tag:blogger.com,1999:blog-83646394621967235862024-02-02T05:57:59.002-08:00Triathlon MomTriathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.comBlogger215125tag:blogger.com,1999:blog-8364639462196723586.post-39687971874853280962014-02-05T13:27:00.000-08:002014-02-05T13:27:09.501-08:00IMAZ Part 6: The Finish Line & Beyond<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqIBiVmC1lAZ5Izi-6Pqry28xxhJltNTbOybkwGuX3Nu4K3Zq2dgjzstHF2zJNlkHsqwYy5b9s2WMXgXvZiLytU8veQZIR8Np3k93Prz7Ad3eM483Okz0n26jtWQqEDWFGzvxNZkA4ebVr/s1600/Sherri+finish+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqIBiVmC1lAZ5Izi-6Pqry28xxhJltNTbOybkwGuX3Nu4K3Zq2dgjzstHF2zJNlkHsqwYy5b9s2WMXgXvZiLytU8veQZIR8Np3k93Prz7Ad3eM483Okz0n26jtWQqEDWFGzvxNZkA4ebVr/s1600/Sherri+finish+3.jpg" height="400" width="263" /></a></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">In case you missed Parts 1-5 of the <b>Ironman Arizona Race Recap:</b> </span><br />
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<span style="color: blue; font-family: Verdana, sans-serif;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-one-road-to-tempe.html">HERE</a> for Part One: The Road To Tempe</span><br />
<span style="color: blue; font-family: Verdana, sans-serif;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-two-countdown-to-race-day.html">HERE</a> for Part Two: Countdown to Race Day</span><br />
<span style="color: blue; font-family: Verdana, sans-serif;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-three-swim.html">HERE</a> for Part Three: The Swim</span><br />
<span style="color: blue; font-family: Verdana, sans-serif;">Click <a href="http://triathmom.blogspot.com/2014/01/imaz-part-4-bike.html">HERE</a> for Part Four: The Bike</span><br />
<span style="color: blue; font-family: Verdana, sans-serif;">Click <a href="http://triathmom.blogspot.com/2014/01/imaz-part-5-run.html">HERE</a> for Part Five: The Run</span><br />
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<span style="color: blue; font-family: Verdana, sans-serif;">The last mile of IMAZ was one of the longest miles of my
life! It was a dark and desolate stretch of road that made me feel like the
finish line was still so far away, yet I knew it was close . . . </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">So when I rounded the last bend and saw the finish chute
lined with spectator-filled bleachers and the timing clock reading 13:25 and change—I had
less than a minute to beat my IM Cozumel time—I picked up the pace, a lunatic
grin plastered on my face. </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Tom Petty’s <i>Running Down a Dream </i>was blasting (So true!) and
I heard Mike Reilly announce that I was an IRONMAN (again!) . . . and I felt
fantastic! </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Happy!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">140.6 PR!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">An Ironman Again!!</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif;">Immediately after crossing the finish line (and setting a
140.6 PR!!) a volunteer wrapped me in a silver space blanket, her arm tightly
around my shoulders. I think someone may have had me around the waist, too.
Clearly, this is a proactive move meant to keep newly-minted Ironmen (and
women) from collapsing on the ground! They kept asking me questions like, "Do you feel okay?" "Do you need to sit down?" "Do you feel faint?" "Are you alright?"</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Yes. No. No. Yes!</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Someone removed my timing chip. A medal was placed around my
neck. I was handed an icy cold water bottle and a finisher’s t-shirt, and was
maneuvered toward a photographer taking finisher photos. From the scaffolding overhead, I
spotted Tri Dad and our friends Erik (fellow IMAZ finisher) and his wife Marcia
cheering and waving. Tri Dad and Erik joined me for some happy finisher photos:</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">And I kept waiting . . . for the bad part to happen. In <st1:place w:st="on">Cozumel</st1:place>, I felt great when I crossed the finish line, and
then my body began to shut down. I couldn’t eat. The smell of food made me feel
nauseous. So I got a massage instead. The therapist seemed concerned about me.
Someone had to help me off the table. I sat in a chair feeling weak and dizzy
with my head in my lap. I wanted something light and salty—like pretzels—and
there were none. It was more sugary sports drinks (vomit!) and pizza (ugh!) and
fruit and granola bars and nothing I could imagine eating. I needed salt. I
settled on Cup O Noodles. The smell made my stomach roll over. I took a few sips. It came back up again. And then I
was shaking, lying on the ground, covered in a space blanket, my head in Tri Dad's lap. This went on for two hours. I tried to eat some orange slices.
They didn’t stay down. By that point, my husband had conspired with the roaming
medics to coax me into the medical tent. They helped me walk there. On the way, I
hurled into a Gatorade bin. Not my proudest moment. Thankfully it was all but empty—only 4 or 5 bottles
and some ice remaining. </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">In the tent, I was relieved of my wet, sweaty clothes,
swaddled in space blankets from head to toe, and given an IV. I was not alone.
There were many of us in the Mash-like tent. </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">And here’s the kicker. I suffered unnecessarily for hours trying to recover on my own before finally giving in to medical assistance. My
electrolytes were out of balance. The IV/saline solution the medics administered by-passed my digestive
system and went straight to my bloodstream to restore my electrolyte balance. Within 15 minutes—I
felt as good as new, though my finisher’s photo—taken nearly 3 hours after I’d
crossed the finish line in Cozumel—make it clear that I was still entirely loopy and out
of it. </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Crazy town.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUZICRwcTgY3iAA0kThJPCf7d3-zRHHCSwdecD44f4N6RHxRcn9WJOngvUKXW5ILMOZSocTLG1CyvY48O5EB53a7SrHwYy4nglwvCnJClbIkkkuuKBQGijdILqVcQEt0U5s5QRG0b3JvBN/s1600/Sherri+Matt+Finish+02.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUZICRwcTgY3iAA0kThJPCf7d3-zRHHCSwdecD44f4N6RHxRcn9WJOngvUKXW5ILMOZSocTLG1CyvY48O5EB53a7SrHwYy4nglwvCnJClbIkkkuuKBQGijdILqVcQEt0U5s5QRG0b3JvBN/s1600/Sherri+Matt+Finish+02.JPG" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Loopy post-IV electrolytes. </td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif;">The IMAZ finish line was an entirely different experience
for me . . . an enjoyable experience, and one that I remember much more
clearly. </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">First and foremost, I was hungry. And when I knew I could
eat, I knew I’d be okay. And did I ever eat!! I had two slices of pizza, a
plate of French fries, some fruit, a granola bar and a bunch of cookies. I
think I had a bag of chips, too. It was delightful!!</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Then, after replenishing much-needed calories, I got a
massage. Bliss! Afterward, we collected our gear and transition bags,
returned our bikes to Tri Bike Transport, and changed into warm, dry clothes. </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Bikes returned to Tri Bike? Check. Warm, dry clothes? Check.</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif;">The best part was returning to the bleachers to cheer for
our fellow finishers. It was so much fun to be part of the finish-line celebration .
. . something I missed out on entirely in </span><st1:place style="color: blue; font-family: Verdana, sans-serif;" w:st="on">Cozumel</st1:place><span style="color: blue; font-family: Verdana, sans-serif;">. </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">That night, back at the hotel, my knees were so sore I could barely sleep.
Every time I moved my legs, a bolt of pain shot through my knees, waking me up.
By morning, I could barely bend my knees and I spent the entire day limping around
town as we returned to <st1:place w:st="on"><st1:placename w:st="on">Tempe</st1:placename>
<st1:placetype w:st="on">Beach</st1:placetype> <st1:placetype w:st="on">Park</st1:placetype></st1:place>
one last time to collect our special needs bags. </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">We capped off the trip to Tempe with a fun night out with Erik & Marcia—enjoying a
Mexican feast on the outside patio of a downtown restaurant and indulging on homemade ice cream—before catching an early morning flight out the next day.
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<span style="color: blue; font-family: Verdana, sans-serif;">Back in <st1:state w:st="on">Maryland</st1:state>,
the plan was to REST—possibly for the entire month of December. However, 6 days
after IMAZ, Tri D2’s cross country team was participating in a 5K run and Tri
Dad and I, along with Tri D3, were all registered to run with her. </span><span style="color: blue; font-family: Verdana, sans-serif;">MISTAKE! At least for me it was.</span><span style="color: blue; font-family: Verdana, sans-serif;"> </span></div>
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<img height="182" src="http://www.errun.org/images/Turkey.jpg" width="320" /></div>
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<strong style="text-align: -webkit-center;"> 5K and 1 mile Fun</strong><span style="text-align: -webkit-center;"> </span><br style="text-align: -webkit-center;" /><em style="text-align: -webkit-center;"> <a href="http://www.errun.org/Run_of_the_Century_flyer_5K_and_1_mile_Fun_Run.doc" strong="" style="text-align: -webkit-center;">6th Annual Run of the Century</a></em><a href="http://www.errun.org/Run_of_the_Century_flyer_5K_and_1_mile_Fun_Run.doc" strong=""><span style="text-align: -webkit-center;"><strong></strong></span></a><br style="text-align: -webkit-center;" /><span style="text-align: -webkit-center;"> Saturday November 23, 2013</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Tri Dad and Tri D2 completely dusted me. I couldn’t even keep up with
Tri D3—my eight year old--so she ended up running alone, well ahead of me. Let
me just say I could not even run the first mile. Both knees locked up completely.
I tried a little walk/run combo in the second mile and it was a big FAIL. By the last mile I was
reduced to walking only.</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">What really added salt to the
wound (keep in mind I am entirely grumpy and frustrated and unreasonable by
this point) was when the well-meaning volunteers were giving me extra
encouragement as in, you know, the whole clapping and shouting “You can do it!" "Don’t give up!" "You’re
almost there!" And, my favorite—“You’re looking good!” Which, clearly, I was
not. I’m sure the volunteers thought it was my first 5K. Ever. It is unreasonable for me to say this but I felt humiliated and completely humbled. I wished I'd had a sign on my back that read “I did a 140.6 six days ago!!” I was an athlete
on injured reserved. A member of the walking wounded. And I can also say,
without a doubt, that I did my knees no favors that day. In fact, I probably
set back my recovery by several weeks. So, the moral of this story is, do not
race—At All! Not even the shortest distance—within a week of an Ironman!!</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvFyPBvDsln2kH4txvBQnlBIncq3etXFx7i23FOr0F2IICpQopSmUEqU5_oAnuB3wVFhagSG6gsXVRQDxWtvfbWQ1ZV8IXcqNHi9AKiAqAoGNDgfdyqJJa8zlsH4nklBbZ_6ll_SmaulC8/s1600/Finisher's+Medal.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvFyPBvDsln2kH4txvBQnlBIncq3etXFx7i23FOr0F2IICpQopSmUEqU5_oAnuB3wVFhagSG6gsXVRQDxWtvfbWQ1ZV8IXcqNHi9AKiAqAoGNDgfdyqJJa8zlsH4nklBbZ_6ll_SmaulC8/s1600/Finisher's+Medal.jpg" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finisher's Medal</td></tr>
</tbody></table>
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<span style="color: blue; font-family: Verdana, sans-serif;">Since that amazing day nearly 3 months ago (hard to
believe!) I’ve been taking it easy—treating myself to some down time—and trying
to recondition my body to <i>eat less food!</i></span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">For two weeks between Christmas Eve and New Year’s Day, the
only exercise I got involved long hikes and walks in my neighborhood and in the
park adjacent to my neighborhood. </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh2lN88fipAuT8aHyIOYZ9zKG3sXLkeMBhYTVp1YC09DEY7Chx-R6UxDJA0YuQQWLn2BXyDHLMnHwoCrduRTaSCrkxRlGiLgMVRWwAi3_xeruH-0TOui_jVK3L9hQoPtHmepyZL8_oXr8U/s1600/P1050202.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh2lN88fipAuT8aHyIOYZ9zKG3sXLkeMBhYTVp1YC09DEY7Chx-R6UxDJA0YuQQWLn2BXyDHLMnHwoCrduRTaSCrkxRlGiLgMVRWwAi3_xeruH-0TOui_jVK3L9hQoPtHmepyZL8_oXr8U/s1600/P1050202.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hiking near home</td></tr>
</tbody></table>
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<span style="color: blue; font-family: Verdana, sans-serif;">Since the start of the New Year, the plan has been simple:
Just Keep Moving. The “schedule,” if it can even be called that, looks
something like this: </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Monday—Rest</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Tuesday—Swim (2400 yards)</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Wednesday—Yoga (1 hour)</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Thursday—Spin/Cycle on trainer (45 mins)</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Friday—Run (5K or less)</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Saturday—Strength & Stretch (30 mins)</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Sunday—Walk/hike (30-60 mins)</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Typically, there is also a 20 minute daily walk with Tri
Dog and Tri D1. </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">This will likely continue until March, when training for
“the season” begins. What will the season look like, you ask? </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Well, when I was training for IMAZ, I envisioned a very
relaxing, low key 2014 season. At my low points, I whined and complained to friends about how much training for IMAZ sucked and to please stage an intervention if I EVER forgot that feeling and started talking about doing another Ironman! </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">I started talking about doing another Ironman <i>the day
after</i> IMAZ. It just can’t be helped. I have unfinished business with the 140.6.
And, as with childbirth and most other things, you quickly forget about the
pain and suffering involved once you’ve experienced the triumph and
exhilaration of the finish line.</span></div>
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<img height="400" src="http://www.beautifulbodybistro.com/wp-content/uploads/2011/05/Ironman_Logo_140.3_sticker.png" width="308" /></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">So gums are already flapping about IM 2015. The question is
where . . . and when. Tri Dad, Erik & I tentatively have our sights set on
IM Chattanooga . . . </span></div>
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<img height="320" src="http://www.triradar.com/files/2013/08/Ironman-Chattanooga.jpg" width="320" /></div>
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<span style="color: blue; font-family: Verdana, sans-serif;"> or IM Florida . . . </span></div>
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<img height="169" src="http://www.nycrunningmama.com/wp-content/uploads/2013/08/ironman-florida.png" width="320" /></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Time will tell . . .</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Meanwhile, my vision of a low key 2014 went up in flames
when I found out I’d qualified for the 2014 USAT Age Group National
Championships. </span></div>
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<img alt="2013 USA Triathlon Age Group National Championships Olympic and Sprint" src="http://www.usatriathlon.org/~/media/ef7b112459d94ca3bddde10a47229673.ashx?w=922&h=125" /></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Well, that’s just one race you might say. Which is true. It could
have been one and done, but it won’t be. Because another amazing, awesome,
incredible thing happened—I got sponsors. THREE of them. </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">In 2014 I will be racing for Xterra, SLS3, and the
StrongHope Elite Triathlon Team. So I now have a job to do. A rep to protect.
And I’m gearing myself up for the challenge, adventure and excitement to come in the season
ahead. </span></div>
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" 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<tr><td style="text-align: center;"><br /><img height="320" src="http://stronghopefoundation.org/wp-content/gallery/pictures/thumbs/thumbs_team-stronghope-2012.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">StrongHope Elite Triathlon Team will raise awareness and funds for pediatric cancer</span></td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif;">My longest race this season will be a 70.3, but I may even top out at an Int’l/Oly, as I anticipate having 6-8 races on the schedule this season. So . . . </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">So much for relaxing! But it’s all good :) </span><span style="color: blue; font-family: Verdana, sans-serif;">Here’s to a great 2014! </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Much gratitude to you all for following me on this
journey! I appreciate your support and encouragement more than I can express! So, stay tuned! There's more to come in this triathlon adventure and my quest for the Ironman while striving to live a balanced, healthy, and meaningful life! </span></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-33625069499851115382014-01-19T16:26:00.000-08:002014-01-19T16:26:08.561-08:00IMAZ Part 5: The Run<div class="separator" style="clear: both; text-align: center;">
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<tr><td class="tr-caption" style="text-align: center;"> IMAZ: THE RUN</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">In case you missed Parts One, Two or Three or the <b>Ironman Arizona Race Recap:</b></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-one-road-to-tempe.html">HERE</a> for Part One: The Road to Temp<o:p></o:p></span></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-two-countdown-to-race-day.html">HERE</a> for Part Two: Countdown to Race Day<o:p></o:p></span></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-three-swim.html">HERE</a> for Part Three: The Swim (and Race Morning)</span></span></div>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">Click </span><a href="http://triathmom.blogspot.com/2014/01/imaz-part-4-bike.html" style="font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">HERE</a><span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;"> for Part Four: The Bike </span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">The fact that I’d had a good ride—a PR for the distance—buoyed my spirits going into the run.<o:p></o:p></span></span></div>
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" 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<tr><td class="tr-caption" style="text-align: center;">Bike-to-Run Bags</td></tr>
</tbody></table>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">As I made my way through the transition area and changing tent, I was once again completely impressed and grateful for the quality and efficiency of the volunteer staff.</span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">Before entering the changing tent, I dropped my Bike-to-Run bag and helmet on the ground and dashed into a port-o-pot. When I emerged from the pot, my bag and helmet were gone! A volunteer standing near the changing tent waved and yelled, “I have your things. Come on!”<o:p></o:p></span></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<tr><td style="text-align: center;"><img height="239" 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" 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<tr><td class="tr-caption" style="text-align: center;">Port-o-Pots near changing tents</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">I followed the volunteer—who was running!—into the tent and, I’m serious, she had my socks and cycling shoes off my feet and my visor on my head before my butt even hit the chair, and I was off and running. Unfortunately, if there were volunteers outside the tent doling out sunscreen (as I later heard there were), I missed them and had to improvise later.</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Trying to Beat the Heat on first loop of Run Course</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif;"><span style="line-height: 18.399999618530273px;">So with the desert sun high in the sky and air temperature hitting its peak, I settled into an average pace of approximately 11:40/mile for the first 11 miles, including 1-2 minutes of walking every mile. Far from blazing, I know, but in my defense: I’d already been racing for more than 7 hours and had covered more than 114 miles, with 26.2 miles still to go on a knee that had been troubling me during the bike; AND on legs that hadn't run more than a few minutes at a time in the six weeks leading up to the race due to a hip injury. So, slow and steady was my plan. The day really doesn't start to feel long until you start to run.<o:p></o:p></span></span></div>
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<tr><td class="tr-caption" style="text-align: center;">Must keep electrolytes in balance!</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif;"><span style="line-height: 18.399999618530273px;">My second order of business was to keep up with my nutrition needs. </span><i style="line-height: 18.399999618530273px;">Electrolytes, electrolytes,</i><span style="line-height: 18.399999618530273px;"> is all I kept thinking after an electrolyte imbalance in Cozumel sent me to the medics for an IV when, 2-hours post-race, I still couldn't keep anything down. And I didn't even see it coming—I felt fantastic up until the moment I crossed that finish line! <o:p></o:p></span></span></div>
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<tr><td style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisxvLm6eZ8D6hag5hPbjEnzDyvPOi1o9LL0Ob6ennV7cPtLwnUG1LjKq2qitqtj1XdsBS4sdtsHTLDXXI5EzYWlKOciispTxemPeXTOsD-ZsBjLJ42iP7StRdaLu257TIfET8La4kXqlHY/s1600/Sherri+Run+01.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisxvLm6eZ8D6hag5hPbjEnzDyvPOi1o9LL0Ob6ennV7cPtLwnUG1LjKq2qitqtj1XdsBS4sdtsHTLDXXI5EzYWlKOciispTxemPeXTOsD-ZsBjLJ42iP7StRdaLu257TIfET8La4kXqlHY/s1600/Sherri+Run+01.JPG" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> IM Cozumel: No clue my electrolytes were out of whack!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEion10gCkvNaxnMSNme8t1iBFkfFluPHD-7fQ1aLGoF869lqEgqYgW35GemyitK3GdCuMfm4RQJRTlh6hs0nwgVqHTu_Li8rboaCWCuwDgM6-JSSy23B3UCk4QFlSofoJlvKbLu7YDX8k8X/s1600/Sherri+Matt+Finish+02.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEion10gCkvNaxnMSNme8t1iBFkfFluPHD-7fQ1aLGoF869lqEgqYgW35GemyitK3GdCuMfm4RQJRTlh6hs0nwgVqHTu_Li8rboaCWCuwDgM6-JSSy23B3UCk4QFlSofoJlvKbLu7YDX8k8X/s1600/Sherri+Matt+Finish+02.JPG" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Totally loopy post-IV at Cozumel</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">In Cozumel, though I’d packed a fuel belt with 32 oz of Infinit, I decided—with aid stations at every mile—to leave it behind. Probably a mistake. In Arizona I took a 16 oz bottle of Infinit with me as I exited T2 and sipped on it for the first several miles. With the need for sodium in mind, I tried to eat pretzels but quickly learned that pretzels, cookies and Bonk Breakers were nearly impossible to swallow. So, in addition to Infinit, bananas, grapes, water and Ironman Perform (sports drink) were the most palatable for me. The ice sponges were pretty awesome, too!</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Suncreen and electrolytes--must haves in the Ironman desert! </td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">Forty-five minutes into the run, with the sun beating down on me, I started to feel myself burning. The bottom edge of my sports bra was also chafing my ribs. So, as I approached the aid station near the 4-mile mark, I called out for sunscreen and Vaseline—which had been available at every aid station in Cozumel—and was surprised to find none.</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Spectators line both sides of the run course</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">Here’s another cool thing about Ironman: The spectators. These poor souls hang around outside from sun up to sundown, for the sole purpose of encouraging, supporting and cheering on our sorry butts! Ironman spectators should really get a finisher’s medal of their own! So, as I left the 4-mile aid station empty handed, a spectator who’d heard my request pulled me into her tent and supplied me with both items. (In hindsight--I hope that was legal!?!?) Ironman spectators totally rock!!</span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">All was going reasonably well those first 11 miles and then, at the half-way point, the discomfort in my left knee—which began at the 6-mile mark—intensified, slowing my average pace to between 13:14 – 15:35 for the last half of the run. I hit my low point, rock bottom, at mile 17 which is when my right knee joined the party, sinking my pace to 15:35—my worst of the whole run—for that mile.<o:p></o:p></span></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">Which is the exact moment when I crossed paths with another awesome person—a fellow athlete who saw me hobbling along and offered to share his Bengay—which he said he swears by for IT Band pain. <i>Can’t hurt, right? </i>So in that literally and figuratively dark hour, I stopped to spread the analgesic cream on my knees, while Bengay guy and I watched, with mild surprise and detached curiosity, as a female triathlete squatted down right there in the middle of the run course and peed on the walkway. I am not kidding—and she couldn’t have been more than half a mile in either direction from the closest port-o-pot. In the dark hours of a 140.6, we are all brothers and sisters on the battlefield, fighting our demons and struggling to survive.<o:p></o:p></span></span></div>
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" 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<tr><td class="tr-caption" style="text-align: center;">Magical Chicken Broth</td></tr>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">It is also around this time that I started to feel the dreaded bonk coming on. My energy level was running now and I felt nauseous. I’d heard many stories about the magic of chicken broth and so, as a vegetarian, I hate to admit that the nasty, gamey-smelling broth is the very thing that turned it all around for me. No kidding. A few sips of the stuff and I was golden. Kind of like when you’re a kid and you’re sick and your mom gives you chicken soup to help you feel better. </span></span></div>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">The first time I tried it I made the mistake of catching a whiff of the stuff, and the smell was utterly repulsive—I thought I was going to hurl. But I chugged it down and, almost instantly, felt better. So whenever I started to feel bad on the course, I had a little chicken broth—being careful to hold my breath while drinking it—and chased it down with a little cola. Voila! Magic! And, as the evening wore on, I switched from fruit to chips, cola, Bonk Breakers and cookies to sustain me.</span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;"><span style="line-height: 18.399999618530273px;">During the first loop of the run I saw signs that read, “Don’t slow down—there are zombies chasing you.” I didn't really get it at the time. The “A-ha!” moment came during the 2nd loop when, after more than 12 hours on the course, I hit a turnaround point and ran past the runners behind me—many of whom were limping, staggering, groaning, grimacing, and more or less dragging themselves along the course. Zombies were indeed chasing me.<o:p></o:p></span></span></div>
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<tr><td class="tr-caption" style="font-size: 13px;">Zombies are chasing you on the run course</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">Thanks to my failing knees, I was forced to walk the last 10 miles of the course, adding short bursts of running whenever I could on the flattest stretches of road. The walking meant that my goal of going sub-13 hours had slipped from my grasp so, by mile 17, I was clinging to my second goal of setting a 140.6 PR by beating my Cozumel time of 13:26:14. </span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpfmYH-R05FJGCZKx9wIsn9qT__f7Eng2Wuy3PXyzcikivjzqiKob5utuykELTxjYrY-rbp-8XroAE5yu7uCA2sVQW8FQwMzgaYjnTYEduCgrb6J1aQjblCGbl4U5GoCtkRH-v6qEKIFcJ/s1600/IronMan+Cozumel+Finish+Photo+Sherri.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpfmYH-R05FJGCZKx9wIsn9qT__f7Eng2Wuy3PXyzcikivjzqiKob5utuykELTxjYrY-rbp-8XroAE5yu7uCA2sVQW8FQwMzgaYjnTYEduCgrb6J1aQjblCGbl4U5GoCtkRH-v6qEKIFcJ/s1600/IronMan+Cozumel+Finish+Photo+Sherri.jpg" height="265" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ironman Cozumel Finish Line</td></tr>
</tbody></table>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">This is the moment I was beyond glad I’d chosen to wear my GPS watch. I checked it constantly, pushing myself further than I should have, beyond what my knees were capable of, to BEAT THAT TIME. I was singularly focused. With 3 miles to go, every second counted. It hurt to run, but I ran anyway, sometimes until tears came to my eyes or could hear myself saying “Ow, ow, ow!” as I pushed on, racing the clock. </span></div>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">Each aid station on the course had a different theme, which was entertaining and served as a distraction from the pain and general unpleasantness of running. The ones I remember most were the Pirates, Superheroes, 911, 70s, 80s, Dance Party, Disco and Christmas.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="266" src="http://ironvan.files.wordpress.com/2011/11/80362-262-002f.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pirate Aid Station</td></tr>
</tbody></table>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">The Christmas aid station, at mile 25, was the last aid station on the course. From this aid station I could hear the crowd but I couldn’t see them, or the finish line, though I knew it was close. The last mile of the course was actually pitch black and completely deserted until there was less than 2/10 of a mile to go. </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUlHEdHhWoAEaSfGxeAqcuxUfhvS-Q9e0E-ftQ6BldEYZQP1knVvgH8MGfIaqVGJAb0b1WuCJrsq7jxz5E9KHfbGB5hlH0RDzhFadiDjHe_gIJAdqIYrEE-IgFNj6eUCm2WWzRa70crmCc/s1600/Sherri+run+5.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUlHEdHhWoAEaSfGxeAqcuxUfhvS-Q9e0E-ftQ6BldEYZQP1knVvgH8MGfIaqVGJAb0b1WuCJrsq7jxz5E9KHfbGB5hlH0RDzhFadiDjHe_gIJAdqIYrEE-IgFNj6eUCm2WWzRa70crmCc/s1600/Sherri+run+5.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finish line in sight--finally!</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">I wanted more than anything to run—RUN—across the finish line, not limp or walk or drag myself across it, so I walked the last mile. I walked until I rounded a corner and finally saw the big blue finish line, shimmering like a mirage beyond a finish chute lined on both sides by bleachers filled with raucous spectators blowing horns, ringing bells, waving flags, cheering, shouting and clapping.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgozSq554zIJu2Y4A0-8Z_jwRbgmg_dvR78mBrTVx5Sqh2MM7LdYTIrSJQ1YRV67oOBErYoDNESkpAsf1CPRtjmMGt2prG_e-fJhkiZ9vufmY99Cv9XdMHUuVZthgp5h7eOOTDIaZMLXwzz/s1600/Sherri+finish+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgozSq554zIJu2Y4A0-8Z_jwRbgmg_dvR78mBrTVx5Sqh2MM7LdYTIrSJQ1YRV67oOBErYoDNESkpAsf1CPRtjmMGt2prG_e-fJhkiZ9vufmY99Cv9XdMHUuVZthgp5h7eOOTDIaZMLXwzz/s1600/Sherri+finish+1.jpg" height="400" width="265" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The finish chute!</td></tr>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">When this sight for sore eyes (and sore knees and sore legs and sore feet) came into view, I ran. During the pre-race meeting, athletes were advised not to sprint to the finish. We were advised to take our time, take it all in, absorb the energy of the crowd, revel in the accomplishment, savor the moment, and hear Mike Reilly announce “You Are An IRONMAN!”</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAz0YjlXuQptCtl0-s1SPfYbF7meP9BAMRHjrLzcsr3wTKzLodaam4m8Z9vtDJO1eziYhi72PLdbTD6p1X2nXjq95OOrymLWHS9FF2MDTA2_PH6DsFvkDh0wwCRJ9L7XrY4qDXxqENdbkT/s1600/Sherri+finish+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAz0YjlXuQptCtl0-s1SPfYbF7meP9BAMRHjrLzcsr3wTKzLodaam4m8Z9vtDJO1eziYhi72PLdbTD6p1X2nXjq95OOrymLWHS9FF2MDTA2_PH6DsFvkDh0wwCRJ9L7XrY4qDXxqENdbkT/s1600/Sherri+finish+2.jpg" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beating my Cozumel time with less than a minute to spare!</td></tr>
</tbody></table>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;">I, however, was doing none of those things. With the clock ticking away, and my goal of beating my Cozumel time drawing dangerously close, I ran.</span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">With Tom Petty’s “Running Down a Dream” blasting, I sprinted through the chute. I did hear Mike Reilly shout those magical words but, best of all, was seeing the clock. I finished my second Ironman in 13:25:38. And it was the most awesome feeling in the world! <o:p></o:p></span></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVoITL_zZFNLCLeQQH89Tk6wdsd_pAg9v6YHtGayl1K-oR_XpJNK9Py2malCvY6UqP4u90bK5czkdnim3UbjIE4jUcKwtbVt7B1N0NVYrXrVwM3qf9MwHiqfx66eHlpazacCar7Uzbk5Ep/s1600/Sherri+finish+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVoITL_zZFNLCLeQQH89Tk6wdsd_pAg9v6YHtGayl1K-oR_XpJNK9Py2malCvY6UqP4u90bK5czkdnim3UbjIE4jUcKwtbVt7B1N0NVYrXrVwM3qf9MwHiqfx66eHlpazacCar7Uzbk5Ep/s1600/Sherri+finish+3.jpg" height="400" width="263" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I AM AN IRONMAN--AGAIN!! :)</td></tr>
</tbody></table>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;"><b>RUN STATS:</b><a href="" name="_GoBack"></a><o:p></o:p></span></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;"><b>Time: </b>5:43:58 <b> Average Pace: </b>13:07/mile<o:p></o:p></span></span></div>
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<span style="color: blue; font-family: Verdana, sans-serif; line-height: 18.399999618530273px;"><b>Best Pace: </b>10:53/mile at 1.9 miles</span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;"><b>Worst Pace: </b>15:35/mile at 16.9 miles<o:p></o:p></span></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">63rd/142 Division (Top 44%)<o:p></o:p></span></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">342/747 All women (46%)<o:p></o:p></span></span></div>
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<span style="line-height: 18.399999618530273px;"><span style="color: blue; font-family: Verdana, sans-serif;">1588/2704 Overall (58%)</span></span></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-39455348317043362772014-01-06T10:57:00.000-08:002014-01-06T10:57:02.787-08:00IMAZ Part 4: The Bike <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9cWg9Rxv8d4hFyvZF1fSwcOl2arqQdJnuxslkdhtHZRHFVLckiZ8eaWyh_8eVaMOMJAolMSxlynJVA9QgxBAsgSIn-72nf8T9Qcz_BKMiza3R0M1sRQL8vnIJI9otQf1QbmO_2EDhxxJy/s1600/Sherri+bike+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9cWg9Rxv8d4hFyvZF1fSwcOl2arqQdJnuxslkdhtHZRHFVLckiZ8eaWyh_8eVaMOMJAolMSxlynJVA9QgxBAsgSIn-72nf8T9Qcz_BKMiza3R0M1sRQL8vnIJI9otQf1QbmO_2EDhxxJy/s1600/Sherri+bike+1.jpg" height="400" width="266" /></a></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">In case you missed Parts One, Two or Three or the Ironman Arizona Race Recap:</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-one-road-to-tempe.html">HERE</a> for Part One: The Road to Temp</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-two-countdown-to-race-day.html">HERE</a> for Part Two: Countdown to Race Day</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-three-swim.html">HERE</a> for Part Three: The Swim (and Race Morning)</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">When I first started the bike leg—out of <st1:placename w:st="on">Tempe</st1:placename> <st1:placetype w:st="on">Beach</st1:placetype> <st1:placetype w:st="on">Park</st1:placetype> and through the urban areas of <st1:city w:st="on">Tempe</st1:city>—my only thoughts were of how happy I was
to be out of the frigid lake and how happy I was to have arm warmers. My teeth
chattered for the first 15-20 minutes of the ride and the bite of LaraBar I’d
taken as I exited transition sat like a wet lump in my mouth. I was unable to
either chew or swallow it so I eventually spit it out. I focused on drinking
Infinit instead as “calorie load, calorie load” was the next thought to enter
my frozen brain once it began to thaw. (The bike leg is all about managing calorie
intake to see you through not only the ride, but the long run ahead.)</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMmFUU80dHRx94bHjhq8cKKYuGaZ65GcuLlZw9O40jvgfZRc_R3QMr4OweAA1sFawynhM_2JWW3Oii75NqA_3uM_Xns4yMxIgsVDvsiPzbUb9GLara-eriojS7bqj-dmJnLYeLwhvU-7bb/s1600/Sherri+bike+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMmFUU80dHRx94bHjhq8cKKYuGaZ65GcuLlZw9O40jvgfZRc_R3QMr4OweAA1sFawynhM_2JWW3Oii75NqA_3uM_Xns4yMxIgsVDvsiPzbUb9GLara-eriojS7bqj-dmJnLYeLwhvU-7bb/s1600/Sherri+bike+3.jpg" height="400" width="262" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me in my arm warmers, heading out of town</td></tr>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Then, as we were finally hitting the outskirts of town, a
horrible thing happened. A pack of us had just rounded a corner when some guy came
flying up from behind and either lost control of his bike or clipped the tire
of a rider in front of him. It was a devastating crash. The guy's water bottles
were thrown to the left, the bike clattered to the ground, spun around or
flipped a few times, and the cyclist was ejected to the right, bouncing cross
the road like a stone skipped across the surface of the pond. He ended up just
off the shoulder of the road, lying on his side, his arm—the one I could see in
a brief backward glimpse--bloodied. I’m pretty sure that guy was done for the day, and
I’d be surprised if he walked away without a broken bone or two.</span></div>
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<tr><td style="text-align: center;"><img height="218" src="http://ironstruck.com/wp-content/uploads/2011/11/crash10.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Random bike crash pic</td></tr>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Unless you are actually involved in the crash, it is hard to
stop and lend assistance as stopping or pulling across several lanes of
cyclists, all going 20+ mph, can easily lead to a secondary crash. As it was,
every triathlete in the vicinity was swerving to avoid running over the
cyclist, his bike or the ejected water bottles rolling across the road. </span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">This all happened right in front of me--I believe my heart actually stopped for a beat, started only again by the surge of
adrenaline and fear pumping through my body. I, too, swerved mightily to avoid
being swept up in the wreckage. And once the pack of us moved on from the near miss and was able to breathe again, a guy in front of me but behind the cyclist
that went down (perhaps even the guy who’s back tire had been clipped?), turned and said. “What the hell just happened?” </span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">It was very scary. And it happens so fast—in the blink of an
eye. I saw roaming medics headed toward the scene so I knew my
fellow triathlete was being quickly tended to, but I thought of him often
throughout the day. Sometimes it just doesn't pay to be so aggressive. Early on
in the ride, when the bikes are thick and cyclists are shaking off the swim and
tending to nutritional needs, patience is the name of the game. </span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">The IMAZ bike course was not nearly as scenic as I’d
expected—or as the pictures of the race lead you to believe. The three loop
course is 2/3 urban and 1/3 red rocks and cacti. So for each loop of
approximately 37 miles, only 12 miles offered much to look at. </span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Arizona bike course as advertised: </span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFvQEIU03XNV_HnMXb6rxRnT-cm_zmcJQIBx1oYjHx5_U9zBQ-P0Q3ryEfMB8x5eQ-iFjoD8eUuF5PFGLnCpXh5Ccptzma3TZpBizqaAU8_tkpBckoVS4cJeKYenxJbKKbACHKRMBpm-6I/s1600/Bike+Beeline+Highway.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFvQEIU03XNV_HnMXb6rxRnT-cm_zmcJQIBx1oYjHx5_U9zBQ-P0Q3ryEfMB8x5eQ-iFjoD8eUuF5PFGLnCpXh5Ccptzma3TZpBizqaAU8_tkpBckoVS4cJeKYenxJbKKbACHKRMBpm-6I/s1600/Bike+Beeline+Highway.jpg" height="232" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All red rock and cacti</td></tr>
</tbody></table>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Arizona bike course in reality: </span><br />
<span style="color: blue; font-family: Arial, Helvetica, sans-serif;"><br /></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTw8L_PaVoq3yC2iWdlfUd2q53xd_s-JY1FsLlbRJ5YCrLnJ2e0rL-XKTs_JLXV8SdEgJ4p1p43zJ8JQjTv2EutZJO4cXXlu9NI1g59eRL-RQaMBASBxbJX2SXYug20oWgKCVhLGTsyS3d/s1600/Sherri+bike+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTw8L_PaVoq3yC2iWdlfUd2q53xd_s-JY1FsLlbRJ5YCrLnJ2e0rL-XKTs_JLXV8SdEgJ4p1p43zJ8JQjTv2EutZJO4cXXlu9NI1g59eRL-RQaMBASBxbJX2SXYug20oWgKCVhLGTsyS3d/s1600/Sherri+bike+2.jpg" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cars. Lots of cars.</td></tr>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">As advertised, the course was pretty flat, with a gradual
uphill heading out of town and a gradual descent heading back. Of course, as
luck would have it, winds were a bit higher than hoped for—creeping into the
low teens—and were mostly in my face or off my left shoulder on the downhill. But the temperature was great: sunny, mid-70s, with low (but higher than average for Arizona) humidity. </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGHPNEkEspY3KvPywDq4B-JbrZMiDnj70XGJwgPrIjNxAlk2WZK5A58LOy9FBjXuCUfM3CQPCj6qttiNaNTz1GyO1vkis2cjjSbVMKs2Jv3tyhYFX4u4pldDa8ag9MZourJ8h-OyTiU_68/s1600/Bike+climb.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGHPNEkEspY3KvPywDq4B-JbrZMiDnj70XGJwgPrIjNxAlk2WZK5A58LOy9FBjXuCUfM3CQPCj6qttiNaNTz1GyO1vkis2cjjSbVMKs2Jv3tyhYFX4u4pldDa8ag9MZourJ8h-OyTiU_68/s1600/Bike+climb.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cyclist heading into the uphill and downhill segments of the ride</td></tr>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">I flew through the first loop, my pace ranging from a low of
17.1 on the outbound and a high of 23.6 (my highest of the entire ride at the
27.8 mile mark) on the return, for an average of 19.8 mph. The
down side to this was the fact that my left IT Band began to give me trouble as
early as the 20-mile mark and was stiff and painful off & on throughout the rest
of the ride. When it initially flared, with still more than 90 miles to go, I
fretted over whether I’d even be able to finish the ride. I did, but I
knew this would mean bad things to come in the run.</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Heading back into town, the crowds, music and announcers
provided a welcome boost to lift the spirits and, knowing what was to expect of
the course for the remainder of the ride, I began to settle in to an average
pace of 18.24. I wasn't able to take advantage of the downhill segment on the 2<sup>nd</sup>
& 3<sup>rd</sup> loops as well as I could on the first because I had to use
the momentum to be able to “let if fly on the fly,” if you know what I mean. No
way I was losing time waiting in line for the port-o-pot! I know this may gross
some people out, but it truly is the nature of the beast in long-distance
triathlon racing, especially if you are aiming to be competitive, set a PR, or
meet a certain time goal. </span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">The other thing, lack of scenery aside, that I did not care
for on the IMAZ bike course was that it always felt crowded. At IM Cozumel—in
addition to the gorgeous ocean views and phenomenal crowd support—the course
was a loop instead of an out-and-back, so everyone was riding in the same
direction at all times and there was always plenty of wide-open spaces.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3waUTF4foRpb0iI_KiW9MJ0Wza7PIDnfyM0fHCVck9-U1EkIQpsPRDmFDMWIeyyiW9_OEU2VLkEORGxPRHRF8XffqEEml4hu1uewaqTaLvN__l7G0uH9Qcw_e4KwLPK_AEQNh_COqa_1U/s1600/Ironman+Cozumel+Bike+Sherri.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3waUTF4foRpb0iI_KiW9MJ0Wza7PIDnfyM0fHCVck9-U1EkIQpsPRDmFDMWIeyyiW9_OEU2VLkEORGxPRHRF8XffqEEml4hu1uewaqTaLvN__l7G0uH9Qcw_e4KwLPK_AEQNh_COqa_1U/s1600/Ironman+Cozumel+Bike+Sherri.jpg" height="263" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ironman Cozumel bike course</td></tr>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">At IMAZ, we had one whole side of the divided highway to
ourselves (cars traveled on the other side, for the most part), but there were
bikes headed in two directions on the same stretch of pavement. So while you
were always traveling with a pack going the same way, there was also always
another pack of riders coming at you. It made passing more difficult and a
little too close for comfort in some cases. I saw, more than once, some of the more aggressive riders nearly collide head on as both were attempting to pass to the
left of slower riders on their sides of the road.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmkVHhVe4nueI7X6QyHOH4abC30rhJgpKDrF4rQ8B8bJiLgawMvLkZwhIm76F2NiKVjfYqEspEH_AV15-XIv2B91J6c9UUDWfk3-oepkBI_N1ZB_kDzgfAeaSoxrgdJoUcowQRpCb8YUDe/s1600/Bike+traffic.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmkVHhVe4nueI7X6QyHOH4abC30rhJgpKDrF4rQ8B8bJiLgawMvLkZwhIm76F2NiKVjfYqEspEH_AV15-XIv2B91J6c9UUDWfk3-oepkBI_N1ZB_kDzgfAeaSoxrgdJoUcowQRpCb8YUDe/s1600/Bike+traffic.jpg" height="220" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Crowded IMAZ bike course</td></tr>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">I want to pause here to give a shout out to the volunteers
at the Bike Special Needs stop. This is the point about half way through the
ride when you ditch any used/unused or unwanted items on your bike and
exchange them for all new items, such as full bottles of Infinit and a new
stash of gels, power bars, dried fruit or whatever else you’re eating. Extra
body lube & sunscreen can be obtained and extra layers, such as arm
warmers, can be discarded. The two women who helped me were <i>fab-u-lous</i>—the kinds
of volunteers who anticipate your needs before you even give voice to them.
They had me out of there—restocked and ready to go—in record time. <b>Bike Special
Needs volunteers—You Rocked!!</b></span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">My third loop, at an average pace of 18.0, was my slowest of
all, but not by much. The worst of it was seeing two more cyclists go down, though in a much less spectacular fashion. From what I could tell,
people were getting tired. It was the section with the greatest incline. A
woman began to slow her pace or maybe weaved a little, and the older man behind
her who wasn’t looking—he had his head down and also appeared to be struggling—ran into her back tire. He cursed and they both went down, (seemingly in slow
motion--especially as compared to the other guy!), but still hard enough to leave
them both bloodied and sporting a little road rash. Fortunately, unlike the
first guy, they were both probably in good enough shape to carry on. </span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">I love my bike, but usually after 100+ miles, I’m more than
ready to be finished. In <st1:place w:st="on">Cozumel</st1:place>, I was
actually looking forward to the marathon—I was happy to do <i>anything</i> as long as it meant getting <u>off</u> <u>the</u> <u>bike</u>!
</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Conversely, at IMAZ, I felt like a million bucks as I
finished the ride—relieved as always that I’d made it through without mishap;
no collisions, no flat tires—and happy to report that <i>nothing hurt.</i> Not my neck, shoulders, butt,
legs or anything that is usually in agony by then. It's that moment when you feel certain that all the training, all the time in the saddle, paid off! I finished the ride in
6:02:37—a bike PR for me—with an average pace of 18.53 and in the top 31% of
all women. </span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Back at <st1:place w:st="on"><st1:placename w:st="on">Tempe</st1:placename>
<st1:placetype w:st="on">Beach</st1:placetype> <st1:placetype w:st="on">Park, </st1:placetype></st1:place>I handed off my bike to a waiting volunteer and made a dash for the
changing tent, grabbing my Bike-to-Run bag along the way. Oh, and there was no
line at the pots near the changing tents, so I was finally able to get some
sweet relief while <i>not</i> on the fly! </span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Bike Stats:</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Time: 6:02:37 Pace:
18.53</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">52<sup>nd</sup>/142 Division (Top 36%)</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">232/747 All women (Top 31%)</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">1331/2704 Overall (Top 49%)</span></div>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">PS--Here's two great pics of Tri Dad rockin' the bike ride</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSTkZL6nWLLgSn-hDfDuZasEgckWrnJfYqVivlhb6VFzXHC3B0VaMkXRrxbJ8uNXwkVQShpXIkDBk8ksPxXIAj96v_sE1k3m67QeidLw-XXcbNK4S_tlcOMX9WTVEso8WJAh_eWAwunmue/s1600/Matt+bike+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSTkZL6nWLLgSn-hDfDuZasEgckWrnJfYqVivlhb6VFzXHC3B0VaMkXRrxbJ8uNXwkVQShpXIkDBk8ksPxXIAj96v_sE1k3m67QeidLw-XXcbNK4S_tlcOMX9WTVEso8WJAh_eWAwunmue/s1600/Matt+bike+2.jpg" height="400" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dad on the bike</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD4J7RluHWFm5Ten02nkV2aaHWdSZ3iLXlnv8RMlN6oicug9PsBk_kebH7IiKAzkFJ60Duuyqaa327QnjqZzKqzlo2Vyuxc5wP6ZOHUEPVVBDl8YrMVmUBByjVQu8PWOnSJ7Aj1jR_MB33/s1600/Matt+bike.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD4J7RluHWFm5Ten02nkV2aaHWdSZ3iLXlnv8RMlN6oicug9PsBk_kebH7IiKAzkFJ60Duuyqaa327QnjqZzKqzlo2Vyuxc5wP6ZOHUEPVVBDl8YrMVmUBByjVQu8PWOnSJ7Aj1jR_MB33/s1600/Matt+bike.jpg" height="262" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dad on a scenic part of the ride</td></tr>
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<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">: </span><br />
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<b style="color: blue; font-family: Arial, Helvetica, sans-serif;">Up Next: IMAZ Part Five: The Run </b></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-27937349998005668322013-12-23T18:10:00.003-08:002013-12-23T18:10:25.510-08:00IMAZ Part Three: The Swim <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfywDsccSfYLpCdGL0UTpUECvF4ItSuQd8jouiJJI-piNZDhTAP_S3pSBRL1K_LfO1L7N8byngYJ2-lqZcI6ms7mp1B3TYX_VOeTWBk-Rap2yVCOa2nOUwTUeyt_Xz5afDyyGcRKKdNuac/s1600/Swim+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="371" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfywDsccSfYLpCdGL0UTpUECvF4ItSuQd8jouiJJI-piNZDhTAP_S3pSBRL1K_LfO1L7N8byngYJ2-lqZcI6ms7mp1B3TYX_VOeTWBk-Rap2yVCOa2nOUwTUeyt_Xz5afDyyGcRKKdNuac/s640/Swim+3.jpg" width="640" /></a></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">If you missed Part One or Part Two of the IMAZ Recap:</span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-one-road-to-tempe.html">HERE</a> for Part One: The Road to Tempe</span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Click <a href="http://triathmom.blogspot.com/2013/12/imaz-part-two-countdown-to-race-day.html">HERE</a> for Part Two: Countdown to Race Day. </span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><b><u>IMAZ Part Three: The Swim (and race morning)</u></b></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Like most people, I don’t sleep well the night before a
race. This was especially true the night before IMAZ. </span></span></div>
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<tr><td style="text-align: center;"><img height="239" src="data:image/jpeg;base64,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" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alarm clock was set to 3:30 AM on race morning</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">In addition to our room
alarm clock being set for 3:30 AM, we’d asked the front desk for a wake-up call
and also set both of our cell phones. But then, in the wee hours of the
morning, an Amber Alert went out, apparently hitting all the cell phones in the
area.</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="400" src="http://img.photobucket.com/albums/v308/bucfan556/null_zps5e40960d.png" style="margin-left: auto; margin-right: auto;" width="225" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Amber Alert sent via text on the morning of November 17, 2013 in Tempe, AZ</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">The alert was off-set by several minutes between my phone and my husband’s
so by the time he’d turned the alert off on his phone and we’d just fallen back
to sleep, the alert sounded on my phone. The sequence repeated itself 15-20
minutes later. When it was finally time to get up, I felt like I’d hardly slept
at all but, rather, laid there with my eyes shut for 5 or 6 hours.</span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Transportation from the hotel to Tempe Beach Park (TBP) was limited, so we
signed up for the 4:50 AM shuttle to get us to the park by 5 AM when transition
opened. In the chilly, pre-dawn hours, with beams of light from various
headlamps cutting through the darkness, the usual pre-race ritual began:
Filling water bottles with Infinit, stocking the bento box with gels, Larabars, Fig Newtons, dried fruit & mini Snickers, getting body marking,
putting on sunscreen, dropping off Special Needs bags, sipping Infinit and
water and eating a Lara Bar, squeezing into a wetsuit, and waiting, waiting,
waiting in line for the Port-O-Pot. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">And then it was time to head to the water. As more than 2700
triathletes filed out of transition and toward the lakefront, the canon blasts
at 6:45 and 6:50 AM signaled the start of the men’s and women’s pro race. From
a short pier, we jumped into the frigid water and swam approximately 100 yards
to the swim start, just beyond two spectator-lined bridges. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji_dglxDxiYq1fuzzUa32qh32dI-LQPBGWhK3gnueQzM0e6Fs-xdTI0vPwWwm6MBmVeZwFxX1lwQotJcUymwhnwl2B1xiB9g0ryuwtq4jUwWuTJSACgl1b7nFZ5U9BAbKW0h9weuJSfVYI/s1600/Swim+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji_dglxDxiYq1fuzzUa32qh32dI-LQPBGWhK3gnueQzM0e6Fs-xdTI0vPwWwm6MBmVeZwFxX1lwQotJcUymwhnwl2B1xiB9g0ryuwtq4jUwWuTJSACgl1b7nFZ5U9BAbKW0h9weuJSfVYI/s400/Swim+1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Spectators line the bridge as swimmers head to the swim start</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">I was shivering and treading water, jockeying for position
on the inner edge of the front third of the pack, when people behind me and
toward the middle started screaming.</span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">“What’s going on?” I asked some anonymous green-capped, wetsuit-clad, goggle-wearing guy nearby. He told me people were calling for a
medic. We think someone had started to panic. Or possibly gone hypothermic, I
thought. At 63 degrees, the water was freezing and the air, at only 54, did not
help.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">And though we’d been cautioned at the pre-race meeting to
“look before you leap,” I found out after the race that someone had been taken
out of the water on a stretcher with what were likely fractured ribs—because
someone jumped on him. For that poor guy, his day was over before it began. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="266" src="http://www.slowtwitch.com/articles/images/8/60288-large_04_2012Bestof_Swim.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Swimmer leaps into the Tempe Town Lake</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">The rising sun brightened the sky from dusky shades of dawn
to the light blues and lavenders of early morning—and we were off. Arms
thrashing, legs, kicking, whipping the placid lake into a churning angry sea of
neoprene. </span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiotu5LpsXrLfnFymBX1c682gvQLIeFq-fYwhhIAXAa_B8v8MhiwlXg_0D5GbqFRehroVQMVE1rqd0RWXTv1rXmXcnW8k5XBBXyMNXmM0Q42HUUVeW-pYrSc50KgE7qVgMPdt2bamdiKy0K/s1600/Swim+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiotu5LpsXrLfnFymBX1c682gvQLIeFq-fYwhhIAXAa_B8v8MhiwlXg_0D5GbqFRehroVQMVE1rqd0RWXTv1rXmXcnW8k5XBBXyMNXmM0Q42HUUVeW-pYrSc50KgE7qVgMPdt2bamdiKy0K/s400/Swim+2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The madness begins</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">It was almost impossible to take more than one stroke without running
into someone. Early in the melee I took a foot to the face. Luckily there was
no force behind the kick—I didn’t end up with a bloody nose or goggles knocked off—but I could clearly feel the contours of a heel on my forehead, a
sole on my nose and toes on my chin. Not the most pleasant sensation.</span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3nkkeosCZRHk3ou8lA0qCxDmbFCzH1gtttNYRI8Bx_1uDwS5q0qmWTvjjlkMDsjE8Jd2wXF3HCgk0Yzz3Bq9uMl0GwtDQrqbqYYxFPsU8cqpXvMeV-E3f2JnZFNQ8tQukz785hxTrIpLo/s1600/Swim+ariel+view.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3nkkeosCZRHk3ou8lA0qCxDmbFCzH1gtttNYRI8Bx_1uDwS5q0qmWTvjjlkMDsjE8Jd2wXF3HCgk0Yzz3Bq9uMl0GwtDQrqbqYYxFPsU8cqpXvMeV-E3f2JnZFNQ8tQukz785hxTrIpLo/s400/Swim+ariel+view.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ariel view of the swim</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">By the time I’d rounded the first two buoys, my heart rate
had slowed and I was able to take a few strokes in a row without colliding with
someone. But suddenly my left foot and calf cramped, locking my foot in a
flexed position and splaying my toes in odd directions.</span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">I stopped swimming to massage my lower leg, but the muscle
tension required to keep treading and stay afloat did not allow me to fully
relax and next thing I knew, my entire left leg was seized by cramps, with
seemingly every muscle from hip to ankle turning to stone. And it literally
felt like stone too, as if the very weight of my leg would drag me under. So I
did the one thing I have never done before (though I have thought about it
many, many times); I flagged a boat. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="225" src="http://i1.ytimg.com/vi/HM6_kC5TMf4/maxresdefault.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Safety kayaks in Tempe Town Lake</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">A nearby kayaker saw my flailing arm and paddled over. I had
a brief moment of panic, envisioning myself sinking before she got to me,
leisurely paddling as she was. (Or so it seemed). But she did get to me in time
and instructed me to hang on to the nose of the kayak, speaking in a soothing,
encouraging voice, saying things like, “Just relax; you’re half way there;
you’ve got this; you’re doing a great job.”</span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Eventually, the cramps subsided and I was on my way again,
though thoroughly chilled from bobbing around in the water like a cork. And,
from not having the sense to wear a full-sleeve wetsuit. My arms were cold in
the water and even colder in the air with each stroke. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">I remembered my husband saying “just swim faster” when I
fretted about being cold, and so I tried. I tried to sprint, to paddle as hard
and fast as I could, but my arms were simply too numb to feel them much less
move them very fast. My stroke was slow and lethargic. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="295" src="http://www.2xu.co.nz/files/blog_images/112__pic1.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Swim Exit at IMAZ</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">Finally, I had the metal staircase in sight—a literal
stairway to heaven—and I climbed out as quickly as my numb body would let me
and headed for the first stripper I saw. </span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">This, not to be confused with the kind
of strippers found at the Dream Palace (See IMAZ Part Two) but, rather, volunteers whose job it was
to strip the neoprene from our bodies as we lay flailing on the ground like fish out of water. </span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="400" src="http://www.milesandtrials.com/wp-content/uploads/2013/11/wet-suit-strippers-e1385052145204-224x300.jpg" style="margin-left: auto; margin-right: auto;" width="298" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wetsuit strippers </td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">I’ve never had a stripper before, so this was all new to me.
I’ve always</span><span style="color: blue; font-size: 14pt; line-height: 115%;"> </span><span style="color: blue; font-size: 14pt; line-height: 115%;">had to pry my own self out
of my own wetsuit—which is no easy task, I might add—so what a privilege it was to sit down and
have someone expertly yank the thing off with one swift tug. Nice. That is, until the cold
air hit my wet and now basically bare body. <i>O.M.G.</i> I honestly don’t think I’ve ever been
so cold in my entire life and I am not kidding.</span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">I balled up my wetsuit and held it in front of my
body—hoping it would serve as some sort of shield and provide even the tiniest
bit of protection and warmth as I ran—and ran and ran—what seemed like the
length of an entire football field to retrieve my Swim-to-Bike transition bag
and then run at least half that distance back again to the changing tents. <o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9CRkZXWod5KlGoeE1Lucw8dg5HtiKo6sKR3pEOzeY6uCJ3qcYi9TQsWjC88klu9dfDU9SVJ48hgfrk-P50REzclOutCT8Xh63vsi6eZJP85WqUS0A8FpI2To944K4VSGJX1JiE9WaeWDC/s400/IMG_0449.JPG" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Swim-to-Bike Gear Bags and Changing Tents</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">The goddesses in that tent helped me do the things my numb
fingers could not do—untie the bag and retrieve from it the things I needed to
ride: cycling shoes, socks, gloves, helmet, sunglasses, Larabar, and thank the
almighty universe, my arm warmers. </span></div>
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<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">My frozen face and lips could not form words
so I simply nodded or shook my head as the volunteer held the items up
one-by-one.</span></div>
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<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Next thing I knew, I was off and running again, my bike,
having magically appeared from its spot on the rack, stood waiting for
me—shining like a welcoming beacon—at the end of the row. With a quick thanks
to the volunteer who delivered my bike to me, I was headed out of the
transition area and toward the bike exit. </span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">I took a bite of the Larabar in
my hand and glanced up at the clock: 1:24:27. A full eight minutes
slower than I’d been in Ironman Cozumel, never mind that I’d been swimming
stronger and faster all season long. The Larabar became a brick in my mouth,
morphing into this thing I could neither chew nor swallow. It didn’t occur to
me at the time to spit it out. Probably because I was too busy shivering and trying to yank my arm warmers up while riding my bike up a slight, narrow incline out of Tempe Beach Park and onto the bike course.<o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="267" src="http://lh6.ggpht.com/_zQ7jTtCYTKY/TO2ubk-ma0I/AAAAAAAABCs/IJSr-uWjkU0/Ironman%20Arizona%20-%202010%20024_thumb%5B1%5D.jpg?imgmax=800" width="400" /></div>
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<br /></div>
<br />
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><b>Swim Stats: </b></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Time: 1:24:27 Pace: 2:11/100m</span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">63rd/142 Division (Top 44%)</span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">342/747 All women (Top 46%)</span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">1588/2704 Overall (58th%) </span></span></div>
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<br /></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><b>Up Next: IMAZ Part Four: The Bike</b></span><a href="" name="_GoBack"></a><o:p></o:p></span></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-69112929980644653652013-12-10T20:52:00.001-08:002013-12-10T20:52:16.456-08:00IMAZ Part Two: Countdown to Race Day <div class="MsoNormal" style="text-align: center;">
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" 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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><i>If you missed Part One of the IMAZ Race Recap: The Road to Tempe, check it out <a href="http://triathmom.blogspot.com/2013_12_01_archive.html">Here</a></i><o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><b><u>IMAZ Part Two: Countdown to Race Day</u></b><o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><b>Thursday, November 14<o:p></o:p></b></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><b><span style="color: #660000;">3 More Days ‘til Race Day</span></b><span style="color: blue;"><o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">If touching down in <st1:place w:st="on"><st1:city w:st="on">Tempe</st1:city></st1:place>
was the first giant step toward race day, then Race Expo was the second one. <o:p></o:p></span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2X6-BwAETzHOnXKNmoxKIgCav-727yIwpWUvmW6368VTbjyPbz-3CwarsHd9uCGVttj84vrUIQAQDZzLbE5PVtl34mjLIwHOEgRcY8TlbvFSjoqQIj3mpCeEwTXFN9_FGGhTfL6T1WpxC/s1600/P1010624.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2X6-BwAETzHOnXKNmoxKIgCav-727yIwpWUvmW6368VTbjyPbz-3CwarsHd9uCGVttj84vrUIQAQDZzLbE5PVtl34mjLIwHOEgRcY8TlbvFSjoqQIj3mpCeEwTXFN9_FGGhTfL6T1WpxC/s320/P1010624.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ironman Cozumel Expo November 2011</td></tr>
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<span style="color: blue; font-size: 14pt; line-height: 115%;">Unlike Ironman Cozumel’s Expo, which had been indoors, the
IMAZ Expo was a sprawling, outdoor festival at Tempe Beach Park (TBP).</span></div>
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<tr><td style="text-align: center;"><img height="179" 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" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ironman Arizona Expo November 2013<br /><br /></td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">We took a shuttle from our hotel to TBP and went directly to
the Big Top—a huge, white tent designated for check-in, packet pick up, waiver signing,
and swag collecting. Most awesome bit of swag was the Ironman backpack.</span><span style="color: blue; font-size: 14pt; line-height: 115%;"> </span><span style="color: blue; font-size: 14pt; line-height: 115%;">Love!!</span></div>
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<img height="400" src="http://galleryplus.ebayimg.com/ws/web/231101807431_1_0_1/1000x1000.jpg" width="300" /></div>
<div class="MsoNormal">
<br /></div>
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<span style="color: blue;"><span style="font-size: 14pt; line-height: 115%;">Next stop was the merchandise tent, where Ironman everything
(minus “Finisher” apparel) could be purchased. With the exception of the
itty bitty XS clothes on the sale rack, prices were steep; but that didn’t put a
dent in the buying frenzy going on inside that tent. I was content with my new backpack and the
Finisher shirt I <i>knew </i>I'd be getting in just a few days </span><span style="font-family: Wingdings; font-size: 14.0pt; line-height: 115%; mso-ascii-font-family: "Times New Roman"; mso-char-type: symbol; mso-hansi-font-family: "Times New Roman"; mso-symbol-font-family: Wingdings;">J</span><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></span></div>
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<span style="color: blue;"><span style="font-family: Wingdings; font-size: 14.0pt; line-height: 115%; mso-ascii-font-family: "Times New Roman"; mso-char-type: symbol; mso-hansi-font-family: "Times New Roman"; mso-symbol-font-family: Wingdings;"><br /></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib8lYpUUqhEYE-PEdyQYyLoAQTElhyi7cn__VVnsxMdtoqpX7poJeUxUHYlIoBwFDxkBMLlERTQVyCxRNcC4q87QmRTZf3VGsLZxKbwGzvpFRVsWVppbANPPSeHHSeQITZ-BlLwVNrLmtK/s1600/P1050103.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib8lYpUUqhEYE-PEdyQYyLoAQTElhyi7cn__VVnsxMdtoqpX7poJeUxUHYlIoBwFDxkBMLlERTQVyCxRNcC4q87QmRTZf3VGsLZxKbwGzvpFRVsWVppbANPPSeHHSeQITZ-BlLwVNrLmtK/s320/P1050103.JPG" width="320" /></a></div>
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<span style="color: blue;"><span style="font-family: Wingdings; font-size: 14.0pt; line-height: 115%; mso-ascii-font-family: "Times New Roman"; mso-char-type: symbol; mso-hansi-font-family: "Times New Roman"; mso-symbol-font-family: Wingdings;"><br /></span></span></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">We wandered through the venue, which featured every type of
vendor you can imagine, but the only jeweler on site did not
have the Ironman necklace I’ve been eyeing.</span></div>
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<br /></div>
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<img height="200" src="http://static.ironmanstore.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/n/e/necklace5.jpg" width="200" /></div>
<div class="MsoNormal">
<span style="color: blue; font-size: 14pt; line-height: 115%;">But the free samples made up for it. On the days we went to TBP, lunch was a non-issue. We simply ate our way through the Expo until
we’d had our fill of protein shakes, fruit smoothies, Bonk Breakers and, best
of all, full-size </span><a href="" name="_GoBack" style="color: blue; font-size: 14pt; line-height: 115%;">Chobani</a><span style="color: blue; font-size: 14pt; line-height: 115%;"> Yogurt samples. My favorite was
the Almond Coco Loco:</span></div>
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<span style="color: blue; font-size: 14pt; line-height: 115%;"><br /></span></div>
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<img height="240" src="http://mealsandmiles.com/wp-content/uploads/2013/03/20130312_122753.jpg" width="320" /></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">When we could eat no more, we collected our bikes from Tri Bike Transport and rode back to our hotel to ditch our Expo goodies
and change into cycling gear. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">When I signed up for IMAZ, I was thinking mostly of the
favorable climate, the flat terrain and late fall timing, and less about the
marketing tagline that read, </span><span style="color: #b45f06;">“This popular Southwestern race stands out as the
most urban full-distance race in <st1:place w:st="on">North America</st1:place>.”
</span><span style="color: blue;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Most <i>urban</i>. Hmmm.
Not something that would have been a selling point for a non-city girl like me.
I like my semi-country living and wide open spaces. But the </span></span><span style="color: blue; font-size: 14pt; line-height: 115%;">urban aspect couldn’t have been more apparent as Tri Dad
and I, and our friend, Erik, set out for a 1-hour taper ride along the race
course.</span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Since <st1:city w:st="on">Tempe</st1:city> is a college
town, home to <st1:place w:st="on"><st1:placename w:st="on">Arizona</st1:placename>
<st1:placetype w:st="on">State</st1:placetype> <st1:placetype w:st="on">University</st1:placetype></st1:place>—which
boasts an enrollment of more than 70,000 students—there was a bike lane
available for the first mile or so. After that, it was us against three lanes
of traffic. Thankfully, most motorists seemed to be cyclist-friendly,
accustomed to the multitude of cyclists on campus and around town. <o:p></o:p></span></span></div>
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<img height="212" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQHtFhBzw6Fvvk586upr3lvGSrAMlrD8bmJqcYBNoCbcsaTcGortw" width="320" /></div>
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<span style="color: blue; font-size: 14pt; line-height: 115%;">We weaved our way through town and out toward Arizona State
Route 87, also known as the </span><st1:street style="color: blue; font-size: 14pt; line-height: 115%;" w:st="on"><st1:address w:st="on">Beeline
Highway</st1:address></st1:street><span style="color: blue; font-size: 14pt; line-height: 115%;">. As we rode, a persistent thought took
center stage in my mind--</span><i style="color: blue; font-size: 14pt; line-height: 115%;">They must be
doing a lot of construction here</i><span style="color: blue; font-size: 14pt; line-height: 115%;">—triggered by the constant sight of dirt, rock and rubble in my periphery. Then it dawned on me: </span><i style="color: blue; font-size: 14pt; line-height: 115%;">That’s just how it looks here</i><span style="color: blue; font-size: 14pt; line-height: 115%;">. I’d
forgotten how brown and barren it is in </span><st1:state style="color: blue; font-size: 14pt; line-height: 115%;" w:st="on"><st1:place w:st="on">Arizona</st1:place></st1:state><span style="color: blue; font-size: 14pt; line-height: 115%;">.
</span><i style="color: blue; font-size: 14pt; line-height: 115%;">Duh, it’s the desert. </i><span style="color: blue; font-size: 14pt; line-height: 115%;">Where were all the cacti and mountains I saw in pictures of this race? </span></div>
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<img src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQTuPfVTJCy_DJhi38B4FxwyoBxUtHz_o2_QIFWH3LepHYC0ZVwhQ" /></div>
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<span style="color: blue; font-size: 14pt; line-height: 115%;">These would come later. But the pre-race training ride left me unimpressed with the bike course and I was ready to head back to the hotel for a
shower and some R&R before dinner with our friends Erik & Marcia at the Four
Peaks Brewing Company.</span></div>
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<img height="252" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRMN-ItH3OPQ9Q49pRGs4wZirILzfOZljWoM_1UALbBgpOwMyk24g" width="320" /></div>
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<span style="color: blue; font-size: 14pt; line-height: 115%;">The food wasn’t great (should have gone with the veggie burger instead of the pasta) but I definitely enjoyed the beer sampler I
shared with Tri Dad, even though it’s not our practice to drink alcohol during
training and especially not with a big race looming. But we still had three days to go so I gave myself a pass and wrote it off as carb-loading.</span></div>
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<img height="239" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTqIqjkIOYUQW70k4qpHe-jTaZrIUVj8tLjP87KC4JPqwEqNqEC" width="320" /></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><b>Friday, November 15<o:p></o:p></b></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><b><span style="color: #7f6000;">Two more days . . .</span></b></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">On Friday it was back to TBP for a mandatory pre-race
meeting and a short, 15-minute taper run along the river. Then, back </span></span><span style="color: blue; font-size: 14pt; line-height: 115%;">at the hotel, we put our feet up and ordered an in-room
movie: Admissions with Tina Fey. (The hotel wanted </span><i style="color: blue; font-size: 14pt; line-height: 115%;">$17.99</i><span style="color: blue; font-size: 14pt; line-height: 115%;"> for new releases, like We’re the Millers, so we opted for
an older, economy flick. Options were limited.)</span></div>
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src="data:image/jpeg;base64,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" /></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Friday night was the
Pre-Race Athlete Carb Loading Dinner at <st1:place w:st="on"><st1:placename w:st="on">Tempe</st1:placename> <st1:placetype w:st="on">Beach</st1:placetype>
<st1:placetype w:st="on">Park</st1:placetype></st1:place>. The event was
outside, under the stars, beside the river and next to the stunning <st1:place w:st="on"><st1:placename w:st="on">Tempe</st1:placename> <st1:placetype w:st="on">Center</st1:placetype></st1:place>
for the Arts building, so the location was great but the weather was
unexpectedly chilly and breezy. <o:p></o:p></span></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFU2iqCAKnKuvtxv1CJeZ3Ug-8go1prPdOiFk0lS9ffLWlTfZxoXbjE-52TVIMz0UmPpLdFAfXi8TmAer6VLk33wyiEw6VxiSrhPe65acydZXdVgjEwrc03a49PC-9768RiCBufhfEGTfO/s1600/P1050104.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFU2iqCAKnKuvtxv1CJeZ3Ug-8go1prPdOiFk0lS9ffLWlTfZxoXbjE-52TVIMz0UmPpLdFAfXi8TmAer6VLk33wyiEw6VxiSrhPe65acydZXdVgjEwrc03a49PC-9768RiCBufhfEGTfO/s320/P1050104.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tempe Center for the Arts</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiixQppTkFpxfqzw6KH_pSlA6Ykmlzsk35jQJYUpqlrj5P7kt6jXec2YzIukzqQI3F16Sxxww77jQ7SGjDGOnvWRJjF9DmICvoyCw_BEgu3UqAHUZLAJixI_M2Lp5CHckT71n5AN8f6gL_-/s1600/P1050105.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiixQppTkFpxfqzw6KH_pSlA6Ykmlzsk35jQJYUpqlrj5P7kt6jXec2YzIukzqQI3F16Sxxww77jQ7SGjDGOnvWRJjF9DmICvoyCw_BEgu3UqAHUZLAJixI_M2Lp5CHckT71n5AN8f6gL_-/s400/P1050105.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dad & I heading to the carb-loading dinner</td></tr>
</tbody></table>
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<span style="color: blue; font-size: 14pt; line-height: 115%;">In </span><st1:place style="color: blue; font-size: 14pt; line-height: 115%;" w:st="on">Cozumel</st1:place><span style="color: blue; font-size: 14pt; line-height: 115%;">, the carb
dinner, albeit a bit unorganized and plagued by technical difficulties, was a
total blast. A pep rally of sorts, a celebration that </span><i style="color: blue; font-size: 14pt; line-height: 115%;">we’d made it this far</i><span style="color: blue; font-size: 14pt; line-height: 115%;">, that got everyone totally pumped and excited
for the race. </span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">By comparison, the IMAZ carb dinner was a total dud. Instead
of focusing on and involving the majority of athletes, special interests groups
took center stage and the entire event came across as a boring
fundraising/political benefit dinner. And the food was bland, as expected. (The Chobani Yogurt was much better!). So, I must say, the IMAZ
carb dinner was a bit of a letdown. <o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><b>Saturday, November 16<sup>th</sup><o:p></o:p></b></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><b><span style="color: #274e13;">ONE MORE DAY!</span></b><span style="color: blue;"><o:p></o:p></span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhggCC_c-PEc3SwWiOVkciL2ptin55qXZHIBZOQJjPY5RLZOlx9Wyab2V81cJg-OGDFdVvOXTxfxJ3m4seGzP3NjiKlHEtT6ClGY7mA2mYK9FTYxOhgzPM058wdLHTX1I8HZcpLxy4rakaU/s1600/P1050109.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhggCC_c-PEc3SwWiOVkciL2ptin55qXZHIBZOQJjPY5RLZOlx9Wyab2V81cJg-OGDFdVvOXTxfxJ3m4seGzP3NjiKlHEtT6ClGY7mA2mYK9FTYxOhgzPM058wdLHTX1I8HZcpLxy4rakaU/s320/P1050109.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dad, Erik & Me at the practice swim</td></tr>
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<span style="color: blue; font-size: 14pt; line-height: 115%;">Saturday morning we made our fourth trek to TBP for the
practice swim. And it was </span><i style="color: blue; font-size: 14pt; line-height: 115%;">cold</i><span style="color: blue; font-size: 14pt; line-height: 115%;">. We
gathered near the lake under partly cloudy skies, the cool breeze and air in the low 60s raising goose bumps on my skin, to pour ourselves into our
neoprene and plunge into the 62-degree water. Did I mention it was cold?
Breathtakingly so. I swam a short out and back, probably about 20 mins, and
climbed the metal stairs from the water, shaking uncontrollably. In the
changing tent, I fumbled into dry clothes, thankful I’d brought a hoodie for
the extra layer of warmth and to have something to cover my wet hair with.</span></div>
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<span style="color: blue;"><span style="font-size: 14pt; line-height: 115%;">We wandered through the Expo again. Shivering, I searched in
vain for a pair of neoprene arm warmers which, apparently, don’t exist. I knew
then I was a fool for going into this race with a sleeveless wetsuit. But more
free Chobani Yogurt and Bonk Breakers made me feel better. (Coconut Cashew, Espresso Chip, Peanut Butter Chocolate Chip and Blueberry Oat were my favorites.) :)</span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Back at the hotel we spent the afternoon packing and
organizing our race gear and nutrition into five separate bags: Swim to Bike,
Bike to Run, Bike Special Needs, Run Special Needs, and Morning Clothes. <o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">On our fifth and final pre-race trip to TBP, we racked our
bikes and relinquished our gear bags, which were lined up numerically in the
transition area. </span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;">Then there was nothing left to do but rest, eat, and try to
relax. <o:p></o:p></span></span></div>
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<span style="color: blue; font-size: 14pt; line-height: 115%;">Tri Dad & I had a low key pasta dinner at our hotel and
watched Comedy Central to take our mind off the race. The alarm clock was set
for 3:30 AM. It was Race Day Eve. The moment we’d been waiting for and working
so hard for was just hours away . . .</span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: blue;"><b>Next Up: IMAZ Part 3: The Swim </b></span></span></div>
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Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-3181368804282971752013-12-08T15:56:00.001-08:002013-12-08T15:56:12.212-08:00IMAZ Part One: The Road to Tempe<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 401px;" x:str=""><colgroup><col style="mso-width-alt: 7168; mso-width-source: userset; width: 147pt;" width="196"></col><col style="mso-width-alt: 3254; mso-width-source: userset; width: 67pt;" width="89"></col><col style="mso-width-alt: 4242; mso-width-source: userset; width: 87pt;" width="116"></col></colgroup><tbody></tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv9mRbupmrNQoPcmfAOFliqe7ESpUa-1CFyGS75LCzciAqspZIqVr5NjCMgWREpyB3BqdZIQC1MRIypW0d_48wMKxiLllgkIJ0GNSD_AifMvtFca9rXcCte1XmnisRtyWS9leC2sMfTm-V/s1600/Sherri+Bike+06.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv9mRbupmrNQoPcmfAOFliqe7ESpUa-1CFyGS75LCzciAqspZIqVr5NjCMgWREpyB3BqdZIQC1MRIypW0d_48wMKxiLllgkIJ0GNSD_AifMvtFca9rXcCte1XmnisRtyWS9leC2sMfTm-V/s400/Sherri+Bike+06.JPG" width="400" /></a></div>
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<span style="font-size: 13.5pt;"><span style="color: blue;"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="color: blue; font-size: 13.5pt;">Sometime in the months after Ironman Cozumel, the idea to do</span><span class="apple-converted-space" style="color: blue; font-size: 13.5pt;"> </span><i style="color: blue; font-size: 13.5pt;">another<span class="apple-converted-space"> </span></i><span style="color: blue; font-size: 13.5pt;">Ironman was born. </span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">I'd always thought Ironman Cozumel would
be a "one and done" kind of thing. But as I've written before,
Ironman is a lot like childbirth; while you're in the throes of agony, living
in fear of what lies ahead, not sure if you're up for the challenge, you swear
you will <b>never </b>do it again. <o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">But then, afterward, you're all aglow,
this precious gift in your hands, this amazing sense of accomplishment in your
heart, and you think:<span class="apple-converted-space"> </span><i>What
pain? What agony? It really wasn't so bad. I could probably do this again . . .
</i><o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;"><i><br /></i></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUlzL61s0bjrSMGWwMao6g9uwAbC-f-u2MLK0PEGrcE_57M5TbEUgshWHKegx7FylY2rkTr-NtHfonfSSVIH9m8_pAMYlN3yYoxmo8bTl8DUKWq6h0ae6RGWDR2x0-iIacKQ4VAopfON_l/s1600/Sherri+Finish+07.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUlzL61s0bjrSMGWwMao6g9uwAbC-f-u2MLK0PEGrcE_57M5TbEUgshWHKegx7FylY2rkTr-NtHfonfSSVIH9m8_pAMYlN3yYoxmo8bTl8DUKWq6h0ae6RGWDR2x0-iIacKQ4VAopfON_l/s400/Sherri+Finish+07.JPG" width="400" /></a></div>
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<span style="font-size: 13.5pt;"><span style="color: blue;"><i><br /></i></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">And then something else takes hold, moving
you along from simply thinking<span class="apple-converted-space"> </span><i>I
could probably do this again<span class="apple-converted-space"> </span></i>to<span class="apple-converted-space"> </span><i>I could probably do this<span class="apple-converted-space"> </span><b>better</b>; I<span class="apple-converted-space"> </span><b>want<span class="apple-converted-space"> </span></b>to do this again. I am up for the
challenge! I need to prove to myself that the first time wasn't a fluke, that
it wasn't beginner's luck that I made it through 140.6 miles. And that horrific
marathon split? I<span class="apple-converted-space"> </span><b>know<span class="apple-converted-space"> </span></b>I can do better then that next
time . . . </i> <o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">And with those two words--<b><i>next time</i></b>--your
fate has been sealed. <o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">So on November 19th, 2012, I sat poised at
my computer, fingers at the ready, watching the clock tick down to 12 noon--and
it was on! Fingers flying over the keyboard, sighing with relief--yes,
relief!--when I made it "in" to the site and was officially registered for a
race that filled to capacity in <u><i>40 seconds.</i></u> Literally thousands of people
plunking down a huge chunk of change for the privilege of five months of
grueling training followed by a single day of swimming, biking, running;
sweating, pushing, suffering (sounds like childbirth, right?) through and over
140.6 miles of water, asphalt and concrete. <o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">And then I didn't really think about it
again until spring. Though I kept up with a basic and minimal fitness regimen
over the winter, my training for the season didn't start until March when I
began preparing for my first race of the season . . . a local sprint triathlon
to benefit the melanoma foundation. The day after the race, on Monday, June
17th 2013, training for Ironman <st1:state w:st="on"><st1:place w:st="on">Arizona</st1:place></st1:state>
officially began. <o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;"><b>Over the next 22 weeks I would log:<o:p></o:p></b></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;"><b>105,426 yards swimming<o:p></o:p></b></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;"><b>2056.77 miles cycling<o:p></o:p></b></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;"><b>306.21 miles running</b><o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">A typical training week consisted of 9-13
workouts over 6 days, with one day of rest. Other than taking care of my family
and attending to the daily requirements of my job as a freelance writer and
yoga instructor, my life revolved around Ironman training. There were no happy
hours, wine tastings or leisurely weekends, and in the thick of it all, as
training intensified from the Build Phase to Peak Phase, I begged friends
and family for forgiveness--for my total lack of<span class="apple-converted-space"> </span><i>being there</i>, for my singularly
focused and selfish pursuit; because, yes, training for an Ironman does require
a certain degree of selfishness--and their promises to remind me how awful it all was and to <i>schedule an intervention if I ever got the crazy idea to do it again! </i><o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">Overall, I had a great season, standing
podium in 3/4 races and twice qualifying for the 2014 USAT Age Group National
Championship in <st1:place w:st="on"><st1:city w:st="on">Milwaukee</st1:city>, <st1:state w:st="on">WI</st1:state></st1:place>: <o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<br /></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;"><b>SC Sprint Triathlon</b><o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">1st in Division<o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;">2nd Overall Female (out of 101)<o:p></o:p></span></span></div>
<div style="margin: 0in 0in 0.0001pt;">
<span style="font-size: 13.5pt;"><span style="color: blue;"><br /></span></span></div>
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<b style="color: blue; font-size: 13.5pt;">Iron Girl Sprint Triathlon</b></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-size: 13.5pt;"><span style="color: blue;">6<sup>th</sup>/302 in Division<o:p></o:p></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-size: 13.5pt;"><span style="color: blue;">Top 2%: USAT National Qualifier<o:p></o:p></span></span></div>
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<b style="color: blue; font-size: 13.5pt;">North East Olympic Distance Triathlon</b></div>
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<span style="font-size: 13.5pt;"><span style="color: blue;">2<sup>nd</sup> in Division<o:p></o:p></span></span></div>
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<span style="font-size: 13.5pt;"><span style="color: blue;">USAT National Qualifier<o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFpsm0T4NKmmc0QHLOhTb8a6DWAYJxkV5o9iDjGXs2p2pm6MEP4S_hp4EGGXTyI-gEam0o7xLyeSj3YFgnnY28YBYbWdTDuLODEoL_SfDWDQsdKo2-NJ2sM76k8FnAOcX0IemWzyoQyk7Y/s1600/P1040944+-+Copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFpsm0T4NKmmc0QHLOhTb8a6DWAYJxkV5o9iDjGXs2p2pm6MEP4S_hp4EGGXTyI-gEam0o7xLyeSj3YFgnnY28YBYbWdTDuLODEoL_SfDWDQsdKo2-NJ2sM76k8FnAOcX0IemWzyoQyk7Y/s320/P1040944+-+Copy.JPG" width="208" /></a></div>
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<b style="color: blue; font-size: 13.5pt;">ChesapeakMan Skipjack </b><span style="color: blue; font-size: 13.5pt;">(75.2-miles)</span></div>
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<span style="font-size: 13.5pt;"><span style="color: blue;">2<sup>nd</sup> in Division<o:p></o:p></span></span></div>
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<span style="font-size: 13.5pt;"><span style="color: blue;">11<sup>th</sup> Overall Female (out of 52)<o:p></o:p></span></span></div>
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<span style="font-size: 13.5pt;"><span style="color: blue;">41<sup>st</sup> Overall (out of 132) <o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBtdR2ptAmoX4YFqOkKBDu1bCTfy4wJFfRTcltcXsYJRFZDZ84S0DsCIcN9Zm2XF5TDgU9SpJX8E26jcW4gdMdXtuFoW04e5LkYKEQLIYpqQL7xbnyKR31d3BFi4y8KxwcWqufFbafiS-l/s1600/P1040990.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBtdR2ptAmoX4YFqOkKBDu1bCTfy4wJFfRTcltcXsYJRFZDZ84S0DsCIcN9Zm2XF5TDgU9SpJX8E26jcW4gdMdXtuFoW04e5LkYKEQLIYpqQL7xbnyKR31d3BFi4y8KxwcWqufFbafiS-l/s200/P1040990.JPG" width="200" /></a></div>
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<span style="color: blue; font-size: 13.5pt;">Then, in September, with about 6 weeks left to go until IMAZ, the
wheels came off. My left hip and hip flexor area had been tight for a few weeks, making
it tough to stand and elongate the hip after sitting. So, I decided to try a
foam roller to stretch and loosen the left hip and IT Band. <b>Big. Mistake. </b>I'm
not sure exactly what I did--perhaps tore or ruptured some muscle fibers?--but
as I moved the foam roller under my hip, I felt excruciating pain. The muscle I
injured—the Tensor Fasciae Latae (TFL) was all new to me--Ironman training is
nothing if not a full course in anatomy. The TFL is a tiny muscle, inferior to
the IT Band, which is a long strip of fascia along and over the iliac crest.
Apparently, pain in the TFL is common for certain types of athletes, such as
distance runners. </span></div>
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<span style="color: blue; font-size: medium;">As a result of my TFL injury, I was unable to run for the rest of the training, the TFL like a rope being rubbed back and forth and frayed on the corner of a wall, as it moved across the iliac crest. Aqua jogging, or pool running, replaced actual running for the first 4 weeks, and I scheduled extra massage therapy and acupuncture appointments to help speed the healing process. My last scheduled long run was, instead, a long power walk of the same distance. Two weeks out, I managed a few short intervals on the track, but each effort to run caused a setback in my healing. It was the best I could do. </span></div>
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<span style="color: blue; font-size: medium;">Though it felt odd leaving my bike at a local shop to be picked up by Tri Bike Transport--like I was leaving one of my limbs--it was also a slight relief. I'd done it! I'd completed the training. The big day was almost here! </span></div>
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<img alt="TriBike Transport - Asheville, North Carolina" height="200" src="https://fbcdn-profile-a.akamaihd.net/hprofile-ak-frc3/s160x160/398551_10150621314433514_2094093434_a.jpg" style="text-align: center;" width="200" /></div>
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<span style="color: blue; font-size: medium;">The packing and logistics for an Ironman--arranging childcare (Thanks Mom & Dad!), scheduling carpools (Thanks friends & neighbors!), creating and coordinating a schedule--seemed almost as bad as the actual training. I was a total stress ball. </span></div>
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<span style="color: blue; font-size: medium;">Finally, on the afternoon of Wednesday, November 13th, we </span><span style="color: blue; font-size: medium;">flew to Tempe, Arizona. Tri Dad--a relatively big, tall guy--traded in a bunch of frequent flier miles to upgrade our tickets to first class so we could fly in comfort and he wouldn't be cramped into a tiny seat in coach, his knees pressed into the seat back in front of him. This was a luxury well-worth the trade-in, as not only did we have extra room, but we also had plenty of food. Pretty good food too, for airline food. And the flight attendant doled out bottle after bottle of water to us (not tiny plastic cups of it). We drank about 2 liters of water each during the flight, which was on time and went smoothly. We collected our bags without delay (tagged "priority" as they were, thanks to our first class seats) and were on </span><span style="color: blue; font-size: medium;">a shuttle to our hotel within minutes--which is when we hit our first and only minor travel snag. </span></div>
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<img alt="Image" height="214" src="https://lh4.ggpht.com/-B-uGHuPfyXc/T-RUNu-VNcI/AAAAAABGsio/ZNa0tU0G09k/s239-k-no/Four+Points+by+Sheraton+Tempe" width="320" /></div>
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<span style="color: blue; font-size: medium;">Our hotel, Four Points by Sheraton Tempe, had experienced a leak and we were unable to check into our room. Tired and travel weary, we were relocated to another hotel for the night--The Country Inn & Suits, which was conveniently located across the street from The Dream Palace, and adult night club that generated a steady stream of traffic flocking to its purple neon decor. </span></div>
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<img height="58" src="http://www.dreampalace.com/sites/all/themes/dptheme/images/hed1.jpg" width="320" /></div>
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<span style="color: blue; font-size: medium;">Luckily, our room at the Sheraton was ready by 10 AM next morning. We checked in, unpacked our bags, and caught a shuttle to Tempe Beach Park for the race Expo and packet pick up. </span></div>
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<span style="color: blue; font-size: medium;">The fun was about to begin . . . </span></div>
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<span style="color: blue; font-size: medium;">Next up: <b>IMAZ Part 2: Countdown to the race. </b></span></div>
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<br />Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-41367207706272863522013-10-22T13:10:00.000-07:002013-10-22T13:10:07.986-07:00Finding the right training plan<div class="MsoNormal" style="text-align: center;">
<img height="252" src="http://pavementrunner.com/wp-content/uploads/2011/12/walkman-yellow.jpg" width="320" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 115%;"><span style="color: blue;">When I began training for triathlons in 2007, my
only training aids were a bright yellow Walkman, a basic sports watch and the
sometimes company of my daughters in a double jogging stroller. </span></span></div>
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<img height="179" src="http://apple-history.com/images/models/ipod_shuffle_2g.jpg" width="200" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 115%;"><span style="color: blue;">The Walkman was
eventually replaced by an iPod shuffle, a Garmin GPS watch took up residence on
my wrist, and the jogging stroller now collects dust in the basement. But with
my favorite tunes uploaded onto a tiny, matchbox-sized device and my new watch
delivering stats on pace, distance, calories and max speed, I felt like my
training had been elevated to a whole new level. I didn’t feel the need to
engage in heart rate training, though my Garmin is equipped for it, or hire a coach
or personal trainer. <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 115%;"><span style="color: blue;">Then, in 2011, my husband and I decided to train for
an Ironman—a 140.6-mile race comprised of a 2.4-mile swim, a 112-mile bike, and
a 26.2-mile run—and I knew I’d need a structured, detailed plan to help guide
me through the rigors of training for an endurance event of this magnitude. So,
on the recommendation of a friend who’d already completed two Ironman races, I
purchased Triathlete Magazine’s Essential Week-By-Week Training Guide by Matt
Fitzgerald, which includes plans, scheduling tips, and workout goals for
triathletes of all levels. The book contains 12 to 24-week training plans for
all four triathlon distances—sprint, Olympic, Half Ironman, and Ironman—ranging
from Level 1 for beginners to Level 10 for elite athletes or those hoping to be
podium contenders. </span></span></div>
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<img src="http://ecx.images-amazon.com/images/I/515y3qANMxL._SX258_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_.jpg" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 115%;"><span style="color: blue;">According to the
book, “as you move up from Level 1, the number of weekly workouts increases, as
do the average workout durations, the total weekly training volume, and the
amount of high-intensity training.”<o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 115%;"><span style="color: blue;">Each training plan is divided into three equal
segments: Base Phase, Build Phase, and Peak Phase, and the book features
detailed descriptions of every workout and training level. Off-season training
plans, strength exercises and recommended stretches also are included. <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 115%;"><span style="color: blue;">Initially, I purchased the book as a resource for
Ironman training but found it so beneficial for scheduling workouts and
planning training sessions that I now refer to it on a regular basis for all
levels of triathlon training. <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 115%;"><span style="color: blue;">There is a variety of training plans available
online and in hard copy, complimentary and for purchase, for triathletes as
well as for athletes with a single-sport focus. The key is to research several
plans until you find the one that is right for you. </span><o:p></o:p></span></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-74497543120630271732013-10-09T06:27:00.003-07:002013-10-09T06:27:40.025-07:00Fins & Paddles in the Pool--Use 'em or lose 'em? <div class="MsoNormal" style="text-align: center;">
<img height="256" src="http://thumbs.dreamstime.com/z/swimming-equipment-flippers-goggles-paddles-13711108.jpg" width="320" /></div>
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<span style="line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">I, personally, am not a fan of using fins or paddles
during swim workouts. Fins caused pain and tenderness in my ankles and paddles
created, what I felt, was unnecessary stress on my shoulders. Plus, when it
comes time to race, fins and paddles are not allowed, so I prefer to know how I’m
performing and progressing in the water without the aid of swimming tools. <o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">However, according to my husband, who was a
competitive swimmer for years and who can still post world-class times in the
swim leg of a triathlon, “Fins and paddles can be useful training tools early
in the season to improve technique and teach your body what it feels like to
move fast through the water.” <o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<img height="212" src="http://www.nl4s.com/v/vspfiles/assets/images/zoomersgold-uw-usage-hr.jpg" width="320" /></div>
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<span style="color: blue; font-family: Verdana, sans-serif;"><span style="line-height: 115%;">When used sparingly and correctly, fins can indeed help
swimmers increase speed, build leg and kick strength, teach proper stroke
technique, and improve body position, cardiovascular endurance and ankle
flexibility, which, according to swimming.about.com, “will result in a more
efficient flutter kick through better angles of attack on the water.” Fins also
helps athletes feel the difference between kicking from the hips as opposed to kicking
from the knees. But fins also increase stress on the knee joints so they should
not be worn by swimmers with knee pain or while swimming </span><span style="line-height: 18px;">breaststroke</span><span style="line-height: 115%;">. <o:p></o:p></span></span></div>
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<img height="213" src="http://www.finisinc.com/blog/wp-content/uploads/2012/10/PT-Paddles-Usage-1-LR-450x300.jpg" width="320" /></div>
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<span style="line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Since 90 percent of swim propulsion comes from the upper
body, hand paddles are used to increase shoulder strength and power, and to create
a better feel for the water by helping a swimmer to improve stroke technique
and efficiency. <o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Paddles should be no more than 10 percent bigger
than your hand and, as with fins, should not be used for more than 25 percent
of your workout. If used incorrectly or too often, paddles can cause shoulder
soreness and even lead to shoulder injuries. Swimmers with technical stroke
deficiencies should not use paddles until the deficiencies are corrected.<o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">As trainright.com notes, if you want to improve your
stoke, focus on technique first and strength second. “The goal is always to do
it right, and then do it powerfully.”</span><span style="font-family: 'Times New Roman', serif; font-size: medium;"><o:p></o:p></span></span></div>
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Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-59217552850411549452013-09-09T07:32:00.001-07:002013-09-09T07:32:54.259-07:001,000 All-Time Best Bicycling Tips<div style="text-align: center;">
<br /><img alt="Bicycling Magazine's 1000 All-Time Best Tips: Top Riders Share Their Secrets to Maximize Fun, Safety, and Performance" height="400" src="http://img2.imagesbn.com/p/9781594860515_p0_v1_s260x420.jpg" width="257" /></div>
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<span style="font-size: large;">My name is Triathlon Mom and it's been two months since my last post. </span><br />
<span style="font-size: large;"><br />Well. </span><span style="font-size: large;">Clearly I am a delinquent blogger, but I do manage to post daily tidbits on Facebook. </span><a href="https://www.facebook.com/triathlonmama"><span style="font-size: large;">https://www.facebook.com/triathlonmama</span></a><br />
<br />
<span style="font-size: large;">But, recently, I read <b>Bicycling Magazine's 1,000 All-Time Best Tips: </b><i>Top riders share their secrets to maximize fun, safety and performance. </i></span><br />
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;">From triathletes to mountain bikers, there's something for every cyclists. This 168-page book covers topics ranging from training techniques, skill builders and safety, to distance riding, bicycle racing, health and fitness, nutrition, and bike care and repair. </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;">But, if you are short on time to kick back with a book, consider this the CliffsNotes version. My gift to you :) What follows are some of the tips I found most interesting, insightful and helpful. So, be safe, have fun, and train smart! </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> <b>Be aware of the mental stresses of training as well
as the physical stresses.</b> “I think your mind will burn out before your body.
Your body can adapt to almost anything.” –Greg LeMond, America’s three-time
Tour de France champion.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>* The key to training with a heart-rate monitor is
knowing your heart’s maximum beats per minute. </b>You can get a rough estimate by
subtracting your age from 220, but it’s much better to have it determined by a
stress test or VO2 max test. Once you have the figure, training becomes a
matter of percentages, using these<b> four levels of exertion: </b><o:p></o:p></span></div>
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<span style="font-family: Symbol; line-height: 115%; text-indent: -0.25in;"><span style="font-size: large;">· </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">Less
than 65% of max heart rate to promote recovery</span></div>
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<span style="font-family: Symbol; line-height: 115%; text-indent: -0.25in;"><span style="font-size: large;">· </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">75%
of max to build aerobic endurance</span></div>
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<span style="font-family: Symbol; line-height: 115%; text-indent: -0.25in;"><span style="font-size: large;">· </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">85%
of max to approach your lactate threshold, the point at which the greatest
aerobic improvement occurs.</span></div>
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<span style="font-family: Symbol; line-height: 115%; text-indent: -0.25in;"><span style="font-size: large;">· </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">95-100%
of max, done in short bursts, to train for sprints, attacks, chases, hill jams,
etc.</span></div>
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<img src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQRn3sJiXdxoD4sW9jCC4YYBFaigR7cd23nklnWHWj-fgZZ0jZL" /></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%;">Few things in life are guaranteed, but here’s one:
I<b>f you routinely train in the range between 65-85% of your max heart rate, you
will become fitter.</b></span></div>
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<span style="font-size: 16pt; line-height: 115%;"><span style="font-family: Times New Roman, serif;"><b>*</b> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%;">In general, </span><b style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%;">three peaks in one season are the most
anyone should try. </b><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%;">A physical peak is just one step from a tumble into
over training.</span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%;"><b>* </b>Fact is, <b>cycling is one of the best things you can
do for your short and long-term health and fitness. </b>It tunes the cardiovascular
system, sheds extra pounds, and, because it’s non-weight-bearing, is easy on
the joints.</span></div>
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<img src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcR4HPcHnPo2Yu-0oyehcjPPlHL_yzyDdSb1Y1BSVqFE_dryEtH0" style="text-align: center;" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;">* </span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%;"><b>Tips to clean a water bottle</b> or hydration bladder and
reduce the plastic flavor:</span></div>
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<span style="font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><span style="font-family: Symbol;">1. </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">Fill
the bottle or bladder with hot water and put in <b>four drops of bleach.</b> Let it
stand overnight; then rinse the alternating hot and cold water to break the
molecular surface tension of any remaining bleach. This kills the bacteria and
leaves no taste.</span></div>
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<span style="font-family: Symbol; line-height: 115%; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; line-height: normal;"><span style="font-size: large;">2. </span></span></span><span style="text-indent: -0.25in;"><span style="font-family: Times New Roman, serif;"><span style="font-size: 16pt; line-height: 115%;">If
the idea of bleach </span><span style="font-size: 21px; line-height: 24px;">doesn't</span><span style="font-size: 16pt; line-height: 115%;"> appeal to you, use a <b>teaspoon of lemon or lime juice.
</b>It won’t kill bacteria, but it’l freshen the taste.</span></span></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Times New Roman, serif;"><span style="font-size: 16pt; line-height: 115%;"><br /></span></span></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">3. </span><span style="font-family: Symbol; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">Rinse
the bottle or bladder with warm water containing a <b>teaspoon of baking soda.</b></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">4. </span><span style="font-family: Symbol; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">Wash
bottles in <b>dishwasher.</b></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> Ways to score against saddle sores:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;">1. </span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><b>Dress
right. </b>Wear shorts with a soft, absorbent, padded liner known as a chamois.</span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><br /></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">2. </span><span style="font-family: Symbol; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><b>Lubricate.</b>
A cycling-specific skin conditioner, such as Assos Chamois Cream, all but
eliminates the risk of chafing when it’s applied before riding. Afterward, it
washes away easily, making it superior to lubricants, like petroleum jelly,
that clog pores and liners.</span></div>
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<img alt="Assos Chamois Creme" height="213" src="http://www.biketiresdirect.com/productimages/images450/aschc26-1.jpg" width="320" /></div>
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3. <span style="font-family: Symbol; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><b>Keep
clean.</b> Wash yourself and your shorts after every ride. Have at least two pairs
of shorts so that one is always clean and ready.</span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;">4. </span><span style="font-family: Symbol; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%; text-indent: -0.25in;"><b>Be
a quick-change artist.</b> Never hang around after a ride in your cycling shorts. The
damp liner is a breeding ground for germs. Even if you can’t wash right away,
put on dry clothes next to your skin.</span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%;"> <b>* Consider altering your riding schedule if the
forecast high temperature (in Fahrenheit) plus the relative humidity adds up to
160 or more.</b> In such conditions, heat-related maladies become much more of a
threat.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>* </b>The hazards of consuming more than 2 ounces of
alcohol per day are well-known, and here’s another one: It can hurt your
cycling performance by disturbing your body’s delicate balance of iron and
other vital elements. It also increases fluid loss through urination, which can
cause dehydration. In fact, <b>your body needs 8 oz of water to metabolize 1 oz of
alcohol. </b><o:p></o:p></span></div>
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<img src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQpkGnAPRyrK3no_wCXQLf5BQiRqnRuOXhg_AgslsMHpOozPHrY" /></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 16pt; line-height: 115%;">If you party on Friday night, don’t expect to ride
well again until Sunday. Studies show that <b>it takes at least 36 hours before
the performance-impairing effects of alcohol to wear off.</b></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> Insufficient sleep won’t necessarily hurt your
cycling. Researchers have found that <b>strength, aerobic ability and heart rate
don’t change significantly even after 60 hours of sleep deprivation.</b> What does
change are moods and perception. On long rides this may reduce performance.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> Stay off the bike during the two or three (on
average) colds you'll catch each year. If you must ride, take it easy because
<b>viruses often travel to muscles where they can cause microscopic damage and
fatigue. </b>In fact, a 15 percent loss of strength has been found among people who
recently had a virus. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> <b>Inhaling frigid air during winter rides will not
damage your throat or lungs. </b>Exercise markedly increases body temperature, and
the extra heat you generate instantly warms each breath you take.<o:p></o:p></span></div>
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<img src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTSinozhZ0PjkxHiUkmrtfDKRdE-c1_tngdmqlzp05SPx7wF53Uuw" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> <b>Keep riding as your age </b>if you want a better quality
of life. Research has found that older adults who exercise regularly have
sharper minds than those who don’t. In one study, the active group scored higher
in tests for reasoning, memory vocabulary and reaction time. <o:p></o:p></span></div>
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<img height="246" src="http://www.fietsberaad.nl/library/repository/nieuws/e-fiets9.jpg" width="320" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>* </b>Relieve foot discomfort by occasionally not pushing
down for several strokes. By only pulling up, pressure is reduced on your soles
and circulation restored. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> If you eat pasta before a big event, you’ll be in the
company of 83% of world-class cyclists, according to one poll. Their pasta of
choice is spaghetti, and 60% of them eat it at least three times per week. Some
favorites of the pros: </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;">~pasta topped with honey</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;">~cold spaghetti with cottage cheese
and cinnamon sugar</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;">~pasta smothered with peanut butter. <o:p></o:p></span></div>
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<img height="213" src="http://ilovepeanutbutter.com/recipes/wp-content/uploads/2010/07/Noodles-Final.jpg" width="320" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> During hot summer rides, keep your on-bike drinks
cold by starting with frozen bottles, using ice cubes, or using insulated
bottles or covers. <b>Temperature plays a role not only in a drink’s taste but
also in its effectiveness. </b>A cold beverage is refreshing, and studies have
shown that it lowers core body temperature. Plus, it digests and goes to work
faster than a warm drink. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> <b>Installing lighter inner tubes is an economical way
to improve your bike’s performance.</b> This is because wheel weight has a profound
effect on acceleration and speed. An ultralight tube may weigh half as much a s
a standard one yet cost only $2-$4 more. That’s a bargain compared with the cost
of reducing wheel weight by replacing tires, rims or spokes. <o:p></o:p></span></div>
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<img height="200" src="http://i.ebayimg.com/t/Michelin-AirComp-Ultra-Light-Road-Bicycle-Tubes-700x18-23c-52mm-Valve-Presta-2pk-/00/s/NjQwWDQxNw==/z/zv0AAOxy0QtSAq2N/$(KGrHqV,!okFI!4v2tqSBS!q2NOnrg~~60_35.JPG" width="130" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> If your <b>saddle is a source of discomfort, it’s
probably too narrow to fully support your “sit bones.”</b> It might also have
inadequate padding or it may have too much. Extra-thick foam or gel can exert
excess pressure in the center as your sit bones sink into the sides. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>* Service your bike right after each wet ride.</b> Hose it
off, wipe it down with a towel, and then lubricate the chain and spray a
water-dispersing product, such as WD-40, everywhere cables go into or out of
housings. Give a spritz to the pivot points on brakes and derailleurs as well. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>* To prevent your glasses from fogging, smear both
sides of the lenses with a little gel toothpaste. </b>Rinse with cold water, then
dry with a towel.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>*</b> <b>Grease the quick-release and mounting bolt threads
on your car rack</b> to prevent them from seizing with corrosion. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><br /></span></div>
<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 16.0pt; line-height: 115%;"><b>* Put your patch kit, tire levers, and other tools in
an old sock </b>before storing them in your seat bag. This keeps everything
organized and quiet. When you need to make a repair, pull the sock over your
hand if you need to touch greasy parts. <o:p></o:p></span></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-41592459537929669802013-07-08T09:48:00.001-07:002013-07-08T09:48:29.307-07:00Shin Splints: How to treat and prevent<div class="MsoNormal" style="text-align: center;">
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;">Known in the medical world as medial tibial stress
syndrome (MTSS), shin splints is an injury common to runners and other
athletes, but can also affect anyone participating in physical activity,
especially those who are just beginning a fitness program.</span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;"><o:p></o:p></span></span></div>
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<img src="http://www.vismmd.com/images/shinsplints2.jpg" /></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;">Shin splints are characterized by pain along the
inner edge of your shinbone, or tibia, and, according to mayoclinic.com, is the
result of “too much force being placed on your shinbone and connective tissues
that attach your muscles to the bone.”
The condition typically occurs after long periods of repetitive stress
to the tibia and also following sudden changes in physical activity, such as
increasing frequency, intensity and duration of workouts, and running on hills
or uneven surfaces. Individuals who return to exercise after a long period of inactivity
may also experience shin splints. <o:p></o:p></span></span></div>
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<img height="225" src="http://v001o.popscreen.com/eGV6Y21yMTI=_o_shin-splints-treatment---how-to-get-rid-of-shin-splints.jpg" width="400" /></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;">Other factors that can lead to the development of
MTSS include biomechanical irregularities; muscle imbalances, weakness and
inflexibility; wearing improper or worn-out shoes; excessive pronation;
engaging in high-impact activities on hard surfaces; having flat feet, rigid arches, or poor
running form; and smoking.</span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;"> </span></span><img src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQljOnljytAI_Uz8Kh08PiOPOi_Mu7PTBEiTsrnHtCkoN6XT7yY" /></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;">Women, due to a higher incidence of diminished bone
density and osteoporosis, are more likely than men to suffer from shin splints.
<o:p></o:p></span></span></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;">If you experience a dull ache, tenderness, soreness
or swelling along your tibia, discontinue the activity that is causing pain. </span></span></div>
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<img height="400" src="http://www.sportsinjuryclinic.net/blog/wp-content/uploads/2012/10/beatshinpain3.jpg" width="303" /></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;">Mayoclinic.com
notes that most cases of shin splints can be treated with rest, ice and other
self-care measures such as the use of anti-inflammatories and orthotics,
stretching and strength training, taping or using compression sleeves, and
wearing appropriate footwear. Most importantly, do not ignore shin pain or
attempt to work through it as MTSS does not usually resolve on its own and, left
untreated, may progress into a stress fracture. A stress fracture is a tiny
chip or crack in the bone that requires rest until the bone has healed. So, at
the first sign of shin splits, decrease your mileage or stay off your feet
completely for a few days while administering self-care. If shin pain or
swelling persists, or you shin becomes hot and inflamed, seek medical care to
rule out other shin problems such as stress fractures and tendonitis; a correct
diagnosis is necessary for determining the appropriate treatment. Most cases of
shin splints resolves with rest and self-care but you should aim to be
pain-free for two weeks before returning to exercise at a reduced rate of
intensity and a gradually increase your training. <o:p></o:p></span></span></div>
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<img src="http://www.shinsplintssymptoms.org/wp-content/uploads/2011/07/shin-splints-symptoms.jpg" /></div>
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<span style="font-size: 14pt; line-height: 115%;"><span style="color: #134f5c; font-family: Verdana, sans-serif;">To prevent shin splints, always warm up before
exercising, wear shoes appropriate to the activity and your body, lessen the
impact by cross-training and running on forgiving surfaces, include strength
training and stretching in your exercise routine, gradually increase your
training, avoid hills, and tune in to your body to be alert to the first signs
of shin pain. </span><span style="font-family: Times New Roman, serif;"><o:p></o:p></span></span></div>
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<img height="300" src="http://thefeteblog.com/wp-content/uploads/2013/06/shin-splint-stretch-1.jpg" width="400" /></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-38745326780577297022013-07-06T12:47:00.001-07:002013-07-06T12:49:23.735-07:0010 foods you should never eat<div style="text-align: center;">
<img height="320" src="http://lynnwoodchiropractor.net/wp-content/uploads/junk_food.jpg" width="304" /></div>
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;">According to an article in the May-June issue of Swimmer magazine, nutritionists say you should NEVER eat these 10 foods:</span><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;">1. Regular soda</span><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;"><img height="134" src="http://blogs.sacurrent.com/wp-content/uploads/2012/02/sodas.jpg" width="320" /></span><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;">2. Processed meats</span><br />
<br />
<img height="240" src="http://www.thefutureofhealthnow.com/wp-content/uploads/2013/03/processed-meat.jpg" width="320" /><br />
<br />
<span style="color: red; font-family: Verdana, sans-serif;">3. Processed snack foods</span><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<img height="212" src="http://www.blogcdn.com/www.stylelist.com/media/2013/03/worstfoods-07-processed-032513.jpg" width="320" /><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;">4. Pasta, potatoes and white bread</span><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<img height="186" src="http://womensaga.com/wp-content/uploads/2013/02/whole-grain-wheat-rice-pasta2.jpg" width="320" /><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;">5. Typical breakfast cereals</span><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<img height="320" src="http://cdn.gunaxin.com/wp-content/uploads/2009/03/cereal.jpg" width="308" /><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;">6. Candy</span><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<img height="240" src="http://www.bluezones.com/wp-content/uploads/2011/10/Halloween-Candy1.jpg" width="320" /><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;">7. Doughnuts and other (non-homemade) bakery items</span><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<img height="320" src="http://images.fanpop.com/images/image_uploads/donuts-donuts-262758_800_1029.jpg" width="248" /><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: red; font-family: Verdana, sans-serif;">8. Commercial energy drinks</span><br />
<span style="color: red; font-family: Verdana, sans-serif;"><br /></span>
<img src="data:image/jpeg;base64,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" /><br />
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<span style="color: red; font-family: Verdana, sans-serif;">9. Lunchables</span><br />
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<img src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQSoEX6n6DEfnbdxEoPbrWHxIbRHAXm1-PI0U-62tvVeaiLkgp06A" /><br />
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<span style="color: red; font-family: Verdana, sans-serif;">10. Fast food</span><br />
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<img height="243" src="http://terriskitchenuk.files.wordpress.com/2012/01/fast-food.jpg" width="320" /><br />
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<span style="color: red; font-family: Verdana, sans-serif;">Not only do these foods lack nutritional value but, according to the article, they "decrease energy levels, disrupt sleep patterns, and make you fat."</span><br />
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Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-74719881974008861832013-06-18T12:27:00.001-07:002013-06-18T12:27:26.297-07:00Mud runs a must-do!<div class="MsoNormal" style="text-align: center;">
<img height="289" 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" 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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #783f04; font-family: Verdana, sans-serif;">Children have always known that all you need is a
little dirt and water to have a lot of fun. </span></span></div>
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<img height="305" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTjmhI1gVuRwWEK7vBqOjvi5ZFcwwyAkh7OzTMWCvlSPJcygyR-" width="400" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #783f04; font-family: Verdana, sans-serif;">But while adults still admonish
children to “stay out of the mud,” they themselves are now flocking to the mud
and reveling in the opportunity to get down and dirty. And we’re not talking
about the type of mud renowned for its healing properties, such as Israel’s
Dead Sea, where people travel from around the world to bathe in its mud; we’re talking
about the garden variety slop you can whip up in your own backyard with a bare
patch and a hose. </span></span></div>
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<img height="400" 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" 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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #783f04; font-family: Verdana, sans-serif;">Even the would-be runners who haven’t managed to drag
themselves from the couch to a 5K are donning tutus and heading for the nearest
mud run to wallow in the muck and enjoy a post-race drumstick and a celebratory
beer or three. </span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #783f04; font-family: Verdana, sans-serif;">But, be advised: Mud Run HQ recommends some form of physical
training prior to tackling your first mud run. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #783f04; font-family: Verdana, sans-serif;">A typical mud run is three to six miles long with obstacles
designed to challenge your strength and stamina, encourage team work, and cover
you with as much mud as possible. Mudrunhq.com describes these runs as “just
about the wildest events you can take part in, not to mention just about the
dirtiest fun you can have without taking your clothes off!” And, given the
things I witnessed at my first mud run in 2010, I’d have to agree; it’s a
pretty wild time, indeed. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #783f04; font-family: Verdana, sans-serif;">The inaugural Warrior Dash, possibly the most
well-known of the mud runs, took place in July 2009 in Joliet, IL with 2,000
participants, and the event’s popularity has been steadily rising ever since. This
year the franchise will operate races in 40 locations across the U.S. with
participant numbers topping 8,000 in most races. <o:p></o:p></span></span><span style="color: #783f04; font-family: Verdana, sans-serif; font-size: 16px; line-height: 18px;">But Warrior Dash is not the only company willing to sling mud.</span><span style="color: #783f04; font-family: Verdana, sans-serif; font-size: 16px; line-height: 18px;"> </span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #783f04; font-family: Verdana, sans-serif;">The popularity of mud runs has spawned countless events, from the
grueling 10–12 mile Tough Mudder designed by British Special Forces to test
mental as well as physical strength in the face of obstacles that prey on
common human fears, such as fire and heights, to the Muddy Buddy which throws
mountain biking into the mix. </span></span></div>
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<span style="color: #783f04; font-family: Verdana, sans-serif; font-size: 12pt; line-height: 115%;">And you don’t have to travel far to get your mud
fix; most states offer multiple mud runs each year. Maryland, for example, will play host to as many as 13 mud runs,
including the Rebel Race, Running Dirty, Run For Your Lives, and Rugged Maniac.</span></div>
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<span style="color: #783f04; font-family: Verdana, sans-serif;"><span style="font-size: small;"><span style="line-height: 115%;">One of my local parks got in on the action with a mud run of its own. The inaugural Carroll Mud Run, while not quite as muddy or challenging as some of the more
well-known and established events, was more family-friendly
than most and was enthusiastically supported by local businesses and more than
500 participants, with a portion of the proceeds </span></span><span style="line-height: 18px;">benefiting</span><span style="font-size: small;"><span style="line-height: 115%;"> the area recreation council and local fire department, which,
along with Mother Nature, was responsible for the mud-making. <o:p></o:p></span></span></span></div>
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<img alt="Photo" height="400" src="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-ash4/p480x480/1502_10200526787229392_1652108272_n.jpg" width="265" /></div>
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<img alt="Photo: K and friends post race" height="266" src="https://sphotos-b.xx.fbcdn.net/hphotos-prn2/p480x480/7236_10200526793069538_2002724187_n.jpg" width="400" /></div>
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<span style="color: #783f04; font-family: Verdana, sans-serif;"><span style="font-size: 12pt; line-height: 115%;">So, if you’re ready to get down and dirty, visit </span><a href="http://www.mudrunninghq.com/"><span style="font-size: 12pt; line-height: 115%;">www.mudrunninghq.com</span></a></span><span style="font-size: 12pt; line-height: 115%;"><span style="color: #783f04; font-family: Verdana, sans-serif;">
to locate a mud run near you. </span><span style="font-family: Times New Roman, serif;"><o:p></o:p></span></span></div>
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<img height="300" src="https://fbcdn-sphotos-a-a.akamaihd.net/hphotos-ak-ash3/268425_138536896223232_5976834_n.jpg" width="400" /></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-4386169447795932072013-05-31T13:43:00.007-07:002013-05-31T13:43:55.009-07:00Roasted Kale Chips<div style="text-align: center;">
<img height="266" src="http://1.bp.blogspot.com/_s--n1TR94Vs/S3OLgPVLvCI/AAAAAAAANlI/VWNZMbL2gY4/s400/kale-chips-9-kalynskitchen.jpg" width="400" /></div>
<br />
<span style="color: #38761d; font-family: Verdana, sans-serif;">Here's a quick and easy recipe that'll make you want to ditch potato chips forever! Need more incentive? Consider this . . . </span><br />
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #38761d; font-family: Verdana, sans-serif;">Kale is: </span><br />
<br />
<ul>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">Low in calories, high in fiber, and contains zero fat</span></li>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">High in Iron, Calcium, and Vitamins K, A & C</span></li>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">Filled with powerful antioxidants</span></li>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">A great anti-inflammatory food</span></li>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">Good for cardiovascular support</span></li>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">Filled with fiber and sulfur, making it a great detox food.</span></li>
</ul>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: x-small;"><i>(Source: <a href="http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html">http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html</a>)</i></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: large;"><b><br /></b></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif; font-size: large;"><b>Roasted Kale Chips</b></span></div>
<br />
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><b>Ingredients: </b></span><br />
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span>
<br />
<ul>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">3 bunches of kale</span></li>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">Extra-virgin olive oil</span></li>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">Sea Salt</span></li>
<li><span style="color: #38761d; font-family: Verdana, sans-serif;">Freshly ground black pepper</span></li>
</ul>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><b>Directions: </b></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;">1. Preheat oven to 325.</span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;">2. Line a rimmed backing sheet with parchment paper</span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;">3. Wash and thoroughly dry kale. </span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;">4. Cut kale into chip-size pieces, discarding the thick stems, and arrange on the baking sheet.</span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;">5. Brush the top of each leaf with olive oil, and sprinkle with salt and pepper to taste. </span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="color: #38761d; font-family: Verdana, sans-serif;">6. Bake 30-35 minutes, or until crispy. (Do not overcook! I've found that sometimes 10-15 mins is enough)</span></div>
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Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-21058379036591198072013-05-30T13:50:00.000-07:002013-05-30T13:50:05.996-07:00Grilled Portobello Mushrooms<span style="color: #783f04; font-family: Verdana, sans-serif;"><i>Take a break from burgers and give this delicious 'shroom recipe a go! For all the meat-eaters out there, you'll be surprised how much this tastes like steak! Even my father, a true meat-n-potatoes man, likes this recipe. Enjoy! </i></span><br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<div style="text-align: center;">
<span style="color: #783f04; font-family: Verdana, sans-serif;"><img src="http://whatscookingamerica.net/Vegetables/PortobellaMushrooms.jpg" /></span></div>
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif; font-size: large;"><b>Grilled Portobello Mushrooms</b></span><br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;"><b>Prep Time:</b> 15 mins</span><br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;"><b>Cook Time:</b> 20 mins</span><br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;"><b>Servings:</b> 4</span><br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;"><b>Ingredients:</b></span><br />
<br />
<ul>
<li><span style="color: #783f04; font-family: Verdana, sans-serif;">1/2 cup finely chopped red bell pepper </span><span style="color: #783f04; font-family: Verdana, sans-serif; font-size: x-small;">(optional; I usually skip this part and save myself some chopping)</span></li>
<li><span style="color: #783f04; font-family: Verdana, sans-serif;">1 clove garlic, minced</span></li>
<li><span style="color: #783f04; font-family: Verdana, sans-serif;">1/4 cup olive oil</span></li>
<li><span style="color: #783f04; font-family: Verdana, sans-serif;">1/4 tsp onion powder</span></li>
<li><span style="color: #783f04; font-family: Verdana, sans-serif;">1 tsp salt</span></li>
<li><span style="color: #783f04; font-family: Verdana, sans-serif;">1/2 tsp ground black pepper</span></li>
<li><span style="color: #783f04; font-family: Verdana, sans-serif;">4 portobello mushroom caps</span></li>
</ul>
<br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;"><b>Directions: </b></span><br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;">1. Preheat grill to medium</span><br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;">2. Mix all ingredients (except mushrooms) in a large bowl. Spread mixture over gill side of the mushroom caps. </span><br />
<span style="color: #783f04; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #783f04; font-family: Verdana, sans-serif;">3. Lightly oil grill grate. Place mushrooms over indirect heat, cover, and cook for 15-20 minutes. </span><br />
<br />
<br />
<br />Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-56573436697147502672013-05-21T08:37:00.000-07:002013-05-21T08:37:49.010-07:00Running toward healthy living<br />
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<img height="300" src="https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-ash3/431926_463966490346936_1323984504_n.jpg" width="400" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b>My ten-year-old daughter recently completed a 5K
run. As programs such as the popular Couch to 5K suggest, running 3.1-miles is
a goal that many adults aspire to. And, yet, nearly 30 third through fifth
grade girls from my daughter’s elementary school were about to achieve this
goal by participating in a program called Girls on the Run (GOTR). And running
was the least of it. <o:p></o:p></b></span></span></div>
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<img alt="Girls on the Run" height="385" src="http://www.girlsontherun.org/assets/img/logo_girlsontherun.png" width="400" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b>Utilizing a fun, experience-based curriculum that creatively
integrates running through games and team goals, the girls and their coaches
met for 90 minutes twice a week to prepare for the 5K run. The ten-week
training program inspires girls to be joyful, healthy and confident, and each
lesson focuses on a positive emotional, social, mental and physical
development. Participants are encouraged to explore and discuss the challenges
girls face at this age, and to develop strategies and skills to help them
navigate life’s experiences. In addition to getting exercise, my daughter was
learning about herself and how to set and achieve goals, and also about the
importance of team work and developing healthy relationships. Most importantly,
she was having fun. <o:p></o:p></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b>After each lesson, an energy award was given to the
girl who’d made an extra effort or who showed compassion by helping and
encouraging others or demonstrated perseverance by never giving up. <o:p></o:p></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b>When the girls completed their first practice 5K, my
daughter brought home a certificate of achievement. The tag line under the GOTR
logo read: Educating and preparing girls for a lifetime of self-respect and
healthy living. I found it hard to imagine a more positive, empowering and uplifting
activity for my daughter to be involved in. Every interaction I had with GOTR was
like a breath of fresh air. When I ordered the wrong size shirt for my
daughter, the organization immediately sent us another one in the correct size along
with their assurance that their main priority is “for the girls to be happy.”
It was a level of customer service paired with a “can-do attitude” that is rare
these days. <o:p></o:p></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
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<img height="270" src="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-prn1/935331_463966553680263_778427260_n.jpg" width="400" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b>On race day, the girls, dressed in the GOTR t-shirts
they’d decorated the week before, gathered to warm up as a team and don hair
ribbons in their school colors. Each girl had an adult buddy who ran with her
to encourage her. Crowds of people lined the streets to cheer for the girls as they
made their way toward the finish line where they collected their medals and waited
to welcome and congratulate their teammates. <o:p></o:p></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="400" src="https://sphotos-a.xx.fbcdn.net/hphotos-prn2/178934_463966747013577_146807830_n.jpg" width="300" /></div>
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<br /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b><br /></b></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: magenta; font-family: Verdana, sans-serif;"><b>The sense of pride and accomplishment the girls felt
was palpable; the smiles on their faces contagious. They’d completed a journey
that not only prepared them physically and emotionally to complete a
celebratory 5K running event, but one that elevated their self-esteem,
self-image, and self-respect, and emphasized the importance of perseverance,
teamwork, and maintaining a positive attitude. The girls knew they’d achieved
something amazing; and they ran three miles, too. </b></span><span style="font-family: Times New Roman, serif;"><o:p></o:p></span></span></div>
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<img height="300" src="https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-snc6/181618_463966780346907_219676926_n.jpg" width="400" /></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-20967054491127844372013-05-17T18:23:00.003-07:002013-05-17T18:23:31.456-07:00The cream cheese, yoga, caffeine effect <span style="color: #351c75; font-family: Verdana, sans-serif;">Happy Friday! <b>Did anyone ride their bike to work today for National Bike to Work Day? </b></span><br />
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<div style="text-align: center;">
<span style="color: #351c75; font-family: Verdana, sans-serif;"><img alt="Just another WordPress site" src="http://www.biketoworkmetrodc.org/wp-content/themes/shell-lite/images/default-logo.png" /></span></div>
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #351c75; font-family: Verdana, sans-serif;">Second--if you're new to Triathlon Mom on Blogspot, thanks so much for visiting! I try to post here a few times a month, but please consider joining the "daily fitness chatter" on my Facebook Page: </span><br />
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<a href="https://www.facebook.com/triathlonmama?fref=ts"><span style="color: #351c75; font-family: Verdana, sans-serif;">https://www.facebook.com/triathlonmama?fref=ts</span></a><br />
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #351c75; font-family: Verdana, sans-serif;">Since I work from home, I didn't bike TO work, but I did bike. This is a recovery week for me so it was a 60 minute ride with 2 x 12 minute segments at threshold pace, with 10 mins rest in-between. I haven't looked at my pace yet because I don't think I want to know what it was/how bad it was--because <i>yoga and cycling don't mix</i>, as I learned today. </span><br />
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #351c75; font-family: Verdana, sans-serif;">I teach yoga and I've tried to go for a run after class. I don't do that anymore. My legs feel like lead, my cardiovascular system boycotts the mission, and my joints feel all loose and wobbly. I thought cycling after yoga would be better; I was wrong. </span><br />
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<div style="text-align: center;">
<span style="color: #351c75; font-family: Verdana, sans-serif;"><img src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTRZb2FchdbT-hW2kQ4VRwZZL4PDeWoyAxIbPLhwRifJ0RXLFhc" /></span></div>
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #351c75; font-family: Verdana, sans-serif;">Does anyone else experience this--poor workouts after a yoga class--or is this a personal problem? </span><br />
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #351c75; font-family: Verdana, sans-serif;">The merciless headache didn't help either. I woke up with it. Actually, it was a wake-up <i>gift </i>from one of my daughters who woke me from a dead sleep by frantically pounding on my bedroom door. I thought the house was on fire. Or the dog was on fire. Or her pants were on fire. When, in fact, she couldn't find the cream cheese. Not a good way to start the day. </span><br />
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<div style="text-align: center;">
<span style="color: #351c75; font-family: Verdana, sans-serif;"><img height="126" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSUVVY5w9kkb5SwNv0DJLaQ6FThQiuTdB1V9G3E-lmeajEyPCKvSw" width="200" /></span></div>
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #351c75; font-family: Verdana, sans-serif;">The headache stayed during yoga. During my bike ride. During work and appointments and errands. And then I realized: I hadn't had any caffeine! All. Day. </span><br />
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<div style="text-align: center;">
<span style="color: #351c75; font-family: Verdana, sans-serif;"><img src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTCTJfaUXcssDdvmmfuRVGUs5IyCNWG2aqRihfi1CITK4XvjYWB" /></span></div>
<span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span>
<span style="color: #351c75; font-family: Verdana, sans-serif;">I'm generally a caffeine lightweight and try to keep my intake on the down low--one cup a day--thereby preserving its glorious "Magda" effect for a <strike>rainy,</strike> I mean, race day. But I think I've had too much this week. A Starbucks indulgence, and their brew is always strong (to me) and I forgot to order half-caff. Then, I was trying to negotiate my new coffee pot (that's another post altogether) and have been brewing pots that are either disgustingly weak--the color of tea--and get dumped down the drain, or heart attack-inducing vats of ink that I man-up to (haha). And, at my favorite coffee house, I remembered to order half-caff, but forgot that, unlike Starbucks, their 16 oz size contains 4 shots instead of 2. </span><br />
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<span style="color: #351c75; font-family: Verdana, sans-serif;">So, in desperation, I whipped up a quick mug of chai at 4:00. No joy. </span><br />
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<span style="color: #351c75; font-family: Verdana, sans-serif;">It must have been the combination of the missing cream cheese, the yoga/cycling combo, and the lack of caffeine that created the perfect headache storm. </span><br />
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<span style="color: #351c75; font-family: Verdana, sans-serif;"><img src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSSaOVfRnsAKoFGgvEg8AxTBCB4N0zNklVxZqe-GwYqvV06vTHrCw" /></span></div>
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<b><span style="color: #351c75; font-family: Verdana, sans-serif;">Do you have newly bought items mysteriously disappear from your fridge? Does it send your family members into a panic? </span></b><br />
<b><span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span></b>
<b><span style="color: #351c75; font-family: Verdana, sans-serif;">Does yoga wreck your workouts? </span></b><br />
<b><span style="color: #351c75; font-family: Verdana, sans-serif;"><br /></span></b>
<b><span style="color: #351c75; font-family: Verdana, sans-serif;">Do you get headaches if you skip a cuppa? </span></b>Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com1tag:blogger.com,1999:blog-8364639462196723586.post-10898581744410320512013-05-16T09:39:00.005-07:002013-05-16T11:22:04.579-07:00Avoid getting hit by a car<div style="text-align: center;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="120" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRhzsQ2yqTlY4ria3n2rYpwdckFlKbZDHrkCq7QxCYmh_qdFhNQLQ" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Drivers can't always see you</td></tr>
</tbody></table>
</div>
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<span style="color: blue; font-family: Verdana, sans-serif;">The majority of drivers I encounter while running or cycling are courteous and careful, and I try to do my part as well by running or riding defensively, obeying traffic laws and avoiding dangerous situations--such as heading out during high traffic, low visibility or generally dangerous times of day, such as rush hour and when the high schools start letting out. </span><br />
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<span style="color: blue; font-family: Verdana, sans-serif;">But it only takes one careless driver to ruin your run/ride, your day or your life . . . if they don't end it altogether. The National Highway Traffic Safety Administration (NHTSA) reports that in 2011, 677 cyclists were killed, an 8.7% rise from the year before. To honor cyclists killed in traffic crashes, the League of American Bicyclists created Every Bicyclists Counts, <a href="http://www.everybicyclistcounts.org/site/map">http://www.everybicyclistcounts.org/site/map</a>, and data from the site is used to highlight trends, including particularly dangerous locations, and to promote safer driving techniques. </span><br />
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<span style="color: blue; font-family: Verdana, sans-serif;"><img src="http://www.everybicyclistcounts.org/images/interface/logo_new.png" /></span></div>
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<span style="color: blue; font-family: Verdana, sans-serif;">Pedestrians are no better off. NHTSA reported 4,092 fatalities in 2009, and while state and federal agencies do not track pedestrian accidents specific to runners, <i>Runner's World</i> reports that more than 40 runners have been killed since 2004. </span><br />
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<tr><td style="text-align: center;"><img src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTDZXDG5c6LsSo6hdxCtBngowNgVbia7QambpFNHCO2kekcgAn4" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don't let his happen to you!<br /></td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><img src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSdEy0Iwv6nOvk66tXz2pV0jxqfzj1bwB_aEHfhxivZeJ3CQpI2Zw" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Or this!</td></tr>
</tbody></table>
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<span style="color: blue;"><span style="font-family: Verdana, sans-serif;">Unfortunately, drivers are becoming more distracted behind the wheel. A 2009 Harris poll found that 72 percent of Americans use their cell phones while driving and a 2008 Nationwide Insurance Company survey revealed that nearly one in five drivers text when operating a vehicle. But even if the driver is at fault, when it comes down to a runner or cyclist verses two tons of steel, steel is going to win every time. </span></span></div>
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<tr><td style="text-align: center;"><img src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQuwV5pcxFCdxHyD2B3y06Fzx4TwPcY_Q-GLCA2KsdOJGLfbE3K" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Drivers are distracted</td></tr>
</tbody></table>
</div>
<span style="background-color: white; font-size: 14px; line-height: 21px;"><span style="color: blue; font-family: Verdana, sans-serif;">One of the most dangerous situations I've encountered while running is <b>right-turning vehicles</b>. When a car is turning right onto a roadway from a driveway, side street, 4-way stop or right-on-red intersection, <b>the driver almost always pulls into the road or intersection and begins a right hand turn while LOOKING LEFT!</b> And where are runners in this situation? On the right! I see it happen all the time and I'm particularly alert to this potential danger because I've almost been hit on three separate occasions in exactly this way, and as recently as <i>yesterday</i>. </span></span><br />
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<tr><td style="text-align: center;"><img height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE4qeWXNofUSbcq1g903A9F2Hca9DTRhIhtoCnc7g2LJn0WryhIlPmDSVmPwEVfdB3es6fZNFJ8dzb3xAMtv0Tl4-BE0rldRPfnKALRsN7NX_5nynNJh9uy-bVorNOyUQOGzhAmzQXUbsq/s400/every-which-way-but-loose-original.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Right turn, Clyde!" </td></tr>
</tbody></table>
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<span style="background-color: white; font-size: 14px; line-height: 21px;"></span></div>
<span style="background-color: white; font-size: 14px; line-height: 21px;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span>
<span style="background-color: white; font-size: 14px; line-height: 21px;"><span style="color: blue; font-family: Verdana, sans-serif;">Yesterday I went out for a 40-minute run that included 16-minutes at threshold pace. In deference to my aging joints and bones, and the abuse I will inflict on my body this year as I prepare for IMAZ, I've been trying to do at least half of my running workouts on the track. So I ran to the local high school track, maintained a decent threshold pace on the forgiving surface as light rain fell, and was on my way home <b>when it happened</b>: </span></span><br />
<span style="background-color: white; font-size: 14px; line-height: 21px;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span>
<span style="background-color: white; font-size: 14px; line-height: 21px;"><span style="color: blue; font-family: Verdana, sans-serif;">I was in front of the high school at a 4-way stop intersection and had deferred to all the waiting vehicles before running across the intersection<i> in the crosswalk </i>when an oncoming car pulled up to the stop sign, rolled through the intersection, and proceeded to make the dreaded "right turn while looking left" without stopping or looking right. (In the picture below, I was in the #2 position, though I was running in the intersection toward and parallel to the car, not approaching from the right as shown.) </span></span><br />
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<tr><td style="text-align: center;"><img src="http://www.runnersworld.com/sites/default/files/collision_intersect_482.gif" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Intersections are dangerous</td></tr>
</tbody></table>
<span style="color: blue; font-family: Verdana, sans-serif;"></span></div>
<span style="background-color: white; font-size: 14px; line-height: 21px;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span>
<span style="background-color: white; font-size: 14px; line-height: 21px;"><span style="color: blue; font-family: Verdana, sans-serif;">Adrenaline shot through my body and I somehow managed to unearth a few of the rare quick-twitch fibers within my body and jack-rabbited onto the curb while hollering lake a crazy person. Luckily the driver didn't gun it and was moving slowly enough for me to get out of the way, though I only cleared the front bumper by about two feet. Too close for comfort to be sure. I made eye contact with the driver who looked mildly dazed and never came to a complete stop. I'm not sure she even realized what (almost) happened.</span></span><br />
<span style="background-color: white; font-size: 14px; line-height: 21px;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span>
<span style="background-color: white; font-size: 14px; line-height: 21px;"><span style="color: blue; font-family: Verdana, sans-serif;">So, be careful out there. Train safe, and be smart. For more tips on how to avoid getting hit by a car while running, check out this article from <i>Runner's World</i>:</span></span><span style="background-color: white; color: #333333; font-family: Georgia; font-size: 14px; line-height: 21px;"> </span><a href="http://www.runnersworld.com/running-tips/collision-course?page=single">http://www.runnersworld.com/running-tips/collision-course?page=single</a>.<br />
<br />
<span style="color: blue; font-family: Verdana, sans-serif;">Additional information for cyclists can be found at: </span>ht<a href="http://www.rospa.com/roadsafety/advice/cycling/info/cycling_accidents_factsheet.pdf">tp://www.rospa.com/roadsafety/advice/cycling/info/cycling_accidents_factsheet.pdf</a><br />
<br />
<a href="http://www.nolo.com/legal-encyclopedia/bike-accidents-collisions-with-cars-29549.html">http://www.nolo.com/legal-encyclopedia/bike-accidents-collisions-with-cars-29549.html</a><br />
<br />
<a href="http://www.streetdirectory.com/travel_guide/206153/recreation_and_sports/bicycle_crashes_and_prevention.html">http://www.streetdirectory.com/travel_guide/206153/recreation_and_sports/bicycle_crashes_and_prevention.html</a><br />
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<span style="background-color: white; color: #333333; font-family: Georgia; font-size: 14px; line-height: 21px;"><br /></span>Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-90688016811236240452013-05-08T08:35:00.002-07:002013-05-08T08:35:45.023-07:00Tips for increasing cycling speed<br />
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<b><span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">“How do I get faster on my bike?"</span></span></b></div>
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<img height="273" src="http://www2.pictures.gi.zimbio.com/Olympics+Day+7+Cycling+Track+agbPwARWKYKl.jpg" width="400" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">The first thing you need to do to boost your average speed on the bike is to
put in the time. It’s not uncommon for triathletes to gravitate toward the
disciplines they are most comfortable with while avoiding the workouts that are
the most frustrating or challenging. But the more you ride, the more efficient
you will become and you will build the endurance and the muscle strength and
memory needed for cycling. For starters, aim to ride 60-90 minutes two or three
times each week. <o:p></o:p></span></span></div>
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<img height="270" src="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-ash4/222789_126237544119834_5146601_n.jpg" width="400" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Once you’ve committed to putting in the miles, it’s
time to focus on efficiency; as you probably know, it’s not practice that makes
perfect, but <i>perfect</i> practice that
makes perfect, and pedaling efficiently is key. </span></span></div>
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<img height="327" src="http://b.vimeocdn.com/ts/434/973/434973322_640.jpg" width="400" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Many cyclists focus on pedal
stroke drills, or Isolated Leg Training (ILT) on an indoor trainer during the
off season. These workouts are intended to reduce and eliminate dead spots in
your pedal stroke by allowing one leg to do 100 percent of the work while the
other leg rests on the bike frame or a stool. The goal is to pedal as smoothly
as possible while applying constant power to the stroke. There are a variety of
cycling videos you can utilize while on your trainer or a stationary bike at
the gym that incorporate pedal stroke drills. Once you’ve become efficient
pedaling on the trainer in a normal configuration, you can try putting blocks
under your front wheel to simulate hill climbing. <o:p></o:p></span></span></div>
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<img height="400" src="https://fbcdn-sphotos-a-a.akamaihd.net/hphotos-ak-ash4/223173_126244894119099_5412892_n.jpg" width="300" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">After you’ve achieved good form while doing ILT work
indoors, try testing your skills outdoors on a flat course by relaxing and
unweighting one leg while the other leg does 90 percent of the work, using a
gear combination that allows you to apply consistent force to the pedals. Both
feet should remain clipped in while doing outdoor drills. Once you’ve gained
good ILT proficiency on flat ground, be sure to incorporate these drills while climbing
hills. According to active.com, studies have shown that “cycling uphill
decreases gross efficiency and is associated with changes in pedaling technique.”
Therefore, if you train your legs to be as efficient as possible while pedaling
uphill it will only help you in your quest to increase your cycling speed. <o:p></o:p></span></span></div>
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<img height="400" src="https://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-ash4/215704_126238077453114_6453993_n.jpg" width="273" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Continuous pedaling while riding is another way to achieve
speed gains. Active.com notes that if you spend a lot of time coasting, you're
not building the fitness necessary to keep high average speeds at a low
metabolic cost. Focus on generating power with each pedal stroke and experiment
with gear settings until you find a combination that allows you to maintain
consistent force on the pedals, even when riding downhill. <o:p></o:p></span></span></div>
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<img height="300" src="http://www.marieclaire.com/cm/marieclaire/images/L1/cyclist-md.jpg" width="400" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Hill repeats, interval training, and riding in an
aerodynamic position will also help to boost your overall cycling speed. Making
just a few changes to your workouts and pedaling technique can make a big
difference in your performance. </span><span style="font-family: Times New Roman, serif;"><o:p></o:p></span></span></div>
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Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-50926094608497196952013-05-05T07:52:00.001-07:002013-05-05T07:52:02.874-07:00Don't let a flat deflate your workout<br />
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<span style="line-height: 18px;"><span style="color: blue; font-family: Verdana, sans-serif;">Faced with a flat? Here are some tips to help you fix it fast: </span></span></div>
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<img height="149" src="http://www.beginnertriathlete.com/cms/articleimages/1855/home.jpg" width="320" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">A friend who recently discovered her bike tire was
flat called to ask how to remove the stem from the tube. “I keep pulling and
tugging but can’t get the stem to come off.” I couldn’t help but laugh a little as I
explained that the stem is supposed to remain attached and that each new tube
has its own stem. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Fortunately this friend was in her own driveway and
not stranded on the side of the road somewhere when it came time to tackle her
first flat. Think of it this way: Just as you must learn to walk before you can
run, you must also learn to change a tire before you ride; especially if you
ride alone. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Though there are numerous instructional videos
online that demonstrate the correct way to change a tire, nothing beats
hands-on experience when it comes to learning to do it yourself. Consider
contacting your local bike shop as most offer free tire-changing clinics
throughout the year. <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="240" src="http://www.mellowjohnnys.com/uploads/fix-a-flat.jpg" width="320" /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="color: blue; font-family: Verdana, sans-serif;"><span style="font-size: 12pt; line-height: 115%;">To change a tire at home or on the road you will
need a pump or a CO2 cartridge, a tire lever and a spare tube.</span><span style="font-size: 12pt; line-height: 115%;"> </span><span style="font-size: 12pt; line-height: 115%;">If your tire becomes flat, remove the wheel
from the bike and perform an external inspection of the tire, removing any
nails, splinters or scrap metal you find. </span></span></div>
<div class="MsoNormal">
<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="320" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTibxzmFVfeOWUTTGJhb7gJp386HEos9sgi6VNV-LzE2EdglRf7" width="320" /></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Next, use the tire lever to remove
the tire from the rim and extract the damaged tube. </span></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="207" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcTQxHkaJLJ46FWEvInOtP0F3tR7ib3pG8DjMlZinW_IktXSjDHmSA" width="320" /></div>
<div class="MsoNormal">
<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="color: blue; font-family: Verdana, sans-serif;"><span style="font-size: 12pt; line-height: 115%;">Carefully run your finger
around the inside of the tire to make sure no sharp objects remain. </span><span style="font-size: 12pt; line-height: 115%;">Position
the new tube inside the tire, taking care to make sure it is not bunched or
twisted, tuck the tire back into the rim, and inflate the new tube.</span></span></div>
<div class="MsoNormal">
<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="271" src="http://static.teamestrogen.com/template-resources/images/asa/levers_bead.jpg" width="320" /></div>
<div class="MsoNormal">
<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Though a pump is beneficial because it provides an
infinite supply of air, it’s more work to use and is somewhat bulky to carry. CO2
cartridges, which use compressed CO2 to rapidly inflate a tube, are a quick and
compact alternative. However, in addition to the extra cost of using CO2
cartridges, the drawback, according to intownbicycles.com, is that “you get
only one shot per cartridge, so you better not misfire.” Bicycling.about.com
notes that new users sometimes find it difficult to gauge exactly how much
pressure the CO2 cartridges are delivering. “Many cyclists have blown out tubes
by over-inflating them, but that gets easier with practice,” the site reports. So,
since your air supply is thus limited to the number of cartridges you carry, toting
extra CO2 becomes just as important as carrying spare tubes. All of these items, including a patch kit,
can be neatly stowed in a bike wedge or small seat pouch that is typically
mounted below the saddle. </span><span style="font-family: Times New Roman, serif;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<img height="200" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcT1jbIvHIzc0jSdtxLbcRSwsnGDrgLXSITTU07-_OP4M7J_PSJhhQ" width="200" /> <img height="160" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQA6MIwMLRgfQx2QGIW2pGGThiH1soiUKrtwBkf6Ukjs_CJQxbB" width="200" /> <img src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSMXk--k2fl29s4-IvfoueJ96WDZTyxChdEhXkVdk-J6dfbd7nk" /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">Smartcylces.com recommends that before every ride
you inspect your tires and check the pressure, make sure brakes are operational,
and tighten any loose hardware. After riding, be sure to inspect your tires
again, clean your drivetrain and frame of sand, grime and sweat, re-lube your
chain, and hang your bike in a safe place.
<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Verdana, sans-serif;">A bike tune up, which is a complete inspection, adjustment,
and lubrication of your bicycle, is recommended every six to twelve months to
ensure your bike is safe and reliable. </span><span style="font-family: Times New Roman, serif;"><o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="320" src="http://www.defeatdiabetes.org/resource/dynamic/global/self_management_cycling.jpg" width="256" /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com1tag:blogger.com,1999:blog-8364639462196723586.post-13618379641926549292013-04-23T09:15:00.001-07:002013-04-23T09:15:19.166-07:00Blisters; how to prevent and treat them. <br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"> </span></span><img height="320" src="http://www.blistersonfeet.com/wp-content/uploads/2010/10/foot-blister-ebook-227x300.jpg" width="241" /></div>
<div class="MsoNormal">
<span style="color: #cc0000;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">Blisters are a common foot problem for runners. Caused by friction, heat, dirt,
moisture, and shoes that are too small, blisters are small bubbles of skin that
are typically filled with clear fluid. Some blisters are painless; others are extremely
painful, forcing you to discontinue your run. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"> “Friction
causes layers of skin to separate and foot blisters are the painful pockets of
air or fluid that form between the layers,” says Lori Weisenfeld, M.D., a New
York City sports podiatrist.<o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="320" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTU0PToTwSsT0nwkCNc4a39f8vhKqFboPHv_3rXRKfaJpvD30Dj5Q" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Animated pic used to spare you from totally gruesome blister pics online. </td></tr>
</tbody></table>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">To avoid blisters, which, according to
running.about.com, “ are usually caused by friction, typically between skin and
sock,” and excessive moisture due to sweaty feet or wet conditions, avoid
running in wet shoes or during heavy rain, and be sure to use socks made
specifically for running. Socks should be made of synthetic fabrics, not
cotton, to wick moisture away from your feet and prevent the sock from bunching
up. Socks should also be smooth and seamless. For an additional layer of
protection, consider coating problem areas with a layer of Body Glide or
Vaseline, or covering “hot spots” on your feet with carefully applied moleskin,
a softer, more breathable bandage alternative. <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="275" src="http://sphotos-a.xx.fbcdn.net/hphotos-prn1/20641_253003921760_1361803_n.jpg" width="400" /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">Wearing running shoes that are too small, or
otherwise ill-fitting, or tied too tight can also cause blisters, so be sure to
make sure your shoes fit properly. Since your feet swell when you run, running
shoes should be at least a half size larger than your regular shoes and should
have extra room in the toe box. Break in
new shoes slowly and consider wearing them around the house for a few days
before running in them to determine if they are rubbing anywhere. <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="212" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcROZlmq4rANBu1mxn5dBs5oLl7I_46ZaF7c4y2T9Pboxe4tSPvvMA" width="320" /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">Calluses provide blister protection for your feet
so, if you go for a pedicure, be sure calluses are not removed with a razor or
emery board; doing so, running.about.com warns, could put you at a greater risk
for blisters. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="266" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRZav6YrmoVM8EPyCucC39vDhZR0z9Sl3ImGGzpVzoZwa_1bPRtSA" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Doing this can increase your risk of blisters and infection</td></tr>
</tbody></table>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">If you already have a blister, to pop or not to pop
is always the question. If the blister
is not painful, simply leave it alone; it will eventually break and drain and,
meanwhile, the skin serves as protection and prevents infection. If the blister is painful or debilitating, or
if you need to drain a blister so you can continue with the activity that
caused the blister, you need to do so in a clean, sterile and safe manner. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="240" src="http://health.yahoo.net/healthguru/thumbnails/BGHT_085_HowToPopABlisterSafely_THUMB_640x480_KL.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Use a sterile needle to pierce a blister where it meets the skin</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">Sterilize a needle by boiling it for several minutes
or, wash it with soap and water and then rub with alcohol. Clean the area
around the blister and carefully piece the blister where it meets the skin,
allowing the fluid to drain out. Leave the remaining skin intact, apply an
antibiotic cream, and cover with gauze and moleskin or a Band Aid to provide
cushioning and help prevent infection. Change your bandage daily and allow the
area to air dry when possible. Womenshealthmag.com
notes that the deeper the blister, the longer it will take to heal. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;">Although blisters are common and most are easy to
treat, if you feel uncomfortable treating it on your own or suspect that the
blister may be infected, contact your local podiatrist for professional
assistance. </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: #cc0000;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="320" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcR9EMTqTJKO2iWO8EKAR8uGZVFAaBQwZbQ_4sSaUGzRFApPaPoY" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Keep your feet happy! Happy feet = happy runner!</td></tr>
</tbody></table>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-54804657289020031762013-04-22T18:13:00.002-07:002013-04-22T18:13:43.346-07:00Boston breaks our hearts but not our spirit<br />
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<img src="http://images.christianpost.com/full/59988/boston-bombing.jpg?w=400&h=240&l=50&t=40" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="color: blue; font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;">Once again, our nation, our people, our way of life
has come under attack. Another cowardly act of anger and hatred has killed and
injured our citizens. My heart goes out to the people of Boston, to the
athletes who worked so hard to make it to the starting line of one of our
nation’s premiere running events, to the friends and family members who
supported their loved ones through months of training and were there on the
sidelines to cheer them on and celebrate their accomplishment, to the race
organizers and to the aid workers who acted quickly and courageously to tend to
our fallen.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<img height="240" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRFCIxwT7gIGrQwjvMIkPwt5VzxKaQAvJNHc628zdDEReqN06QzSA" style="text-align: center;" width="400" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="color: blue; font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;">What must go through the addled mind of someone who
perpetuates such an unspeakable act of devastation? What does that person hope
to accomplish through such a senseless act of violence and destruction? Perhaps
these lost and misled souls are confused by who we are, angered by the way we
live, and filled with hatred over what we possess—freedom.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<img height="224" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSAx4n7Czt8mKFYCE3hoSwokIOOT8IrCZf7mVH8Vw_O9_9YcG3Qrg" width="400" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;">Have they forgotten that this is the land of the
free and the home of the brave? We are a nation of people who are resilient and
strong and, despite our shortcomings and our complaints about the government
and the economy, we are, at our core, grateful for all we have and proud of who
we are. We are free to vote, travel, work, worship, celebrate, live and love as
we choose. And though we are free to go, we stay, for we know there is no
better place on earth to be, and we fight for what is right and just in hopes
of making the world a better place for all. <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;">And among the brave, strong and courageous people of
our nation are our athletes—some of who had trained and sacrificed for months
to earn the right to run in Boston on Monday—men and women who are disciplined
and determined, who are not afraid of pain or failure, and who welcome
challenge and adversity with open arms. <o:p></o:p></span></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<img src="http://i.perezhilton.com/wp-content/uploads/2013/04/boston-marathon-bombings-identify-suspect-surveillance-video-release__iphone_290.jpg" /></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;">So if the cowards of the world think that by crashing
our airplanes and detonating explosives they can make us live in fear and prevent
us from pursuing our dreams, then they simply do not understand that our power
and strength comes from within, and though what happened at Boston surely
breaks our hearts, it will not break our spirit. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: center;">
<img height="254" src="http://media.nj.com/ledgerupdates_impact/photo/boston-bombings-arrest-rumors-aftermathjpg-d45fdb4dd75b26e3.jpg" width="400" /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;">In the aftermath of Boston, Americans will unite as
we always do in times of crisis. We will lift each other up and stand together
against hatred and terrorism, protecting the freedom and liberties we cherish
and seeking justice for those who mistakenly think they can take it away. And
those who earn the privilege of running in Boston next year will not only run
in pursuit of their own dreams, but in honor of all those who ran before them
and on behalf of those who no longer can, and they will cross the finish line victorious
and triumphant over evil. </span><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><span style="color: blue;"><br /></span></span></div>
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<img height="240" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRCDQQqfl5HxKgGBVIO1EUl-BNDR2FqV8pEUfM9Inc2no2BCUBqLw" style="text-align: center;" width="400" /></div>
Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-62908864380737285332013-04-15T12:47:00.002-07:002013-04-15T12:47:40.928-07:00A Look Back at 2012, Part 2<div class="separator" style="clear: both; text-align: left;">
So, the first quarter of 2013 has flown by and I'm just now getting around to recapping the last half of 2012. But, better late than never, I guess, as it's always a good thing to look back on where you've been, what you've done, how far you've come and how much fun you had along the way! </div>
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<b><u>July 2012</u></b></div>
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Tri Daughter #1 was selected to join the Joey D Cares Rock Orchestra. The group is made up of 6th graders - adults who play concerts for charity. TD1's first gig with the group raised $10,000 for the Wounded Warrior Project. Rock on! </div>
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All three Tri Daughters competed in their second youth triathlon of the season.<br />
Here they are in action:<br />
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TD2 on the swim: </div>
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TD3 heading out of T1: </div>
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TD1 on the run: </div>
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The whole family post-race and pre-feast:</div>
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<b><u>August 2012</u></b><br />
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TD1's next JDC gig was for the National Night Out: </div>
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Then our family was off to the Outer Banks for some much-needed R & R!</div>
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<tr><td class="tr-caption" style="text-align: center;">Triathlon Family </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">TD1 got to bring a friend this year! Welcome, C, to the beach!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The whole crew--7 of us are triathletes and 1 is about to be!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Me & Tri Dad<br /><div style="text-align: left;">
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Time for more fun in the sun at the 16th annual Grab A Crab: </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-vcNumFfj88flXvFSAL2zSwM-oOdcLDQ5KKIx91ApIrMbU4_cLEtM1wmITBDZiY18NkIpl9-Ad3cJ4Kw-cx4XMQeAHDPUFC1OMPhpvjFQz7fIMq83SPFg8NkCpSydVNRIY07Z4DSpoptv/s1600/P1030332.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-vcNumFfj88flXvFSAL2zSwM-oOdcLDQ5KKIx91ApIrMbU4_cLEtM1wmITBDZiY18NkIpl9-Ad3cJ4Kw-cx4XMQeAHDPUFC1OMPhpvjFQz7fIMq83SPFg8NkCpSydVNRIY07Z4DSpoptv/s320/P1030332.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sunset on the Bay </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The 2012 Grab A Crab Crew<br /></td></tr>
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North East Triathlon was next: </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFw2YDogQ5urX1LPGm0rQlCTZbVX8-yUJkdP65cJvdpKZj4pKNmw3zOIkEE8MqVh15ZPhAv5MaaljrH9GLRmBJCdU2SPNNIzkOIuNw3bQjnSLLqFmkguzwKzKH2CkRut7JtQ0A5hzNbptL/s1600/P1030258+-+Copy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFw2YDogQ5urX1LPGm0rQlCTZbVX8-yUJkdP65cJvdpKZj4pKNmw3zOIkEE8MqVh15ZPhAv5MaaljrH9GLRmBJCdU2SPNNIzkOIuNw3bQjnSLLqFmkguzwKzKH2CkRut7JtQ0A5hzNbptL/s320/P1030258+-+Copy.JPG" width="102" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dad took 3rd in division </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">All smiles after a first-place divisional finish</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Celebrating the Olympic-distance tri Olympic style!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6HDiM1MzyurVyix8WIRL0eeiNS7KAw8p-Vj2pbM_5VFQ8-LWWfhkbYiS0LxKSKVpFhfhDWpTBsjrV4d4e-VLd0zuSg77GqVEUwggos1MzffHNpqUO9CgUrah5Kakf7R5j-DxficQWGYSY/s1600/P1030265.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6HDiM1MzyurVyix8WIRL0eeiNS7KAw8p-Vj2pbM_5VFQ8-LWWfhkbYiS0LxKSKVpFhfhDWpTBsjrV4d4e-VLd0zuSg77GqVEUwggos1MzffHNpqUO9CgUrah5Kakf7R5j-DxficQWGYSY/s320/P1030265.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Post-race celebration </td></tr>
</tbody></table>
<div>
<br />
<b><u>September 2012</u></b><br />
<br />
Our last race of the season was at the Chesapeake Man Endurance Festival--a 75.2-mile race<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Kiz7m-Z9p3QCwEzPEimhQV5bMEHMwQBdoHSW0F53A3ahepxnTa2WE_n3lMiczmwyICRPj5aIEoxujEOA58ncJhEkW_PZMyDqbcfIglUnj4xBtnTx09U6r7npUnC1o5k_QVPf5eKMUwrx/s1600/P1030436.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9Kiz7m-Z9p3QCwEzPEimhQV5bMEHMwQBdoHSW0F53A3ahepxnTa2WE_n3lMiczmwyICRPj5aIEoxujEOA58ncJhEkW_PZMyDqbcfIglUnj4xBtnTx09U6r7npUnC1o5k_QVPf5eKMUwrx/s320/P1030436.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me & Tri Dad post-race</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmaskJ2s4MJeamUUHbm0j-gtLo0zoi4hw3egh09-3C9bVQpey4t2EX3nkb1gERGk1Hc9icM1KKhVf-Abxxo5OGiZRRc-ZInuyKVRRFzw29yS8FtkSJrBK2e0JCI2u-X8Z4pbOoXeQvagKm/s1600/P1030438.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmaskJ2s4MJeamUUHbm0j-gtLo0zoi4hw3egh09-3C9bVQpey4t2EX3nkb1gERGk1Hc9icM1KKhVf-Abxxo5OGiZRRc-ZInuyKVRRFzw29yS8FtkSJrBK2e0JCI2u-X8Z4pbOoXeQvagKm/s320/P1030438.JPG" width="240" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUAT4Lgnt_L3TpY4DmA0yYMsC_57MYgtYxCIsOg0DvwgFwRFnVVN7vYe71DEQvzRbAeyeQJ1rBhNm5AU90n7_wwupto2yVKCyOtP9tqBweG_Cjvruf2ew-UQ_dvvT9CE7BiWAG0SAytM4U/s1600/P1030439.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUAT4Lgnt_L3TpY4DmA0yYMsC_57MYgtYxCIsOg0DvwgFwRFnVVN7vYe71DEQvzRbAeyeQJ1rBhNm5AU90n7_wwupto2yVKCyOtP9tqBweG_Cjvruf2ew-UQ_dvvT9CE7BiWAG0SAytM4U/s320/P1030439.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dad finished 3rd in division </td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV0QvF7oHkYt8fNGGyJo98Jk6Cp1p8G6nEsUxQD8o2JWbhb1UepdsNnTlzqYMD0zhO5TpeajKotHYM9cZnUIoQYd24xrZ4EnJUM1k2Zh_qN0r7GCqgLbB3dA8e5LEOCh3OthOQqgewzVHr/s1600/P1030441.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV0QvF7oHkYt8fNGGyJo98Jk6Cp1p8G6nEsUxQD8o2JWbhb1UepdsNnTlzqYMD0zhO5TpeajKotHYM9cZnUIoQYd24xrZ4EnJUM1k2Zh_qN0r7GCqgLbB3dA8e5LEOCh3OthOQqgewzVHr/s320/P1030441.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I snagged first in my division :)</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPTKJIPWWIjESzkKsaowL65ov2FTBRXBnleQe7-gSypbpbIe09L7MHkvCEWb3JPxjCebKgH8U1SLTP_63t9h8OQX6poIcqDdVcldwriLMDlXo4_WmJ7Z_RIxwUyytQhzXBY3WbGCyfOoQF/s1600/P1030445.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPTKJIPWWIjESzkKsaowL65ov2FTBRXBnleQe7-gSypbpbIe09L7MHkvCEWb3JPxjCebKgH8U1SLTP_63t9h8OQX6poIcqDdVcldwriLMDlXo4_WmJ7Z_RIxwUyytQhzXBY3WbGCyfOoQF/s320/P1030445.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hardware </td></tr>
</tbody></table>
<div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEnmNS_vbTN9WTq-7lsGXJfcgUkorfu4g8bj3MuOiaBYgBLd-zcDrVRIzehEWH2puEw-RxBE7XH7X7PtXcf3CEiyEqsrocqMUqkY8U3znBpiSxlAj3EzUQuzsG-0aVcUCYKvghrSyxVJED/s1600/Finish+Chute.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEnmNS_vbTN9WTq-7lsGXJfcgUkorfu4g8bj3MuOiaBYgBLd-zcDrVRIzehEWH2puEw-RxBE7XH7X7PtXcf3CEiyEqsrocqMUqkY8U3znBpiSxlAj3EzUQuzsG-0aVcUCYKvghrSyxVJED/s320/Finish+Chute.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finish Chute</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpPZm0bCKHo3AxI0ILuCnh-U3r37dj_QrQm9shtqJswqdTL5FApaBXiYivnnfrcZkj-xUI3_zMlLqgNr773_mjARQlQy48ijezClXn4ZRHfEHJ_nWpDrSLQztVQW_O-BPmlbA8ukrMQMSR/s1600/Matt+Bike+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpPZm0bCKHo3AxI0ILuCnh-U3r37dj_QrQm9shtqJswqdTL5FApaBXiYivnnfrcZkj-xUI3_zMlLqgNr773_mjARQlQy48ijezClXn4ZRHfEHJ_nWpDrSLQztVQW_O-BPmlbA8ukrMQMSR/s320/Matt+Bike+2.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dad bike </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCnfEH-sesU7YboYACBw0lsN77xHfcAViOUXr3zfcZGH3jNZScVkP36P-z4ecFwwnxKS8NYy60mbV6lFrtVXN7br7cBt1y28T3BDCPzwYNhkFY26_xjNmIQ_ifSnvezm_QL9KQTfHnJjuE/s1600/Bike+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCnfEH-sesU7YboYACBw0lsN77xHfcAViOUXr3zfcZGH3jNZScVkP36P-z4ecFwwnxKS8NYy60mbV6lFrtVXN7br7cBt1y28T3BDCPzwYNhkFY26_xjNmIQ_ifSnvezm_QL9KQTfHnJjuE/s320/Bike+2.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">See how much fun triathlon is?</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNgLaVYNVRlBAPJgolZ3KNQivM_A28wVRXCUGLHP1CbqJUjKDUvXD5ObzgxUhgBht3yhItyDrks6zNOBPF5RWxZrXczmTffbhFFlJkH3NkCWhaZExSgCCxkFQaDSmX2q8AWgKbCodLs8Cm/s1600/Run+1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNgLaVYNVRlBAPJgolZ3KNQivM_A28wVRXCUGLHP1CbqJUjKDUvXD5ObzgxUhgBht3yhItyDrks6zNOBPF5RWxZrXczmTffbhFFlJkH3NkCWhaZExSgCCxkFQaDSmX2q8AWgKbCodLs8Cm/s320/Run+1.jpg" width="210" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Happy with my race!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUWby8dtTuUt9zBz5YDA1gUQxng_ek_rZStKUJxmAzdYCiPY5wuuIpB7DICVh_gUXN_dbhRw3j1HEr5-y2QSu0LuELaoh6VoL5EHL3Zo3zu_WtnA66f40sr_-FdQhn-WsKUbcbSe53ERd2/s1600/Matt+Swim+3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUWby8dtTuUt9zBz5YDA1gUQxng_ek_rZStKUJxmAzdYCiPY5wuuIpB7DICVh_gUXN_dbhRw3j1HEr5-y2QSu0LuELaoh6VoL5EHL3Zo3zu_WtnA66f40sr_-FdQhn-WsKUbcbSe53ERd2/s320/Matt+Swim+3.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dad finishing the swim </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi44tJAORZjTSi1YM8p-zxD8heTgIrBVTNZCwwA41z771f7bQzWm_vshyphenhyphenCxLaLKZVJiw2X4WmZKflRuHA_eEZdi0Vbg4n0KDwsigOf7t5klLZd2kn7hy_PoPn-NxSyutjBBEW8k_TjaZzqt/s1600/Run+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi44tJAORZjTSi1YM8p-zxD8heTgIrBVTNZCwwA41z771f7bQzWm_vshyphenhyphenCxLaLKZVJiw2X4WmZKflRuHA_eEZdi0Vbg4n0KDwsigOf7t5klLZd2kn7hy_PoPn-NxSyutjBBEW8k_TjaZzqt/s320/Run+2.jpg" width="217" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Great feeling!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicNqUMrOJzB1YXOwIsOQ6Np2HDxfWwuyT3HOyd0zhtzz99dz8e25f-KQPYE3EgOdpjxTNvs5GP5P0GpIhvUyhk6N-WBo7JxYJhdwA53GseMX57BS9uO2IueP8g8QgH3LkA4b3K-LjPAvKM/s1600/Matt+Run.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicNqUMrOJzB1YXOwIsOQ6Np2HDxfWwuyT3HOyd0zhtzz99dz8e25f-KQPYE3EgOdpjxTNvs5GP5P0GpIhvUyhk6N-WBo7JxYJhdwA53GseMX57BS9uO2IueP8g8QgH3LkA4b3K-LjPAvKM/s320/Matt+Run.jpg" width="207" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dad heading to the finish </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9JxR-S-rDY5QIY7bsWTZIP3Qi44kraiuZOkL8BcCbvgVssbT-24n-IQyA02QBTXdEHIigGaR1oqqXc4fKtR94t57D9kulUanR5Sfrc43O551KymPIgfrwQ6OPCPXWgSBMab_GiuLO1xpV/s1600/Swim+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9JxR-S-rDY5QIY7bsWTZIP3Qi44kraiuZOkL8BcCbvgVssbT-24n-IQyA02QBTXdEHIigGaR1oqqXc4fKtR94t57D9kulUanR5Sfrc43O551KymPIgfrwQ6OPCPXWgSBMab_GiuLO1xpV/s320/Swim+2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beard and mustache compliments of the Choptank </td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs11CtbRP-UlWJ0r-UBsoLWv2pDXvveWmDqggeA1R0OO4y_ssCybqCIm4raeqlmT54PUPuQ8tskoGg__h6hXLWh7v6-FaPM3qJb505hyphenhyphenW2NPl9lkAJIcgiSUVl-8H3TSBD_JSmAIQ1iRPb/s1600/Swim+Finish.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs11CtbRP-UlWJ0r-UBsoLWv2pDXvveWmDqggeA1R0OO4y_ssCybqCIm4raeqlmT54PUPuQ8tskoGg__h6hXLWh7v6-FaPM3qJb505hyphenhyphenW2NPl9lkAJIcgiSUVl-8H3TSBD_JSmAIQ1iRPb/s320/Swim+Finish.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Swim Start/Finish </td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK1-HUvISO1wlK1_nV_obCsmTrUEp7EYEoYwGG8f3bAiHwsL-wWIlcb8xYVhRqr2rtbsmznW_9s6rjN6L0w-Ptt-_OgynlX-OV0U5wfn1m5-3oMJ4djA9p_2ZCCgE3Fq40yty2RtDekkEC/s1600/Transition+Area.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK1-HUvISO1wlK1_nV_obCsmTrUEp7EYEoYwGG8f3bAiHwsL-wWIlcb8xYVhRqr2rtbsmznW_9s6rjN6L0w-Ptt-_OgynlX-OV0U5wfn1m5-3oMJ4djA9p_2ZCCgE3Fq40yty2RtDekkEC/s320/Transition+Area.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">T1</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
<b><u>September 2012</u></b></div>
<div class="separator" style="clear: both; text-align: left;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimk2lgbdO1ZPOQDgB1vcloAi7rE0-cFewfLqfRMacJqQg8orwAd3RC8E5c4Rgga8d8tlCxBT0P4u-rrOaTmiZEBZJVENj9QS6iBQsrruXBZ0QKjEUpFTTRl8LPwU87iQzE176EanTqleMw/s1600/P1030431.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimk2lgbdO1ZPOQDgB1vcloAi7rE0-cFewfLqfRMacJqQg8orwAd3RC8E5c4Rgga8d8tlCxBT0P4u-rrOaTmiZEBZJVENj9QS6iBQsrruXBZ0QKjEUpFTTRl8LPwU87iQzE176EanTqleMw/s320/P1030431.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TD2 got her braces off</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir4Aza6lYgTHd3QvtGzmfLcgAG-MQiPAC9yag34m40LnZNjRoBSaTSUJ_9lu5vog6Fw-iiPUxYUkscwMd6kX3AgB9Va2BDnwvxCJA-sGwEg0T39RGQRp_p6xmwtG3zQxTPsY8w6QsLYxGt/s1600/P1030432.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir4Aza6lYgTHd3QvtGzmfLcgAG-MQiPAC9yag34m40LnZNjRoBSaTSUJ_9lu5vog6Fw-iiPUxYUkscwMd6kX3AgB9Va2BDnwvxCJA-sGwEg0T39RGQRp_p6xmwtG3zQxTPsY8w6QsLYxGt/s320/P1030432.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">9 mos to straight teeth--amazing! I wore a full metal jacket for 2.5 years! </td></tr>
</tbody></table>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiTg87lRwjsJZbXyD5KwJRk9lEYnv1rNVxsisP7zkj4n7rfU854oig8csJUs5cxhGFohA6XceSuh0BujZTw3QmQ1n_hnCGPM1b0RyG5pFKtotKiePyL1Xl2lkP7k-1sVRH61HRduNlwVLd/s1600/P1030407.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiTg87lRwjsJZbXyD5KwJRk9lEYnv1rNVxsisP7zkj4n7rfU854oig8csJUs5cxhGFohA6XceSuh0BujZTw3QmQ1n_hnCGPM1b0RyG5pFKtotKiePyL1Xl2lkP7k-1sVRH61HRduNlwVLd/s320/P1030407.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TD3</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0lOz47JJq1feTb_n-6uloujp5WWufk3I6xMlhS1py4BaBZ8WAj6HwG9r7mQJJ4ggvn1lmeJZzNPEwY3VmyC6BisJ6kAkTLyTXCT1KYwcfbtpM2mEQfhKYDMwXDMJLz159-vB3NF6iFtOB/s1600/P1030452.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0lOz47JJq1feTb_n-6uloujp5WWufk3I6xMlhS1py4BaBZ8WAj6HwG9r7mQJJ4ggvn1lmeJZzNPEwY3VmyC6BisJ6kAkTLyTXCT1KYwcfbtpM2mEQfhKYDMwXDMJLz159-vB3NF6iFtOB/s320/P1030452.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TD2</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtjc2g4QMbh0_HNKKjms3nYelxteikT8sGhTvD79YHNAvbgULiXy0PFfCoGgIzouigp_X289H8z_ZJ7PDFSVb4nXn-KOhKR8UlcfsctqlF4VEpL-1SX56bM3zmHhnZJWtUxRGAiL2Byk25/s1600/P1030460+-+Copy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtjc2g4QMbh0_HNKKjms3nYelxteikT8sGhTvD79YHNAvbgULiXy0PFfCoGgIzouigp_X289H8z_ZJ7PDFSVb4nXn-KOhKR8UlcfsctqlF4VEpL-1SX56bM3zmHhnZJWtUxRGAiL2Byk25/s320/P1030460+-+Copy.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TD1</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4hJ-cqqmZl959gMRPAGKraU2vfE8yltMdGu8vlmPyWApA7PTiNMZkZJz37eziBThqUqaKKuxPGuowgnWG-2HlT5d-QWoY9PQJKKiyhPAs9wdQoS505Ytfxh9TnV2RBZNz7X0IiE21ym47/s1600/P1030469.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4hJ-cqqmZl959gMRPAGKraU2vfE8yltMdGu8vlmPyWApA7PTiNMZkZJz37eziBThqUqaKKuxPGuowgnWG-2HlT5d-QWoY9PQJKKiyhPAs9wdQoS505Ytfxh9TnV2RBZNz7X0IiE21ym47/s320/P1030469.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ready for action!</td></tr>
</tbody></table>
<div>
<b>October 2012</b><br />
<br />
Fun & relaxing girls weekend to Deep Creek Lake<br />
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6cDVpd8Du4sMaFxSyKpTF9pK7DRkEH4eFVLlfNta0dI-I63GKbJFExjCHyWyOEIby1EUeLUnFA6la7eKp2rudariZ5w8L4ThfWrsdtz9-I_TNt9mH3gplvRJcozmv7U4Nd3R4uQkgq1Wz/s1600/P1050955.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6cDVpd8Du4sMaFxSyKpTF9pK7DRkEH4eFVLlfNta0dI-I63GKbJFExjCHyWyOEIby1EUeLUnFA6la7eKp2rudariZ5w8L4ThfWrsdtz9-I_TNt9mH3gplvRJcozmv7U4Nd3R4uQkgq1Wz/s320/P1050955.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fab 5 at Mountain State Brewing Company </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL2tzVw4FfWTTZw4pXkrzd_HzzImqU5TT9aAxTKICiT7EE0NDvx8Vd-sXCagQoojSOAt3cmlwKg2s2k3oFwXnRNdaRjJSrhyEwH3xWMxVStEIO12-mxsiMrYLZkJUlSXlb5HznSEP1iZ3N/s1600/P1050961.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL2tzVw4FfWTTZw4pXkrzd_HzzImqU5TT9aAxTKICiT7EE0NDvx8Vd-sXCagQoojSOAt3cmlwKg2s2k3oFwXnRNdaRjJSrhyEwH3xWMxVStEIO12-mxsiMrYLZkJUlSXlb5HznSEP1iZ3N/s320/P1050961.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hiking at Swallow Falls State Park </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZf30syxdgl6rL4tnaS3SJb99gapGFRQ3SBiBPCqzXZEv6K9TcSJzacfvBSCbt8kbUFB-xLTcWzEUIOPtcIvSZzztZjQB9jY7CyScAf0B2PQj1ZwdYSXQC-krmV69ez_WFXvF2hfE_cMTZ/s1600/P1050987.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZf30syxdgl6rL4tnaS3SJb99gapGFRQ3SBiBPCqzXZEv6K9TcSJzacfvBSCbt8kbUFB-xLTcWzEUIOPtcIvSZzztZjQB9jY7CyScAf0B2PQj1ZwdYSXQC-krmV69ez_WFXvF2hfE_cMTZ/s320/P1050987.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Muddy Creek Falls </td></tr>
</tbody></table>
<div>
<b><u>October 2012 </u></b><br />
<br />
Halloween & Jamaica, Mon!<br />
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAtEuHl9uDPsrWdPYeNFQdkirVGeAJxeOzkw1EpvAqTAnqYaO7RrIBwqZY05OcODBsS11Kihaa1Dofwz1Jz0IjYAIyNvtpVL-k3M6ubSAuM7Fh_Um3OG4dPMIIVkjS5eFFseCsk_5rNdxJ/s1600/P1030663.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAtEuHl9uDPsrWdPYeNFQdkirVGeAJxeOzkw1EpvAqTAnqYaO7RrIBwqZY05OcODBsS11Kihaa1Dofwz1Jz0IjYAIyNvtpVL-k3M6ubSAuM7Fh_Um3OG4dPMIIVkjS5eFFseCsk_5rNdxJ/s320/P1030663.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">3 Goth girls, a Jamaican and a cat</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhdqBpXeKvbWHO6AIK4EopFdtDf8oK63U6qfUrz_lNPdGl_MEeKiVIeMLlJUJ_pg9ELvmezhs5aSvs1rYPabMEDucmdtznpRY0RyNbgos_qv0QhGmQtSy2TT0gHAUgHP1c5CnZLkEZ3fGI/s1600/P1030677+-+Copy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhdqBpXeKvbWHO6AIK4EopFdtDf8oK63U6qfUrz_lNPdGl_MEeKiVIeMLlJUJ_pg9ELvmezhs5aSvs1rYPabMEDucmdtznpRY0RyNbgos_qv0QhGmQtSy2TT0gHAUgHP1c5CnZLkEZ3fGI/s320/P1030677+-+Copy.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<div>
<div style="text-align: center;">
JAMAICA! (Need I say more?)</div>
</div>
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<br />
<b><u>November 2012</u></b><br />
<br />
TD3 has been going to gymnastics since, well, since I was carting her around in a Baby Bjorn at her sisters' classes. She's now the last one standing (on her head) in gymnastics and was selected to be part of an accelerated group taught by the gym's owner (the fiery red-head pictured below).<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqVb31AcdQt-u-Yijtu2dEPtUcR8YYeA3vsRO2fBPCElgn4J69kwBtYr9pHvC9rto46CXODqMYvO3g95Rt-j_EiaeSPDJVD9AczSWEfpIxdSncViUCfdJsQeVcLHk7aJnl0YG7iOB5Jhir/s1600/P1030723.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqVb31AcdQt-u-Yijtu2dEPtUcR8YYeA3vsRO2fBPCElgn4J69kwBtYr9pHvC9rto46CXODqMYvO3g95Rt-j_EiaeSPDJVD9AczSWEfpIxdSncViUCfdJsQeVcLHk7aJnl0YG7iOB5Jhir/s320/P1030723.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TD3 is right at home standing on her head!</td></tr>
</tbody></table>
TD1's final JDC gig of year was at the Kennedy Krieger Institute Festival of Trees event.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAEMjxH-stDwxubfcnER8uwcOHG_uVoarhSlUUnvOmzC6e0To5ztit8lfuJ7qiIfjjiyLVzQPCp5O4VOfAw3ZGrrwrTpqsdjlJFhWj6eCJEVtzGTo4kESavPBHN_3yQkL3gzQepZ-pyhbl/s1600/P1030734+-+Copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAEMjxH-stDwxubfcnER8uwcOHG_uVoarhSlUUnvOmzC6e0To5ztit8lfuJ7qiIfjjiyLVzQPCp5O4VOfAw3ZGrrwrTpqsdjlJFhWj6eCJEVtzGTo4kESavPBHN_3yQkL3gzQepZ-pyhbl/s320/P1030734+-+Copy.JPG" width="259" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhw3evA_NmhcfLLII078PI1b13UdiLqL5OeQJ9Yu5ClhN4I0wkMG45YE8s2-VU3P1Zp_hyphenhyphenHe1j1KjKzNIgONTijLAj6DROryvl2zkG6A0TM1chVNOBffSaX2qBj5rVILEW5tq0fESKUY_D/s1600/P1030747.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhw3evA_NmhcfLLII078PI1b13UdiLqL5OeQJ9Yu5ClhN4I0wkMG45YE8s2-VU3P1Zp_hyphenhyphenHe1j1KjKzNIgONTijLAj6DROryvl2zkG6A0TM1chVNOBffSaX2qBj5rVILEW5tq0fESKUY_D/s320/P1030747.JPG" width="320" /></a></div>
<br />
ITB problems ended my tentative bid for the OBX Marathon. New shoes (and three months of stretching & rest) to the rescue!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnScLdwaVYWiJp4K-FZnqRe4NxO_0VJWdm6bYUQq1wXCpm92kL3G0n2P0E7mfu1wgzvC4SiMG5885XpC4qktDH4wjz_3eJZS1wQQct8eMPkE6i0if1zo1OYha7eyD6k_clBz2VYDYnL3HZ/s1600/P1030760.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnScLdwaVYWiJp4K-FZnqRe4NxO_0VJWdm6bYUQq1wXCpm92kL3G0n2P0E7mfu1wgzvC4SiMG5885XpC4qktDH4wjz_3eJZS1wQQct8eMPkE6i0if1zo1OYha7eyD6k_clBz2VYDYnL3HZ/s320/P1030760.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New shoes!</td></tr>
</tbody></table>
Thanksgiving with family from Indiana<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKvdzqRGYh1wmcPjrbTJJRXDvUj_yY8UzHO_Q-OYgSnWKCSvQCrNKfOqQdjEni9iv7dfRCiSvlwDnS80fect8JiouDGnq5eEXyM41-64cqzTSloxKxBL4jGlhiDU0JzrTufLqg3V6RXub-/s1600/P1030754.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKvdzqRGYh1wmcPjrbTJJRXDvUj_yY8UzHO_Q-OYgSnWKCSvQCrNKfOqQdjEni9iv7dfRCiSvlwDnS80fect8JiouDGnq5eEXyM41-64cqzTSloxKxBL4jGlhiDU0JzrTufLqg3V6RXub-/s320/P1030754.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Daughters & Tri Dog with cousins from Indiana </td></tr>
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<div>
<b><u>December 2013</u></b></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsYOUnFoOqXer0TixJ_qJw9gC0zINRftHaZzgN785dTKTg45JClpabCvRQhyphenhyphenoJv48COGWo5al55KsZKLZ9ppBeqndd47_0f1J1IoVgM6Up5VHEjbkeZbiYZgPL8Xj969nmBVjl4ELUMPsD/s1600/P1030764.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsYOUnFoOqXer0TixJ_qJw9gC0zINRftHaZzgN785dTKTg45JClpabCvRQhyphenhyphenoJv48COGWo5al55KsZKLZ9ppBeqndd47_0f1J1IoVgM6Up5VHEjbkeZbiYZgPL8Xj969nmBVjl4ELUMPsD/s320/P1030764.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tree</td></tr>
</tbody></table>
Our tree came with a little something extra--we are still waiting for it to hatch . . .<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDkLD7mGradm-tl1Yy1Ctqpmnsh-aP5s4IkYy4wFDQEiJyKZt4FxHj-cgb_ecsIa_ChJaPGTsP5Uy3lEq_j4IvDO5k8hWSHaewHFQEmMJbaeGvllwBmIHi83wygbUKMYMlfdFmXyKD5jdB/s1600/P1030766.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDkLD7mGradm-tl1Yy1Ctqpmnsh-aP5s4IkYy4wFDQEiJyKZt4FxHj-cgb_ecsIa_ChJaPGTsP5Uy3lEq_j4IvDO5k8hWSHaewHFQEmMJbaeGvllwBmIHi83wygbUKMYMlfdFmXyKD5jdB/s320/P1030766.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Praying mantis nest!</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs6Fpt7sJ7JdWuTPpiPHubLINCqqYueC1b_rpwymYnNNVV2CT9sltniz2UoLtzZat8e0UbzC2oL3OEgZLVUXzSmpTtKZ5vSvdEjAwD-dcSrQp1K6uahaycR_GRz5bKpepnFxAfNFuD_mAa/s1600/P1030771.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs6Fpt7sJ7JdWuTPpiPHubLINCqqYueC1b_rpwymYnNNVV2CT9sltniz2UoLtzZat8e0UbzC2oL3OEgZLVUXzSmpTtKZ5vSvdEjAwD-dcSrQp1K6uahaycR_GRz5bKpepnFxAfNFuD_mAa/s320/P1030771.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dog</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqBYlDV7_TSlel9vTDwXlZsNqvozpo8D7IScrQsPKHdk-Yahd-kHUhBOvfUhMDQbwXzi3ChicuQdCZV_x112mJexQOE7nwyw2mi7oasQY-IwdVGOVaM7rLKabdnu3yOnqY8yB0lJ1_6Gqp/s1600/P1030778.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqBYlDV7_TSlel9vTDwXlZsNqvozpo8D7IScrQsPKHdk-Yahd-kHUhBOvfUhMDQbwXzi3ChicuQdCZV_x112mJexQOE7nwyw2mi7oasQY-IwdVGOVaM7rLKabdnu3yOnqY8yB0lJ1_6Gqp/s320/P1030778.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Merry Christmas to all and to all a good night.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWquzdA-7o3yER5LFxp6pjImppYGcWQ5nzjyv56TPpbPjQVNjVC_Q5ymbPqTqBaBYrcUZaL5uCaP1BWQu5VtmrPBFWr8E_FJKt4y05zsTgC2mYSrKMfMd0mSgrTBCxe8L2mOjbQXESVnax/s1600/P1030796.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWquzdA-7o3yER5LFxp6pjImppYGcWQ5nzjyv56TPpbPjQVNjVC_Q5ymbPqTqBaBYrcUZaL5uCaP1BWQu5VtmrPBFWr8E_FJKt4y05zsTgC2mYSrKMfMd0mSgrTBCxe8L2mOjbQXESVnax/s320/P1030796.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">New favorite mug . . . </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHaM1VPj7vYQwQEW5h6pc9aKv4dhjcC3POdJQAS5-PJshYoPoCZRF0rICUHTYxXQ83a2L5PvvfVzo0grlvApCF85z266vQUXPKiqVEHXMuhGxhfU2bXoAMSJt0msYiOL3y9_heUNx6GEU-/s1600/P1030906.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHaM1VPj7vYQwQEW5h6pc9aKv4dhjcC3POdJQAS5-PJshYoPoCZRF0rICUHTYxXQ83a2L5PvvfVzo0grlvApCF85z266vQUXPKiqVEHXMuhGxhfU2bXoAMSJt0msYiOL3y9_heUNx6GEU-/s320/P1030906.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">. . . until Santa brought me this one!</td></tr>
</tbody></table>
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<br />
Tri Daughter 2 gives the trumpet a try . . .<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCSz8GUgtxQzyC396FINIz0wfIvyFzfqm_ix60nXphAB_Dvk7Hooyv_wGVap-le4E3jhKUEaC0lUjzb0DSKLTCw4TOSf8anhY2cUyPqb-TuuYEy39AjbBLhZNoTFlzcoEI-ZOlrPFc3nTU/s1600/P1030781.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCSz8GUgtxQzyC396FINIz0wfIvyFzfqm_ix60nXphAB_Dvk7Hooyv_wGVap-le4E3jhKUEaC0lUjzb0DSKLTCw4TOSf8anhY2cUyPqb-TuuYEy39AjbBLhZNoTFlzcoEI-ZOlrPFc3nTU/s320/P1030781.JPG" width="286" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TD2 at her first band concert</td></tr>
</tbody></table>
<div style="text-align: center;">
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<div style="text-align: left;">
Meeting Crowie!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR6hzRw0WGqQhNuiTh9oGjiorxp-zy7nuiwjNdbnT1W47sCuER3uXfUWirKfKoufZHX6sT2ixIpQ85SvYVzGy639UkOv_7tqZWloMbFpBinfK1IdvLEEr2eUYFP8wCSzCcsoQy0UtQ94N6/s1600/P1030804+-+Copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="284" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR6hzRw0WGqQhNuiTh9oGjiorxp-zy7nuiwjNdbnT1W47sCuER3uXfUWirKfKoufZHX6sT2ixIpQ85SvYVzGy639UkOv_7tqZWloMbFpBinfK1IdvLEEr2eUYFP8wCSzCcsoQy0UtQ94N6/s320/P1030804+-+Copy.JPG" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr11EpU4133635p2J7egJir-z2a01btuxDtfnJOb55006Izp69hweEe3vVqgtAAuSOOrcPVfNRDg493_pSpIXpjb9n4VKah6E9fYE9IqO8kFAXZeG4dZ7J4wZuH2oI8OWBZ8Qzqsdjpuci/s1600/P1030807+-+Copy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr11EpU4133635p2J7egJir-z2a01btuxDtfnJOb55006Izp69hweEe3vVqgtAAuSOOrcPVfNRDg493_pSpIXpjb9n4VKah6E9fYE9IqO8kFAXZeG4dZ7J4wZuH2oI8OWBZ8Qzqsdjpuci/s320/P1030807+-+Copy.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">TD2 thought Crowie was a cutie :)</td></tr>
</tbody></table>
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<div>
At the Festival of Trees, we met a local artist and loved his work. These two awesome paintings now give our wall a much-needed pop of color!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghA2_X1PBSr4R3NEwjUNIet5q1UH-N-JcLKE3S6uYZFAVfg75mMzRkFvuo-bckbK_WgJCw0JhhR8le9SI7NsCs8JQC3bWXHeH3yNO_Q2A6Kdsb_dmH7NrKGzojz4GgaJZL72RAAJ6oqppB/s1600/P1030908.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghA2_X1PBSr4R3NEwjUNIet5q1UH-N-JcLKE3S6uYZFAVfg75mMzRkFvuo-bckbK_WgJCw0JhhR8le9SI7NsCs8JQC3bWXHeH3yNO_Q2A6Kdsb_dmH7NrKGzojz4GgaJZL72RAAJ6oqppB/s320/P1030908.JPG" width="320" /></a></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm9sQBa5yZ8OZnWGu72YgAvQG6iOiGokCIyRW09KMDlR2gMlQ1lBMl2LXtXdtC_T95eoYvLgtgngDgNdPflkyygfjXdZdnwMJeExVWTRM_5JJGOwc4eyMHvIhJUsLppFCF-IuzRzda77Sn/s1600/P1030909.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm9sQBa5yZ8OZnWGu72YgAvQG6iOiGokCIyRW09KMDlR2gMlQ1lBMl2LXtXdtC_T95eoYvLgtgngDgNdPflkyygfjXdZdnwMJeExVWTRM_5JJGOwc4eyMHvIhJUsLppFCF-IuzRzda77Sn/s320/P1030909.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Love the blue</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpM3HEH0-cojC36ld4FgPNbE-RcaytQs9aqEy8HbOsn3tsMZQAG4U9970MEEJDpDuiawhMTOf3rN1m0USc17PSHZt6EAdUg7CLszCdsFYnDNMnHYk7YruCrX0jN4OZphE-PGLsR6TeJOdZ/s1600/P1030910.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpM3HEH0-cojC36ld4FgPNbE-RcaytQs9aqEy8HbOsn3tsMZQAG4U9970MEEJDpDuiawhMTOf3rN1m0USc17PSHZt6EAdUg7CLszCdsFYnDNMnHYk7YruCrX0jN4OZphE-PGLsR6TeJOdZ/s320/P1030910.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grab A Crab anyone? </td></tr>
</tbody></table>
<div>
<br /></div>
<div>
Three happy girls on Christmas morning: </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_zsUrbhqyGoJTL61VtCrZB9Qxo9BvsG7-BL-hjYPQSuH4OyJH61AlBr4Ed3mxGKMBiYGmpLzBpb-jUeSdaQnjcA_iLrSLCoC58oiyBslyTkjO0Olw_HJTRi-EMUs9-NodPWrtsXmN_nVO/s1600/P1030839+-+Copy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_zsUrbhqyGoJTL61VtCrZB9Qxo9BvsG7-BL-hjYPQSuH4OyJH61AlBr4Ed3mxGKMBiYGmpLzBpb-jUeSdaQnjcA_iLrSLCoC58oiyBslyTkjO0Olw_HJTRi-EMUs9-NodPWrtsXmN_nVO/s320/P1030839+-+Copy.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tri Dog is happy, too!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Snow on Christmas Day </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Celebrating with cousins from Mississippi</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixyj2QBVZBTKFtMGm-nrWg-pQ3Bg9EN7zwWzFqV5Al0o1u_GGwdhzk2FciDyKCTCMd7vOkeVwEmM-NMC8ZDrJxq55skXiopPJOFiRCC5uH0jSUnLjJh4TvImTvO3scqgSkmJIJrtGe2Qgd/s1600/P1030893.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixyj2QBVZBTKFtMGm-nrWg-pQ3Bg9EN7zwWzFqV5Al0o1u_GGwdhzk2FciDyKCTCMd7vOkeVwEmM-NMC8ZDrJxq55skXiopPJOFiRCC5uH0jSUnLjJh4TvImTvO3scqgSkmJIJrtGe2Qgd/s400/P1030893.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Merry Christmas to all!<br /><br /><span style="font-size: small;">And best wishes for the New Year!</span></td></tr>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCBHE3zw51ETEL-Bun9Z3lnBVgpol8X28BG0oaBwpg4UnHVzRk427n-P8qHnmTeJskBmG8havaMnvPsg-6FbbgTK08xH_N8ZJ1youa3G4v4SSDty9IqfmktLoOqniZiSozF-MviOUuRFtF/s1600/P1030919+-+Copy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCBHE3zw51ETEL-Bun9Z3lnBVgpol8X28BG0oaBwpg4UnHVzRk427n-P8qHnmTeJskBmG8havaMnvPsg-6FbbgTK08xH_N8ZJ1youa3G4v4SSDty9IqfmktLoOqniZiSozF-MviOUuRFtF/s320/P1030919+-+Copy.JPG" width="155" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">New Year's Eve</td></tr>
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Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-75862462475907225982013-03-12T21:05:00.001-07:002013-03-12T21:05:53.001-07:00Banish concerns about training for your first tri<br />
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<img height="239" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSimUzu4vw2Vl4ijuZbf80bNhBkhyBdxay63hXSvxxe3U8re-OW" width="320" /></div>
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<span style="color: #0b5394; font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 115%;">Any time you try something new or venture outside of your comfort zone, you are
bound to feel a little nervous or apprehensive. But once </span></span><span style="color: #0b5394; font-family: Verdana, sans-serif; line-height: 18px;">you've</span><span style="color: #0b5394; font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 115%;"> identified
an exciting new goal for yourself, take a moment to consider what, exactly, it
is that concerns you. Are you unsure how to train? Are you worried you won’t
have enough time to train? Are you concerned you won’t be able to finish the
race? Consider this: What is the worst that can happen? When you answer this
question, you remove a bit of the unknown and, hence, its power to undermine
your efforts and confidence, allowing you to devise a plan of action to combat
any obstacles that may arise.</span></span></div>
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<span style="color: #0b5394; font-family: Verdana, sans-serif; font-size: 12pt; line-height: 115%;">The first thing you need to do is find a sprint
triathlon that’s at least twelve weeks away and register for it. Having an
event in ink on your calendar will do wonders for your motivation.</span></div>
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<img height="210" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcR0Ix9KnHN9hmKgvZKbq-YrYzBNA04GW00zvYb6VOB2oIEAOTbeTA" width="400" /></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #0b5394; font-family: Verdana, sans-serif;">The next step is to create a training plan. A solid
training program for a sprint triathlon typically involves five to six workouts
per week over a twelve week period. Ideally, each week you will run twice,
cycle twice and swim once or twice. If the race you choose is more than twelve
weeks away, take advantage of the extra time to build a fitness base that
includes walking, yoga and strength training. There are many websites, such as beginnertriathlete.com,
that offer a variety of free training programs online. <o:p></o:p></span></span></div>
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<img height="320" src="http://www.trijuice.com/assets_c/2012/04/YourFirstTriathlonBook-thumb-200x300-3207.jpg" width="213" /> </div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #0b5394; font-family: Verdana, sans-serif;">When it comes to having the time to train, you
simply have to be willing to honor and prioritize the commitment you’ve made to
yourself. Schedule your workouts into your day as you would any other
appointment and consider your workout time to be non-negotiable; the grocery
shopping can wait! Enlist the support of your family and ask them to pitch in a
bit more with household chores. Better yet, sign up to train and race with a
friend who will encourage you and hold you accountable. </span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="color: #0b5394; font-family: Verdana, sans-serif;">And, don’t be afraid to
get creative with your training: Push your kids in a jogging stroller while you
run or tow them in a bike trailer while you cycle; hire a sitter so you can get
your workouts in before or after work; team up with your spouse and swap your dinner
and a movie date night for a bike and a run; and ditch the camp chair and go
for a run while your kid is at lacrosse practice. <o:p></o:p></span></span></div>
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<img height="213" src="http://hikebloglove.com/wp-content/uploads/2012/03/weehoo-igo-bike-child-trailer-riding-white.jpg" width="320" /></div>
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<span style="color: #0b5394; font-family: Verdana, sans-serif; font-size: 12pt; line-height: 115%;">As for completing the race, visualize yourself
crossing the finish line and know that all the hard work and training will pay
off. Even if you aqua jog or dog paddle through the swim, push your bike uphill,
or walk instead of run the 5K, you will finish. And when you do, the amazing
and rewarding feeling of accomplishment will have you signing up for your next
triathlon in no time! </span></div>
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Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-3008315031258799712013-03-11T05:58:00.002-07:002013-03-11T05:58:29.709-07:00Aging athletes can fight back <br />
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<span style="line-height: 115%;"><span style="color: #0b5394; font-family: Trebuchet MS, sans-serif;">There is no fountain of youth, and it’s impossible
to turn back the hands of time on aging, but <b>there are things you can do to beat back the aging curve. </b></span></span></div>
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<img height="212" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTMFR6aiSZzgu-d-O0sYrCigXGWO4hQks_Fr6ib_pHtjzRf7g4c" width="320" /></div>
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<span style="line-height: 115%;"><span style="color: #0b5394; font-family: Trebuchet MS, sans-serif;">According to
runnersworld.com, merely <b>reducing the rate at which the years affect our speed
</b>is a victory—it’s <i><b>the runner’s version of aging gracefully.</b></i><o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Trebuchet MS, sans-serif;"><b><span style="color: #0b5394;">While many facets of aging work against our speed
and performance goals, the primary culprits are </span><i><span style="color: #274e13;">declining aerobic horsepower</span><span style="color: #0b5394;">,
</span><span style="color: #20124d;">flexibility</span><span style="color: #0b5394;">, </span><span style="color: #4c1130;">muscle power</span><span style="color: #0b5394;">, and </span><span style="color: #783f04;">recovery and healing rates. </span></i></b><span style="color: #0b5394;"><o:p></o:p></span></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Trebuchet MS, sans-serif;"><b><u><span style="color: #274e13;">Aerobic horsepower</span></u></b><span style="color: #0b5394;">, classically measured by VO2 Max,
or the maximum rate of oxygen usage per unit of body weight, is also affected
by changes in the heart and how adept the muscles are at using oxygen. </span><b><span style="color: #38761d;">The
easiest way to combat aerobic decline is simple: keep running.</span></b><span style="color: #0b5394;"> Richard Brown, a
71-year-old exercise physiologist from Oregon, recommends sixty minutes of
moderate-paced aerobic work two or three times each week. Others, including
Portland-based coach Bob Williams, believe speed work and regular racing is
essential. <o:p></o:p></span></span></span></div>
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<img height="320" src="http://1.bp.blogspot.com/_BaLjaaQunTw/SiUy04fSeNI/AAAAAAAAASk/886fPUGgntw/s320/37435-old-guy-running.jpg" width="213" /></div>
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<span style="line-height: 115%;"><span style="font-family: Trebuchet MS, sans-serif;"><b><u><span style="color: #20124d;">Flexibility</span></u></b><span style="color: #0b5394;">, and the loss of range of motion, is a
problem that intensifies with age and a sedentary lifestyle. As tendon
elasticity diminishes, a runner’s stride and propulsion is negatively affected.
<o:p></o:p></span></span></span></div>
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<span style="line-height: 115%;"><span style="color: #0b5394; font-family: Trebuchet MS, sans-serif;">"Once the muscles start to get tight, you're
limiting your power base," Williams notes. "You're not going to be
able to move as smooth and efficiently."<o:p></o:p></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Trebuchet MS, sans-serif;"><b><span style="color: #351c75;">The easiest way to maintain flexibility and muscle
elasticity is to stretch.</span></b><span style="color: #0b5394;"> To get blood flowing through the connective tissues,
incorporate pre-workout dynamic stretching and post-workout static stretching
into your routine. The use of foam rollers, regular massage and cross-training
also helps to retain flexibility and range of motion. “The foam roller seems to be the primary tool
I've found that keeps competitive runners healthy," Williams says. <o:p></o:p></span></span></span></div>
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<img height="320" src="http://www.medimanage.com/Images/aerobic-exercise-elderly.jpg" width="246" /></div>
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<span style="line-height: 115%;"><span style="color: #0b5394; font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Trebuchet MS, sans-serif;"><b><span style="color: #4c1130;"><u>Declining muscle mass</u></span> </b><span style="color: #0b5394;">is another side effect of
aging. According to the American College of Sports Medicine, muscle strength
and mass begin decreasing at the age of 40, with the process speeding up after
age 65 or 70, and the rate of loss occurring fastest in the lower body and with
fast-twitch fibers. <o:p></o:p></span></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #0b5394;">Scott Trappe, director of the Human Performance
Laboratory at Ball State University in Muncie, Ind., blames changing lifestyles
as the cause of decreasing muscle mass. Trappe notes that, as people age, they
tend to stop doing high intensity activities that require fast-twitch fibers,
which causes the fibers to atrophy until they permanently disappear. </span><b><span style="color: #741b47;">Vigorous
weight training is the best way to combat the loss of muscle composition. </span></b><span style="color: #0b5394;"><o:p></o:p></span></span></span></div>
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<span style="line-height: 115%;"><span style="font-family: Trebuchet MS, sans-serif;"><b><u><span style="color: #783f04;">Recovery & Healing</span><span style="color: #660000;">:</span></u></b><span style="color: #0b5394;"> As you age,
tissue repair and replacement occurs less rapidly so, while workout intensity
should remain constant, the </span><b><span style="color: #b45f06;">frequency of hard workouts should be reduced to
allow for more recovery time.</span><span style="color: #990000;"> </span></b><span style="color: #0b5394;">While you cannot actually slow the aging process,
you can accelerate it if you push too hard too often. <o:p></o:p></span></span></span></div>
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<span style="line-height: 115%;"><span style="color: #0b5394; font-family: Trebuchet MS, sans-serif;"><b>According to runnersworld.com, aging, like injuries,
is one of those things most of us prefer to deny but, eventually, <i>we’re all
going to become masters athletes, or not be athletes at all.</i> </b> Simply modifying your current workout routine
will go a long way to keep you racing well into your golden years. </span><span style="font-family: 'Times New Roman', serif; font-size: small;"><o:p></o:p></span></span></div>
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Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com0tag:blogger.com,1999:blog-8364639462196723586.post-27785274771885497392013-02-25T06:35:00.001-08:002013-02-25T06:35:19.988-08:00Roller skating still rocks<br />
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Georgia, Times New Roman, serif;">As a kid growing up in the seventies, if I wasn’t in
school, I was outside. I lived in a neighborhood where you could always find
other kids who were up for a game of tag, kickball, dodge ball, baseball or
football. And, on the rare occasion when a group couldn’t be amassed, there was
always bike riding, jump rope, hopscotch, tree climbing and roller skating. </span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Georgia, Times New Roman, serif;">I
loved to roller skate. My first pair of skates had metal wheels. I’d lace them
up and glide up and down my street for hours. One of my earliest memories is of
challenging a boy on a Big Wheel to race and I was winning; that is, until I
tripped on a rock and skidded down the road on my face, a stunt that would have
me starting first grade with a scab running from my temple to my upper lip. But
even that didn’t diminish my affinity for roller skating. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Georgia, Times New Roman, serif;">By the time I was eleven, I had a new pair of skates
with red wheels and big pom-poms with bells that I would proudly don every
weekend at the local roller skating rink, which was ten minutes from my house.
My parents would drop me off for the three hour matinee session and pick me up
afterward—a common occurrence in the seventies, but something I find hard to
imagine doing with my own young daughters today. I even had a birthday party at
the roller skating rink. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Georgia, Times New Roman, serif;">But, as high school approached, my friends and I had
moved on to ice skating and, before long, both pairs of skates were collecting
dust in my closet.<o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Georgia, Times New Roman, serif;">Roller skating, which is both a form of recreation
and a sport, as well as a mode of transportation, has been around for nearly
200 years, but was most popular in America in the 1970s and the 1990s. It’s
resurgence in the nineties is credited to the introduction of inline skates,
which became known as “roller blading,” and I was just one of many college students
who zipped around campus on a pair of Rollerblades. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Georgia, Times New Roman, serif;">By the time my children were born, skating had again
become a distant memory. Until, one day, on our way to Pennsylvania, we drove
by the Sportsman’s Hall Roller Skating Rink in Upperco, Md.—the very place where
my parents had met more than forty-five years ago, and where my own children
would soon learn to skate and have their own birthday parties. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Georgia, Times New Roman, serif;">Recognized by the President's Council on Physical Fitness
and recommended by the American Heart Association as an aerobic fitness sport, roller
skating, which is relatively safe and easy to learn, develops motor skills and
uses all the body’s muscles, and, surprisingly, burns as many calories as
running, is one of the best fitness activities for children. <o:p></o:p></span></span></div>
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Georgia, Times New Roman, serif;">So, instead of sitting on the couch, watching
television and playing video games during the cold and blustery days of winter,
roll on over to Sportsman’s Hall where the whole family is guaranteed to have hours
of fun while getting fit. </span><span style="font-family: Times New Roman, serif;"><o:p></o:p></span></span></div>
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Triathlon Momhttp://www.blogger.com/profile/09648665628342205504noreply@blogger.com1