tag:blogger.com,1999:blog-72886048505251146402024-03-12T22:19:06.697-07:00Seeley GutierrezAnonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-7288604850525114640.post-47003006499002751212014-03-31T10:33:00.000-07:002014-03-31T10:33:08.769-07:00'Twas the Morning of Red Hills<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdqEucVoVWv3lF8C-Cg0P8tGSx87oQ1XhR0Q_vvWz-1aiMzrhrG13W3s7Pgi-jzbOZbt2gendv0tKPyL34VJuFfB4zefnJNuKADsv7M5hfJ35sLYkVdSG1vE-qPnHgz6R_9pUT9pfZKQ8/s1600/2014redhills.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdqEucVoVWv3lF8C-Cg0P8tGSx87oQ1XhR0Q_vvWz-1aiMzrhrG13W3s7Pgi-jzbOZbt2gendv0tKPyL34VJuFfB4zefnJNuKADsv7M5hfJ35sLYkVdSG1vE-qPnHgz6R_9pUT9pfZKQ8/s1600/2014redhills.jpg" height="320" width="315" /></a></div>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<span style="font-family: Georgia, Times New Roman, serif;">Red Hills Triathlon, one of the toughest sprint distance races in Florida, is coming up this weekend. Here's a little ditty to get you excited for the race, if you aren't already.</span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<div align="center" class="MsoNoSpacing" style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;">‘<b>Twas the Morning of Red Hills</b><o:p></o:p></span></div>
<div align="center" class="MsoNoSpacing" style="text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;">(With apologies to
Clement Clarke Moore)<o:p></o:p></span></div>
<div align="center" style="text-align: center;">
<br /></div>
<div style="line-height: 140%;">
<span style="font-size: 11pt; line-height: 140%;"><span style="font-family: Georgia, Times New Roman, serif;">‘Twas the morning of Red Hills, when all through the house, <br />
A triathlete was stirring, amid the snores of her spouse;<o:p></o:p></span></span></div>
<div style="line-height: 140%;">
<span style="font-size: 11pt; line-height: 140%;"><span style="font-family: Georgia, Times New Roman, serif;">The wetsuit was waiting by the front door with care, <br />
Anticipating the swim in the brisk morning air;<o:p></o:p></span></span></div>
<div style="line-height: 140%;">
<span style="font-size: 11pt; line-height: 140%;"><span style="font-family: Georgia, Times New Roman, serif;">Racing flats safely nestled in the trusty transition bag, <br />
To avoid the mischievous dog’s predictable snag;<o:p></o:p></span></span></div>
<div style="line-height: 140%;">
<span style="font-size: 11pt; line-height: 140%;"><span style="font-family: Georgia, Times New Roman, serif;">Faithful bike numbered and ready to race, <br />
First-class tri at home, no need for a bike case;<o:p></o:p></span></span></div>
<div style="line-height: 140%;">
<span style="font-size: 11pt; line-height: 140%;"><span style="font-family: Georgia, Times New Roman, serif;">Aero helmet packed despite aforementioned spouse’s chatter, <br />
It looks goofy but shaves time and guards my gray matter.<o:p></o:p></span></span></div>
<div style="line-height: 140%;">
<span style="font-size: 11pt; line-height: 140%;"><span style="font-family: Georgia, Times New Roman, serif;">Most important of all is the precious head lamp, <br />
To light the way for the elaborate decamp.<o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<span style="font-family: Georgia, Times New Roman, serif;">Get
to the race course while the morning is dark,<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<span style="font-family: Georgia, Times New Roman, serif;">And quickly
in line for the age-revealing body mark;<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: Georgia, Times New Roman, serif;">Mind
your space setting up your transition,<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<span style="font-family: Georgia, Times New Roman, serif;">Competitors
may not possess a neighborly disposition.<o:p></o:p></span></div>
<div style="line-height: 140%;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: 11.0pt; line-height: 140%; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;">Make sure
to thank the </span><span style="font-size: 11pt; line-height: 140%;">volunteers
throughout the course, <br />
And the awesome Kathy McDaris and colleagues from the force<i>.</i><o:p></o:p></span></span></div>
<div style="line-height: 140%;">
<span style="font-size: 11pt; line-height: 140%;"><span style="font-family: Georgia, Times New Roman, serif;">Once the race begins triathletes will fly, <br />
Let’s cross our fingers that the fates do comply;<o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<span style="font-family: Georgia, Times New Roman, serif;">And
keep all racers safe and sound, <br />
Free to exert, compete and astound.<o:p></o:p></span></div>
<br />
<div style="line-height: 140%;">
<span style="font-size: 11pt; line-height: 140%;"><span style="font-family: Georgia, Times New Roman, serif;">Family and friends will catch quite a show at Lake Hall, <br />
This sport is a thrill- come one, come all! </span><o:p></o:p></span></div>
<br />
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Good luck to all competitors! Have fun out there!</div>
<div style="line-height: 140%;">
<span style="font-size: 11pt; line-height: 140%;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-78438356640668622822014-02-24T07:04:00.001-08:002014-02-24T07:05:19.436-08:00A few questions with Jillian Heddaeus<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">Jillian
Heddaeus has quickly become one of Tallahassee's best runners and triathletes. Lately,
Heddaeus has been tearing it up on the local road running circuit. She finished
third overall at last weekend's Red Fox Trot, seventh at the muddy Bradley's
15K, and fifth at the 10 Mile Challenge. Jillian finished 6th in her age group at Ironman 70.3
Panama on February 16<sup>th</sup>, a race she has competed in since its
inception.<o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">Heddaeus
balances a full time career, puts in time as a gymnastics coach, inspires young
athletes to take up running, and somehow finds time to train and race. Until
recently, she served on the Board of Directors for the Gulf Winds Triathlon
Club. Here is a little more about this energetic and humble athlete.<o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">SG:
What sports did you do growing up? How did you get involved with triathlons?<o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">JH: I
was very active as a child and was involved in several sports. My primary
childhood sports were gymnastics and then soccer in high school. <o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgplv1hpW5p234WQ44zuW3x0tZdWzMvb0qirjMQFteRmc-c-VHk7YRAvPLcBHQ5o07vDsNmjlFP3GJ5l7J-NyTduaBrp91kyqSsf_ou0bLQd3hLcE4WyEOwkfbXkpDO2TuPXMF5k1lANU0/s1600/fredjh.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgplv1hpW5p234WQ44zuW3x0tZdWzMvb0qirjMQFteRmc-c-VHk7YRAvPLcBHQ5o07vDsNmjlFP3GJ5l7J-NyTduaBrp91kyqSsf_ou0bLQd3hLcE4WyEOwkfbXkpDO2TuPXMF5k1lANU0/s1600/fredjh.jpg" height="320" width="204" /></a></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">I
started running as my primary form of exercise in 2008 and participating in
local 5k's. I wanted more of a challenge and triathlons seemed like the next
"logical" step. <br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">SG:
What was your first race? <o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">JH: My
first triathlon was in the summer of 2009, part of the Jacksonville race
series. <o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">SG.
What is your favorite race? What races are on your bucket list?<o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">JH:
Ironman 70.3 Panama. I was born and raised in Panama, so I will always be
partial to this one. February 2014 will be the third and final year the race is
held in Panama. Participating in all three years has been a wonderful
experience. I am hoping 70.3 St. Croix is next. <o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">SG: How
do you balance work, training, and social time?<o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">JH: Between
work, coaching gymnastics in the evenings and training, it makes for a long
day. I enjoy each part of what I do every day and try to balance it all
as best as I can. <o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">SG: Who has inspired you or served as a mentor?<o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">JH: My
father, who knows what it takes to be a competitive cyclist. My mother, who
reminds me to have fun with it.<o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<br />
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">SG:
What advice or words of wisdom would you give to a beginner triathlete?<o:p></o:p></span></div>
<br />
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">JH: Have
fun with it!<o:p></o:p></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;"><br /></span></div>
<div style="background: white; margin-bottom: .0001pt; margin: 0in;">
<span style="color: #222222; font-family: "Arial","sans-serif"; font-size: 10.0pt;">Jillian finished 6th in her age group at Ironman Panama 70.3 this past February. </span></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com1tag:blogger.com,1999:blog-7288604850525114640.post-22529934172854232372014-02-01T03:55:00.000-08:002014-02-01T03:55:30.877-08:00Stepping Stones to a Successful 2014<div class="MsoNormal">
<span style="font-family: Georgia, 'Times New Roman', serif;">What are your biggest dreams for the year? Don’t hold back,
don’t think rationally. If life worked out perfectly for the next year, what
would it look like? What would you have, do, see, and feel if you had a fairy
godmother that could make all your dreams come true?</span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Taking the time to write these dreams down makes them real.
You don’t need a fancy journal or your ten year old daughter’s diary. Use your
Training Peaks account, tablet, or closest Post-It note. List as many races,
places, feelings, and experiences as you can. Want to win your age group at Red
Hills? Put it on there, even if you finished at the bottom of it last year.
What puts a smile on your face when you think about it happening? A summer trip
with the family? Write it down. Put down at least a couple of dreams for each
part of your life: family, career, and sport are good places to start. </span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigRP5a-yHe7FzGD163JErzFtpDxdtLGmjCnZOaiEZ-IcVbOr9njIs9Bw6sbfzI5Hf-BRSFQ7DPw_U28l-edCDuDdXv2BYY4U6NlQ659OTXO6WBPfjMc6YCfqJaR3tiXkg6gDt9vzBOAy4/s1600/post+it+notes.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigRP5a-yHe7FzGD163JErzFtpDxdtLGmjCnZOaiEZ-IcVbOr9njIs9Bw6sbfzI5Hf-BRSFQ7DPw_U28l-edCDuDdXv2BYY4U6NlQ659OTXO6WBPfjMc6YCfqJaR3tiXkg6gDt9vzBOAy4/s1600/post+it+notes.jpg" height="138" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It might not be the most organized way to keep track of your goals, but it'll work!</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Obviously, goals and dreams are different entities.
Accomplishing dreams depends on a multitude of factors, many that are outside
of your control. You may have dreams of winning Kona, but if you just started
swimming a couple of years ago, that may not be a realistic goal.</span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Think of goals as stepping stones for your dreams. They give
you something tangible to achieve that is within your control. On another piece
of paper, write down three goals to work towards in three different areas of
your life. Again, these should be a little more realistic than your dreams.</span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Once you’ve identified your goals, think about how you will
set out to achieve them. Don’t overwhelm yourself. Pin down four to five steps
that will set you up for success. If running under 24 minutes at Red Hills is
your goal, perhaps your steps would be achieving specific pace milestones on
the track, getting stronger on the bike, doing hill workouts to prepare you for
the hilly bike and run course, or increasing the amount of running you do off
the bike in training. Specificity is key here.</span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Lastly, why are these goals important to you? Is it a
challenge you want to meet? Do you want to beat a fellow competitor? Maybe it’s
to set a good example for your children. Write these down too. When your
motivation wanes, as it does for everyone, reminding yourself of why these
goals are important to you may give you the push you need to get going. </span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Now that you’ve laid the base deciding how you’re going to
achieve your goals and dreams for the year, think about barriers that may stand
in your way. What obstacles and challenges do you foresee? One challenge to
winning your age group at Red Hills could be lack of confidence in open water
swimming. By acknowledging what could hold you back, you are setting up an
automatic goal. How will you become more confident in open water?</span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">As most of us know, the best part of achieving a goal is the
reward we give ourselves afterwards. What are some treats you can give yourself
when you accomplish your steps and goals? Just like rewarding children for
positive behavior, set up rewards for yourself when you meet a goal. It could
be something as small as going out for frozen yogurt if you complete all your
scheduled workouts for the week. Or a new pair of running shorts after you
finish your first 10K.</span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6c5R8Iax_t0Ou5j0nHWheefHGIIxKwbXLfJ0vxmSqBZNt-aGoJTdma6xY8sQdz_ZXjuZJX6T5Kn3w6kVw5Ya9Xxetn8vlUWXmo_sGmByCf-ubFwRSBfH9GbxlBBdxSRwVLnE83a9EvbY/s1600/1467227_10152210866637318_848493993_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6c5R8Iax_t0Ou5j0nHWheefHGIIxKwbXLfJ0vxmSqBZNt-aGoJTdma6xY8sQdz_ZXjuZJX6T5Kn3w6kVw5Ya9Xxetn8vlUWXmo_sGmByCf-ubFwRSBfH9GbxlBBdxSRwVLnE83a9EvbY/s1600/1467227_10152210866637318_848493993_n.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of my favorite treats!</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Keeping your dreams, goals, stepping stones, and rewards
visible will serve as a constant reminder of what is important to you. Some
people like writing about<a href="" name="_GoBack"></a> them on social media, as it
keeps them accountable to others. Some like to post them on their refrigerator
or bathroom mirror, so they are frequently reminded of what they want to
achieve. Find what works for you and take action. </span></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-42774005392022126782014-01-22T08:13:00.003-08:002014-01-22T08:13:46.820-08:00Reflecting on 2013 can help you plan for 2014<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8cMpf7OY5rk4_oRYolZvbqfyXyiPzKdem3l9Ks4SOyF3r2iC0Vo13Tlrfidn4EnifbP2or-Rc7Itmbnv9RaAuYD3E3BMVAIKWaWApoUhViG3EqQYnLZHpekF_TOPC6bI87LzDQxXPBXM/s1600/goalquote.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8cMpf7OY5rk4_oRYolZvbqfyXyiPzKdem3l9Ks4SOyF3r2iC0Vo13Tlrfidn4EnifbP2or-Rc7Itmbnv9RaAuYD3E3BMVAIKWaWApoUhViG3EqQYnLZHpekF_TOPC6bI87LzDQxXPBXM/s1600/goalquote.jpg" height="172" width="400" /></a></div>
<span style="font-family: Georgia, Times New Roman, serif;">The end of the first month of 2014 is near. How many of you
have kept your New Year’s resolutions? How many of you even remember what they
were? I find it is easy for these dreams and aspirations of better health,
increased fitness, balanced personal life, etc. to fall by the way side.
January is a hard month to make changes. The days are short, the temperatures
are cool; who wants to go to the gym after work when it will be dark when they
leave? And a warm plate of macaroni and cheese is so much more comforting on a
chilly winter’s night than a salad and lean protein.<o:p></o:p></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8LRmOg95WNRF2zsZFxorie03IHvgp2M8JC-w_SdmhUY6OtJ-XlMS9GcYcSlGblxBc3RqSR18HVT5W30CMwvi_Tn8zgwn9HNNxBP1vds25_NkV2Wp9KBZGjeDvWXG0-9z0BWU9q7-lvXI/s1600/baked-macaroni-and-cheese.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, Times New Roman, serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8LRmOg95WNRF2zsZFxorie03IHvgp2M8JC-w_SdmhUY6OtJ-XlMS9GcYcSlGblxBc3RqSR18HVT5W30CMwvi_Tn8zgwn9HNNxBP1vds25_NkV2Wp9KBZGjeDvWXG0-9z0BWU9q7-lvXI/s1600/baked-macaroni-and-cheese.jpg" height="240" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Georgia, Times New Roman, serif;">yes please!</span></td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Still, I am a big believer in setting goals. And the hype
and freshness of a new calendar year provides a good opportunity to take the
time to identify what I want to focus on in the upcoming months. To start this
process, I like to think back about the previous year. What goals got marked as
“achieved” and which ones fell in to the “not quite there” category? It’s okay
to not have met all your goals for the year. If you did achieve all you set out
to accomplish, maybe you didn’t dream big enough?</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Besides just marking “completed” or “not completed” on what you
planned in 2013, think about what brought you happiness, stress,
disappointment, fulfillment, etc. Maybe you didn’t get that marathon PR you
were hoping for, but you made a good friend while training for it. Or maybe you
did get the PR, but you were so stressed about the race, you failed to
acknowledge your accomplishment. Remember, we can learn from both our successes
and disappointments (maybe even more from our disappointments). <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Did anything surprise you during the year, whether in
sports, professionally, or personally? Perhaps the Sunday dinners at your in
laws that you used to dread have become a treasured time to spend with family. Or
maybe those extra running miles you logged didn’t lead to any improvements in
your running times. Write both the positive and negatives down, as both can shape
your plans for 2014.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Lastly, take time to acknowledge what you are grateful for.
Whether it’s the Bubble at Myers Park, which allows us to swim when it’s cold
enough to snow, or the spouse who runs the vacuum while you’re out riding your
bike, be sure to show your appreciation. <o:p></o:p></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBjTAM4bJieakr46TnrZSTwbd7OeiEJxaK4DAsAWQlOVd0YIvswKrrdY-R-yrJbkNkFw4gU5HBEhL35Ah8S8yd4C5TSpkuk37JvSDxu2wiQY-wd8rGENx_k6bmy50WYIP46ZL-Fd2UJrA/s1600/Bubble.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBjTAM4bJieakr46TnrZSTwbd7OeiEJxaK4DAsAWQlOVd0YIvswKrrdY-R-yrJbkNkFw4gU5HBEhL35Ah8S8yd4C5TSpkuk37JvSDxu2wiQY-wd8rGENx_k6bmy50WYIP46ZL-Fd2UJrA/s1600/Bubble.png" height="238" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It may be hard to breathe in here, but at least it lets us swim on cold mornings</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqbKKP91g3cxdWiBUn2THJhpgEJl0-2jqOmX0n3j4GbtYQa5f8vifmDlqh9UkG5FDDT4wETL4lcT8lCCDLx4KJVHp4SJOUYINzrRJFqN7nU4XeunIGe1Qd0IWYBM3fmt3eiAeCBjSzev4/s1600/AJ+Rhodes.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqbKKP91g3cxdWiBUn2THJhpgEJl0-2jqOmX0n3j4GbtYQa5f8vifmDlqh9UkG5FDDT4wETL4lcT8lCCDLx4KJVHp4SJOUYINzrRJFqN7nU4XeunIGe1Qd0IWYBM3fmt3eiAeCBjSzev4/s1600/AJ+Rhodes.jpeg" /></a></div>
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Like many triathletes,
AJ Rhodes is a driven athlete, student, and professional, managing to be
successful in all aspects of his life. The first Tallahassee finisher at this
year’s Tri the Rez, Rhodes finds time for high quality training while working
full time and pursuing his studies at Florida State. How is he able to
coordinate his busy schedule? <o:p></o:p></div>
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“Efficiency and planning” Rhodes states. “Trading volume for
intensity. Every workout has purpose. Just as in a single workout you have a
pattern of work and rest, so it is in a day, week, month, semiannually,
annually, etc. There are times of the year when things are really structured,
and there are times of the year when it's just like ‘go out and do whatever you
feel like.’”<o:p></o:p></div>
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Rhodes believes taking the time to exercise each day makes him a
more productive person. “Getting in my workout helps me to blow off steam and I
am a firm believer that it actually makes me more focused throughout the day”
he states. <o:p></o:p></div>
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Focusing mostly on team sports in high school, Rhodes did not
discover triathlon until college. He
started swimming to keep in shape for surfing. He discovered triathlon after a
friend told him about training for Red Hills exclusively at the Leach Center. “I scored a used bike off a guy in Havana,
signed up for my first tri (Beach Blast Olympic, 2009) and have been hooked
ever since,” Rhodes remembers.<o:p></o:p></div>
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Rhodes counts Red Hills and Six Gap Century as his favorite
races. He’s hoping Augusta 70.3 and Six Gap will one day be held on different
dates, as he’s always wanted to do Augusta, but chooses Six Gap instead. <o:p></o:p></div>
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Due to his full schedule, Rhodes prefers shorter workouts with a
focus on intensity. He’s also noticed that “inserting intensity seems to make
the time go by faster, especially on the bike trainer or treadmill.” He counts
running as his weakness, but feels he thrives in hectic situations. <o:p></o:p></div>
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Rhodes has several words of wisdom for those new to the sport,
among them “don't get overwhelmed by gear; the most important thing is the
engine. Prioritize rest as much as workouts. Figure out why you train and race.
Actually write it down.” <o:p></o:p></div>
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All in all, Rhodes hopes to continue to enjoy training and
racing and not get burned out. “I think everybody should spend time each week
doing something they enjoy and that brings fulfillment, even if it doesn’t come
to anything but that. It could be photography, writing/blogging, cooking,
playing music, reading, woodworking, hiking, web design, etc. That's not to say
that setting goals is not useful or laudable, just that achieving goals is much
more fulfilling if the process is enjoyable. If it is not that, then we need to
step back and reevaluate why we are doing ‘fill in the blank.’” <o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-39107740893686660272013-12-04T11:32:00.001-08:002013-12-04T11:32:51.862-08:00Gift ideas for the multisporter<div class="MsoNormal">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtd0U00XQeG_zZofNlfKAz0VbO34eFeIKn9W_lDbEjhhFFT_Zq3uZxJyBR1NSdKnDbhkp8s-1lZ7xAZcB_3_ZGjIRK1LLR4EzpMYYPQoNxJM-Rt3a75p-VegF2AEXp8o6sQwGFhNIO6lc/s1600/triathlon_sport_athlete_triathlete_letter_to_santa_card-r36f1ec37589a4f05b221dc7985cd8406_xvuak_8byvr_512.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtd0U00XQeG_zZofNlfKAz0VbO34eFeIKn9W_lDbEjhhFFT_Zq3uZxJyBR1NSdKnDbhkp8s-1lZ7xAZcB_3_ZGjIRK1LLR4EzpMYYPQoNxJM-Rt3a75p-VegF2AEXp8o6sQwGFhNIO6lc/s320/triathlon_sport_athlete_triathlete_letter_to_santa_card-r36f1ec37589a4f05b221dc7985cd8406_xvuak_8byvr_512.jpg" width="320" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">If only it were that easy! Unfortunately, there's a little bit of work involved if you want to cross the finish line. Maybe you can put some of these gift ideas on your wish list this holiday season. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">For those cold winter rides, your cyclist will probably appreciate a warm pair of gloves. <a href="http://www.louisgarneau.com/us-en/product/305558/1482216/Men%27s/LG_SHIELD" target="_blank">Louis Garneau’s Shield</a> gloves will keep their fingers toasty because
they are waterproof, insulated, and fitted with a neoprene cuff to keep cold
air out. <o:p></o:p></span><br />
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<span style="font-family: Georgia, 'Times New Roman', serif;">Help protect your loved one’s noggin while giving them an edge on their competition by giving them Rudy Project’s newest time trial helmet, the Wing57. Features include a removable visor, a dorsal ridge to help with head and side winds, a new ventilation system that helps air flow and reduces drag, and an array of colors.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmQh3Bran0EHrv_yMWSQprs8Pw80YZQkNFy8Bxz8k1DjLwyelTGLKRFta-xdyBfhMS4zUp1qW3LupHNF4wS9yo7_YIT0EOmZQkakCkdSeijMejnpcp1kEWQkIdV_m3mZDdEJZMsd4oeuU/s1600/HL530021US_detail.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmQh3Bran0EHrv_yMWSQprs8Pw80YZQkNFy8Bxz8k1DjLwyelTGLKRFta-xdyBfhMS4zUp1qW3LupHNF4wS9yo7_YIT0EOmZQkakCkdSeijMejnpcp1kEWQkIdV_m3mZDdEJZMsd4oeuU/s400/HL530021US_detail.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Super Sweet, huh? </td></tr>
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<span style="font-family: Georgia, Times New Roman, serif;">A shell offers protection from the elements, but is
lightweight and rolls up to easily fit in a jersey pocket when the temperatures
start to rise. <a href="http://www.mizunousa.com/running/womens/apparel/outerwear" target="_blank">Mizuno’s Imperalite Performance Shel</a>l comes in reflective green,
perfect for those dimly light early morning rides. <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Does your runner or triathlete go from the trails to car
pool to the grocery store? Give her something she can wear all morning long.
<a href="http://www.oiselle.com/shop/running-tops/stripey-long-sleeve-scoop-neck" target="_blank">Oiselle’s Stripey Long Sleeve Scoop Neck</a> Top comes in several colors and can be
worn while you’re running, literally or figuratively.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">For the triathlete hoping to make improvements in 2014,
consider giving them an account on Training Peaks. Especially good for those
data-junkies, Training Peaks is an online tool that allows you to monitor,
analyze, and plan your nutrition and training. You can use it to track your own
workouts or sign up for training programs through one of the Training Peaks
Personal Coaches. <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">If they prefer to keep an old school, handwritten training log, check out <a href="http://www.believeiam.com/" target="_blank">Believe I Am</a> by professional runners Lauren Fleshman and Ro McGettigan. It is chock full of goal setting exercises and inspirational messages, and has plenty of room for writing about key workouts and races. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAqsDbmcdcsdbifVPkSQVJwMFDCJP2gwicBZ4SyOn6ucQzzOAvzUij84GVvVd_d91D4Vl7lo8aTr-TkdRQIPxiszZ5mF5RDXOavekvqDJJI1YFVIaEpXKqLVSxsfrdpIOQiFCYZAQQVJQ/s1600/bia_front_onwhite_usa_1024x1024.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAqsDbmcdcsdbifVPkSQVJwMFDCJP2gwicBZ4SyOn6ucQzzOAvzUij84GVvVd_d91D4Vl7lo8aTr-TkdRQIPxiszZ5mF5RDXOavekvqDJJI1YFVIaEpXKqLVSxsfrdpIOQiFCYZAQQVJQ/s320/bia_front_onwhite_usa_1024x1024.jpg" width="212" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;">For most triathletes, the greatest source of stress on race
day is the swim. Those looking to gain confidence on the swim and lower their
times may want to utilize a snorkel, like the Freestyle Snorkel by <a href="http://www.finisinc.com/" target="_blank">Finis</a>, in
some of their workouts. The snorkel allows the swimmer to concentrate on their
technique, as they are not distracted by having to breathe. It can also help
develop their lungs, as they have to breathe through a small tube, which is a
challenge on hard sets. <o:p></o:p></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihvwGoTnbHIhyphenhyphennt1IIG2YlaQr0D1h9oahzYKb6J8g8TqLe_ZR57D16GJj8fiXHuF0Q2J91-6FZ_DVB_q3i6zsQQkI2f3A1z0bD3yFY7RQJw4MoTGVFM8bw3MlTuiwtEpIgz9nriSdB8B8/s1600/snorkel.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihvwGoTnbHIhyphenhyphennt1IIG2YlaQr0D1h9oahzYKb6J8g8TqLe_ZR57D16GJj8fiXHuF0Q2J91-6FZ_DVB_q3i6zsQQkI2f3A1z0bD3yFY7RQJw4MoTGVFM8bw3MlTuiwtEpIgz9nriSdB8B8/s320/snorkel.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I love my snorkel!</td></tr>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Looking for stocking stuffer ideas? Gift cards to local bike
and run shops are always appreciated, as are those for massages and yoga
classes. I don’t know a triathlete who doesn’t like to eat, so maybe a copy of </span><u style="font-family: Georgia, 'Times New Roman', serif;">Feed
Zone Cookbook</u><span style="font-family: Georgia, 'Times New Roman', serif;">, full of healthy and quick recipes, might be a nice surprise.
There are also few triathletes out there who don’t use an MP3 device for some
of their training. Maybe they’d like a new set of earbuds?</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Hopefully these suggestions will help you whittle down your
shopping list. Let me know if you have any other ideas for the multisporter in
your life. </span><o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-46000884235389940602013-11-14T09:23:00.003-08:002013-11-14T09:23:25.278-08:00The "Take it Easy" Season<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">Off season, out season, transition period, dream season. Whatever
you want to call it, this is the time when most multisporters should be taking
it easy. If you follow the traditional Florida triathlon race calendar, you probably
began racing in late March and finished sometime in the fall. There were over
ten races on the Gulf Winds Triathlon Club’s Grand Prix schedule for this year.
Some members participated in close to all races; that is a lot of training,
traveling, and racing. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">It can be hard for those of us who are accustomed to days
structured around workouts, training goals, early bedtimes and alarm clocks, to
not have a race on the near horizon. When we are so used to going after the
carrot at the end of the stick, once we’ve reached it, what do we do? <o:p></o:p></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6O4muLQdzoFtPRjm32jXHmYGACsDU7y8pdbi6bWZ6dKnSrEDbnzk7Ekgyydg_wlUMAIou1PQgCtBxLOdC4jGreYa1h_BFus4kO4fIcgwi5GADJO7IwUIdhBlBoOaTL3l53OAzT62_R3k/s1600/carrot.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6O4muLQdzoFtPRjm32jXHmYGACsDU7y8pdbi6bWZ6dKnSrEDbnzk7Ekgyydg_wlUMAIou1PQgCtBxLOdC4jGreYa1h_BFus4kO4fIcgwi5GADJO7IwUIdhBlBoOaTL3l53OAzT62_R3k/s200/carrot.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">I’m a big believer in taking a moment to enjoy the carrot and
think about the journey that led me to it. And this is best done a couple of
weeks after my last race of the season, when the transition bag is in the
closet for good, the race kit has been washed and put away, and the racing
flats are in the donation pile.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="background: white; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;">This mental and physical break is important for
me to take after my last race of the year. While I still enjoy exercising for
the stress relief and physical well-being, I’m not concerned with splits,
paces, or times. It’s more exercise than training. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="background: white; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="background: white; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;">I use this down time to look back on my training
and racing from the past year. And not just what went well and what didn’t, but
the specifics of the year. In racing: what were my strengths and weaknesses
compared to my competitors, how was my mental game, what races did I enjoy or
would rather not go back to? I take stock of my equipment. Is it time to get a
new bike or maybe this is the year to get race wheels? Workouts and training
sessions are also evaluated: did I find a good balance of tempo sessions and speed
work, how was my strength on the bike? Hopefully, you have a coach or trusted
training partner you can go through these questions with, someone objective who
can be honest with you. <o:p></o:p></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1R0nPLBulByows4qShwEJdTggtUmdjwC1fwC8Kn8qp-cjiHeznsCp5i6voVvgKOperPu8yWriSpQAoXtc1-Mn3-w3OenC-lVpYafBgJMufhlU0hpBw1FP96vENaSJAlNnC-6zyXezchU/s1600/drawingboard.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1R0nPLBulByows4qShwEJdTggtUmdjwC1fwC8Kn8qp-cjiHeznsCp5i6voVvgKOperPu8yWriSpQAoXtc1-Mn3-w3OenC-lVpYafBgJMufhlU0hpBw1FP96vENaSJAlNnC-6zyXezchU/s200/drawingboard.png" width="191" /></a></div>
<div class="MsoNormal">
<span style="background: white; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="background: white; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="background: white; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;">Once the yearly evaluation is complete, planning
for the next year begins. While it may seem early to start planning for races
months away, coming up with a rough race schedule helps to nail down key dates
in your training year, such as when to start building up your base again, when
important training blocks will take place, and when to stop eating spoonfuls of
cookie butter. Obligations such as personal and professional commitments are
important to consider when looking at your proposed schedule. Think about what
you want to get out of the next year. Is it to build up miles for an upcoming
Ironman, regain some lost speed, win your age group in the Grand Prix? Again,
it helps to have someone to discuss these ideas with you, to help you narrow
down your options or encourage you to set the bar higher. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background: white; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;">Remember, it is only November. Most likely, your
first triathlon is not until March. That is four months away. Enjoy this down
time while you have it. Enjoy sleeping in, going out with friends, and spending
money on non-triathlon items. You do not want to be thinking “I wish I had done…”
a few weeks before your first race of the year. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="background: white; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
<div class="MsoNormal">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJvGwtoXIFKp9VigxSqDgiL__CUy_vTt69WORz5JcwR06Lpc11L2KcKQ-701Mpq9GnD_DkgzgTrWN178nZcXB9c16kNAjotyfa3egoSymw5Tu9QKVdxC8j_HCwiZK1uAOO6joMdKHx_g/s1600/cookie_butter.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJvGwtoXIFKp9VigxSqDgiL__CUy_vTt69WORz5JcwR06Lpc11L2KcKQ-701Mpq9GnD_DkgzgTrWN178nZcXB9c16kNAjotyfa3egoSymw5Tu9QKVdxC8j_HCwiZK1uAOO6joMdKHx_g/s320/cookie_butter.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Oh how I love thee....</i></td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="background: white; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="font-family: Georgia, Times New Roman, serif;">Come talk about how your season went and what you
have planned for next year at Monday’s Gulf Winds Triathlon Club meeting. It
starts at 6:30 at the Momo’s on Market Street. </span><o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-75890277116036703832013-11-04T11:20:00.001-08:002013-11-04T11:20:26.848-08:00From the Coach's Perspective<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 12pt;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;">Triathletes may not have
a stage as big as the World Series, but we do have a World Championships that
takes place in Hawaii every October. Two Tallahassee triathletes competed there
this year, Colin Abbey and Kate Harrison. They both share a coach, Chuck Kemeny,
who travelled to Hawaii to watch them compete. Kemeny himself raced Hawaii a
few years ago, so he is familiar with the course, logistics, and excitement
associated with an event as competitive as the World Championships. Here is a
little of what he had to say about his experience on the coaching side of the
sport, rather than the athlete side. <o:p></o:p></span></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg1S5pAR62jrgDgOePgLTD90jFNq0B-vcBVjvNN0pIFQE_eK-_dySkcoeJdbpEk4ZY63UX-N0Pmj5FhJU4dIoEJSzURduiLfqiLnoJcasCWNUoSijJ2pcMavgVOzdZ5DTnVK4bv8HdQHw/s1600/photo+2.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg1S5pAR62jrgDgOePgLTD90jFNq0B-vcBVjvNN0pIFQE_eK-_dySkcoeJdbpEk4ZY63UX-N0Pmj5FhJU4dIoEJSzURduiLfqiLnoJcasCWNUoSijJ2pcMavgVOzdZ5DTnVK4bv8HdQHw/s320/photo+2.JPG" width="319" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">R-L: Shannon Coates, Colin Abbey, Kate Harrison</td></tr>
</tbody></table>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 12pt;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">SG: How do you think your experience racing Kona
helped you as a coach to your athletes racing there? </span><o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 12pt;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">CK: Having raced Kona
before allowed me to prepare them for the environment. Kona provides the
perfect storm as far as race conditions go. You have very hot temperatures and
humidity is always high. Knowing this, I was able to instruct them what parts
of the course to ride/run and what time prior to race day. The time of day is
important as you want them to get a feel for the heat and winds during certain
sections of the course. </span><o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;">Most importantly, I was able to
prepare them for the energy of Kona during race week. During race week you get
not only the athletes competing, but hundreds more elite athletes coming to
watch. Collectively this adds up to a few thousand very elite athletes working
out at all times of the day at varying intensities. Going there for the first
time it is very intimidating as you start to question what you are doing and
why people are working out so hard leading into the race. Reality is that the
vast majority of the people putting in major miles at high intensities are not
racing. I believe I was able to prepare them for this and keep their head in
the game.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2SQXL9lh8kp7xRzcOPeEBStmhMyLiLgl5RUL4iNw0uhKhktreBDW9nF8ueBdT9au8kRJ4FB2082nYdNzk5OhsG5qV3yZKLtAhEGtm4bb-Icxg8fmZSR9wt2EN7NJgPQ8DiCKCYTbjC54/s1600/photo+2+(1).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2SQXL9lh8kp7xRzcOPeEBStmhMyLiLgl5RUL4iNw0uhKhktreBDW9nF8ueBdT9au8kRJ4FB2082nYdNzk5OhsG5qV3yZKLtAhEGtm4bb-Icxg8fmZSR9wt2EN7NJgPQ8DiCKCYTbjC54/s320/photo+2+(1).JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All Done! R-L: Shannon Coates, Chuck Kemeny, Colin Abbey</td></tr>
</tbody></table>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial;">
<br /></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial;">
SG<span style="color: #222222; font-family: Georgia, 'Times New Roman', serif;">: What assistance were you
able to provide on race day?</span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;">CK: I met up with my athletes in
the morning prior to the race to make sure they were all set for the race.
Coaches are not supposed to be on the course other than as a spectator so I was
not able to advise them once the race started. My role race day was to track my
athletes and support their families.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 12pt;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";">SG: What did you notice
as a spectator that you missed out on as an athlete?</span><o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;">CK: As an athlete, you do not
truly appreciate the sacrifices your family makes for you to be there racing. I
was able to witness the highs and lows of both Colin's and Kate's families
throughout the race. I was there to give them good and bad news throughout the
race as we watched splits get updated on the athlete tracker. I know as a coach
I was much more vested and worried throughout the race than I was when I raced
it. Even though I knew that I had given my athletes the proper training and
advice, it is what you cannot prepare them for that worries you. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 12pt;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;">SG: What was it like not
competing? <o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 12pt;">
<span style="font-family: Georgia, Times New Roman, serif;">CK: <span style="color: #222222;">Not
competing was wonderful. I was able to take in the race and the days prior to.
I did not have to worry about my sleep schedule, what I was eating, or what I
was wearing. I could not have asked for anything more from the race or my
athletes. I thoroughly enjoyed playing the role of coach and supporter to my
athletes and their families.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial; margin-bottom: 12pt;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;">SG: How does it feel as
a coach to have three people who competed in Kona (Kemeny also coaches former
Tallahassee resident Shannon Coates, who also competed in Kona this year)? <o:p></o:p></span></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;">CK: How does it feel? To put
this in perspective, there are thousands of triathlon coaches. Hundreds of new
coaches are certified each year. Most of these coaches will never have an
athlete qualify for the Ironman World Championships. Statistically, less than
one percent of athletes who compete in an Ironman get a chance to compete in
the Ironman World Championships. Having three athletes qualify and complete the
race in the same year is surreal to me.</span><o:p></o:p></span></div>
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJVtcSx1obS1-f2rZ4USZvJMXydYCZK0ygR5URos1aQ6JMJXpChmXKBOdXYn7w23rSf8jOyexYbMYr6Vg7nGRkgQrTrHdiHhtZmbcoa5tSrg8F3Ccq0yqlAPYYclzrE8yXkWh63bkePiA/s1600/photo+3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJVtcSx1obS1-f2rZ4USZvJMXydYCZK0ygR5URos1aQ6JMJXpChmXKBOdXYn7w23rSf8jOyexYbMYr6Vg7nGRkgQrTrHdiHhtZmbcoa5tSrg8F3Ccq0yqlAPYYclzrE8yXkWh63bkePiA/s320/photo+3.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Proud Coach! R-L: Chuck Kemeny, Kate Harrison, Colin Abbey</td></tr>
</tbody></table>
<br />
<div class="MsoNormal" style="background-color: white; background-position: initial initial; background-repeat: initial initial;">
<span style="color: #222222; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span></div>
<br />
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Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-52986756859932231342013-10-15T07:56:00.000-07:002013-10-15T07:56:13.425-07:00Who is up for the Challenge?<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">First it was marathons, then triathlons. Some endurance
junkies leapt over to ultra running, while others gave obstacle course racing a
try. Obstacle course races, like Tough Mudder, Warrior Dash, and Spartan Race
have become increasingly popular for competitors seeking the newest way to get
their adrenaline rush. Unlike running and triathlon races, however, which
almost always have shorter races for kids, most obstacle races do not offer
anything for the little tykes. Christ Classical Academy (CCA), a private school
in Tallahassee, is changing that by holding their first Gladiator Challenge on
November 9 at Trinity Community Church.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">The race is open to the general public and <span class="msoIns"><ins cite="mailto:Kristin%20Roberts" datetime="2013-10-10T21:47"> </ins></span>features two events: the shorter Mini Gladiator
Obstacle Course, for ages 2-6 and the longer Gladiator Challenge, for ages
6-14. The Mini has already reached capacity, but there is still room in the
Gladiator challenge. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">What can participants expect on race day? This is no simple
one mile fun run. There are ten obstacles dispersed over the 1.2 mile course.
Inspiration for the obstacles came from parents who have participated in adult
obstacle course races. The race begins with a mud pit and goes on to include a
low crawl on rope netting, hay bale pyramid, log walk, and a “goo” pit, made of
cornstarch and Elmer’s glue. Racers will receive wristbands at two checkpoints
on the course, which they must have in order to be deemed a “Gladiator” at the
finish. Participants compete as individuals, but helping others along the way
is highly encouraged. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Georgia, Times New Roman, serif;">According to Head of School Amy Hines, at $4700, CCA
has the lowest tuition of any private school in Tallahassee. The Gladiator
event is a way to raise funds for the school’s general operating budget. Hines states
the entire school is preparing for the event. Each grade level has taken
charge of an obstacle, both building the structure and staffing the obstacle
with student and parent volunteers. <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Students have been physically preparing themselves for the
challenge as well. They have Gladiator training days one day a week, complete
with Gladiator meals at lunch. Throughout the fall, students have also learned about real-life
Gladiators who played important parts in history.<o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">The event is relying heavily on sponsors. Trinity Community
Church on Bannerman Road is graciously hosting the race, Nelson and Affiliates
is setting up the obstacles, and Capital City Runners has donated gift cards
for overall winners. Other sponsors include Radiology Associates, Boyd &
Durant Law Firm, Second Street Photography, Juice Plus, Parker Services, Harvest Investment Advisors and Chick Fil A. Sponsors and volunteers are
still needed. If you’d like to do either or both, please contact the school. <o:p></o:p></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">There are only forty spots left in the Gladiator Challenge<u>.</u> To sign up, go to the school's website, <a href="http://www.christclassical.com/">www.christclassical.com</a>. The
race will start at 9am and participants should wear clothes they don’t mind
getting dirty. </span><o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbV6V21btLv6D2mqkLw3vuQRdgEIfG0SN7jyKXEXDIig2ql8FXcDHDxx32zToeMlqaUKyEm3cuJKyiagyZZKsuCGRgGtwp_F_e1SG40d3QWIXGnWqvcsA6IXhPd_bDQTObrpX4e7_AK2Y/s1600/IMG_20131008_153240_935.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbV6V21btLv6D2mqkLw3vuQRdgEIfG0SN7jyKXEXDIig2ql8FXcDHDxx32zToeMlqaUKyEm3cuJKyiagyZZKsuCGRgGtwp_F_e1SG40d3QWIXGnWqvcsA6IXhPd_bDQTObrpX4e7_AK2Y/s1600/IMG_20131008_153240_935.jpg" height="180" width="320" /></a></div>
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<o:p> <span style="font-size: x-small;">Amy Hines leads CCA Gladiators in their physical training</span></o:p></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-85688395949203295952013-10-05T13:52:00.000-07:002013-10-05T13:52:03.311-07:00<div class="MsoNormal">
This was my second year racing the Hy Vee Triathlon. Last
year’s race was a bit anti-climactic. A strong bike and run could not make up
for a poor swim. While I finished in the top ten, feeling that I was capable of
a better race, left me feeling a bit disappointed in myself.<o:p></o:p></div>
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I was determined that this year’s race would be different.
At a minimum, I was determined to have an aggressive and confident swim, a swim
I knew I was capable of having. The race started about an hour late due to a
bad thunderstorm that came through about 3am. This extra time allowed for a
relaxed warm up and plenty of time to get in the water before my wave went off.
The 84 degree water meant I’d be able to use my Xterra swim skin. This swim
skin makes me feel sleek and smooth in the water and is super comfortable. The
swim started out very fast, with lots of feet and arms kicking about. I ended
up swimming most of the course with a couple of other girls. I came out of the
water in 9<sup>th</sup>, much better than last year’s 17<sup>th</sup>! Goal
number one achieved! While I think I am capable of swimming a bit better,
seeing my swim time back in 23 minutes was validation for all the time I’ve
spent in the pool over the past year. I know a 23 minute swim doesn’t exactly
say “super-fast” but compared to times from previous years, I am happy with it.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ5PF70ZZrq_E0Yh3S3JKdTwAi5d65JkMXXzwCi5R3ae1iYASz5yJDzGpZ-HpvEobedfTgkRA_AnE0z55475UBgE9AgtdPHJGroj4n6IGs-TYzIx9Ng4Xmh_K4aAom15__508wKxkHecY/s1600/2013hyveetran.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ5PF70ZZrq_E0Yh3S3JKdTwAi5d65JkMXXzwCi5R3ae1iYASz5yJDzGpZ-HpvEobedfTgkRA_AnE0z55475UBgE9AgtdPHJGroj4n6IGs-TYzIx9Ng4Xmh_K4aAom15__508wKxkHecY/s1600/2013hyveetran.JPG" /></a></div>
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As I made my way to the main part of the bike course, I saw
the pros coming back, looking like they were barely moving. The storm had
brought some strong winds with it, along with wet roads, which claimed a few of
them; several of the pro women crashed badly on a corner. Keeping all this in
mind, I pushed as hard as possible going out, knowing that the headwind would
slow things down quite a bit on the way back in. I was able to make up some ground
on the bike, starting the run in 6<sup>th</sup> place. <o:p></o:p></div>
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The wind did not ease up for the run. While the bike course
was the same as last year, the run was quite different. Instead of winding
through downtown Des Moines and finishing straight up a hill in front of the
Capital, the course was flat and finished at Gray’s Lake, not too far from the
start. We had a strong tailwind the first two or so miles, which meant a strong
headwind on the way back in. I was able to pass a few girls on the run, but
wasn’t sure of what place I was in when I crossed the finish. After talking to
the first and second place finishers, and not seeing a third place finisher
around, I realized I must’ve gotten third. <o:p></o:p></div>
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When I look back at a race, I always ask myself if I would
still be satisfied with it, even if I had placed last in my division. With this
race, I can say yes, that no matter where I ended up on the results page, I am
pleased with my performance. It was probably one of the more all-around solid
races I’ve put together in a while. It was also encouraging to see that the
hard work I put in over the summer paid off. I do most of my training by myself
and haven’t raced since July, so it was good to see that the work was quality
work and prepared me for race day. <o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge3fZGVVBNMDeBQXNaZhtbs9AjbMu31XXY-T45iwmPcRwPXkAbidzHqiao-3qyDwbtXBBCfIU7AWYzqZtTRh4fxRh22Dy4J6aqbrytedaieC2TvtKXc_T-_gNjFD48mGlAGPSgLIvqlYk/s1600/2013HyVrun.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge3fZGVVBNMDeBQXNaZhtbs9AjbMu31XXY-T45iwmPcRwPXkAbidzHqiao-3qyDwbtXBBCfIU7AWYzqZtTRh4fxRh22Dy4J6aqbrytedaieC2TvtKXc_T-_gNjFD48mGlAGPSgLIvqlYk/s320/2013HyVrun.jpg" width="320" /></a></div>
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Getting to the finish line is truly a collaborative effort.
I wouldn’t be there without the support of my husband and parents, friends and
training partners, as well as <a href="http://www.powerbar.com/" target="_blank">PowerBar</a>,<a href="http://www.xterrawetsuits.com/" target="_blank"> Xterra</a>, <a href="http://www.rudyprojectusa.com/" target="_blank">Rudy Project</a>, <a href="http://www.mizunousa.com/running" target="_blank">Mizuno,</a> <a href="http://www.nuun.com/" target="_blank">Nuun</a>, and <a href="http://www.louisgarneau.com/us-en/" target="_blank">Louis Garneau</a>. Thank you for all your help!<o:p></o:p></div>
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<span style="background-color: white; font-family: Georgia, sans-serif; font-size: 13px; line-height: 17px;">Link to results is </span><a href="http://edge.raceresults360.com/hyvee/7n8ofP/results#/results:&AthleteSearch=(Enter Name, Bib No., or City)&Division=Women:1378733060513" style="background-color: white; color: #d1b401; font-family: Georgia, sans-serif; font-size: 13px; line-height: 17px; text-decoration: none;">here</a><span style="background-color: white; font-family: Georgia, sans-serif; font-size: 13px; line-height: 17px;">.</span></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-14316113209751713892013-01-05T08:19:00.003-08:002013-01-05T08:19:39.753-08:00Butternut Squash, Pomegranate, and Millet Salad<span style="font-family: Arial, Helvetica, sans-serif;">A new year means New Year's resolutions, many of which revolve around health and fitness. I think most of us are so disgusted with ourselves after overindulging since, well, probably Halloween, that a good cleanse of the system is definitely needed. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Below is a recipe for salad with butternut squash, pomegranate seeds, millet, grapes, broccoli, and greens. I've never used pomegranate seeds before in a salad until I tried them here. What a lovely addition! The seeds just burst with tart flavor and offer a nice contrast to the nuttiness of the millet and hazelnuts. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">You know how Seinfield had the pantry full of cereal boxes? Well, mine looked very similar growing up. As I've been cooking more at home, I've discovered the deliciousness of butternut squash and arugula. How have I never had these wonderfully favorful veggies before? Yum, yum!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">(this is gluten free and vegan, for those who are keeping track)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><u>Need</u>:</span></div>
<div>
<i><span style="font-family: Arial, Helvetica, sans-serif;">Salad</span></i></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">1 cup raw millet (quinoa may work as well, but the salad won't have the same rich, nutty flavor)</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">1 butternut squash, small-medium size</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">About 3/4 cup raw hazelnuts</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">2 avocados, diced</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">1 small head of broccoli, broken up into bite size florets</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">2 handfuls red or purple grapes, cut in half</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">2 handfuls greens, like arugula or watercress</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Seeds from one pomegranate</span></div>
<div>
<i><span style="font-family: Arial, Helvetica, sans-serif;">Dressing</span></i></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">1 handful basil, finely chopped</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">1 handful parsley, finely chopped</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">2 cloves garlic, finely chopped</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Juice from 1/2 a lemon</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">4 TBSP EVOO</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">salt & pepper to taste</span></div>
<div>
<br /></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><u>Do</u>:</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Preheat oven to 400 degrees. Peel and dice the butternut squash, making about 1 inch cubes. Put squash on baking tray, drizzle with EVOO and sea salt. Bake at 400 degrees for 20-30 mins, until the edges are slightly brown and the squash is soft. Let it cool completely.</span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxhoew5uUdL_ZBmo7NQu6jlbu1Xadvkp3jNFAoMZYVmm2eOz0LEbT6VYvsiIYTqOdQJuQOVutbvY6M5h95TXhlVV0RtQboaMk9yzRhLBLTX3rXplHR2ulR_2a-6jcduWGA8mPatQp-Qkc/s1600/DSCN2173.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxhoew5uUdL_ZBmo7NQu6jlbu1Xadvkp3jNFAoMZYVmm2eOz0LEbT6VYvsiIYTqOdQJuQOVutbvY6M5h95TXhlVV0RtQboaMk9yzRhLBLTX3rXplHR2ulR_2a-6jcduWGA8mPatQp-Qkc/s1600/DSCN2173.JPG" height="240" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><i>Butternut squash...my favorite</i></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">During the last 10 minutes of baking time for the squash, put the hazelnuts (sprinkle with salt if you want) in the oven, on a separate tray. Toast them until they brown and the skin cracks. Let them cool a little. Then rub them with a kitchen towel or cloth so their skin comes off. This will be messy. Chop them up once most of the skin is removed.</span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Rinse the millet in a sieve, then place in a small saucepan with 2 cups of water. Boil the water, lower the heat, and simmer for 10-15 minutes until the water is gone and the millet is soft. </span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Prepare the avocados, broccoli, grapes, greens, and pomegranate seeds.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"> Put dressing ingredients in food processor until desired thickness is reached. The dressing should be really light; not really a dressing as much as a light mix of herbs and olive oil. </span><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcXldufMMEr_PXR7gW9I1tgQNdLyI2MRo8RsMyVY1zGFpaGGvw81qVhN_DPclGvOHQtN_g2Tgm03hPyi_TABa0GUG87_bwLAFh-xgL5E9dqiR4oQ5Vaa1ln00DRypP8GTMQS8vyPz7GfA/s1600/DSCN2174.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcXldufMMEr_PXR7gW9I1tgQNdLyI2MRo8RsMyVY1zGFpaGGvw81qVhN_DPclGvOHQtN_g2Tgm03hPyi_TABa0GUG87_bwLAFh-xgL5E9dqiR4oQ5Vaa1ln00DRypP8GTMQS8vyPz7GfA/s1600/DSCN2174.JPG" height="240" width="320" /></a></div>
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<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><i>dressing is ready to go</i></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><i><br /></i></span></div>
</div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Place the cooked millet in a large bowl, add the dressing and mix, making sure the millet is coated with dressing. Add the rest of the ingredients to the millet and dressing and gently combine. <span id="goog_445178826"></span><span id="goog_445178827"></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIF8lobgP3c2ZEpT2T9BEJdr6_xSwSn2Mw0ZwuY1Uz6o110yyzTZg50v33AxkMAGBQgpWUiOPppzgXkDz7HhNZLeKFhnzKAeXMKxXqF8gcLRlReq7fRnBJYorga7WZrf2KjCJmGw25Fcw/s1600/DSCN2176.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIF8lobgP3c2ZEpT2T9BEJdr6_xSwSn2Mw0ZwuY1Uz6o110yyzTZg50v33AxkMAGBQgpWUiOPppzgXkDz7HhNZLeKFhnzKAeXMKxXqF8gcLRlReq7fRnBJYorga7WZrf2KjCJmGw25Fcw/s1600/DSCN2176.JPG" height="240" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;"><i>the finished product. i love how the pomegranate seeds add a burst of color.</i></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">This recipe makes about 4 larger servings, or more if using it as a side.</span></div>
<div>
</div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">I hope you like this salad. I ate it for days and was really sad to finish it.</span> </div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-15662095744324335592012-12-29T09:56:00.002-08:002012-12-29T09:56:44.114-08:00Rules of the Road
<br />
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">How many of you
got a new bike for Christmas? Lucky you! How many have set New Year’s
resolutions around getting an old bike out on the road? Good for you! One of my
favorite things about riding is the social aspect of it. Group
riding does come with its’ share of rules and etiquette. Here are a few of the
common ones.<span style="mso-spacerun: yes;"> </span></span></span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span></span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><br /><span style="font-family: Calibri;">
<b>Make sure you know your hand signals before joining a group ride.</b> There
are the obvious left turn and right turn signals but there are also slowing
down, stopping, turning around, waving someone to go ahead, and pointing out
hazards in the road signals. People behind you can't see what is happening in
front so these are critical for the safety of group rides. In addition to using
hand signals, it is also important to yell out to others what you are doing.
Those in the back might not be able to see your hand go up for a turn, but they
should be able to hear you call it out. Also be sure to call out any debris in the road, dogs on the side of the road, cars behind you or passing you, speed bumps, pot holes, etc. What may be obvious to the first rider may be hidden to those in the back. Communication is key for a safe ride.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8iRjkSzL8J04F_t9pzQZr01pLKEXl-XCliyrq9ax3XaNnAstxppLaNX3RuT8k8TRbgtauqyWkbPlnAj3bEQ7G2bBJV2c3TSQvjI9DGPOtHrtMGzgAi1XuEz6xOT_zoyHyPGFVqi6g9P8/s1600/goodhandsignals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8iRjkSzL8J04F_t9pzQZr01pLKEXl-XCliyrq9ax3XaNnAstxppLaNX3RuT8k8TRbgtauqyWkbPlnAj3bEQ7G2bBJV2c3TSQvjI9DGPOtHrtMGzgAi1XuEz6xOT_zoyHyPGFVqi6g9P8/s1600/goodhandsignals.jpg" height="131" width="320" /></a></div>
<div align="center">
<span style="font-family: Calibri; font-size: x-small;"></span> </div>
<span style="font-family: Calibri;">
</span><b><br /><span style="font-family: Calibri;">
Do not use your aerobars in a group.</span></b><span style="font-family: Calibri;"> Triathletes are notorious for this. In
a group ride, your hands need to have quick access to your brakes at all times.
It is also harder to control your bike in your aeros. When you’re riding in a
tight pack, with wheels centimeters away, stay upright. Save the aero riding
for solo rides and race day.</span><br />
<span style="font-family: Calibri;"></span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">No headphones, earbuds, etc.</span></span></b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;"> This is fairly obvious. What’s the point of
wearing them if you’re with a group? <br />
</span><b><br /><span style="font-family: Calibri;">
Hold a steady pace.</span></b><span style="font-family: Calibri;"> It's not appropriate to get to the front and take the
pace up a few notches. If you are struggling to keep the pace, drop back to the
end and take a short turn at the front. There are usually designated spots on a
group ride where it's known to everyone that the pace is going to pick up for
sprints or just because it's fun. <br />
</span><b><br /><span style="font-family: Calibri;">
Always be aware.</span></b><span style="font-family: Calibri;"> Group riding can be a great way to be social with friends.
While chatting, you still need to be looking forward and have your hands on
your hoods with quick access to your brakes. You need to be ready when quick
stops or slowdowns happen. If you hit someone's back wheel, it's you that will
go down and you’ll take the rest of the pack down with you. <br />
<br />
<b>Get off the front and go to the back.</b> If you are riding single file, you
signal first then peel off, first checking for traffic behind you. Wait until
the last person goes by and take your spot at the back. If you are riding in
two lines, one rider goes to the left and the other to the right at the same
time, fall to the back, and take your spots as the last riders again. Signal
that you are about to go off the front with a quick flick of your elbow. </span></span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"></span><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;"></span><br /><span style="font-family: Calibri;">
<span style="mso-bidi-font-weight: bold;">Group riding is a good way to improve
your fitness and meet people.</span> It's also fun to take advantage of the
benefits of being in a pack and go faster than you normally would on your own.
Keep these tips in mind so it is safe for you and the rest of the group.<o:p></o:p></span></span></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-76025795399795074592012-12-14T08:46:00.000-08:002012-12-14T08:46:03.757-08:00Year End Triathlon Club Update<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">There may not be many triathlons scheduled for the next few
months, but that hasn’t stopped area triathletes from staying busy. The Gulf
Winds Triathlon Club is participating in the National Club Challenge, a national
off-season competition amongst triathlon clubs sponsored by USA Triathlon. <span style="mso-spacerun: yes;"> </span>Club members log their training miles for
swimming, biking, and running. While the miles accumulate in all disciplines
for the next three months, each month has a different sport-specific focus.
December’s focus is swimming. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The largest Gulf Winds team is composed of 73 members, with
another smaller team also competing. As of Friday morning, the larger Gulf
Winds team is ranked third nationally, behind triathlon teams from San Diego
and Washington DC. The team is in sixth place for the swim competition.
Division winners are eligible for prizes from USAT sponsors such as Garmin,
Computrainer, and Rudy Project. Up to the minute results can be found <a href="http://www.race-tracker.net/usat/standings_overall.cfm" target="_blank">here</a>.</span></div>
<br />
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<span style="font-family: Calibri;">The Gulf Winds Holiday Party will be held Monday December 17<sup><span style="font-size: x-small;">th</span></sup>
at Momo’s. The social will begin at 6 and year end awards start at 7. Awards
handed out include Rookie of the Year, Most Improved, and Masters of the Year.
Grand Prix awards will also be distributed. Not sure if you're getting an award? Click <a href="http://www.gulfwindstri.org/uploads/documents/2012_Final_GP_Standings_(r2).pdf" target="_blank">here</a> to see the list of Grand Prix winners. Members and nonmembers are invited
to celebrate another successful year of racing and training.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The Club recently held its election for next year’s
officers. Rob McNeely is the newly elected President, with last year’s Vice
President Kathy McDaris continuing to serve in that role. Jerry Chesnutt
remains as Treasurer while Lisa Cox reprises her position as Secretary.
Directors at Large include Bryan Desloge, Jillian Haddaeus, Jennifer Kilinski,
Mike Weyant, and Bobby York. This slate of officers is sure to keep the club
running smoothly as well as offer up some innovative ideas and programs. <o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">The 2013 Grand Prix schedule was finalized last month. The
club’s Grand Prix competition is based off of the Gulf Winds Track Club’s
format, focusing on offering a variety of races for members to participate in,
with the aim of increasing club unity and presence at races. While several
traditional races are included in the schedule, there are a few new offerings
as well. Members will be happy to see favorites like Red Hills, Beach Blast,
Gulf Coast, and Freedom Springs on the list. New races include Georgia
Veterans, Santa Rosa, and Alabama Coastal. <a href="http://www.gulfwindstri.org/index.php/grand-prix" target="_blank">Here's</a> a complete list of races and dates on the schedule. <o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">Alabama Coastal is a wild card race, meaning members can
earn points for racing either the Sprint or Olympic distance race. Those in a
close Grand Prix divisional race may employ some strategy when deciding which
distance to participate in. In the past, members who raced St. Anthony’s, the
Florida region’s Championship race, did not earn Grand Prix points. In an
effort to increase the club’s participation in the Championship race, St.
Anthony’s is now a Grand Prix race. <o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">This is supposed to be the off season, but it’s obvious that
Gulf Winds Triathletes are not taking it easy. Hopefully, these athletes will
reap the rewards of their hard work in 2013. <o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-36727097975030773032012-12-03T15:32:00.001-08:002012-12-03T15:32:53.102-08:00Holiday Gift Ideas for the Multisporter<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<span style="font-family: Calibri;">Buying a gift for that special swim, bike, runner in your
life but don’t know the difference between goggles and Google? Perhaps these
ideas will help.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">On the lower end of the price continuum, consider a pair of
cycling or running gloves, arm warmers, or a good pair of running socks. Gloves
that let you use your touch screen device are nice, while socks that prevent
blisters are a requirement for any runner. Local bike and run shops should be
able to advise you best on what to get. Still not sure what to get? A gift card
to one of these shops will surely be appreciated.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI1YwhWj4DTuqYgiElO-xXeq_bNt_WyP6qcDHNuEhodu5Dj8BhwMPfq4ur96xTAAv-5S9l7XTjSO8bQtCsEYeugKIhk5kTM_tNHXRR0smjXeS3e1qXIUQA2TMJ-L8A_8Ups9pRipKqzxo/s1600/brooksglove.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI1YwhWj4DTuqYgiElO-xXeq_bNt_WyP6qcDHNuEhodu5Dj8BhwMPfq4ur96xTAAv-5S9l7XTjSO8bQtCsEYeugKIhk5kTM_tNHXRR0smjXeS3e1qXIUQA2TMJ-L8A_8Ups9pRipKqzxo/s320/brooksglove.jpg" height="320" width="240" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<span style="font-family: Calibri; font-size: x-small;"><o:p><em></em></o:p></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<span style="font-family: Calibri; font-size: x-small;"><o:p><em>these look really nice</em></o:p></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Another useful gift that won’t break the bank is a foam
roller. There are all kinds of different models out; some that are smooth,
others that are textured to reach trigger points better. A simple Internet
search will get you to the type you want.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlbEZPFzSdT2uN0XaebC0LxH2MGfvJGW5R1tFOTJBvTwvTmhDCBrc92Qd6LKG6OObKHOP2pBDV5d8KKj489uXSrXADM-F48iUAHn0Drapr3kmYCN_m1JS5Fy0fnZXj9K741lO5XwLHhLs/s1600/foamroller.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlbEZPFzSdT2uN0XaebC0LxH2MGfvJGW5R1tFOTJBvTwvTmhDCBrc92Qd6LKG6OObKHOP2pBDV5d8KKj489uXSrXADM-F48iUAHn0Drapr3kmYCN_m1JS5Fy0fnZXj9K741lO5XwLHhLs/s1600/foamroller.jpg" /></a></div>
<div style="text-align: center;">
<em><span style="font-size: x-small;">these are by Trigger Point. You </span></em></div>
<div style="text-align: center;">
<em><span style="font-size: x-small;">can get a variety at <a href="http://www.performbetter.com/webapp/wcs/stores/servlet/Category4_10151_10751_1000235_-1_1000231_1000231_image_0" target="_blank">Perform Better</a></span></em></div>
<br />
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<span style="font-family: Calibri;">One of my pet peeves about winter running is wearing a shirt
that makes me cold at the end of my run because it got wet from sweat. Help
your favorite runner upgrade their winter running wardrobe from cotton tees to
something a little more user friendly. The <a href="http://shop.lululemon.com/products/clothes-accessories/run-swiftly/Run-Swiftly-Tech-Long-Sleeve-0001?cc=0001&sli=1" target="_blank">Swiftly Tech Long Sleeve</a> shirt by
Lululemon is a fashionable option that will keep your runner dry during her
winter runs. It comes in an array of colors and has the much-loved thumbholes
to keep wrists warm and sleeves in place. For the guys, Lululemon offers the
<a href="http://shop.lululemon.com/products/clothes-accessories/men-run/Blaze-Long-Sleeve?cc=1966&sli=1" target="_blank">Blaze Long Sleeve</a>, a super soft, pre-shrunk shirt guaranteed not to chafe or
stink. </span></div>
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<span style="font-family: Calibri;"></span> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaKD5QA9O1kr1dPDyzPvKoIWO7g0MEHX9mUeXLoaL7zIxQDvWBRFvD6rTctGce0YjkxDiiqJj15PipwYHHOsUu6Grf5z1dfjSXw5gM0lurQnrpHWa2LZ4wi5BStCO1zeP7JV_Cxpyrvjk/s1600/SwiftlyTechLongSleeve.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaKD5QA9O1kr1dPDyzPvKoIWO7g0MEHX9mUeXLoaL7zIxQDvWBRFvD6rTctGce0YjkxDiiqJj15PipwYHHOsUu6Grf5z1dfjSXw5gM0lurQnrpHWa2LZ4wi5BStCO1zeP7JV_Cxpyrvjk/s320/SwiftlyTechLongSleeve.jpg" height="320" width="257" /></a></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 10pt;">
<em><span style="font-size: x-small;">for the ladies. lots of colors available</span></em></div>
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</div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><o:p></o:p></span> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZxYJStLOZolWj9iIaguvO_jwUz6hU3tWlC7UNxADZmqODuJfPfMgidRtwp7rCD__Lz93Y1yuI-8kMDnui_vAvNF6cIe85KnIuGvpt_xKFD-HF_fOVgcT9te_x6UOu7-Vl_v5iZ92M_Yo/s1600/blazelongsleeve.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZxYJStLOZolWj9iIaguvO_jwUz6hU3tWlC7UNxADZmqODuJfPfMgidRtwp7rCD__Lz93Y1yuI-8kMDnui_vAvNF6cIe85KnIuGvpt_xKFD-HF_fOVgcT9te_x6UOu7-Vl_v5iZ92M_Yo/s1600/blazelongsleeve.jpg" /></a></div>
<div style="text-align: center;">
<em><span style="font-size: x-small;">for the men. there are more colors than gray!</span></em></div>
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</div>
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<span style="font-family: Calibri;">Are you tired of hearing your triathlete complaining about
how slow they are or how they can never beat so and so? Help them out by giving
them a few months of quality coaching, provided by one of Tallahassee’s local
coaching groups. Training for triathlon is akin to throwing darts at a board;
you can randomly throw them and hope you make a bull’s eye or you can narrow
your focus, hone your skills, and nail the bull’s eye. A coach can take the
guesswork out of daily training and make you feel really guilty for skipping an
early morning run. Chances are, your multisporter already spends way too much
time and money on their hobby. Help them see a more positive return on these
investments by getting a professional involved. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">A proper bike trainer is an essential piece of any
triathlete’s training gear. There are many different versions on the market,
most of which won’t break the bank. The latest and greatest, however, is not
for those on a limited budget. The Wahoo Kicker bike trainer connects directly
to your bike by swapping out your rear wheel and placing it in the provided
cassette. It is Bluetooth and Ant+ enabled and has a built in power meter. It
works with Apple devices, as well as sites like Trainerroad and Strava. It
retails for about $1000.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-hERJF9ThF_vdh-qGBRFkncvhlGLqq1ktX5gbzyBQFlrhfT7CTCSPo4RCR-6Tqm0f462U3Ef3au7XIAjoryqcxr0_f7cz3MCmojkJTjgRcUJRGrgRGbhzqx4EySV9HMr01Q42FH3_EKs/s1600/wahoo-kickr-power-trainer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-hERJF9ThF_vdh-qGBRFkncvhlGLqq1ktX5gbzyBQFlrhfT7CTCSPo4RCR-6Tqm0f462U3Ef3au7XIAjoryqcxr0_f7cz3MCmojkJTjgRcUJRGrgRGbhzqx4EySV9HMr01Q42FH3_EKs/s320/wahoo-kickr-power-trainer.jpg" height="320" width="282" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><o:p></o:p></span> </div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">After swimming, biking, and running, your triathlete may be tuckered
out by the end of the day.<span style="mso-spacerun: yes;"> </span>To help pass
the down time, they may like flipping through multiple Ironman Champion Craig
Alexander’s book <a href="http://www.amazon.com/As-Crow-Flies-Journey-Champion/dp/1934030945" target="_blank">"As the Crow Flies: My Journey to Ironman World Champion."</a> The
book features breathtaking black and white photography and captures Alexander
training hard, as well as spending time with his family.<span style="mso-spacerun: yes;"> </span>Readers will get more than a glimpse into
what it takes to balance family with being a world champion Ironman.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1JTL8h_sqlVtICi2wLUAP6TrsG-iQ619D36psiL7a1wZNU3RsVF97LEhQlwJeA8KtcxipV9SXkDvWM1DWetzxsaSVxAdtLjPb8y7LFw3bp3SV8l4I7pzT_nZTSzUGpAPmHlVcxjRHHwE/s1600/54803-largest_As_the_Crow_Flies_cover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1JTL8h_sqlVtICi2wLUAP6TrsG-iQ619D36psiL7a1wZNU3RsVF97LEhQlwJeA8KtcxipV9SXkDvWM1DWetzxsaSVxAdtLjPb8y7LFw3bp3SV8l4I7pzT_nZTSzUGpAPmHlVcxjRHHwE/s320/54803-largest_As_the_Crow_Flies_cover.jpg" height="275" width="320" /></a></div>
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">What would I want tri Santa to bring to me? A year of healthy, consistent training would be nice, along with some good memories to go along with the training and racing. </span><br />
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</div>
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<span style="font-family: Calibri;"><o:p></o:p></span> </div>
<br />
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-46412100325789066402012-11-02T10:24:00.001-07:002012-11-02T10:24:43.198-07:00Take a Load Off!
<br />
<div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Ironman Florida takes place this weekend,
marking the end of most triathletes’ racing seasons. It is now time to take a
break. Yes, you; the triathlete who spends more time exercising in a week than
most people do in a month (or a year). You need to relax for a bit.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">This time of year is called the “Transition
Period.” It typically runs from a couple of weeks after your last race to the
beginning of your Prep Period, the time when you start getting ready to build
up your aerobic base for the upcoming season. <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">The Transition Period usually comes at a
good time. While you may be riding high after your last race-you are probably
the fittest you’ve been all year-you may be a bit mentally and physically
fatigued and not even realize it. I’m always surprised by how late I stay up
when I take a break after my last race. Multisporters become accustomed to
constant fatigue and aches and pains. These are not normal feelings. Rest and
recovery are needed so your body can recharge and repair.<span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span></span> </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl1tB_EdDvlTzWKgDOU7FB5q1ysE-hsdCwmriRZH9p6O98nzwA7bR3lixMhf3c6hOiiDA7HnqJ2CWzCKN949pI55VIoDNPHNPxj9bnaZ_cGvNws4VZ3mto7xRSuwhY_hbUSu7hMuWXiFY/s1600/Beach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl1tB_EdDvlTzWKgDOU7FB5q1ysE-hsdCwmriRZH9p6O98nzwA7bR3lixMhf3c6hOiiDA7HnqJ2CWzCKN949pI55VIoDNPHNPxj9bnaZ_cGvNws4VZ3mto7xRSuwhY_hbUSu7hMuWXiFY/s320/Beach.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiedJ2bR8PIM1gcLb_R5Oe7GRiC01DjOYQbbBmA_Fjyz6dTM04tnwdIfvE8QY9d3NnV6jG-qEW8O48-RY9IAgC0c6C-vRbDlMEJpNnExdqnp6SWuekhruLxreF6j4IuBgqPFkd-pJLjBJM/s1600/sunset+at+beach.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiedJ2bR8PIM1gcLb_R5Oe7GRiC01DjOYQbbBmA_Fjyz6dTM04tnwdIfvE8QY9d3NnV6jG-qEW8O48-RY9IAgC0c6C-vRbDlMEJpNnExdqnp6SWuekhruLxreF6j4IuBgqPFkd-pJLjBJM/s320/sunset+at+beach.jpg" width="320" /></a></div>
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<em><span style="color: blue;">(St. Teresa Beach, where I spent my first post-race weekend)</span></em></div>
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<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;"></span></span> </div>
<div class="MsoNormal" style="background: white; line-height: normal; margin: 0in 0in 10pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">As I’ve mentioned in previous articles, use
some of this time to evaluate how your triathlon season went while it’s still
fresh in your mind. Also begin to plan your next season, at least the first
part of it. If you’re thinking about hiring a coach, now’s the time to do your
research and interviews. Don’t wait until January when they’re getting
overloaded with requests and might not have any room. <o:p></o:p></span></span></div>
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<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">The Transition Period is not intended to
turn you into a couch potato. Don’t use it as an excuse to overindulge in junk
food and adult beverages. But don’t beat yourself up if you relax on the diet a
bit. This is the time to do it. <o:p></o:p></span></span></div>
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<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">The activities you do in the Transition
Period should be for fun rather than fitness. If you happen to miss a day or
two of exercise, don’t sweat it. However, do something to stay active on most
days. Take your kids and dog out for a hike at one of our local parks. Run with
your spouse or friend, running their pace, not yours. Try a yoga or Pilates
class. Give Stand Up Paddleboarding or kayaking a try. </span></span></div>
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<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Also use this time to catch up with friends
and family. Instead of heading out for an early morning run, make breakfast for
your family. How about running a race with your child, instead of using it as a
training session? Consider volunteering at one of our local road races. You’ll
gain a new appreciation for how much work goes into putting on a race after
you’ve volunteered for one. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtvuefUGuEWoveI7vR_soAgOXJu60DIVwnXrbmpvDfNDK68vKh6UBMC1-XPB96s67TQ7fcWpYRFvtWt7sgAjcDS2OiDUStzaiKwRAdq-uRliGrS1dfm8sjQ3IRr6mNDWuo5dflvJmvKp8/s1600/familypicattritherez.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtvuefUGuEWoveI7vR_soAgOXJu60DIVwnXrbmpvDfNDK68vKh6UBMC1-XPB96s67TQ7fcWpYRFvtWt7sgAjcDS2OiDUStzaiKwRAdq-uRliGrS1dfm8sjQ3IRr6mNDWuo5dflvJmvKp8/s320/familypicattritherez.jpg" width="320" /></a></div>
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<span style="color: blue;"><em>(Cheering on Team McGehee at Tri the Rez. My sister did her first triathlon-woo hoo! And her and her husband won the Clydesdale and Athena categories. Way to represent! And those are my 2 adorable nieces, my up for anything parents, and my brother in law's mother)</em></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikXz5rFg3VsVPZUdTamlsmI0_qP7L4OUvJbtdqo4wNp9yAfk36VaYv1pkGjgCaRgWGm_iCLTcQVPZtQSH_E40SO6mHzLG9uApJ0vqo19w4pkDHAolVJqGw8K3wM2TBtxiT9xF_2WJTNfk/s1600/tritherezwithdadandgirls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikXz5rFg3VsVPZUdTamlsmI0_qP7L4OUvJbtdqo4wNp9yAfk36VaYv1pkGjgCaRgWGm_iCLTcQVPZtQSH_E40SO6mHzLG9uApJ0vqo19w4pkDHAolVJqGw8K3wM2TBtxiT9xF_2WJTNfk/s320/tritherezwithdadandgirls.jpg" width="320" /></a></div>
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<span style="color: blue;">(<em>Me, my niece in the green, my dad proudly sporting his Harvard hat, and my niece's friend at Tri the Rez)</em></span><br />
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<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Don’t let yourself get distracted by your
training partners and competitors who may be hammering their workouts right
now. You’re not trying to be a “January Champion.” You can’t go hard all the
time. Let these winter warriors burn themselves out while it’s cold outside.
You’ll be the one who’s ready to tackle the challenging workouts when they
count. <o:p></o:p></span></span></div>
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<span lang="EN" style="color: #343434; mso-ansi-language: EN; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">I like going cold turkey from swimming,
biking, and running for two weeks after my last race. I start my Transition
Period after that, implementing one workout a day of low intensity aerobic
exercise. Yes, you will lose fitness during this time. You may even gain a
couple of pounds. But you will regain your fitness and lose the pounds once you
start training again. After a few weeks of unstructured easy training, you’ll
be motivated and refreshed and ready for the next season. </span></span></div>
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Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com0tag:blogger.com,1999:blog-7288604850525114640.post-71110114267718202992012-10-29T06:45:00.000-07:002012-10-29T06:45:54.484-07:00Starting a blog now? That's so 2003.<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">I'm finally getting over myself and starting a blog. I've put this off for years because, honestly, I think it's a little self-centered. I don't know who would want to read about me. I'm not that important and haven't done anything special. I'm not saying that people who write blogs are egotistical...I like reading blogs and very few are what I consider egocentric (if they are, I stop reading them. Or make fun of them. Who really cares how long you could hold XXXwatts? Or what your workouts were this week?You're probably lying anyway).</span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">But, it seems like I've got quite the collection of newspaper articles (about 5 years worth!) and various other writings scattered all around. I was thinking it might be nice to have them in one place. Especially for people who are featured in my newspaper articles and never have the chance to read the article because they don't subscribe and don't want to pay to access it online. I don't blame you. I don't get the paper and don't pay to see it online, so I never see the articles either! </span><br />
<span style="font-family: Arial;"></span><br />
<span style="font-family: Arial;">So, here we go. Maybe someone besides my mom will read this. Of course, I'd have to tell her about it, which I'll probably forget to do and she'll find out about it from someone else and get mad at me. </span><br />
<br />
<span style="font-family: Arial;">And please, experienced bloggers. Help me out when you see I need it. I'm all up for any well meaning and useful criticism.</span><br />
<br />
<span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;">More of an intro and pictures to come, I promise. For now, this thought occurred to me in the car this morning while I was dreading a certain chore...Sir Mix A Lot makes me laugh. I need to remember that next time I'm grouchy.</span>Anonymoushttp://www.blogger.com/profile/17789231392611502140noreply@blogger.com1Tallahassee, FL, USA30.4382559 -84.280732930.2192179 -84.5965899 30.657293900000003 -83.96487590000001