Tomorrow is new years eve-the last of bad habits for some and a new beginning for others. New Years is my turing point as well-hopefully! Today I started putting my race season together and registered for Liberty 1/2 Ironman and Graniteman triathlon before the price increases take place on January 1st-I guess that is one way to jump start training. Today it snowed a lot making for gloomy weather leaving me with as much enthusiasm as a sloth! I didn't end up making it to the gym as I deal want to deal the crappy driving conditions and of course the cold. I ended up taking the day off from working out-surprise surprise..... and ended up getting some laundry done (it wasn't a total waste).

Yesterday, I did a 4 mile run with run club. It actually was a nice night to run but the roads and sidewalks were in horrible condition! We took it easy and although it wasn't a great workout it was nice to do something.

Sunday, I spun for two hours at the gym and then did a 3.5 mile run on the treadmill. I had a great workout!

Merry Christmas

I can't believe Christmas is already here! Today I got on my trainer and rode about 45 minutes of the Madison training video. I can't wait to get out and ride the course! The time didn't seem to creep along as usual-but I did have the distraction of the video and my ipod.

This month has moved along so fast and shortly my official triathlon training season will begin. I look forward to getting out of my lack of training slump and entering into my consistent training schedule.

Yesterday, I took the day off from working out-actually I overslept and couldn't make it to the gym within the open hours. I had to run to the vet and to target as the snow Shadow ate over the past couple of days didn't agree with her system much-YUCK!

Tuesday-I met Cindy bright and early (well not so early as it took a hour to get to the Perkins due to the snow) to go car shopping. Her Dodge Neon finally died with 181,000 miles on it. We headed to down to Burnsville to hit the Walser dealerships-she had only a couple expectations (inexpensive, reliable, and most importantly can the bike easily fit into the car)-she was thinking like a true triathlete! She ended up buying a Mazda Tribute-her mind was made up by 12 pm! Anyways she got a great car at a great deal!

That night I met up with Corrine and Maureen for a run down at the dome. I haven't run down there in a couple years-it was fun to see that some of the same people were still down there running. We ended up doing about 5 miles (we lost count on how many circles we did).

Monday-another cold day! Run club was canceled again due to the weather. I made my way to the gym and did 3 boring miles on the treadmill and then lifted weights. I'm really getting sick of running on the treadmill!

Later today I will be heading to my parents to celebrate Christmas and then back to work tonight.

Another week has gone flown by-

Today I got my spinner for the first time this year-Its hard to become motivated to get on the spinner (I end up doing a lot of clock watching, complaining about being bored, and of course my sore ass!) Today's workout on the bike was short (but of course long enough!) and consisted of doing spinnerval drills for 30 minutes.

I have become quite fond of the snow this year-which is weird! I have been looking forward for some measurable snow so that I can get out and CC ski. Yesterday, I took Shadow skijoring at the dam. Shadow had a great time-I came back with a few bruises on my knees from being knocked over by my crazy dog! Thank god that nobody else was around! Not only did she knock me down, but while being down she kept pulling making i nearly impossible to get up! Once I got up she started pulling me backwards! Anyways-Shadow burned off some energy and had a great time! She will get the hang of the whole thing-she did last year anyways!

I followed up my workouts with spinning class last night. I don't know that I burned any calories as Craig and Erica passed out oreos throughout the whole class! After a while we were measuring calories burned and number of oreo we could consume-doesn't that defeat the purpose?


Thursday was a off day-not by choice! I started having issues resembling my kidney issues a couple of years ago. I am pretty sure that my kidney stones are back again-which absolutely SUCKS!

Wednesday, I did a 4.10 mile run on the treadmill. I hate the treadmill but it was too darn cold to run outside! I did some speed work and hills to pass the time. Overall I had a pretty good workout.

Tuesday I attended spinning class-I wasn't feeling great so I ended up leaving a few minutes early.

Monday-Run club was canceled due to the cold weather.

Another interesting has come and gone.

Yesterday, I got my ass kicked and I liked it! Yesterday, I attended a workout provided by P2 training. I have a friend that has been receiving coaching by P2 and had suggested that I look into it. I have felt the need for motivation and consistency in my training since the Ironman. In looking at my training over the past few months the only consistent thing I noticed was the lack of training.

I loved the workout yesterday! We did a workout running through the skyways and up the stairways-it was a killer! I haven't been sore from a workout in a long time! Anyways I hope to continue my training with P2 starting in January as the coaching is done for the year.

Today run club is canceled due to the cold weather-I will probably still make my way to the club to run on the treadmill and lift weights.


Saturday's run was fantastic-great people and great weather! We ran the Coon Creek trail which was beautiful! The snow made the trees and creek so pretty! We ended up running a little over 5 miles.

Friday, I attended the 90 minute spin class.

Thursday-off day

Monday & Wednesday-run club

I can't believe it's December.....well I guess I can based off the weather report. Snow and more snow....that is what the weather report called for. Now that the cold weather is here, I'm kind of excited for the snow! I am looking forward to skijoring with Shadow once we get a little more snow. There is nothing more funny than watching Shadow go nuts and run in all directions! I probably look pretty funny too-being I'm mostly out of control due to Shadow's zigzagging trying to figure out what direction to go.

My workouts for the week-I can't believe that another week has gone by already! Monday and Wednesday I had run club. I haven't gotten used to the cold weather running yet which has contributed to my lack of enthusiasm regarding running. With not wanting to freeze my butt off, I did force myself to do a couple of miles on the treadmill Tuesday and Thursday-which was short lived due to the extreme boredom! I attended spinning on Wednesday morning, Thursday, and Friday. I also lifted weights and did ab's on Tuesday and Thursday.

So Cindy and I had quite the experience on Thursday at the St. Louis Park club! I had gotten to the club early that day-around 4 ish. I ran a bit on the treadmill and then intended on lifting weights and then going to spinning. I was getting so frustrated with the men at the club thinking that own the place-one guy got pissed at me because I used the rowing machine but yet he was going between three machines! Then I changed went to the spinning room (@5 pm and class didn't start until 6) got my bike and saved a bike for Cindy. Well this lady came in and took Cindy's bike because we couldn't save bikes-fine. Well Cindy came in about two minutes later and I told her the story and so she took another bike-well this dink of guy came in and started yelling at her because she took his bike-what a mess! To make things worst then a lady yelled at me in the locker room because she wanted to use the hairdryer that I was using-even though there were a million other ones around! Either way I don't think that I will be working out at the St. Louis Park club for a while!

I took the last couple of days off from working out. Today I did some cleaning and made Christmas cookies.

Work has been on the slow side lately and I have been canceled a lot-which has been a win/lose situation. I like the fact that I can do other things however I also haven't been motivated to do the things that are important because of the lack of continuity in my schedule.

Holiday season has started and.......

The holiday season has begun and that brings planning the upcoming race season.

Thanksgiving morning I got up early to volunteer down at the Turkey Run 5K. Leann and Corrine picked me up at 5:30 am so that we could be ready to man the registration post by 7:00 am-what a mistake! I have never met such RUDE people! As usual the race people didn't order enough race numbers and shirts for the amount of runners, which sent people into a tizzy! After getting chewed out by the lady who takes her Christmas photo in the shirt and race number every year and the man who doesn't like ink on his hands, I was ready to be done and get a workout in.

While the race went on I did a short run and lifted some weights. Then once I got home, I finished up my run with Shadow-getting in a total of 6 miles in for the day.

I spent the rest of my Thanksgiving over at Jen's house. We had many conversations about politics and played board games-it was a blast!

Friday-I made my way downtown for a little shopping. I didn't find very many good deals, but I did get Owen's Christmas present out of the way. I met up with Liz later that day to watch the Holidazzle and watch some Jazz at the Times. It ended up being a early night as I had to be up early to lead run club on Saturday.


Saturday, Corrine and I ended up running 6.5 miles at the Dam. Thanks Corrine for pushing me along!

Today, I ran 3.5 miles on the treadmill and then got on the bike for a half hour. I finished my workout with lifting weights and doing abdominals

My pre-season training starts this week, which will lead into my training for the Liberty Ironman training. Training for Madison with start after Liberty in June. Oh-one other thing, today the Madison Ironman was televised and Jen, Cindy, and I were on TV multiple times-who knew that us crazy cats would be shown catching bikes!

Rock N Roll San Antonio race report

Shortly I will be heading to the airport to board my plane back to Minnesota. I can't believe this trip has come and gone-why does the time go by so fast? Anyway this trip has been a blast and of course interesting starting with my flight to San Antonio. On the way here I almost missed my connecting flight in Atlanta-I was quite worried that I might being my connection was only 3 minutes and it was sleeting in MPLS. The airline workers stated we would get to Atlanta early and not to worry.....I think they were worried too-being they moved me to first class so that I could be the first one off the plane. We hit a lot of turbulence along the way causing the man behind me to start barfing! But to make things worst, I sat next to a man that talked politics and the stock market the whole way to Atlanta!

Once finally making it to Atlanta, the pilot stated that we hit a bit of congestion so we were going to circle in the air for a while-try 45 minutes! By the time we landed my connecting flight was supposed to have taken off 20 minutes earlier! After sitting on the runway for another 10 minutes or so, we were finally let off the plane, I started sprinting through the airport.


Okay.....I took a few days off before finishing this race report. The trip down to San Antonio was super fun! We spent many hours down on the riverwalk which ran right behind our hotel. The overall weather was good-we did have a few chilly, windy days. We also visited the Alamo-I can't believe all the history!

Marathon day started early with my alarm to be set to go off at 3:45 am-I was up most of the night anyway, which is pretty normal for me before a race. After getting up I quickly got ready and re-checked back into my hotel room (yep they had my reservation messed up). Jen, Corrine, and I headed down to the shuttle at 4:30 am. It was a cold morning-I believe 28 degrees! Once the shuttle got us to the start we huddled around a generator until 7:00 am; along many other runners. We hung out with a group that was from Texas for most of the time.

At about 7:15 we headed to corral #18. There were 1000 people placed in each corral and a total of 32 corrals. While waiting to make it to the start line the rest of our group met up with us. We got a few pictures and then we were on our way to the start line. The course was combined with the half marathoners for a little over ten miles, which made it very crowded! Corrine, Jen R., Jerel, Andy, and I ran the first ten miles together.

The miles seem to peel off pretty quickly even though the course was kind of boring. We stopped and took our picture with a couple of the bands along the way and screamed Ya Vikings at all the Wisconsin people spectating. I got to spend some time in the several porta-potties along the way-stupid stomach issues. Overall my legs felt great and my energy level remained high. Jen, Corrine, and I maintained a good pace throughout and we may even have had negative splits.

I now back in Minnesota trying to get caught up on all the things that I got behind on during my trip. I spent the rest of the week busy with meetings for work and at a public policy conference. I miss San Antonio!

Last night marked another year served at Gillette.....we had our employee recognition dinner. Even in the midst of the horrible financial condition of our country and most businesses Gillette does always put on a formal multi-course dinner for the employees-it is nice to know that I am appreciated for the work that I do, especially after many mandated hours and expectations that are held by the organization.

I haven't had a lot of time to run this week, but I have been trying to squeeze some workouts in between the many tasks that need to be completed. Today, I ran a measly 2.5 miles on the treadmill and then lifted weights. I did try to incorporate some speed and hills into the short run-mostly to fight the boredom caused by treadmill running.

Over the coarse of the day I spent a good amount of time trying to get my hotel and flight stuff all worked out for my trip next week. The hotel was being a pain in the butt about the reservations and they had Corrine's reservation under my name-What a mess! I think that all the problems are worked out (it only took from 9 am-5pm) and some adjustments to my travel plans. I luckily have all next week off so I will be heading to San Antonio a day earlier and staying a day longer. I will at least get a chance to see the city a little bit.

No weather consistency here.......Monday's run was fantastic! It was great to get out and run in 70 degree weather again-even though it was just a little teaser! I ended up getting in 4 miles without hacking up a lung-was it the warm weather or the antibiotics have kicked in?

Tuesday, I started my workout with a short run and then I lifted weights.

Wednesday, I went to spinning class.

My workouts have at a minimum last week as I have been trying to get rid of my cold-to find out it isn't just a cold! Friday, after getting back into town from Mankato I had stopped at my parents house to pick up my Shadow (dog) and my mother was on my case to go into the doctor-because this cold that has lasted a month. In hope to not wait forever, I went to the minute clinic at Target and the NP only saw me for a MINUTE to tell me that I needed to got urgent care for a chest x-ray. I found out that I have pneumonia, a sinus infection, and an ear infection......so just a little more than a cold.

Like I said before my workouts have been kept to a minimum over the past week. Monday I did a pathetic two mile run. Then on Wednesday I did only a three mile run. I intended on doing more, however it was such a busy week with a test on Friday and having to be in Mankato Thursday and Friday-plus meetings at work, etc.

Saturday, I did a 11.1 mile run with Jen, Corrine, Sonja, ad Maureen down at the lakes. The run went pretty well except that I was really congested and hacking for most of it.....sorry guys!

On to a new week hopefully the antibiotics will help with my sickness and I will feel motivated to get back to a consistent workout routine. It is going to be another busy week with Tuesday being election day-GO OBAMA! And on Wednesday, I have my recognition dinner for work, then packing for San Antonio!!!!!

A little bit more consistent

My workouts have been a little bit more consistent over the past week. Although my workouts have been on the easier side the consistency helps bring norm back to my life. My more focused, harder workouts will not start until January, hopefully allowing my body to fully recover from my year of racing and rejuvenate me for my upcoming Ironman training.

Tuesday was my day off from a workout-partly the need to study for my child and adolescent exam and partly my effort to get rid of my dreadful cold.

Wednesday, I ended up doing a five mile run, starting off by myself and then meeting up with run club to finish the run. This is one the last runs from Bunker Hills for the year as the weather is getting too cold and it starting to get dark too soon. Later that night following my run I met up with my friend Cindy to watch her brother's band play at Stasiu's in Minneapolis.

Thursday, I did a short 3.5 mile run on the treadmill (dreadmill) and then lifted weights. I have been trying to get into the routine of lifting weights 2-3 times per week as they are suppose to enhance my triathlon success.....at least that's what I'm going to believe.

Friday, I attended Don's spinning class. I took it easy during the class as I still was hacking up a lung everytime my heartrate got over 150. The spinning is adding a good mix to my workouts.

Saturday was another day off as it was a day to celebrate Owen! Owen turned one and had a BIG party. I was feeling really crappy-my head was ready to explode!

Sunday, Jen and I did a 20 mile run alternating between the treadmill and track-ICKY! We had planned on running down at the lakes but the weather was NASTY! The run was long and hard for me as I was tired from working night before. Plus, my stomach was upset probably from the lack of sleep or maybe the candy bar and bottle of diet coke I consumed prior to leaving work....either way I can pretty much tell you every detail of the bathroom at the Moore Lake Lifetime Fitness.

I have been feeling the need to get back into a consistent workout groove-just not feeling the motivation.

Friday, I had a pretty decent workout with a hour of ab's and then spinning. I had found an ab routine on Runnersworld.com that I thought I would try. I then attended Don's spinning class. It was nice to bike again! I have been missing my long interactions with the Moon Goddess-I hoping my schedule and the weather will cooperate just one more time so we can hit the pavement before getting her set up on the trainer for the winter.

Saturday, my day started early with meeting Jen R. at the Dam for our long run. We ended up running 17.25 miles pain free-well a little achy just from running that long.

Sunday was another rest day-I'm getting good at rest days, the slacker I am!

Monday, I met up with run club for a short 4 mile run. It was nice to run with Jerel as we haven't had much time to chat lately. The run went well except for the lung I hacked up along the way.

luck prevails!

Yesterday, I worked days as I had my monthly Shared Governance Meeting. After the late night on Tuesday (I went to see the movie Flash of Genius-makes you never want to buy a Ford or Crysler) and only getting a couple hours of sleep, I was pretty tired! During my office time, I went over to visit my mom who was volunteering at Gillette with Jackson (my parents pride and joy and therapy dog). I got Jackson all wound up and out of control to the point that he had to go into his kennel and remain there until my mom's volunteer time was up-oops!


After work, I went to run club-unsure what the run would bring (pain or no pain). I ended up doing a little over 3 miles at an easy pace-right under 10 minute miles. It was a great run!!!!!-PAIN-FREE. Knowing that I'm not totally in the clear of my knee pain, I will continue my routine of rolling, stretching, and easy running.

Later that evening, I met up with Liz to play bingo at Champps and I won! Not only one game but two in a ROW!!!!! I walked away with $72 in my pocket!!!!!!


But even more amazing........
Today I went to get my mail and guess what, I won a free pair of running shoes for signing up the Rock N Roll marathon in San Antonio! YAY!!!!!!! What a great day!!!!!

Tonight, I plan to lift weights and bike a little bit.

Happy Day!

After my Saturday run, I felt as though I needed another day off. Roll, roll, stretch, Ibuprofen, roll, roll, roll, stretch, stretch, and some more ibuprofen........this has been routine, well may be not a routine. Recovery from Twin Cities has been longer than expected- after speaking to others that ran through the hours of rain and cold weather on Oct. 5th have stated the same thing. My focus right now is to get my body back to feeling normal especially my right knee so that I can start my 2009 Ironman training healthy.

I did a short run with run club yesterday-slow and steady! I forced myself to find a spot in the rear and STAY there. I ended up getting three slow miles. My knee was a bit sore but nothing compared to the run on Saturday. After I got back to Lifetime, I spent a good amount of time on the foam roller and stretching.

Today, I started up weightlifting again. Weights haven't been a part of my training for about a year, so I was feeling like a fish out of water. I hope to continue with a consistent weight routine throughout my training this year.

Following my workout today, I went to HELL! I had my monthly massage scheduled today with a new therapist as Tracy left my massage place last week. The massage therapist briefly greeted me and brought me back to the room while proceeding to tell me what kind of massage I was going to have-I was like what the heck. I was trying to tell her that I wanted to focus on my legs, especially my IT bands (I don't think she had a clue what an IT band was!). Lydia started my massage off by scrubbing my feet with a scorching HOT towel then moving to my neck. She started twisting my head in all different directions-Seriously, I'm surprised I'm not paralyzed! Lydia noticed that I had my eyes open so she took a dry cold washcloth and threw it over my eyes. Then... she moved from arm to arm to back like a speed racer! Then my back, legs, neck, meanwhile with pressure so deep that it was causing me to loose my breath each time she went over my back! Next to my feet, she spent the next five minutes or so cracking my toes-Seriously!!!!! Then onto my legs..... well a brief swoosh over my hamstrings and IT bands (she spent more time cracking my toes than on those areas!). Lydia then proceeded to inflict severe pain by practically body slamming my calves causing my feet to cramp up and my opposite leg bounce off the table-my pain rating was 50 using a 1-10 scale. As the massage continued, the lack of consistency continued as well, moving from back to feet, to some more toe cracking, some more calve work, to my arm, then my neck, pulling my arms out of socket, then legs...and of course pulling legs out socket as well. Finally, Lydia stated she was finished with the massage, I was like THANK GOD!!!!! After Lydia left the room, I made my way off the table to get dressed, barely able to stand let alone walk. Tonight, I will be taking it easy, alternating between icing and rolling out the knots in my calves created by my massage by Lydia. I wouldn't consider myself a wimp and feel that I have a pretty high pain threshold but man this massage sucked! I MISS TRACY!!!!!!!

No avoiding the rain here.....

Over the course of the week my training has been minimal! As my last posting stated I did get in the pool and did 30 minutes of running, kicking and swimming. My legs did remain stiff and sore, which made down stairs a huge painful task. The stiffness hasn't been my only challenge of the week, I have been fighting my usual fall cold. A cough that leaves me either hacking up a lung or ready to PUKE!

Wednesday was my first day of attempt at road running with run club. Although, I didn't make it past 3 miles, the run loosened up my legs which relieved the stiffness and soreness. Except...... my knee! Well I guess it doesn't bother me when performing my normal daily activities, but man it kicked right in during todays long run. My knee really was causing me a lot of pain-its definitely IT Band stuff as the pain was moving up the IT Band. Jen and I met at the St. Louis Park Lifetime with the goal doing a 17 mile run-we ended up doing 12 instead.

Now going back to the title of this blog posting, there was no escaping the rain today during the run. As Jen and I were making our way around Lake Harriet the clouds moved in and the wind picked up-then RAIN (I had enough!!!!!). Okay I think there was only ONE cloud but it hit us! Thank god it didn't last too long and the temps didn't drop. Todays run was hard maybe I need some more recovery time.

The day after.....

Monday, the day after the race. I woke after sleeping for almost 13 hours-whoa I must have been tired! I hung around in bed and PJ's for quite awhile as I knew the first few steps were going to be very painful! Once I finally got the courage to face the pain I got up and hobbled down the stairs which I think took probably 10 minutes. My body was more stiff and sore after this marathon than most-maybe from the cold?

I went and got a massage with the hopes that stiffness would go away-not so much! My normal massage therapist (Traci) had left last week, so I had to go a with new person (katie). Katie didn't help my stiffness!

Later, Monday evening I headed to Lifetime to run in the pool. My legs and body did lossen up a bit with the pool running.

I hope to be back running with run club on Wednesday.

What did today's marathon bring? Lots and lots of rain-some thunder and wind! This was the first time I had run a marathon in the rain which made it hard to decide on running apparel. I must have put on and taken off my jacket 5 times before deciding o go without it entirely.

The day started early as I met Jen this morning to caravan down to the finish at 4:45 am, so that we could catch the shuttle to the start. We hung out in the metrodome with other runners from Lifetime prior to starting the race.

Now my race report......

I wasn't sure how the marathon would go with the Ironman only a month ago and I have been fighting a cold over the past couple of days. I started off running with my friends Sarah and Cindy along with others from the Plymouth Lifetime running group then lost them only a couple miles into the run and ended up running by myself. My parents were stationed at their usual spot by the Sculpture Gardens. I only saw for a brief second but it was well worth it! The rain started shortly after the start of the race and continued throughout most of it, leaving the streets filled with water-it was impossible not run through them. My shoes filled with water which felt like I was running on sponges. I had thrown my extra shirt and gloves early in the race which wasn't smart as the wind picked and I was COLD!

I broke the marathon up into segments, similar to when I ran the marathon during the Ironman. My hope was that the miles would peel off as fast and easy as they did during the Ironman when using this strategy-it sort of worked! The first nine miles were smooth and easy. My knee started to act up the second half making every step hard and every mile LONG!

It was fun to see some familiar faces along the route-both other runners and spectators!

Yesterdays, Kristen Armstrong gave some of her race strategies and there is one that I used-Dedicated Miles.

My dedicated miles:

1. Myself- Dedication comes from within.
2. Mom
3. Dad
4. Jen Rehling
5. Michelle-My sister and a mommy of my nephew Owen.
6. Matt-My brother-in-law and daddy to Owen.
7. Joel Jr-My brother
8. Amy-my new sister-in-law
9. Missy wilcox
10. Austin Wilcox
11. Cindy C.
12. Corrine
13. Jerel
14. Stefanie
15. Jen J-
16. Liz
17. Maureen
18. Erica
19. Sarah
20. My patients/Gillette
21. Mary Alice/Art
22. Shadow (My dog)
23. Joey (my cat)
24. Chloe (my cat)
25 +.2 Owen

Tomorrow I will be running marathon #20 and my third this year alone. Today's event started early as I hosted the third annual "Coffee and Caravan" starting at 6:30 am. After eating the bagels that Corrine brought, we headed down to the TC family events. The events are super fun to watch-but more funny was my friend Corrine and her comedic comments! Following the TC family events we made our way to the expo. I had a small quandary when I check my chips from my race packets (notice multiples).
Earlier this year I had signed up for both the ten mile and the full marathon with the thought that maybe my recovery from the Ironman would have been longer than it has been, but I still wanted to participate in the TC events (I can't pass on them because they are my favorite!). Apparently, they were worried that I was going to give someone else one of my race numbers and chips. I got the problem solved and turned in my chip/race number for the 10 mile race into the official-hopefully I made a good choice.

The expo is always a good time! Lots of garb, lots of "good" deals, and lots of unnecessary spending-I bought the poster, running skirt, and the Madison bike course training video (I didn't do too bad). Along with the shopping, they also have speakers at the expo-I saw Kristen Armstrong speak which was very inspirational and gave perspective on why running is so important to those do it.


What will Twin Cities Marathon bring tomorrow? I don't know! I can't predict what tomorrow will bring, but I know through determination, strength, and will power I will finish marathon number 20.

Another day closer to marathon #20! Twin Cities is only a couple days away and my running along with any other physical activity has significantly decreased. Today, I met with run club for a short 3 mile run at Bunker Hills and dinner to follow. I am excited for the upcoming race, not only because its my favorite race but following the race I can start to get back into the groove of a training schedule. The lack of routine has made me feel unmotivated and unfocused.

Tomorrow, I head to Mankato for class. I don't look forward to the drive down there and its times like this that I wish I had a private jet! I will be back in town on Friday-just in time to get my house in order for Coffee and Caravan.

Chilly Willy!

It's funny how a slight deviation in the weather temps can make such difference! In the spring when the temperature tops out at 60 degree we are excited by the warm weather and cheerfully bring out the summer running apparel. Yesterday's run was in 60 degree weather and it was COLD! Do our bodies really change that much over the summer?

Yesterday, I did a 5.2 mile run with Paul, Jerel, and Kathy from run club-then later meeting up with Sonja. The run went well, except that stupid knee thing that started on Saturday-maybe I do need to see Traci one more time before the marathon and before she leaves Massage Envy:(

Today will be a day off as TC marathon is quickly approaching.

I can't believe we are entering into fall, where the did the summer go? I love fall as it is my favorite season and it allows for me to run through the leaves that line the paths or streets-so fun! However I get a little sad when we reach this time of the year as the season is so short and there isn't much time to prepare for the cold weather. I like winter, its just the thought of getting there and the negative things that come with it like the lack of sunlight, being chilled all the time, and driving in terrible road conditions. Once it comes, I look forward to the first snow fall, especially to take my wild dingo out skjoring-She is crazy and often are off path, but she loves it!

Now onto my training over the past week. I have kept my running up but not much of anything else. I am missing the routine of having a training schedule to follow-I keep telling myself that this break is good for me and it will hopefully prevent myself from becoming burnt out during the next year of training.

Monday, I did a 4.4 mile run with Jerel and Kathy. As we ran I gave instruction on race strategy, running hills, and the importance of tempo running when training for longer events. I led Kathy through a track workout, focusing on maintaining race speed and gaining a feeling of goal race pace for her upcoming 10 mile race at Twin Cities. The workout went well and trying not to overwhelm Kathy, Jerel and I would switch off running laps around the track with her.

Tuesday, It was raining so Corrine and I headed to the Moore Lake Lifetime to get a run in around the track. While running around the track we met a man that had done 4 Ironmans and was heading to Cozumel for his 5th. We had a long discussion about race strategy and Ironman stuff, which took my mind off the monotonous circle running. We ended up getting in about 4.5 miles, maybe even further as the man was running a pretty good pace.

Wednesday, I ran with run club at Bunker Hills. I was feeling tired and very unmotivated or maybe just crabby that day. Once I started the run, I just wanted it to be over which is not really like me! Every step was a forced step! Maybe I just needed to run alone, I don't know, but the run was not very enjoyable! I ended up getting 5.1 miles.

I ended up taking Thursday and Friday off from training this week, which gave me time to focus on preparing my presentation on Nursing Engagement in Public Policy. I am not a public speaker so this whole speaking thing was stressing me out!

Saturday, Jen and I did a 13.55 mile run down at the lakes and Minnehaha. I love this run! My 4th toe on my right foot was giving me some isssue the first half of the run-this has been going on since the Ironman. The toe thing cleared up the second half, however me knee on that side started to become a little sore-my guess is that I was compensating for my sore toe by altering my gait. I had switched shoes a while back because I was having problems with the Hurricanes holding up and I'm not loving the shoes that I replaced them with. I need to get it figure out though as I have Twin Cities this week and San Antonio marathon in a month. Along the course I did run into Tracy, Joe, and Kai (my brother-in-law sister and her family-if that makes sense). Kai was intrigued by my running shoes-I guess shoes are one of his favorites things right now.

Today is the start of another carzy week! My training class is wrapping up since its race week, I have a test in my child and adolescent class, I head to Mankato for class on Thursday and Friday, test in my reporductive class, work on my thesis, get my house in order for the 3rd annual Coffee and Caravan, and then lastly the marathon......AAAAGGGHHHHH!!!! Plus I have to squeeze work in there too! But I will get through it because.........I am an Ironman!

Irongirl Race report

On Sunday I raced the Irongirl Dualthlon.....well sort of technically. I actually competed in the race as my friend Liz. Liz had signed up Irongirl a while back and decided that she would not be doing it, so I competed for her. I wanted to sign up for the event, however I wasn't sure how feel after the Ironman and the event filled quickly.

I felt a little weird competing as someone else-I actually haven't ever done it before!

The race was a 2 mile run, 22 mile bike, and 2 mile run. I started the run at a quick pace and the wet air made it sort of hard to breath. I settled into the quick pace and my breathing became easier about a mile into the run. My first run split was a 15.22 (a 7:42 pace/mile pace).

The bike was difficult because there were so many people out on the course the bike lane was very narrow. It was hard to find a consistent cadence or to use the downhills for the next uphill causing you to hammer the entire uphill. The other issue I had is that I hadn't been on my TT bike since the Ironman and with having the bike packed and shipped, then rebuilt, my bike fit was off causing my knees to hit the dropbars during the ride. I still maintained 19.4 mph-I would have liked to have been over 20.

After bike portion, my legs were a little tight on the run-more so than usual (it was probably the bike set up). My second run split was pretty close to my first run split. I was pretty happy with my run splits.

During the bike portion, I spotted Jen walking with her bike-she flatted. I felt so bad for her! I kept yelling for bike support to help her get the tire changed, which didn't happen. Jen hit a bump on the road and it immediately popped her tire-bummer!

It was fun seeing all the people that I know down at the race that day! Overall, I was pretty happy with my time and so was Liz (the person I raced under).

Check out the photo of Heidi and me-it's super funny!

It's been a while since my last blog!

Over the past week I have maintained my running-well at least a little bit, getting in I think a total of 20 miles. Today's run was about 7.5 miles down at the lakes-EASY!!!! I haven't run down at the lakes in quite a while-it was a much needed change from running at the Dam. I did end up running into Terri (my cousin) down there-she is training for Chicago.

After my run, Jen and I went down to cheer Cindy on at a cheer zone for Breast Cancer 3 Day walk-I brought her a goodie bag with Ben Gay patches, Aquaphor, and pain cream (the other walkers were quite jealous!)

On Tuesday (or one day this last week) I did manage to get in a short 12 mile bike ride with Erica-on my road bike as I still haven't changed out my race wheels on my tri bike since the Ironman. I really need to get my road bike worked on! I still have the bike set up as a tri bike in a pretty archaic tri bike set up and the positioning is very uncomfortable!


As with the previous post I am still having a hard time recovering/tapering (whatever you want to call it) from the Ironman, which is maybe a good sign, in a way. I am eager to start my Ironman Madison training! This coming up week Jen, Cindy, and I are going to be sitting down to put together our training plans.

Tomorrow, Jen and I are racing the Irongirl Duathon-welll sssshhhhh......I'm racing under a different name and age group. I didn't registered because I wasn't sure how I would feel after the Ironman, but I feel great and I got a race number.

Oh-one other thing....... my finish clip for the Ironman





"I AM A IRONMAN!"

somecallmeamachineotherssaycamel

The clock is ticking.......now that I signed up for another Ironman!

What was I thinking? Today, I attended spinning class-the first time since I think April. I thought that it would be fun to go back-I was reminded quickly why I was so happy to get out on the roads last spring. We had a different instructor, one that I haven't met before leading the class; a nice guy, however was quite odd! The class seemed to drag on forever! The worst part about this situation is that it was such a great day to ride outside!

The plan is to do one last long run and then start to taper for Twin Cities this week.

In Limbo

What to do!!! Now that my Ironman is done, I have been trying to take things easy-not an easy task for me! My next race is Twin Cities Marathon, which only 23 days away-so basically my marathon training is just left to a taper.

I still haven't come down from the excitement of the Ironman's over the past couple of weeks. I want to start my training for Madison, however I need to give my body a break from the intense training.

Over the next couple of weeks, I hope to meet with Jen and Cindy to discuss our training plan for the next year.

Yesterday, I did a short run with Run Club. I think the run was around 3 miles-I forgot my garmin.

Well I am officially registered for Ironman Madison. I look forward to my upcoming training. I can't believe the differences between the Ironman races! Madison was so intense-the sign up, clothing, rooms, etc.....I think most triathletes must have type A personalities!

Right now I am focusing my training and energy towards Twin Cities Marathon and San Antonio Rock and Roll. I have taken a few days off-I haven't ran since Saturday morning when I did about 9 miles. I have been so wrapped up in all the things that I need to get caught up in-school, work, housework, etc.

Yesterday Jen, Cindy and I volunteered at the Madison Ironman! We worked at bike handlers grabbing the bike from the athletes. We had a blast! I only had one pro throw his bike at me, which a caused a small battle wound. Most athletes were so appreciative as I was when someone was there to help.

Currently, we are waiting in line to register for the 2009 Madison Ironman. We got up at 2:30 am, quickly got ready and to the registration site by 3:30 am. I know we are crazy-crazy for the sport of triathlon!

I got my M-DOT

Last night I went to get my M-DOT! Jen came to with to take pictures! I now have it to show off at Madison!

I made it home

I made it home afer a long trip! Recovery seems to be going well. I ran 3 miles on Wednesday-I was eager too! I know that I am crazy. Today, I plan to head out for another short run just to keep loose and feel that I'm doing something productive. Tonight is the big night! I'm getting my tag! Tomorrow we leave for Madison!!!!!!! I can't wait!!!!!!
Check out the video that Jen sent to me!

The Day Finally Came!

Saturday was the day that I had to drop off my gear to the transition area. We got down to the area where I was greeted by a volunteer who then gave me the grand tour of the transition area. First, we stopped at the bike rack and I hung my bike on my space that was stickered with my name and bib number. I lucked out! A prime spot on the bike racks-on the end and close to the bike out and in! Then we headed to the bag area. The bags were placed on the ground in numerical order-I was towards the back closest to the changing tents. Finally, we took a tour of the changing tent. The changing tent was a tent with a bunch of chairs and a couple of tables for gatorade and bananas. As we left the changing tents I was guided out of the transition area was not to return to my things until race day.

Race day!

The day finally came! After months of the training, I couldn't believe it was here! I stayed in a separate room that night before hoping that I could get some sleep-I don't know what I was thinking! I hadn't slept much for the week prior to the race because of my nervousness and the night before wasn't any different. My alarm went off at 3:30 am and I got dressed and headed back to my parents room so my dad could drive me to the transition area.

We got to the transition area early and ended up waiting for about 15 minutes along with all the other early birds. After finally letting us into the transition area at 5:00 am I quickly got my bike and filled the tires, water bottles, and bento box. Then I walked quickly to the swim start to get a good spot in line where we sat and waited until 7:00 am. I sat next to a man from Roseville, MN!

6:50 the pros started in the water. They swam past us upstream so we got to see them for a brief moment. We were next! There was a time trial start, so each swimmer started about 1.5 seconds apart. We swam against the current for about a mile. The was extremely warm-84.5 degrees! As I got closer to the far end of the island, the current got stronger and I didn't feel like I was going anywhere. As we rounded the corner of the island, my right should started to act up. The course then led us out into the center of the river before we turned to go downstream. I didn't find that going downstream was a ton easier as I had a harder time keeping my legs up and I was being pushed towards the shore or side of the river. I found the swim difficult. I started counting buoys and repeated in my head the phrase with every stroke "long and Strong." When I finally made it to the finish a volunteer pulls you up onto the stairs to help you in. For a swim that I felt took forever, my time wasn't terrible for a non wetsuit legal race-1:22. Coming out of the swim was awesome and there were a ton of people cheering you on!

I ran to the transition area, grabbed my bag and a volunteer followed me into the tent to help me change. She helped get me out of my wet clothes and handed me my new dry bike clothes, got me gatorade so I could take my electrolytes and a bag of luna moons. As I was taking my electrolytes I realized that I forgot to pack my electrolyte tabs on my bike! Crap! As I left the tent there was another volunteer that sprayed sunscreen on me.

I got my bike and headed out on the course. The bike course was out Hwy 42 to an out and back section and then two loops through the town of La Grange. About two miles into the ride a lady past by and asked if I was from the Midwest-she noticed my water bottles that said Gear West. That lady was from Minnesota too and trained with Gear West.

As people passed me, I realized that I forgot to wear my race number! When the officials passed I would get really low in my aerobars so they couldn't tell that I wasn't wearing it-it worked as I didn't get kicked off the course or DQ'd.

I had my plan in place for the bike-take the first half easy then if I felt good up the speed. I tried to maintain a speed between 16-18 mph on the way out. The course was pretty hilly until we got to La Grange. Some of the climbs were monsterous, however I relaxed and took each climb easy-focusing on keeping a steady cadence. The down hills were just as big as the up hill meaning people were flying down the narrow roads going probably 50+ mph. The heat really started to pick up and there wasn't much shade on the course. I was having a hard time taking in my solids that I brought, so I relied on the gatorade and carbopro mixture for most of my ride.

At miles 38 and 68 we rode through the town of La Grange where they had a festival going on and tons of people cheering. As I rode through La Grange, I became energized!

After the town of La Grange, there was a area that had a single lane road that was twisty and hilly similar to an area that I did some training rides on in Marine. On the first loop through this area a man crashed in front of me!

As the ride went on the wind really picked up- a head or cross wind for about 70 miles. The downhills became a little scary with the wind gusts.

During the ride I set milestone-first to get to mile 38, then 56, then 68, then 80, then 90-once I got to 90 I knew I had it in the bag! Each 10 miles I tried to remember the tips from my century ride with Jen and Cindy-except when I got to mile 70 I said "I will NOT get a Flat!"

The last 30 miles were great! The hills started to settle out and the wind was at my back. I was 20+ mph on the way back-passing all the people that hammered it in the beginning.

As we approach Louisville, traffic had picked up and I got mad and started yelling at the vehicles on the road! I think that everyone around me thought I was a crazy women-I was maybe a little loopy, but I didn't want to get hit!

Next I came into the transition area, a volunteer grabbed my bike and I head to the bag area and a volunteered helped me get changed. My feet were sore from the biking, but I was feeling good. before heading out on my run I took some electrolytes, a bag of luna moons, and some gatorade.

My plan on the run was to do Galloway 5 and 1's until the half way point and then reassess where I was at. I'm glad that I went in with a plan! I felt rely good on the run portion except for the blisters that I could feel on the bottoms of my feet. Each waterstop, I took a glass of ice that I put in my bra, dumped water on my head, took in either coke or gatorade and some pretzels. The half way point is where I picked up my special needs bag where I had more electrolyte tabs and some clif blocks waiting.

The run was two loops, which was crazy because you ran through the finish area twice. I felt strong on the run and the miles seem to peel away quickly.

The finish was awesome-ELECTRIFYING! There was thousands of people to pull you into the finish! After crossing the finish line-I couldn't wait to get my medal put around my neck!

After the finish we walked over to get my morning clothes bag at the KICC. There was a little mishap-they couldn't find my bag! I got pissed and made them keep checking that they kept saying they didn't have it. Finally, a volunteer found my bag that was in the wrong place-thank god!

After showering, guess what I got my nachos and beer!

Monday, we had the awards banquet. They handed out awards to the pro's, age groupers, and racers that raised money for charities. Then they finished with the official video of Ironman Louisville. As we leaving the awards dinner they gave us a copy of the video but they cut off our wristband that was placed at the beginning of the weekend-it was so final, everything was over. I almost was willing not to get a video just to keep the wristband on.


Tuesday, we got on the road early to head back. The ride was long to Madison. After arriving to Madison we walked around State St. I took pictures of the signs for the weekends Ironman, which brought my excitement. They started setting up course already.

This overall experience was amazing!

We made it to Kentucky

We made it to Kentucky on Thursday. The ride was long and we were ready to get out of the car! I stressed the whole time about my bike flying off my car or breaking in route-I decided that I'm having shipped back and not going to worry about it on the way back!

The Ironman events have taken up most our time over the past few days. The check in process was crazy! You first had to get weight/BMI tested, then you had to go five other booths to get your wrist band, go through all the stuff in your packet, verify name spelling, address, emergency contacts, medical alerts, hotel information, travel information, etc. The whole process took 30 minutes without a line! We then made ourselves into the retail stuff man-you need to bring mega spending money! I bought a couple new outfits, a ironman visor, bag, bottle holder, sunscreen, and of course more CO2 cartridges.

I have ran into some people from Minnesota, but not many (there are countries represented with more people than Minnesotan's)

Yesterday, I attended the open water swim practice in the river. The swim wasn't bad. The water is really warm-83 degrees. Following the swim, I quickly showered and made it back to the Galt House for the mandatory athlete meeting that took about an hour. We then spent the couple hours driving the bike route. I was a little nervous about the bike route as everyone was telling me that the route was nonstop hills-there are some big hill climbs but I think the bike route will be okay (Grandma gears here I come).

After driving the route I brought my bike in for a check up and that should be ready today by 11:00 in time to check it in for the race tomorrow. We ended up waiting line for a long time-as to be expected. We then had the Welcome dinner which was really cool! They had videos, a band, and a great speaker from Ironman.

We finished the night by walking down to the transition area and swim start. I can't believe it-I got a prime spot in the transition area! An end spot near the bike out!

Today, the plan is to relax! I will probably go for a short run just to loosen up. I have to pick up my bike and drop off all my gear.

I am bib #788.

We made it to Bloomington, Illinois

I got up at 3:00am to pack the car and finish up any last minute touches. Okay 3:00 am is when I got my butt out of bed-I didn't sleep a wink last night as thought about my travels to Louisville.

We finally got on the road by 5:00 am. There was little patches of rain and some wind. My eyes were glued to my bike and I kept yelling at my dad to slow down or pass the stupid trucks.

We stopped a few times to fill up and walk the dogs. It took Shadow a little time to settle down in the car-I don't know if it was the two hours of riding on my lap or the benadryl that I gave her.

The car ride down to here was pretty uneventful; lots of construction and a few wrong turns (thanks to mapquest). We pulled in about 2:00 pm. Shortly after arriving I headed out for my run. The weather here is pretty warm and humid. I ended up doing a 4.3 mile run.

We went to Olive Garden for dinner and then walked around taking some pictures.

A trip down memory lane and how I got to this point

St. Croix Triathlon 2001
This was my first triathlon and the first time I rode my Lemond!
Distances were: 1/3 mile swim (9:11), 10 mile bike (40:54), and 4 mile run (50:05); transition times were not separated from swim or bike. I finished 18th-not too shabby for my first tri.

The following couple of years I competed in only a few triathlons but many running races.

Lifetime Fitness Triathlon 2005


The weather was really hot and a lady passed out in front of me on the run, so I stopped and helped her until the ambulance arrived. I had time constraints as I needed to be at the Sedey wedding in Shakopee at 1 pm.

Northwoods Triathlon 2005


We stayed at the Christenson family cabin in Nevis the night before the race. I remember making Matt really mad because I wanted to get to the race early for a good spot in the transition area. The swim was really chilly and the bike wasn't any better. They didn't have enough volunteers at the race so my parents ended up helping out in the transition. Matt and I bet a round of beer in who would come in first-I lost by 28 seconds. Matt placed 3rd in his age group-I didn't place:(

Square Lake Sprint Triathlon 2005



I had competed in this triathlon with co-workers. I don't remember my stats, however I do remember the horrible blisters on my feet and cursing the hills on the bike.


Minneman Triathlon 2006


Amy (my sister in-law) and I did this triathlon together. There was a rain delay for about a hour and they almost made it a duathlon because of the lightning. Amy's dad came out to watch us compete. We didn't stay for the awards but I received a check in the mail for $100.

Minneman Triathlon 2007


This is was when I became a little more serious about triathlon. I had PR at this race.

Chisago Lakes Sprint Triathlon 2007


The race went well up until I fell twice on the run! My elbow was scraped and I had road rash down the side of my leg. I still had a PR from the previous years race.

Gear West Duathlon 2008


This was the second time I had competed in this race-I had a PR. This was first race that had the new bike. The day was cold; 50's at the start. I won a pair of New Balance shoes from Gear West.

Liberty 1/2 Ironman 2008


My first 1/2 Ironman distance race. I finished this race with a time of 5:53. I had horrible blisters-that actually bled through my shoes. The day was extremely windy-windy enough to blow a lady off her bike. The course was hilly.

Lifetime Fitness Triathlon Sprint 2008


A PR and a 6th place finish. I was thrilled to see that I finished 3rd on the bike keeping a pace of 19.8 mph. The day was really windy.


Chisago Lakes 1/2 Ironman Relay


This was my first triathlon relay. We all had awesome split but got 4th place (one place from the metal stand). I ran a 1/2 marathon time of 1:49.55-only about 4 hundredths off my 1/2 marathon PR and I did it without tapering!


I have competed in many more tri's but these were the only pictures that I could find.

Today, I did my last bike ride before heading to Kentucky and I will be going to do my last pool swim tonight. I can't believe we are leaving tomorrow at 5 am. Wish me luck and you can follow me at: ironmanlive.com

Kentucky Here I Come!

Over the past couple of days I have been a mess! ONE LONG PANIC ATTACK! I managed to get through the busy week at work without being mandated-I thought for sure one day but possibly everyday! My last day of work was Thursday night and since then I have had a hard controlling my time. TOO much time on my hands! Friday I was going to meet up with Andrea (another girl that will be competing in her first Ironman in Louisville as well) for a bike and run, but it ended up being way to windy outside. Afraid of crashing my bike a week before the Ironman just to get in another bike ride in the extreme wind conditions I decided wasn't worth it! Instead my workout consisted of a 1400 yard swim and a 4.1 mile run (I tried my new running shoes out).

Last week I had been checking over my run shoes and notice how bad shape they were in, so I made my way down to Run N Fun for a new pair and after a long hard decision I decided to try a different pair of Saucony's-since my last three pairs have only lasted about 100 miles before I was running in the foam. After running in the new shoes and not loving the feel, I decided that I will run in my least worn pair of Hurricanes instead (I'm glad that I tried them before the race, which is not my norm).

Saturday, I skipped my workout!!!! I haven't taken many days off since signing up for the Ironman a year ago, so this was weird for me! I actually had attempted to do my workout and try out my new bike rack that now sits on the top of my car. I got my bike on the car and off I went-first realizing that I forgot my helmet and sunglasses so I turned around and got them. Attempt number 2, I started driving down the road and the wind was super strong again I started to panic that my bike was going to fly off the top of the car, I turned around for the second time, took my bike of my car and hung it back in the garage. After returning home from my second workout attempt, I started to research bike racks and the best, most secure kinds-according to the forums talking about biking/triathlons the rooftop racks were voted to be the most secure and least damaging to the bike.

To contribute to my worries, I started wondering if my bike rides had enough hills and I'm going to die on the swim, etc.... So copied and pasted the elevation map from Louisville next to the Liberty 1/2 Ironman course elevation map to compare and study. I now know that there is a MAJOR HILL at mile around mile 12 and there are four more good climbs similiar in elevation upgrades as the hills on the Liberty course and the last twelve or so miles are down hill.

Sunday, after only getting about 3 hours of sleep because of the constant panicing about my upcoming race and travel I racked my bike up on top of the car and headed out for a ride on the Liberty course. I ended up doing a 12 mile bike ride and a 12 minute run. I felt really strong on the hills and loose on the run, but man I was froze my touche off-when I got back and watched the news I think they had said it was 56 degrees! That just made me think of camp-we used to sing a camp song called La Touche-hee hee.



Today, was another day off-a scheduled one! Guess what, yesterday, my tire light came on in my car again-as I was checking the pressure in my wheels I noticed that my front passanger side wheel had a screw in it-just my luck I thought! Luckily, when I brought my car into the shop the guy brought the screw in and told me that it just got wedged in the groove and that because my tires were new and the screw was short enough it didn't puncture the tire-thank god! Following my run to the Discount Tire, I stopped at my parents house to visit and give Owen some lessons on swimming backstroke and breastroke-watch out he is going to be the next Micheal Phelps! I spent the rest of day on packing and cleaning my house. This evening I met for a send off dinner with Jen R., Cindy, and Jen M. I had a blast as were talking our training, races, flat tires, and of course Ironman Madison 2009. Cindy sent me with a gift of extra tubes, CO2 cartridges, sunscreen, some lavender bath soaps, and nutrition stuff. Jen sent me with a couple of signs she made for me.

I can't wait only one more day before we hit the road!!!!!

Ironman Louisville is only 10 days away! I can't believe how fast this past year has gone by.

I have started to taper over the past week with only a slight decrease in training time-11 hours of training time for the week.

After watching some you tube videos on the Louisville course, my nerves skyrocketed!

Monday, I did a 21.5 mile bike ride on the Liberty 1/2 Ironman course-I want to be as comfortable as possible with large hill climbs and I hope that riding this route will help. Following my ride I met with run club for a 5.5 mile run.

Tuesday, I finally made my way to Run N Fun to get a new pair of much needed running shoes. My workout for Tuesday consisted of a 2200 yard swim focusing on maintaining good form.

Wednesday, I did a run at the Dam with Sarah from run club. She is training to run her second marathon. We ended up doing 7 mile run. Some sad news though-I had to bring Shadow into the vet Wednesday morning because she hurt her paw during Tuesday's walk. She had some severe swelling in one of her toes (either a bad sprain or possible fracture:() She got a shot of cortizone/pencillin and was put on pain killers for a week. She seemed to be doing a lot better by evening-but anyone that has met this hyper pooch would know that she has a hard time taking a rest (I guess we have something in common).

Today, I got caught in the rain! I went out to bike the hills again on the Liberty Tri course again. I ended up getting in 11.5 miles and a lot of hill climbs. It was super windy today too-22 mph wind gusts. I fought the cross wind for the enitire ride and it was even a little scary at times as staying upright was difficult. I feel that these rides are good practice as I need to be prepared for all weather conditions because who knows what raceday will bring. I felt great on the hills climbs today. During the ride, I was putting together my strategy for the ride portion of the Ironman-if I stick to the plan I know that I will feel great on the ride.

Tonight is my last night of work until Sept. 8. By the time I return to work I will be an Ironman and signed up for my second one.

I can't believe that I registered for Ironman Louisville almost one year ago! Only a couple more weeks until raceday!

Friday, I did a 14.4 mile run. The run was hard and I did have some stomach issues the first 6 miles of the run. I ended up doing Galloway 5 and 1's for about 3 miles of the run. The last eight miles were fabulous! I finished up my run with a cooldown of 600 yards in the pool.

Saturday, I did a 13.85 bike ride starting from Baker's Park. I felt that I needed to get another ride in that contained some larger hill climbs.

Today, After watching Jen and Cindy kick some butt at the St. Paul Triathlon, I headed to the pool. I did a 2200 yard swim. I felt really strong in the water!

I start to taper next week-I can't believe it!

Wednesday's workout was another confidence booster! I did a 4000 yard swim; a distance slightly longer than what I will be swimming during the Ironman. From reading blogs entries and websites comments, my pool swim should be more difficult than than the swim raceday-I will have the current with me during the ironman for the majority of the swim. Just knowing that I can get through the distance is the confidence booster.

When swimming competitively back in the day a bump week workout consisted of 4000 yards but then I would be done with my workout for the day. For the past couple of weeks I will have done a swim workout of between 3500 and 4000 yards plus another 1+ of running or biking.

I finished up my workout yesterday with a 5.26 mile run at the Dam.

Today, I started my day off with a 50 mile ride starting in White Bear and headed out to the Stillwater/ Marine area. I wanted to get one last good hill ride before the Ironman. I did good climbing today during this ride-I just hope its enough for the hilly Louisville course. I am amazed by the ease of doing 50 miles has become since the beginning of this training.

I finished my workout today with a 3 mile run with Shadow. Shadow was really happy to get out and run-the last time she went running with me Shadow torn one of her pads on the left front paw.

Rest Day NOT.....For those who know me well, know that I can't take a rest day very well. Yesterday was suppose to be a rest day, however I met up with Run Club and went for a easy 5.6 mile run. It was nice to get out an run in 70 degree weather again!

Today, I went for a 14.55 mile bike ride around Blaine. The bike ride consisted of some surges followed by an easy recovery.

Taper starts next week! Will I be able to taper well? You know I can't sit still!

Friday was Olympic day! Go USA!

Friday, I did a 27.2 mile bike ride through Elm Creek Park Reserve-27 miles of continuous hills! I missed my swim workout-I just ran out of time!

Saturday, I started my day off by spectating the Turtleman Triathlon-Cindy and Jen were competing. At about 2:00, Jen R., Cindy, and I headed out for my last Century in my Louisville Ironman training. The plan was to ride up to the cabin following the MS 150 bike route. About 10 miles, we did make a wrong turn bringing us off course about 2 miles-Who knew that Hwy 23 crosses 35 twice in the Lino Lakes area-Jen did! We came up with a game that every 10 miles we would throw a tip out to keep us going strong-It was time for our first tip from Jen "Keep your knees in while biking" After getting back on course and as we were crossing 35 the right way Jen's water bottles popped off her bike causing her to get off her bike and chase them down. Tip #2 from Jen "stay steady on the bike." Our first official stop was in Forest Lake where we refilled water bottles and I made a call to my mom to let her know where we were and that we started our ride about two hours late (she was waiting for us at the cabin). Tip #3 from Cindy "keeping you feet flat and pretend your scraping mud off the bottom of your shoe with each revolution." In Forest Lake we got on the Hard Rock Trail and headed to North Branch. Our second stop was in Stacy to stretch our legs and eat some food. Along the trail there was a group of wild turkeys cheering us on to keep going (at least that is what I going to believe their squawking was about). Tip #4 from Jen "Stretch your back and neck out by doing exercises." The trail ended in North Branch so we got on Hwy 61 north. Our next stop was in Rush city to refill water bottles, use the restroom, and of course take a couple pictures. The wind had really started to pick up and as were entering into Harris-Guess what, I got a flat tire (a small tack about 1/2 centimeter long got stuck in my tire-thorns from a rose stem are longer then the tack)! Tip # 5 from me "How to change a tire on the side of the road." Jen timed my tire change-it only took me 7 minutes (I'm becoming a pro! I think this is flat number 8 since the beginning of July). We took a quick picture and got back on the road. It was then time for tip #6 from Cindy "Stay positive." Tip #7 from Jen "Don't fall off your bike." We made our next turn onto cty 14-staying on 14 for about two miles and then making our last before Hinkley onto cty 15 in which we took into Hinkley just behind the casino. While biking on 15 I got a little loopy and started mooing at the cows in the field-it was quite funny; they all looked and some baby cows started running. As we rounded the corner behind the casino we took a quick break to eat a little food and give another tip from Cindy "Keep pedaling." We got back bikes and made our last turn prior to the cabin. The turn onto 48 was bitter sweet-great to know that we were on our home stretch but the head wind was really strong and this was the hilliest part of the route. The hills felt like mountains and the wind gusts seemed stronger. As we approached Cloverdale it was starting to get dark. Finally we made our last turn into the cabin and I made a call to my mom to come pick us up-perfect timing it now was dark. As we celebrated finishing our ride, the workers at the resort couldn't believe that we biked from Blaine. I came up with our last tip of the ride "be proud of your accomplishment." Total mileage was 94 miles-ride time 5:57.

Today, I was a little sore from the busy day yesterday. I ended up doing 5.54 mile run and a 2000 yard swim. I worked on balance in the water doing a lot of stroke drills and kicking. My legs felt like tree trunks on the run and lead pipes on the swim. Following the swim, my legs felt 100% better!

Today I had a fantastic workout! I started with a 6.2 mile run at Elm Creek Park Reserve. I did a steady run for almost 6 miles and then followed up with some hill repeats at the end. It was a great hill workout as the steady run was through the park reserve with continuous rolling hills.

Following my run, I did a 3700 yard swim workout. I felt fantastic in the water! My stroke was on along with my balance in the water. I did start having some issues with cramping in my legs during the last 750 yards of the swim workout.

Monday's run was fabulous! I did an easy 4 mile run with run club. We did some work on running cadence and then some chit chatting about volunteering at Madison and Saturday's century ride.

Tuesday, I had a terrible swim! My balance was off in the water making it hard to keep a smooth efficient stroke. I only ended up doing 1500 yards as I didn't want to keep swimming with a crappy stroke! I will re-do this key workout this week!

Today, I finally got on my bike for a ride after the storms came through. I only ended up riding 15 miles. On the way out I really worked on keeping my candence high to really hammer the first part-averaging 19-21 mph. On the way back I worked on some bike handling while down in the aerobars and keeping steady revolutions while staying between 15-16 mph.

After the ride, I met up with run club for a 5.2 mile run. It was a small group-only Paul, Sarah, Kathy, and myself. It was a fun run through the woods by the river at the Dam.

Since my last post, my training has been going pretty well-at least since I got some sleep and a few days off of work.

Thursday, I did a 2000 yard swim-some sprinting and some easy does it pace swimming. I focused a lot of my swom on feeling the water and keeping good form. I tend to spin my wheels and have terrible form when sprinting. The swim went pretty well. I skipped the optional bike ride.

Friday; another big day! I completed my second full century ride! 100.17 miles! I did the ride on the Willard Munger trail riding up past Atkinson (About 5 miles South of Carlton). There was a head wind for about 15 miles on the way out, but because the wind was at an angle I didn't get the advantage of the wind being with me on the way back like I had hoped. The ride went really well except for getting stung by a bee. I felt that I could easily ride another 12 miles following the ride. My friend Erica joined me on this ride and did a fabulous job! Being I had to get back to the cities I didn't end up getting my run in that day.

Saturday, I met with run club for a run. Jen and I did a 9 mile run. I then finished up my long run for a total of 11.66 miles.

Sunday, to finish the week of workouts I did a 3500 yard swim. The focus was distance. Again, I really focused on keeping good form throughout the swim, especially as my muscles started to fatigue. Overall the swim went pretty well.

I had a pretty good week of workouts especially with the lack of sleep from mandated shifts, hot weather, and the increased amount of workouts. I can't believe that its already August! The race is only a few weeks away-man where has the time gone?

Guess what, I signed up to volunteer at Ironman Madison-I could be signing up for a second ironman-but I'll let you know.

Today, I will be doing a run with Run Club.