Week 8: Recovery Week

I'm not feeling all that hot today. Work has been hectic with 50 needy transitional care residents (yes, I am thankful to have a job); G.I. outbreak in Marin County which finally affected some of the residents in the facility, so the stench of bleach was powerful and permanent today. ugh. New Year's eve party was canceled for my residents - boo. I was excited to host a 'Once In A Blue Moon New Year's Eve party' too.  Ho hum.

Spin class nearly done me in after traveling this past Holiday weekend.

Best part of my day was pulling up to my house.  I found two packages at my door stoop. I love finding packages at my door!!!!  What could it be????  One package had my Holiday, Hello Kitty pj bottoms my sister made for me and altered purrfectly. The other contained my down vest from Eddie Bauer; sale sale sale item. Super soft and comfy.  I love soft and comfortable treats surrounding me.

Called my mentor and she advised I rest tonight. Off to bed I go.

Stay tuned for details about my Benefit Concert in January 30th. SAVE THE DATE.

Week 7: 3hr bike ride (inside Health Bridge - Centegra Health Services)

Crystal Lake, IL: A huge snow globe
It was snowing a lot when I woke up this morning. It seemed like I was in a huge snow globe. It was so purdy!  Mom wasn't convinced she was going to be able to drop me off at Health Bridge (my former health club.)  Thankfully, I got there. However, I forgot my water bottle full of gatorade...doh?!  Mom to the rescue!  Upon leaving the women's locker room, I found her standing at the end of the hallway with my water bottle held out.  "You forgot your water bottle."  Mom is the best SAG a girl could have.
Last words I was told by mom, "Have fun!"  Yeah...I hope there is some good eye candy to look at otherwise it is going to be a very long bike ride.


3 hours of reminiscing on the bike
I noticed so many things while on the Precor stationary bike. 1) it sucks to ride on a stationary bike without foot straps; 3 hours of inappropriate pedal strokes...yea, it sucked. 2)  people watching when there is limited  'eye candy' makes for a very dull and boring story in my 'land of make believe'. 3) wish I was at home in/around gorgeous Marin County riding with my Ironman mates - missed you guys!!!!  Instead, I was stuck inside watching the large, white fluffy snowflakes cover the cars in the gym parking lot.

"It's a Small World After All"
Thirteen years ago, I went to Healthbridge and figured I would run into or see people I knew from way back then. Sure enough, I saw Andy whom I used to work with at County Seat Jeans store in Crystal Point Mall about twenty years ago - he looked about the same; married; more developed muscular build. Too funny!  Then I was spacing out and noticed a woman's mannerisms...OMG! is that Julie???!?  Yep.
She and I used to work at Centegra Health Care Center in McHenry, IL. She looked about the same, except she had a basketball sized belly, i.e., preggers. She looked too darn cute.  It's a small world after all.

Bucket List: snow blowing - check!

Helped Bucko snow blow and shovel the covered driveway after working out for 3 hours at the gym.
Ugh.  Shoved a few almonds in my mouth; a few sips of electrolyte drink; suited up and off I went to be an astute student of the snow blower.  Oh what fun I had with that oh so anti-Green, snow blower machine!  WEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!

Stay tuned for details about my Benefit Concert in January 30th. SAVE THE DATE.

Week 7: Holiday fundraising

Ho! Ho! Ho!  My sister and her husband gave me a very generous donation of $400- while I was in IL.
Upon my arrival back to 'vacation land', Northern Ca, I opened a holiday card from a college friend's mom to find a $300- check. She is donating to the cause because she lost her dad, Carl Roeschlein, in 1978 to myeloma. She said, "it was terribly painful way to die. I hope this check will help you in your effort to combat these terrible cancers."

I broke out in tears...tears of joy. tears of sorrow for Elsa's loss. tears of fatigue from such a hellishly long travel day. tears of pride that I chose to take on such a journey for the good of the cause. I am so grapeful.

My Aunt was hospitalized today with colitis on her 70th birthday - no bueno!  Prayers to her.

My 8 mile run will be done tomorrow. Life happened to me at 2AM (PST) and didn't stop until 2PM PST.
ugh.

Stay tuned for details about my Benefit Concert in January 30th. SAVE THE DATE.

Week 7: Christmas Day

Ho! Ho! Ho!  Merry Christmas!   The Groos'/Annes/Rankins'/Maddie tornado hit this afternoon and is gone. Yowza!  Time flies when you are having fun with a dynamic family. I am so grapeful to have such an amazing family. Everyone is impressed that I will be embarking on such a journey come July 31, 2010.
I'm thrilled to welcome to Team Iron Mel the Annes family, aka Abels and Annes (abelsannes.com). I am equally thrilled about the very generous donation I received from them - $400.00!  Yea!!!!!!
My sister reminded me, that "2010 is all about the 4 and the 0...just added another zero. hehehehehe."
Oh, that's right. I/we're turning 40 next year...gulp.  So glad I still feel 27 years old.

Today, I did core workout; ate; played and snuggled with my nieces, nephews, took a ton of photos to capture the essence of the 'Christmas storm', and laughed and swapped stories with my siblings. It was a very merry Christmas, indeed!  Weather: warmer - 40 degrees, rainy at times, roads were icy, snow covered the ground.  The dance of the deers was the highlight of the early evening. "Look! The deers are playing 'deer tag!'" mom exclaimed. It was fun to watch the deer 'frolic and play the eskimo way' from the kitchen.

Tomorrow: 3 hour bike ride at my former health club, Healthbridge in Crystal Lake, IL. Impressive club. still looks great and going strong after 13 years.

Week 7: swim + bike + core

I am ready to embrace change. I am ready for 2010. I am ready for newness. New life; new attitude and approach; new people in my life; new charities to give to; new information to learn, etc. Out with the old; in with the new!

Swam today. Showed my YMCA card to the most unpleasant woman at the desk; she waved me thew and then said, "Wait Melissa...your card expired 12/22/09. My card expires 12/23/09 see and I showed her my card. SHE made a mistake.  Thankfully, I swam today because of HER mistake. Grapeful for the swim; ungrateful for her rude attitude. Horrible. Is that how you get me to sign up for the YMCA?  hell no.
Kill me with kindness...then I may think about it.

My swim went well. Focused on rounding my arms; pulling my body towards my hands. Swam with a man and then 2 other women at the end of my 1800 yards. Great experience.

I got home to find JJ preparing to ride China Camp loop, so I quickly changed into my bike clothes and joined her. I'm getting good at the the transition. woot! woot!  On the bike ride, I really felt the pedal stroke improvement from the 6P-12P drills we did last Saturday. Yea!
I was cruising along - of course, don't know how fast because my stupid bike computer isn't working. drats. It was darn cold out there too, so that was motivation enough for me to high-tail it home.
Suffice to say, I'm getting stronger and more efficient with my pedal strokes thanks to Coach Mike's drills. Thank you! Thank you! Thank you!

Off to bed. Fly out (safely) tomorrow to Chicago to be with family for the holidays. I am tearfully grapeful.

Week 6: run (check) core (check) swim (check) bike + run (check, check) eat, drink, be merry (check, check, check)

Because I CAN CAN
I readily endured a 6 hour workout today. Why?  Because I CAN CAN.  I am motivated by going the extra miles for the perceived underdogs of the world. However, these "underdogs" are actually heroes of mine. I committed myself to this epic journey (140.6 miles), so that one day Tyler, Christophe, Frankie, my Aunt, my Uncle, Luke, Em K, and others who have endured cancer or continue to fight it (without a choice) don't ever have to "endure just to live." I HAD a choice today to do the workout; they don't have a choice about living. For them, it's a matter of life or death. Cancer sucks!

I TRI'ed today and did it.  I loved playing today. I loved waking up and doing the 3-4 sports that bring me joy and a spring to my step.  I made an investment in my life today for the true heroes motivating me.  I am honored to play hard for 6 hours while Luke, Tyler fight for their lives. It doesn't seem fair that they don't have a choice in the matter - they MUST fight and endure everyday. I can rest. I can choose not to workout because my life is "too busy"or "whatever." That's crap. I learned today that an Ironman life is hard work. You get out of it what you put into it. One of my teammates joked around and accused me of cheating on my workout - - hell no! Dare to find me cheat myself out on doing something hard.  When life gets hard, I get excited and plow ahead with a passionate drive and quiet confidence that I WILL reach my goal(s). This journey is all about others and finding a cure for them. One day the cure will be found. Until then, I will continue to TRI my hardest to raise more monies to ensure successful research, patient education, and community support for the families.

2-Mile Run Marker
Thank you Coach Simon, Coach Sedonia, Coach Mike, and Coach Doug for timing, recording, and cheering on the sidelines. My time was faster than my initial mile marker (I think). Per Coach Simon, I was correct. Here's what he said, "Melissa, Great job on today’s run marker.  You ran a 18:15, improving by 54 seconds and raising your VDOT from 30 to 32." Thanks to Maria (my running partner today) I kept running with relatively decent form near the end when I wanted to stop and vomit. It helps to have male 'eye candy' soccer players on the field too. A great pair of legs, a tight can can, and an active man IS motivating, indeed.

Core Workout
OMG!  I love the burn from those dynamic, partner core exercises. Never had I felt so near to working up my Luna bar than when I was doing those drills. Or maybe it was seeing Coach Mike in an Ironman speedo (doh!) I digress...I feel like a new woman after those exercises. Clearly, I was born to move and challenge my muscles, i.e., mostly my brain. Today taught me a lot. Number 1 lesson: training is all mental: mind over matter; if you don't mind, then it doesn't matter. NEXT.

Swim Drills
I swam with Group 1 and focused on perfect swim strokes, i.e., EVF. Near the end of the swim practice, I noticed a throbbing headache, cramps and general confusion coming on. It was no bueno!  I talked with Coach Sedonia and she recommended I get out of the pool; stay warm; hydrate. Coach Tony helped with water/hydration during my workout too - Thanks Tony! Appreciate the help in keeping me hydrated.  Merla gave me a caffineated Gu shot which tasted like liquid Tang but sweeter. Blick! I quickly washed it down with plenty 'o water, water, and more water. After about an hour, my vice grip headache diminished to a dull ache. This will be my new focus: hydration -> preventing splitting headaches during long workouts, 3+ hours.

 Bike
Spun for an hour and a half in the gym of Drake High School. Bird's eye view of Mt. Tam...sweet!
Life is good as an pre-Ironman. Damn hard spin though, but super fun.  Focused on relaxing my upper body and allowing my lower body to do the work it needed to do; core strong and engaged. One legged drills, cadence drills, hill climbs and repeats, etc. Fun, fun, fun!


Bike + Run = Ick, I mean BRICK
After one hour spin, we dismounted the bike and ran 4 minutes out in San Anselmo neighborhood (my old stomping grounds) and back. It was a definite ICK of a run. Felt sluggish. Managed to wrangle Maria to help me keep moving forward - she and I have a similar pace. Thanks again, Maria!
Awesome job today.

Flat Tire Clinic

Hisssssssssssssssssssssssssssssssssssssssssss...to empty. Changed my front tire in, um, let's say awhile on my own. Tony's expertise sped along the process. Thanks Coach Tony!
  

Post Ironman Tri Workout
Marin Brew Company - turkey burger with spinach salad + blueberry ale. Yummy. I move to eat, drink, and be merry with my Ironteam mates. Super fun chatting it up with Coach Doug, Coach Nick, Wearables Kristie, and Sara, Vineman teammate. All other teammates were at the other half of the table...HELLO DOWN THAR... Go TEAM, GO IRONTEAM!

Best bumper sticker I read today when I reached MBC parking lot:
"Who would you be today if you didn't have your story?"

I cannot imagine being any other person, except for who I am now:
An Ironman in training to find a Cure!

I am one grapeful girl.

Week 6: run + bike + core

Stream of near (un)consciousness while running laps around my neighborhood
I realized on my lap run tonight that my Ironman training is teaching me lessons on how to balance my life.
Balance of all elements - work - play - fundraising - socializing with family & friends is more difficult than I expected. I find myself in black and white situations all the time. Go out or not; Drink or not; Have fun with friends and/or family or not. Run, bike, and core or just run + core work.  As Coach Dave said on Day One: "Life Happens. Do the best you can after a long day of work and your life." My goal: grey or gray...it matters (double-entendre excused, of course)

My Beanie Baby dog friend, Post
While running laps around my lit neighborhood of The Meadows with Usher seducing my ears I noticed a stuffed animal on the neighbor's fence post. Immediately I thought, hmmm, what can I call him? Post.
Post kept me company tonight. His cute white and brown body propped on the wooden fence. He awaited my every corner turn. He never left. He was the best support I got on my run tonight. Thanks Post!  (I know I've lost my mind. It's ok. I'm aware of this.)

Lost my mind after hectic work week
Running tonight was the best respite after a hectic holiday work week. It was the gift that kept on giving. I felt strong; ran threw my side stitch; imaged every step I took tonight is drawing me closer to being an Ironman on July 31st; visualized myself on the Vineman course with my Iron body/mind/spirit, teammates, friends, and family cheering me foward one step at a time; running like the wind and actually smiling all the while. I cannot wait! 

Time to go make couture Puppy Chow for Sandy Grrrl and H. Thanks for the support!!!!

REMEMBER THE REASON FOR THE SEASON...
Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my benefit concert fundraiser and join us for a rockin' good time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 6: swim + run + core

5:00AM didn't come soon enough. After last night's hellish end, I really wanted to swim and clear my mind/body/spirit from the angst I felt towards Ms. Unkind-CL-Cobra lady. Hisssssssssssssssssssssss!
My game plan was set (thanks Sedonia!): Planned duration: 1:00 Planned distance: 1899.6 yards
17-Dec Long 1:00
G1
WU 200 EZ
2x50 25 kick on back/25 free RI 10"
2x50 25 Catch Up (CU)/25 free RI 10"
2x50 25 scull/25 free RI 10"

2x100 L5 RI 10"
200 L5 RI 15"
3x100 L6 RI 10"
200 L5 RI 15"
2x100 L7 RI 15"
200 L5 RI 15"

CD 100 EZ
Total 1900

It seemed a daunting task to swim 1900 yards, but I DID IT!  Focused on efficient techniques, keeping my head turn slight when I took a breath, EVF, pulling my body up and over the barrel towards my hand (I think that's what you do) Anyway - I'm still tired; half awake. Feel great. Proud of waking up at 5A; swimming for one hour and change + core work. Must sneak in a one hour run after work before I head to Lucas League Christmas party with the girls and boys of Toy-land.  Ho! Ho! Ho!

Time for eats + shower + work (with Christmas Party! and candlelight dinner) = Happy Happy, Joy Joy.
REMEMBER THE REASON FOR THE SEASON...
Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my benefit concert fundraiser and join us for a rockin' good time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 6: pre-rant/Buddy Run

I am off to run at the gym to blow off a lot of steam. First, I get flack about sharing a bill with my house mate. Then, I get an evil message from margaretkind@mac.com a perfect stranger who went out of her way to read a CL ad about my queen size sofa I need to sell. She scroogely claimed that "a five year old couch is worthless." WTF?!  I cannot IMAGINE emailing someone that comment. What is happening in the world today?  Is rude behavior like this acceptable to others??...because it isn't wanted in my life today or EVER. She hit the wrong nerve with me. I'd like to kick her in the teeth right about now, but I won't. I will "RISE UP" and go run to Pink's new album. Time to get a lot of aggression out. GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR.

REMEMBER THE REASON FOR THE SEASON...
Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 6: swim oyo (on your own)

I headed to the YMCA last night for a short distance swim: 1400 yards. My plan was focused on putting into practice Sedonia's notes from my swim analysis. It worked...at times. I felt a great propulsion during the 8 x 100 yards. Whoooo hooo!  I love putting theories into practice. Efficient swimmer here I come!!

WU 200 yards EZ
2 x 50 kick on back/25 free 10' rest
2 x 50 catch up/25 free 10' rest
2 x 50 scull/25 free 10' rest

8 x 100 L5 effort 10' rest.  Below are my times for the 8 x 100 yards
1 @1:51
2 @ 1:50
3 @ 1:51
4 @ 1:49
5 @ 1:50
6 @ 1:50
7 @ 1:50
8 @ 1:50

I focused on reaching up and over the barrel and EVF (early vertical forearm.) I've been researching EVF swimming techniques and here is what a well known coach says about EVF. 
EVF as occurring before you start to pull. The forearm is perpendicular to the water surface, facing directly rearward, as is the hand. The hand is directly below the elbow at this stage. The elbow must be high in the water!!!

The CATCH is the EVF position. Great swimmers hold onto water and pull their body over their hand. This is the opposite of what beginners think, ie; pulling their hand past them. A concept to think of is swimming over a barrel. The “catch” involves a hold on the water. The arms are in their most propulsive position when the forearm is vertical, and the sooner the swimmer engages the vertical forearm, the more propulsive will be the pull. Thus EVF!

Rich Strauss is a triathlon/swim coach who also has written on EVF.

Here is what NOT to do:
1. When your hand enters the water, palm is down towards the bottom of the pool.

2. If you start pulling now, without doing anything else, you will be directing force downward and lifting your body, rather than moving your body forward.

3. This continues until the natural sweep of your arm stroke eventually directs forces rearward.

The CORRECT way:

1. Get your palm from "down" to "facing rearward" (and thus pushing you forward) as quickly as possible.

2. The proper way to do this is by bending the elbow, or "catching" the water as soon as possible. EVF.

The SHOULDER SHIFT is a component of EVF. Adams makes key points as follows: Once your extending arm has reached forward to full extension, you can get a few more inches by advancing the shoulder. At this point in the stroke, take the time to assume the high elbow as discussed... ASAP! You accomplish this act by internally (medially) rotating the upper arm bone (humerus) and flexing the elbow. This action ends with the forearm and hand assuming an almost perpendicular position in relation to the surface of the water, before the elbow is moved (adducted) toward the feet. The positioning movement of the arm takes place in the shoulder with very little muscular force. Read this again... it is VERY IMPORTANT!!!

READ THIS AGAIN!

There are 4 quadrants in the swim stroke:

The front quadrant is where propulsion initiates; the second quadrant is where the acceleration of the stroke occurs; the third quadrant where the recovery is initiated and the fourth quadrant is where the recovery makes the transition to the entry.

EVF is all about the 1st quadrant.

BTW, according to coach T, most of the great swimmers actually use a straight pull as opposed to the curved description many of us have been told. The position of the hand and forearm as it moves through water, determines the efficiency of a swimmer’s propulsive mechanics.

EVF is all about LEVERAGING (increasing drag) the water and improving the HOLD of the water.

Early Vertical Forearm position is the ideal. A late or Lagging Vertical Forearm position is not as good., and the dropped elbow is the worst position!


REMEMBER THE REASON FOR THE SEASON...
Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my benefit concert fundraiser and join us for a rockin' good time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 6: "Rise Up!"

I am hormonally challenged tonight, glass of vino flowing through my veins, and then I get this message from Coach Sedonia. Now I'm crying a river. Damn...feels good to affirm life. She wrote:

"Hey Team,

If anyone is yearning for a little extra inspiration on these cold mornings...try this on for size:

Those of you that have done Vineman I'm sure have met and learned to love the run turn-around marshall.  And for those of you who have yet to do Vineman, you too will fall in love with him. 

What you may not know is that his name is Hank and he is an official honoree for the Redwood Wine Country Chapter of Team in Training.  Over the past few years that I have known Hank his battle with cancer has gone back and forth and yet he has never waivered with his endless dedication and commitment to the team.  He thanks each and every Ironteamer that visits that turn around and come mile 22 of the marathon when you Vinemaners see his smiling face, you too will be overwhelmed with the magnitude of the fete you are about to accomplish and the difference you have made for people like Hank.

Unfortunately today his Facebook status read:

"Blood tests results today confirmed my immune system is attacking my red cells again. Instead of waiting until January to start chemo, I received my first round of Campath today along with 60mg Prednisone to hopefully stop the process. So now, it's back to loving life, having fun and making every day special. Paul Thorn says, "When life hits you like a truck, it's time to rise up!" Is there any other way to live?"

So this week when you are faced with challenges, whether at work, in your training or in your life...I challenge you you "rise up" like Hank.  Face the challenge head on, love life, have fun and make everyday special!  After all...is there any other way to live?

You all are heroes!
GO TEAM IRONTEAM!!

Sincerely,

Sedonia"

REMEMBER THE REASON FOR THE SEASON...
Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 6: Iron Mel's Swim Analysis

Note from Coach Mike K.

"Melissa,

 Great work yesterday.  Here are Sedonia’s comments and the link to your video.

Your stroke looks really good.

You’re missing a little water up front.

Turning your head too much when breathing.

You finish a little short.  Push out a little further.

Good frontal rotation.  Excellent rotation!

Flat in putting your hand in.  Visualize bringing body to hand.  Really grab the water with your arm over a barrel.

Scoop water behind you.

Here’s the video link:  http://www.youtube.com/watch?v=X9z4e5ydm-U

Mike K"

OMG...I made 'You Tube.' My Iron season just made me blush (insert eye roll.)

"Trust only movement. Life happens at the level of events, not of words. Trust movement."-A.A.

Starting tomorrow, I will be improving my movement in the water. Thank you Coach Sedonia and Coach Mike.

REMEMBER THE REASON FOR THE SEASON...
Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 6: Puppy Chow For A Cure!

Happy Holidaze, Everyone!,

Care to make your family, friends, or your life a little sweeter? Here's your chance.
I am mixing up and sharing my second favorite dessert, Puppy Chow (not for animals, sorry folks.)

This recipe has been around forever and it is yet another recipe that I love to make during the Christmas season (surprise, surprise!).  I’ve never figured out exactly why it’s called “Puppy Chow” but that’s what I’ve always heard it called.  Your guess is as good as mine. I could eat this stuff ALL DAY LONG!  I usually have to make at least a double batch so I can keep some for myself!!  It’s a perfect combination of chocolate, peanut butter and crunchiness!
Here's the sweet scoop:
$10- large ziplock bag of Puppy Chow
$20- for 1 container full of Puppy Chow (container is freezer and/or refrigerator proof)
$35- for 2 containers full of Puppy Chow

$15- per container refill; $5- refill for ziplock bags

All proceeds to go directly to my LLS campaign.
Make a donation and I will gladly gather your Puppy Chow to make life more delicious!
Great holiday gifts if you are stuck on ideas. Thank you!!

Make Life Sweeter; It's As Simple As: '1, 2, 3': 
1. Click on Puppy Chow
2. Donate the amount to my website. how much sweets you, family, or friends need in life.
3. Puppy Chow containers available for pick up at workouts; deliver nearby (live in Marin.)

Gladly do short order notices too.

Bonus: Each donation will earn a piece of my Ironman too! You decide what piece you want to own to help propel me forward on race day. Feel free to plug your business, dedicate the miles to someone special, etc. God knows, I will need something to think about while I'm going the distance among the vineyards. Cheers!

Again, thank you - I am very grapeful for your support!

Sincerely,
-Melissa

How to Help?

Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

P.S.  I remembered the culprit of the 'mysterious bruise.' It was a sweet, attention seeking, bitch (that's right, a female dog) named Hannah.  During Lucas Leagues Bowling on Thursday night, she needed more attention. So she got my attention and more TLC by jamming her dog nails into my right calf muscle. YOWZA!  It hurt so flippin' bad; I clearly blocked it from my memory bank. Coach Doug, Helen, Margaret and others were joking around and alluded to the idea that a male dog, aka man, scratched me Friday or Saturday night. Bwah.

It was not until today while driving and reminiscing that I remembered, "It was a dog who made that mark on me!"  Not the typical dogs that I attract. woof! woof! "Who Let The Dogs Out! WOoof! WOoof! Woof!"

Week 5: a mysterious find during Swim Focus

...a vertical, superficial bruise on my calf. One of the volunteer's on deck asked me, "What's that on your leg?  Is it a bruise??"  I contorted my body and exclaimed, "Hmmmmm...oh my! Why yes, it's a bruise. A vertical bruise...What the devil?! Don't know how THAT happened."

Coach Doug asked me, "What did YOU do last night?? hehehehe" If only.
I reassured him, I wish I had a better story than, "Gee...I don't know!" Ho hum.

Coach Doug's advice: R.I.C.E.  Rest. Ice. Compression. Elevation.
Most excellent advice. Off to practice what he suggested.


REMEMBER THE REASON FOR THE SEASON...
Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 5: It's Swim Focus! + A Heroes Focus!

BRRRRRRRRRRRRRRRRR

We swam at IVC: Indian Valley College outdoor pool in Novato at 8AM. Weather: rainy, cold, and not decent swim weather. Oh well...time to 'Iron Up.' EEEEEEEEEEEEEEEEEEEEKKKKKKKK!!!!

  

"Just Keep Swimming, Just Keep Swimming"  Once I got in the tepid waters, I focused my mind on feeling the water and warming up as best as I could under the circumstances, i.e., cool waters; shitty/rainy/cold weather. I thought to myself, "Okay - this is alright. It is actually refreshing. Curious."

We rotated swim stations which was fun. I like when the workouts aren't boring; changing up drills and simulating open water techniques are helpful, i.e., getting kicked, poked, prodded, and hit...Thanks for the leadership/coaching, Margaret. Coach Dave taught us the importance of drafting in the water. Tammy instructed me, BK, Sandy, and Yi on a variety of drills: side pulls, body rolls, catch ups,  perfect stroke. Sandy left early, due to not feeling well (hope you are feeling better, grrrrl!) Michelle's message was all about sculling and treading water. Coach Doug videotaped us. Coach Sedonia, Jen Jay, Helen, Kristie, and Nick helped out with swim interpretation, taking notes, station transitions, umbrella holding/timing stations, and overall directing the Iron Team participants' chaos. Coach Mike was going to help Group 3 practice the swim critiques, but the heavens opened up.  Downpour!!!!!!!! Team Iron was instructed to "TAKE COVER and GET WARM!"  Overall, it was a fun and challenging workout. Sorry if I missed a coach's name or a volunteer here. Appreciated your help today!

"Reunited And It Feels So Good" (la la la-la)

Swimming in 'draft lines' was a bit nerve racking at times. I had my teammates tapping my toes relatively continuously to simulate race day scenarios. Swimming 4 body length down one lane was extra special too. Man alive...did I feel cramped, but relaxed into after the fourth time....or tried to. I will rally come race day. If I need to kick, poke, prod, or catapult, then I will for the good of the LLS cause.

I got my swim stroke videotaped too. Super cool. Thanks Doug. Analysis by Coach Sedonia to come; stay tuned.

Honoree Potluck
Laura, Christophe, and Frankie spoke about their individual journeys with fighting cancer.
Amazing people. Inspiring. Hopeful. Committed to living their lives cancer free and aloud.
These people are true heroes today and always.

Note From Coach Sedonia, aka Pool Princess:
"Hey Iron Warriors! I just wanted to say great job to all of you that braved the elements this morning and
came out to make another deposit into your iron bank accounts. Those that were unable to make it...you were missed!
I also wanted to send a HUGE thank you to all of the staff, volunteers, honorees and coaches that helped make today possible.
Whether in the water, on the deck or at the potluck, your presence was noticed and very much appreciated. It is an honor to be surrounded by so many amazing individuals! Keep up the great work both in your workouts
and your fundraising efforts.
Happy holidays…here is a short clip of what might happen if your coaches got together to decorate a Christmas tree…we’d better just stick to coaching…enjoy! Have an amazing week...and be proud of yourselves...you are awesome...and with each passing day you are becoming more and more IRON!! GO TEAM IRONTEAM!! 
Cheers,
Sedonia"

I love the fact that I'm heading into the Holidaze feeling IRON
mentally, physically, and spiritually. Ho! Ho! Ho!

How to Help?

Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 5: bike

Yesterday, the Heavens did not cooperate with the Iron Team to bike outside 30 miles, so we took cover. I made my plan: spin class (1 hour) at 24 Hour Fitness followed by 1 hour on the stationary bike. Perfect!
I called 24 Hour Fitness and confirmed the class time, prepared my bag, and headed south down HWY 101. When I got to the gym, I noticed the sign up sheet and quickly signed my name to the class roster (two slots remained.)

Walked into the spin class room and gasped...it was completely full. What it is this?!  Bikes were set up in a semi-circle; towels on every bike I tried to use as mine. Damn...are there any bikes left?  Off to the corner I went and found one unused.


"No one puts Baby in a corner"
 Phewf!  Thank goodness I found a spin cycle because it would have been a long ride on the stationary bike without my iPOD and/or music playing in the club. Plus, the stationary bike seats are near crippling.
Spin class kicked my ass. Seriously.
I wasn't prepared both in the hydration or food sense and I nearly passed out. After class, I quickly transitioned to the stationary bike and finished my workout.

Orange was the color of my urine
After indoor cycling for 2 hours, I found my urine was a hue of orange. NOT GOOD! 
My head throbbed, body dressed with chills, my mood was irritable, and I knew I was severely dehydrated. Time to push fluids, push fluids. Gulp.

I recovered after two-four hours of aggressive fluids. Cycle for 2 hours on 3 water bottles, one banana, and a Luna bar = dehydrate, fatigue, live and learn.

Off to IVC: It's Swim Focus today and an Honoree Potluck!

How to Help?

Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 5: swim + Honoree mention

My swim at the YMCA tonight was uneventful compared to the cannonball I received from my special water buddy, Jack the other night. SPLAAAAAAAASH!

My nutrition: I swam off the rest of the peanut butter M&Ms consumed early today. I think I had my M&M allotment for 2010. I did however manage to eat 3 pieces of fruit; a decent and well balanced breakfast and lunch. I think I prevented my arteries from a complete blockage and only enabled a partial blockage. Not so funny though, I did have a slight pain underneath my ribcage tonight and thought twice for just a second...is this my end????  Hope not. Suffice to say, the ache resolved and disappeared.

These days I love to check my mailbox in hopes of LLS donations. Sure enough, I received a $30- donation from a former neighbor and high school counselor, Bill K. Thanks Mr K! You rock. Also, I got a Christmas card and letter from my Aunt Kris, my hero for the past two TNT seasons. She wrote:

"Dear Friends and Family,
This year of 2009 was a real lesson in patience for me, and I didn't do well. I haven't had teeth since my surgery (from squamous cell carcinoma) in June of 2008 and that's a long time not to be able to bite or chew anything. I had my stomach tube removed in April so I got rid of all my remaining cans of liquid food. Kari purees my meat and vegetables. She tries, but what can you do with pureed anything? Basically, I'm eating to stay alive, not because it tastes good! I never thought I'd see the day when it was hard to keep my weight up. I've always had to watch my weight pretty closely to keep from gaining. Now I'm trying not to lose weight. Drinking the supplement, Boost, helps out at 360 calories per bottle, but not the same as eating. I've always loved to eat! I thought for sure I would be able to eat Christmas dinner, but NO.

There is a light at the end of the tunnel however. I'm having my last surgery December 9th at UCLA. Depending on the healing time, I should be able to be fitted with dentures January 2010. I have a feeling getting used to a mouthful of teeth again will be a challenge. Believe me, I am up for the challenge!

Cancer is a terrible thing. I feel blessed to have had such amazing doctors. UCLA deserves its reputation of being outstanding in the medical field. It will be two years next June and I can officially consider myself a cancer survivor!  I'm also quite happy to celebrate another milestone in my life. I'm turning 70 years old on December 27th. It's great to be an "old lady" because I get to be a Grandma! Not just any Grandma, but a grandma to Kaileigh (7), Sofia (3 1/2), and Carter (1 1/2)...the best grandchildren a grandma could have!

Looking forward to your cards, pictures, and letters!

Love,
Kris

Man alive! I balled like a newborn baby after reading her letter. SHE is my hero no question about it. She survived squamous cell carcinoma in her mouth and non-follicular lymphoma. Just typing those diagnoses weakens my entire being and brings me to tears and fears.
She survived, beat the odds, and lived to tell her fighting story. She is hella strong. She is one of the strongest women I know in my life (aside from her sister/my mom, Grandma Edlund/their mom, Grandma Groos/my dad's mom, Aunt Betty, and Aunt Sandra.) I am going the distance, 140.6 miles for her. I only pray I can be as strong and determined as Aunt Kris during my journey on Saturday, July 31st. And who knows, maybe one day in the near future, my kids will describe me as being "one of the strongest women they know..."

Week 5: bike + run + core

Yesterday was a Iron practice in patience. Damn stationary bike was shutting off every time I tried returning my foot under the foot strap after my single leg drills. It sucked, but I kept my cool and completed my workout.

My nutrition (yesterday and today): I ate horrible and my workout yielded similar results. Peanut butter M&Ms were my 'go to' food product during the day. Can you say cardiac arrest after eating at least half of the bag....alone. My gut ached; eye gaze dizzy from the simple sugars. It was no bueno. I couldn't stop. Sigh. I am glad I don't eat that shit everyday.

After my bike workout, I quickly jumped on the treadmill for a 40 minute run (10 minute warm up; 30 minute run at my VDOT)  I felt okay. No side aches; my hip was a bit sore, but I focused on the guys ass in front of me. Thank goodness for diversions. I actually felt like I could go forever at the pace I ran. My endurance is improving. Yea!

Tomorrow is a new day and it's FRIDAY!: swim workout.  Plan to swim off those damn M&Ms.

How to Help?

Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 5: Jack Makes a HUGE Splash!

Planned duration: 0:45
Planned distance: 1199.7 yards
9-Dec Short Distance rep 0:45
G1
WU 200 EZ
2x50 25 kick on back/25 free RI 10"
2x50 25 Catch Up (CU)/25 free RI 10"
2x50 25 scull/25 free RI 10"

3x25 DPS RI 5"
75 Build L4-L6 RI 10"
1x100 Breathing every 3 RI 15"
75 Build L4-L6 RI 10"
3x25 DPS* (1 less stroke per lap) RI 5"

Jack Makes a HUGE Splash!
During my 200 Focus on perfect stroke at L5, a frequent and extra friendly YMCA member who doesn't swim many laps, due to his special needs, decided to make a HUGE splash during the start of my 8 continuous eight laps. Oh BOY!  I was cruising along when all of a sudden I noticed and felt a shift of the waters and a gigantic presence with black trunks swimming next to me in the other lane. Then I realized this vivacious figure was swimming WAY too close to me, so I suddenly stopped. What the devil?!  I threw my hands up in the air towards the young swim guards, laughed, and shook my head because I didn't know what the hell just happened. What was that figure?!? The guards were hysterically laughing towards me. Jack was giggling at the pool side...even after being spoken to by the guard. Still was in a daze... I didn't know what happened. Holy Sh*t! (glad I work with people with disabilities - patience is my middle name.) Jack was endearingly evil. SPLASH! KICK! THRASH! SPLASH!?!

Quickly, I shifted back to my focus: 200 yard "perfect stroke" drill and went from swimming in the Slow lane to the Medium lane, and restarted my Zen zone. The previous"200 yard perfect stroke" swim could only be described as The Perfect Storm.

Take Two (sans naughty Jack): 
I started too fast because I tried to impress the guy who was swimming in the lane with me. Doh! It clearly didn't work and neither did the fast, unsustainable level 8. I tired myself out way too soon. Damn near drown near the end of the 200 yard "perfect hella too fast stroke." Ho hum. Swim and learn. Finished my swim with a CD (cool down) 100 EZ (easy) Total swim yards: 1200

*DPS = "Swim what? Swimming DPS means distance per stroke. In trying to improve your swimming speed you must work on two things; efficiency of your stroke and the turn over rate of your arms. If your arm pull is technically sound under the water, you apply good hand and arm pressure and your turn over rate is high you will swim fast. If one of these things is missing you will not be swimming to your potential. Working on DPS during workout sessions will help you become more efficient technically so when you increase your stroke rate to swim faster you will be pulling water correctly."

Moral of the story: I now look forward to swimming with others in the lanes with me because 1) it's very entertaining and great blog material, 2) excellent practice to change up my strokes during a drill or whenever a Perfect Storm occurs, 3) it's fun when interrupted by a naughty person with a disability.
Thanks Jack - you made my swim night. Smile.

How to Help?

Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 5: "Just Keep Swimming" + Luke K. update

Update from Luke K's mom:

"Greetings,

We have had a busy week around the Kaspari household. On black Friday my wonderful husband decided to paint the house for us! Well, here we are almost a week later and bless his heart. I have changed my mind on the colors at least 3 times. He just keeps smiling and rolling (get it, rolling:) with the changes. The kids have given up on me and won't give me their advice anymore. I am probably the most indecisive person you could ever meet.
Because Luke is getting admitted this Thursday through the weekend, we spent Sunday together cutting down our Christmas Tree. We travel up to East Troy, Wisconsin to an awesome farm we found last year. I warned them all upfront that it was not going to be our usual 12 foot tree...so of course I compromised with an 11 footer. Even though the paint isn't finished in that room, the kids couldn't wait anymore. The tree is standing in the middle of the room. I promised Luke it would all be done by the time he comes home.
Speaking of Luke, he has had some troubles the past two days with his steroids. He is on one that is 5 x's stronger than the Prednisone he was on. It started making the bones in his feet and kness ache. He describes it as the same feeling as getting hit with a hammer on the knee. Odd, I don't believe that has ever happened to him before. They put him on Tylenol #4, it seems to be helping so far. His spirits are still high, IT'S not getting him down yet.
We went to Nick's hockey game on Monday night where Luke became an official Princess Indian Warrior. He was appointed by his little tu-tu wearing buddy Natalie (age 4). This honor was bestowed upon him by accepting the ceremonial "stickers" that were placed upon his face, (refer to pictures for a good laugh). He was also able to muster-up enough energy to go out into the elements Saturday night with the guys for a little airsoft action. He isn't able to run around like everyone else, but he keeps up pretty good. Again, there are some horrible pictures. Another one of my many obvious inabilities. The only other thing that went on this week for Luke, besides tutoring, was a trip to the dentist where for the first time ever, HE HAD A CAVITY!! A very small one, that mom is going to blame on all his medications weakening his enamal. His visit was to get a clean bill of health so he can proceed in Milwaukee. The cavity was filled with no novocain, and he is good-to-go. So besides the pain, that is being managed, and feeling tired sometimes, he is doing good.
Thanks for checking in and we will update while in the hospital.
Luv,
Tish"

Plan to swim 1200 yards tonight. Hmm...can't seem to get rid of the green highlight on my typing. Ho Hum! 'Tis the season.

Week 5: swim

Tuesday was a busy day even before it began. Work 8 hours, check; appointment at 5P, check; date with my GB sistah, Dana, check. When will I swim I thought to myself?!? Must swim at 5:30AM; no other choice. Done.
After talking with my long time friend, Sheila tonight, she reminded me about my tendencies as she described me to a girlfriend for her eligible brother (future blind date; been there, done that, can do it again). "When Melissa decides to do something and sets her mind to it she typically does it and always succeeds. That's Mel for ya! She is driven."

Driven For the Cause: 5AM wake up.
YMCA - San Rafael off of Lucas Valley Road.
Planned duration: 1:00
Planned distance: 1600.0 yards
8-Dec Long 1:00
G1
WU 200 EZ
2x50 25 kick on back/25 free RI 10"
2x50 25 Catch Up (CU)/25 free RI 10"
2x50 25 scull/25 free RI 10"
All perfect stroke at L5:
2x 3x100 L6 RI 15"
200 L4/L5 RI 20"
CD 100 EZ
Total 1600

I felt inconsistently "perfect" with my strokes today. Damn near froze myself while in transition from home to the YMCA. Temperature registered 28 degrees in our backyard. BRRRRRRRRRRRR. Luckily, the pool felt warm and toasty.
Think I did my swim half awake. It seemed when I relaxed and kept my stomach tight and pulled in my tush skimmed the top of the water and I swam on top of the water. Coach Mike once told me, "your stroke is really nice and relaxed, but we need to get you to swim on top of the water." I'm getting there.
After the swim, I took a warm shower and sat in the sauna for 7 minutes. AH. pure heated bliss.
Life as a pre-Iron woman is grand...so far.

Reason For the Season: To raise a minimum of $6,000 - $10,000 for the Cure
Help me reach, if not exceed my goal.

How to Help?

Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

 

Week 5: fundraising

"Show me the money!"
is my newest mantra today. I have a day off of practice, but never a day off for fundraising. Raising monies for LLS and my campaign is priority #1. Saturday night, I went out with my girlfriend and she asked me, "What do want to accomplish tonight?" Confidently, I told her I want to get a couple of guy's emails, so I can send them my campaign link. Not a date?! (blush) Sad, but true.

Tonight, I practiced my teammates advice and sent my LLS campaign notices to every email contact, etc. After I pressed send, I yelled "SHOW ME THE MONEY! Money is coming in handfuls!" I love being a do-gooder for an amazing cause.

"Don't Talk about it, be about it." - Snoop Dogg
I'm all about my campaign this year for the true heroes on the team, Laura and Tyler our Honorees. I've decided to raise at least $10,000.00 or more by season's end. It will happen.
YOU can help it make it come true. YOU followers...give, give, give what you can.
Every dollar helps. Check out my secure website. Seriously. Think twice about that $5 or $6 cup of Joe in the morning every morning. Instead, pool your funds after 4 weeks and donate to the cause and my campaign.

Honorees
My friend, Em K, will be celebrating his two year anniversary of being cancer free in January 2010. IM TRI-ing for him.
My Aunt Kris is in remission from mouth cancer AND lymphoma, but she is still at risk for relapse. IM TRI-ing for her.
My high school friend's son, Luke, is fighting for his life against B Cell ALL (Acute Lymphoblastic Leukemia) since September 4th, 2009. IM TRI-ing for him.

I seriously want to CRUSH CANCER FOR GOOD...SPLAT?!?!?! Join me.

How to Help?

Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com

Week 4: Run + Iron U + Swim

Sandy, "Be A Bond Girl", (http://www.beabondgrrl.com/) and I arranged to carpool to Pleasant Hill Recreation Center because my car was making an unfavorable sounds like screeching metal on metal this entire week. No bueno! My job was to be the navigatrix and get us to and fro the workout without incident. I succeeded in meeting my job responsibilities and was generously rewarded with a dark chocolate macaroon, aka crackaroons, which my fearless driver/Iron(wo)man teammate purchased from another teammate. Thank goodness for dark chocolate crackaroons. Yea!

Sandy and I arrived hella early this time thanks to the creative cut off safely executed by my driver extraordinaire. Coach Dave, Assistant Coach Mike and Merla all greeted us on what was a very brisk morning in (un)Pleasant Hill, CA, i.e., low 40's, damp and cold. I don't know what the devil am I complaining about??? I used to live in the land of 30 below zero, no sun, dirty snow on the ground until April Chicago land area for 27 years. Sheesh. California living is great, but it has turned me into a weather sissy. I'm spoiled; I get it.

Run workout
10 x 800 yards on a dirt track; pure old school. Coach Dave instructed us to line up according to our VDOT with 1 standing to the left and 60 standing on the right. My VDOT is 30, so I headed for the middle of the pack and/or stood near Margaret, my fabulous mentor who was my "carrot" on the very first run marker (thank you! thank you! thank you!). Then Coach counted us off by threes, so we had to run as a threesome. hmmmm...there is a first time for everything. Must admit, it was a blast of a workout. I started off running a 400 alone; picked up Maria on the second lap and chatted it up, so my lap was a piece of cake. Then I ran out and Sandy joined in to help Maria finish her 800 yard run. We, the Threesome, repeated this until 10 x 800 yards were done. One hitch in the plan: Coach Dave stopped us after the 4th 800 yard.
I was bummed, but understood we needed to get into the classroom for Iron University and the classroom was finally ready for us. Off to learn about nutrition and hydration from Norma Stark, RD, Coach's better half.

"It's in Our Genes/Jeans" - Norma Stark
I learned a lot about nutrition and the importance of fueling my body for workouts soon after the season began. I experienced leg and foot cramps in the pool; nearly forced to tears on the bike during a 35 mile ride in/around Napa and Sonoma that had 30-35 mile per hour headwinds. Crazy. My eyes widened to the importance of nutrition and hydration after Coach Dave instructed us to keep a food journal. Wow! This was the day I consumed a Dollar Tree bag of sixlet candy all my by lonesome BEFORE dinner that night. I don't recommend that "appetizer" for anyone who is either in their wrong or right mind. My belly never hurt so much.
My wonderfully talented and smart teammate, Sandy, recommended LiveStrong.com site to record my nutrition and fluid intake plus record my activity. I busted a gut when she told me she recorded an interlude she and her husband had in the afternoon yesterday. BWAH! I realized that was why I was so slim years back; I had brought SexyBack before JT made millions. Wonders never cease.
I also realized how thankful I am to my parents who taught me from womb to today the importance of nutrition. I grew up eating the best fruits and veggies from Groos' Garden a girl could ever dream of eating.

Swim workout
Coach Mike led us through a mile long swim workout which included warm up, drills, ladders, and cool down. The focus during base phase training is form and perfecting strokes and breathing. I had intermittently decent strokes and noticed during the ladder part of the workout my fatigue got the best of my near perfect strokes.

Reason for the Season
Raji lost her battle yesterday to cancer. R.I.P.
Coach Mike's brother fought the good fight until he was ready and his family was ready to move onto his/their next journey.
Liz lost her baby brother to leukemia when he turned 30 years old. Too young to pass.
I dedicate my season to Aunt Kris, Uncle Ked, Tyler, Laura, Luke, Em K, Laura A., Rade, and the rest of the people who are the true heroes in my life.

Join me in helping others.
How to Help?

Join TEAM Grapeful IronMel this season! - It's simple!

• Buy one of my Iron(wo)man miles! That's right, own a piece of my race! Be a part of special collective group that will help build a path that will bridge me to the finish line! All proceeds will go directly to the fight against cancer! Click HERE to Buy Miles

• Donate items for my wine tasting fundraiser and join us for a savory time! - one of my first fundraising events of the season which will take place in January. Please e-mail me at melrey8@hotmail.com to coordinate items to donate.

• Sponsorship opportunities. I have a lot of creative ideas and the moxie to help you...help me. E-mail me at melrey8@hotmail.com