Tri Me!

First of the Month

2012-02-01T05:48:00.000-08:00

Where did January go? Just a second ago it was New Year's Day and now it's already February 1st -- crazy! Tomorrow is Groundhogs Day -- an odd tradition when you think about it -- and I hope Phil predicts that spring is coming soon, even though I feel like we got a taste of it yesterday with our 55 degree day! Here are some fun Groundhogs Day facts for you to enjoy and to add to your useless knowledge data bank:

**February 2 brings the most-watched weather forecast of the year – and the only one led by a rodent!

**German tradition holds that if the sun comes out on Candlemas, the precursor to Groundhog Day, the hedgehog (or badger) will see its shadow and six more weeks of winter will follow. When German settlers came to Pennsylvania they continued this tradition, using groundhogs instead of hedgehogs to predict the weather.

**Pennsylvania's Punxsutawney Phil is not the only weather-predicting animal. Georgia has General Beauregard Lee, and Canada has Wiarton Willie. And Canada's Wiarton Willie is no ordinary brown groundhog – Willie is an albino groundhog who has been predicting when spring will arrive since 1956.

**Groundhogs are also known as whistle pigs. When frightened, a groundhog will give off a loud sharp whistle, then softer ones as it runs for the cover of its burrow. Hence the name: whistlepig. Groundhogs are also known as marmots and woodchucks.

**A groundhog's life span is normally 6 to 8 years. Phil receives a drink of a magical punch every summer during the annual Groundhog Picnic, which gives him 7 more years of life.

I currently have a groundhog residing under the shed in my backyard. He has apparently been camped out there for years since the previous owners decided to let him stay. I have tried homeopathic means and a groundhog trap to catch him. This spring it may be time for more drastic measures since Mr. Groundhog is really tearing up the yard. He is hibernating now, I'm sure, dreaming of tormenting me in the spring. But I'll be ready this year!

Other Updates:

I've had a couple of good workouts this weekend/week and even did a brick on Monday night. This Saturday, I'm going to head out to CVNP with the Grunt Girls for a hill repeat workout that will surely kick this little girl's bootie. Can't wait, though! February is the month I need to step up my workouts if I'm going to be ready for race season.

I should be receiving my 90 Challenge kit in the mail today with diet the start date beingh tomorrow. Two is my lucky number, so I think it is appropriate that I will be starting my diet on 2/2 this year. Super excited! I'll use this blog to track my progress and report on training. Stay tuned...

The 90 Day Challenge

2012-01-29T17:37:00.000-08:00

I signed up and so should you!

I've decided it's time to focus on what I can control and that it's time for a change. My friend and Grunt Girl teammate, Stacy, introduced me to Body by Vi and the 90 Day Challenge. Today I signed up for a Shape kit and am really excited to start the program. This diet is not just for weight loss; it's also for sports enhancement. I don't have too much weight to lose, but I know I'm not getting all the nutrients I need from my diet lately. I'm hoping this challenge will finally help me kick my sugar cravings and get back me on track for race season, which starts in a couple of months.

Here is the website with some info: www.stacyrhea.myvi.net. Stacy is available to answer any and all questions you have about the system. Please tell her I referred you!

Indoor Tri to Benefit Team in Training

2012-01-19T06:26:00.001-08:00

I participated in this fun event last year and had a great time. The drive to Oberlin is worth it to support TNT participant, Stori Miller, and her efforts to end blood cancers for good!

Splash Zone Indoor Triathlon/Duathlon to Benefit The Leukemia and Lymphoma Society
95 West Hamilton Road, Oberlin
Sunday, March 4th
8 am to 10 am
30 mins swim, 30 mins bike, 30 mins run
$40 suggested donation to LLS

Donate via Stori's website and ask her to send you the registration form!

Get excited and GO TEAM!

Haters

2012-01-18T12:10:00.000-08:00

I stole this from Grunt Girl DIVA. Thanks!

I've been thinking a lot about haters lately. There will always be people who hate you. They will tell you you are wrong for feeling the way you feel. They will tell you are you a bad person for having an opinion different from their own. They will be mean to you, rally others against you, call you names, wish you ill-will and --for the less classy folks out there -- swear, curse, rant and rave at you.

You cannot control them. You cannot help them out of their own misery. You can only control yourself, your beliefs and what you think is right. You must live your life the way you want, strive to do the right thing and bring more love into the world. You must move forward and not wallow in the past. You must learn from your mistakes and press forward. You must let go of negativity and focus what's good in your life.

I've had people hate me for getting better grades than them in school. People have hated me for swimming faster than them. People have hated me for standing up to bullies and for expressing my thoughts and opinions. People have hated me for staying quiet. I've had people hate me for working hard and being successful. You name it, someone's hated me for it.

You can never 'win' with some people and you can never let them break you, ever. Trust yourself and the ones who care about you. Nothing else matters.

2012

2012-01-17T11:27:00.000-08:00

It's hard to believe it's 2012 already. 2011 proved to be an unbelievable year for me. Ironman Louisville was awesome and getting married on December 27, 2011 was even better. With all the wedding-related business and stress, I ended up losing a significant amount of weight (and not in a healthy way).

The most active day we had on our honeymoon in Punta Cana was the day we went zip-lining. It was so much fun. It got my heart rate up and my abs were sore the next day from crunching them so much. Here are a few pictures that hardly seem to capture how beautiful it was.

I think my weight loss included the loss of some muscle mass and now that the honeymoon is over, I've been working on getting back into shape. I've been running, doing the elliptical and riding on my bike trainer. I plan to start lifting again in the next week or two.

I am starting to plan out my racing schedule for 2012. I know planning your races in January is actually pretty late, but while 2012 will be filled with fun races, I don't think it'll be quite like 2011. Maybe there is another Ironman in my future, but it'll be at least 2013 before it happens again.

I would like to try something new this year. Whether it's a Warrior Dash or an endurance marathon or trail run, it doesn't matter. I think it's just time to try something different while still competing in Olympic distance tris (they are just so fun!).

White Elephant Party

2011-12-12T07:25:00.000-08:00

Thanks to Liz Ferro for hosting a most excellent White Elephant Party last week. The food was great, the gifts were awesome and the company was hilarious. We should do this every year. Extra special thanks to Karen for the reindeer antlers. I would have loved to have worn them for the Reindeer Run on the 3rd...but there's always next year!

Happy Holidays!

Happy Thanksgiving!

2011-11-22T09:02:00.000-08:00

Happy Thanksgiving to everyone! I love this holiday because we get a long weekend to eat great food with family and watch football while not having to worry about giving or receiving presents. I will be hosting my Mom's side of the family on Wednesday night for the first holiday ever celebrated at my house. I'm very excited about that. On Thanksgiving Day, we will be seeing multiple families and baking some mini pecan pumpkin pies -- yum!

Leo and I considered doing the Turkey Trot downtown, but concluded we had too much going on (so the Reindeer Run it is!). Good luck to all GG's and TNTers participating the Trot around Cleveland.

Here's a fun Peanuts pic for you to enjoy! Happy Thanksgiving!

Reindeer Run

2011-11-14T12:00:00.000-08:00

Leo and I (and several Grunt Girls) are signing up for the Reindeer Run on December 3rd. Hope you can join us! Here are the details:

Reindeer Run
Lakewood Park (corner of Lake and Belle)
14532 Lake Road
Lakewood, OH 44107
Registration - 7:30am
5K - 9:00am

Make a Difference with Team in Training!

2011-11-08T05:51:00.000-08:00

The Northern Ohio Team in Training chapter is gearing up for its Spring 2012 season! Please consider attending one of the following meetings to learn about our exciting marathon, triathlons and century rides.

Our kick-off for the spring season will be held on November 16th at 6:30pm at Shula's Steakhouse in Independence. Go Team!

Tuesday, November 8th
Fairview Park Library - 21255 Lorain Rd, Fairview Park, Ohio
6:30pm

Wednesday, November 9th
Chagrin Falls Library - 100 East Orange Street, Chagrin Falls, Ohio
6:30pm

Thursday, November 10th
Champps - 5989 Canal Rd. Valley View, Ohio
5:30pm

Monday, November 21st
Second Sole Perrysburg - 4130 Levis Commons Blvd. Perrysburg, Ohio
6:00pm

Last Day!

2011-10-28T06:55:00.001-07:00

On Monday I start a new job with a new beginning and new challanges. I'm very excited about this opportunity and am hopeful that this will be the place I am able to make an impact, be innovative and not be so bogged down by red tape. Once I get settled in my new digs, I should be able to get a gameplan together for the 2012 race season. Wahoo!

Happy Halloween

2011-10-25T10:04:00.000-07:00

Halloween is one of my favorite times of the year. The leaves are turning, football is in full swing and "It's the Great Pumpkin, Charlie Brown" makes its annual showing on network television.

There are several fun running events going on over Halloween weekend where athletes can dress up and have a good time while staying active. Here are some races in the Cleveland area in case you are interested.

Run for Justice

Great Pumpkin Run

Skeleton Run

Another fun thing about Halloween is the food. Here is a recipe from Our Best Bites I'm going to be trying out this weekend:

Candy Corn Cookies

Happy Running (and eating)!

The Power of Purple

2011-09-26T06:11:00.000-07:00

Thursday night's Wine for the Sole 2011 was a great success. I'm so glad there was a good turnout and a lovely night for this awesome organization. Congrats to Liz Ferro for all her effort and for making a difference in the lives of so many young women!

This Saturday is the Northern Ohio Team in Training event, "The Power of Purple." I plan on volunteering and hope to see a lot of familiar faces there. Here is the info below:

The Power of Purple
Morgan's Hollow Picnic Area
Ohio & Erie Canal Reservation
Cuyahoga Heights, Ohio 44125

Event Options: 25 and 50 Mile Cycle Rides, 5K & 10K Walk or Runs, 1 mile kids run

Registration fee is $25 to benefit the Leukemia and Lymphoma Society

A pot luck picnic is to follow. All are welcome!

Wine for the Sole to benefit Girls with Sole

2011-09-19T05:57:00.000-07:00

This Thursday I am so excited for three reasons:

1. Leo and I will be celebrating two wonderful years of knowing each other.
2. My best friend will have joined "The 30 Club" for one whole day.
-and-
3. I'll be drinking some fabulous wine for Girls with Sole. Here is the link to buy your tickets!

Would you like to join us? Here are the details below:

Wine For The Sole
Thursday, September 22, 2011
Shoreby Club
40 Shoreby Drive, Bratenahl, Ohio 44108
6:00 PM until 9:00 PM

Traverse the bluff at the fabulous Shoreby Club while tasting dozens of wines and wonderful food pairings.

This is an event you don't want to miss that includes incredible entertainment by Frank and Dean, Rock the House PhotoBooth fun, Silent Auction and much more!

All proceeds benefit Girls With Sole programming to keep our girls "Lacing Up For A Lifetime of Achievement!"

Be part of the fun that can actually change the life of a girl in need of a sporting chance!

Rev 3 Cedar Point with the Grunt Girls

2011-09-12T06:50:00.001-07:00

I had an awesome time at Rev 3 Cedar Point on Sunday. The weather was great and all my GGR and TNT peeps finished their respective races without any major trouble. My Half Ironman relay team, "G3 -- Grunt Girl Racing," placed 1st in the all female relay category and was 5th overall for relays. What a great way to end my 2011 race season!

The swim was interesting this year since recent storms caused an unidentified muck to wash up along the beach. Bulldozers were out the day before the race to remove the unknown substance from the shoreline, so athletes would be able to enter and exit the lake without getting stuck in knee-deep sludge. The water was very shallow for about 100 yards, so running through the water was the only option for the beginning and ending of the swim, which is not very fun. Upon putting my face in the water, I was surprised by how black everything was. I couldn't even see my hands in front of me as I swam! I guess that was extra incentive to swim fast and get out of the water!

I had a strong swim, but struggled with the entry and exit runs. I was happy to see Karen, another Grunt Girl on the "Grunt Girls with Sole" relay team, at the swim exit. She and I were hoping to finish together so our bikers (who have a friendly rivalry) could duke it out on the race course together. Mission accomplished!

At the end of the day our runner, Emily, brought it home and we crossed the finish line together carrying two American flags in commemoration of September 11, 2001. What a special moment for our team!

Yay Grunt Girls!

Rev3: Cedar Point is this Sunday!

2011-09-09T12:00:00.000-07:00

I'll be joining my fellow Grunt Girls and TNTers for a fun time this Sunday at Cedar Point. The Rev 3 Cedar Point 70.3 and 140.6 races will be held on Sunday, September 11th. I will be swimming 1.2 miles as part of a 70.3 relay team with Grunt Girl Racing and can't wait. I hope the weather clears up and everyone has a safe, happy and fun race! I'll have more to report next week.

Go GGR and Go Team!

Ironman Louisville: Part 3

2011-08-30T06:38:00.000-07:00

The Run: 26.2 miles

Yes folks, it all ends in a marathon. After a 2.4 mile swim and 112 miles on the bike, the last step in an Ironman is a 26.2 mile run. As I mentioned in my previous post, the run course for Ironman Louisville features an out and back section followed by a double loop before heading to the finish line. By the time you get to the run portion of almost any triathlon, you are usually tired. This is where your training and mental toughness needs to kick in in order to bring it home. Ironman Louisville was no exception.

After dismounting my bike, my foot was in immediate relief and I was smiling. I know after the bike portion of any race that I am going to be able to finish a race, and I tend to celebrate the end of the bike during the first few miles of the run. I was making decent time and knew I was going to cross that finish line before the midnight cut-off. Unlike the bike course, the run course is almost completely flat with only a couple of dips here and there. With water stops every mile or so, there was plenty of aid available to all athletes throughout the 26.2 miles.

The out and back portion of the run course was made up of a bridge that crossed the Ohio River into Indiana and a turnaround. The bridge wasn't too bad (like I said, I was still celebrating my bike victory). Many people were on the run course, and I even got to see the 3rd and 4th place women nearing the end of their run as I made it to mile 4. Man, they are good!

Halfway through the run, I saw Leo and made a hand-off of material that was included in my special needs bag and other items I didn't need (such as my sunglasses). My legs were sore, my feet were killing me and my stomach wasn't too thrilled with me, either, but I knew I was going to make it. After 14 miles of running, athletes have to make a lap passed the finish lap, which is somewhere torturous. There were so many people at the finish line cheering us on as we began the second lap. I heard words of encouragement being shouted at me: "You are an Irongirl #208!" "You're going to make it!" Looking strong," etc. The cheers made me think of all the people in Ohio, North Carolina and even South Korea who were tracking me as I raced. It's an overwhelming feeling, and I couldn't help but smile.

After 15 miles, I knew I was going to have to switch from Plan A to Plan B in order to finish the race strong. My Plan A consists of running from water stop to water stop and walking through as a take in fluids and eat. Plan B is a run/walk strategy of alternating a walk mile with a run mile. Surprisingly, Plan B was nearly as effective as Plan A since my run miles kept getting stronger and stronger as the race went on. Many people were utilizing this strategy, even a 70+ year-old women I saw while on the course. Kudos to her for participating in such a challenge! What an inspiration!

It started getting dark, but there were still many people left out on the course. I felt good even though I was sore and tired. I saw Leo just before mile 25 and he ran the last mile with me before I entered the finish chute. I am truly lucky to have such a wonderful, support man in my life. Not only did he get up early in the morning to see me off, he waited for me to finish the swim, was there when I finished the bike and stuck with me during the run. I love him so much and kept having those positive thoughts throughout my race.

The last 1.2 miles was one of my greatest race moments. I felt strong and knew once I made the final turn I would see the finish line. As I rounded that turn, I saw a huge, white light. No, I wasn't dying :) -- it was the immensely bright light for nighttime finish photos!! There were people everywhere cheering the runners on. The announcer said my name as I crossed the finish line, I threw my hands in the air and celebrated the fact that I had completed the hardest race of my life and that I was still standing. The next few minutes were a blur of getting a medal, taking photos, drinking fluids and finding Leo. If I had had the energy to produce tears, I probably would have cried, but I was just too tired (in a good way)!

Run assessment -- Finishing strong with Plan B was better than bonking my way through Plan A.

Final Thoughts

So why do an Ironman? People will call you crazy, and they are right. You have to be a certain kind of "crazy" in order to willingly pay tons of money to put your body through hell and back to achieve something very few people ever attempt. For me, endurance triathlons are not about achieving a certain time or even a PR. I am not a professional athlete and I never will be. I have never won a race, and it is unlikely that I ever will. For me, triathlon is about the challenge. It is about pushing yourself to be something greater. It is about waking up in the morning one way and going sleep a stronger, more accomplished person. While out on the course, you have to fight through pain -- which is a given -- but you also have to make peace with your demons. You have to find something inside of you to stop self-doubt from creeping into your psyche. You have to battle with negativity, naysayers and what you view as your own shortcomings. You conquer your fears, push yourself to the limit and then keep going further. In a way, it's cathartic, empowering and addicting. Nothing else in my life has allowed me to feel this sense of pride while cleansing myself of self-doubt and worry. Triathlon allows me to become the writer of my own destiny and be the fighter I was born to be. It lights that inner fire that allows me to be the person I am today and drives me to become the person I will be tomorrow.

I wasn't too worried about the race in the week or so leading up to it. I had gone through the panic and worry several weeks beforehand. I knew I had done the work and had what it took to be successful. Even though my training plan is different than most people. Even though I had worked through an injury. Even though I knew I would face challenges on race day. In the months leading up to the event, people asked me, "Do you think you can do it?" My answer, a definitive "yes." Why? How did I know? How could I be so sure?

Because I believed I could.

And I did.

Ironman Louisville: Part 2

2011-08-30T05:26:00.000-07:00

The Bike: 112 Miles

The Ironman Louisville bike course is 112 miles of "rolling hills" that takes riders out into Oldham and Henry counties through horse country. I put the term "rolling hills" in quotation marks because one could argue that some of the rollers were actually climbs, but that's just me and my love/hate relationship with the bike talking. Since biking is my weakest link in the triathlon chain, I decided the drive the course the day before the race to ease my fear of the unknown. There were lots of hills and several sharp turns that I wanted to be familiar with before going through the ride on race day. I tried not to let the difficulty of the course weigh on me as I attempted to relax before the ride, but I think everyone is a bit nervous before their first Ironman!

The ride itself was beautiful and many people came out to cheer us on. The temperature was about 85 degrees, which is much better than the 100+ degree temperatures experienced by participants in 2010. I had been warned repeatedly to make sure I had enough of my own fluids since one of the rest stops ran out of water in 2010. I was pretty sure the race officials wouldn't let something like that happen two years in a row, and I'm happy to report there was plenty of water and Perform product out there for everyone in 2011.

The bike course (much like the run course) features an out and back section followed by a double loop before heading back to the transition area. The double loop goes through the town of LaGrange, Kentucky, where a viewing area was set up for spectators to catch a glimpse of their cyclists as the they zoomed by. The viewing area was much larger than I had anticipated. There were tons of people on the streets, loud music being played and an announcer shouting out the athletes' names as they passed by. Overall, it was a really cool thing to experience twice!

But I'm getting ahead of myself...

After a quick transition from the swim to the bike, I was heading out onto the course when something went wrong. I was mounting onto my bike and got my right foot clipped into my pedal, but my left foot just refused to clip in. I tried over and over again to get my foot into the pedal, but nothing seemed to work. After a couple of miles of failure, I pulled over to see what the issue was. It turns out I must have stepped into some mud while running from the changing tents to my bike in the transition area (some parts of the lawn areas were soggy). I kept trying to get the clumps of mud out of my shoe and pedal, but I think the repeated attempts to clip in caused the mud to get firmly imbedded into my clips and my pedal. Had I had access to a faucet and scrub brush, I probably could have gotten the toe clip clean, but with limited resources, I decided I just had to just tough it out.

Most races aren't perfect and tend to throw something at you that you don't expect. Sometimes, this is half the challenge getting through the race. Of all things, this clippage issue constituted my challenge for this race. If you've ever ridden an extended period of time without your shoe clipped in, you will know that the experience is incredible painful. My left foot is the foot that had been giving me trouble during the last few weeks of training (I thought it was a potential stress fracture), so it was extra sensitive to any discomfort. The pain would eventually give way to numbness before returning again. This cycle continued for 112 miles and throughout all the climbing I did during the race. My foot only slipped out of place a couple of times during the race, but it was still difficult to maintain my form. I knew right away my bike time was going to be slower than I had hoped for, but that's the way it goes sometimes.

The out and back portion of the bike course is in the beginning (around miles 15 to 20) and is the most dangerous part of the race. I spoke with some people at the information booth at the expo who warned me about the hills on the out and back portion of the ride. There are two huge, twisting "hills" (aka. mini mountains) that riders have to go down and then up again while crossing over a bumpy bridge in between. There are always crashes at this spot, so I was advised to stay to the right and use caution. I played this part safe and took my time; it was better than getting hurt.

The remainder of the course was hill after hill with only a few miles of flatness around LaGrange. The wind was particularly strong for the race, too, which wasn't very pleasant. I had heard some people discussing their concerns about the wind before the race began, and they were certainly justified in their worries. Several times the gusts of winds were so strong that I was blown to the side of the road. It is very scary to feel like you aren't in control of your bike -- and this happened several times. Yikes!

The last 20 miles of the course were fast and mostly downhill, which was a relief. I was so happy to get off the bike and end the pain in my foot. If my left foot could talk, I'm sure it would have been singing "Hallelujah!" when I dismounted the bike. Even though the conditions were tough, my time wasn't as slow as I thought it was going to be. This portion of the course definitely pushed me to the limit mentally and showed that sometimes the only thing that gets you through difficulty is a "mind over matter" attitude.

Overall assessment of the bike -- Ok, considering the circumstances.

Ironman Louisville: Part 1

2011-08-29T13:23:00.000-07:00

I made it and am now an Ironman! It's hard to believe that I've come this far in my triathlon journey to the event that puts all others to shame! Everyone knows a 140.6 mile race is no joke, but until you've been through it, it's hard to really fathom the mental and physical toughness needed to have a successful race. I couldn't have done this without all the support from my family, friends, Team in Training and Grunt Girl Racing. If it takes a village to raise a child, it takes a team to make a triathlete! I feel truly blessed to know such wonderful people!

Here is a breakdown of the race:

The Swim: 2.4 miles

While all other Ironman events begin with a mass swim start (all athletes rush into the water at the same time and jockey for position in the churning water), Ironman Louisville has a unique "time trial" swim start, which requires all athletes to line up and enter the water individually by jumping off a dock. This line is formed on a "first come, first serve" basis, which means the earlier you get to the dock, the sooner you will get into the water. The 2 hour and 20 minute time cut-off begins when the last athlete enters the water. So, if you aren't the strongest swimmer and don't like to get to the race early, this is not the event for you.

Since swimming is my strongest leg of the triathlon, I wasn't too concerned with getting to the start super early. The transition area was 3/4 of a mile from the swim start, so in the morning, athletes had to swing by transition to check on their bikes (which had been checked in the day before), drop off any special supplies they would need during the race, and then walk to the swim start where bodymarking took place. Transition opened at 4:45am. I got to the swim line at 5:20am (earlier than intended) only to find the line had already snaked through docks and was expanding into lines on a lawn area. "Bouncers" were trying to separate athletes from spectators in the dark, which is a lot like herding cats. I was happy that I got there when I did since so many people got there well ahead of time.

After the pros started their swim at 6:50am, the National Anthem was sung at 7:00am, the start horn was blown and the athletes started entering the water. I think I entered around 7:11am. The water in the Ohio River is very warm this time of year. According to the race officials, the temperature was 84 degrees the day before the race and therefore the race was not wetsuit legal. Immediately upon jumping in, I could feel how warm the water was, which is very different than most water I've practiced in. After having swam in some very choppy Lake Erie water the last time I raced, this was a piece of cake!

I wasn't more than 400 yards into the swim when I noticed a rescue bag floating in the water. I couldn't help but think, "Uh oh. Someone's in trouble." Sure enough, over on an island in the middle of the river, race medics were giving CPR to a gentlemen I had noticed just a few minutes earlier in line. It was a reminder to me that this type of sport isn't for everyone and that all athletes need to be properly trained and in good shape for a race like this. I said a little prayer for him and continued on my way. I was really hoping he'd be ok, but it looks like he didn't make it.

The rest of the swim was a non-event. I just kept churning through the water, keeping my stride and sticking close to the buoys. The race officials had informed everyone that the deepest water and most efficient swim path was where the buoys were located, so that's where I stayed. This strategy worked out well. I had a great swim, had plenty of time in open water away from lots of swimmers and just brought it home. It really felt great!

Overall assessment of the swim -- excellent!

Above is a picture of me waiting in line at the swim start. Things to note:

1. All women were made to wear hot pink caps, which I hate, so it's only fitting I had to wear one for my big race.

2. There were men in front of me and behind me. Only 30% of Ironman Louisville participants are women, which means there are more crazy men out there than women ;)

3. It is really dark at 5:20 in the morning!

Less than 10 days!

2011-08-19T08:08:00.001-07:00

My taper is in full effect, and I feel great! I went for a run on Wednesday night and ran the best I have in a long while, which was awesome. That run got my confidence up again, and I seem to be in a good place mentally and physically with just a little over a week to go until Ironman Louisville.

Last night I volunteered with so many of my Grunt Girl teammates at the 2nd Annual Shatter the Silence trail run. The 7 mile course throughout the Cuyahoga National Park benefited the Summit and Medina Rape Crisis Center, and we had an excellent turn-out. I helped man the water stop on the course and had a great time. All the runners were kind and courteous and some were super fast -- such an inspiration!

Tomorrow Leo and I will be run in the St. Bernadette Run with the Big Dogs, a 5k on the west side of Cleveland. It's been awhile since I've done a 5k, so it'll be interesting to see what my time is. My body has gotten so used to long distance runng, I'm not sure how 3.1 miles will go. I tend to need a mile or so just to warm up! Since I'm in taper mode, I'm not planning on going all-out; this is just a fun thing to do with my fiance. If Onyx were younger, I'd have her run with me. Since she reaching the ripe old dog age of 6, however, she has decided to retire from road racing and enjoy a quiet retirement filled with belly rubs and doggie treats. I'm sure she would have loved a race called "Run with the Big Dogs" since she considers herself to be a big dog.

The rest of the weekend will include a short swim and ride as well as the Grunt Girls team picnic on Sunday afternoon at Huntington. Can't wait!

Happy weekend everyone!

MS Pedal to the Point

2011-08-15T06:06:00.000-07:00

This weekend was the 25th anniversary of the MS Society's Pedal to the Point fundraising event. This two-day ride spans 150 miles from Cleveland to Sandusky (Cedar Point) with proceeds going towards research efforts to cure MS. I completed the ride as part of "Team McNeeley" (pictured below) and had a fun time.

The weather was perfect on Saturday, as we enjoyed sunshine and nice temperatures. The course is very flat with only a few hills, making it very pleasurable. Several of the roads were stone and not pavement, which made me nervous, but the rest of the roads were in good condition. There were plenty of rest stops along the way and SAG support for anyone who ran into trouble. Thankfully, no one in our group needed any SAG support, and everyone who wanted to was able to ride both days.

The weather on Sunday, however, was cloudy and rainy. The rain held off until after lunch, but we went through a storm shortly after our meal and then again as we approached the finish. We were soaked, but still finished the ride, received our medals and can now say we rode 150 miles in two days. Congrats to all the riders and the MS Society for such a successful event!

Next stop -- Louisville!!

The Cleveland Triathlon -- Olympic Relay

2011-08-08T10:38:00.000-07:00

On Sunday, Leo, Chris and I (aka "The Triple Dekes") completed the Cleveland Triathlon Olympic distance event as a relay team. This was the first time I've ever done a triathlon as part of a relay team, and it was a lot of fun -- even though I did feel like I was 'cheating' by not completing the entire event. The weather wasn't too hot, but boy was it windy!

As the swimmer, I was the first person to go for our team. Of course, the relay teams were part of the last wave to begin the race, so I had to wait for everyone else to start. By the time I began my swim, I had the luxury of seeing everyone else's path, but was also following behind hundreds of swimmers churning the water. Since it was windy, Lake Erie was very, very choppy, making the swim extra difficult. I was having trouble seeing the buoys and navigating through so many waves, but my time was still decent. I had been hoping to be a couple of minutes faster, but the water conditions just weren't going to allow for it.

After handing off our racing chip to Chris, who biked the 24 miles, Leo, Laura and I set up shop on the shore way to see him complete three loops of the bike course. It was still windy and the loops had a pretty big hill from what I could tell. It looked like he made up some ground on the third loop, so we headed to the transition area to get Leo ready for the run. After a minor mishap with a cone, the chip was transferred and Leo was off on the run.

The run course is a double loop on the shore way in the opposite direction of the bike course. Leo was making some good progress even though the wind was still causing everyone problems. I saw him complete his second loop and made it to the finish line in time to see him cross it. Overall, we had a good time, placed 5th in the very competitive co-ed relay division and had some fun. I definitely prefer completing all three parts of the race myself, but was glad I tried out the relay for some fun with two great guys :) Here is a post-race picture of us in front of the Rock 'n Roll Hall of Fame and Cleveland Browns stadium.

Big Weekend (Part 2): Sweet Corn Challenge

2011-08-01T07:00:00.000-07:00

On Sunday, I completed the Eddy's Bike Shop Sweet Corn Challenge 100 mile bike route. This ride goes throughout the Cuyahoga Valley National Park and the surrounding areas. I was in Brecksville, Broadview Heights, North Royalton, Medina County, Hinkley, Richfield, Peninsula and Cuyahoga Falls, amongst other areas around the park. With all the hills, the heat and the distance, this ride is not for the faint of heart!

Unfortunately, I woke up in Sunday to find my bike with a flat tire. I couldn't figure out what the problem was, so the guys at the Eddy's tent at the ride had to help me out. Turns out it was just a valve issue, but I ended up starting the ride 45 minutes later than I would have liked. Oh well!

The Sweet Corn Challenge features 25 mile, 50 mile and 100 mile routes that all cross each other at some point during the day. It's very important to follow the road markings and the map to be sure you are going the right way, as the people in front of you may or may not be on the same course as you. I had been warned about this, but still missed a turn early on in the ride (along with 4 other people) and ended up going 6 extra miles on the ride, putting me further behind, but providing some extra training.

The hills on this course are unbelievable. I lost count of how many climbs I did and had to walk up one hill at mile 95 (along with everyone else going up the hill). Others on the course told me that Map My Ride says the route requires a rider to climb 3,500 feet and that we were at 3,200 feet by the mile 64 lunch break. I have a feeling I climbed more than 300 feet the last part of the ride.

At least my hydration and nutrition were solid, as I didn't experience an extreme amount of fatigue or cramping like others on the course. Kudos to Eddy's for having good rest stops with lots of water, Gatorade, snacks and shade.

I ran into several Grunt Girls (and guys) who were completing the 50 mile route; it was great to see some familiar faces. I also met some very nice people out on the course. One of my favorites was a guy who rode by me around mile 88 who said, "Why am I doing this?" as he passed by. I'm glad I wasn't the only one questioning their sanity near the end of the ride!

The finish line was a bit depressing since no one was there to check and make sure you had arrived safely. There was a BBQ after the ride, but I was so gross I wanted to get home and shower, so I just packed up and left. Overall, the ride was a challenge and excellent training for Louisville, so it was worth doing once. If I can complete a ride like this, I'm pretty sure I can do anything :)

Is it time to taper yet!?!

Weekend Recap (Part 1): Two Mile Open Water Swim

2011-08-01T05:17:00.000-07:00

My Saturday started out bright and early with the Ohio Masters 22nd Annual Two Mile Open Water Swim. It was great to see so many swimmers out at Edgewater Park for the 1 and 2 mile events. The water was near-perfect and the bacteria levels were "safe," so the conditions were ideal.

The course was a double loop in a diagonal "out and back" fashion. The turn buoys were a bit hard to see, but for the most part I was able to keep in the middle of the course. My wave was the second to start and got the honor of wearing bright pink caps. After trending water for several minutes, the horn blew and we were off! There were several guys in my wave who flew right out of the gate, but I knew better. Two miles is a decent sized swim, so it's necessary to pace yourself through it. After making the half mile turn, I was feeling pretty good and starting heading east, which presented a beautiful shot of the Cleveland sky line. If only I had had a camera with me ;) I was trying out a new pair of reflective goggles that are made for open water swimming and help prevent sun glare. They were a big improvement over my previous pair, so I think I'll be using them for Louisville.

I was still feeling strong the majority of the race until I got to last half-mile when the water started getting a bit choppy (most likely caused by 100+ swimmers going through the water). I am pretty susceptible to motion sickness, and I definitely starting feeling queezy. By the time I made it to the finish line, I needed to get to the beach and sit for a bit until the unpleasantness when away. Other than that, the race was great! Even with the ickiness, I placed second in my age group and received a red swim ribbon for my efforts. I haven't won a swim ribbon since junior high -- what fun!

It was so nice to see Grunt Girls Shannon, Karen and Megan (pictured below) and to meet Amy, who will be competing in the Cleveland Triathlon next week. I'll be there, too, as the swim leg for the relay team, The Triple Dekes with Leo and our buddy Chris. Come out and see us in downtown Cleveland on August 7th!

Big Weekend

2011-07-29T12:12:00.000-07:00

I'm looking forward to a fun, busy weekend of tri training. Last night I had a very humid 8 mile run where I think I lost about 6 pounds of water weight (I weighed myself after the run out of curiosity). Within the first mile, I was drenched with sweat and it didn't get any better as the night went on -- crazy! At least the hot weather training is helps me prepare for Louisville.

Tomorrow I'm super excited for the 2 mile open water swim with 121 of fellow swimmers. The 22nd Lake Erie Open Water Classic is being held at Edgewater Park and features a 1 mile and 2 mile course. The event is put on by the Ohio Masters program and will feature Grunt Girls, Karen, Megan, Shannon and yours truly. Here is a link with more info. I'm hoping to have some pictures for my next post.

On Sunday I'll be completing my first century ride at the Sweet Corn Challenge in Richfield. Several Grunt Girls will be participating in the 25, 50 and 100 mile rides through the Cuyahoga Valley National Park. The longest ride I've done so far is 90 miles, so this ride is going to be great distance and hill training for the rollers I'll see in the Louisville area. Can't wait!!

Happy Friday!

Another Hot One!

2011-07-26T07:55:00.001-07:00

This weekend we in Northeastern Ohio got to experience some more heat and humidity, with no end in sight! I attempted to run on Saturday in order to prepare myself for the race conditions in Louisville. I use the word "attempted" because the humidity made it so difficult to breathe I had to cut the run short (to approximately 5 miles) since I felt like death. I'm hoping to get in some more substantial runs as my legs and feet get back into the swing of things from my injury.

Sunday was much less humid in the morning, so I was able to get in 75 miles on the bike at the Rocky River Reservation of the Metroparks. I made it 22 miles out into Brecksville when I got a flat tire. I can't believe I've been riding for three years and never got a flat until July 4th and July 24th of this year! At least this time I was prepared with CO2. People passing by were impressed that I was a woman changing my own tire, which made me feel good :)

This week I plan on getting back into the running groove and will continue working on my distance swimming and biking. On Saturday, I'll be competing in the 2 mile open water swim at Edgewater Park with the Ohio Masters Swimming program. This will be my first, lengthy open water swim since Grand Rapids and I am definitely looking forward to it. Plus, it'll be a great way to beat the heat! I'm also super excited to see fellow Grunt Girls Karen and Megan there :)

On Sunday, I've signed up to participate in the Eddy's Bike Shop Sweet Corn Challenge in Richfield, OH. This ride is crucial to building my riding confidence for Louisville. It'll be fun and challenging, and SAG-supported. I'll be completing the century ride (that's 100 miles!) in the hilly Cuyahoga Valley National Park and would love some company. Any takers? I know it's a tough sell ;)

Here's to a great week!

Happy Feet

2011-07-20T10:41:00.000-07:00

My foot is finally feeling better!! For the first time since June 25th, I was able to go for a short run on the track on Sunday and then a "close to" 6 mile run yesterday evening -- all pain-free :) All of that was after a hot and sweaty hill repeat ride and a cool-off 3,500 yard swim on Saturday. Yippee! Even though it's been hot and humid and I'm not back to my regular racing pace (which wasn't all that fast to begin with), I'm still so, so happy I'm able to get back on my feet and continue preparations for the big race on August 28th! Hooray!

It's hard to believe the race is just 40 days away. Is it time to start panicking yet!?! I booked my hotel room for Louisville yesterday afternoon, and now the whole race experience has started to become a reality. I'm hoping to continue with my training, get in those longer swims, rides and runs, and stay positive over the course of the next few weeks.

I am fortunate enough to be surrounded by family and friends who are supportive of my crazy endurance habit, even if they think I'm a little nutty. I received a very encouraging e-mail from my former TNT coach in Charlotte, Kevin, which helped me re-focus and know that I'm on the right track for a successful race. He told me that getting to the starting line healthy is half the battle -- something I hadn't really considered before. I've made it this far, and I'm sure I'll be able to stay the course through race day. A big thanks to Kevin for all his help and support over the years!!

I'm hoping to get my sweat on at the Grunt Girls brick workout tonight at the CVNP since it'll be over 90 degrees for the ride and run. This is excellent prep work for the race conditions at Louisville. Wahoo!!

Mmm...mmm...mmm...Toasty!

2011-07-11T06:09:00.000-07:00

No, it's not Quizno's, but it sure describes this weekend!

I've been resting my foot the past couple of weeks, so I decided hit the elliptical for 8.5 miles on Saturday. While it was a good workout, the elliptical just isn't the same as running outside. Oh well! I've scheduled a doctor's appointment on Tuesday afternoon to see what the story is with my foot. It's been feeling better the past couple of days, but I don't want to risk breaking it if that's what's going on. I'm keeping my fingers crossed that Ironman Louisville is still possible!

On Sunday, I finally got in my long 90 mile ride around Summit County. It was hot, but worth it. While I tend to start my weekend rides early to avoid the heat, I know that in Louisville it's going to be hot by the time I start my ride and it's going to be even hotter when I finish the bike. I figure it's best to train in what the race conditions will be, so I actually started my ride later than normal (8:30am).

On your bike, you have a lot of time to think about things (i.e. make mental notes, ponder the universe, etc.), especially when you are on it for over 6 hours. Seventy minutes into the ride, I had a thought about how the first time I rode 70 minutes with TNT in Charlotte I thought I was going to die! Now, 70 minutes would constitute a "short" ride for yours truly. It's great to see how far you can go with some dedication.

So, I'm staying positive about my potential stress fracture and am hoping to hear some good news on Tuesday afternoon. I'll keep you all posted.

A special shout out and congrats to the TNT Tahoe team for getting in your Century Ride this weekend. I saw lots of posts about it on Facebook and am so proud of and happy for all of you! GO TEAM!!

Lessons Learned

2011-07-05T18:13:00.000-07:00

Happy post-Independence Day! I spent the long weekend with family and friends and, of course, training. My foot hasn't improved much, but hasn't worsen, either, which is a minor victory. I went out to Second Sole in Rocky River to get a new pair of running shoes that would give my foot extra support that my older shoes couldn't provide. So Lesson #1 for the weekend, be sure to get new shoes before your foot hurts or gets a stress fracture.

On Monday, I set out to do a 90 mile ride along Lake Road/Ohio 6. I left from Huntington Beach and almost made it to Sandusky. It's too bad the Cedar Point traffic got so bad or I would have made it all the way there. I was in Sheffield Lake when I got my first flat! I've been fortunate in my 3 seasons of triathlon to not have had a flat until yesterday. I was glad it happened before the Ironman because even though I knew how to change the tire (I've seen it demonstrated and have watched multiple videos on it), I was sure I wouldn't feel comfortable changing on until I did it myself. Then I discovered my saddlebag didn't have my CO2 cartridge on it! Yikes! I'm so glad this happened close to the end of the ride so Leo could come get me and bail me out. Lesson #2: Be sure to check your saddlebag before heading out -- even if you think you have everything.

Remember to do as I say and not as a do! Hope everyone had a great weekend :)

75 Miles!

2011-06-27T09:42:00.000-07:00

I had a great training weekend! I had a long, easy run on Saturday and did a 75 mile ride in the MetroParks on Sunday. I felt good on the bike especially since I purchased some new shorts with extra padding to keep things comfy during my long rides. Thanks to my friend, Chris, for waking up early and riding the entire 75 miles with me. It was a lot of fun! Looking back, it's hard to believe I used to think 12 miles was a long ride. I've definitely made a lot of progress during the last couple of years. Thankfully, the weather was cool and overcast on Saturday (without any rain!) and beautiful and pleasant Sunday morning while we rode. The weather this spring/beginning of summer has caused outdoor training to be a challenge. I'm glad things worked out this weekend.

That was the good news.

The bad news is after my run on Saturday, I had some pain in my left foot. I've been really good about not running too much or over-extending myself since I didn't want to get injured during my training for Ironman Louisville. I'm afraid I may have a stress fracture, which would be a real bummer :(

I'm going to rest for a couple of days and see what happens. If I need to see a doctor, I will, but I'm holding out some hope that I can still participate in the race. Keep your fingers crossed!

Turning It Up

2011-06-21T09:50:00.000-07:00

Less than 70 days until Ironman Louisville!!!

Looks like I'm entering into the meat of my Ironman training over the next couple of weeks, which means it's time to turn up the milage! During the next few weeks, I'm scheduled to ride between 60 and 90+ miles multiple times, which will be fun and challenging. More and more bricks will be incorporated into my weekday training, and I'll be running up to 3 hours on some weekends. The schedule looks a bit daunting, but I know it'll be worth it when I cross the finish line in Louisville in August.

On Sunday I went out to the Cuyahoga Valley National Park and got in a 61 mile ride. I was very grateful that my TNT teammate, Kim Cockerham, was able to join me for the first half of my ride. Thanks for joining me!! When we set out at 7:30am, there weren't too many people out and about, but by the time I finished (nearly four hours later), the park was hopping! On Sundays there is a Farmers Market from 9am to 12pm at Bolanz Road, so there were people everywhere. Next time I'll bring my shopping bags and stock up on produce!

I'm planning on signing up for the Eddy's Bike Shop Sweet Corn Challenge in July and have already committed to the MS Pedal to the Point Event in August. I've found that signing up for long, SAG-supported events is a great way to get in the big rides without feeling so lonely. I am pretty close to reaching my fundraising goal for the MS ride. If you are interested in supporting me and my team, please click on the link to my Personal Page and donate to this worthy cause. Thank you for continuing to support my nutty endurance endeavors!

'Misery' truly does love company. If anyone is ever free for a few hours on the weekend and would like to get in a ride or a run, you know who to call!

The Inaugural Grand Rapids Triathlon

2011-06-06T05:57:00.000-07:00

Yesterday, I competed in the first annual Grand Rapids Triathlon. This event hosted a half iron distance, an Olympic distance and a sprint distance race, so there was something for everyone. Here is my analysis for the day:

Saturday, we arrived in Grand Rapids and went to pick up my race packet. The packet pick-up was at a car dealership that wasn't too hard to find (although the signs should have been bigger so people could more easily read them from their cars). Packet pick-up was well organized, and we were in and out in no time. There wasn't much of an expo since the race is in its first year, but I could see it getting bigger in the future. There was a lovely, sleeping shop dog who greeted us when me arrived, which isn't something you see everyday :)

Sunday morning was a bit chaotic. While maps were distributed to each of the participants in their race packets, the area around the race site is a bit confusing to those who are not familiar with the area. I spoke with several people who had trouble finding parking. Poor Leo drove around lost for a long time while I set up my transition area. I think there needs to be more signage on the roads and volunteers directing people where they should park. In hindsight, we should have driven over the night before and found the parking lots. At least there was a trolley service from the parking area to the transition site, since it was a bit of a hike. This was great to have after the race was over.

The transition area was very long and very narrow with one tiny walkway between the bike racks, making it extremely difficult to get around once the race started. By the time the half participants were done with the bike portion of the race, most of the sprint participants were done and some of the Olympic participants were also finished. Unfortunately, several athletes just hung around in the middle of the walkway and blocked other peoples' way with their bodies or even their bikes, which was disappointing. As triathletes, everyone should understand how important transitions can be and should be courteous to other athletes. It's incredibly rude to stand in the middle of a narrow transition alley and block the way with your bike. I hope this is improved upon next year.

I left my bug spray at home and wished I hadn't! The transition area was filled with mosquitoes who were having a field day with all the people milling around. The race people had bug spray available, but weren't really advertising that fact. I had to put on my wetsuit early to avoid getting eaten alive. Yikes!

I had received e-mail earlier in the week stating the water temperature was in the low 60's, but by the time Sunday rolled around, the water was 68 degrees and felt great. Unfortunately, the swim was in really murky water, which some people weren't too happy about. I had a great swim regardless, so I guess the lack of vision didn't bother me much.

What the parking and transition area lacked in direction and signage, the bike course made up for it. There were volunteers directing traffic at every intersection making sure all the cyclists were safe and heading in the right direction. Kudos to the race director for making sure this happen! Sometimes during first-year races it can be difficult to determine where one is supposed to go and I've heard horror stories of getting lost during a race. That certainly wasn't an issue here.

I had a so-so bike ride. I wasn't going to kill myself since I knew it would be hot and steamy during the run. The course itself wasn't too hilly, but long stretches of the ride were on non-smooth surfaces, which made my fanny hurt big-time by the end of the 56 miles. Mind you, this wasn't a "hold on for dear life" kind of bumpy, but just uneven enough that after several miles, it became uncomfortable for me. I probably should have gotten in more longer rides before this race, but the weather in April and most of May just didn't cooperate. Lesson learned -- I need to focus on longer rides and managing fanny fatigue for my next race.

The roads were open to traffic, as with most long races, so there were lots of automobile speedsters to worry about. Of course, the ride was in the countryside where people are used to driving uninhibited and very fast. There were definitely some drivers who were pushing the envelope with safety. It was sad to see, but not uncommon for races :(

Once off the bike and through transition (and after asking multiple athletes to please move out of my way), I started the run. The run was well-marked and had plenty of water stops with water, Heed, ice, oranges, grapes, cookies and Pepsi. Several people had hoses they were spraying for athletes who wanted them. It was really nice to feel so well-supported.

Since I hadn't gone crazy on the bike, I had a decent run and finished the race strong. Many of the people who passed me on the bike, I managed to catch up to on the run. I was jogging at a good pace near the end and everyone at the water stops were commenting on my speed and encouraging me -- yay! One fellow female participant said, "Hey, nice pace. Do a cartwheel at the finish line when you get there." One of the great things about triathletes is how supportive they are of each other and this race was no different. Even the finish line photographer said, "If it hadn't been for the cheering, I would have missed your finish! You were going so fast."

A big thank you to my fiance, Leo, for driving me to and from the event, cheering me on and making sure I had a fun race. I love you and couldn't have done it all without you!

So, the next time someone asks me what the 70.3 sticker on my car means, I can tell them it's the half iron distance and that I've completed two of them in my relatively short triathlon career. Not too shabby :)

Grand Rapids, Here I Come!

2011-06-02T06:48:00.000-07:00

Thank goodness the weather has finally turned a corner in NE Ohio! We went from 48 degrees and rain to 90 degrees on Tuesday. We had a gorgeous Memorial Day weekend, which allowed for some great outdoor training. On Saturday, I rode 50 miles in the Rocky River Reservation of the MetroParks and got in a very toasty 7 mile run on Monday. I'm glad I was able to get out and train in the hot weather since it'll be around 80 degrees in Grand Rapids on Sunday.

Yesterday I got in a great brick workout with the Grunt Girls in the Cuyahoga Valley National Park -- such a fun ride and great group! I enjoy riding in the CVNP since it's cyclist-friendly, close to home and challenging with its hills. We had a great turn out for the ride, and I felt strong the whole time, which is always encouraging before a long race. After a brief run on the towpath, that workout was in the books!

The next few days will be spent resting, stretching out my legs and hydrating. I head to Michigan on Saturday morning with the race starting at 7:21am on Sunday. The water temperature is currently at 64 degrees -- the coldest I've swam in so far. I'm looking forward to a good race and finishing strong. Hopefully I'll have a photo or two to share in my next post!

Good luck this weekend to the NE Ohio TNT participants traveling to Lake Tahoe and San Diego for America's Most Beautiful Bike Ride and the San Diego Rock 'n Roll Marathon. Good luck and GO TEAM!!

Runners in the Mist: Cleveland Half Marathon

2011-05-16T05:29:00.000-07:00

I had a fun time in the misty rain on Sunday at the Cleveland Half Marathon. I joined over 19,000 other runners who comprised the race's largest participation ever. What a tremendous turn-out for our city!

If I could change a couple of things about the race:

(1) The expo was in Euclid and was a bit loud and crazy. I think a venue downtown would have been better. There were protesters in the parking lot claiming unfair labor practices by the expo center, which wasn't nice to see. The signs for packet pick-up should have been larger and more prevalent throughout the area. The volunteers should have reminded runners that the chips were in the bib, so there was no need for a separate chip pick up.

(2) The finish area was too small. Everyone was cramped together trying to get out of the runners area through one tiny opening. It was a bit of a mess.

Other than that, the race was well run and a good time. I would definitely consider participating next year.

Even though the weather wasn't great, it worked out well for my run. Oftentimes, spring/summer races end up being on days where the sun is beating down on you and the humidity is high. The heat can make running and breathing difficult for me, so the overcast skies and light rain weren't too bad.

I ended up with a PR of 2:00:54! I felt strong throughout the race and was encouraged by all the fans who braved the cold and rain to cheer on all the runners. I feel like my wintertime training is really paying off -- yay! Leo was nice enough to sit at the finish line for two hours and wait for me. Now that's love!

Congrats to all the Team in Training participants and alumni who completed their respective races. We raised over $118,000 for cancer research -- way to go!

Cleveland Marathon Weekend

2011-05-13T09:35:00.000-07:00

Even though there is rain in the forecast, I'm excited for the upcoming Rite Aid Cleveland Half Marathon on Sunday. The race is sold out, so I'll have lots of company out on the course. Luckily, I've had the last two days off from work due to work being done on my kitchen, which has given me extra time to get out and enjoy the beautiful weather. Finally!! I got in a taper run this morning (4 miles) and a great bike ride yesterday (45 miles). I'm starting to feel on track again for my Ironman race.

With all the rain Cleveland had in April, it was really difficult to get out on my bike. Monday night I had a great ride with the new racing team I've joined -- Grunt Girl Racing. Shannon led an awesome 24 mile ride on the towpath, which was a lot of fun. Combined with the 45 miles I got in yesterday, it's the most I've ridden all spring. The good news is, compared to last year, I'm "miles ahead" (haha) of where I was at this point. I don't think I got in a 40 mile ride until July of 2010 for my previous race season. I guess all those hours on the bike trainer this winter/spring are starting to pay off!

I'm hoping to get in a couple of 50 mile rides before the Half Ironman in Grand Rapids on June 5th. Hopefully the weather cooperates for the next few weeks.

But this weekend is all about the Rite Aid Marathon! I'm happy to be participating with Team in Training and hope the 80+ runners from Northern Ohio have an excellent race. As I mentioned above, the forecast is calling for rain (boooo!), but I'm keeping my fingers crossed that I'll stay dry while out on the course. I've already completed the Holy Half in April in 85 degree weather (no fun), so I'm hopeful that this race will have cooler weather and better results.

Good luck to all the racers and GO TEAM! I'll see you at party tent at the finish line!!

Cleveland 10 Miler

2011-04-26T05:07:00.000-07:00

I ran in the Hermes 10 Miler on Saturday and had a great run! The weather was spectacular, the crowd was large and the race went well. The past few weeks I've been struggling with my running due to my right knee acting up and a severe head cold that lasted quite awhile. I finally broke down and started wearing a knee guard while I train, and that seems to be helping. I was able to complete the 10 miles at my training pace without any issues, cramping or unpleasantness, which was awesome!

With over 2,300 runners participating in the race, it made me realize how many dedicated runners live in Cleveland. It was so easy to run while I was living in Charlotte because of the nice weather, so I have to give props to all those who brave rain, wind, sleet and snow to keep up with their training. That's dedication!

I want to give a big shout out to Susan from the TNT St. A's team for running the 10 miles before the triathlon this coming weekend. She looked great and finished strong.

Another equally big shout out goes to Dana from the TNT St. A's Team for helping man the Mile 4 water stop -- in her TNT wetsuit! She was working on her fundraising by wearing her wetsuit to all her normal Saturday activities. Sounds like she was able to raise some money and turn a few heads ;)

I'll be at the swim practice at Macedonia on Thursday. Hope to see some of the St. A's team there before they head to sunny Florida for their big race. I can't wait to hear all about it. GO TEAM!

Changes

2011-04-19T08:02:00.000-07:00

With the St. Anthony's Tri team Send-Off Dinner on Thursday, I'm transitioning my blog to focus on my training efforts for Ironman Louisville this August. I started competing in triathlons in May of 2009 and haven't looked back since. I have, and always will be, supportive of Team and Training and all that it's given me: a start in a challenging sport, new friends, fun times, etc., but this summer is going to require focus and discipline to ensure a fun and safe race. All I'm looking for is a strong completion to the race, which will undoubtedly occur in intense heat and humidity.

Looking back, it's quite amazing to see the progress I've made.

2009: Capital of Texas Tri (Olympic Distance) and Pinehurst Triathlon (Olympic Distance, but the bike was 30 miles)

2010: Pirate Tri (Sprint), Greater Cleveland Tri (Olympic), Great Buckeye Challenge (70.3), Chicago Tri (Olympic) and Nation's Tri (Olympic with PR)

2011: Grand Rapids (70.3), Cleveland Tri (Olympic - relay) and Ironman Louisville

I've gone from newbie to TNT mentor/coach to Ironman in three race seasons. I'm nervous and excited about this upcoming season. I've been doing my best and sticking to a training schedule, but the Ohio weather hasn't made it easy. So far, I'm signed up for the following running races as part of my training:

Holy Half Marathon at Notre Dame, Indiana - Check!
Cleveland 10 Miler - April 23rd
RAINN Trail Run - April 30th
Cleveland Half Marathon - May 15th

After these races, I should be well-prepared for the 70.3 in Michigan on June 5th. I'll be sure to keep you all posted of my activities -- complete with photos of my nutty triathlon/running friends and races. I appreciate the support!

10 Race Tips from Active.com

2011-04-15T06:05:00.000-07:00

Active.com has an article on its website where triathletes give 10 tips for newbies who are preparing for their first race. Below is a summary of that article, which can be found here.

1.Get a Plan: Your coach has done that for you!

2.Train Consistently: We've been doing that for several months now.

3.Know the Course: Tim will walk you through the transition area and course maps will help you get familiar with the lay of the land. Knowledge is power, so please educate yourself on where to go!

4.Eat Right Before the Race: The advice is, "Pre-race nutrition starts at least a week before the race...eat what you normally eat when you train. Find a routine and stick with it." Be sure to eat before the race. Your body needs the fuel.

5.Get Plenty of Rest: Pre-race nerves are inevitable, but so it's important to sleep well the couple of nights before the race since you'll be getting up super early on race day.

6.Pack Everything the Night Before: Be ready the night before!

7.Visualize Success: Mimi Boyle encourages other athletes to prepare mentally as well as physically for the race. "Do a little bit of visualization. Imagine a relaxing swim. Visualize yourself executing a perfect race."

8.Pace Yourself: "Pace yourself. The swim is always the swim. Understand the hardest section of the course and don't blow up."

9.Don't Panic: "Don't panic. The swim is daunting for first timers." Scott used the sport to beat addiction. Today, triathlon is his lifestyle. "I travel with friends to events. This is what we do."

10.Don't Let One Problem Ruin the Day: Christine Dunnery wants everyone to expect that something will go wrong. "Don't get caught up on a single thing that happens during an event -- like a flat tire." Get off the road, fix it, and know that you will finish the race.

Get ready for a fun race, and GO TEAM!

Send-Off is Upon Us!

2011-04-15T05:47:00.000-07:00

Are you getting pumped for the St. Anthony's Tri!?! I'm so excited for all our team members; I'm sure the race is going to be a memorable experience. It's time to start preparing for the ins and outs of race weekend. One of the best ways to start getting ready for the race is to attend our Inspiration dinner. The details are below:

Thursday, April 21st at the LLS Office.

The agenda for the evening is as follows. We will have dinner and adult beverages to celebrate the team’s send-off!

· 5:45 get ready to ride outside (or inside if it’s raining or Tim is cold)
· 6-7 bike
· 7-7:30 transition clinic
· 7:30 dinner and talk about race week-end

Hope to see you there! GO TEAM!

Kevin Collins' (aka Skirtboy's) Bold Mission

2011-04-01T08:05:00.000-07:00

Hi Team!

Excellent work in the pool with the wetsuits last night. Everyone looked great in the water, and I'm sure you are all getting pumped for the race, which is on May 1st! I know you are all going to be great and want to continue LLS's mission by participating in future triathlons. I wanted to share an e-mail I received from Kevin, my first TNT coach, who has continued LLS's mission via his Ironman competitions. It's amazing what people are willing to do for a great cause, especially Kevin (aka "Skirtboy").

From Kevin:

"Yes, the Skirtboy is returning for another event. This time I will be competing at Ironman Arizona in Tempe in November with the hope of qualifying for Kona. Yes, I know it’s a tremendous long shot and I promise not to cheat to enhance my chances. Once again I’ll be combining my main event for the year with a worthy cause and a goal just as lofty. I’m dedicating my race and my season to two very special people battling blood cancer. Please know that every penny you give goes to The Leukemia & Lymphoma Society of Western North Carolina (it’s tax deductible too). Any and all events expenses such as registration, hotel, and airfare are paid by me as they should be; I choose to race and I should cover those expenses.

Now let’s meet my two honor patients both of whom live in Charlotte and are currently being treated at Presbyterian Hospital. I am so appreciative that both of them are allowing me to share their story and opening themselves up to let others glimpse into what they are dealing with. And a special shout out to the fine folks at Blume Hematology and Oncology Clinic for all their help in finding these great people and continuing the fight against cancer. There is so much to tell about both Dominick and Heather that I don’t know where to begin. Below is a quick overview of how each of them got to this point.

Dominick is a 7-year-old boy who loves football (Packers and Steelers), baseball and NASCAR. On December 8, 2010 he was diagnosed with Actue Myeloid Leukemia which is a rather rare blood cancer. Unfortunately every year 500 children in the United States develop this heartbreaking disease. Like every little boy he would like nothing more than to join his Little League team and play some baseball this summer, but he won’t be able. Dominick is going to be recovering from a bone marrow transplant in April; his little brother Rocco is his donor. If you would like to leave Dominick and his family a message or see some pictures, go to http://www.caringbridge.org/visit/dominickmoye.

Heather is a 24-year-old ballerina. Sure she has a regular job just like you and me, but she’s always been a dancer at heart. In March 2010 Heather started to feel tired all the time and had some strange symptons that she attributed to work related stress (we’ve all been there right). When her stomach began to swell Heather went to the doctor and had some blood drawn. Her doctor realized she was anemic and suspected the worst. Heather, her mom and dad immediately were admitted to the hospital for further testing. Unfortunately the doctor’s suspicions were confirmed; Heather was diagnosed with Pre-B Cell Acute Lymphoblastic Leukemia. On the day we met Heather was just finishing up a round of double Chemo and looking forward to going home. If you would like to leave Heather a note or see some pictures, please go to http://www.caringbridge.org/visit/heathernoelmiller/.

I realize that many of you are past contributors. I really do appreciate your support during my past campaigns and I could really use your help now. While some of you are asking “why is this guy bugging me again?”, others are saying “how silly and embarassing can we make Kevin look this time?”. I’m bugging you because people are still dying from cancer, people are still suffering with cancer and unless we continue the fight people will keep dealing with and dying from cancer. Some of those people could be our family, friends or possibly even one of us.

Ok, now to the second question that many of you are thinking about already. Just how far will I go to entice you to donate to The Leukemia & Lymphoma Society. Well I’m already planning to swim 2.4 miles, bike 112 miles and run 26.2 miles, but I know that’s not enough. I realize a tax deduction hardly motivates anyone to give. In order for the Skirtboy to rise again and battle cancer the following thresholds will need to be met:

· $2,500 – I will shave both legs and I’m not talking just below the knee either
· $5,000 – I will don the Cheetah print skirt for every race/event I do this entire year once this amount is raised
· $7,500 – I will get not one, but TWO mohawks; dualing ‘hawks. Yes, that is completely stupid!
· $9,000 – The dualing ‘hawks will get bleached.
· $10,500 – One of the ‘hawks will be dyed green. Which one? Who knows?
· $12,000 – The remaining ‘hawk will be dyed purple. Why purple and green? Those are the racing colors of Team In Training; the largest fundraising group for The Leukemia & Lymphoma Society.
· $14,060 – I will allow my finger nails and toe nails to be painted purple and green.

Why a goal of $14,060? That would be $100 for every mile I’m on the course which is a lofty expectation, but a very achievable goal if we work together. The discomfort experienced during the event fades fast and competitors are left with a sense of satisfaction and accomplishment. Yes, I will suffer a bit during the race, but that’s nothing compared to the pain a cancer patient deals with daily. Of course the public humiliation of walking around with two mohawks (dyed to boot), wearing fingernail and toe nail polish and having to run in a skirt could lead to a more lasting scar. I may end up in therapy. I’m willing to risk it. Should the fundraising exceed $14,060 I’m willing to consider other suggestions as long as they are legal. Maybe you want to see an arm shaved or an eyebrow plucked.....give! Perhaps some type of tattoo could come in to play......donate to today!

Hopefully by now you’re motivated to give to the cause. You can support me and The Leukemia and Lymphoma Society by clicking on the following link to make a donation: http://pages.teamintraining.org/nc/ironaz11/kcollinatq
Last time a number of you often asked how my training was going, what kind of workouts I was doing or how my honor patient Matt Gray was feeling. Matt and his little brother Alex (who donated the bone marrow) are doing great. Well a friend of mine set up a fan page on Facebook that I can update for anyone interested. Just add the fan page Skirtboy (aka Kevin Collins) to your interests and you’ll receive several updates each week about my honor patients, fundraising and training. It will also let you know when and where you can witness live and in person in full gear...the Skirtboy. Prepare to laugh! I will also distribute monthly progress reports.

Thank you so much for your support,
Kevin

PS Please feel free to forward this email to your family and friends. Everyone needs a laugh!
PSS It’s not lost on me that my quest begins on April Fools Day.
PSSS There is a special gift for donors in the works. I hope to have it for you very soon."

St. Anthony's is Coming Up!

2011-03-25T10:51:00.000-07:00

Can you believe the race is only a few weeks away!?! All of our team's workouts, sweat and effort will definitely pay off on race day. Keep up the awesome work everyone!!

I found an article at Health.com that was written by one of their fitness editors one month before her first triathlon (with Team in Training, of course) that I thought I would share with everyone. Know that everyone gets nervous as raceday draws near, and it's pressing forward and working hard that makes the big day fun and rewarding.

We had an excellent turn-out for Stori's indoor triathlon and duathlon on Sunday at Oberlin's Splash Zone. I was so impressed with how far everyone has come, especially in the pool. Sometimes it's hard for us to see the improvement in ourselves, but please know I can see it in all of you!! It's wonderful to see the progress that everyone is making and it's all for a great cause, too!

Although I couldn't make it to the bike workout on Thursday, I'm sure Coach Tim led you all through a great ride. I'm looking forward to the weather warming up and being able to get out on the roads for a change. Hang in there, and we'll be outside before you know it!

Have a great weekend and GO TEAM!!

Gap Give & Get is Back!

2011-03-16T07:55:00.000-07:00

Download the Gap Coupon that benefits LLS and receive 30% off your Gap store purchases, while you raise funds for life-saving cancer research. 5% of your entire store purchase will benefit The Leukemia & Lymphoma Society when you use the LLS coupon!

Help beat cancer by downloading the Spring Give and Get Coupon and take advantage of the 30% discount this coupon offers at all Gap, Inc. stories (including Gap, Gap Outlet, Banana Republic, Banana Republic Factory Stores and Old Navy). Shop any Gap store between Thursday, March 17th and Sunday, March, 20th and 5% of your sales will go to help patients live better, longer lives.

Using this coupon, you can give and get with gap and help LLS!!

Will You Join Us for the Inaugrual TNT 5k?

2011-03-07T09:44:00.000-08:00

Here's the info for the April 9th race. It should be a great time!

Have You Registered for our TNT Indoor Tri Yet?

2011-03-03T10:27:00.000-08:00

Our team mentor, Stori Miller, is hosting an Indoor Triathlon to benefit TNT on Sunday, March 20th in Oberlin. The details are listed below on the registration form. Hope to see you all there!

We're Famous (well, at least Darryl is)!

2011-03-02T09:39:00.001-08:00

Hi Team! It's exciting that LLS and TNT made it into an article published by Active.com on how to reach your fundraising goals. I've been to races where the NYC office (the office quoted in this article) has sent teams, and believe me, they are loud, large and lots of fun on the dance floor! Check out the article if you are looking for extra help with fundraising. If you are concerned about fundraising, please, please, please reach out to the LLS office, Stori (our team's mentor), me or Tim. We will be happy to assist you!

It's even more exciting that Ohio Sports & Fitness wrote an article about our very own Darryl Mika. Congrats to Darryl and keep up the great work in the fight against blood cancers!

I hope some of you will be able to attend the Nutrition and Injury Prevention Clinic at the LLS office in Beachwood tonight. I have been to several TNT clinics before and there is a lot of useful information passed around during these clinic. Please consider attending to further your knowledge of our demanding sport. The information is below:

MARCH 2ND 7:00 PM - TNT NUTRITION AND INJURY PREVENTION CLINIC

Mark your calendars for the TNT Nutrition and Injury Prevention Clinic on Wednesday March 2nd at 7:00pm at the LLS/TNT Beachwood office (23297 Commerce Park, Beachwood, Ohio). Dr. Tim Keyes of the Solon Spine & Wellness Center and Jody Herzog of Fleet Feet Sports in Macedonia, will discuss nutrition and injury prevention for endurance athletes.

Tim Keyes is a chiropractic physician and full-body certified Active Release Techniques ("ART") practitioner who focuses on athletic injury. Using ART provides a way to diagnose and treat the underlying causes of a variety of conditions collectively known as "cumulative trauma disorders" or "overuse syndromes." Tim is also the official team chiropractor of the Cleveland Gladiators of the Arena Football League. He is also a marathoner, multiple Ironman finisher and a member of the Fleet Feet Sports Triathlon Team.

Jody Herzog and his wife Heather own and operate the Fleet Feet Sports store in Northfield. Jody holds a B.A. in Chemistry and a MS in Nutritional Biochemistry. Jody began making headlines as a swimmer at the College of Wooster, where he excelled in the 100 and 200 breaststroke and the 200 medley relays. His name appears on Wooster's list of Top Ten All-Time Performers. Jody has run multiple marathons including Boston in 2007, multiple Half-Ironman triathlons as well as two Ironman distance triathlons.

Another Swim-a-thon Opportunity

2011-03-01T13:32:00.000-08:00

For those of you who couldn't make it to the CTC Swim-a-thon earlier this year, there is another opportunity to get in some laps while helping out another worthy cause. I thought I'd spread the word. You can click on the picture to get more information about the Girls with Sole Swim-a-thon on March 6th.

Inspiration for your Monday

2011-02-28T12:16:00.000-08:00

One of the best finishes ever. I remember watching team USA win, running around my living room, screaming my head off in celebration. This race proves you should never, ever give up.

Max & Erma's Day - February 23rd

2011-02-23T06:43:00.000-08:00

Team in Training is offering a great fundraising opportunity for its Spring and Summer teams. LLS has partnered with Max & Erma's locations in the Cleveland area to support fundraising for cancer research and patient services. If you print out the coupon above and add my name to the participant line, 20% of your Max and Erma's bill on Wednesday, February 23rd will be added to my fundraising total. What an easy way to raise much-needed funds for blood cancer research. Thanks in advance for your support!

St. A's teammates -- I encourage you to take advantage of this super easy fundraising opportunity! Just e-mail the coupon to your family, friends and coworkers and print out a few and leave them in your neighbors' mailboxes. You may be surprised how much money you can raise.

Clinics for Everyone!

2011-02-22T06:46:00.000-08:00

SHOE CLINIC/SOCIAL GATHERING - TUESDAY, FEB. 22ND, 6:00PM (TODAY!) - WINKING LIZARD IN MACEDONIA/FLEET FEET NORTHFIELD

TNT will be meeting at the Winking Lizard in Macedonia at 6:00pm for some social time. Jody Herzog, Owner of Fleet Feet will be joining us for the evening and we'll head over to the store around 7:30. This is a great opportunity to get properly fitted for shoes, ask questions about running gear and mingle with your team.

MARCH 2ND 7:00 PM - TNT NUTRITION AND INJURY PREVENTION CLINIC

Mark your calendars for the TNT Nutrition and Injury Prevention Clinic on Wednesday March 2nd at 7:00pm at the LLS/TNT Beachwood office (23297 Commerce Park, Beachwood, Ohio). Dr. Tim Keyes of the Solon Spine & Wellness Center and Jody Herzog of Fleet Feet Sports in Macedonia, will discuss nutrition and injury prevention for endurance athletes.

Tim Keyes is a chiropractic physician and full-body certified Active Release Techniques ("ART") practitioner who focuses on athletic injury. Using ART provides a way to diagnose and treat the underlying causes of a variety of conditions collectively known as "cumulative trauma disorders" or "overuse syndromes." Tim is also the official team chiropractor of the Cleveland Gladiators of the Arena Football League. He is also a marathoner, multiple Ironman finisher and a member of the Fleet Feet Sports Triathlon Team.

Jody Herzog and his wife Heather own and operate the Fleet Feet Sports store in Northfield. Jody holds a B.A. in Chemistry and a MS in Nutritional Biochemistry. Jody began making headlines as a swimmer at the College of Wooster, where he excelled in the 100 and 200 Breast Stroke and the 200 Medley Relays. His name appears on Wooster's list of Top Ten All-Time Performers. Jody has run multiple marathons including Boston in 2007, multiple Half-Iron Man triathlons as well as two Ironman distance triathlons.

The TNT Nutrition and Injury Prevention Clinic will be a great opportunity for you to not only to obtain valuable information necessary to train and succeed in an endurance event, but it is also an opportunity for you to have two experts in the fields of nutrition and injury prevention answer your questions, especially those questions that have arisen in your training to-date.

Be a Yogi (Not the Bear)

2011-02-21T10:09:00.000-08:00

I hope everyone had a great weekend. I joined a new gym closer to my house and ended up running 8 miles on Saturday; it was a productive day! Of course, on Sunday, my legs weren't too happy with me, which got me thinking about stretching and yoga. I have been practicing yoga for close to seven years now and love to use yoga as a supplement to my triathlon training. Yoga workouts are great for flexibility training and working your muscles during recovery weeks.

Here is a link to a Whole Living article on poses for yogi runners. As runners and triathletes, our leg muscles and hips tend to get tight with all the miles we put in, so it's important to stretch everything out from time to time to promote flexibility. Yoga will also improve your body strength and make you an all-around better athlete. Dancer and Warrior II poses are suggested by the article as poses that will help runners. Opening exercises (like Pigeon and Cobbler's pose) are also good for loosening up those hips. I find yoga also helps relieve the body and mind of stress and helps me be a calmer, more introspective person -- something about myself that I am constantly working on.

Training Note -- next up this week is a team trainer ride at the LLS office on Thursday night at 6:30pm. Please e-mail Tim and Holly is you plan on attending and need to reserve a trainer. I hope to make it out and see everyone. Have a fun week and GO TEAM!

Whoo hoo!

2011-02-17T18:04:00.000-08:00

Way to go team! What a turnout for our swim practice tonight! Thanks to Leah from Liquid Lifestyles from coming out to Macedonia and showing us some ways to improve our techniques. I was so happy to see the majority of the team at the practice. Keep up the excellent work everyone!

Hopefully this nice weather stays with us for a few more days, and we are able to enjoy some nice, outdoor workouts. Our next team training is scheduled for Thursday the 24th at the LLS office. We will be riding on the trainers again, so bring your spinning legs!

As a side note, please remember to turn in your recommitment paperwork to the LLS office as soon as possible. We want to have everyone participate in the big race in May :) Thanks again for all you are doing for Team in Training, LLS and the patients and families of those affected by blood cancers. You are all heroes!

Have a nice weekend everyone and GO TEAM!!

Happy Valentine's Day

2011-02-14T07:33:00.001-08:00

Saturday afternoon I went to the Girls with Sole Spin-a-thon at Euphoria Fitness in Cleveland. The event and the classes were awesome! I had the opportunity to take the class that Karen, a former TNT coach, was leading and had a blast. The bikes at Euphoria are amazing -- comfy seats with computers that tell you how long you've been riding, what gear you are in and what your cadence and heart rate are. So cool! Thanks to Karen for a great, sweaty class with fun music and smiling faces :)

I hope everyone had a great time at the indoor cycle session and flat tire clinic on Sunday. Sorry I wasn't able to make it after all. At least the weather was beautiful so I was able to hang out in the MetroParks and enjoy the sunshine.

In case there were others who could not make it to the Sunday fun, I'm posting an eHow.com video about changing a flat tire. Getting a flat is no fun, but not knowing how to fix it is even worse. The link also has videos about changing tires out and tubes, loosening brakes, etc. Please be sure to check them out.

Since it is Valentine's Day, I thought I would write about heart healthy foods we should all be trying to incorporate into our diets. Heart disease is a leading cause of death for both men and women and we should all do what we can to keep our tickers healthy!

WebMD has published an article listing the 25 most heart healthy foods. They are listed below:

1.Salmon
2.Flaxseed (ground)
3.Oatmeal
4.Black or Kidney Beans
5.Almonds
6.Walnuts
7.Red wine
8.Tuna
9.Tofu
10.Brown rice
11.Soy milk
12.Blueberries
13.Carrots
14.Spinach
15.Broccoli
16.Sweet potato
17.Red bell peppers
18.Asparagus
19.Oranges
20.Tomatoes
21.Acorn squash
22.Cantaloupe
23.Papaya
24.Dark chocolate
25.Tea

I've heard it's recommended that all Americans should consider taking fish oil as a dietary supplement everyday since we do not tend to get enough omega-3 fatty acids on our diets. Just an extra tidbit I thought I'd share. Hope everyone enjoys their Valentine's Day. GO TEAM!

The Gang's All Here

2011-02-05T05:58:00.000-08:00

Wow! What a great turnout for our swim practice at the Macedonia Rec Center last night! It was awesome to see so many smiling faces AND not have to fight through a snowstorm to get to the pool. Thanks to John, Bill, Luann, Darryl, Susan, Kim, Carla, Kelly, Maria and Tiffany for coming out and swimming with Tim and I.

For those of you who didn't make it to the practice, we put in some yards and then worked on technique by completing the following drills:

Catch-up drill - Hold one arm out in front of you until you complete your stroke with the other arm. Once your moving arm meets the stationary one, the stationary arm begins its stroke. Essentially, each arm is trying to "catch up" to the other one.

Fingertip drag drill - Drag your thumb up your side to your arm pit and then drag your finger tips forward on the surface of the water until you need to start your downstroke.

One-armed freestyle drills - Swim with one arm out in front of you while the other propels you forward.

Punching drill - Swim with fists instead of open palms.

Turkey tail drill - My favorite! Splash as much water at the end of your stroke (when your hand is near your hip as it exits the water) as you can.

All these drills work on a different aspect of your stroke and will improve your technique. At this point in our training, you want to focus on technique work so in the coming weeks we can put in the yards to get you to St. Anthony's.

Great job everyone! I'll see you at the LLS office and at Bike Authority on Sunday, February 13th for our spinning workout and our flat tire clinic. Enjoy the weekend and GO TEAM!

Spin-a-Thon Opportunity!

2011-01-31T06:06:00.000-08:00

Girls with Sole, a fitness organization for girls who have experienced abuse, is running a spin-a-thon in February! Karen, last year's TNT Greater Cleveland Tri coach, will be there for the 1pm and 2pm rides. Here are the details below:

Spin-a-thon for Girls with Sole
Saturday, February 12th
@ Euphoria Fitness
20445 Emerald Parkway, Cleveland, 44135

Register for 1, 2 or all three 50-minute spins:
12:00 pm ~ 1:00 pm ~ 2:00 pm

Minimum Donation of $20 per bike per spin is requested.

Register by either emailing liz@girlswithsole.org with your class preference and then pay at the door or reserve your bike via online payment @ www.active.com/donate/keeptri-ing.

This link can also be used to make a GWS donation if you can’t attend.
100% of your donation will support Girls With Sole programs.

Be sure to bring a towel – water and post-ride snack provided.
Need a wardrobe update? GWS tees can be purchased at event!

This events reminds me of just how many great causes our city has to offer. Please consider doing something for your health and for girls in need!

Making a Splash!

2011-01-31T05:18:00.000-08:00

Congrats to all the TNT members who made it to the cycle class last Thursday and the CTC Swim Clinic/Challenge on Sunday. I heard there was a great turn-out for cycling. Keep up the great work!

A big "whoo hoo" to Darryl, John, Kim, Tiffany and Sandhya for coming out to CSU for the Swim Clinic with Liquid Lifestyles. An even bigger "whoo hoo" to Darryl for completing the clinic and then participating in the challenge. A triple "whoo hoo" to Coach Tim for completing 92 x 100's for a total of 9,200 yards for his swim challenge! 5,000 yards was enough for me, so I commend him on his dedication. Congrats to all our participants for a job well done!

This week we have a a show fit clinic at Northfield's Fleet Feet store at 5pm on Thursday, followed by a swim practice at the Macedonia Rec Center. Fleet Feet's address is:

114 E Aurora Rd # 200
Northfield, OH 44067-2078
(330) 908-3234

My work schedule is easing up a bit, so I am hopeful I'll be able to make it out to the practice this week, but I won't be able to make it to the shoe clinic in time. Please know getting properly fitted for a running shoe is very, very important. It helps your running performance and prevents injuries. I encourage all team members to make it to the clinic, if possible, or go to Fleet Feet at another time and get fitted (they will give you a discount for being part of TNT). Here is a link to an article about finding the right running shoe in case you are interested in learning more before the clinic on Thursday.

Since February 10th is the Kick-Off Party for the summer TNT events, our indoor cycle class will likely be moved. Keep your eyes peeled for an e-mail from Tim regarding this schedule change.

Have a great week!

Cycling and CTC Swim Clinic/Challenge

2011-01-25T05:41:00.000-08:00

I hope everyone is having a great week and staying warm. The St. A's team has a busy training week ahead of us! Tim will be leading an indoor cycle class on the bike trainers at the LLS office this Thursday at 6:30pm. I won't be able to attend since I'll be working an informational meeting in Stow that evening. Hope everyone has a good time.

We are still looking for people interested in the Cleveland Triathlon Club (CTC) Swim Challenge on Sunday, January 30th (see my previous post) at Cleveland State. I plan on being at CSU right when the event starts, so I hope to see some smiling TNT faces on the pool deck! I'll have a TNT swim cap on for those of you who haven't met me. There will be stroke clinics available to help you improve technique as well as lanes available for the challenge. Please consider joining us on Sunday! See you then :)

Fun for your Friday

2011-01-21T06:02:00.001-08:00

Here is a funny for your Friday I found at tenerife-training.net. If only it were true! Have a great weekend everyone.

Lots to Do

2011-01-18T11:19:00.000-08:00

Hi Team. I hope everyone is having a great week so far. We have a lot going on in the next couple of weeks. Here's the scoop:

Thursday, January 20th - Group swim at the Macedonia Rec Center starting at 6:30pm. Bring your suit, cap and goggles from some fun training!

Sunday, January 30th - The Cleveland Triathlon Club is having a Swim Challenge/Clinic at Cleveland State starting at 9:00am and running until 12:30pm. You can challenge yourself to swim 25 x 100 yards, 50 x 100 yards, 75 x 100 yards or 100 x 100 yards. You are also welcome to attend a clinic put on by Leah Nyikes from Liquid Lifestyles. The clinics run from 9:00 am to 10:30am and 11am to 12:30pm.

The cost is $20 for the challenge or $30 for the clinic/challenge combo. Checks can be made payable to Cleveland Triathlon Club. More information and the registration sheet is available at http://www.clevetriclub.com/. I am interested in getting a group together for this event; I think it will be a great time. Please let me know if you would like to attend.

Thursday, February 3rd - Run Clinic at Fleet Feet Northfield at 5pm. We will swim at Mac Rec after. Please let Coach Tim know if you will be going. You will want to bring your running shoes so they can look at them and do a gait analysis to try and fit you in the best shoes.

Have fun and GO TEAM!

Indoor Cycling Fun

2011-01-16T18:37:00.000-08:00

Thanks to everyone who made it out to the LLS office today for our indoor cycle class. A big "whoo hoo" to teammates John and Tiffany for getting up early and cycling with Darryl, Tim and I. Here is a photo of John, Carolyn, Tiffany, Darryl and Tim showing off our post-workout glow!

Alumni Happy Hour and Sunday Cycle

2011-01-13T05:08:00.000-08:00

I hope to see some of you at the TNT Alumni Happy Hour tonight at 6:30pm at Mavis Winkle's Pub in Independence. The weather appears to have cleared a bit for our soiree -- hurray! I feel like I've been snowed in the past few days, so it'll be nice to get out for a bit. Here is the address:

Mavis Winkle's Pub
5005 Rockside Rd.
Independence, OH 44131
Ph: 216-525-0770

I am also planning on attending the indoor cycle practice this Sunday, January 16th at 8am at the LLS office in Beachwood and hope you will, too. Please let Tim/Holly/Andy know if you would like to reserve a trainer. Have fun, train safe and GO TEAM!

Have You Already Cheated On Your New Year's Resolution?

2011-01-07T05:10:00.000-08:00

I hope everyone enjoyed the swim practice last night. I wasn't able to attend due to January and February being my busiest time of the year at work. I'm sure it was a fun time and the Macedonia Rec is a great facility! We are very lucky to be working with them again this year.

Speaking of this year, have you been successful with any New Year's resolutions? Hopefully, participating in TNT and completing your race is on you list of things to do in 2011! I saw this article at Active.com about "creative" ways to keep your New Year's resolution, and I thought I would send it along. Here is a brief summary of the article:

Stay away from the clichés: Don't just say we want to lose weight, make a creative goal for yourself relating to your weight. Don't just say you are going to start running, plan to do a race. Everyone on the team can check this one off their list since they've sign up for the St. Anthony's Tri. You're already on your way!

Make it a game. Reward yourself when you do well and kick your own butt when you don’t. See how much you can improve yourself. Be detailed: take pictures, track workouts, get friends and family involved, write about it on a blog! Whatever you need to do to make it fun, do it.

Be drastic. Whatever your goal is for the year, be ambitious the first month. For example, I am trying once and for all to quit my soda habit and drink more water. I've been successful this week and am now getting to the point where I don't even think about soda anymore. I am sleeping better and waking up more easily in the morning. Most importantly, I know giving up this habit will help improve my overall health and athletic performance. Remember to be smart about your goals, but there's nothing wrong with being a little aggressive (as long as it's healthy).

Stick to it. Even if you fall off the wagon for a bit, it's not the end of the world. If you aren't able to train for a week do to illness, family or work issues, it's going to be ok. Just get back into it and work a little harder to catch up; you'll be happy that you did!

I hope everyone has a great weekend. I plan on attending the group run tomorrow as long as the weather isn't too crazy. Hope to see you there! GO TEAM!

First Swim Practice

2011-01-04T05:19:00.000-08:00

Our first swim practice will be held this Thursday, January 6th at 6:30pm at the Macedonia Rec Center. Team in Training is paying for the lanes, so let the front desk personnel know you are with TNT when you arrive. The address is below:

City of Macedonia Family Recreation Center
1494 E. Aurora Rd.
Macedonia, OH 44056
(330) 468.8372

Be sure to bring your swimsuit, towel, goggles and a swim cap if you have one.

For those of you (like me) who aren't going to be able to make it, I've included a link to Trinewbie.com to an article about triathlon swimming which includes videos of 4 drills to practice to improve your technique.

Happy New Year and GO TEAM!

Polar Plunge 2011

2010-12-27T10:21:00.000-08:00

Calling all polar bears -- prepare to plunge! Several of our TNT participants and alumni are participating in this year's event. Even if you are not participating, you can always show some support by cheering them on. Here are the event details:

When: New Years Day
Time: 11:30 AM Start. Plunge will go off at HIGH NOON SHARP!
Where: Huntington Beach, Bay Village, OH
Post Plunge Warm Up Spot: Panini's Westlake

You will definitely earn your stripes by participating in this event. Good luck and GO TEAM!!!

Happy New Year

2010-12-27T05:02:00.000-08:00

2010 is almost over! It's hard to believe another year has flown by. Looking back at the year, I've realized how much life can change in 365 days. Last year at this time I didn't have the job I have now, I wasn't living in the home I own now and I had just signed up to be a mentor for the Northern Ohio Greater Cleveland triathlon team, which proved to be a terrific experience! What a difference a year makes!

I hope everyone had a safe holiday last week and is looking forward to a fun New Year's celebration. Enjoy yourself now because our training begins after the 1st. It'll be a fun time!!

I have some great news to report. Over the holiday, I heard from my friend, Kathy, whose brother, Dennis, is my honoree for the Cleveland Marathon. His AML treatment is going very well, as he is expected to make a full recovery and come home to his five girls soon. Such wonderful news for Dennis, Kathy and their family! This update brings to mind the reason why all of us are involved in Team in Training in the first place -- to make a difference and end blood cancers once and for all!!

Additionally, I wanted to thank all of my donors who helped me reach my fundraising goal by Christmas. I am humbled and grateful for your continued support. As promised, I will hold a drawing for a Kindle on New Year's Eve! If you are still interested in a chance to win one, please click on the link to my fundraising page at the left. For every $10 you donate, you will get one chance in the drawing. Good luck and Happy New Year!

Merry Christmas!

2010-12-20T05:50:00.000-08:00

Hopefully everyone enjoys safe and happy holidays during the next couple of weeks. Be sure to enjoy the time with your families and get ready for our training to officially start after the New Year (very exciting!). It's hard to believe another year has flown by!

We are trying to organize another trainer ride on Wednesday, December 22nd around 6pm at the LLS office. Please let Andy Tabor know if you can attend and if you need to reserve a trainer.

I will plan on attending since I'll be in town for the holidays. I hope to see a few of you there. If not, enjoy the holidays and we'll see you next year!

Treadmill Hill Workouts

2010-12-06T10:49:00.000-08:00

Brrrr. It's cold and snowy outside!! Some areas of Northeast Ohio may get up to 2 feet of snow by tomorrow night. Stay warm and be safe with your training.

When the weather gets this way, I head to the gym to run on the treadmill. While I definitely prefer to run outside, the extreme cold, wind and snow are just unsafe for me to be running in. Although it's not ideal, I do get great treadmill workouts in in the wintertime. Many people have trouble training on a treadmill because it can get boring. One way to fight through any boredom is to have some variety in your treadmill workout. Here are some treadmill workouts from RunningPlanet.com to help add some spice to your workouts. Adding hills to your workouts is very beneficial to your training. These workouts will help improve your running strength, increase your stamina and help increase your running speed. These workouts range from easier to a 5k and you can certainly modify them for your fitness level. For those of you just starting out, please begin with the easier workouts before building your way up to the longer ones.

Remember, even if you are training for races that are relatively flat such as Chicago, Nation's or many of the Florida races, having hill training will make you a stronger runner and will help you blast through flat runs.

Have fun, stay warm and GO TEAM!

Reindeer Run

2010-12-03T08:06:00.000-08:00

If you aren't able to make it to the marathon team's run/walk this weekend, you can always head out to the 11th Annual Reindeer Run in Lakewood. The details are below:

Saturday, December 4
Lakewood Park (corner of Lake and Belle)
14532 Lake Road
Lakewood, OH 44107

Registration - 7:30am
Race - 9:00am

Distance
5K

Here is a link for further info. I love how Clevelanders still race outside even when the temperatures dip so low. Have a great weekend and happy running!

Staying Warm During Winter Runs & Fundraising Open House

2010-12-01T05:37:00.000-08:00

Coach Tim mentioned at the Kick-Off Party that even though the St. Anthony's Triathlon training schedule doesn't officially start until after the New Year, you can get a jump start by running during December. Of course, running in the winter months is oftentimes more challenging, given the lack of daylight and the colder temperatures. Here are some tips from Active. com to stay warm. Here is a link to the full article.

1. Pay attention to the weather forecast. Safety first! No run is worth getting stuck in a blizzard for.
2. Dress in layers. No cotton clothing! It'll only make your colder as you sweat!
3. Cover your head. Consider a facemask or scarf when it's really cold.
4. Cover your hands and feet. Gloves and warm socks are essentials to staying healthy!
5. Don't think about the cold. Concentrating on it will only make it worse!

Additionally, staying hydrated while running in the cold is very important. Sometimes people forget about drinking water since it's so cold. Drink up!

Also, don't forget about the Fundraising Open House TONIGHT from 6 to 9pm at The Leukemia & Lymphoma Society office 23297 Commerce Park, Beachwood, OH 44122.

Some of the fund raising opportunities presented will be:

Praise Tea
Entertainment Books
Cancer Sucks t-shirts
I-pad drawing
Tastefully Simple
Mary Kay
Yankee Candle
Macy’s Gift Wrapping

Don’t forget to bring in your letters. The deadline for the free postage has been extended to Dec.12th . ( Please bring them already stuffed, sealed, addressed, etc.) There will be additional opportunities for you to sign up for group fund raisers, meet with staff & mentors, and enjoy some pizza!

Happy Thanksgiving!

2010-11-22T08:00:00.000-08:00

Enjoy the short work week and the festivities of being American! Thanksgiving is my favorite holiday because you get to see family and friends, watch football and be thankful, all without the hassle of gift-giving. Of course, the other great thing about Thanksgiving is all the food! While most endurance athletes are able to consume quite a few calories due to their active lifestyles, us beginners may still need to practice some portion control. Below is an article from trinewbies.com about healthy holiday eating.

Maintaining Your Weight
During the Holiday Season
Bob Seebohar - MS, RD, CSCS

The holidays are here! You have read other articles about how to control your eating habits during these times so why are you reading this article? Well, you want more support in your journey of not being another weight gain statistic during the holiday season of course!

Is it possible to not gain weight during the holidays? Most certainly! Is it difficult? Absolutely! This is the challenge that the holidays present to us from a nutrition standpoint. Food is social and the food during the holiday season is ever so delicious!

In your quest of maintaining your weight in the upcoming months, I have included nine, what I call, “nutrition nibbles” to help you make beneficial choices during this holiday season.

Balance what goes in with what goes out…PORTION CONTROL!

Really, it is as easy as balancing your personal energy balance equation of calories in versus calories out. By all means sample new or traditional foods but do so in moderation and exercise control.

Move it or gain it!

Stated another way…be physically active. The more you can stay with your set exercise program the better. If you don’t have one or you are traveling and you will not have equipment, simply take frequent walks with family and friends. The more the merrier!

TOO frequent or not TOO frequent…that is the question!

During the holidays, reduce the amount of times you eat IF you think you will overindulge in food.

Be confident in condiment choosing! Just say no!

Many condiments have many hidden calories. Enjoy the taste of the food more than what you put on it.

Don’t be a fish out of water. Stay hydrated!

For purposes other than just being healthy, water can help your brain think that your stomach is full so you may not eat as much during meals.

Are your eyes bigger than your stomach? Slow down with 1 plate!

Use the one plate rule. Fill one plate and make one trip to the food table only. Know your limits before going in and stick to it.

Fill your tank ¼ full before going to your destination.

Sometimes it helps to eat a little something before going to a party so that you do not end up overeating because you are hungry. It is the same principle as not going to the grocery store when you are hungry.

Make a plan. It’s all about EXECUTION!

If you know what you are going to do before going to a party, you can execute it much better than not having a plan beforehand. Make a healthy plan and execute it.

Have 3 sticks of gum with you at all times. Chew away temptations!

Sometimes, we just need something to chew on so gum is a great alternative if you have already filled up with your one plate.

Of course, the true meaning of holidays is to be with family and friends so enjoy this time more than the food that is served.

Fundraiser: Chocolate for a Cure

2010-11-18T06:42:00.000-08:00

Thanks to everyone who came out for the Spring 2011 Kick-Off Party. It was great to meeting everyone! I'm looking forward to working with all of you over the course of the coming months.

Since the St. Anthony's Triathlon training doesn't get into full swing until after the New Year, now is a great time to be working on your fundraising website, letters and activities. One fundraising option is Chocolate for a Cure. LLS is offering two types of chocolate to sell for a suggested donation of $2 per bar. If you sell two boxes of 24 bars, you net $60 toward your fundraising goal! This is an easy thing to do at school or the office to bring in some extra cash.

Here is a link to the site: http://www.chocolateforacure.com/chocolate/

Also, if you have a fundraiser, please let me know so I can add it to the blog, so your teammates, coaches and LLS staff can come out and support you!

Have a great weekend and GO TEAM!

Kick-Off Celebration Tonight!

2010-11-17T07:05:00.000-08:00

Celebrate the official start of the Spring 2011 Team in Training season with your fellow teammates and a PARTY! Meet your coaches, mentor, alumni, and staff! Get educated on the mission of The Leukemia and Lymphoma Society and get motivated as you begin your journey!

Wednesday, November 17, 2010
The Holiday Inn-Michael's Grill
Independence location
6001 Rockside Rd.
Independence, OH. 44131
Registration begins- 6:30 pm
Program begins- 7:00 pm

If you haven't already attended an information meeting we recommend that you arrive at 6:00 pm. Or if you have a friend or family member who wants to join the TEAM, bring them a little early and get them signed up with TNT!

I'm very excited to be involved as a co-coach of the St. Anthony's Tri team and also as a participant in the Rite Aid Cleveland Half Marathon team. I can't wait to meet my teams tonight!

Please consider support me in my mission to wipe out blood cancers by contributing to my fundraising campaign at http://pages.teamintraining.org/noh/cleve11/cbillick.

GO TEAM!!

TNT Informational Meeting Tonight

2010-11-08T06:32:00.000-08:00

I'll be at the Northern Ohio Team in Training Informational Meeting tonight at 6:30pm at the Stow-Munroe Falls Library. Hope to see you there!

Stow-Munroe Falls Public Library
3512 Darrow Road
Stow, OH 44224

Go Team!

Now's Your Chance!

2010-10-26T07:18:00.000-07:00

The Northern Ohio Team in Training chapter is gearing up for another fantastic year of fundraising and training with the ultimate goal of kicking blood cancers to the curb for good! Team in Training is having many informational meetings throughout the NE Ohio area in the coming weeks. If you have ever wanted to participate in a marathon, half-marathon, century ride or triathlon, now is your time to achieve your goal while contributing to a worthy cause!

The information session locations, dates and times are listed below. I'll definitely be at the Stow meeting (and possibly a couple others). Hope to see you there!

The Leukemia & Lymphoma Society Office, 23297 Commerce Park, Beachwood, OH 44122
Monday, November 1st, NOON
Thursday, November 4th, 6:30PM
Tuesday, November 9th, NOON

Cleveland Heights Public Library, 2345 Lee Road, Cleveland Hts., OH
Tuesday, October 26th, 6:30PM

Willoughby Public Library, 30 Public Square, Willoughby, OH
Thursday, October 28th, 6:30PM

Westlake Porter Public Library, 27333 Center Ridge Road, Westlake, OH
Thursday, October 28th, 6:30PM

Second Sole Rocky River, 19341 Detroit Ave, Rocky River, OH
Wednesday November 3rd, 6:30PM

Stow-Munroe Falls Public Library, 3512 Darrow Road, Stow, OH
Monday, November 8th, 6:30PM

Chagrin Falls Public Library, 100 East Orange Street, Chagrin Falls, OH
Wednesday, November 10th, 6:30PM

Olmsted Falls Public Library, 7850 Main Street, Olmsted Falls, OH
Wednesday, November 10th, 6:30PM

The Nothern Ohio chapter will be participating in the following winter, spring and summer events:

Walt Disney Marathon & Half Marathon (Orlando)
PF Chang's Rock 'n' Roll Marathon & Half Marathon (Phoenix)
Rock 'n' Roll Mardi Gras Marathon and Half Marathon (New Orleans)
Disney's Princess Half Marathon (Orlando)　
BMO Vancouver Marathon
St. Anthony's Triathlon (St. Petersburg)
Rite Aid Cleveland Marathon
Rock N' Roll San Diego Marathon
America's Most Beautiful Bike Ride (Lake Tahoe)

Vegetarian Athletes

2010-10-25T16:13:00.000-07:00

Research has provided us with lots of info about the benefits of eating a plant-based diet without all the hormones and other yucky stuff that comes with eating a processed, animal-based diet. You can lose weight, lower your blood pressure and cholesterol, reduce your risk of heart issues and diabetes, etc. Most Americans do not eat enough fruits and vegetables, and as athletes, it's very important to replenish all the nutrients your body uses and loses while endurance training.

While I'm not a full-blown vegetarian, I definitely have the tendency to only eat meat once or twice a week (and it's not as difficult as you may think). The rest of my nutrients come from fruits and vegetables while my proteins comes from milk, nuts and soy. Here is a link to a cool website: The Vegetarian Athlete Diet, a site devoted to helping athletes improve their performance through a plant-based diet. It is possible to be a great vegetarian athlete! Give it a try for your health and your triathlon goals!

It's the Great Pumpkin Fun Run, Charlie Brown!

2010-10-20T08:03:00.000-07:00

This race may be a great way to burn some calories before trick-or-treating!

Great Pumpkin Fun Run & 5K Race
Sunday, October 31, 2010
Lakewood Park
Lake and Belle Avenue
Lakewood, Ohio 44107

Start Times:
1-Mile Run/Walk - 8:45 AM
5K Run/Walk - 9:15 AM

Distances:
1-Mile
5K

Registration:
Pre-Registration
$20 5K Adult
$15 5K Youth (18 and under)
$12 1 Mile Fun Run

**Online registration closes 10:00am October 29, 2010**

Awards:
1-Mile - All children participating receive a medal

5K - Top Overall Male and Female
Top 3 Male and Female in the following categories: 10 & Under, 11-19, 20-29, 30-39, 40-49, 50-59, 60 & Over

Best Costume

First 400 registered receive a long sleeved t-shirt!

More Information
For more information, contact Hermes Sports & Events at (216) 623-9933
http://www.hermescleveland.com/roadracing/events/greatpumpkinrun.asp

Yummy Fall Foods

2010-10-13T04:45:00.000-07:00

I love food, and autumn is my favorite time of the year. So when Active.com sent an article to my in-box about some great fall foods to help with off-season training, I got a big smile on my face. Here are the foods mentioned:

Artichokes
The artichoke ends its brief harvest season in September, so it's the last chance to get them while they're fresh. Health-wise, artichokes are very nutrient dense. One medium artichoke runs a mere 60 calories and 13 carbohydrates. For that cost, you get 6 grams of fiber, more than 15 percent of your daily requirement of Vitamin C and Folate, and a good dose of magnesium, calcium, potassium, and phosphorous. Artichokes have been shown to lower blood sugar in diabetics and is a diuretic, promoting healthy bladder.

Beets
Beets have two seasons in and the second half of September begins the second one. Beets are one of the most delicious and versatile vegetables available. They can be prepared in a number of ways--from pickling to boiling--and complement virtually any entree. Beets are also a nutritional giant. A whole beet is a measly 35 calories and brings a whole wealth of nutrients to the table including Vitamin C, iron, and beta carotene.

Collard Greens
Very few vegetables scream southern cooking like collard greens. They have long been one of the staples of the southern table, and for good reason. In addition to being delicious, they are a leafy green. This means they're extremely low in calories and extremely high in nutrients. A cup of cooked collards has just 49 calories. For those calories, you get the nutritional benefits of 5 grams of fiber, more than 300 percent of your daily value of Vitamin A, and high doses of thiamin, potassium and riboflavin.

Carrots
As beautiful as they are delicious, these orange vegetables are one of the most well-known superfoods. As every child knows from the old joke, carrots are good for your eyes because you've never seen a rabbit with glasses. Carrots are also an extremely versatile recipe, working equally well in soups, stir fry, sautees, and even raw. One large carrot has approximately 30 calories and loads of Vitamin A, Vitamin B6, Vitamin C, and Niacin. Carrots help fight heart disease, promote colon and lung health, and help protect your vision.

Sweet Potatoes
One of the tastiest and most beautifully colored vegetables available in the fall is the sweet potato. While most Southerners mash them and top them with unhealthy marshmallows, ruining the nutrition, sweet potatoes are already sweet enough to need very little, if any, additional sweetening. A whole medium sweet potato is 130 calories and packs more than 200 percent of the daily value of Vitamin A, a high value of Vitamin C, and powerful antioxidants with anti-inflammatory properties.

The full article with recipes is available at Active.com, so eat up!

Cooler Weather Training

2010-10-08T06:03:00.000-07:00

Here are some good colder weather running tips from About.com.

Falling temperatures and fewer daylight hours don't mean that your outdoor running routine has to go into hibernation for the winter. Running through the cold weather can help shake those winter blues, improve your energy level and guarantee that you'll be in better shape once bathing suit season rolls around. Follow these tips for cold weather running:

1. Pay Attention to Temperature and Wind Chill
If the wind is strong, it penetrates your clothes and removes the insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. If the temperature dips below zero or the wind chill is below minus 20, hit the treadmill instead.

2. Protect Your Hands and Feet
As much as 30% of your body heat escapes through your hands and feet. On mild days, wear running gloves that wick moisture away. Mittens are a better choice on colder days because your fingers will share their body heat. You can also tuck disposable heat packets into your mittens. Add a wicking sock liner under a warm polar fleece or wool sock, but make sure you have enough room in your running shoes to accommodate these thicker socks.

3. Dress in Layers
Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation.
More: Tips on Dressing for Winter Running

4. Avoid Overdressing
You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run. A good rule of thumb: Dress as if it's 20 degrees warmer outside than it really is.

5. Don't Forget Your Head
About 40% of your body heat is lost through your head. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.

6. Watch for Frostbite
On really cold days, make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your run. If you notice a patch of hard, pale, cold skin, you may have frostbite. Get out of the cold immediately and slowly warm the affected area. If numbness continues, seek emergency care.

7. Check With Your MD
Cold air can trigger chest pain or asthma attacks in some people. Before braving the elements, talk to your doctor if you have any medical conditions or concerns about exercising outdoors.

8. Get Some Shades
The glare from snow can cause snow blindness, so wear sunglasses (polarized lenses are best) to avoid this problem.

Alumni Party and Recruiting

2010-09-30T07:41:00.001-07:00

NOH TNT alumni should have received an e-mail about the Alumni Party in October. I hope to see you all there! Below are the details:

Wednesday, October 20, 2010
Hoggy's: 5975 Canal Rd. Valley View, OH 44125
6:30 p.m.

Please RSVP by October 15, 2010 to Morgan Goldthwaite at morgan.goldthwaite@lls.org or 216-910-1228 to RSVP. Food and beverages will be served.

Also, I came across an article on Active.com about introducing spouses, partners and friends to cycling. I am fortunate enough to have a boyfriend who does tri's (sometimes begrudgingly) and a brother and dad who ride, but I know getting loved ones to take up cycling can be a challenge. Biking is a great form of exercise that allows families to spend time together. It may be too late in the year to convince your beloved to try riding, but it could always be a New Year's resolution for you both. Remember to take it slow and start out on some trails away from traffic. Once they get acquainted with the bike, you can move them unto the road. Of course, they will love riding once they practice for a bit and will want to sign up for Team in Training!! We have the St. Anthony's Tri in St. Petersburg, Florida on May 1st to look forward to :)

Wet & Wild -- The Nations Tri

2010-09-14T05:54:00.001-07:00

The small Northern Ohio Team in Training contingent made it to DC and rocked the wet and wild Nations Triathlon over the weekend! As part of the TNT Nation's team, I met some very nice people from across the country, including one gentleman from Nebraska will be attending the coaching certification class with me in December. I'm very excited that I will know someone there already. The TNT staff and coaches were all great and helped us get through the fun but somewhat chaotic weekend!

Saturday was a beautiful, sunny day, which of course meant Sunday was cold and rainy. It was pouring rain in the transition area at 5:30am on Sunday as we were all setting up our gear. Thank goodness I remembered to bring a garbage bag with me; it saved all my things from becoming completely soaked. In order to stay warm, most people put on their wet suits to keep their core temperature from falling too low. I have never put on my wetsuit so early for a race, but it definitely did the trick.

I was in lucky wave #27, which began around 9:10am. Each wave had a lot of people in it, but I was able to get a good inside spot in the front of the pack to start from, which made getting out into open water relatively easy. After enjoying some quiet time between race waves, I began catching up to the previous waves and had to fight and sometimes claw my way through the remaining 1,200 meters.

Transitions were a bit slow due to the size of the area, the extreme muddiness and the sheer number of people trying to get in and out of some small spaces. The bike ride was flat and fast, but really wet. There were several people with flats along the race course, and I witnessed multiple crashes over the course of the 24 mile ride. I lost a water bottle early on since everything was so slippery, which was a bummer. Although the course was flat, there were several sharp turns that required one to basically stop in order to avoid running into other cyclists. I was worried that my bike time would suffer because of these turns, but I broke the 19 mile per hour average for a personal best in the cycle department! Very exciting!

My run was awesome (and complete with a DC protest between miles 2 and 3!). Since it was cloudy and cool with a light sprinkle, I was able to maintain great form and a good pace throughout the 6.2 miles and average around 8:20 minutes per mile -- another personal best! It's always a great feeling to cross the finish line, but it's even better when you do it feeling strong and confident. I shaved a whopping 17 minutes off my previous personal best and was so happy to end the season on such a high note! This is what I trained all year for, and I'm very pleased with my progress.

Congrats to all the Team in Training participants who completed this race, the Greater Cleveland Triathlon in August and the Rev3 Half/Ironman at Cedar Point this past weekend (I'm hoping to complete the 140.6 race at Cedar Point next year!). You should all be commended for your hard work and dedication to triathlon and the LLS mission. Thanks to my mentees for allowing me to be part of your race journey this summer. Hopefully I'll see you next year. Best wishes and good luck -- GO TEAM!

Welcome to Taper Week!

2010-09-07T07:11:00.000-07:00

The Nation's Tri is just a few days away, so rest up and get ready for the big day. You've put in the time, so please enjoy this rest-filled week and mentally prepare for the upcoming race. I found an article at BeginnerTriathlete.com that gives some tapering tips that I thought I'd send along. Either click on the link or see the pointers below:

1. Do longer warmups and warmdowns.

If you go out for some easier swims, rides or runs, be sure to add more to the beginning and end portion of your workout. This 'active rest' will assure that you are well rested for your race but not out of shape.

2. Avoid big meals and sugar.

Tapering is an adjustment for your body. Big meals and carbohydrates like cane sugar will wear your immune system and leave you susceptible to the cold and flu Carbo-loading with pastas and breads is still ok! Keep in mind that as your workout intensity decreases, you must decrease calorie intake accordingly.

3. Get as much sleep as you can before midnight.

Ideally, get to bed by 10:30pm. The sleep you get before midnight is the most crucial to your recovery. You will feel more rested if you can do this for at least 2 weeks before your event.

4. Lay off the strength training.

This is more of an individual call (some people feel better if they are doing some strength work all the way up until the event, others will be too broken down unless they take a good 2 weeks off), but at the minimum, you should go lighter in the weeks leading up to your event.

5. Decrease your caffeine intake.

It may be tough if you are a coffee addict. Take it from 6-time Ironman champion Mark Allen-he practiced this for every race and it worked pretty well for him!

6. Increase your meditation or yoga.

Less time working out means more time to prepare mentally! If you don't do yoga already, don't start now. However, find some quiet time during the day to get away from work and working out to clear your mind.

Have a great week, and I'll see everyone in DC for the race! GO TEAM!!

Small But Mighty: The Nation's Tri Team

2010-09-03T05:02:00.000-07:00

Last night the team had an open water swim practice and a meeting to review essential race info for our awesome upcoming weekend at The Nation's Triathlon in Washington, DC on September 12th!! Time to get excited! Thanks for Karen, Lou, Andy and Ty for all their hard work getting the team ready to go. I'm really excited about this race and can't wait to go!

Here is the small, but might team who will make Northern Ohio proud as part of the Nation's Team.

Congrats to Drew, Tami and Patricia for all their hard work and fundraising efforts. You are already heroes and will definitely feel like one next Sunday. Take it easy this week as we enter the taper phase of our training. I'll see everyone in DC. GO TEAM!!

What to do with Race Medals?

2010-09-02T06:21:00.000-07:00

The more races you complete, the more medals and prizes you are going to accumulate. I believe medals and plaques are great souvenirs to commemorate your race achievements and should be displayed for everyone to "oooh and aaaah"" at :) I came across a website today called Heavy Medalz, This company makes medal displays for triathletes, runners, swimmers and other athletes. The displays are great ways to organize your medals and get them out of drawers where they will just collect dust. Examples of the products are shown below.

I'm looking forward to adding my Nation's Tri medal to my collection! I'll see everyone at Panini's tonight for our pre-race meeting. GO TEAM!!

Suck it up, Buttercup

2010-08-31T05:21:00.000-07:00

Hi Team!

Several of us loved the "suck it up, buttercup" shirt that Coach Karen sported at the Greater Cleveland Tri (myself included). I have adopted this saying as my new motto and repeated it to myself several times during my hot and humid 10k during the Chicago Tri this last weekend. If any of you are interested in purchasing the shirt, you can go to TMB Endurance's website and order one. Thanks for passing this information along, Karen!

See everyone at Panini's on Thursday!

Chicago Tri

2010-08-30T05:22:00.000-07:00

Race #4 of 5 is in the books for this season. Yesterday, I completed the Chicago Triathlon and had a lot of fun. This race was by far the biggest one I've ever participated in, and thank goodness I am fortunate enough to have good friends in the area who housed me, fed me and transported me around all weekend. I don't know how I could have done it all by myself, so thanks to Sarah and Bill for their generosity and support :)

This race had 56 start waves and I was in lucky wave #47, which meant that even though I had to be at the race site early (4:45am), I didn't get to start swimming until 9:20am. So, I took a quick nap on the lawn before my start time and was really ready to go at 9:20am. By the way, if you ever want to know what the Chicago Bean looks like at sunrise, here you go:

By the time I hopped in the water for the swim start, the sun was up and the temperature was rising. The cool Lake Michigan water felt really, really good! I had a great swim and even got to see my friends following me along the way since we swam right by where the crowds were watching. My swim time, however, was tainted by the fact that there is a 450 yard run from the swim exit to the transition area. Furthermore, the transition area at this race is absolutely huge and not the easiest to get around. Thanks for the lady a few bikes down from me for bringing a giant Spiderman balloon to mark her spot. I totally used that as my location reference!

I had a fantastic bike ride; the best I've ever had. The double-loop route on Lakeshore Drive provided a great view of the lake, the beaches and the many boats out enjoying the sunny day. The only downside to the ride was the potholes and cracks in the road. At least a dozen people were parked in the median due to flats and/or bike trouble; I felt terrible for all of them. Chicago is so flat that the only "hills" were more like inclines, so this is definitely a fast bike course. For the first time, I felt like I was passing more people than were passing me.

Unfortunately, things went downhill during the run, as the temperature got up to around 95 degrees. Even though I had hydrated and did everything you are supposed to do, I'm just not used to running in such heat. The first three miles were fine, but the last three were brutal. It's funny that the weather was so hot this year because people were telling me that last year the race took place in 50 degree weather. Go figure!

Overall, I'm still pleased with my time, and I know it could have been better had I been more prepared for hotter weather and had less ground to cover during the transitions. It was a fun weekend and a race I would recommend to anyone.

Enough about the race -- let's look ahead to the team's Nation's Tri event on September 12th! We have an open water swim practice at the usual spot at 6:30pm on Thursday and will have a race prep meeting at Panini's in Westlake afterwards. I'll plan on seeing you all at Panini's to learn the ins and outs of this particular race. I'm looking forward to it! Have a great week, and GO TEAM!!

Core Strength

2010-08-25T05:24:00.000-07:00

A lot of triathletes get so busy swimming, biking and running, they neglect other important aspects of their fitness regime. Weight training and core strengthening exercises oftentimes fall to the wayside due to time constraints. It is very important to make time for weight training, yoga, ab work and/or core work; it'll only help you become a better, stronger triathlete.

Active.com published an article with 8 core exercises for cyclists that may be helpful in increasing your abdominal strength. I know I definitely need to get back into the habit of doing core work once a week. The closer we get to the off-season, the more important it is to work these muscles to be prepared for next spring.

I hope everyone has a great week and weekend. I'll be posting pictures from Chicago after Sunday's race! Can't wait! GO TEAM!

70.3

2010-08-23T06:08:00.000-07:00

I made it! Yesterday I completed my first half ironman race at the Greater Buckeye Challenge in Springfield, OH. It's hard to believe that in 18 months I've gone from never having done a tri before to a 70.3 distance race!

The race was held at Buck Creek State Park and featured several duathlons, a sprint distance, a mini distance and a half iron distance triathlon. In speaking with several ladies before the swim began, it became apparent that this was the first 70.3race for most of us, which helped calm my nerves a lot. Everyone I met on and off the race course was incredibly encouraging, courteous and nice -- especially the TNT alumni I rode with for a bit on the bike course. Overall it was a great race featuring a double-lap, rectangular swim course, a double-loop bike course with mostly rolling hills (with a couple of steep ones) and a double-loop, flat run course on a paved park trail away from traffic. The last couple of miles of the run were challenging, but when aren't they? I'm so glad I was able to realize my goal this season! Who knows? Maybe 2011 will bring a full ironman!

Back to reality today, though. The Nations Tri is only a few weeks away. Time to get excited and prepared for the big day!

There has been a change to the team workout planned for next weekend. We will be meeting at Edgewater Park at 8 am on Sunday, August 29th to get in some more open water swimming practice. If you would like to get a post-swim run, bring along your running gear, too. We will meet at the picnic shelter nearest the beach (on the lower half of Edgewater Park).

Our last practice will be a Team Open Water Swim followed by the Things to Know Before You Go/Race Prep meeting on 9/2. Swim is at 6:30 pm at Columbia Park and then we will head to the nearby Panini's to meet up with our TNT staff, dine and discuss your Nations Triathlon weekend. We should arrive at Panini's around 7:45 pm. Panini's is located at 23800 Detroit Road, Westlake, 44145 (northwest corner of Detroit & Clague Roads).

I will not be able to make it to the team practice this weekend since I will be participating in the Chicago Triathlon on Sunday! I will plan on seeing everyone at the Prep Meeting on September 2nd. Take care and GO TEAM!!

Welcome to the Team!

2010-08-16T05:28:00.000-07:00

A big "welcome to the team" to NYC TNT Nations Triathlon participant, Ben Turcotte, who is moving to Cleveland next week and will be training with us for the big race. Welcome Ben!

This week, we have another open water swim with Leah Nyikes scheduled at Columbia Park at 6:30 pm on Thursday, 8/19. It is important to get in as much open water swim time as possible (and wetsuit time) before your triathlon, please so come on out and join us.

I will not be able to make it to the open water practice, as I am going to be resting up for the Great Buckeye Challenge half distance race on Sunday. I'm a little nervous and very excited for the race. I'll be sure to take some pictures while I'm there to post to the blog.

Have a great week!

Back to It

2010-08-12T05:49:00.000-07:00

After resting for a couple of days post-Greater Cleveland Tri, it was back on the bike for this girl last night. I did a lighter work-out: a 24-mile ride in Stow and Munroe Falls, which is a relatively hilly area. The half distance race I have coming up on August 22nd is in Springfield, OH (between Dayton and Columbus), which features a smoothly-paved bike course with lots of rolling hills. My thought process is the more hills I do now, the less painful the 56 miles ride will be in 10 days.

I started riding less than 18 months ago. When I first began, I could barely handle staying on the bike for 12 miles. Now a light ride is 25 miles. It's pretty amazing how far one can come in such a short period of time. I know focusing on the positive will help me get through the next 10 days without psyching myself out.

Am I nervous about the race? Yes.
Excited? That, too.
Ready? Ask me in a couple of days.

I know I've put in the time and the training, but I always have thoughts before the race of extra workouts I should have done and things I want to improve from my last race. I suppose that mindset is somewhat normal for any athlete. I know come race day, I will be ok and everything will be fine; it's just the week or so before the big day that always makes me second guess myself and have some jitters. Any sport has a mental component as well as the physical one and usually it's getting your head on straight that proves to be more difficult than the physical training. At least there is some fun to be had this weekend to get my mind off the upcoming toll I'll be putting my body through in the near future.

This weekend I am heading to Charlotte for the wedding of two friends. As I was packing my bag, I stopped and surveyed all the items I had laid out for the trip and realized that half of my clothing consisted of running attire and accessories while the majority of my quart-sized plastic bag contained GU and Hammer Gel. I had to chuckle and think, "It's funny how your priorities change the more you get into multi-sport endurance events." In a phone conversation last night with one of my best friends, she reminded me how crazy I am for training, racing and competing the way I do. Part of me agrees with her -- given the amount of tri stuff smushed into my suitcase -- but, really, I wouldn't have it any other way :)

Congrats to the Greater Cleveland Tri Team!

2010-08-09T05:34:00.000-07:00

Everyone looked great out on the race course yesterday! Even though the water had some waves, the bike course had some hills and the run course was hot, everyone finished the race with flying colors. You have now completed an endurance event that most people wouldn't even consider participating in; what an accomplishment! Congratulations on a job well done in both the race and your fundraising efforts. You raised over $36,000 (and counting) for cancer research and should be incredibly proud of yourselves.

A big "whoo hoo" to Renee and Samantha for winning their respective age groups. Way to go ladies! I hope this triathlon experience will be the first of many for most of you. Please know LLS is always here to help you with training and would love to have you come back to practices, races and events to support the Society's mission to cure blood cancers for good.

Karen, Lou, Andy, Ty and I are all so happy to have worked with you over the past few months. Thanks for allowing me to be your mentor. Don't be a stranger!

Congrats again! YOU ARE ALL OFFICIALLY TRIATHLETES!!

Breaking Down Your First Race

2010-08-03T11:50:00.001-07:00

Here is a link to an article published on Active.com that breaks down your first tri race. The second page is really great since it breaks down the pointers by discipline (see below).

Swim
•If you're a bit worried about everyone crawling over you, start at the back.

•Swimming is a difficult, full-body sport. Relax, find a rhythm and go. Focus on form and breathing and relax.

•You're going to contact other racers, they are going to contact you, and it's ok. This is what happens when hundreds of people all need to get around the same buoy in the same few square feet. Just keep swimming.

•Look where you're going every 3-5 strokes. If you get a good feel for going straight go longer (5-10 strokes) before looking.

Bike
•Make sure your bike works and is safe. Are the tires in good shape and pumped up? Do the brakes work and is everything is tight and in order?

•Pay attention! Watch for dirt on turns, other riders, glass in the road, cars, pot holes, rocks, and more -- just like you do every other ride.

•YOU dictate your pace, not the road or another rider. Don't ride too hard on hills and in head winds. These elements will be harder than the flats, but stay steady. Conversely, go easier on fast sections -- down hills, tail winds, etc. -- and recover a bit. Don't sprint out of turns and up short hills.

•Fuel up. Remember, you still have to run. It's easier to eat and drink on the bike and fluids are most important here. Just keep a steady, consistent flow in regards to fueling.

Run
•The first few minutes will be the hardest. Your legs will take a few minutes to adjust. Go slow and stay positive. Find a sustainable rhythm. Find a pace you know you can finish.

•Focus on form. Keep your head up, smile, keep a short stride and quick cadence. Stay light on your feet. If you start plodding along and hammering the road, you'll just make it harder on yourself.

•Keep cool by pouring water over your head, on your legs and in your system. You may be only a few miles from the finish but it's going to take much longer than the last few miles on the bike. Stay hydrated and cool. Water in the system and over your head will help keep your core temperature down.

•Walk for 30-60 seconds before you blow up completely. Don't push yourself to the brink before you compromise your pace. Walking through drink stations is a common practice (I do this!). Get your water and/or calories with ease and less stress, catch your breath and then get back to work. You're almost there!

Here are some other highlights of things to avoid during your race:

•Don't ride up a hill harder than you have in training
•Don't take a turn faster than you have before or are comfortable with.
•Don't grab your water bottle with a different hand.
•Don't eat or drink something you haven't previously consumed during or before training.

This last point is very, very important. Please, please, please do not try something you haven't eaten before on race day. You never know how your body is going to react and it's not worth throwing all your training away on a new snack.

These items are key to a great race day. Are you excited yet!?! See you soon and GO TEAM!!

Race Week is Here -- Rest Up!

2010-08-02T08:36:00.000-07:00

Thanks to Lara and Tammy for running with me Saturday morning. We had a great run, nice weather and a fun time. Thanks ladies!

Can you believe the Greater Cleveland Tri is this coming weekend!?! Be sure to rest up as you taper for the race. If you want to keep your legs stretched, you can go for an easy 20 to 30 minute run a couple of times this week, but I wouldn't do much more than that.

Here are the events scheduled for the week:

Inspiration Dinner - Friday, 8/6 @ Gavi’s Restaurant, 38257 Glenn Avenue, Willoughby, 44094 at 6:00 pm. I'm looking forward to celebrating everyone's accomplishments! Any questions/changes regarding guest attendance & cost - please contact Ty asap.

Packet Pickup & Community Expo - Saturday, 8/7 @ Progressive Insurance, 300 N. Commons, Mayfield Village, Ohio 44143 from 11:00 am to 6:00 pm. You must show a photo ID to pickup your packet. Each person is required to pick up their own packet. Team In Training will have a table at the Community Expo so be sure to stop by and say hello.

Greater Cleveland Triathlon - Sunday, 8/8 @ Mentor Headlands. Park and restrooms open at 5 am, transition area open at 5:30 am. We recommend you come as early as possible and absolutely no later than 6:00 am.

Ice Cream Fundraiser for Tammy Dubin -- Sunday, 8/8 @ Fairmount Circle's Ben & Jerry's in University Heights. Twenty percent of all sales from 5pm to 7:30pm go to LLS. Enjoy a yummy treat after all your hard work and help LLS's mission!

Again, please let us know if you have any questions - enjoy your taper, GCT team!

Nations team - your taper time is actually not too far away so keep getting in those workouts and we will see some of you this week, too!

Towpath Run in Independence Tomorrow!

2010-07-30T06:13:00.000-07:00

I hope everyone had a good time and learned a lot from the meeting at the LLS office last night. Sorry I missed you! It's hard to believe the Greater Cleveland Tri is just around the corner. If you have any questions between now and then, please don't hesitate to contact one of the coaches, the LLS staff or myself. We want to make you sure you a safe and fun race, and we are here to help!

If you are interested in meeting up for a run this weekend, please rsvp to me asap (carolyn.billick@gmail.com). We will go out and back on the towpath in Independence (@ 8000 Rockside Road), so you can run as little or as much as you want. Please see my previous post for further details. We plan on meeting at 7:30am, so I'll see you then!

For those of you who didn't know, Coach Louie maintains a Team in Training-related blog, too. It's called Tri Gramps and is worth checking out.

See you tomorrow and GO TEAM!

Yo Ho! Yo Ho! A Pirate's Life for Me!

2010-07-26T04:58:00.000-07:00

Congrats to everyone who participated in the Huntington Beach Tri on Saturday and the Lake Metroparks Pirate Triathlon on Sunday. The team on Sunday had to survive some thunder, a little lightning and a whole lot of rain in order to complete their race, but everyone did a fantastic job and should be commended for their hard work. Nice work Brian, Lara, Maggine, Tom and Ty!! Thanks too to the TNT alumni, Andy and Coach Louie for their support. Even though it was soggy, it was still a good time.

OK Team, we have just a couple of weeks until the Greater Cleveland Triathlon!! Time to get excited and start planning for the race. Here's what's scheduled for this week:

GCT Team Race Preparation Meeting - Thursday, 7/29 @ 6:00 pm at LLS office. GCT team - please try to attend - we will be covering race specifics as well as general instruction on getting ready for race day. Nations team members are also welcome. Light fare will be served.

Mentor-Led Team Run - Saturday, 7/31 @ 7:30 am at Towpath Lock 39 on Rockside Road in Independence. Plan to join me for your long run on the Towpath. It is a beautiful path with a bathroom and water available along the route.

The address is:
Lock 39 Trailhead on the Towpath
8000 Rockside Road, Independence 44131
GPS coordinates: (81° 37.704' W) (41° 23.566' N)
http://www.nps.gov/cuva/planyourvisit/upload/Towpath5Web-2.pdf

Please RSVP to carolyn.billick@gmail.com. See you then.

Have a super week and GO TEAM!

In Honor of Page

2010-07-22T07:11:00.001-07:00

Here is a link to a touching video created by Greater Cleveland Triathlon participant, Brian, in honor of his cousin, Page. This video serves as a reminder that many of our TNT teammates have a personal connection to blood cancers and that the money you are raising in going to a great cause -- saving the lives of people diagnosed with blood cancers.

Please consider contributing to his campaign at http://pages.teamintraining.org/noh/grcletri10/brianwhittaker.

For those of you participating in the Pirate Tri on Sunday, I'll see you there bright and early. Please look for the Team in Training tent!

Arrrgh! Ready for the Pirate Tri?

2010-07-19T10:44:00.000-07:00

Several of us are planning on participating in the Lake Metroparks Fairport Harbor Pirate Triathlon this Sunday (July 25th) as a way to practice for the Greater Cleveland and Nation's Tri race later this season. This is a sprint distance event. If you are interested in participating, please register asap and let me, Andy and Ty know, so we know to look out for you. Please note there is no same-day registration, so you must sign up beforehand. Packet pick-up is scheduled for Saturday at the race site from 10am to 2pm. Please be sure to pick up your packet at that time.

Here is a link with race information.

Here is the address:
301 Huntington Beach Drive
Fairport Harbor, OH 44077
(440) 639-9972

Sunday morning the TNT staff and I will be the race site bright and early. Andy plans on setting up a Team in Training tent since we will have a presence at this race given the number of participants and alumni who are racing. Please plan on checking in at the tent when you arrive. I would recommend arriving around 6:30am (that's 90 minutes before the race begins). I realize this is a smaller race, but keep in mind, you will need to get parked, set up your transition area, get bodymarked, get to the restroom and warm-up all before the race begins. The last thing you want is to feel rushed before the race even begins! Andy and I will give a pre-race talk to answer any of your questions approximately 30 minutes before the race begins.

The TNT alumni are planning a picnic afterwards, we are all invited to hang around afterwards and enjoy some food and have some fun.

If you have any questions, please feel free to contact me. See you Sunday!

Wild Ride

2010-07-10T11:27:00.000-07:00

Thanks to Andy, Erin, Janet, Lara and Maggine for making it out to Mentor for the swim/ride brick workout on Saturday. The water was a little choppy, but it was great to get in some open water swimming on the actual race course. Everyone looked great in their wetsuits, too ;)

What a ride we had! In many ways, it was similar to Walt Disney's "Mr. Toad's Wild Ride." In addition to the normal traffic and heat, we got to meet the postman, say hi to some landscapers, experience a tumble, greet the Kirtland Hills police and EMT teams and run into a TNT alum who happened to be in the area. Whew! Not only do our teammates "take a licking and keep on ticking," but we show some real character by being there for those who need us. Great job everyone!

Here is some information on the upcoming training sessions scheduled for this week:

GCT Training Rescheduled: We have received notice that the North Coast Multisports GCT on-course training on 7/17 has been changed to 7/24. If anyone is interested in still training out on the course, let your teammates know and hopefully a buddy training can be pulled together instead.

Alive Ride: Another option for 7/17 is joining some TNT alumni at the following ride: http://www.civicdevelopmentcorp.org/aliveride.php Jan Frandsen is coordinating the TNT presence so you can contact him for details, his email is janfrandsen@mac.com and cell is (216) 403-1593. Jan is a Triple Crown alumni, meaning he has completed a triathlon, marathon and a century ride as a TNT participant (he has actually done many TNT events including 2008 Nations Triathlon and 2010 Wildflower Triathlon) and plans on coupling his ride with a run for a brick workout. He wrote: " Knowing the area, it would also be perfect to add a run - and practice a brick, should anyone want to. (20 miles ride/3.5 mile route as a run or 35 miles + run the family ride route (3.5) twice). I would love to do a brick if anyone is interested. (If you have a Team in Training tri suit - let us show see it on the road). I have done a few rides in the area - there is not much traffic, good scenery, and rolling hills - wind from the lake - very similar to the events you are planning."

I am in a friend's wedding on the 17th, so I will not be able to train with the team. I do encourage you to schedule a training session amongst themselves, if possible. Also, please don't forget to sign up for the Pirate Tri on July 25th! It'll be great practice for the "real deal"!

I hope everyone has a great week. GO TEAM!

Change to Scheduled Brick

2010-07-09T05:21:00.000-07:00

Instead of a bike/run brick on Peninsula this Saturday (tomorrow), the group will be meeting at Mentor Headlands for a swim/bike brick (possibly followed by a short run). We will meet at 7am in the western-most parking lot. Please bring your wetsuit, biking gear, running shoes, etc. Also, please be sure to bring lots of water, gels, sunscreen and sun glasses, as it will likely be pretty hot tomorrow.

See you bright and early! GO TEAM!

PowerBar Nutrition

2010-07-07T05:27:00.000-07:00

Hi Team,

Hope you all have been able to beat the heat the past couple of days. I've been weight training and swimming inside to avoid dehydration. Be careful and train smart this week!

I took a look around the PowerBar website and saw they have a special Team in Training section -- very exciting! Here is a link to an article about the importance of breakfast and snacks for your endurance training. Many people (myself included) never used to eat breakfast before beginning endurance training. Breakfast is very important and now that I've been doing triathlons for over a year, I can't imagine not eating something in the morning. Be sure to check out some of the other articles on geared toward Team in Training (be sure the drop down menu says "Team in Training"). There's one about protein and another about caffeine that may be worth checking out.

Have a great week. Don't forget to RSVP to me if you are interested in attending the brick workout on Saturday!

And We're Back

2010-07-06T07:09:00.000-07:00

I hope everyone had a safe and happy holiday last weekend. Sorry for skipping out on the GCT ride on Saturday, but I had to get in a 50-mile ride that day for my Half Ironman preparation. I hope everyone was able to beat the heat since the temperatures were hot this weekend and look to be just as hot (if not hotter) for a good portion of this week. Be smart when you are training in the heat. Listen to your body and don't overdo it.

Here are some reminders for the training events we have scheduled for the next week:

CTC Open Water 'Buddy' Swim -Tuesday, 7/6, @ Columbia Park. The club meets in the parking lot at 6:15 pm and gets in the water at 6:30 pm. It is a not a coached workout but it is an opportunity to get in some open water yardage. Weather permitting, Karen will be there swimming along with the Cleveland Triathlon Club and then plans to go for a short run. GCT - if you picked up your wetsuit from the office, be sure to bring it with you!

Team Open Water Swim - Thursday, 7/8 @ Columbia Park at 6:30 pm. Be sure to check in with Leah and Andy when you arrive and, again, if you have your new wetsuit, bring it along.

Team Brick Workout - Saturday, 7/10 from Hunt Farm parking lot - ride begins promptly at 8 am so arrive by 7:45 am. Mentor Carolyn (that's me!) will be leading this ride. Bring your bike, helmet, filled water bottle, equipment to change a flat, sunglasses, running shoes and anything else you might want for your ride + run workout. This is also a great opportunity to test out gels/gatorade/bars so be sure to bring appropriate fuel. Please RSVP to me at carolyn.billick@gmail.com if you can make it. For those of you interested in attending, please let me know if you'd like to start earlier to beat the heat. We can always change the time for the ride.

Optional Sprint Triathlon - For anyone who is out of town the weekend of 7/24 and would get in some race experience, the Summer Triathlon in Lorain on Sunday, July 11th is a well-run event. Race info can be found here https://www.ncnracing.com/registration/raceSTD/raceSTD.shtml.

FYI -- I plan on racing at the Pirate Tri on July 25th. I hope to see some of the team there. You can sign up at http://reservations.lakemetroparks.com/programs/index.shtml?id=11894. Be sure to sign up beforehand as there is no same day registration.

Happy training and see you Saturday! Go Team!

Greater Cleveland Tri Ride This Weekend

2010-07-01T06:47:00.000-07:00

For those of you who will be in town this holiday weekend, the team will be meeting up at 7am on Saturday, July 3rd to ride the Greater Cleveland Tri course (approximately 25 miles). The ride will be led by Coach Louie (louarata@yahoo.com), so please RSVP to him if you are interested in attending. The group always meets in the western-most parking lot at Mentor Headlands. I hope the ride goes well for everyone and be careful climbing up Little Mountain -- it's a doozy!

Since we've been having more open water practices, I thought I'd share an article from Triathlon Magazine with some open water tips and workouts. The swim start can be a little daunting with everyone jockeying for space, so this information may be useful to you. This site has some great training, nutrition and gear information for people who are into tris. Some of the articles may be a little advanced for our group, but if you end up sticking with triathlons, this site is jam-packed with info.

Happy 4th to everyone! Have fun and be safe -- GO TEAM!

iPad Raffle Reminder

2010-06-29T08:37:00.000-07:00

Thanks to all my donors who have contributed to my fundraising efforts this year. I was able to sell just over 200 iPad/Flip Cam raffle tickets, making fundraising very easy this time around. I appreciate the support and encouragement I receive from all of you!

A reminder to all of the Greater Cleveland and Nations Tri teammates that are participating in the iPad raffle: you need to get your ticket stubs, unsold tickets and tracking sheets to the LLS office no later than Tuesday, July 6th. If you are mailing the tickets in, please keep in mind that Monday is July 4th and there won't be any mail service.

Good luck to everyone in the raffle and have a great holiday weekend!