Finished IM CdA in 12:00:09. I missed going sub12 by mere seconds - ugh!

Oh, well I'll just have to do another one :)

Check out the pic of the swim start - and to think I'm one of those people!

12 more days and counting....

In light of my IM race in CdA (12 days), I found the following article related to exercising in hot temps/climates.

For those of you racing in warm/hot climates, the following article might be of interest.

http://www.active.com/triathlon/Articles/How-to-Prepare-for-Racing-in-Hot-Weather.htm?act=EMC-Active&Vehicle=Triathlon&Date=06_07_09&Edition=1&Sections=Articles&Creative=How-to-Prepare-for-Racing-in-Hot-Weather&TextName=More&ArtText=txt&Placement=2&Dy=Sun&lyrisid=19976511

Nutrition tips for IM training on those LONG bike rides

In general all athletes will need:

16 to 32 oz. of fluid per hour
Plus, 30 to 60 grams of carbohydrate per hour

Here are a few nutrition tips for racing and long training rides:

1. Pack more gels and/or energy bars than you think you'll need. You may drop some or may have a craving for one over the other.
2. Try/test different fuel/hydration systems during training. If a system is hard to use or unreliable, you won't use it as frequently as you should.
3. Determine how much to carry and how much to get from aid stations. Depending upon what's being served on course, you will want to carry more or less food with you; however, note that most races feature well-stocked aid stations, so don't load yourself down unnecessarily.
4. Know what is at the aid stations and where they are located.
5. Base nutrition intake on time not on mile markers; set your watch to remind you to drink on schedule. Try to take in eight ounces every 15 minutes and close to one gel or half a bar per hour. 6. Mark your bottles accordingly so you know how much you're drinking. For example, measure out eight ounces and then mark 8 oz. increments on your bottles to help keep your nutrition plan on track.
7. Drink intermittently when your pace is steady.
8. Practice all nutrition and hydration strategies and techniques during training.

Make your own homemade energy gel

Anyone ever try this?

Homebrew Power Goop

7 and 1/3 tablespoons of honey
3/4 teaspoons of blackstrap molasses
1/10 teaspoons (just shy of 1/8 tsp) of table salt

Link: http://www.active.com/mountainbiking/Articles/Make_Your_Own_Homemade_Energy_Gel.htm?act=AFC-SocialMedia&Property=Active&Sport=Running&PageType=Content_Articles&Emp=GS&PostType=Micro_blogging&Site=twitter&Dy=6_02_09&Note=homadegels

Today's workout....

One hr bike ride this am, yoga and then swimming tonight. I can't get enough!

Long Run....and I mean LONG....

I did my long run this weekend and actually finished 20 miles in 3 hrs with 45 mins of that being warm up!

Not Bad!!!

Pose of the Month: Heavy Legs on the Wall

Try this yoga pose after a long hard workout, particularly a run.

How to: Heavy Legs on the WallFor this very passive pose, you will need a wall. Lie on the floor and simply walk your buttocks all the way up against the wall. Your legs will extend straight up the wall. If you have very tight hamstrings, then you may walk your hips about 6 inches away from the wall, or you can have a bend in the knee. With consistent practice over time, you will have your legs straight. Some schools of yoga teach the practitioner to put a soft roll under the sacrum (lowest part of the back).

Arms can be out to your sides, palms face up. Arms can also be extended straight out of the shoulder having a 90 degree bend in the elbow, palms facing up. Once in place lift your head gently off the floor and tuck the chin to the chest then extend the back of the neck as you replace the head on the floor . Soften your eyes and be very heavy in the floor. Stay in the pose from 1 to 15 minutes.

To come out of the pose, slowly bend your knees and roll over on to your right side, curling up into a fetal position. Linger for a few breaths and then press up until seated.

Okay, so tomorrow's workout:

20 miles or 3 hr run, whichever comes first...and here's the kicker...2:15 at race pace! I will definitely be using "the stick" after this workout.

Just in case you are curious.... http://thestick.com/

Fallen A Novel

So, of course I have to support my "sis" who just started writing again....check out her novel below!

Fallen - A story about a young girl who falls in love with a guy with suspiciously inhuman abilities. It's an easy and fun read!

Please pass on her website link below - Happy Reading!

http://www.fallenanovel.com/

PS - Let me know what you think....

Active.com > Triathlon > Mark Allen's 6 Essential Tips for Your Best Race Ever

Great article regarding Tri- training I found today!

http://www.active.com/triathlon/Articles/Mark_Allen_s_6_Essential_Tips_for_Your_Best_Race_Ever.htm?act=EMC-Active&Vehicle=Triathlon&Date=05_17_09&Edition=1&Sections=Articles&Creative=Mark_Allen_s_6_Essential_Tips_for_Your_Best_Race_Ever&TextName=More&ArtText=txt&Placement=1&Dy=Sun&lyrisid=19946051

First Post

My very first post to my very first blog....how exciting!!!