellsworth Road and north of McDowell, the Wind Caves trail is easy to find. You drive straight past the Usery Rec Area guard shack entrance and stay straight for about a mile-ish, maybe less, then turn left on Wind Caves road. The trail begins here in the parking lot and you can pretty much see your destination right in front of you, the towering mountain blocking the sun.

photo credit

Okay, so it might not be towering, but in Arizona terms, it's definitely a mountain.

The trail alternates between smooth red dirt and craggy rocks, and steadily climbs to the "caves" providing a scenic view of Mesa, and in the distance, the skyscrapers of downtown Phoenix. It's only 1.5 miles to the wind carved hollows that give hikers a place to stop and rest and enjoy the view. I'd call this more of a rest area, not a destination.

The real challenge of the hike is the next half a mile, which winds up to a steeper incline of rocky peaks for a 360-degree spectacular view of the entire valley. This little stretch of the trail is a must-do. But it helps to take a friend who knows the way up to the top as the trail is confusing and sometimes difficult to follow.

The first time I climbed to the peak, Apache helicopters from Boeing flew below us out on a combat drill exercise. The second time, I tried to lead the hike and lost the trail that leads to the summit. However, the views were still amazing and all of us got in a great workout.

This trail is easy, until you attempt to climb above the wind caves. The lower portion of the hike is doable for kids of all ages and is a nice cross training 90-minute workout. I spotted plenty of regulars, who must do this trail several times a week. And I began to run as the trail flattened in the final stretch home.

Overall, it's a nice way to spend a morning, either with family or after your drop the kids off to school for a little workout on your own. Don't forget water, your Tonto Pass and/or $6 for parking. Call some friends, the pace uphill can be pushed or relaxed -- it's up to you.

And since it's up to me, I'll be heading back real soon.

Trying New Things

2011-08-04T09:26:00.000-07:00

Now that the pressures of Ironman training are over, it's time to try new things -- like sleeping in, or yoga, or balancing on hazardous teeter-totter toys on a mountain bike. Yes, I've done all three in the past few weeks, but that teeter totter action is a heart pounding, adreneline pumping good time.

Introducing Park City's newest delight for tricky trickster mountain bikers: The Trailside Terrain Park. Trailside Park is located about a mile south of I-80 and a mile west of US-40 near Silver Creek Junction. There's a one-mile, well-groomed singletrack loop. But the main reason to come here is the Skills Park, located on top of the ridge at the southern end of the loop.

You can start your adventure here, where you get to tackle stuff like this:

photo credit

When I drove up to the location, all I could see were tiny mountain bike helmets bobbing and weaving down the windy dirt path. I quickly realized those were kids on the intermediate loop, rolling their bikes up and down the trail.

As I looked farther into the distance, I saw my friends (the hard core mountain bikers) tackling the steeper track and jumping from bump to bump.

I wish I had a disclaimer that read: This ride is more difficult than it appears on camera. But the truth is, I learned plenty about the course from four-year-old Bridger, who led the way.

Ah, the bravery of youth. (Or is it naivety?) Either way, the Terrain Park is a great way to improve your mountain biking skills. There is a skate park next door, big open grassy areas for a picnic, and specular summer evenings that make for a perfect family night.

I was sad to say goodbye to this place. Can't wait to get back.

Surviving Wasatch Crest Trail

2011-07-28T13:19:00.000-07:00

In my opinion, there's no better way to explore the beautiful canyons of Utah than on a mountain bike. It's fast, exhilarating, lung-busting fun that takes you deep into amazing wilderness sites, while simultaneously giving you the feel of an outrageously wild theme-park thrill ride. The single track trails twist and turn through Aspens and evergreens until you are deep inside the shadows of the trees...

only to open up to the most majestic mountain passes and valleys of wildflowers you could ever imagine.

iphone image - sorry so dark

It is breathtaking - in more than one sense of the word.

This week I rode with friends the Wasatch Crest Trail that winds from the top of Guardsmans Pass to a parking area below Solitude Ski Resort. The logging trail begins with "Puke Hill" a two-mile aptly named climb, that leads you up to a summit of 9900 feet. From this viewpoint there is a fabulous 360 degree view of the beautiful Wasatch Mountains. Then, it quickly descends into a single track trail that roller-coasters through rocks, dirt, tree roots and hairpin turns, teasing you with fabulous picture window views of Big Cottonwood and Little Cottonwood canyons every time the trees open up.

The trail wound down to Desolation Lake and followed the babbling stream through forests akin to those near Hogwart's Academy. Inside the trees, the muted silence was interrupted only by and occasional laugh or the whipping noise of a branch brushing against your tires and calves. (And the yell for help as I feel off a ledge. I'm okay.)

It was an amazing ride and an amazing summer day. We finished the ride with a few bumps and bruises - a little blood - but the biggest grins you could ever paint on our happy faces.

And we loved every minute of it.

Can we do it again tomorrow?

For more information about all of Utah's Mountain biking trails, go to utahmountainbiking.com.

L' Alpe D' Huez

2011-07-26T08:09:00.000-07:00

In 2004, I was lucky enough to travel to France to see seven stages of Le Tour de France. Lance was poised to win his sixth title, a feat that hadn't been done by any cyclist -- ever.

Part of our tour included climbing the famous L' Alpe de h'uez.

We arrived a day before the actual race and were given the rare opportunity to try the climb the pass on our loaner Trek bikes. Most of the crowds were already assembled around the tiny mountain road, with it's tight switchbacks and hairpin turns. I remember starting out my day in awe that the tour riders would scale this mountain as if they had wings on their backs. For me, it was a process of counting down the kilometers and turns, which were marked with big posters hung on the mountain walls, announcing which switchback you had conquered.

I slowly made my way up the road, constantly encouraged and cheered on by the heavily enibriated Basque spectators, who had been camping for days on the roadside cliffs happily awaiting their favorite cyclists from their home country. When I slowed, they would push me from behind. When I was out of water, they handed me their orange water bottles, like I was one of their own. I loved it.

The following day when the Lance and Jan Ulrich and the others were scheduled to ride, the mountain was completely closed to cars. Trek Travel, our hosts for the event, shuttled us up to the mountaintop in helicopters. It was an unexpected and awesome treat. We got to watch the riders come by at the finish line and cheer them all.

Lance did not disappoint. He finished this time trial stage in first place, and went on to claim his sixth Tour de France victory.

Watching the Tour each year brings back these great memories of the beautiful France countryside and the inspirational riders who compete each year in this epic event. It was a once in a lifetime experience. And one I will never forget.

Cycling inspiration motivation before you go train or ride

2011-07-26T07:37:00.000-07:00

Why I love Le Tour de France

Open Shake Tap Gulp

2011-07-21T08:54:00.000-07:00

Let me ask you, do you know the proper way to ingest your vitamins? I do...now.

One of my athletes is a vitamin guru. He's worked in the supplement industry for years and years, and helped get several vitamins and OTC drugs into that giant metropolis known as COSTCO. Needless to say he's got a stockpile of extremely large bottles of Omega 3 and magnesium, well, you name it, in his pantry.

When I expressed an interest in his knowledge, he showed up at our hike on Wednesday with an arsenal of hand-picked vitamins and minerals just for me. I proceeded to rip off the paper safety label and shake some CQ10s into the palm of my hand, only to hear him sigh in utter dismay.

"You obviously don't know how to properly take a vitamin, do you?" he said, rolling his eyes.

Uh, no, I didn't know there WAS a proper way to take a vitamin.

He took the bottle from me, and, rather than shaking the vitamins into his hand, he tapped a few into the lid of the opened container, then shook the extras back into the jar until I had the two I needed. "This prevents contamination to the other vitamins," he said. "The dirt and oils on your hands end up on the vitamins in the jar when you drop them back in," he said. "Vitamins are extremely porous and absorb those oils quickly, ruining them."

Well that makes sense to me.

So, I'm a changed woman with a new, clean, contaminate-free vitamin regimen: Open. Shake. Tap. Gulp, nary an oil or contaminant on ANY of my supplements.

And in 30 days, I'll report on my cocktail* and see if the huge bottles from COSTCO are worth their expense, or just make for bright yellow urine.

* Omega 3

* CQ10

* Magnesium

* D3

Strong Leg Drills

2011-07-17T15:35:00.000-07:00

**Courtesy of Runner's World Magazine

Balance On One Leg:
Stand upright on one foot. Slightly bend the hip, knee, and ankle of the weighted foot. Keep your balance without having to catch yourself with the other leg. Build up to a minute or more. To make this exercise more difficult, try it with your eyes closed. Beginning in week three, start doing this exercise with a Bosu Ball.

One-Legged Squats:
Put all your weight on one leg and, with the unweighted leg behind you for balance and support, lower your body until the weighted knee reaches roughly 90 degrees, then slowly come back up. 1-3 sets of 6 to 12 reps. Once this feels comfortable, try the squat with your eyes closed. Beginning in week three, start doing this exercise on a Bosu Ball.

Straight Leg Lifts:
This exercise assists in retraining the large quad muscle (the VMO) to fire correctly. Lie on your back with the working leg straight and the non-exercising leg bent near 90 degrees. Lift the working leg 12 to 18 inches and hold for five seconds with the toe pointed toward your head and rotated away from the center of your body. The burn should be felt in the large quad muscle. 3-5 sets x 10/leg. Progress to ankle weights.

Single-Leg Bridge:
Lie on your back with your arms at your side. With one knee bent at 90 degrees and other straight, raise your hips off the ground. A straight line should follow from the shoulders, to hips, knee, and ankle of the extended leg. Hold for 3 seconds, lower, repeat. Work both sides. 1 set x 10 reps. Progress to multiple sets of 10 - 20/leg.

Hip Abduction:
Lie on the ground on one side with the arm closed to the ground extended and legs straight. Use the other arm to brace your body. Lift the upper leg in a scissor-like motion. Hold for 3 seconds and lower. 1 set x 10 reps. Progress to multiple sets of 10 - 20.

Lunges:
Looking straight ahead, with hands on hips, take a big step forward, bend the knee and lower your body so the front leg is bent at a 90-degree angle. This slowly push back up and step back to the original position. Start with 6-8 reps on each side.

Alphabet:
Write the alphabet with your toes.

Ankle Circles:
Make five slow clockwise then counterclockwise turns with each foot. Repeat five times.

Back Extensions:
Lie face down on the floor and place your hands behind your head. Contract your abs and keep them contracted throughout the movement. Squeeze your back to lift your chest a few inches off the floor. Lower and repeat 1-3 sets x 8-12 reps. To increase difficulty, lift your legs off the floor at the same time you lift your chest.

....So Dream Big

2011-07-16T10:51:00.001-07:00

Schweaty....

2011-07-11T21:18:00.000-07:00

Photo courtesy: Sumits Yoga

Tried hot yoga tonight at Sumits.

It was a typical yoga studio, or so I thought -- until the hidden vents began piping in the clouds of hot air -- turning our tiny room into a full on sweat lodge torture chamber.

Surrounded by yoga masters who could balance on one foot while completely extending the opposite leg, I struggled through the movements and "flow" as I sweated and sweated and sweated. Yes, I see the reason we needed towels to cover our mats. And extra hand cloths to wipe our faces. And frozen water bottles. This was one big sweat fest.

There were several times I had to sit/lie/rest to let the light headedness pass before I began again. And tumbling through my mind was how good this would feel if I was in a whiteout snowstorm in Park City, Utah, in December.

But I'm in Arizona. It's July. I was walking out of one heat source, paying my drop-in fee, and walking into another. Here's a thought...what about doing hot yoga outside?

Surprisingly, there was some slight relief as I opened the door at the end of my 80-minute class to walk to my car in 103 degree sunshine. The fresh air felt nice.

The jury's still out on if I'll go back again. I can't decide how crazy I really am.

Hot yoga. We'll see.

The Value In The Agony Of Defeat

2011-07-08T14:06:00.000-07:00

The best laid plans...sometimes they don't always go the way you'd like. But consider this: Do you learn more from your triumphant successes or your depressing defeats? M competed this weekend in a race that didn't go her way. She sent me this report and I LOVED her positive attitude and determination to learn from her mistakes and go for it again.

Pedal Paddle Battle did not finish as I would have liked it to. It started out a great day. I was more than ready to go. I hadn't hydrated probably as much as I needed to, but that came from all the travel. All I can say is altitude is a bear when you aren't prepared for it.

The race started at 6:30 pm, which in itself was off for me. But it was 20 miles that should be cake. I wasn't able to drive the course beforehand so I wasn't familiar with the road, which is what cost me the most. When we started out, there were only 21 people in the race -- all men -- with the exception of me and 2 other girls.

It started out fast on a gradual uphill. I was hanging on the back of the small lead group to try and stay out of the wind because it was blowing pretty hard. Did I mention it was about 93 degrees out as well? Not the greatest of riding conditions. But I just kept telling myself get through the first 10, then it's all pretty much downhill from there.

I held pretty well with the group until shortly after the turn into the backside of the gorge where the 2000 foot climb began. It was way harder than I thought it would be, it seriously felt like I had flat tires! My speed dropped quickly and I slowly let go of my wind block. As they crept away, I knew that this is where it would become an advantage to be adjusted to the altitude, which I, unfortunately, wasn't.

Keeping my head down and digging with all I had, out of gears, breathing hard, and sweating buckets, I finally made it to the first slight downhill. "Yes!" A little rest and easy pedaling briefly! I would take it! My legs were screaming as well as my lungs.

I started down what looked like a short hill, however my speed got the best of me. As I came around a long corner, I was surprised by the next much tighter corner. I knew at this point I was going way too fast to make it. I eased into the brakes but my back wheel started to schimmy. I had to make a quick decision where I was going to crash, and to me the dirt of the bank looked much better than the asphalt.

I let off the brakes, tried to relax and prepared for a fall. I had made the right decision. Dirt is much more forgiving. I got up and dusted off, checked out my bike -- very minor damage. Luckily for me bruises and scrapes heal over time. I was a little shook up but was determined that this was not going to stop me. I decided to walk for just a little bit to try and get my nerves settled as I approached the base of the next and final steep climb.

At this point I was about seven miles into the race. One more mile of hard climbing, I could do this! I got back on my bike and started up. I went about a quarter mile and my legs started to cramp up like never before. It was so painful to try and turn the pedals, but I kept going. I finally reached my breaking point. I couldn't do it. My legs totally seized up. That was it... I fell over on the pavement.

As I lay there on the ground all I could think about was what I should have done differently. "You didn't drink enough, you didn't drink enough." That's all that kept running through my mind. I had been defeated for the first time ever in a race. I wouldn't be finishing today. I lay there on the ground until the SAG truck came up. Embarrassed and sad, I was indeed grateful for them.

I have taken from this a great learning experience and know what I need to work on for next year. There will always be another race and this was just a stepping stone. It was hard to swallow, but if we don't fail once in a while, we can never really appreciate the feeling of success.

If You're Considering Ironman France

2011-07-05T19:42:00.000-07:00

Bon jour and Ciao!

It's been two weeks filled will crepes, gelato, baguettes and croissants. Europe was wonderful. The highlights: Michelangelo's David, the picturesque villages of Cinque Terre, the canals of Venice and, of course, Ironman in Nice with my family.

So let's get down to business. Ironman France was tough. It was my fourth Ironman and the hardest race I have ever done. It was different than any North American race -- very organized, very professional, and very hilly. My Garmin recorded 8,309 feet over 108 miles on the bike. Sheesh!

Here's my take on things...

Registration: The Europeans have it down. Everything was smoothly run and efficiently. Most of the instructions were printed in an athlete guide, which eliminated the need to explain things to individual athletes and bottleneck the ques. This is probably due to the various languages of all the international athletes. There was no weigh in. Also, the swim caps were already in the athlete bags with the numbers written on them. Like I said, streamlined.

At the bike drop off, officials took a quick computer photo of you and your bike, which they then pulled up when you picked up your bike at the end of the race as a security measure. It was awesome.

Bike and run bags were placed on hanging racks near the transition area the day before the race. When you ran up to T1 and T2, you just reached for you bag and switched shoes in the open lane. Changing tents were only used by athletes who were completely disrobing.

Swim: There's just no getting around that mash up swim. Ugh. It seemed extra crowded and clustered. I got punched in the stomach, the eye, the head. The two loop course didn't help. It was treacherous the entire race. The water was warm and clear and calm lapping up onto the rocky beaches. I finished 5th place in my age group on the swim, but never seemed to get my groove on.

Bike: In this race, with the monstrous French Alps climbs, I was passed by probably 2,000 cyclists. However, when you get passed by people named Pierre, Konstantine, Thierry and Marcel it's almost amusing. I LOVED reading the names of the athletes from around the world. "Way to go, Lohreee!" they would say to me as they passed by.

The course was very Tour de France-esque. Between long climbs next to campgrounds and circled round abouts, there would be charming towns and single-lane streets lined with locals cheering and encouraging the racers. "Allez! Allez!" the villagers would shout, while waving their arms overhead to music streaming from the open shuttered windows. There was even a mountaintop fire station with firemen who turned their hose on for cyclists who needed a cool down.

While the ascents were challenging, the descents were equally difficult. The course was filled with hairpin turns with signs "Very Dangeroux!!" I passed several wrecks, and heard one directly behind me when a rider didn't slow down enough to make a tight turn. And that weird European siren sound still haunts me.

Mile 15 had a 10 percent climb where many of the riders were zig zagging the street to make it up the hill. The road was one-lane and crowded, but the climb was short - 500 meters. Miles 35-75 were agonizingly uphill and seemed never ending. The climbing ended at mile 75, and then I was white knuckling those curvy downhill mountain roads until about mile 100. (I kept my Garmin on miles instead of kilometers so I could mentally keep track of where I was.)

**An aside, while there were aid stations every 20 kilometers, there was not ONE Porta Potty for the entire 140K bike! I just don't get it.

Run: Coming into T2, I was beat. The weather was hot and I was worried about how I would battle my core temperature. I avoid running and training in the afternoon heat. Nice was prepared, however. Every 1.7 kilometers on the beachfront avenue, an overhead shower was set up with 4 shower heads streaming cold water onto the racers. The coolness of the water gave me a jolt of energy as if someone unexpectedly threw ice water on my face. It literally took my breath away, and helped keep me moving. Those showers saved me.

The run was a four loop affair. After each six-kilometer loop, volunteers placed a scrunchee on your arm. The first one was white, then lap two was black, then blue for the third lap. The pros: I was motivated to get those dang bands and I could visually see who was ahead and behind me by looking at their wrists. The cons: You had to keep heading back to the finish line over and over and over again - only to turn around!!! Finishers were being announced and congratulated every time I made that 180 degree turn back out for another loop. "Supear, Jacque! You ah an Ironmen!" they would be annoucing. So aggravating when you still had loops to do!

Again, I only saw ONE Porta Potty on the run course. Really? Europeans must do things differently. But I passed more runners than passed me during this stretch, so I considered the run a success.

Finish Line: The Europeans still allow athletes to bring their families across the finish line with them. This is totally fun and make your family feel part of your day.

Precautions: If you are an athlete who has a strict race diet and routine (like most of us do), be prepared for change. I packed light and could not find a bottle of Ensure at any grocery store. Peanut butter is scarce. And bread comes mostly in baguette style loaves. There is plenty of carbo loading spaghetti and margherita pizzas in Nice, but yogurt and power gels and even milk tastes different. I saw an assortment of energy gels discarded on the road which were packaged in mini tubes, similar to the tubes of Neosporin. Hmm? Come prepared with your own energy bars if you are not ready to try something new on race day. Also Coke is served at each aid station, which I found surprisingly delicious.

There were only 187 women athletes out of 2,600 racers in Nice. If you are a woman who is not a strong cyclist, your morale may be tested here. Be prepared to be passed by strong male climbers. On a positive note, the late sunsets in Nice give you plenty of time to finish in daylight, rather than darkness. My time of 13:45 (13th in my AG) at 7:30pm was not even close to 9:30pm nightfall.

Post Race: I give two thumbs up to the race organizers, once again, who staffed over 30 massage therapists at the finish line. They also had warm pasta, chicken soup, fruit and drinks at the athlete village. It was fast, easy and uncrowded ... that could also be because of my late finish. The medals were substantial, and the finisher shirts were tech fabric and collared. The backpacks are high quality and something I will keep and use. Nice touch, IMFR.

Overall, the adventure in France was great. Give it a shot if you're considering it. Use Tri Sport Express to ship your bike and try a home exchange or home rental to keep things convenient and comfortable for your stay. And if you're going to the beach, no need to pack a bikini top. ;)

And don't forget, when you're done with the race, reward yourself with a warm Nutella crepe.

It doesn't get any better than that!

C'est La Vie!

2011-06-16T19:40:00.000-07:00

This will be my last post for awhile. I'm headed off to attempt this:

IM France Bike Course

Ironman France. The IM with a MOTHER of bike profile. Take a closer look here:

Lots and lots of climbing. And then some. Don't let those little blips at kilometer 165 fool ya. I know better.

Now, I am not known for my climbing abilities. I am an Amazon. Amazons are not climbers. They're know for their adroit ability to reach for heavy objects on high shelves.

The positives...

__ I will be in France. Nice, France.

__ My family will be with me. All of us together. (Except for Scotty P.)

__ I will have carbo loaded on baguettes and chocolate croissants.

__ Did I say France?

So bon jour for now. Can't wait to post all the hairy details of the one Ironman I am least prepared for. #Haverekindledmyloveaffairwithcokezero. #haveenjoyednightlydessert. #havenotdonealegitimatelongbrick

Nothing like documenting the longest day of your life -- blow by blow -- to cyberspace. (I'm seriously worried about the 16 hour cutoff, which is one hour LESS that any Ironman in North America.)

But I'll be in France. Yeah, France. And such is life!

Get Up And Get Going

2011-06-16T07:10:00.001-07:00

Yasso 800s

2011-06-14T07:33:00.000-07:00

Yasso 800s are what we are doing now at the track on Wednesday mornings. It's such a simple plan: Run an 800, rest for the same amount of time it took you to run that 800, then repeat. Start out at the track with 4 of them your first week, then add one per week until you reach 10, which should be about two weeks out from your marathon.

Here's the key, if you are aiming for a 3:30 marathon, try and run a 3:30 800. If you are aiming for a 4 hour marathon, aim for a 4-minute 800, get it? Choose your time, work toward your goal, and keep it simple...

Genius.

**800 = 2 laps on around the track.

Can

2011-06-11T10:01:00.001-07:00

It's Really NOT About The Bike

2011-06-07T09:20:00.000-07:00

With another Ironman looming in the not-too-distant future, obsessing about the race starts to balloon in my thoughts. Am I taking the right bike for the climbs? Are my shoes going to feel good for the run? Will my goggles fog? Have I trained enough? Hydration, nutrition, endurance - oh my!

But after reading Bob Babbitt's narrative in Triathlete Magazine about his first Iron Journey in 1979, I'm 100 percent sure that it's NOT about carbon fiber, locking laces or aerobars.

Here's a brief excerpt from his article:

Bob Babbitt and friend - slowtwitch.com

"(In 1980, I) bungee-corded a (radio) to the padded handlebars of my $75 fire-damaged police auction bike, which also had a fuzzy raccoon seat cover, solid rubber tires because I couldn't change a flat plus panniers holding my sleeping bag and tent. Since I thought Ironman was a two-day event (swim 2.4 and ride 56 on day one, ride 56 and run 26.2 on day two) it made sense to carry a portable hotel room, right?

When I emerged from Ala Moana Channel, I put on my long-sleeve shirt along with khaki shorts and belt, mounted up and headed off on the second part of my Ironman adventure. Riding through Waikiki I turned on my radio and started to enjoy a day that I will never forget.

My crew gave me a Big Mac, fries and a Coke about 25 miles into the ride, a root beer snow cone at mile 80 and then a 45-minute massage between the bike and the run, which means I probably have one of the longest Ironman bike-to-run transitions ever.

The marathon was more of a walk a shuffle than a run, but it didn't matter. By that time I had already surprised myself. I had no idea that I could complete this unbelievable event all in one day. So when I did, I felt like I now had this business card in my pocket for the rest of my life that let me know I could accomplish anything I set my mind to - whether it was in business, sport or life."

Indeed, it's ALL about the journey and the experience -- not about a ten thousand dollar bike.

Enjoy the event. Train hard. And as Dori says, "Just keep swimming!"

Podium Stance At All Times

2011-06-02T07:51:00.000-07:00

In the book "The Mental Edge" by Kenneth Baum, the author writes about how to maintain a positive attitude while training and racing in any athletic event. It's a good read if you struggle with self-doubt. Here's a tip from his book:

Nadia

"Your posture is a direct link to the brain, and it can dramatically influence your self-confidence and your performance. Assume the body posture you would have if you were playing at peak levels. How would you be standing if you were at the top of your game? How would you be moving? What would your facial expression be? Assume and maintain that posture and your game will improve."

Free Swim

2011-05-29T08:34:00.000-07:00

When I arrived at Masters swim yesterday, for the first time ever, there was no coach on deck. The Nationals meet was being set up, so we were left to our own devices. In other words: Free Swim!

Now, "Free Swim" might not mean anything to you. But if you happened to spend any time in your youth at a public pool, you might appreciate those words as much as I do. Back in the day, Free Swim meant the time was now yours to spash, dunk, dive and manhandle your way around the pool. It meant Marco Polo matches, underwater tea parties, handstands and pretend gymnastics on the pool floor's balance beam, aka the lane line, and hour after hour of creative dives off the high dive.

Spending the afternoon goofing off at the pool meant freedom for us kids. In our neighborhood, we got dropped off at the pool in the back of our neighbor's truck. Car seats, seat belts, wha? We'd spend from noon to dusk swimming at the pool with nary a parent in sight. Our afternoon snack consisted of a melty Big Hunk that we'd shove into our mouths and then jump into the pool like we were getting away with something, since no food was allowed on deck.

In our town, the lifeguards knew us by name. Our tan lines were tattooed on our bronze bodies. And our feet were tougher than the thickest belt leather.

Morning swim was organized as a team, where we honed our strokes and perfected our starts from the blocks.

But afternoons were all about the fun -- jumping into the refreshing water and getting a reprive from the 100-plus Arizona temperatures.

Which is why still today, some of my favorite smells are potent chlorine and the whiff of a new latex swim cap. Swimming for me is a pleasure - a rest from the heaviness of the world, a chance to become weightless and glide through one hour of the day. No pounding the pavement, no endless spin of the cranks, just a solo effort through 50 yards of cool blue.

Masters swim I will always love. But Free Swim - there's just nothing better.

Stretch Armstrong

2011-05-25T14:26:00.000-07:00

Stretching is one of those things we all KNOW we should do it, but don't. But then there is tightness, stress, and finally, injury. Right? And what/who's too blame? Yep.

I asked Judy Stowers, a licensed stretch therapist, to give me her two cents about the benefits of stretching. Judy stretches athletes for a living and if you've never had her put you through a session, you're missing out. Here's what Judy had to say:

apexbodyworx.com

BENEFITS: It is quite possible that the greatest benefit of stretching is that it FEELS GOOD!!! Our bodies adapt to stress much easier if the muscles in the body are free from tension. When the muscles in the body are free from this tension, we eliminate, or greatly reduce, the risks of injury.

Whether in sport or just in our activities of daily living, stretching can help eliminate pain and stiffness in our bodies. Stretching also greatly increases circulation in the body. This is important because our bodies need good blood and oxygen flow in order to operate efficiently.

WHEN TO STRETCH: You will read a variety of opinions on when to stretch. The best advice I can give you on this is to stretch post-workout. The exercise itself, running for example, should be its own warm up. The post-workout stretch is vital to helping the muscles with recovery.

Each time we workout or put stress on our muscles, it creates tiny micro tears in the muscles. Stretching will help the muscles recover from these tears and also help prevent soreness and injury. There are certainly cases where stretching before can also be beneficial but by taking the time after your workout, you are applying the greatest benefit to your muscles. Think of it as preparation for the next workout!

A NOTE ON BREATHING: Breathing during a session of stretching is vital to the process of lengthening our muscles and reducing the tension found in the muscles. If you are holding your breath while you are stretching, your body actually holds in the tension, thus eliminating the possibility for the muscle to relax and be lengthened. Tension will always decrease in the muscles as you breathe out! The body will not be able to feel relaxed in a stretch while the muscles are under tension. By breathing through the stretch you are performing, you can physiologically alter the state of the muscle to be in a relaxed and lengthened state.

BEST APPROACH: Again, you will find a variety of opinions on what is best. With my training, I have found the best approach to be a contract-relax (C-R) approach. With this approach, you can incorporate a brief contraction to the muscle, followed by a deeper stretch. After a very strong contraction, the muscle's resistance to elongation is temporarily reduced, allowing us to stretch deeper than we would otherwise be able to do. Following a pattern of C-R stretches will allow you to create the maximum amount of flexibility in the body!

There is much to be learned and applied with stretching! I encourage you to spend some quiet time stretching and really FEEL your muscles lengthen. If you take just a few minutes a day to stretch, you will feel invigorated and will perform better in your given sports and activities!

For more information about a personal stretching session, contact Judy at www.apexbodyworx.com. It's better than a massage!

Thing I Have Learned This Week

2011-05-22T17:25:00.000-07:00

Pristine Canyon Lake, Arizona

In no particular order:

-- Running and cycling with friends will help you go faster and farther than you thought you could on any given day.

-- Compact cranksets are sweet and make hill climbing easier for these reasons:

• Higher RPMs can be maintained on steep climbs because of a lower low gear.
• Closer spacing of the gears makes it easer to maintain the optimal cadence as wind gusts and or small changes in elevation cause small speed changes.
• Some maximal speed potential on down hills is lost, but unless you are sustaining speeds of over 33mph on the flats this shouldn't be an issue.

-- Salt Sticks work when you feel your legs cramping.

-- The new Honey Stinger Vanilla Waffles may be better than the original.

-- Support your local bike shop because they support you.

--Open water swimming is much different than pool swimming, and you should go jump in the lake often.

-- Do your long run on the day before your long bike/brick, not visa versa. **Mark Allen was right about this one.

--A good training week will give you confidence. A bad one just sucks.

--Having a big race on your schedule gives you the motivation to get up before dawn to train.

--Naps are heaven sent.

--If tracking elevation gain on your Garmin is what keeps your pedaling, so be it.

--Exercise gives you endorphins. And that, Martha Stewart, is a good thing.