Team IronMel

Race Report: IM Grapeful 2010

2011-05-07T19:45:00.000-07:00

"Anyone who reaches the start line of an Ironman has already won. The dedication, determination and insanity it takes to train and sacrifice to get to the start line makes you a winner. When the cannon goes off, it's just a 140.6-mile victory lap." – Unknown

I reached the start line on July 31, 2010 in Guernville, CA at 6:45AM with challenges mounted against me, prayer chains started in the Midwest and connected to the West coast, and an enthusiastic (mostly remote) Team IronMel who helped raise $12,274.25 for my LLS campaign to find a cure for blood-related cancers. 140.6 miles were in front of me; a daunting task to accomplish at best in 81 degrees weather. How on earth was I going to take the ‘IM’ out of IMPOSSIBLE in 16 hours or less with a low-grade fever? Fortunately, my steadfast determination to complete an Ironman before I turned 40 years old, my declared lifelong passion to race until a cure is found, and the courage to face my fears enabled me to endure this life changing victory lap. While this has been a big self-journey - it's also been for a greater and higher purpose. And that's in support of our loved ones and friends battling blood cancers. I can't tell you what it meant to have one of our Honorees, Laura Warren, for example -- waiting at the top of Chalk Hill on race day, with the warmest smile on her face ringing the cowbell and cheering me forward thanking me for being on my bike and raising dollars for the Leukemia & Lymphoma Society. It should be me thanking her and our Honored Patients for giving us hope and reminding us to live each day to the best of our abilities. I race to find a cure for blood-related cancers one day. Until then, I’ll cut to the chase…This is my Full Vineman story.

Team Iron Mel raised $12,274.25 for cancer research
“Michael Jordan’s 38-point performance with a 103 degree fever, which helped give the Chicago Bulls a 3-2 lead in the 1997 NBA Finals.” Remember this event, sports fans? NBA fans? Casual onlookers?
If not, then let me remind you…it was the second most memorable NBA storied event of 1997. It was epic. My Vineman race was relatively epic too. When I recounted my Vineman story to a new acquaintance of mine he referenced this historical, NBA story and it finally hit me and I audibly gasped and yelled “Wow! This SO resembles my 140.6 mile journey. At the TNT kickoff I wasn’t feeling 100% well and on race day, I was sick.” Chris Furbee graciously reminded me that “not only did you go 140.6-miles - you did it with a low-grade fever. That’s amazing! “
Given the fact that two weeks prior I was in bed with general malaise, body aches, sinus pressure, headache, and a fever, I performed as best as I could do with the circumstances my body gave me on race day. As Coach Dave often said, “Life happens.” When my teammates tapered the workouts from 9 hours session to 1-hour intense workouts, I pushed fluids and rested in bed. I knew the race was still mine to do, despite my MD recommendation to “see if you can reschedule your event.” Really?
I reassured everyone (and myself),“if Louie Bonpua finished Ironman Canada with leukemia, then I will complete this race with a low grade fever. I will race for a cure!” While in bed I mentally prepared myself. I visualized myself on the course: strong, tall, and focused. Thankfully, my German-Swedish-English-with-a-dash-of-Irish heritage offered me the guts to take the ‘IM’ out of IMPOSSIBLE and experience the glory of crossing the finish line 16 hours and 15 minutes later in the dark of a Sonoma County night with Margaret Mackey's bike escort (God love you, girl!) What a memorable moment!

July 31, 2010
The Continental United States Oldest "Iron Distance" Event
2010 marks the 21st Annual Full Vineman Triathlon, making it the oldest independant Ironman distance triathlon held in the continental United States. The experience which Vineman athletes have will be unmatched, as they swim 2.4 miles, bike 112 miles and run 26.2 miles through beautiful Sonoma County's wine country.

In 1990 the Vineman was designed to be “the people’s ironman distance event” with an emphasis on making the average athlete’s experience of completing the classic distance the most enjoyable and personalized as possible. While the sport of triathlon has changed drastically over the past decade and a half, the soul of the Vineman remains the same.

Whether you are an athlete hoping to complete your first ironman distance race, you’ve been closed out of the Ironman franchise events, or you just want to be part of a great ironman distance triathlon, the Vineman is for you. With beautiful wine country scenery, typically cool mornings and warm days, and a relatively small field of athletes that doesn’t make you feel like part of a “cattle call”, you’ll find the Vineman to be an “athlete friendly” race. For eighteen years the Vineman has been a favorite of many athletes because of the individual attention they receive at the event. Whatever your reason or motivation for competing, the Full Vineman and its friendly staff of more than 800 volunteers look forward to making your experience a great one.

The Vineman course is a tour of Sonoma County vineyards & wineries, which passes through five distinct regions. The swim takes place at Johnson’s Beach in the Russian River, one of the most rustic swim venues you’ll see in the sport. The bike course is a mix of terrain, and travels through the Russian River, Dry Creek, Alexander Valley, and Chalk Hill grape growing regions. With slightly less than 4000 feet of climbing for the entire bike course athletes find the course to be challenging but not overwhelming. The three loop, out-and-back, run course takes the athletes from the finish area through the back roads of Sonoma County. This will allow athletes to see their fellow competitors, family, and friends more often and keep everyone closer to “home”.

If you want to complete an Ironman distance triathlon in an established and well respected event, here is your chance to do so with a relatively small field. In 2010 there were approximately 700 entrants.

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about." PattiSue Plumer, U.S. Olympian

Hotel to Transition Area

2:45AM on Saturday, July 31, 2010 and I awoke before my 3AM hotel wake up call. The night before I got in bed by 9:30PM, but merely slept on top of sleep and woke up every hour on the hour. My race preoccupied my mind. Morning of my race arrived and I was thrilled the day was finally here. I arranged with my mentor, Margaret, to be picked up at 4:30am and driven to the transition area in Guerneville, CA. We arrived early, secured a parking spot 150 yards from the transition area. Athletes scampered about in the dark towards the river; the air filled with anticipation of a long day. I schlepped my triathlon bag and bike down the hill in the dark of the day. My journey was soon to begin. I got quieter and more focused on the task at hand as each minute passed. My tasks at hand: 1) find a place to rack my bike, 2) set up my transition area. Michelle Carter calmly led me to my numbered transition area. Lucky, I ran into another teammate, Carolyn. She is an amazing athlete, a wife, and a mom of twins, who asked me if she could set up transition next to mine. I readily accepted and thought, “It is time to tap into her race ju ju, so I can race like the champion that she is.” Little did I know she was really nervous and relied on me to keep her focused on task; team work at its best. My game face was on; body calm and feeling strong; mind quiet and focused. Wetsuit, orange cap, goggles (albeit smudged already), and emergency race contact donned. I am ready…God willing!

Transition area: Carolyn, me, Kristie, and Haakon

6:45AM

Full Vineman TNT Ladies ready to IRON UP!

Full Vineman ladies start of 2.4 mile swim!!

All the ladies got in the water to warm up our strokes and awaited the race horn. The Full Vineman race horn went off and I stood in the waist deep waters with 80 other ladies and thought for a few seconds, “Oh! Guess it’s time for me to swim. ” My race strategy was activated immediately, i.e., avoid the slower swimmers and find my space and pace in the water. Presto! Moments later, I relaxed and felt warmed up, and celebrated the virginal moment. The swim was surreal until I noticed a magical sensation overcome my upper body. Around mile 1.2, I began to feel a tingling sensation slowly drape my body. It started with my head, shoulders, and then stopped at my breastbone. What the heck was happening? My endorphins were flowing; arms felt strong, breathing was rhythmic, and I was one with the water. I stopped worrying. Change was guaranteed along this journey; one stroke at a time I was turning Iron.

My challenges continued however. The depth of the river became very shallow at parts underneath the bridge, so I went from doing my first Ironman swim to being a gold miner panning for gold. Another not so golden moment, seconds later, my smudged goggles blinded my sight. They fogged up to the point where could not sight my line in the water. I felt like one of my 90-year residents with glaucoma and cataracts. It wasn’t the ideal race situation; I laughed at my inner dialogue and kept on swimming. Luckily, the river was shallow enough to stand intermittently to spit into them; my sight returned thankfully. Moral of the story: I valued my ability to roll with the unexpected.

Swim Buoys on the Left: ‘Remain the Course’

fuck?! I DID IT. 2.4 mile swim

Long, lean and strong on the BBQ skewer and ‘remain the course’ was my visual mantra when my left leg cramp began and my right foot cramped up too. I told myself, “I don’t need my feet for swimming. My arms are strong enough to get me to the finish line. Don’t worry. Remain long, lean, and strong.” I returned to my mantra and sang ‘Swing Low, Sweet Chariot…’ to support my rhythmic swim (thank you, J'MammaWhaleWayne for the song.) When I got to be 300 yards from the finish line, I engaged my legs and used a stronger kick to get me to the finish line faster. I was proud. I was nearly done with my 2.4 miles swim. It was bittersweet. Moments later after my strong surge, I was done with my Ironman swim. As I scurried on land, I reminded myself ‘Smile for the camera!” Instead, I made a Michael Jordan tongue expression; hung my tongue out like a tired but determined bitch. GIDDY UP!
Time to take a bike ride.
Swim time: 1hour 39:24.6
Transition time: 9 minutes, 13 seconds (swim to bike)

Full Vineman 2010 Transition area

112 miles Bike
I mounted my new triathlon bike, aka Frenchie, with great intention of riding like a wind. My goal: to finish in or under 7 hours. The day offered me a different plan. Priority number one, dial in my nutrition. I had cramped in the water, so I knew my body craved electrolytes and food. I sipped on my water for twenty minutes and then changed to my Carbo pro concoction. I listened to my body and it told me to “Ride smart. Ride your own race.”

Frenchie took me the distance: 112 miles (with brakes on. shit

I met up with Kathryn, aka Iron Roving Jukebox teammate, who encouraged me to ‘Come on, Mel! Let’s go!!’ She passed me and disappeared quickly. My voice in my head repeated itself, “Ride your own ride, Melissa.” I wished her luck before she zoomed off.

10-12 miles into my ride, I heard a noise from my brand new bike that wasn’t normal. Uh oh?! I asked myself, ‘Do I keep going and risk losing my brakes or should I stop? Shit. I have 100 miles to go. STOP.’ The issue became louder and louder, so I pulled over to brainstorm the issue. Internal thoughts: What the devil is going on?? Please God help me figure out the issue. It turned out my left brake pad was rubbing on my brakes, so I adjusted it and returned to my ride. 100 miles to go and I need to keep my pace to at least 14 miles per hour to finish before the bike cutoff. Steady and strong I pedaled. Got passed by a lot of guys and girls who clearly didn’t have a low grade fever and felt strong. I did not feel 100%. I ‘faked it to make it.’ Along my journey, I thanked God for my god given abilities to endure such an event; thanked Team IronMel for helping me raise $12,150 dollars for LLS; appreciated and thanked Mother Nature for giving us a beautiful day that wasn’t too hot, 81 degrees. I was grapeful. Still my demons and Negative Ned screamed in my ears..."you don't really need to finish, do you? Just stop. No big deal. Just stop." I told my demons to BUG OFF!

Mile 60 offered me a chance to see a good friend of mine, Iron Moddie, who cheered me along. Thank you! It helped fuel my fire to put the pedal to the medal and make up some lost time. Miles 75-90, Negative Ned entered the picture. My demons were loud in my head; bantered back and forth with my partially Iron self. The Iron sensation had moved past my torso to my legs. Feet needed attention though. My feet agonized with pain; throbbed every time I completed my pedal stroke. I stopped.
Thank God for my teammate Jane and Andie, a fellow TNT’er from L.A. chapter who kept me accountable and moving forward. Frankly, we helped each other. It was sweet! When I finally crossed the bike finish line I was ready and full of gratitude that all I had left to do was run a marathon. Off and running!
Bike time: 8:30:09.8
T2: didn’t catch my transition. Must have been too fast. Not!

26.2 miles Run

Suddenly, I had a perma-grin on my face. I awaited ALL DAY to get to the run. My plan: run as much as I could and then walk as fast as my dad walks if not faster (trust me, he is Mr. fast Strider man). It worked. I walked faster than the runners who were on their third and last loop of 3, hilly loops. Thank GOD! Meanwhile, I disregarded the blisters that I knew I was producing on both heels. Nothing mattered except finishing this distance in a respectable time (under 16 hours.)
I ran for the cause. I ran for Tyler, my honoree; I ran for Luke Kaspari; I ran for Laura; I ran for Steve, my coworker who recently passed away. I ran for Team IronMel. Most importantly, I ran for myself. I went the distance to give the gift of life to myself before I turned 40 years old and for my active years to come. Time passed too quickly on the run and my mileage remained...one lap to go at 9:05PM and cut off time for the third lap was 9:00PM. Yep, that's right...a crossroads presented me: stop or continue. Did I stop when the young guy said, “Sorry” and asked for my timing chip back after missing the last lap cut off time by 5 minutes? HELL NO. Did Louie Bonpua stop when he was diagnosed with leukemia years ago? HELL NO. He went on to complete Ironman Canada with less than 30 seconds on the finishers clock; followed up his Ironman Canada finish and carried the Olympic torch before his cancer got the best of him. FUCK CANCER! Does anyone stop when they are told they have cancer? HELL NO.
And so, my Vineman journey continued chip free; time was on my side and I was determined to continue for the cure.

My journey ended in the pitch dark of the wine country roads with my extraordinary Mentor, Margaret, flanked at my side on a borrowed bike. I proudly ran down the finish line shoot and knew that I was an Iron(wo)man. I was a Vine(wo)man. I went the distance, 140.6 miles. Officially, I took the ‘IM’ out of IMPOSSIBLE. It was a 16 hours, 15 minutes journey I will cherish forever. I love ya, 2009/2010 IronTeamers, Coaches and Staff. THANK YOU!

Individual fundraising total: $12, 247.25
My initial fundraising goal: $5800-
Team total: over $200,000 and counting for cancer research.

Honorable Mentions/Top Donors:
Gaspare and the exceptional Golf Tournament Committee Members – THANK YOU!
The Guinasso Family – raced in memory of my former client.
John Glass – thanks for always supporting my causes. Appreciate it!
Bob and Karen Groos – my parents who taught me never to give up; their generous donation.
Christa and Gary Annes – love and hugs to my remote Team IronMel family members. Thank you for believing in me; very generous donation to the cause.
Jennifer Rankins – owner of my left running shoe. Da-do-run-run-run…Love you tons! Iron hugs for your love and support.
Elsa Heinemann – proudly raced in memory of her family member Carl Roeschlein who lost his battle to blood-related cancer.
Eric Bezar – Iron parka kept me warm throughout the season and the Double Rainbow trips kept my Iron stomach happy. Thanks for everything!
Aunt Bonnie - appreciate your tenacious belief in me and your kind donation.
Lisanne Aguilar – donation brought me to reach my $5800.00 mark. Yay!
Brian and Lisa for all your gear support, cheers, donation, and coaching tips. Thanks neighbors!!!
Johnnie Jean Daniel – house party fundraisers, monetary donations, and she endured my early mornings for 10 months of training. Love ya to pieces, woman!
Margaret and Bob for hosting my first fundraiser at their house; being the greatest mentor and friend for life. love ya forever!
Janice - gave me Motrin for my throbbing feet at mile 75. God bless you.
J'MamaWhaleWayne - endless rides, belly laughs until I cry, good faith runs, spins, rides, and overall friendship and love. you are the best of the best!

Iron Team Family 2010

Long Live The 2010 Iron Team Family! GO TEAM!

Iron Team Family 2010
Coaches Dave, Mike, Sedonia and Simon – SERIOUSLY the cream of the crop. Your knowledge, patience and commitment was unyielding and abundant. Thank you for giving your heart and soul to TNT. Captains Tony, Les, Nick, Kristie, Helen, Jennifer and Liz – return season after season and each time you give it 200%. Mentors Arlene, Margaret, Erin, Janice and Michelle – Thank you for taking care of us Iron peeps. You did a great job keeping everyone on track. Our Team Honorees – Christophe, Frankie, Matt, Tyler, Michelle and our heart, Laura – Thank you for your inspiring the team; your perseverance is a gift that keeps on giving us hope to reach for a cure for the cause. One day. THANK YOU Merla for encouraging us to raise the fundraising bar for LLS - you are the best of the best. Much love to everyone. Go TEAM! Iron Team!

Most importantly, THANK YOU from the bottom of my Iron heart, each and every member of Team Iron Mel, for your unconditional support and monetary donations to help make cancer obsolete one day. Perhaps I inspired you to give back to yourself and others by doing something you never thought you could do. I dare YOU to take the ‘IM’ out of IMPOSSIBLE of your life. TRI for the cause.
It is a gift that keeps on giving.

In these tough economic times, charity could not be more important. Your determined fundraising will allow us to invest in our critical mission: Cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families.

Thank you again to each and everyone for accelerating our lifesaving efforts.

Week 41: Luke Kaspari update

2010-08-16T20:28:00.001-07:00

"Monday, August 16, 2010 9:01 AM, CDT Good morning,
We hope everyone had a wonderful weekend. We were lucky enough to have Bill and the kids come join us. Luke has gone out for a couple of hours each day for the last four days so we were able to get some school shopping done and enjoy a couple of meals as a family. The blood pressure issue is still holding us here. He is now getting his plasmapheresis everyday. They want to do it everyday until next Sunday. They want to see if that gives him the boost he needs to get over this hump. His hemoglobin and platlets have to hold steady and start producing on their own. This process is also driving his white blood cell counts down too. They tested him last week to make sure the leukemia wasn't back, talk about living in fear, if that doesn't get to you, I don't know what can. He is still 100% Nick's marrow. Thank the Lord. They're not sure why his white count is still down, that is un-nerving, but we will see what it does after 10 straight days of plasma exchange.
We were sort of blind-sided on Thursday, our doctor came in and had a talk with us about school. She wants him to stay away from it until second semester, after Christmas break. With his unstable blood counts and the frailty of his lungs, she said we can't and shouldn't expose him to any unnecessary illnesses. As much as we want him to live a "normal" life, this does make perfect sense. I really couldn't imagine him trying to sit through a full day of classes. It is quite apparent when we go out on pass that two hours is all he can handle right now. His spirits are still good and he STILL to this day, five weeks here tomorrow, hasn't voiced one complaint. I on the other hand will probably make trips home to be with the kids for the start of school. They were excited to get some new clothes yesterday and seem to be excited about starting too. I know they are having fun with dad, but I really miss them. I also know they are more than ready to have us home too. Talk about troopers, it amazes me that they are so adaptable. At first they thought there was nothing better than hanging out with friends day after day, but I know they are missing us now. Luke realistically has at least another week to 10 days here. The one thing we are both really missing besides the family, is a home cooked meal!
Well, that's all for now. I just wanted to let you know that we are still here and SLOWLY getting there. I will write again soon, but no news is usually great news!
Love to all,
Have a healthy, happy week;)
Tish and Luke"

Week 40: Awaiting last inspiration...

2010-08-14T08:30:00.000-07:00

...before I wrote my race report. Presto! I received a little gift last night at a party (thanks Furbie) that will offer a fitting framework and/or perspective to my Iron journey. Race report coming to your MAC or PC soon.

Week 40: Iron Luke report

2010-08-12T20:38:00.001-07:00

"Thursday, August 12, 2010 10:21 AM, CDT

Yes, we are still here. We have been patiently waiting and watching his body slowly recover from all of that trauma it underwent. The good news is that as of Tuesday he is back on the H.O.T. Unit! The biggest downfall is that there isn't a pull down t.v. that swivels 360 degrees from the ceiling and in front of his face. We are going to make sure we rally for that change. We did grow attached to some of the nurses over there too, but we are back in Amy and Julieanna's care and ironically enough, we got our old room back! He is slowly making progress. We were being held in the icu for so long because his blood pressure was all over the place. He started getting bad headaches and blurred vision from the sudden ups and downs. He is on lots of different meds that seem to be getting him where he needs to be. He is currently on a regimen of every other day plasmapheresis(plasma exchange) and blood products as needed. It is a catch22 because they need to give him extra platlets and red blood to keep his numbers high enough, but his blood pressure and kidney's don't like the extra fluid volume being added to his body. This is one of the reasons why we are still in the hospital. They are trying to find the perfect balance between blood counts, pressures, fluid in his body and kidney function. He has still not needed dialysis which is a great sign that his kidney's want to work. This is a daily game and I cannot imagine how we would ever make it perfect without constant monitoring. This is all temporary due to his HUS. The pressures and kidney function should all come around once the HUS clears-up and he doesn't need to get the plasma exchange. The only treatment for this HUS is the plasmapheresis and fresh frozen plasma, and there is no set schedule. They base his length of treatment on his blood counts. Once his body is able to build and maintain his counts, they can slowly begin to wheen him. Our doctor today said he would probably have to stay here for another 10 days or so then come in however often for the exchange. School starts on Monday the 23rd, so he should be ok to go. We don't know how treatments will be scheduled yet. Poor kid missed a third of his summer. Yesterday was 1 month that he has been here, but we were told during morning rounds that he is aloud to go out on pass today. It will be so nice to get him outside. We will probably just drive into Milwaukee and eat or something. Nothing to excessive. They are letting him go out without any fluids or i.v.'s. Speaking of which, he was able to get his pic-line out of his arm after 7 months of having it, there was an infection in one of the lines so our doc said "pull it". He is down to two major ones in his chest and all others are gone. YEAH!
It got very, very scary there, but he is now on the right path.
Thank you for being there for us once again and getting me through mentally. Luke's strength is infectious, that also helps a ton.
Lastly, I have to say thank you to everyone that has been helping Bill with Cam's and Nick. I am so impressed with Bill, I always knew him to be a great father, but he has been absolutely AMAZING through all of this. He also has taken the backseat to coming here and being with Luke for my sake. As much as he wants to be here to get him through this, he understands my NEED to be here and that I will never forget.
Love,
Tish"

Week 40: active recovery continues

2010-08-11T20:20:00.000-07:00

Active Recovery: Favorite Ironman quote
My female coworker, a registered nurse, was overly concerned about me running a marathon, 26.2 miles, after 114.4 miles of swimming and biking. She exclaimed, "Be careful! Running will make your lady parts and other organs fall out of your body! I don't want that to happen to you?!"

LMAO (lady parts and other organs are intact and in place)

This is the same woman whose new year resolution was not to run a marathon. Love you, Cyndi!

Week 40: active recovery with Allen Ginsberg at the YMCA

2010-08-09T19:34:00.000-07:00

I just went to the gym to remove the lactic acid from my Iron legs and ass. While on the elliptical machine with my iPod on and Moby nearly screaming in my ears, I overheard an Allen Ginsberg look-a-like serenading me while on the machine next to my. Oy vey! It was surreal. I figure he may have been practicing his singing for his next khazn gig. Who nose. who nose.

The Week Ahead: (LOU/CAN)

Monday- Off

Tuesday- Swim (See calendar)

Wednesday- Run (60' with 40' @ tempo pace) + 20' stretch session afterwards.

Thursday- Bike + Run (Brick)

Bike 50' -calendar says pedaling drills, but if you want to go out on the road you can do a short interval set of 10'WU+ 5X (4' @ 100rpm / 2' @ 80rpm on relatively flat terrain) + 10' CD spin out. Immediately transition to 30' run at IM marathon pace.

Friday- Swim (See calendar)

Saturday- Bike 45 miles on rolling terrain. Get in at least three pick-up's to 95+ rpm and zone 3 HR work in the middle of the ride. At least 10' recovery between pick-ups.

Sunday- MENTOR GROUP RUN / BUDDY RUN - Mentors will coordinate via email before Thursday night. Mildly hilly 100 minutes or 10 miles at easy pace, whichever comes first. Stretch afterwards.

We are in the home stretch folks. If something is bothering you either physically or mentally right now, please reach out to a coach or your mentor, we can help.

3) The week ahead: (Vineman)

Let your body tell you what it wants to do this week. Stick to walking and light hiking. We suggest you lay off the running at least another full week, preferably two. Your legs are still in the process of repairing torn microfibers. Copy last week and add about 20% to any of the workouts and see how your body reacts. You will most likely find you have nowhere near the stamina you think you do once you get going. Be good to your body. At the end of the week, the 45 mile bike ride with the LOU/CAN folks might be a good test to see how your legs are recovering. any by all means, SWIM !!!!

Have a great week,

Dave, Mike, Sedonia & Simon.

Week 39: day 7 active recovery

2010-08-08T09:20:00.000-07:00

I checked off 4 bucket list items yesterday for my active recovery: beef jerky, zip line, rappelling, and becoming a unicorn. Ops! Almost forgot...Track this bill at www.wheresgeorge.com. Received a dollar bill at Russian River Brewery and tracked it. Never done that. Check!

Where's George? Bill Tracking Report

Printer Friendly Version

One Dollar Bill, Serial# H7702---9A Series: 2006
This bill has travelled 1,662 Miles in 2 Yrs, 222 Days, 44 Mins at an average of 1.7 Miles per day. It is now 1,662 Miles from its starting location.
This list is in reverse-chronological order
Entry Time (Local Time of Zip)	Location, State/Province (Green=USA, Blue=Canada, Purple=International)	Travel Time (from previous entry)	Distance (Miles)^*	Average Speed (Miles Per Day)	Send Anon email	View User Profile
08-Aug-10 09:31 PM	San Rafael, CA	2 Yrs, 222 Days, 44 Mins	1,662	1.7
User's Note	received on 8.7.10 at 725 the Russian River Brewery after buying a Little White Lie Belgian pint. Address: 4th Street Santa Rosa, CA 95404-4407
30-Dec-07 09:46 PM	Arkadelphia, AR	Initial Entry	n/a	n/a
User's Note	Cotton Bowl 2008

Week 39: Luke Kaspari update

2010-08-04T21:40:00.001-07:00

"Wednesday, August 4, 2010 11:24 AM, CDT

Thanks for checking in. Luke is doing pretty good. He is still in the ICU until they regulate his blood pressure meds. His meds for it have been switched around some so they still have him on that constant drip until they figure out what works for him. The kidney doc was in today and said she is very satisfied with his improvement. He continues to get the Plasmapheresis daily, but hasn't needed the dialysis in quite some time. They will hopefully move him back to his regular spot on the H.O.T. Unit on Thursday. His body is responding to the plasma treatment, but they aren't sure how long they will continue it on a daily basis for. There is no set regimen. They just watch him everyday and make the determination of whether or not to do it that particular day. Nobody will give us an answer as to when he might be able to go home yet. Of course I have the start of school on my mind and I am stressing about whether or not he will be able to join everybody on schedule. He is still so weak, I don't know how he will be able to do the stairs etc.
Everyone keeps asking how he is coping with being here for so long. It isn't like you might imagine when you picture being stuck in a hospital room for a few days or even a week. You usually get nurses you aren't too happy with, or you feel like you have nothing to do and it makes you crazy! Well, he has his computer, X-Box games, i-pod etc., so he is quite entertained. He constantly has someone in his room as well, so he never really has a chance to get bored. Our friends and family that are on his visitor list have been very good about taking turns visiting us as well. He is only allowed 12 visitors to his list and that can't change for the whole duration of his stay. It is far for everyone to come, but they have been doing it so we are very grateful. That really helps make the days alot more pleasant.
The poor kid is dealing with a bout of nausea since last night. We aren't sure if it is from something he ate yesterday or a bug. They are running all sorts of cultures today from his lines etc. to make sure he doesn't have an infection. It isn't likely he has an infection in a line because he doesn't have a fever. Hopefully it works itself out today. They closely monitor his in's and out's everyday so he isn't fluid overloaded or dehydrated. Anyway, that's pretty much it for now. He is napping since he had a rough night.
Thank you for signing our page. I do read him the messages.
Talk at you soon,
Love Tish"

Week 39: active recovery, day 4

2010-08-04T17:22:00.000-07:00

Active Recovery
I was planning on an easy swim and a jacuzzi, but my plans changed after I took my temperature.

Fever Returned
My 100 degree fever returned. I was finishing up my day at work when I began to sweat and was flushed with chills, and had the urge to sh*t my pants. Thankfully, I made it to the bathroom. It was close though. Throat is sore. Feel a bit spacey. No bueno.

Rest time...

Week 39: active recovery, day 3

2010-08-03T22:35:00.000-07:00

Worked all day on my feet with Ted hose on + met Tom at MBC and was treated two peach beach pints (thanks Matt and Tom) + no dinner = buzzed IronMel. hic! Life is good.

Week 39: Post Ironman, Day 2

2010-08-02T18:07:00.001-07:00

You know your a humble Ironman finisher when a 93 year old, self-propelling in a wheelchair, confidently passes you in the hallway at work.

Week 38: Luke Kaspari (personal honory) Update

2010-08-01T19:36:00.000-07:00

Sunday, August 1, 2010 11:17 AM, CDT

"Hello everyone out there,

Boy! What a difference a few days can make. Our doctor called Bill in here on Thursday to recap what they believe is going on with Luke. It is the scariest thing to get pulled into a consult room. We were told that the fact that his kidney's failing and his lungs bleeding taking place at the same time is a rare occurance. There isn't one documented case of these happening at the same time to a transplant recipient, especially so far out. We have been told so many times that he is a mystery man and keeps them on their toes. I reminded Dr. Talano that Luke loves to challenge them and keep them awake at night, then when he gets to the brink, he recovers. Our doctors are more concerned about the underlying problem and the cause than they are with the trauma these organs sustained. As the days have passed and Luke has continued to improve, it seems more and more apparant to us that these were two isolated incidents occuring at the same time. Our two main doctors have been gone since Thursday and Luke has been in the hands of the weekend docs, but I believe that when his doctors return they will be extremly pleased with his progress. His lungs look so much healthier and his kidneys, although not working perfectly, seem to be slowly improving. He has recieved a treatment called plasmapheresis, to replace all of his plasma with donor plasma, for the last four days and will continue to get this periodically over some time to treat his HUS. It seems to be helping his kidneys as well. His numbers have been pretty stable in his blood work therefore they opted not to dialize him for the past two days. He will have a more permanent access placed in his chest on Monday to recieve all of his future plasmapheresis and dialysis through. They are unsure of the frequency of each treatment at this point so the permanent line will allow him more flexibility. He has to remain in the ICU until they can regulate his blood pressures and get him off of the Nicardapine drip he is on. They don't have the constant monitoring power they need for this back on the HOT unit. Luke has been able to eat this weekend after two days of being restricted. Try telling a 150 lb. teenager he can't eat for two days! I made the doctor come in and do it. They were concerned with the possibility he would aspirate into his lungs which is when your not breating properly during swallowing and food gets trapped in the lungs. He did perfect yesterday so they removed his feeding tube from his nose and he pigged-out!
Luke is feeling back to normal and we are so very grateful for that. See what the power of prayer can do! Luke seems to be a victim to his illnesses, but when his family and friends pray for him in such massive numbers, it seems to all turn around. So THANK YOU so very much and please continue, we can feel it working once again. We went from grim to remarkably fast improvement in just a few days! When it comes to Luke I strongly believe in the power of HIS healing hands. I kept saying "but he feels so good and normal" I couldn't believe all of this was taking place.
It seems so far that the lung bleed could have been caused by the two treaments of the drug Rituxamab that he was given two weeks in a row for his HUS. Bleeding in the lungs is a side affect of it. The kidney damage has been a gradual thing since radiation and transplant. The Prograf drug he was on to combat Graft vs. Host disease along with the radiation are the culprets. Of course I am speculating. These words haven't come from our doctor, but it is looking that way. We knew there were some frightening possibilities and risks of having a transplant, but what choice did we have? In the words of his Auntie B, "he is destined to do something great with his life". He definitely has been through his fair share of misery and at such a young age. This hospital is full of circumstances that just don't seem fair, but we continue to pray that Luke is soon able to put all of this behind him and the demons of cancer leave him alone.
I will keep you informed of his progress and when I say THANK YOU for all of the support I mean it from the bottom of our hearts!
Love,
Luke, Tish, Bill, Tiara, Nick and Cambrie"

Week 38: Full Vineman 2010

2010-08-01T16:59:00.000-07:00

Full Vineman 2010: Swim 2.4 miles, Bike 112 miles, Run 26.2 miles = 140.6 miles
I did it!

Stay tuned for race details - the guts and glory of my Vineman finish.

"You can't live a perfect day without doing something for someone who will never be able to repay you." John Wooden

Week 38: Last post before Full Vineman race

2010-07-30T09:14:00.000-07:00

Hi Readers -
This is my last official pre-race posting. OMG. Where has the time gone? Please excuse the cliques and the puns and the many usages or mis-usages of words in this post. My mind is elsewhere: on the race course.

Acknowledgment Card
This morning I pulled from my Coach in a Box: personal freedom deck (a gift from Sandy and H) the Acknowledgment card. How appropriate. It reads, "Today I use this card to remind me to acknowledge all that I've done, all that I am, the beauty of who I am, the perfection of who I am right now. It's not just about achievements but also my inner beauty, about heart, connections, attitude, compassion, generosity, courage, perseverance... I will use this card to support myself in listing and acknowledging 10 things about myself." I will spare you my list. Suffice to say, it is affirming and acknowledges all that I am, are, and will be.
Race Weather Prediction
Windsor, CA weather tomorrow is reportedly partly cloudy, high of 81 degrees with SSW winds at 10 mph. Perfect race weather for me. I am grapeful.

Driving up to Windsor to meet the IronTeam
It is going to be a bittersweet drive up to Santa Rosa this morning to meet the team for the days events, race packet pick up, buying a one day USAT license, athlete meeting, TNT lunch with SF Greater Bay Area Chapters and the L.A. Chapters. It has been such an amazing journey. It has exceeded all my expectations and I have met all the challenges with an open heart, mind, spirit, and a tenacious soul. The Iron Team Coaches didn't award me "Miss Determination" for no reason. I try/Tri to walk the walk and talk the talk (please remind me when I don't. smile.)
Honorable Mentions
Iron Luke Kaspari, Shira, Aunt Kris, Uncle Ked, Laura, Cole, Louie, Frankie, Christophe, and Tyler are some of the special people who are fighting blood-related cancers, fought and won their battles, or lost their lives to cancer. However, before Louie lost his life he lived it to the fullest. I mean the FULLEST. I never met him but his spirit on You Tube video was palpable. His angelic spirit helped me along the day we did the Louie Tri earlier in the season. I have never felt so alive during that day. I believe his angelic spirit and contagious smile inspired me, guided me, and pushed me along. Thank you, Louie! I will need your angelic guidance tomorrow too. Iron Luke, keep the fight! You are stronger than you know. I will be pushing through many of my fears tomorrow too. Can't wait for both of us to come through out current challenges as new and Ironclad people. Hang tough! I will ride like the wind for Shira in her memory. R.I.P. Shira.

Fundraising Props
Thank You to Team Gaspare and the Golf Charity team members who raised $4,014.00 for LLS campaign. Crazy amount - I cannot express my gratitude. Gratize mille! Gratize tanto! Gratize mille! Gratzie tanto! Also, I am grapeful for George Glass' financial contributions to LLS. Each and every year I've done an endurance event with TNT and sent out my fundraising letter, he is the first to give a very generous amount. He seems to always come through for me. For that, I am humbled.

Above and Beyond Donors
The Guinasso Family in honor and memory of Rinaldo Guinasso. R.I.P. Mr. Guinasso. Elsa Heinemann in honor and memory of her special family member she lost to blood-related cancer. Other top givers: my sister and her husband (love you tons!); my parents went above and beyond this year to ensure I reached my minimum fundraising amount of $5800.00 (who knew I was going to blow that amount out of the water.) My friend Eric helped me stay warm all season by gifting me my Iron Team swim parka in addition to giving monies to my LLS campaign. Sherry, my friend whom I missed all season long, generously supported the cause even though she wasn't able to make my fundraising concert. She gave from her heart and I appreciated it. Thank you - Iron Hugs! An anonymous donor gave my campaign $200- via Facebook I believe which blew me away. Thank you from the bottom of my heart for giving to a cause so near and dear to me. What a generous soul you are! Lisa and Gary and my favorite canine boys - Beau, Fairway, and Frisco. My former 24 hour spin buddy, Tom - thank you for your generous donation. Johnnie Jean, my housemate and friend, who passionately supported my journey and witnessed my ups and downs more than anyone. God bless you, JJ. Appreciate all the parties, TNT supplies, pick me up shots and hugs and 'Go Get 'Em' cheers. I couldn't have done this without your overall support - love ya. Special thanks to Bob S., Loraine, Marcia, Lee, Carmen, Judy, Steven; Barb and Dave, Brian and Lisa, Andy and Eileen, Bob and Mary, and my other supportive Mirada Avenue neighbors - Iron Hugs. Huge 'shout outs' to my colleagues, friends - new and old, my family, former high school friends and new acquaintances, and my "Facebook posse." If I didn't mention your name, then please take no offense. There are at least 140.6 names to mention and I love you all for helping make my Iron journey a successful one. I appreciate each and everyone of you. I am overwhelmed with emotions. I am beyond grateful. I am grapeful for this life changing journey.

Race Details...Stay tuned.

Week 38: Three days before Full Vineman

2010-07-29T17:55:00.000-07:00

Mental Attitude for Ironman by ironguides on May 26, 2010 in Triathlon Training
(Thanks J 'Mama Whale' Wane for the helpful article. Love ya!)

In the final days before you race an Ironman it is essential that you keep a few things in mind.
Ironman essence – Gratitude
The Ironman hype in the final week before race day often makes you forget the reason you are racing in the first place. Excitement is running high. Triathletes are everywhere, discussing race goals.
This is a good time to remind yourself why you started in this sport. It is very likely you were attracted to triathlon, Ironman, because of the lifestyle it provides you; its health benefits; the opportunity to visit the great places around the world where triathlons are held; and for the unique friendships that develop between athletes.
Ironman is a way to celebrate life: it is a gift to the have time, the health and the finances to take part in such a unique event.
Remind yourself of the above in race week and try to focus less on your splits in each discipline, age-group placing or Kona slots: those are only consequences of a great race execution, based on your fitness and mindset.
Setting goals
Crossing the finish line is always at the top of the list.
Then you have secondary goals that are usually linked to finish times and/or improving splits in each discipline.
Be careful how you set them and what benchmark you use. Always keep in mind that race day conditions are unique and hard, if not impossible, to predict. If you want to improve your finish time of the previous year, or from another other race, you have to take into account that the conditions such as wind, temperature and currents will most likely be different.
Another problem with predicting finish times, especially for first-timers, is using times done in training: unless you have done an Ironman simulation it is impossible to know how you will react during the final half of the Ironman run. The result window is massive: you might have a solid day and run those 21km in 100 minutes or less, or if you may get cramps and take 3 hours, or more.
Confidence
Maintaining confidence in your training and race strategy in the final days before Ironman can be a challenge. As soon as you arrive at the race venue you bump into all those sponsored athletes walking around in and with the latest equipment, showing off their lean and vascular legs. Such sights can be quite intimidating to the first timer or beginner athlete.
Remember: before a race everyone looks like a champion - don’t let this hurt your confidence.
Another common thought on race week is: “I should have trained harder!”
You have already done the best you could. Perhaps you had to take a week off training due to work, family or health issues but those are situations we all face. Every single triathlete on the startline of an Ironman had to overcome some sort of challenge during their preparation so don’t worry, you are not alone.
Be realistic
One of the biggest differences between the short races and Ironman is that the latter provides a better opportunity for the athlete to perform according to ability. Never forget this on race day. If you are not feeling great in the swim or the early stages of the bike, stay calm: there is a long day ahead and you will have the opportunity to get into your rhythm as the race progresses.
Other examples are a slow transition or a flat tire: unlike the short course events where your race would be over due to those setbacks, in Ironman you can still catch up on the lost time.
There is no such a thing as having a great race based on experience or “luck”. At best you minimize potential problems by going under-trained into an Ironman but no miracle will happen. Your best choice is to adjust your goals and expectations to avoid frustration.
Rational vs Emotional
Keep your emotions in check on race day: don’t let them take over your race strategy. Adrenalin released in the first few hours of the race, with the type-A and competitive personality of each triathlete, plus the fact that everyone is well-rested and tapered is a perfect recipe for disaster.
The main mistakes happen in the cycling leg, especially during the first hours, when athletes are excited and forget a very long day is only just beginning. As a result, people start to race each other or just ignore their nutrition plan.
Another common mistake that results in an emotional, rather than a rational, approach is after a setback such as a flat tire or a penalty is that athletes tend to “make up for it”. Don’t. Stay calm and be patient in those situations instead. Ironman is a long race and you can slowly, over the next hours, catch up on the missed minutes. Please do not try to do it within the next 60 minutes.
Positive attitude
It takes between 8 and 17 hours to finish an Ironman. That is a lot of time for everything to go as planned, especially considering the myriad of factors the athlete can’t control. It is very likely that something will go “wrong” at some stage during the race.
After I wrote an article about the mental attitude towards the race day challenge last year, several athletes came to talk to me after finishing their Ironman and mentioned that already in the swim leg their race wasn’t going as planned: they couldn’t see the buoys and went off course.
Ironman is all about overcoming obstacles. The challenges start with your training routine, how you manage your work and family commitments with those long sessions that take a lot of your time and energy. The training is 90% of the Ironman experience and is the biggest challenge. Race day is only the celebration of getting to the start line. You will still be tested during the event, be it physically or logistically, but with your Ironman determination you will find a solution and make it to the finish line.
Have a great race!
http://www.trifuel.com/training/triathlon-training/mental-attitude-for-ironman

Week 38: DailyOM

2010-07-27T17:36:00.000-07:00

Today's DailyOM brought to you by:

July 27, 2010
Consciously Reconnecting
Opening a Closed Connection Sometimes we can feel disconnected from the Universe, but it is always there for us, take a breath and reconnect.

There may be times when we feel like our connection to the universe is closed. Maybe things don’t seem to be going well in our day, or our lives, or we may feel out of our element. The truth is, the universe is always there for us. We know that we create our experience with our thoughts, and this is another way we need to make a conscious decision about how we want to experience life. It is up to us to do the work of making the connection, because nobody can do it for us, though sometimes the universe may send us wake-up calls.

You can think of it as getting some fresh air. We are always breathing and the air is always around us, surrounding us, moving through us. But we may need to step outside of where we are in the moment—physically, mentally, or emotionally—and make the conscious choice to take a deep breath in order to feel the air coming in and going out. Whether this means stepping outside physically or merely shifting our thoughts, it is only our perception that changes; the air remains the same.

It is just as easy to reconnect with the universe. Using the same technique as a breath of fresh air, a deep breath can bring us back to our center. As we inhale, we fill our bodies with the oxygen needed to replenish our most basic physical needs, allowing the air to circulate within us. Exhaling, we release the stale, the used, the potentially toxic air, removing any blocks that may keep us from going deeper into the stillness that lies at our center where we connect to the universe. Feeling closed off does not need to be a negative experience. When we become conscious of it, we can think of the wholeness of a closed circuit, which allows electricity to connect and flow properly. Our bodies work the same way, and when we make that connection in our minds, it can help bring us back to the connection we seek.

Week 38: Vineman Taper #2

2010-07-27T14:40:00.000-07:00

New Official Name
Miss Goin'-with-the-Cool-Yin-Flow-of-Life-N-Love. all prayers & healing vibes welcome. Thanks!
Embracing My Yin
During these taper weeks, I have been battling a low grade fever and other symptoms of a recurrent sinus infection. Battle is over. WHITE FLAG IS UP AND WAVING. Today, I am embracing the situation; my life in the NOW. Letting go and letting flow. Flow of YIN; cool waters, tranquility. I am calm, confident, and ready. Healing waters rush over my body. I am well with each and every breath of rich, healthy cells.
Tri Bike
I took my bike, Frenchie, out for a little ride and I felt I was home. I was born to ride. I was born to swim, bike, and run. I was born to TRI for others. I am so proud to represent LLS and the honorees this season and seasons past who made a difference in my life. THEY gave me the gift of life - always to keep the faith; do your best; move forward towards a cure even during the most difficult times. TRAIN. ENDURE. ACHIEVE. MATTER. I hope my fundraising dollars will one day offer a new life to someone in need.
Water Walk
Off to take a leisurely stroll in the water. I am going to prevent getting my nose wet until race day.

FOUR MORE DAYS UNTIL I REALIZE I AM A FULL VINEMAN/IRONMAN.
$12,025.00 and counting in the LLS fundraising bank.
I am grapeful.

Week 37: Luke Kaspari updates

2010-07-26T19:14:00.000-07:00

Hi all,
Quick update. Our two main doctors are both here today and along with the other specialists on-board, they all agreed that Luke should get a short run of dialysis today to filter out his blood because his kidney's aren't doing it properly. He is excreeting the fluids, but not the toxins. Since his ordeal started on Friday, his kidney's have progressively worsened. The numbers they measure the toxicity by had doubled. They are at this very moment, right next to me in his own room, placing a new access in his groin to run it through. It is creepy, I am listening, but for all of those that know me, they know I DO have a tendancy to pass-out! The risks of dialysis would be a potential blood clot, a bleed somewhere, or a seizure. I am so very nervous hearing all of that, but although he has had his fair share of "issues" he is so strong and always finds a way of getting through everything. His x-ray this morning looks absolutely wonderful. There is no new blood. The plan was to start weaning him today of the oxygen, but after this procedure they are going to keep him pretty sedated so I believe they are postponing that for a day. Nick and Cam's are on their way up. They haven't seen him, I am nervous about the way they will feel when they see him with the tube in his mouth etc., and the fact that he is mostly out of it. They have a ChildLife specialist ready to talk to them to explain all of the machines beforethey enter the room. I want them to see him and then I can take them for a walk to spend some time with them. Bill is coming from work now so he can spend time with Luke. Thanks for caring and checking in and I'll update as needed. Please send lots of prayers.

Tish
Sunday, July 25, 2010 8:58 AM, CDT

Hello Again,I know I was to update immediately after our St. Louis trip, but boy after such a nice weekend all hell broke loose. It started out slowly, Luke's hemoglobin numbers began to drop. He had already been dealing with kidney issues, so when they began having to boost his hemoglobin up with FFP or fresh frozen plasma, this game of give and take with the fluids began. Counts would get better but not stabilize. His kidney's continued to worsen and it became a vicious cycle. He had to go back to being on his i.v. maintenance fluids for 24 hours to help keep his kidney's active. They also had to change his medications and put him back on Prednisone. So of course now he has gained 30 lbs in one month. He is so full of water. As the weeks went on his platlets also began to drop. There was a huge threat of relapse in which they performed another bone marrow aspiration to hopefully rule that out. Our hearts hit the floor again and of course Luke took it like a soldier. We had to wait until the next day for the procedure and the results. If they were positive...well, we all know what that would mean, not good at all. Ours prayers were answered with clean bone marrow once again. It was hard to contain the giddiness for a few days, but we still had to figure out what the problem was. We began taking him to the clinic at the hospital in Milwaukee (the only place he is seen) every few days instead of once a week for blood products. This went on for 2 weeks or so without yielding good results. It became necessary to give him plasma every other day as his body was distroying his newly produced red blood. He was admitted on Wed. the 14th after a clinic visit due to the poor kidney function. They believed this all to be a combination of his Graft vs. Host (his body not recognizing Nick's cells and trying to fight them) and something called HUS or Hemolytic-Uremic Syndrome. I know, what the heck is that?? His body was producing red blood like crazy, but it was being distroyed. I have included this link for those that are interested in learning about this further. http://en.wikipedia.org/wiki/Hemolytic-uremic_syndrome The second paragraph under Childhood HUS pertains to Luke. He didn't have the diarrhea they talk about, his is purley driven by the fact that he had a transplant. Skip down to the Treatment portion of the article and read the third part were it starts out "In most children" this talks about plasmapheresis, that was rapidly becoming a possibility as after a week here in the hosp. he was stable but not improving. Just when they decided to start really changing his course to get to the bottom of things, is when the bottom dropped out of the floor again. This Thurs. night he couldn't fall asleep because he was having a hard time breathing, after a couple of hours he began to cough, around 2a.m. he started coughing-up blood! They had the ICU doc come look at him and it was determined that his lungs were bleeding. They took him across to ICU to begin a treatment of forced oxygen into the lungs and a high dose of steroids. Luke said it was like blowing into a balloon and having it blow back into his mouth. They found a comfortable pressure for him and let it run. The idea of this is to force oxygen into the lungs so that they become fully expanded and slow down/stop the bleeding. They also gave him 6000mg of a steroid called Methylprednisone to help heal the lungs by acting as an anti-inflammatory. A normal dose for a man without such a trauma might be 200mg so he got a super blast. This combination of air and steroid is the treatment for the bleeding. Of course he was tested for all of the fungal and bacteria infections etc. because those can also present as bleeding in the lungs. All cultures came back negative and he didn't have any masses that could be cancer, so he was diagnosed as having dispersed bleeding of the lungs caused by who knows what. They took 2 x-rays and a cat-scan just a few hours apart and they looked progressively worse. They couldn't let the lungs fill-up with blood and it was happening pretty fast. Of course we were made aware of the fact that this is a life threatening condition if they couldn't stop the bleeding. Hearing the words "he could die from this" ripped us apart like nothing else. I just kept thinking we couldn't come this far to have such a random, quick on-set incident like this take him from us. Hearing the voices and prayers of our amazing pastors really helped me keep it somewhat together, along with Bill's positive words and hugs. My faith has not faultered, I just hate when it is challenged! It makes no sense, Luke and I were playing on the Wii Game just 10 short hours earlier. I mean, we were boxing but it's not like I ACTUALLY punched him in the lungs!#@! I can joke now because our baby is on the road to recovery. They took him to surgery and performed a bronchoscopy to take a look along with some fluids for the test. They ended-up leaving a tube in his mouth so the oxygen to his lungs was more direct and a bit stronger. That supresses or pushes the blood outward so it can dissolve (i think?) this along with that steroid, have thankfully stopped the bleeding. Everything is looking better except the kidney's, they have gotten worse. They say he can have dialysis later if need be. On Monday they would like to slowly start weaning him off of the oxygen to make sure the bleeding doesn't start-up again. The plan is to have him waking-up on Tues. and pulling the tubes out if all goes well. He has one in the nose for feeding and i.v.'s coming out of every possible place. He was less sedated this morning and I was able to talk to him and let him know that he was doing great and healing perfectly, I told him not to be affraid and he just needed to sleep for a few more hours so he could continue to heal. He shook his head no because he wants to wake-up. We sedated him more so he doesn't move or have any idea that he has the tube in there. He was responding to everything we asked with a head shake. He is otherwise always extremely knocked out plus he is getting an amnesia drug as well as an anti-anxiety, so he is well covered.
All we ask is that the prayers are fired-up again. We are aware that so many of you continue to pray for Luke, but his doctors need some prayers as well. We keep being told that all of this is like a chess game of life and we need to move slowly and think carefully. It is such a fine line that is being treaded and it definitely gives you the feeling of complete
helplessness. I could only imagine how Luke feels.
Well, thank you so much for checking in on us and we pray that everyone out there is doing well. Luke will spend some time back on his regular floor, the H.O.T. Unit, once he is done here. Who knows when he will be able to go home. Now that you are pretty much caught-up, it should be easier for me to give an update. I just quickly fell so far behind.
Love to all,
Tisha

Week 37: Helpful Run tips from Coach Simon

2010-07-25T18:13:00.000-07:00

Hi Vineman Peeps,

This is the first of two emails that you’ll receive from me regarding pacing for next week’s event.

In just 6 days, you’ll already be in the river on your way to the bike on your way to the fun part. This email will cover pacing strategy and then (probably on Monday) I’ll send each of you a personalized email with some guidance on your exact pacing.

Many of you have seen the Vineman run course (here’s a map: http://www.vineman.com/Assets/Maps/Full+Vineman+Run+Course+Map.jpg). It’s a 4.3-mile stretch of road going from Windsor High to a turnaround spot which you will run to three times (so, each out-and-back is 8.6mi, and doing it three times adds up to 26.2 miles). You’ll run by the finish line after each out-and-back and after the first and second times, you’ll receive a wrist bracelet which signifies that you have completed each third of the course. If any of you would like to buy my bracelets from last year, I will sell them to the highest bidder ; )

The course is not flat: http://www.vineman.com/Assets/Maps/Full+Vineman+Run+Course+Elevation+Profile.pdf There is nothing super-steep out there, but there are 3-4 gentle rollers and one moderate hill…doing three out-and-backs turns that into roughly 20 rollers. Gentle, rolling hills are actually a good thing for most of you…they allow you to utilize different muscles (I ran my PR half marathon on a course much like this one). However, they do affect your pacing because you’ll slow a bit on the uphills and I don’t recommend hammering any downhills in an Ironman ; ) Thus, the pace that we’ll be targeting in your event is your IM Marathon pace (which I included in the latest vDot chart and I will send to you in your personalized emails).

You can split up that pace however you feel comfortable, and it will likely change as the run progresses. For example, if your IM Marathon pace is 10:00/mi, you might run for 9:00/mi pace to the aid station, walk to make sure you hydrate and fuel, then start running again a minute later (you’ll actually average faster than 10:00/mi since walking covers ground). However, the twist of endurance racing is that your heart starts to work harder to maintain the same intensity as the day progresses. So, that’s why your IM Marathon pace should feel REALLY slow for the first part of your run. It’s designed that way…it won’t feel so slow at the end. Here’s the golden rule: I don’t care how good you think you feel…stick to your IM Marathon pace (broken up into run/walk however you want) for the first two out-and-backs…if you feel awesome, prove it to me on that last 8.6-mile out-and-back.

Doubting my logic? Imagine two “yous.” The first one foolishly darts ahead when he/she feels good and has an awesome first 130 miles of his/her race before bonking and walking the last 10.6. Walking 10.6 miles will take you roughly 3 hours. If your target was 10:00/mi, cutting 1:00/mi off of your IM Marathon pace and then bonking later actually added more than an hour to your day. The smart “you” backs off on pace all day, adding a full minute per mile to the first 20 miles of his/her run. That’s only 20 minutes. Would you rather potentially lose 20 minutes, with the opportunity to make them back in your last 8.6 miles? Or would you rather gamble it away and then spend your night hobbling around in the dark while your friends wait at the finish line?

Two more points on this email essay ; ) First, a good run starts with a smart bike leg. At no point on the bike should you feel fatigued, sore or out of breath. This is an endurance event, not a sprint triathlon. Backing off a mile per hour on the bike will only lose you 20 minutes, but it might gain you an hour on the run. When people pass you on the bike, take a good look at what they are wearing…you’ll probably be passing them later in the day. The second thing I will add is that there is NOTHING you can do to become more fit between now and July 31^st. Feeling good right now? Feeling fit? Feeling sexy? Great…keep it that way for just another seven days. Going out and doing a fast, tough workout between now and Saturday will prove absolutely nothing. You’re SUPPOSED to be able to do a fast, tough workout right now…you’ve been training for MONTHS. That’s not the point, though. Our honorees, your donors, and future generations of people are counting on you to relax and perform NEXT SATURDAY, not a moment before ; )

Alright, I’m stepping off of my soapbox now with the humility of someone who didn’t follow all of the advice in this email and had a long walk in St. George = )

Simon Mutlu

Week 37: Virgo Horoscope today: Flowing Tranquility

2010-07-24T09:03:00.000-07:00

July 24, 2010
Flowing Tranquility
Virgo Daily Horoscope

Please click here for a special story about how DailyOM Co-Founder, Scott Blum is helping with the Gulf oil spill tragedy and how you can help too.

(Regular DailyOM message follows)

You may be feeling laid back which could make it easier for you to go with the flow and take things as they come today. Perhaps this sense of serenity might be due to your recognition that there is really little in life that you have to worry about if you allow yourself to put your trust in the hands of the universe. Being able to simply let go and let life take you where it will may not be easy, but if you can give yourself gentle reminders throughout the day should any fearful or doubtful thoughts arise such as “I feel relaxed” or “Life flows easily through me”. As you do this, you could notice that this gives you both greater peace of mind through a more permissive and accepting attitude of whatever may happen to you today. Unable to support the Triple Brick Iron Peeps because of my recurrent sinus infection.

"Life Flows easily through me."

Trying not to control things but instead to simply let them take their course brings more tranquility into our lives. Our ability to release into whatever might occur may not be something that comes to us easily – even when we are the most relaxed, negative and worried thoughts may crop up. Once we know this however, we can easily come back to our state of peacefulness by using simple affirmations or prompts to gently help our minds release any thoughts that we are holding onto which also hold us back. By letting yourself go wherever life takes you, you will find tranquility in the quiet acceptance of the way things are today. "I feel relaxed."

Thanks, Sandy for this horoscope! Hope your Triple Brick went well. Missed you and the rest of the IronTeam folks. Iron Hugs...

Your Fundraising Dollars at Work...

2010-07-23T17:30:00.000-07:00

Your Fundraising Dollars at Work

The Leukemia & Lymphoma Society (LLS) today (July 12, 2010) announced it has awarded two new grants through its prestigious Marshall A. Lichtman Specialized Center of Research (SCOR) research initiative, bringing the program's total funding to $210.5 million since its inception in 2000.

Both recipients have long-time connections to LLS. They are John C. Byrd, M.D., Associate Director for Translational Research, The Ohio State University Comprehensive Cancer Center - Arthur G. James Cancer Hospital and Richard J. Solove Research Institute in Columbus, OH, and Brian J. Druker, M.D., Director, Oregon Health & Science University Knight Cancer Institute, in Portland OR.

The innovative SCOR program funds teams of researchers representing different disciplines and engaged in collaborative efforts to discover new approaches to treat patients with leukemia, lymphoma and myeloma. The Byrd and Druker teams will each receive $1.25 million a year for five years, for a total of $6.25 million each.

Byrd, who first received an LLS grant in 2001, is continuing his work aggressively investigating therapies that target molecular processes that allow tumors to evolve and to survive today's standard therapies. In one project, his team is identifying the biological and clinical features that predict which patients with chronic lymphocytic leukemia (CLL) will benefit from the drug flavopiridol, and which will be resistant. In another project, researchers are learning how the targeted drug lenalidomide can best be used to weaken leukemia cells and help patients with acute myelogenous leukemia (AML). A third project group is developing drugs to target particular proteins called kinases that enable leukemia cells to survive and grow, and a fourth group is studying how other proteins called "phosphatases" can be targeted to inhibit leukemia cell survival. The fifth project generates small molecule drugs that target pathways explored in each of the other four projects.

Druker first received funding from LLS in 1996 that was instrumental in his discovery and development of Gleevec as a frontline treatment for patients with chronic myelogenous leukemia (CML). Gleevec targets a "tyrosine kinase" protein that is integral to CML, and has thereby substantially improved outcomes for most CML patients. Druker and his colleagues are continuing to study other members of this class of proteins that are involved in a wide variety of leukemias and other cancers. They are developing new diagnostic tests and target treatments for patients with AML, acute lymphocytic leukemia (ALL), and myeloproliferative disorders.

"Drs. Byrd and Druker both have illustrious careers and successful track records of productivity in blood cancer drug discovery that has translated to new treatments. LLS is honored to be able to help advance their work and bring more therapies to patients in the near future," said Louis DeGennaro, Ph.D., LLS chief mission officer.

Top Fundraisers

Nate $8365

Liz $8663

Mdot $9241

Badunkadunk $10,500

IronMel $12000 and counting

IronTeam Family total = $227,844

Thank You! Thank You! Thank You for making a difference. Being a part of a Cure. One day.

Week 37: unexpected illness

2010-07-22T19:46:00.000-07:00

Tenacity
Recurrence of my sinus infection; burning up and it ain't over love. flippin' sucks. 100 degree temp. g'night.

Kaiser Appointment
Tomorrow.

Health and Wellness soon!

"Build Confidence with an Ironman" by Ingrid Loos Miller

2010-07-21T08:20:00.000-07:00

"Build Confidence with an Ironman" by Ingrid Loos Miller

Confidence is crucial to Ironman success, but is hard to come by if you have never done an Ironman before. An Ironman resume forces you to recognize your accomplishments and will show how formidable you already are. The key is to go beyond past races and draw from all aspects of your life.

No one else will see it, so write fearlessly and pour it on. Don’t limit yourself to one page. Use some of the headings below to get you started. Update it often and review it so you know what it says. This will get you into the habit of acknowledging your successes.

Education: Consider all you have learned from articles, books, classes and clinics.

Endurance Experience: Note how long you have been training and racing. Describe adventures that required physical and mental endurance. Don’t forget those epic training sessions.

Personal Success: Remember times when you overcame hardships and followed through on commitments. You may not have made a million dollars, but you did manage to find a job that suited you (hopefully) or convinced an important customer to buy your product.

Athletic accomplishments count too, but not only PR’s and podium finishes. Include skills you have developed. Give yourself credit for improved body composition or a lower Vo2 max.

Personality Traits: Persistence, consistency, patience, focus, stubbornness, motivation, and self-control are some of the personality traits that translate into Ironman success. Look at your approach to solving problems. Consider how these traits form the foundation of your Ironman quest.

Support & Resources: Family support is crucial to your success. Training buddies and access to group workouts can make training more enjoyable. Be sure you have access to a coach or training advisor, training facilities and help when you need it.

By the time you are finished with training, you will be primed for the challenge Recognizing your accomplishments will assure that your race day jitters will come from respect for the distance, not from doubts about whether you belong there.
Ingrid Loos Miller is a long time endurance athlete and Ironman. Her book, “Ironplanner: Iron-Distance Organizer for Triathletes” is full of race preparation tools that go beyond training.

Thanks M-Dot Phan for sharing this article with the Full Vineman peeps. Loved it!

Week 37: the WHY behind TRI'ing 140.6 miles

2010-07-19T19:28:00.000-07:00

Honorary Iron Luke (boy in gray t-shirt)

Luke was diagnosed with B Cell ALL (Acute Lymphoblastic Leukemia) on September 4th, 2009. He immediately began chemotherapy at Loyola University Hospital. The chemotherapy treatments were very effective in putting him into remission. Because Luke was part of a leukemia study, they performed genetic testing on his bone marrow and leukemia cells. Those test results revealed that he has a rare chromosomal mutation in his leukemic chromosomes called hypodiploid leukemia. This means that instead of having 46 full chromosomes in his leukemia cells (not in the rest of his body), he is missing chromosomes. Because of this new finding, Luke’s doctor’s changed his treatment course to the most aggressive treatment program – a bone marrow transplant. In December, the bone marrow test results showed that Nick, Luke’s younger brother, was a PERFECT bone marrow match. On January 14^th, the transplant was performed at Children’s Hospital of Wisconsin in Milwaukee. Luke spent about a month and half in the hospital and experienced all of the regular (but nasty) side effects of a bone marrow transplant. He returned home at the end of February, and is continuing to receive treatments at home. He is feeling much better, and we hope that he will be able to return to school and a semi-normal routine by the end of this school year.

The Kasparis want to thank everyone for their thoughts, prayers, cards, and financial assistance and have appreciated the willingness of the community to help them through this difficult time.

The Kasparis are long time residents of Cary. (I went to high school with Bill Kaspari - Class 1988.)

Luke is an 8^th grader at Cary Junior High.

For more information about Luke, please visit http://www.caringbridge.org/visit/lukekaspari

If you are interested in making a donation directly to the family, Harris Bank in Cary is accepting donations under the name Luke Kaspari.

$12,000- WE raise for Luke's continued health, well being, and complete recovery of blood-related cancer. A cure WILL be found. One day. Soon.

Other Race Dedications:

I dedicate my race, July 31st, to Iron Luke. In addition, my heart goes out to Shira Weisbach who wasn't fortunate enough to kick cancer in the ass for good. R.I.P., Shira. I will ride like the wind for you on my 112 mile bike ride. Also, I dedicate my race to a former colleague, Steve, who lost his life at 53 years young. He always ate Lifesavers everyday at work, so I'll be eating Lifesavers on my run for you, Steve. YOU will be my Lifesaver and run Angel. Destiny, my colleagues niece who lost her life to cancer at a seven years young...too young. Most importantly, I TRI for my Aunt Kris and Uncle Ked who are both survivors. True heroes. I TRI for my TNT Honorees: Laura Warren, Frank Andrews, Tyler Cordova, Christophe Job, Matt Rhodes, and Michelle Arnau. I will TRI my best for all of you and become a 2010 Full Vineman finisher.

Tyler Cordova's "I'm a Fighter" haircut. So bad ass!

GO TEAM! IRONTEAM 2010!

Week 37: Vineman Taper Week #2 (Coaches email)

2010-07-19T18:55:00.000-07:00

Hey there Ironstuds,

Another fantastic week of training is in the bag and now it's down to some serious business! Vineman folks are headed deeper into their taper while Canada and Louisville folks are ramping up once again for anther cycle to top off their tanks before tapering themselves. By the looks of everyone's shopping bags, it was another successful day at Sports Basement with 20% to stoke the flames on Sunday!

VIMEMAN FOLKS - If anyone has any unanswered questions about Vineman logistics following a review of the "Know before you go" document, please reach out to Merla upon her return to the office on Thursday. She really wanted to be at the workout this Sunday but she is also managing the Seattle to Portland bike team and there event was this weekend. It is especially important to review the sticker on the outside of your envelope you were given today. The sticker lists what room arrangements are set up for you and how many additional meal tickets you have requested. If you need additional meal tickets for either of the luncheons on the schedule for family and friends, let coach Dave know right away so he can get them added to the list. If your roommate assignment is not acceptable, we can work on switching that too but no promises.

In this edition:

· CAN/LOU Triple brick (Saturday 7/24) volunteers needed. - It's a long day out there and your teammates need support. We don't want Vineman folks out there all day getting exposed to heat and standing a lot, but we do need some help. If you have any friends, loved ones or potential IT 2011 athletes who can pitch in to help throughout the day, please get in contact with Captain Tony to fill the needed support roles.

· Coach Dave's pre- race plan (nutrition and race day prep) - We would like to get everyone thinking about their race week execution plans well before the date arrives. In that vein, coach Dave has prepared a detailed outline of what goes into his race day nutrition planning and a few things you may want to get started planning in the lead up to race day.

About 4 weeks out - Cold turkey quit drinking/eating anything with caffeine. I do this because in order for caffeine to have an ergogenic effect on race day it must not be in your system already and it takes a few weeks to get out of your tissues. I have found I can do this without much of a problem. If you are addicted to caffeine, you should start weaning yourself off of it a few weeks earlier if you plan to want the caffeine boost on race day. I also stop drinking any alcohol. I find alcohol disrupts my sleep pattern and sleep is critical during the heavy weeks of peak training and of course during the taper weeks right before race week.

About 8 days out - I start my race week by waking up 20 minutes earlier every day. This means I’m also going to bed a little earlier too. For you folks doing IM Louisville, you may want to start a few days earlier because you are going to be on EST before you know it. I do this to get my body a little better prepared for the need to get up so darn early on race day. Think about it, you will be getting up on race day in Louisville at something like 1:00 AM PST.

I will typically eat in the following manner on race week:
Hydration plan – Always have an electrolyte drink handy to sip on throughout the day, every day. Could even be lemonade with thermolytes cracked into it. Make sure I’m peeing every 4 hour hours at a minimum. Ease up about two hours before bedtime to avoid having to get up to pee at night.

Days 3-6 before race:

· Breakfast – Herb tea, fresh fruit (apples, oranges, berries & bananas), two eggs and a piece of whole grain toast with fruit preserves. I will alternate the eggs with some hot rice cereal with protein powder mixed into it and turkey bacon now and then.

· Snack (3 hours after breakfast) – Meal replacement bar and some more fruit with yogurt. (Not sweetened fruity yogurt. Plain or vanilla with a real piece of fruit.)

· Lunch – Sensible meal high in protein and carbohydrates. Chicken or beef on a bed of greens with lots of fresh veggies.

· Dinner – Nothing new, limited spices, bump up fiber by about 20%. Make sure all meats are cooked well.

Two Days before race:

· Breakfast – Simulated race morning breakfast of one egg, a bagel with nut butter, a banana and a recovery drink.

· Snack – Higher sodium snacks. Higher fiber snacks

· Lunch – Same as before

· Snack – Fruit & cheese with grapes

· Dinner – Higher carbohydrate meal. Pasta with Chicken is my favorite

· Sleep – The night before the night before is the critical night to get a good night’s sleep. Send family away tonight so you can rest.

Day before the race:

· Breakfast - Simulated race morning breakfast of one egg, a bagel with nut butter, a banana and a recovery drink. (1200 calories total)

· Snack – Lower the fiber intake. Another bagel with some cream cheese and lox

· Lunch – Turkey Sandwich and a recovery drink.

· Early Dinner (before 5:00PM) – Last solid meal before race morning. Light portion size. A can of tuna made into tuna salad heavy on the sodium with a side of tater tots and some apple sauce.

· Snack – Meal replacement shake (400 calories) at about 8:00PM

· Midnight snack – Meal replacement drink (400 calories) at about 12:00AM

Race morning:

· Immediately upon waking @ 4:00AM– Meal replacement shake (400 calories)

· Within 30 minutes - one egg, a bagel with nut butter, a banana and an electrolyte drink. (1200 total calories) Drink one cup of STRONG coffee.

· Sip hydration drink all morning while you are headed to transition and stuff. (200 more calories)

· 30’ before race start take in one gel (100 calories) with caffeine and two thermolyte pills with 12 oz water/electrolyte drink (I cramp on the swim so I take extra electrolytes to combat this)

· T1

· 8 oz Water with 2 thermolytes mixed in is inside my T1 bag. I drink the whole thing.

· Bike is set up with a diluted (50%) solution of electrolyte drink in the aero drink bottle between the bars. (100 calories) I want to settle my stomach and get my HR under control before I start tossing fuel at my gut.

· I drink down the diluted mixture for the first 20 minutes of the bike, then I start my calorie fueling plan.

· Down tube has a 3 hour bottle in it (700 calories of electrolyte drink/carbo pro mixture with a teaspoon of branch chain amino acids and 12 thermolytes cracked open into it).

· Bento box has 3 hammer nutrition bars, cut into 1/3's in case I want some solid food and a plastic container of thermolytes in case it gets really hot.

· Bike has a watch strapped to it with a timer that is set to go off every 15 minutes to remind me to fuel. I start the timer before I leave transition and it will keep going off the entire time I'm swimming but who cares, at least I don't have to remember to start it when I'm racing.

· Special Needs - bike (nutrition portion in separate quart Ziploc)

· Has some Pringles in case I feel like eating them.

· Another 3 hour bottle (700 calories) of secret sauce. (Different flavor than the first three hour bottle so I don't get to hating the taste by hour 5)

· A small plastic water-tight container full of thermolytes in case I need additional salts.

· A plastic baggie with more cut up energy bars, again a different flavor.

· Misc. Bike

· If my pace is over 6 hours I will take some gel at the last aid station to ensure I'm keeping my calories up.

· I will eat a banana piece (1/3 of a banana usually) every other aid station

· If I do not pee in the first 30 miles I will up my fluid intake with supplemental water at aid stations until I pee.

· When I arrive at an aid station I should have drank down my aero drink so I can add some concentrate and dilute it to normal strength with water from the aid station. I mark my bottles with hash marks that correspond to one hour's worth so I know a pretty good estimate of how much to dump out at each recharge.

· My "secret sauce" has NO PROTEIN. I have found I race better without it. I use branch chain amino acids instead of Protein. That way my body does not have to do the work of breaking down the proteins into amino acids, it's already done for me. I don't get bloated and it does not cause the solution to get rank in the heat.

· I try to top off my nutrition in the last 25 miles of the bike so I don't have to eat so much on the run.

· T2

· My hydration belt is built into my shorts. I can run with two 6 oz gel-style bottles of electrolyte drink, regular strength.

· Into my race singlet pocket goes a tube with 30 thermolytes in it along with a one shot use of Chamois Butter.

· Into the other pocket of my run singlet goes two (2) snack-size zip lock baggies with 13 (6 in one, 7 in the other) of my favorite flavors of cliff blocks mixed together (Margarita, Black Cherry, Mountain berry and Cran-razz) I like to be surprised when the flavor hits my mouth.

· RUN

· I rely on the aid station for a majority of my liquids, only carrying the small gel bottles with liquids for an occasional sip between miles. Refilling them with Gatorade endurance formula when they go dry.

· Each aid station (every mile) I pop a clif shot block and a thermolyte (if it's really hot) about 50 feet before the station so it's just going down when I get there. Cliff Shot Bloks are 33 calories each, so if I'm running about 9:00 miles, I'm getting pretty close to 220 calories an hour from them.

· If it is really hot I will cut back my calorie intake by 30% or more if I start feeling bloated or nausea. This could mean I go to cliff blocks every other aid station.

· Each Aid station I take ice and fill my arm coolers to stay wet and drench my head with cold water. On hot days I will take two sponges soaked with water and tuck them under my shoulders (just remember to take them out for the finish line photo)

· If I get to the point where my fueling plan ain't working and my gut is revolting against me I will hit the flat coke HARD and often. I'll even mix it with the Chicken broth for some extra salt.

· Every few miles I take stock of the heat and if I need to I will get a volunteer to re-apply sunscreen to my head and neck.

· Special Needs - run (nutrition portion in separate quart ziplock)

· Has some Pringles in case I feel like eating them.

· A couple of jolly ranchers to suck on to keep dry mouth at bay.

· A small plastic water-tight container full of thermolytes in case I need additional salts or mine dropped or got wet.

· A plastic baggie with the same variety pack of shot bloks for the second 13 miles.

· Post race.

· 500 calorie recovery drink within 20 minutes. I just can't choke down pizza after 12+ hours of racing.

· Try to get a solid meal in me within 45 minutes.

· Next Day

· Eat everything in sight. If it looks good, eat two of them!

The week ahead -

MONDAY- OFF

TUESDAY- Swim (See calendar)

Bike - 60'. Can Choose pedaling drills or hill climb. Captain Tony and Coach Mike/Dave will be at the usual locations in the East Bay for group rides if you so desire. Rolling at 6:30PM like usual too.

WEDNESDAY- Run (See calendar) & Stretch afterwards 20'

THURSDAY- CAN/LOU - Bike-Run brick (40'/30') with stretch afterwards. Warm-up followed by 8 X Speed intervals of 1' fast pedaling with 2' recovery between efforts.

VM- 30' cadence work on the trainer or open road. After warm up, do 10 X spin up's from 90-110 rpm for 30" with 30" recovery spin between efforts. High intensity, low volume focus.

FRIDAY- VM - Nice focused stretching session of 20-40'. Relaxed breathing and slow, full movements. A gentle yoga class would fit the bill well here today.

CAN/LOU - Swim (se calendar) & 20' stretch/strength session. Here is a good link to follow. http://www.youtube.com/watch?v=BaDXNjFjjnU&feature=fvw

SATURDAY- VM - 5 mile run with stretch afterwards. - Come on out and support your LOU/CAN teammates by running your 5 miles alongside them in the afternoon heat. See below for details of their day.

CAN/LOU - Triple Brick!

· Location - Osage Park (Danville, CA) - Osage Park location - Danville . We have had issues getting a permit for San Ramon Valley High School but may get it this week. If so a message to the team will go out with directions.

· Time - Rolling at 8:00 AM sharp.

· Route - Highland Ave / Manning Rd loop for the bike. Iron horse Trail for the Run (paved).

· Weather - Freakishly Hot

SUNDAY- VM - 20 mile bike (rolling terrain)

CAN/LOU - 60' OW Swim (OYO)

Have a super week everyone. If you have any anxiety about your training, questions about your race plan or just need to vent because taper is driving you to consider robbing a candy store, PLEASE call one of the coaches or a mentor. We have all been there and can talk you off the ledge if needed. Put down the 5 galloon tub of ice cream and pick up the phone!

Cheers,

Your coaches - Dave, Simon, Mike & Sedonia

Week 37: Vineman Taper Week #2

2010-07-19T15:37:00.000-07:00

Who knew that a Miley Cyrus song, aka Hannah Montana, would be one of the songs, if not THE, song representing my Ironman experience. Must admit it, it is true. It moves me to keep the faith. It is going to be a song I sing in my head. IF you are a spectator, then please remind me to "Keep On Moving, Keep Climbing...Keep the faith..." I am 12 days from race day; fever has shown its stupid head again (pun intended); I am more determined than ever to kick this bug out of my sinus cavities before July 31st. Rest, fluids, nutrition, love and TLC from myself, friends and family will get me well again before the race. And as a FB friend said, "I'll get well and kick ass on my race!" Indeed.
See lyrics below.

The Climb lyrics
Songwriters: Alexander, J; Mabe, J;
I can almost see it
That dream I am dreaming
But there's a voice inside my head saying
"You'll never reach it"

Every step I'm taking
Every move I make feels
Lost with no direction
My faith is shaking

But I gotta keep trying
Gotta keep my head held high

There's always gonna be another mountain
I'm always gonna wanna make it move
Always gonna be a uphill battle
Sometimes I'm gonna have to lose

Ain't about how fast I get there
Ain't about what's waiting on the other side
It's the climb

The struggles I'm facing
The chances I'm taking
Sometimes might knock me down
But no, I'm not breaking

I may not know it
But these are the moments that
I'm gonna remember most, yeah
Just gotta keep going

And I, I got to be strong
Just keep pushing on

'Cause there's always gonna be another mountain
I'm always gonna wanna make it move
Always gonna be a uphill battle
Sometimes I'm gonna have to lose

Ain't about how fast I get there
Ain't about what's waiting on the other side
It's the climb, yeah!

There's always gonna be another mountain
I'm always gonna wanna make it move
Always gonna be an uphill battle
Somebody's gonna have to lose

Ain't about how fast I get there
Ain't about what's waiting on the other side
It's the climb, yeah!

Keep on moving, keep climbing
Keep the faith, baby
It's all about, it's all about the climb
Keep the faith, keep your faith, whoa

© HOPELESS ROSE MUSIC; VISTAVILLE MUSIC;

Week 36: Last swim at Aquatic Park as 'Aluminum girl'

2010-07-18T15:35:00.000-07:00

Aquatic Park Swim: 45 minutes
Weather at AP was overcast and gray and the water seemingly calm straight out of an 'X-Files' episode. However, I didn't allow the spookiness get in the way of my swim. After telling Coach Yosh about the return of my sinus infection symptoms, she energetically yelled, "This is my last open water swim with you! Let's get swimming...but just swim for 45 minutes." Off I went splish splash. Water was cold, but tolerable. My plan: warm up lap at level 4 or 5 and then race pace swim and kicked at the end. I swam like a dolphin today. I don't know what got into me. Thanks Susan Bird for perhaps sharing some of your 'dolphin energy' the other night at the Manifestation session. I took the conservative route and swam only 45 minutes because my sinus infection symptoms have been rearing its ugly head, i.e., yellow mucous, fatigue, and spiked fever. Miss Determination refused to allow anything or anyone from my Full Vineman race, July 31st. I already see myself crossing the finish line. Woot! Woot! The best is yet to come...

Swim highlights:
I was SO glad the 'black lab' aka playful sea lion didn't spot me in the water. Phewf! I told my Ironmates watching me and others swim that they would have witnessed me turn into Jesus and RUN on the water had I come face to face with the 'black lab.' Plus, I would have shit my wet suit too. Seriously.
Again, it didn't happen. Thank God. Thankful for today's swim mojo. Plan to use it at Vineman race, 7/31.
'You Know You're Iron When...you need to get a blow job before putting on your wetsuit.' Thanks Coach Mike, aka Best Iron Wedgie and Blow Job giver (sorry - young and older readers alike if we offended anyone's sense and sensibilities.)
Vineman Send Off Partay Highlights
Triathlon transition demonstration set up was very helpful, Thanks Coach Sedonia, Helen, Mike, and Dave. I heart my new $2500- TNT fleece too. Partay food was delicious - bagels and cream cheeses, coffee, fruit salad, mini-quiches, and green/purple cupcakes. Yum!
Fundraising Update:
I am 3, correction 2, $25 donations away from $12,000. HUGE props who gave already - HUGE props. $12,000 will be my total by July 31st. Thank You! Thank You! Thank You! for your generosity.
Thanks Kathryn for just donating $25- to the cause of pulverizing cancer. POOF! Grrrl, your donation made me cry. Dang. I've never cried so much in a TNT season as I have on the Iron Team. Tears of joy, indeed! $12,000- and more, HERE WE COME! BECAUSE WE CAN!!!!!!
IM one grapeful gal. $12,000+ here WE come! Time for cancer to SCRAM. FOR. GOOD.
Vineman finish line, here comes IronMel! SHE IS A VINEMAN!!!!

Week 36: Massage therapy time...finally!

2010-07-18T13:45:00.000-07:00

10 miles (LSD)
After my 10 mile run (5 loops around College Of Marin/Corte Madera Creek), I decided I was overdue with receiving body work. Time for a massage. Legs were fatigued; hamstring/ass muscles were talking back (okay, I know I could be a smart ass at times, but this was getting ridiculous). Off I drove to Mill Valley Massage: Affordable Professional massage in Mill Valley. Guess there is one in San Rafael, but I was already in Greenbrae.

First Available Appointment: 8:15P
It was close to 2:30P and I still needed to eat, rest, and recuperate from the run before I returned, so I filled out the 'new customer form' and then went home. I asked the woman who she would recommend for a deep tissue/sports massage and she gave me a list. Eeeny, meeny, miney, mo...I picked Rea.

Rea Cormick

She is/was my Angel last night. Ironically, come to find out (yes, I stalked her after my massage to find out her background because I connected with her so amazing well) that she has Angel wings tattooed on her lithe body. Who knew?! Seriously, this woman is not bigger than a minute, but she has the presence of a peaceful warrior, and powerful Goddess hands, elbows, and spirit. I was bliss after my massage. And saw a bright light during my massage when she was tugging at my ears - OMFG - that felt so divine and manipulating my head/scull bones. She saved me: released my marbled muscles, showed and gave me her 'Light', and put joy into my body/mind/spirit again. Highly recommend her and do have a $5-off coupon if anyone wants to receive from her. Plan to return to my angel after the Full Vineman race, 7/31st! Woot! Woot!

Week 36: Ironman Advice from MACCA

2010-07-17T16:26:00.000-07:00

Ironman Advice from MACCA (Chris McCormack)

- Titles and times mean nothing. It's about your performance on race day.

- Be true to yourself and be the best you can be.

- Follow the guidelines of your nutrition plan, but be prepared to have them evolve, even at your race. Follow your instincts.

- Enjoy the challenge and experience of your Ironman race.

- If it feels really good, slow down! You're going too fast!

- Give the race and distance the respect they deserve.

- Be brave when you face your demons on race day. Find ways to turn them around and stay in the moment.
After all, it's all about the war stories you tell after the Ironman :)

Thanks M-Dot for finding out and sharing MACCA's Ironman truths. You guys are too cute together. Smile.

Full Vineman finish line, HERE I COME!

Week 36: Vineman Taper #1 Week!

2010-07-16T18:04:00.000-07:00

Week 36: Coach Dave's Note

Howdy Everyone,
It seems like just yesterday that we were all packed in tight at the Auditorium in Berkeley preparing for what was going to be the most amazing journey together. And here we are 36 weeks later, with over half the team starting the countdown to their race while others are in the home stretch of their training. It has been an amazing journey that your coaches are incredibly honored to have been along for the ride.

This past weekend was a little more than a few of you bargained for eh? Rest assured that your IM bike course will be NOTHING compared to the East Bay Century route. The course we prepared for you had several purposes. First, it was to test your nutrition plan. From the comments we heard at Sports Basement afterwards, it appears that everyone had a day to remember in regard to what did and didn't work to keep them fueled throughout the day. Second, the course was designed to challenge each of you physically. We want you to get to your race day and ride your course, waiting for the hills to happen and then finish wondering where they were. We want you to be able to charge up Canyon Rd, Chalk Hill, Richter Pass, Yellow Lake and the endless rollers in Kentucky with a firm resolve that you have seen much worse and conquered them before. Finally, the route we selected was meant to punish your mind a bit. Seeing endless uphill stretches and relentless climbs at the back of pig farm hill and Reliz "F-ing" Valley Road late in the day were meant to take your mind to an unhappy place. More than one of you would have paid a kings ransom to be in your "happy place" instead of on your bike. Pushing on past the mental breakdown and digging deep into your reserves is a skill you can't master until you have faced it head on. And you did just that last Saturday.

Some of you have expressed trepidation about the time it took you to complete your ride yesterday or you are worried because you didn't get the distance in due to a revolt from different body parts. Know this folks, that was a brutal course that collectively hammered you with 8300 vertical feet of climbing. (several of you sent your data files to Coach Dave and that was the average). There is no way you will be out on your bike anywhere near that long on race day. Right now, your training has reached what we sometimes call the "frosting" stage. You started at kickoff with a bowl and a spoon. By the Louie Tri, you had assembled your ingredients and started to mix them together. At Half way to Iron, you dumped your mix into the pan and fired up the oven. At Clear Lake you took the cake out of the oven to let it cool. Now some of you are stacking your layers together (LOU & CAN) while others made sheet cakes and are getting ready to dress the cake with a thick layer of frosting. It tastes like to victory to us! The morale of the story is that if you try to do too much too fast when your body doesn't have the same plan (like rushing the baking of a cake at high temperature for a shorter amount of time), the results are a cake that's hard on the outside but full of uncooked mush on the inside. It's better to go into your taper and race day 10% under trained than even 1% over trained.

A few shout-outs:

· Huge thanks to your friends and supporters for coming out on Saturday while you rode 100 miles to get themselves into the Bone Marrow Registry. We had 28 qualified participants show up and get registered.

· 1000 thank-you's to the awesome crew of volunteers who were marshaled together by Captain Nick to support the team ride last weekend. Remember, those goodies won't be there on race day !!! (we did hear that Vineman Folks might have a special aid station though)
· Speedy recovery and good vibes go out to our team mate Heather for a quick recovery from her close call on the bike last weekend, get better soon girl!

· Thanks to Sports Basement ion Walnut Creek for the impromptu Pizza Party and shopping discount following our long ride on Saturday. You guys ROCK!

· Congratulations to a few team members who finally got a 100 mile ride under their belt last weekend, it's a great feeling huh?

· Thanks for getting your "ONE WORD" to coach Dave by Wednesday of this week. GRAPEFUL.

The week ahead:
Monday- OFF I attended an awesome Manifestation session at Sandy and H's humble abode. Thank you, Susan Bird, for sharing her time, healing and positive energy, and knowledge about becoming the best I can become. Yay!

Tuesday- Swim

NO SPIN/RIDE TONIGHT - Rest those tired legs from the epic weekend.

Wednesday- Bike/Spin 40' (TR7) - or moderately hilly light interval set on the road. Stress is on "Light."

Thursday- Run 60' & Stretch 20' (See Schedule for specific run details) (See previous Coaches Emails for stretching links)

Friday- Swim & Stretch (See Calendar for exact workouts)

Saturday- Run (VM = 10mi / LOU & CAN = 18mi.) - See calendar run tab for specific instructions for your run) (Mentor Group Run - Email for logistics to come out by mid week)

Stretch afterwards

Sunday- COACHED WO - SWIM @ Aquatic Park with Vineman Send-off logistics meeting and shopping party at Sports Basement (Presidio) after the swim.

The early part of this week is meant to be pretty easy folks, embrace it!

Have a super week! Dave, Simon, Mike & Sedonia.

Week 35: Tour 'D East Bay Alps: 100 miles

2010-07-13T18:41:00.000-07:00

Saturday: Tour 'D East Bay Alps
I had an epic weekend. Short and sweet, my days events below.
Alarm set for 3:30AM. Crazy! Drove myself over to Walnut Creek by myself because Sandy slept over at Maria's condo the night before to avoid waking up at the crack of dark. Smart move. Thankfully, I am a morning person; dad trained us kids to roll out of bed and into the station wagon for the cross country trips which normally started at the crack of dark. I was seasoned. As for the impeding ride, I had wide eyes and an open mind and experienced many firsts. Enjoy!

Heather Farm Parking Lot: 6:05AM
Rolled from Heather Farm Parking lot by 6:35AM with Iron peeps - Sandy, Maria, Paula, Kathryn, Tiffany, Mary, Sedonia, Iron Phil, Marina, and Kristie. What awaited us: 100 mile Tour 'D East Bay Alps.with elevation climbs totaled approximately 8200-8550 ft.

First of the Firsts: Mt Diablo Junction
My state of mind was calm and confident with a dash of nerves. "Hills are my friend!" I exclaimed to myself. "Hills are my friend. I am a decent hill climber. Slow and steady. Dance on my pedals." Mt. Diablo climb wasn't bad at all. It was a gradual climb with deliciously smooth and paved roads. Pure heaven for me riding a steel bike sans carbon. My teeth appreciated the smooth roads too. Reached the junction without any serious issues. Only annoyance during the climb was a VERY LOUD fly buzzing around me. I forcefully told the fly, "GET AWAY FROM ME NOW!" He flew away. Moments later, he attempted another 'fly by', but I would have nothing of it. "NOW!" I muttered under my breath. He got the message. Reached the top of the junction with a smile on my face and intention to eat and fuel. It was an OYO Rest Stop at Northgate road and South gate road, so I filled my water bottle per Coach Dave and ate a Cliff bar (250 calories). I felt good about the climb; a bit hesitant about the impending descent.

What goes up must come down
I took a conservative approach to my descent and feathered my breaks the entire way while in my drops. It was good - felt in control. Prayed a bit too. Rollers, flats, and slight climbs presented down the entire other side of the mountain. It was fun. Then the teeth breaking rough road appeared. Ugh! I told Marina I think I may need to get dentures. Sucked.

Rolling Hills in Suburbia
Marina and I continued our ride along and through the land o suburbia heading for the next TNT Rest Stop at mile 30.1. We chatted it up and took in the scenery until we heard a bizarre, metallic sound coming from my front tire. "What the devil?!" I exclaimed. Immediately, I told Marina, "IF you see flames other than the flames I am wearing on my jersey, then I am getting off this bike immediately. What do you think is happening??" Marina was as stumped as I was. I thought about stopping, but continued along with caution. Two minutes later, my bike felt sluggish and I hesitantly said, "I think I may have a flat tire. Mother Hubbard!"

Back story:
I have gone through 3 TNT seasons: a Triathlon season (Wildflower Olympic Tri 2006) and two Cycle Seasons (Honolulu Century rides 2007, 2008) without a flat tire. I was overdue and I knew it. Time was telling me: learn to change a flat before your race so you are ready. The night before I bought new tires which were extremely tight to put on. It took me nearly 2 hours to install it (for lack of better words) onto my tire rim the night before. I dreaded the act of repeating that experience.Thank GOD for Nate and Carolyn who rolled up to us after 10 minutes of fiddling, sweating, and swearing at the tube and tire.
Just when I thought I was prepared with threaded C02 cartridges and a tube, I had threadless and only one tube on me. Dang it! I hate being under-prepared. Luckily, Carolyn spotted me a threaded C02 cartridge - THANK YOU! She said, "that's where karma comes into play here. I know you would do the same thing for me." Yes, I would and gave her a warm smile. Nate fixed the tire in no time flat (pun excused) and off we went rolling towards the TNT rest stop.

TNT Rest Stop: 30.1 miles
I pumped up my front tire; ate a Power Bar (250 calories); filled up my water bottle and Carbo-Pro/electrolyte bottle and off we rolled. Thank you Cori for the fabulous tire pump...so smooth! Coach Mike bellowed, "NO CAMPING KIDS! Let's keep moving!!!!" Marina, aka Silent but Deadly Riding partner, and I were off: ROLLING!

30.1 miles - 38.9 miles
We continued to ride through land o suburbia. No major issues. Still had my wits about me. Sipped water and/or electrolyte drink every 15 minutes. Wondered where the next turn was ahead.

TNT Rest Stop: 38.9 miles
Highlight of this rest stop was the sea salt and potatoes. Yum! Thank you to Dana's girlfriend, her brother (I think) and other friends who helped out at the SAG stop. Maria and I went to the restroom to void; while Marina and the rest ate, drank, and were merry. ROLLING!

Ribbons Undone: Tori Amos
I had no idea what to expect from the ride except hills, hills, and more hills. Enter Redwood Road.
Thank goodness for Tori Amos song, "Ribbons Undone" and "Sleeps with Butterflies" because those songs kept me company in my head while climbing the winding hills of bubble-flip-East Bay-Oakland-Berkeley-I-don't-know-land.
"You're a girl
Rising from a shell
Running through spring
With summer's hand in reach now
It is your time
It is your time
So just run with ribbons undone
It is your time yes my angel
It is your time
So just run with ribbons undone
Run run darlin'
Ribbons undone "

Miles 40.1 - 51.7
Simon did a drive by, asked me, "How ya feeling?" 'Good!' I said. "You're very close to the top." Meanwhile, twenty minutes later I reached the top. I debated to myself the entire climb what kind of help that constitutes when one says, "You're very close...or you're almost there!" Both statements suck and should not be repeated when climbing a gradual hill for 10 plus miles. It's just that simple. Tell me, "Great job!" "Keep dancing on your pedals, Iron Mel!" "You are super strong" "You rock!" "Go Go Go!" Again, I repeat, NEVER TELL ME 'Almost there' if you value your life. Appreciated Simon's intent, of course. Thanks Simon!

TNT Rest Stop: 52.2 miles
"Mel's got her game face on!" laughed Coach Dave. Indeed I did after that ten mile climb. Plus, my toes were on fire in my new shoes. No bueno! Otherwise, I felt I managed my demons well up the hill. I wanted to stop at times, but varied my speed and kept pedaling. Sang another Tori Amos song too, "Sleeps With Butterflies"
Airplanes
Take you away again
Are you flying
Above where we live
Then I look up a glare in my eyes
Are you having regrets about last night
I'm not but I like rivers that rush in
So then I dove in
Is there trouble ahead
For you the acrobat
I won't push you unless you have a net

You say the word
You know I will find you
Or if you need some time
I don't mind
I don't hold on
To the tail of your kite
I'm not like the girls that you've known
But I believe I'm worth coming home to
Kiss away night
This girl only sleeps with butterflies
With butterflies
So go on and fly then boy

Balloons
Look good from on the ground
I fear with pins and needles around
We may fall then stumble
Upon a carousel
It could take us anywhere

I'm not like the girls that you've known
But I believe I'm worth coming home to
Kiss away night
This girl only sleeps with butterflies
With butterflies
With butterflies
So go on and fly boy
Thank goodness for Angel and Honoree Laura who treated me like a Queen during my rest stop - refuel and recollect my wits. I felt the best (sort of) after giving Coach Dave the bird for designing such a crazy route. I was successfully riding it, but had a lot more hills up ahead.

Grizzly Peak/Skyline Boulevard
The only other time I ascended Grizzy Peak/Skyline Boulevard was in my friend's BMW and we zipped up the hill as it was flat. Marina, Susie, Patty, Maria, and I began up the hill. Up and up and up we went...so did my anger reserves. I was brewing a lot of nasty words in my head; mental anguish started to rear its ugly head. To combat the negative attitude, I focused on my ability. I CAN. I CAN. I CAN. Dance on my pedals. Dance on my pedals. Dance on my pedals. Sip. Sip. Sip. Pray. Pray. Pray. Maria was ahead of my and riding in her zone of power and finesse. It was great to witness my teammates riding so well. I was thankful to be able to hold their pace without stepping outside of my heart rate zone.
Mind you, I had been out for two weeks prior due to a sinus infection, so I didn't have the training they had under their lycra. Suffice to say, I pedaled. I pedaled. I pedaled.

OYO Rest Stop: 64.2 miles
Marina, Maria, and I stopped to rest and renew our full bladders. Ah...relief. Chatted up with locals and tourists who finished riding the Steam train in the park. They cheered us on after finding out our TNT story; it was nice. ROLLING! We climbed more until I had to yell to Maria...

STOPPING!
I noticed my brakes were scrapping on the side of the break pads, so I had to stop. Thankfully, Maria stopped and helped me out. At that point, my mind was fatigued, mental chatter was louder, and I was concerned about the elapsed time - approximately 6 hours from the start time. Dang! I really want to be done with this ride and I had 40 miles to go with Pig Farm hill, Three Bears, and Reliz Valley Road, plus others that I found out later while near my breaking point.

64.2 miles - 76.4 miles
Rolling climbs and descents until I realized I was at Inspiration Point (the top of Berkeley Hills) THIS is where Coach Dave informed me of the "screaming descent." Holy shit. I was not ready for this descent with my brakes acting up. No bueno! Slow and steady I went down. Pulled over to eat, cry and gather my wits. It wasn't a good time at all. I was all alone. Marina and Maria had gone ahead - understandably. They felt great - roll on! I was not myself. I was fatigued. I heard Margaret's voice in my head, "Finish strong. Finish strong." I planned to do just that. Back in my drops I finished the descent and got to the bottom. Sighed and told the man standing next to me, "I despise descents." He said, "I love 'em! Safe travels." Down down down I went again until I saw Papa Bear. Well hello...

Papa Bear: Dance On Your Pedals
I was fatigued, but knew I had climbed this bitch of a hill before as a TNT triathlete and century person, so I could do it again. This time I was an Ironteam member and proud to be 'tough enough' to handle such a hill. Got to the top of Papa Bear and lost it like a newborn child. Luckily, I was alone. Really alone. No thoughts, no feelings, no ideas. no energy (it seemed) I was alone. Tears were flowing.

Roving SAG: Lorraine and Michelle
God bless these women. They saved me. Validated my efforts. Chilled me off. Filled my bottles. Made me smile. I was so glad to see them through my tears. Five minutes later, Coach Dave arrived on the scene. I asked both of them not to tell Coach Dave I was crying. I didn't want him to think I was a wimp. I was going to "finish strong."

TNT Rest Stop: 76.4 miles
Coach Dave, Meenu, Claudia and another TNT volunteer were awaiting my arrival. Moments earlier, I encountered a driver turning around in the middle of Momma Bear while I sped down at approximately 40 miles per hour. It was no bueno. I thought to myself, "He/she is NOT going to turn around there...OMFG...he/she IS?! Please keep me safe. Keep me safe." Thankfully, I changed my negative attitude into an Attitude Of Gratitude after that near-death experience. Sheesh. At the SAG stop, I used Butt Butter for the first time. I am a believer. Period. I ate, hydrated, and rested. Ready for Pig Farm climb. Sigh.

Pig Farm Climb: it was short, sweet, and painful with the cars zooming by, but I did it. Oink Oink.
The descent was scary thanks to a cocky teenager driving a Mustang who decided to play chicken with me and drive over the double yellow line to pass another vehicle 700 yards from me on my bike. Again,
I was thankful my Angels kept me safe and sound.

TNT Rest Stop: 88.3 miles
Mike and Janet were happy to serve me at this stop. THANK YOU! Not sure if I thanked them because I was near my wit's end. I was still alone. Maria and Marina were riding like the wind...still. God bless them. I had to suck it up and ride my own ride and finish strong. Reliz Valley Road humbled me.
Coach Dave confessed to me the 'whys' behind the many o hills on the route and I got it. Appreciated his support, always. I knew it was "money in the bank." I just needed to remind myself that fact. The Vineman bike course will be so reasonable compared to this training ride, so stay with it.

Focus. Be. Do. Have.: 88.3 miles - 100 miles
I pedaled my way safely to the beginning of Iron Horse Trail and then my brain went dim.
Luckily, Mary spotted me and escorted me into the finish line. God bless Mary! Thank you!!!

Finished Strong
Overall, the ride took me 11 hours, 45 minutes. I endured. Weather: 95+ with slight breeze, sunny. Proud of myself for pushing through the pain (mental anguish); physically, I am stronger than I knew.

Firsts that I experienced: flat tire at mile 28 (never had a flat tire in my three TNT seasons - Tri, Century, Century); climbed Mt. Diablo Junction (2200 ft.); Grizzly Peaks/Tilden Park/Skyline Blvd. Berkeley; pushed through my mental agony to finish the 100 miles AND have a new lower body as a result. Lady parts are mince meat; legs are stronger and leaner; you can bounce a quarter off my arse...tight and lifted. Mentally, I am ready for my Ironman journey.

Sunday: Vineman swim - 1 mile, EZ loop of the course. Duck Lake-esque feeling to Johnson's Beach in Guernville, CA. docks and cottages line the river; beach and resort town. lovely and quaint. 10 mile run on the Vineman run course followed the swim. Started at Windsor high school out to Mark Springs Road and back. Tree lined, hilly course with dogs, mini goats, beautiful vineyards, and supportive people/neighbors/spectators, etc. Chevy's lunch with the girls after our workout. Super fun day!

Fundraising report: 99% reached my $12,000- goal for LLS. $100- away from goal.
Believe I will reach my goal, if not exceed it, by season's end - August, 2010.
A HUGE thanks to your support - belief in my talents and determination to go the distance for a cure.

I am one grapeful girl.

Week 35: Power To the Vineman Peeps!

2010-07-09T20:14:00.000-07:00

Team,

Take a deep breath folks because we are in for another full week ahead. This is the final push week for the Vineman folks before they begin their taper for race day. That's right folks --- ONE MORE WEEK !!!! And what a week it will be, culminating with the East Bay Century on Saturday; 100 miles of cycling your way to victory in the battle against blood cancer. Don't you worry LOU/CAN folks, we still have 8 weeks to go and you too will get to do your 3X brick and another long ride in your final 5 weeks too!

Many of you just came off the national eating binge we formally call Independence Day and you could have given Joey Chestnut a run for his money if you had been on the Jersey Shore on Saturday. In fact, if you look at it from a slightly weird angle, you all have a lot in common with the world king of speed eating. You both have been training you bodies to do something it really is not designed to do, held several practice sessions simulating your event and I bet more than one of you has barfed while trying to perfect your skills. Stick to the plan and your 54 hot dog day will come soon enough.

In Today's Message:

·       One Word
·       Bone marrow drive and incentive day next Saturday
·       The Week Ahead

One Word

As the sun sets on our adventure together it is a time of profound reflection. Each of you has a special set of memories and milestones that will never go away. Some of you have made new life-long friends during the past 35 weeks while others have formed bonds with folks you never would have imagined you would meet prior to that crazy day in Berkeley last November. Please take some time this week to reflect on your experience and try to find a single word that encompasses your journey towards Ironman this year. When you think you have your word nailed down, please send it to coach Dave. You will see the reason for this exercise soon enough and you will love it.

Bone Marrow Drive & Incentive Day

Bone Marrow Donor Drive: Saturday, July 10, 11am-4pm

Every day, 10,000 patients with leukemia and other life-threatening diseases hope for a bone marrow donor who can make their transplant possible. Registrants must be between the ages of 18-65. Testing is easy -- a quick mouth swab

Sports Basement Walnut Creek be raffling prizes on the hour for all qualified registrants. Folks who come and register will enjoy snacks and beverages and shop to raise funds for LLS the fight against cancer.

For more information about the National Marrow Donor Program, including donor requirements, visit bethematch.org.

IRONTEAM INCENTIVE - Ironteam will be out in the heat all day pedaling for a cure to blood cancer and while we are out there your friends and family can show their support by taking a few minutes out of their day to join the National Bone Marrow Registry. As an incentive, Sports Basement in Walnut Creek has set aside some prizes to get a little friendly competition going.

· For each team member that refers a minimum of 5 new registrants, their name will be added to a special raffle.

· The team member that brings in the most registrants will get a $100 gift certificate. In the event of a tie, the names go in a hat for a drawing.

· The team member that brings in the most registrants will also get the proceeds of the days 10% fundraising to be assigned to their fund raising goals.

The Week Ahead (LOU/CAN in PURPLE - Vineman in GREEN)

Monday- Recover from the food coma you were in all night

Tuesday- Swim (See Calendar)

Bike 90' (TR-4 / Hill Repeats) OR Bike 60' (TR-5/Long Hills)- We know you love them, so let's do them again! And for an hour and a half no less…. Group meetings for the ride at the Walnut Creek Sports Basement and Capt. Tony's office in Alameda. Rolling at 6:30PM

Wednesday- Run (See Calendar for specific instructions)

Stretch (By now you have plenty of resources for stretching, pick a favorite from past coaches emails)

Thursday- BRICK (Bike 60' /Run 30') - Run at IM Marathon Pace from Vdot chart on calendar. Stretch afterwards.

Friday- Swim (See Calendar) Changed my tires on my road bike for the first time and DAMN it is difficult. Many times during the tedious process, I said to myself, 'I wish I had a guy to do this for me (yeah yeah...a very common last born thing to say, I know) but then I stopped myself and thought, 'I won't have a guy on the Vineman course to change my tube, so be quiet Melissa and get this DONE. Put some muscle behind it. GET 'ER DONE!' Talking with Kristie and Sedonia helped too - both validated that it was a difficult task to complete. Sigh.

Saturday- East Bay Century - ALL (Self Seeded start, please see below)

· Course is a challenging 104 miles.

· Ride Starts and Finishes at Heather Farm Park in Walnut Creek (Furthest rear parking lot on the right)

· Rolling time for riders averaging under 14 mph is 6:30AM

· Rolling time for riders averaging over 14 mph is 7:30 AM

· Capt. Nick will send out route information by the end of the night Thursday.

· Please contact Nick if you have friends/family who can help at aid stations or drive SAG for the team.

Sunday- OYO OW SWIM (60')

Run - 10 mile easy run for both race groups (VM & IM)

Stretch afterwards

Have a great week everyone!

Dave, Mike, Sedonia & Simon

Week 34: Ironman Strategy

2010-07-05T17:14:00.000-07:00

Thank you, Carolyn, for the Ironman Strategy article. See below.

4 Keys to Ironman Execution
Ironman Mental preparation is crucial.
By Rich Strauss
Endurance Nation

Improving your next race can be significantly cheaper than those new wheels you are considering, or easier than that new whizzbang training method you've read about. Master these four keys, focus on what matters, and race to your potential!

We have a lot of experience with what works, what does not work, and we've honed this message through the results of our athletes, our observations while being ON the course during the race, and the feedback we've received from pre-race talk attendees. Over the years, thousands have used these four keys to set massive PRs, earn Kona slots, place themselves on the podium, and win age groups.

This is the official Endurance Nation Ironman Kool-Aid, we hope you enjoy it. Help us help you!
Execution, not Fitness

All you've done for 9 months is build a vehicle. Ironman racing is about how you DRIVE that vehicle, it is NOT about the vehicle. The majority of athletes on race day are fitness-focused (look at my T-shirt, look at my abs/veins/etc, look at how fast I can go in the first hour of the bike, etc.)

It's easy to get caught up in the buzz and energy of the day, but creating and sticking to the right plan for you is the only thing that will lead to the best possible day.
The Line

Nothing on race day really matters until you reach The Line on the run. The Line is the point at which continuing becomes very, very difficult. You define success as simply not slowing down at The Line. EVERYTHING before The Line is simply about creating conditions for success for when the Line comes to you. Additional Kool-Aid flavored thoughts we'd like to put in your head regarding this point are:

    * A successful race = a good run. There is no such thing as a good bike followed by bad run, period. In our world, if you showed up with solid run fitness, had a "good" bike and a poor run, we will ALWAYS assume you messed up your bike pacing, until proven otherwise.
    * If you think you can ride faster than we're telling you, prove it by running well off the bike.
    * Ride your "should" bike split versus your "could" bike split. Your Could split is what you tell your friends you could ride on a good day, when you're out together for your Saturday ride. If you say you "could ride a 5:50," your Should split is likely 6:00 and is defined as the bike split that yields a good run (see above bullets).
    * In our experience, 80-90 percent of the Ironman field doesn't know how to race. If you find yourself doing the opposite of everyone else, you're doing the right thing. If Jimmy is "king of this random hill" at mile 46 of the bike...don't join him! Lots of people passing you in the first 40 miles? That's good, don't join in. Going backwards through the field on a hill? Great!
    * Think you made the mistake of riding too easy? You now have 26 miles to fix that mistake. Make the mistake of riding too hard? That mistake now has 26 miles to express itself, to the tune of X miles at 17-18Åå walking pace vs X miles at 8-12Åå running pace. Do the math. How great is that bike split going to look as you are walking/shuffling the last 10 miles of the run? The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. Don't join them.
    * Every time you feel yourself about to roll the dice and race, look at where you are. Are you at The Line / Mile 18? If not, please stick to the plan!

The Box

All day long you are going to race inside a box defined by what you can control. Ask yourself "What do I need to do right NOW to create the conditions for success at The Line? Is what I'm doing right now counter to this goal? From what we've seen first hand on the Ironman courses, we believe you should ask yourself "Am I participating in some short-term tactical gratification?" If yes, STOP!!

On the swim, the Box is the space your body occupies in the water: focus on your form and the rest will come. On the bike, the box is probably about one aid station long. On the run, the box begins as 2-3 aid stations long but often diminishes to "from here to the next lampost/manhole cover/mail box." Regardless:

    * Keep the box as big as you can for as long as you can.
    * Keep in the box only the things you can control. Let go of the rest.
    * Exercise this decision-making process inside your box: Observe the situation, Orient yourself to a possible course of action, Decide on a course of action, Act (OODA Loop).

The One Thing

If you swallowed the Kool-Aid we're serving you here, you will show up at the Line, in your Box, ready to get 'er done and simply not slow down. But we're not done yet. There is still some psychological stuff you need to address. During the course of your race day, expect your body to have a conversation with your mind:

"Look, Mind, you've had me out here slogging away for 132 miles. This is really starting to get old and very painful. You need to give me a good reason to keep going forward. If you don't have one, I'm gonna slow down and you can't stop me!"

Before the race ask yourself "Why am I doing Ironman?" Your goal here is to determine what is the One Thing that put you in this race. To finish in the daylight with a smile on your face? To run a 4:10? To honor your family or a loved one?

Whatever your One Thing is, be absolutely clear and rehearse your mind/body debate beforehand. Be warned: your body can be a helluva good negotiator at mile 18, especially if your mind hasn't prepared its rebuttal arguments beforehand.

What have we not talked about so far? The things you are likely most torqued about: heart rate, pace, speed, watts, how to eat, what to drink, etc. We believe that if you can keep yourself focused on the Four Keys above, the rest of the day is relatively simple and you don't need to worry about these relatively small details. In other words, all the whizbang guidance in the world can't help you if don't have your mind right about the Four Keys above.

But because you're a Type A Triathlete and you want the details, here they are:

    * The Swim: Swim only as fast as your ability to maintain form. When you feel your form go, slow down. Counting strokes is an excellent technique for bringing your mind out of the race and into the Box of maintaining your form.
    * The Bike: JRA (Just Ride Along) for about 45-60 miles. Then shift from JRA to Easy (5:45+ should split) to Steady (sub 5:45 should split). Gauge how well you're doing by how well you're NOT doing what everyone else is doing.
    * The Run: Jog for 4-6 miles, with a jogging, do-no-harm pace and heart rate cap. Jogging is defined as a pace you could sustain for hours if we kept feeding you. After 4-6 miles, shift from jogging to "running," running comfortably, getting what you need, and preparing yourself for the Line, where things become very uncomfortable. At the Line, just suck it up and get 'er done.

That's it, that's as complicated as racing Ironman needs to be and we can't say it any more simply. We've basically given you a Vegas betting strategy, having managed and observed many rolls of the dice through our experience as Ironman coaches leading a team of 400 long course athletes. If you can keep a macro-level focus, the little things will fall into place and you will have a good day. But as you stray towards the Ricky Racer side of the execution scale, you begin to rattle the dice.

Week 34: What is ahead for Iron Mel

2010-06-29T14:07:00.000-07:00

The week ahead:

Monday: OFF

Tuesday: Swim (See calendar)
Bike - 90' (TR-7 Pyramid) or hill repeats. Keeping with the hill climbing theme from June, we will continue the training opportunities in the far East Bay with a little twist this week. Endurance athlete and sports nutritionist, Matt Fitzgerald, will be speaking at Sports Basement in Walnut Creek starting at 7:00PM on Tuesday. If you would like to see Matt speak, there will be a group meeting at 5:15 to ride hill repeats together and be back in time for the start of Matt's talk. If you would rather not attend Matt's discussion, the regular meeting time of 6:30 is also good, consider it an athlete's choice workout. Captain Tony will let you guys know his plans to a near east bay ride as well.

Wednesday: Brick (50'bike + 30'run @ IM Marathon pace) - If doing an outdoor bike ride, choose a mildly hilly course without a lot of climbing. Short, repeatable loops will work well too.
Stretch afterwards for 20'

Thursday: Run & Stretch (See calendar for workouts and past coaches emails for prior guidelines for stretching) FINAL RECOMMITMENT: I am in it to finish it. POW!

Friday: Swim (See Calendar for workout)
Strength workout: Core Routine with flexibility

Saturday: MENTOR GROUP RUN
VM - 18mi. ~ LOU/CAN - 16Mi (See calendar for specific instructions) Mentors will send out meeting time and place information by Thursday PM.

Sunday: OW Swim (OYO) - Get together with your teammates for some open water fun on independence day. Bike (VM-45mi ~ CAN/LOU-75mi)

Fireworks !! (Happy Fourth of July)
Happy Groos'/Blomquist Family reunion at Duck Lake - miss you guys. Get crazy for me.

You guys continue to amaze us!

Week 33: "She's a brick----house! Mighty mighty,..."

2010-06-28T19:16:00.000-07:00

She's a brick----house
Mighty mighty, just lettin' it all hang out
She's a brick----house
The lady's stacked and that's a fact,
ain't holding nothing back.

Disclaimer: I am not stacked, but all the rest is true. What a day yesterday was to complete a triple brick workout. Yowza! Two days prior, I was in bed actively treating my symptoms of sore throat, fatigue/malaise, no appetite, and low grade fever, so I had NO IDEA it was going to be 100 degrees in Yountville/Napa area until the ride up with Sandy. Who knew?! I really didn't want to miss the workout, so I went with the hope that my low grade fever wouldn't become worse during the workout. Thankfully, it didn't. However, it was so damn hot that I couldn't tell either way; matters not...TRI, TRI, TRI. And so I did. My apologizes to my Iron Team for being grumpy to you on the course - didn't mean to share my prickly pear personality at the time - sorry if I shared my grumpiness. It's no fun being sick alone, right? Gotta share the ill; share the ill...not! Seriously, I couldn't have done what I did yesterday if it weren't for my Iron family. HUGE IRON THANKS to Coach Dave, Coach Simon, Coach Mike, Coach Yosh, Asst. Staff Kristie, Jen Jay, and Helen; Mentor Extraordinare Margaret; Volunteer and Honoree Laura; Volunteers Mike, Meenu, Momma and Papa Yoshida for weathering the mighty mighty summer heat yesterday for 9+ hours. Kudos to Merla too for being there to witness our brick laying finish. I could not have done the distance (relatively speaking) if it weren't for my Iron Teammates cheering me onward each flippin' bike loop and run (shuffle/run/shuffle) loop. Thank you! Thank you!

Triple brick workout (by Enrico Contolini)

Bricks refer to training on two disciplines during the same workout.

Bricks are a very important part of triathlon (and duathlon) training and they are sometimes overlooked. Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race (I am sure you knew this). Usually when people talk about bricks they refer to a bike/run workout, but bricks could also refer to a swim/bike workout or to a run/bike workout (if you are training for a duathlon). These last two are often overlooked but still important to fit here and there in your training plan.

Even more important are bike/run bricks, mainly because the transition between bike and run is the toughest of the two during a triathlon. Most people's recount of their brick workouts consist of a medium/long bike ride followed by a medium run. Although I do perform these kind of bricks, my recommendations are a sequence of short/medium rides alternated with a series of short run.

Here are a couple of bike/run examples:

Sprint triathlon workout: (5-6 miles bike + 1mile run) - repeat three or four times.

Olympic triathlon workout: (7-8 miles bike + 1.5-2 mile run) - repeat three or four times.

When I do these kind of bricks, I try to run on a track so I am sure I am running the exact distance, I force myself to run fast and time myself and I don’t have to worry about traffic or sharp turns. I push on the bike, but the run needs to be the hard part of the workout. I am trying to get my body used to running fast as soon as I get off the bike. By doing a series of short repeats you also switch sport (and therefore muscles used) several times in the same workout. You are practically teaching your legs and body to switch as fast as possible and as efficiently as possible between two very different kinds of effort. Again, I consider a series of short repeats more efficient then doing the two sports one after the other, especially when you are short on time.

Simon is proud of Ironteam for spending their weekend striving to lay out cancer one brick at a time.

My First Brick: Bike 30 miles or 1 hour out, 1 hour back

I yielded Coach Dave and Coach Mike's advice and went out easier than easy. Heart rate spiked to 138 with spinning. Shit. This is going to be a challenge. I knew that my low grade fever was effecting my blood pressure, so I really needed to take it easy. Easy riding means slow riding which is hard to do on a triathon bike AND stay upright. Damn near tipped over at one point because I was pedaling so slow.

My Iron Teammates raced ahead of me while I stayed my 'slow and steady' course. At one point, I heard similar gear clicks as my bike and quickly turned my neck to see my Twinie - Helen on her darkside, red and black Aero 576 Look bike. Sweet! I was glad I wasn't alone on the ride towards Dry Creek road. We chatted it up until we met up with Coach Mike who checked in. I told him I was glad to be out here even though I wasn't 100% - "grapeful to be riding my bike right now vs being in bed getting stiff." I tried to maintain that P.M.A., but I know I passed alone an ugly attitude a few times to my passing teammates. Sorry!

Run: 2.5 miles out, 2.5 miles back or 30 minutes out, 30 minutes back

Wow! I remember bricks from 2006 triathlon season as a 34 year old. This 39 year old lady is feeling her age. How the bleep does Kristie, Margaret and the rest of the 40-50+ year old studettes run and run fast?!

I need to get a grip. Let's focus on your run plan. Run plan: run 5 minutes, walk 1 minute. That plan lasted about two rounds and then I was focusing on different landmarks - run to the signpost, walk to the tree with the limb down. I tried to keep the run easy and simple and do short and quick strides. It worked for about 1 mile or so. Then I wasn't feeling too keen, so I met up with Susie and briskly walked the rest of the run. Truth be told, I was excited to get back onto my bike. Quicker on; quicker off; quicker on; quicker off and the sooner I would be eating my yummy turkey sandwich with the works.

Second Brick: "She's a brick----house! Mighty mighty,..."

Changed my run shoes to bike shoes; gloved myself; helmet on; Gu shot and water; bite of banana. Rolling! I wasn't sure how the heck I was going to manage to finish this ride, but I was determined to ride for 60 minutes and then turn around wherever I was at. Slow and steady to keep my heart rate down. It didn't work - 140 was the beat beat beat of my Iron drum. Exhale deeply, inhale slowly. Tried my hardest to keep it real out there. By now, the weather was hotter - 85+ full sunshine and slight breeze, but it was a hot breeze straight from the devil's mouth. It was offensive. Just keep pedaling; adjusting myself on my new (ISM saddle) which bruised my inner thighs before, so I trusted it was going to do the same or worse. Worse. I don't even recognize myself down yonder. Thank GOODNESS I am single. She ain't purdy at all after a triple brick.

Run Like A Girl
I really tri'ed to run to run like a girl, but my 'shark bait toes' were screaming at me to walk and walk briskly. As Captain Pickard once said, "Make it so!" Before I walked briskly, I had the strategy of catching up with Iron Phil. Run when he walks. Walk briskly when he runs. It worked and I caught up with him. Of course, he was feeling worse than I. He vomited his fluids. No bueno! I needed a new plan to get me through the 30 minutes out and 30 minutes back. Here it was: trot to Simon and refuel. Thankfully, Coach Mike saw me trotting, so I wasn't completely being a woos out there on the course. I was tri'ing - digging deep - pulling out my tricks of the triathon/marathon world to keep me moving forward. The part of me (aka The Darkside) that is too hard on myself repeatedly said,"you did horrible. you barely ran. how on earth are you going to run a marathon after swimming 2.4 miles and biking 112 miles?! Honestly?!" The positive part of myself (The Brighter side) kept saying, "just keep running; trot along; brisk walk, brisk walk. You can do this. One step at a time! You will be a Vineman soon."

Third Brick: became an official member of The Saddle Sore-ority
My sit bones were officially bruised and battered. No butt balm, butt butter, or tingling lotion on my private parts either. I was raw. RAW flesh and RAW bones. Damn I was uncomfortable. Please, someone distract me?! God bless Margaret who decided to come along with me for the last bike ride. She decided this while chewing on her delicious sandwich in front of me. In mid bite, she asked me, "Do you need me to go with you for the last ride? I can ya know." I looked at her with the eyes of a desperate puppy and whimpered, "Really? You would do that for me??? OMG. Bless you! Yes, I need you. Badly."

Off we went - ROLLING! My goal: pedal to Mike at the SAG stop.

I got to the corner of Salvadore street when I told her I needed to stop and massage my toes. My toes were painful; my sit bones were raw; fever was brewing; weather was 100 degrees; Devil breath blowing into our sun-kissed faces. Let's face it, I was done 'going the distance in a quality manner.' Here's what I had to decide and I spoke this out loud to MM. Do I continue the ride in a half-ass manner (literally) for quantity or do I turn around and finish with a quality and shorter ride? I chose the latter.
Plus, I decided I did enough today with a low grade fever. My health was important to me at that point than walking another flipping hour. I experienced coprolalia too.

coprolalia
PRONUNCIATION: (kop-ruh-LAY-lee-uh)
MEANING: noun: An uncontrollable or obsessive use of obscene language.
ETYMOLOGY: From Greek copro- (dung) + -lalia (chatter, babbling), from lalein (to talk). A related word is coprolite.

Run/Walk
Instead of run/walking/shuffling the course, I hobbled to the bathroom and changed into my street clothes. I was done. Was I lame in the eyes of my Coaches? Perhaps. Did I not Iron up? Perhaps not.
The only real props I got after the day was from Coach Mike in an email. I was disappointed. I felt disconnected from the team a bit. It wasn't a good feeling. I felt I let myself down; I let Coach Yosh, Coach Dave, Coach Simon and the other assistant staff down a bit because I just couldn't and didn't show up yesterday. Stupid infection took my thunder away. It was disappointed. I lived to tell my (relative) triple brick story. One day, I will do another triple brick and kill it...for myself. Water under the bridge. Live and learn. Plan to suck it up come race day. Period. End of story.

Coach Dave described this Ironman experience quite well, "What a Long Strange Trip It's Been..."

Thanks again Iron team peeps for all your support and cheers out there on the hot hot hot course.
Appreciated it more than my post reports...trust me. Please excuse the tantrum talk...it's just my darkside voice and I will tell it to SHUT IT.

GO TEAM! IRON TEAM!!

Week 33: Triple Brick Yountville

2010-06-26T20:22:00.000-07:00

Triple Brick (30 mile bike ride; 5 mile run x 3 = 9 hours)
Tomorrow will be the ultimate test of my new nutrition plan and my body's defense mechanisms. Since Thursday evening, I've been fighting a bug (low grade fever, chills, no appetite, and malaise.) It is NOT what a pre Vineman/Ironman woman should feel like 5 weeks out from my 'victory lap' on July 31st.

My plan tomorrow: steady workout; sip and nibble every 15 minutes; Tylenol every 4 hours; just keep moving forward with a smile on my face and a spring in my step.

Fundraising News
$11,700- is my total to date. I am SO grapeful for Gaspare's Charity Golf Tournament donation. Specifically, my heartfelt thanks to Gaspare and Robin, his lovely wife; Danny for sorting out the details of the event and soliciting vendors to donate items; Julietta for aggressively selling raffle tickets the evening of the after party; Barbara for being the backbone of the event details; Dave for being my scramble partner; Brad for letting me borrow his Nike golf clubs; Terry for the golf lesson, and for each and every person who either to attended the event or donated to the LLS cause. I am thrilled to have surpassed my $10,000- goal for LLS and am now shooting for $12,000-. I am $300- away...GIDDY UP.

Details from the triple brick tomorrow.

Week 33: Perserverance

2010-06-21T18:15:00.000-07:00

"I do not think there is any other quality so essential to success of any kind as the quality of of perseverance. It overcomes almost everything, even nature." John D. Rockefeller

Full Vineman July 31, 2010...$12,000...here I come!

THE WEEK AHEAD

Monday- OFF

Tuesday- Swim - See schedule

Bike - 90' - TR-5 (Long Hills) - Group rides will go off at 6:30 from Sports Basement in Walnut Creek and Captain Tony's Office at 6:30 PM

Wednesday- Strength WO (Flexibility). Either a strength workout of your own, building upon past workouts or follow the one here: Core Routine with flexibility

Thursday- Swim - See Schedule

Friday- Run (VM-8mi) (LOU-CAN-9mi) - Stretch afterwards.

Saturday- SWIM (OYO - OW if possible) See Schedule

Sunday- 2x (LOU/CAN) & 3x (VM) brick workouts. (Plan 3 hours/brick ~ a 9 hour day for 3X)

o Meet at Yountville City Park for a roll time of 8:00AM

o Here is a web page with a map : Yountville City Park Location

o Plan on a full day's worth of nutrition.

Have a great week everyone!

Dave, Mike, Sedonia & Simon

Recovery Week & Fundraising

2010-06-20T21:49:00.000-07:00

Recovery Week & Fundraising..STILL and always
"Listed @$141= a dollar a mile--we will be thinking of you every mile of the way. Can't even imagine your determination and stamina--but can appreciate it! Lisa Max"

THANK YOU Lisa and Gary! I will make you proud each and every mile along my journey towards becoming a Vineman finisher. Iron hugs and kisses...muah!

Trail Run with MM

2010-06-16T20:49:00.000-07:00

China Camp State Park: Shoreline Trail

"You know you're Iron when raspberries on forearm, bicep, shoulder blade, and hip are sources of amusement." Long live small and tricky tree roots on Shoreline trail in China Camp State Park. Thankful that the mountain bike dudes only saw me as a dirty sweaty Iron mess - missed my fall into the tree. opsy. Thankful I was running with the best of the bestest nurse practioners.

We were having a fabulous trail run until a cheeky small root decided to trip me. Poof! Time changed; slow motion began. I thought to myself, "What the ?!?!?! Why was I leaned against a tree when I was supposed to be upright and running? Holy shit! I really hope I didn't break my arm. Arm broke? No. Check hamstring - intact...sore, but intact. Sheesh...glad I tucked my shoulder and only did a hip check into the tree...ouch!?!...OMG. I was running so smoothly and effortlessly. Dang. There we were stopped in mid trail run on our way back to the cars. Me a total dirty, sweaty, and crying mess. Margaret was fine and trying to make me laugh by asking me, "did you braid your hair yourself?" "wish I had some water right now because I would clean off your dirty leg, arm, and shoulder. I don't have any water. Sorry." OMG. Love her. I stopped crying began laughing and finished my internal chatter about tripping over the stupid root. Clearly, I was in 'flight or fight' mode. I told MM, 'let's run and finish this...'

Sighed. Cried. Dusted myself off. Laughed. Kept Running.
I finished the run strong and running. I needed to run. I was pissed off. My raspberries began to burn more and more, but I knew I could run without hurting myself further. Margaret cheered me on. She made me laugh. We made our plan for dinner post run.

Burritos and Beer
Yum.

Luke Kaspari Update: This is WHY I TRI & raise $$$$$

2010-06-16T07:19:00.000-07:00

Hello Family and Friends,

I know, I know, I'm slacking!! Sorry. No excuses, I am used to our everyday and I let the days fly by and before I know it, it has been a month since an update. Let's see, since the last time we talked, Luke finished off his grade school career with a dance and a graduation. He went to the 8th grade dance on Thurs. the 3rd and graduated on Fri. the 4th. It was awesome that Luke was able to finish the year with his friends for the last four weeks of school. Graduation was full of emotions for me, I'm sure Bill too! Appreciating the fact that Luke was well enough to be there, and believe it or not, but still in disbelief that we even had to worry about whether or not he would still be with us to even make his graduation. I tried my hardest to keep my composure during the ceremony, but when people started clapping when they called his name, I lost it!! Bill was in front of me so I couldn't see his face, but I'm sure he was choking them down. What an incredible tribute. Luke accepted it with a grin and a nod. A few of my friends have told me they got some pictures of him. Mine were to far away. I am to get a video of the ceremony from a friend tomorrow, I will put the video clip on here for you to see. It was so neat to see all the kids we have known since preschool that I never see anymore. What an exciting time in their lives.
Now for a medical update, Luke's ear infection is a thing of the past, along with the sore throat that wouldn't go away. The antibiotics worked but they made his kidneys suffer more than they already were. Our last two visits to the hospital informed us that his hemoglobin levels are down. This has had me down in the dumps because we don't know the cause yet. I am trying my hardest to not let my mind wander, they took additional blood tests this week to find out the source. It can be caused by a multitude of reasons. They have thrown a few around such as poor kidney condition, antibiotics, the ear infection, or even the fact that the two boys had different blood types. This is probably the most likely, which they say usually takes a long time to work itself out. But that doesn't explain the sudden change. Kidneys excrete a hormone that tells your marrow to produce red blood cells, they thought maybe that hormone was low, but the blood work showed lots of new cell growth, so we wait until they get back to us. That will be Wed. or Thurs. of this week. Our head doctor said she isn't nervous that anything big is wrong, or she said she would tell us. All of the other symptoms he was having two weeks ago when he had the cold and infection have all pretty much gone away. He had a case of anemia for a week or so surrounding graduation. That was being caused by his poor kidney function. Someone asked me recently if he has any side effects from having unhappy kidneys. You would think there would be some uncomfortable side effects from that, but he doesn't have a clue that there is anything wrong with them. Overall he feels really good, he just can't handle a ton of running around like we can yet. On that note, we are headed to St. Louis this weekend for a baseball tournament that Nick's team is in. I pray he can do this trip with very little issues. I promise I will not leave you all hanging for the results of the tests. I have to sign-off I'm very sleepy and nothing I say is making any sense to me right now. Thank you all very much for the continued prayers. It always makes me cry when you tell me that Luke is in your families nightly prayers. I always think WOW how thoughtful is that! Check-out the new pics.
Talk at you by Thursday with some answers.
Goodnight,
Tish

Week 32: Recovery week

2010-06-15T21:23:00.000-07:00

This week is a recovery week. If you haven't learned it by now we will say it again……TAKE IT EASY !!!!!!!!!!!!!!!!! There is absolutely ZERO positive outcome from adding workouts to your schedule this week in an effort to get stronger or make up for lost workouts from previous weeks. If you feel like you just got out of the heavy duty cycle of an industrial washing machine and need to have a large volume of down time, then like we said before, just be sure it's your body and not your mind that's doing the talking before completely resting on any given day. You WILL NOT lose fitness if you take three days off or even 5 days of very easy workouts. Consult a coach if you still feel lethargic or just "not yourself" at the end of this week. During Race Phase we teeter on the edge of over-reaching, which can lead to over-training if not managed correctly. Don't let yourself get into the over-training category. Read up on the subject here: http://www.active.com/triathlon/Articles/How_to_Tell_When_You_re_Over-reaching_or_Over-training.htm

THE WEEK AHEAD:

Monday- Off

Tuesday- 30' + 20' Brick - (30' bike+20' run) - Just a little bike ride with a run at Tempo pace tacked on there to keep the legs fresh. Stretch afterwards. Regular options at Sports Basement in Walnut Creek and Capt. Tony's place. If coming to Sports Basement, bring a yoga mat if you want to stretch inside afterwards.

Wednesday- Swim - See calendar for the workouts

Thursday- Run - TRI = 7 mile run with 2X20' @ Tempo pace. / AB = 70' tempo walk.

Friday- Athlete's Choice. Work on a limiter or cross train doing something you enjoy for 90'

Saturday - OYO SWIM (Preferably OW) for 60'

Sunday- Run - Mentor Group Run (AB=90' power walk) (VM=18Mi@ Easy Long pace) (LOU/CAN=14mi. w/ 4 mi. tempo finish) - Mentors will send out meeting time and place info this week.

Enjoy the rest week, take it seriously and we will see you out there!

Sedonia, Dave, Simon & Mike.

Week 32: 8 weeks to go...

2010-06-15T21:17:00.000-07:00

..."Anyone who reaches the start line of an Ironman has already won. The dedication, determination and insanity it takes to train and sacrifice to get to the start line makes you a winner. When the cannon goes off, it's just a 140-mile victory lap."

Amen!

I cannot wait to take my 140.6 miles victory lap in/around Sonoma County during the Full Vineman 2010 on Saturday, July 31. Giddy up!

Week 31: What's next...

2010-06-10T18:04:00.000-07:00

Message from Coach Dave, Sedonia, Mike, and Simon

"Team,

Three cheers to each and every one of you out there for tackling the "epic" weekend called 3/4 Iron. With nearly the entire team in Clearlake we were quite a force to be reckoned with. For those of you who had to make do with a long solo training weekend, we salute you too, because it is even harder to do on your own.

First and foremost we would like to thank the volunteers. Those folks took an entire weekend and set it aside to ensure you had unwavering food, water, bike support and safety. We are so very fortunate to have them along for the ride. From the spa treatments at the City Park compliments of Team Frankie to the "eye of the tiger" blasting from support vehicles you guys made us proud to be so well loved.

Also, a big thanks to the Ironteam Staff (mentors and captains) for their unwavering support and relentless cheering all weekend. The little things you do, from the pep talk at a low point in an athlete's day to the pat on the back at the end of a hard day, it just seems like you guys know what to say and when to say it.

Special thanks go out to a few folks (in no particular order):

· Jeff and Janet Shaw. Without their generosity and support we would not have been able to pull off such a super weekend. How cool was it to jump off the bike and walk into the lake with a cold Coca-Cola in hand for a "quad soak"? And how cool was it to race all over the lake on a jet ski (oh wait that was me!)

· Captain Nick. Behind the scenes he was working hard to be sure the volunteer support was there on time and ready to help, your bike and run courses were all marked and accurate and all of the related logistics to make your training weekend run so smoothly.

· Belinda Agamaite. She was pretty much everywhere taking nearly 400 photos of you guys in action and providing relentless encouragement when you needed it most.

· Frank Andrews and Laura Warren (our honorees in residence this weekend). Having you two out there supporting us and ensuring our every need was addressed is so very special to us all.

· Coach Mike. Chief taskmaster and timekeeper for the event last weekend. From organizing the accommodations at the hotel to running the schedule with military precision this weekend was successful due to your commitment to the team and making the weekend something to remember.

· Captain Jen. Working behind the scenes to keep everything on schedule and especially bringing you the culinary delights all weekend.

· John Pemberton - He invented Coca-Cola…AKA…"The Elixir of the Gods"

We had a number of "firsts" during 3/4 iron weekend.
A huge number of people did their first ever 2 mile swim in open water! (Yeah). You would swear the lake level went up by an inch due to coach Sedonia's tears of joy flowing into the water while watching everyone tackle that swim course. If you got off track a little, don't worry because at Vineman there is only about 50 feet of river to navigate. At LOU the river is a bit wider but the bridges are huge and easy to sight off of. Finally at CAN, there are 2000 other people so you can be pretty sure to see a lot of other swimmers (If you don't it is really time to see where you are!). You all now have the experience of swimming through weeds and across a great expanse with limited landmarks.

A quick transition to the bike and off you went for 104 miles of VERY challenging riding. That course was pretty hard but a good representation of the challenge ahead of you on race day. Many riders had tearful moments when their cyclometer ticked past an number they have ever seen to date on a bike ride. You guys showed true Ironteam spirit in welcoming the riders in throughout the day and especially towards the end of the day when it means the most to the riders coming in.

Sunday's run was a personal milestone too for a lot of folks who had never run further than 13.1 miles in any one effort.

In fact, there are a few athletes (Suzy, Nate and Sara come to mind but I'm sure there are others) who had personal long distances in all three disciplines of Open Water Swimming, Biking and Running. Huge congrats to all of you "triple crown weekend" winners.

Chances are if you completed the weekend's schedule of events in some manner, your body is telling you today that it's not exactly thrilled with what you just put it through. This is to be expected to a point, but if you are in pain after today (Monday) as a result of your activity this past weekend, please reach out to one of the coaches to see what we need to address to be sure you can continue along your progression towards the prize you all seek, Ironman!

What's ahead this week? -

Monday - Relax and enjoy the sting of the weekend with some time on your foam roller or in the hands of a qualified professional (massage). Ohhh, it hurts so good doesn't it?

Tuesday- Swim (see calendar for workout) No workout, due to traveling to the Midwest for my parent's 50th wedding anniversary.

60' Bike (A little speed work) TR-3 or some speed intervals on relatively flat terrain. Coaches will be at Sports Basement in Walnut Creek to ride the base of Diablo with you and captain Tony will be riding from his Alameda office too.

Wednesday- Track Workout (Threshold Pace). Buddy up and find a local track to get the workout in. See the run tab of the calendar for specific details of the workout. 3 mile walk with dad, my sister, and her dog Phoebe, in/around Cary, IL. Core workout while watching the (final) game of the Stanley Cup Playoffs between the Blackhawks and the Flyers. Chicago Blackhawks won 4-3 in overtime.

Woot! Woot!Stretch after the run workout. Bring a foam roller to incorporate some additional trigger point work. Prior week's message have lots of links to stretches if you need to review any.

Thursday- BRICK (Bike / Run) - 60' (TR-6 progressive speed) + 20' run + 20' stretch
swam Tuesday's workout and rode the bike for 45 minutes + stretch + core workout at Healthbridge club in Crystal Lake.

Friday- Swim (See calendar)… Also, there will most likely be some folks swimming at Shadow Cliff Regional Park if you are ORCA certified.

Saturday- COACHED WO - Tour of the East Bay Alps (60 & 67 mile options). Captain Tony will be sending out the final details before Friday.

· The ride will start at Heather Farm Park in Walnut Creek. http://www.mapquest.com/maps?name=Heather+Farms+Park&address=301+N+San+Carlos+Dr&city=Walnut+Creek&state=CA

· We will climb over Morgan Territory and then up the South side of Mt. Diablo. At the junction there will be an option to summit the mountain for those who arrive before 12:30 PM. Boo! I will miss this workout. I love hills. Hills are my friend. Ho hum. Next year.

· All Ladies will ROLL @ 7:00 AM
· All Gentlemen will ROLL @ 8:00 AM

· A shopping party with snacks and drinks will happen across the street at Sports Basement from 2:30-5:00PM.

Sunday- Run - VM=14mi / LOU & CAN=12mi. (see calendar for specifics) Plan to run when I get back home. It will be a nice way to acclimate back to California time and all.

Have a super week and get ready to climb those hills next weekend!
Simon, Dave, Mike and Sedonia.

Week 31: Gaspare's 3rd Annual Golf Charity Tournament

2010-06-10T17:57:00.000-07:00

We raised $4,010.00 for The Leukemia Lymphoma Society.
What more can I say expect a HUGE thank you to Gaspare, Robin, Danny, Julietta, Brad, Terry, and Barbara for helping make my goal of raising $10,000.00 for LLS a dream come true!

$12,000.00...here I come!

Week 30: post race report: 3/4 Iron Distance

2010-06-10T17:53:00.000-07:00

3/4 Iron Distance Clear Lake: The Shaw's Compound

This was indeed an epic weekend with the Iron Team 2010. Amazingly humbling, memorable, gut wrenching and inspiring two days of my life as a future Ironman. Thank god for the spirit of Shira whom kept me safe, Luke Kaspari's motivation to have fun despite difficulties, and my desire to "Get 'Er Done!" Friday began with emotional fireworks after a hectic day at work and juggling a personal situation. Thankfully, both ended in a positive manner and I was able to stop the water works for another time (Saturday in the park, but I'll save details for later in my blog.) What laid ahead of Paula and I was a super duper fun road trip to Clear Lake, CA. Neither of us had ever been to Clear Lake, so we were at the mercy of directions from our Iron coaches. Suffice to say, Paula's GPS unit wanted us to go a completely different direction than "take 80 East, blah blah blah." OH SHUT UP! we yelled in concert at the GPS unit when it repeatedly told us to "Turn Right in 500 yards." Let's just say, the GPS unit was right and we were oh so wrong. So wrong that it took us 3 1/2 hours to drive what could have and would have taken us 2 and 1/2 hours via GPS directions. Ho hum...live and learn. This weekend is about personal growth and growing with the Iron Team. I could not have accomplished 3/4 Iron distance without the support, love, and cheers from my Iron Team family. I am so grapeful to be a part of this Iron whole. So grapeful...

"If you could..."

During our road trip, we discussed a lot (Iron Team journey, education, family, schools, likes/dislikes, men, pigs, politics and the like), laughed more, and played the ever so popular car game, "If you could have sex with any famous person, then who would it be?" Will Smith. 'Nah nah nah nah nah nah-nah...gettin' jiggy wit it.' Girl crush was unanimous: Shakira.

This little Piggy went to market...
This little piglet, Will, Paula's oldest son of 6 years of cuteness, went to Mickey D's and got himself these little piggies. Oh how ironic life is

There was a strange, but strong odor of pig which ruminated throughout the weekend at Clear Lake. It was the Pig Roast 2010 road trip, Iron Team journey.

"You Know You're Iron When..."
You know you're Iron when the only pace you've held today is your post race, Pringles consumption followed closely by a cold Coke or two...

"FINALLY!"
Paula got unleaded at the Hopland gas station. Amen for small wonders and winding, narrow roads, e.g., HWY 175, to bring out the best in your Iron Teammate.

T1 - Swim: 2 miles

I was super excited going into my 2 mile swim knowing I was a '2 miler virgin' AND I had never swum, let alone been up at, Clear Lake. This was an epic weekend of firsts. Group two ladies got into the water to feel the temperature and it felt great. It wasn't too cold (like Aquatic Park) and it wasn't too warm (like my tepid baths after practice.) I was nervous but in a helpful way. I knew that I had had decent swim practices during the week and today was just going to be a longer swim and equally efficient and good. Coach Dave said, "Ready, set, GO!" Off I went with Norma, Coach Dave's wife, Sandy, Paula, Margaret, and Marina...I think that was all of us. Sorry if I've missed mentioning someones name - my memory is murky. Beginning of the swim I told myself to practice drafting onto someone, anyone. Sandy was my first 'Mama Whale' I acted like a milking calf to. I just swam at the left of her hip and focused on long streamlined strokes. Thankfully, I generated enough streamlined power to keep up with her amazing swim stroke. After awhile I lost track of her because she turned right and I kept on my swim line. Time to look for another 'Mama Whale' to 'baby calf' draft onto. Norma was in my sights, so I hooked onto her and allowed her to lead me across the lake. Rest assured, I was sighting too. She, however, is a really strong swimmer, so it was challenging to keep up with her. I did for about another mile. Last four tenths of a mile was all me and the fishy water. I was fatigued but kept rolling, pulling and feeling the water. My mantra to myself, "Just keep swimming. Just keep swimming." Unofficial swim time: 1 hour 10 minutes.

T2 - Bike 100+ miles

The maiden voyage for The American Beauty aka Frenchie, my new triathlon bike, was next on my Tri 'to do' list. Truth be told, I was scared. I was concerned about getting lost in Clear Lake, the land of meth labs and marijuana farms, and/or crashing on my new bike. Thank god neither of the fear based events occurred. Before my bike journey around Clear Lake I said a prayer to God, Buddha, Allah, Mother Universe, and every other deity I could call upon to keep me safe. I also asked for Shira's guidance and support during the ride. She was my former honoree who recently passed away - R.I.P. She was a lovely woman who fought against the odds. I was going to be safe and well and ride strong in her honor and memory. I did and it was a very emotional ride because of her loss. Shira was the first honoree whom died while I was involved with TNT. It sucked to read about her death. However, it made me that more determined to raise $10,000 (now my goal is up to $12,000) for the cause and mission. Cancer will be pulverized one day - soon!

Bike Miles 1-50
I began the maiden journey off with no incidents. I felt decent on my new bike in my aero position, but wasn't too sure I was going the right way on the bike course. Thankfully, I came upon Erin which reassured me I was headed in the right direction. We rode together for a few miles and then stopped at the gas station to relieve ourselves. Ah, relief! I had been overly hydrated after the swim and needed to void otherwise I wasn't going be able to climb up the hills on the route. Mind you, this was a hilly route.
Kept pushing fluids and eating what I had in my bike jersey. Unfortunately, I forgot my bag of nutrition at the transition area and only had one bar and one tube of chews with me. Clearly, it wasn't enough nutrition to keep me going (foreshadow for miles to come.) Luckily, the rest stops were every 15 miles, so I grabbed a few items I needed to keep me moving forward.

Bike Miles 35-50
Thank god for Sandy who gave me Gu, Power Bar, and other nutrition items after we climbed a steep hill. Unfortunately, I was already feeling the effects of not being well fueled with food. Water consumption was good to excellent though. It was hot and overcast with a slight breeze. Miles 40 to 50, I connected with Tony and Erin which helped divert my attention from the fact that I wasn't feeling 100%.
Tony coveted my new bike and Erin kept trucking along in her usual steady Iron fashion. Off Tony went and I was alone again with my demons which were telling me, "Are you sure you can do this without food??? I don't think you can."

Bike Miles 50+
I finally approached the park where Team Frankie was camped out along with other amazing, life saving TNT volunteers. Frankie Andrews, one of our TNT honorees, came up to me to check in. "How's it going? You are doing an awesome job!" At which point, the waterworks began again. I bawled like a newborn baby. I couldn't stop. I was feeling beyond fatigued and unable to stop myself from crying. It was horrible. Frankie kindly stepped back and walked away while his mom and girlfriend quickly entered the scene to calm me down. A wet towel, oranges, Pringles, a power bar and a few glasses of water later, I was feeling better. However, I knew my body was telling me something and I needed to yield to the message. My mind told me "You can do 50+ more miles. You are an athlete. You can do it." My body was telling me to "be careful. you are on a new bike in a new position (aero bars) and you don't want to fall and injury yourself." Truth be told, I really needed to be safe. I was feeling extra spacey and slow with my gear shifting...my body was right. I needed to turn around and not do the extra mileage. Here's what my body needed in order to get the mileage done: at least 2 people to ride with me the entire way and talk me through every move. Were there 2 people who could do that for me? No. Did I ask? no. I didn't want to impose on the Team. Again, I am proud I rode the distance I did on a triathlon bike with aero bars I only rode 15 miles on before this epic, hilly ride around Clear Lake.
I 'Ironed Up' as much as I humanly could given my body's circumstances.

Bike Miles 50-80
Twenty more miles left before we got to Shaw's compound. "I can do this?" my mind was telling me. However, the water works began again when I was reminded by a teammate to "Iron Up! and finish the bike course." I cried and cried and cried. It wasn't fair. I really wanted to do the entire bike ride, but my body wasn't cooperating. It was at that point Jen Jay became my Guardian Angel. Patty was my second angel. I am so grateful to those Iron ladies. Jen Jay started to sing, "The Gambler" to try to help divert my mind and cheer me up after crying. It worked. I started to sing, laugh, and dig deeper to try to finish the ride safely. Every time I crossed the white line on the road Jen Jay would yell at me, "Mel! Stay off the white line and to the right of it! I don't want anything happening to you while you are on my watch."

God love Jen Jay, my Clear Lake Angel.

Run 16 miles or 3 hours
I wasn't too nervous about the run because I am a runner and know that I could 'Iron Up' and go the distance one step at a time. The heat was my main 'cross to bear' during the run and I managed. I drank a lot of water and popped salt pills every 15 minutes or so. Huge props to Marina who kept me accountable to the run 7 minutes, walk 1 minute plan. We run around the same pace (at least at the beginning of the run when my legs are freshest), so it was nice to have company to keep me focused. Thanks Marina!

Post Tri BBQ

Coach Dave immediately handed me a cold can of heaven, a Coke. Yum! It was delicious. After one can, I had another. I couldn't stop. Then I showered and returned to the land of the living and good smelling humans. Food was being prepared by our wonderful lead Coaches and assistant staff. I was feeling like a well fed baby after dinner. It was an amazing day and evening. I am so fortunate to be a part of this team this year. It has been a journey to remember and cherish. I love my Iron Team family and honorees who continue to inspire me to dig deeper for the cause and my personal growth. Thank you to Shira for your eternal inspiration; Luke for your passion and fun attitude; Frankie for your focused drive and high-fives and being out there on the course the entire weekend - you rock!
Laura - appreciate your quiet confidence and persistence to keep fighting for the cause and mission.
Tyler - healing and healthy thoughts headed your way. Stay strong.

Speaking of Strong... M Dot Afan! Finishing her 3/4 Iron distance with Iron style and passion.
Proud of you, grrrrl!

Fundraising Event: Gaspare's 3rd Annual Golf Tourney
Monday, June 7th was my next LLS event. Hopefully we will raise a lot of money for the cause that day/evening. Stay tuned.

Iron Team Family 2010

Week 30: 3/4 Iron Distance Clear Lake

2010-06-04T16:23:00.000-07:00

3/4 Iron Distance at Clear Lake

I am dedicating my 3/4 Iron distance (2 mile swim, 100 mile bike; 16 mile run) training in Clear Lake to Luke Kaspari, Shira Weisbach, and the our awesome honorees. Training to go the distance...140.6 miles, July 31st. I am blessed with the ability to do triathlons and to do them for the cause makes it all the more fulfilling. It is a gift that keeps on giving. My life as a (soon to be) Ironman is fantastic. I am thankful.

First Times
This will be my first time up at Clear Lake area. First time to swim 2 miles continuously followed up by a 100 mile ride with 9% hill grades. Hills are my friend. Hills are my friend.

Gaspare's Third Annual Golf Charity
After the epic weekend, I will be playing 18 holes of golf for the first time ever for the cause. Golf gods help me.

The Why Behind the Tri
As I train to reach a new milestone (including a 100-mile bike ride & 16-mile run) and remember those who inspire me, please take a moment and consider giving a few dollars in memory and in honor of those fighting cancer:
http://pages.teamintraining.org/sf/VineFIrn10/mgroos
Full Vineman July 31, 2010 (140.6 miles)

Thank YOU for helping me reach my Ironman and nearly reach my fundraising goal of $10,000 by July 1st. God bless you! Okay - I'm off to TRI TRI TRI.

Week 30: What's On Tap This Week?

2010-06-01T19:20:00.000-07:00

What's on tap for this week?

Monday - OFF

Tuesday- Swim (See calendar)

60' Bike (TR8-progressive load) or steady state hill climb on the road with addition of harder gears towards the end if you can manage.

Wednesday- Run - Yasso 800's (see calendar page for exact workout)

Stretch - 20 minutes of focused stretching.

Thursday- Run - 30' easy run/walk

Friday - Off (drive to Clear Lake) - BE SURE YOU HYDRATE WELL TODAY AND DON'T DRINK ALCOHOL TONIGHT.

Saturday- 2 miles swim + 100 mile bike (and super BBQ at the end)

Sunday- 16 mile run (swim/relax afterwards)

Have a super week, we will see most of you on Friday night up in Clear Lake.

Simon, Dave, Sedonia & Mike

Week 30: The American Beauty was born

2010-05-31T10:16:00.000-07:00

Post fit model for Rand Libberton came this...
Look Aero 576 triathlon bike. Born: 5.30.10. Santa Rosa. Weight: MUCH lighter than my steel bike.

"Ya Gotta See the Baby?!" My baby is sans Zipp tires - unfortunately. White pedals, white water bottle holders. She is a true American (French made) beauty. Nickname: Frenchie. She is the fraternal twin to Helen's 'he Darkside/Red Hot' Look Aero 576 Bike. Watch out for 'Wonder Twin Powers.'

Week 29: Lake Del Valle swim + Run

2010-05-30T07:55:00.000-07:00

1.5 mile Swim
I was nervous to do this long swim at Lake Del Valle being my first time swimming for that length of time in the lake. I missed the first time they swam continuously for an hour, due to being sick. However, I did it! I felt comfortable and strong in the water. No phobic reactions (no fish sightings.) Focused on EVF, my hip turn, sighting, turning myself on the axis, feeling the water, gliding through the water to extend my stroke when I began to tire out, and drafting off my teammates. Be the Calf. Be the Momma Whale. Be the Calf. Be the Momma Whale.

2 Hour Run/Walk
I began the run feeling decent although I knew I had to conserve my running to keep my buttock/hip injury from flaring up. And then it happened: dehydration symptoms began, e.g., chills when it was sunny and hot 85 degrees or hotter, dizziness, nausea, tingling sensation throughout my body, and fatigue. No bueno! Salt pills didn't help. Water, water, and more water was my newest mantra. Drink, drink, drink and walk, walk, walk. Repeat.

Ab Workout with 'John Wayne': car ride home
Sandy and I designed a new t-shirt while staggering out of the water after our swim. We perfected it on the return car ride to Marin - stay tuned! We laughed and laughed and laughed about the little things in life like how we are so eager for Summer to finally show up. Meantime, we will enjoy our Spummer - Spring/Summer days. THIS was hysterical to us. I know I know it doesn't translate well on my blog. However, trust me it was laugh until you cry and your side hurts funny...for us anyway. I am thankful for the cathartic memories I have shared with Sandy, aka John Wayne. MUAH! Love you tons, Sandy.

OMG. What kind of car is that?!

First time Sandy or I have seen a Maybach. Sophisticated ride.

Coach Dave: "What's one word to sum up your Iron Team season so far?"
Focused determination.
To raise $10,000 for the cause AND to finish the Full Vineman strong, safely, injury free, and mindfully.
Cheers to everyone who has helped me along my journey. Kudos to those people who just joined the journey.

Train. Endure. Achieve. Matter.

Week 29: The Guinasso family donation

2010-05-26T18:42:00.000-07:00

RINALDO L. GUINASSO

| Visit Guest Book

Rinaldo L. Guinasso June 4, 1915 - May 10, 2010
Rinaldo L. Guinasso, age 94, died peacefully on May 10, 2010 in Greenbrae surrounded by his family. Son of Victor and Mary Guinasso, Rinaldo was born and raised in San Francisco's North Beach and identified very closely with his Italian heritage. He spent much of his youth at Saints Peter and Paul Church and was an active member of the Salesian Boys' Club through his teenage years. Rinaldo graduated from the University of San Francisco in 1936 with a degree in Business Administration. During World War II, he served his country as a Navigator aboard a Navy destroyer in the South Pacific. After returning from the War, he resumed his business career and in 1954 married Mary Ratto. In 1960 Rinaldo and his young family moved from San Francisco to San Rafael. He ultimately achieved the position of Senior Vice President and Treasurer at Citizens Savings and Loan Association before retiring from his business career in 1969 at the young age of 54. In retirement he enjoyed boating, gardening and attending to the needs of his family. Rinaldo will be dearly missed by his devoted wife of 55 years, Mary, two sons, Victor (Diane) and Rennie (Donamay), four grandsons (Chris, Mike, David and Doug Guinasso), brother-in-law John Ratto, sister-in-law Victoria Guinasso, and many nieces and nephews. He was preceded in death by his brother Eugene, his sister Elvira Pilgrim, brother-in-law Alfred Ratto, and sister-in-law Rose Pellegrini. The family wishes to express their thanks to the staff of the Greenbrae Care Center for their care and attention for the past 21 months. Private services for the family were held on May 13th. Donations may be made to the Salesian Boys' and Girls' Club, 680 Filbert Street, San Francisco, CA 94133, or a charity of your choice. Published in Marin Independent Journal from May 19 to May 23, 2010

Gratzie mille to the Guinasso family for the very generous donation, $1000.00 today. Appreciate it more than you know - Rinaldo will always hold a special place in my heart. And mark my words, I will raise my glass of vino for him at the end of my journey - SALUTE!

Week 28: Bike Marker

2010-05-23T20:04:00.000-07:00

"Anytime you suffer a setback or disappointment, put your head down and plow ahead." Les Brown My morning started off with my Mentor in Vegas for a RN conference, Captain K having made alternative plans, Sandy and H doing the bike marker together, Paula busy with her hectic life, and Patty unable to ride because of her foot. Damn. It was a rough and emotional recovery week for me and I really needed to rely on my teammates to pull me from bed - literally, well almost.

5 minutes Tantrum
I think I had a tantrum PR this morning and got myself over the disappointment in about 5 minutes. I was proud of myself...I'm finally growing up thanks to the Iron Team. LOL.

Showered, Dressed, Packed my car, found and posted a motivating quote on FB and off I went to Nicasio...
Off to roll with me, myself, and I for the bike maker.

Lucas Valley Road
Gorgeous day. 57 degrees, sunshine, windy at times. What a gorgeous area I live in. Wow!
If anything can change my negative attitude into a positive state of being it is Marin county and the surrounding beauty, wealth, nature and open spaces.

Highlights of my Bike Marker
My time: 17:18; average heart rate 154; calves were still sore from aqua run on Thursday night. Otherwise I felt strong, especially pedaling up hill. I focused on my virtual carrots, i.e, Jen being in front of me like the last bike marker in March. I chased her near the end and never caught her. Next time.

Honda Pilot full of cute guys - upon my arrival to Nicasio...well good morning!
AIDS SAG group - I think it was people training for the AIDS ride.
a prancing doe - so thankful it didn't get hit by the cars that were passing by. Yay!
gnat swarms - I STILL feel like I have gnats in my hair and on my body. yuck.

Upon my return from really pushing myself hard on the bike marker set, I just settled into my endorphin high and began to notice more of the beauty that makes up Marin. There were cows head butting, red winged black bird humping mid air and crashing down in the tall grasses rolling around, a woodpecker at the start of my time trial eating larvae from the wood post near the Sir Francis Drake Street sign, and ah the headwinds which were my friend. It turned out to be a blissful day.

Coach's Evaluation by Mike K
"Your time equates to an average speed of 17.34mph, which is 6.47% faster than your last marker. This increase in and of itself is great, but considering you had a strong head wind and you were by yourself, the additional speed is even more impressive. Great job. Your heart rate is right on your LT, so this is a great data point backing up your LT test data."

Decisions, Decisions
Do I go home and make myself brunch, do I go to Hilda's Cafe in San Anselmo, or do I go to the farmers market and get food? I made the first choice of going home. Once at home, I received a call from Terry who invited me to brunch and to go hit some golf balls up in Petaluma. Perfect - I jumped at the chance and so it was...off to Graffiti and then to the Rooster Golf Course. I actually hit golf balls (and some balls quite well per Terry.) Yay! I am so thankful to Terry for the brunch and being such a patient golf teacher. Thank you for helping make my Sunday a great end to a emotionally draining Recovery week.

Week 28: 10K Run

2010-05-20T21:55:00.000-07:00

10K Run

I was supposed to do a 10K run at threshold pace or faster, but my hamstring was flaring up after Sunday's 8 mile run, so I opted for 95 minutes of water running at the People's pool. It was fun.
Thanks to my neighbor, Brian, who loaned me his aqua jogger belt...I was able to do my run workout without aggravating my hamstring/glute soreness.

People's Pool
There were so many middle to late aged, overweight men tonight at the pool I lost count. It was amazing.
Swim lessons with the cute little kids were going on. Regulars who an extra effort to say hi to me were there, i.e., the very friendly disabled man who does a splashing good job at swimming nearly the length of the pool...nearly. I'm rooting for him to make it entirely across...one day. Hope I'm there to witness his success.

Weights + Core + Stretch
My focus was on my legs, quads and hammies, and upper body/chest, arms, and whatever else I can target.
It was a good session. I did one legged drills and realized I'm stronger in keeping my balance when I'm doing the bicep curls standing on one leg. Yay! Thanks Iron Team Coaches!! Doug too.

Week 28: News from Merla

2010-05-19T07:28:00.000-07:00

Team,

My heart breaks to let you know that our Shira passed away Sunday at Stanford. Shira has been an honoree and SAG volunteer extraordinaire for the cycle teams for a number of seasons. She will be GREATLY missed by her two-wheeled TNT family.

Here is a posting form her caringbridge site. http://www.caringbridge.org/visit/shiraweisbach

Family and Friends:
It is with great sadness to report that after a long and brave battle Shira passed today at around 10 AM at Stanford Hospital. Her family (Simon and Ellie; Father and brothers and their family's) and other friends were with her today to say their last goodbyes. She fought long and hard but in the end she succumbed to devastating effects of her GVHD and multiple infections. Like many of you, Shira's medical team at Stanford was inspired by her courage and spirit and they did everything they could to save her life. Dr Lowsky, her transplant doctor who has been part of our family since her transplants patiently explained to the family Shira's long battle and how hard she fought. He explained in many ways that Shira was an anomaly in not on her spirit and positive attitude but, after three transplants (very unusual) could complete two-100-mile bike ride and served as an inspiration to him and other patients.
Tonight and in the next days we are gathered with family and friends to help us through our grief. Please know our community of family and friends are taking care of us and we are in good hands.
In the next days I will send out a message with the details for a service. In the meantime, if you would like to do anything you can donate to the Leukemia & Lymphoma Society (www.leukemia-

lymphoma.org)<http://www.leukemia-lymphoma.org/> or to the Caringbridge Site (see bar next to this post) in honor of Shira.
Love, Peter, Simon and Ellie

Rest In Peace, Shira...

I meet Shira when I was on the Cycle Team 2007/2008. She was MY honoree and inspiration to keep me focused on the task at hand - training to ride 100 miles in Honolulu, Hawaii. She reminded me to train hard, and raise monies for a cause that was very close to her. She had a beautiful soul and a tough spirit. A class act of a woman. Quiet, confident, and a great sense of humor. Moreover, she was completely selfless. See the note she wrote the Cycle Team 2008 before a long and tough ride.

And now for a bit of inspiration . . .2 years ago when I was in-patient at Stanford Hospital for my transplant I somehow 'met' online a young woman, Jessica, who was about to have a transplant for ALL (acute lymphocytic leukemia). We both have Caring Bridge websites and we regularly post to each other words of encouragement. As fate would have it, here I am 2 years later, cancer-free, managing to do most of the things I want to on a daily basis (a thicker head of hair would be nice, no graft v host disease in my eyes or mouth would be preferential, not having to worry every time I get a cold would relieve some stress) and Jessica is still fighting for her life and more time with her young family. I am confident that the money you are raising with the miles you are riding has helped me to be a living honoree for you all, and that soon, there will be more hope for patients like Jessica, who is running out of treatment options and may not get to see her "little man" (as she calls him) grow up. So when you're out there on Saturday, climbing one of those little hills, and you think the top is just too far, think about Jessica--yell her name out loud--and before you know it, you'll be flying down the other side. (And, if you want to, take a look at Jessica's caring bridge site; I'm sure she'd love to hear about the ride: http://www.caringbr

idge.org/visit/jessicainchiostro.)

GO TEAM!!!! You are an awesome bunch of people.

xxoo,

Honoree Shira

Shira was an awesome woman, always and forever. I will remember and honor her always with her own words: "Sail up, fly down, and be safe!"

Let's take the IM out of IMPOSSIBLE
Come on people, our fight is NOT done.
Let's raise more monies so other extraordinary women like Shira (and men) don't have to lose their life to the cancer beast. Donate if you can. See link: Taking the 'IM' Out of IMPOSSIBLE!
http://pages.teamintraining.org/sf/VineFIrn10/mgroos
Full Vineman July 31, 2010 (140.6 miles)

Thank you - R.I.P. Shira.

Week 28: Recovery Week (swim)

2010-05-18T17:13:00.000-07:00

I am thankful for this journey, but boy oh boy it is challenging! As Coach Dave says over and over, "They don't call it Plastic-man for a reason." Seriously.

Off to swim and bike tonight at the YMCA aka The People's Pool
Stay tuned for details.

Try, learn, adjust, succeed!!!
My 500's went well all things considered. I came home from work because I didn't bring my workout bag with me to work. Why? I couldn't get out of bed earlier enough this morning to pack it. Why? I drank too much sangria on Monday/DWTS/Girlz night and wasn't in my right mind to pack. Instead, I passed out in my bed after watching a super hot DWTS. Yowza! I need to learn how to move like Nicole on DWTS. I digress.

Coming home before a workout is dangerous. Danger Will Rogers. Danger...especially knowing I was starving and I had a scrumptious dessert in my frig. I headed straight for the refrigerator and began feeding my face one spoonful at a time. Yes, that's right, dessert spoonfuls of a delicious pudding creation with Oreo cookies...yum! I couldn't stop. Spoonful after spoonful. THEN, I went over to talk with the neighbors. I was procrastinating like a teenager not wanting to do her homework. Seriously...I was going to be in trouble if I didn't focus and motivate. After visiting with the neighbors, I decided to go BACK to the dessert. Why not...I'll work it off. HA!
Meanwhile, it is getting later and later and I need to go swim at the very least. Biking isn't a top priority since I rode 80 miles on Saturday. Swimming was top priority. I needed to get a decent swim in.

People's Pool: YMCA
I entered the pool area; approached the medium lane and slid in the pool. Alas, I was greeted (very inappropriately) by a man who stared at me for what felt like an eternity. I wondered why he was looking at me for a brief moment; shook it off and began my warm up. The joys of People's Pool.

Try, learn, adjust, succeed!!!
Main set: 5 500's at Level 5 with efforts to swim at the same speed each set (I decided to do 4 out 5)
My times: 9:31; 9:33, 8:46 (either I was completely in a zone OR I miscounted) I did feel really good on that set though. It was an effortless swim for some ungodly reason and 10:00. Last set I was experiencing foot cramps. It was strange because I really tried to hydrate well at work, but clearly I need to push more fluids AND eat a Gu before swimming. I usually eat a Gu, but I didn't today. Try, learn, adjust, succeed.

Train. Endure. Achieve. Matter.
I was proud of myself for stepping away from the dessert and swimming tonight. I made a big splash in the water, but probably burned off at least two spoonfuls of pudding dessert. YUM!

Week 27: 80 miles Vineman course + Sunday Run

2010-05-18T17:11:00.000-07:00

“Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak”

80 mile road ride

11 weeks away from my event and I am getting more and more excited. I am doing it...cannot believe it...but I am...one mile at a time. My body/mind/spirit is graciously accepting all the challenges. I am thankful.

This weekend I rode 80 miles on the Vineman course and this time it was easier.
Mind you, this is NOT an easy course. Chalk hill is a definite climb challenge after 60 miles in the saddle. My lady part will never be the same. Never thought I'd be thankful to be single and celibate, but I am after an 80 mile ride. Sorry, I know...T.M.I.

You know you're Iron when you share every detail of your Ironman journey with anyone and everyone. Oy vey!

My endurance level has improved to the point that my muscles (the most important one between my ears) are getting used to being under continual stress. Frankly, it is a blast to push through perceived barriers, i.e., discomfort, that your mind tries to trick you into believing vs. 'I need to stop because I'm injured pain'. It is a fine line. I keep challenging myself to find the balance; push until I reach my limit; push more until I reach another limit; push a little more until I hit my threshold.

Fundraising efforts continue - received 2 checks today for a total of $45-. Plan to have a corporation match the monies. Charity Golf tournament is June 7th, so I hope to raise more $$$$$ for the cause that day and evening. See the t-shirt design - super cute. I am grateful to have Gaspare's sponsorship this year. Most grateful for YOUR financial support. I couldn't have reached my goal of $10,000- for LLS without your support, so thank you, thank you, THANK YOU. Iron hugs all around.

What I've learned from this journey so far...
I have been blessed with athletic gifts, a tenacious mind and spirit, a nagging desire to give to others who are in need, a tough ass, and a 'CAN DO/Dare to Stop Me' attitude.

I am fortunate. This journey has been the best times of my life. I welcome a lot more after July 31st. Hopefully, I will find a man who will fancy this soon-to-be-Iron(wo)man. Eh, I digress...God only knows about THAT one though. Until then, my focus is on two men: my Ironman (race) and Mr. Goodbar (yum!) Who needs another man, right?

Enough for now. This week is RECOVERY week. Exhale. Time for my new muscles to incorporate into my body, so I can complete the next build phases and finish with taper phase. July 31st Full Vineman is my goal: an Iron(wo)man I will become: IRON(WO)MAN 2010 or BUST. $10,000- for LLS to pulverize cancer. SPLAT! I'm stoked...hope you are too.

Sunday, May 16, 2010
Ran 8 miles
Thanks to my friend Sheila who called me at 8:30AM on Sunday and got my ass out of bed to run.
I was a bit worried she was going to run faster than I because she has been running more than I. However, it turned out we were a great run match. She and I paced each other well. I was thankful she helped me remain accountable to my run goal and vice versa. THANK YOU, S! You are the best. Proud of you for keeping your half marathon goal dialed in - GOOD LUCK!!!! I am very thankful to have friends who are fit enough and determined to give back to themselves AND help me along on my Ironman journey.

Week 27: hill repeats

2010-05-14T21:21:00.000-07:00

"Triathlon doesn’t build character. It reveals it." Unbekannt
I wasn't able to do my hill repeats the other day per schedule, so I did them tonight.
It was a beautiful night to run - slight breeze, not too hot, sunshine smiling down on me while I ran up and down South Eliseo Drive hill. Thankfully, the hill is just south of my work, so it was convenient.

3 out of 5 ain't too bad.
My sore hamstring flared up on my third hill repeat at my threshold pace (10 minute mile), so I could only do 3. Quality is better than quantity at times. Plus, I really don't want to have any setbacks with my hamstring or glute or whatever the area that has the pain radiating from it. It is no bueno. I even felt the ache during a swim session this week.

Fundraising 101
I am awaiting my Kindred matching donation of $500- to hit my LLS campaign. When it does I will have raised $6650.00 of my $10,000.00 goal by July 1, 2010. THANK YOU to everyone who has donated to this very special cause that is close to my heart (both my Aunt and Uncle are survivors.)

Never too late to donate IF you haven't already given a tax-deductible donation. It's easy. Click on link below and follow the LLS prompts. Taking the 'IM' Out of IMPOSSIBLE!
http://pages.teamintraining.org/sf/VineFIrn10/mgroos
Full Vineman July 31, 2010 (140.6 miles)

"Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about." PattiSue Plumer, U.S. Olympian

Week 27: Welcome to the 'Sexy Phase'...

2010-05-10T22:47:00.000-07:00

And now back to our regular scheduled programming………

Monday - Off Day (you deserve a break today, just don't make it at McDonald's, that stuff will kill you)

No day off for me today. I ran for 68 minutes STRAIGHT in the rain, wind, and sunshine tonight after working on my feet all day because I worked yesterday and didn't get a chance to get my run in. I was proud of myself - 68 minutes straight is 68 minutes. Am I bummed I didn't do 120 minutes of running? Yeah, a little bummed. However, I needed to stop because my left toes were painful and effecting my running gait. No bueno!

Tuesday - Swim (See calendar) & Bike - Another 90' ride (hill repeats) - We heard you love hill repeats so we made sure to have some good ones. SF folks can find a good hill just North of the GG bridge in the Headlands and you may even find your friend the wind out there. Far East Bay folks will meet at 6:30 in the Sports Basement (Walnut Creek)parking lot for some fun on Mt. Diablo. Captain tony will lead a ride from his office as well at 6:30 for those of you closer to Oakland.

Wednesday - Buddy Run - 1/4 mile hill repeats (See Calendar) Stretch afterwards. Try each of the stretches here:

· Pigeon Pose - http://www.youtube.com/watch?v=FVlX5HNKamw

· Hip openers - http://www.youtube.com/watch?v=2Rost91LKcQ

· Lower back - http://www.youtube.com/watch?v=giWLeXbBBtY&feature=fvw

· Hamstrings (Downward Dog) - http://www.youtube.com/watch?v=rbJaj0Aqw5k&feature=channel

· Reclining twist - http://www.youtube.com/watch?v=P2Ief_QdEao&feature=channel

· Neck release - http://www.youtube.com/watch?v=9mbdyf_H7KI&feature=channel

· Soft twist - http://www.youtube.com/watch?v=N5bJolhNkUU&feature=channel

Thursday - BRICK (BIKE & RUN) - 60' Speed workout (TR-3 if you are on the trainer or simulated similar flat and fast road ride) + 20' run at Tempo Pace. Stretch afterwards.

Friday - Swim & Strength (See corresponding documents for workout details)

Saturday - Coached Bike Ride. We will be back on the bike course for Vineman this weekend folks. This time we will start in Santa Rosa at the Finley Aquatic Center. The ride will be 80 miles long and will include the first part of the bike course from the Vineman that we did not see three weeks ago when we were up there. We will not see the last 4 miles of the bike to the high school this week because we turn for the Aquatic Center in Santa Rosa before getting to the high school.

· Location: http://www.mapquest.com/maps?name=Finley+Aquatic+Center&address=2060+W+College+Ave&city=Santa+Rosa&state=CA
· Time: ROLLING at 8:00AM DON'T SHOW UP AT 8:00 expecting everyone to wait for you.

· Route: http://www.mapmyride.com/view_route?r=623127197392445907

Sunday - OYO Open Water Swim (Don't swim alone!) and 5K buddy run with bonus prize. Since you didn't swim alone, you should have a buddy with you at the swim location of your choice. Hook up with that buddy or another friend and guess your combined finishing time for 5K. If you have a GPS (not on or near a track), keep it out of sight with the auto lap feature on and use the 3 mile mark as your end of the run. No electronics for pacing, only for distance measurement. On a standard 440 yard track you will run 12.5 laps to get 5K. SEND YOUR BUDDY LIST AND PREDICTED COMBINED TIME TO COACH SIMON BEFORE SATURDAY OR GIVE IT TO HIM AT THE RIDE.

Have an awesome week everyone,

Simon, Mike Sedonia & Dave

Week 26: Captain's Bike + Run

2010-05-08T23:54:00.000-07:00

"SILVERADO TRAIL HISTORY

Strolling through the meadows of wild flowers, grasses and grains, the native Indians must have lived in paradise. The volcanic activity that formed the valley left it fertile, protected by mountain ranges and stunning to the eye.
A river flowing through the valley, provided life giving water and an enviable menu of fresh fishes. Fruits, nuts and berries were plentiful. Tools like arrowheads, knives and ax heads were carved out of obsidian, a volcanic glass. Mortar and pestles were used to grind the grains.
Deer and other wild life looking for food along the base of the mountains, carved out the first trails. Life was peaceful, except perhaps when a bear wandered too close to the village. This was the good life in Napa Valley.
As always, change is inevitable and modern times brought others to the valley.
1831 - The first settler comes to the valley. George Yount, a frontiers man from South Carolina, received a land grant of 11,000 acres from General Vallejo, the last Mexican Governor. Yount built a blockhouse, a rustic fort to defend his wife and family from unfriendly Indians, ruffians and bears. (Today you can see the brass plaque that commemorates this spot just outside of Yountville). Within a few years, herds of cattle roamed his rancho, wheat and 'Mission' grapevines were planted. A flour mill, and saw mill were built. Wine was made to provide libation for special occasions and dinners.
'Civilization' had found the Napa Valley. Chiles, Berryessa, and Bale followed George Yount with grants in hand and carved out ranchos for themselves.
All this 'progress' was not such good news for the natives. While there were several Indian tribes here, the 'Wappo' tribe was the largest community. Tenaciously clinging to their homeland and lifestyle, they refused to go along peacefully with the newcomers takeover, hence the name Wappo which means 'brave'.
Disease takes its toll. As it turned out the newcomers carried a weapon they were not aware of. They brought disease to the valley. In 1838, the Indian population was nearly decimated by small pox. This 'massacre' marked the end of Indian prominence in the Valley. Fortunately, they left behind a legacy of cultural artifacts that would be discovered by future landowners (currently on display at some of the Silverado Trail wineries).
1848 - The Gold rush was on. The newly populated valley emptied out as opportunists fled to the site where gold nuggets were reportedly rolling down the water chute at Sutters Mill in Coloma (a small town near Sacramento).
1852 - The first permanent road was built from Napa to Calistoga, providing a major trade route for hauling wheat, and fruit, the primary crops, as well as travelers. This road would later be known as The Silverado Trail.
1858 - A silver rush hit Napa Valley. Mining activities flourished on mountain sides in the northern end of the valley. A clever landowner, Mr. Patchett recognized the expanding mining industry as a grand opportunity for wine sales. A young Prussian who knew something of winemaking, was employed by Patchett to make 1,200 gallons of wine using a cider press. Thus, wine commerce began in the Napa Valley.
1862 - Tourism turned hot. Napa Valleys Mediterranean climate, natural hot sulfur springs and proximity to San Francisco, make it an ideal vacation spot. Resorts began springing up off the Silverado Trail in Calistoga and then Soda Springs. Grand examples of extravagant lifestyles, all modern day amenities were offered. Ladies in big hats and full length white dresses whiled away their leisure hours playing croquet and lawn tennis, while their children took riding lessons or swam in huge pools. They sipped mineral water, straight from the spring, which was thought to be good for the digestion.
1872 - Silverado was born. Alexander Badham staked a claim on the southeastern corner of Mt. St. Helena. Miners moved to the area creating Silverado City. Several businesses and a hotel grew up around the claim, the population swelled to 1,500. The only successful silver mine in Napa Valley, reportedly brought in $2,000 in silver bullion daily during its boom time. However, the mine soon played out as the vein disappeared in 1875. The miners and their equipment moved on.
1875 - Napa County produces the best wines in the State. While still in its infancy, annual wine and brandy production reached 1,500,000 gallons. Fine quality wines are making a name for the valley and becoming a major industry.
1880 - A young writer on his honeymoon found an abandoned shack in Silverado, a ghost town on Mt. St. Helena. Short on cash, he lived there with his bride for 3 weeks. Three years later, Robert L. Stevenson published Silverado Squatters, memoirs of his stay.
1883 - Black Bart, notorious highway bandit who avoided the law for several years was finally behind bars. He and others like Buck English, attracted by mining payrolls, harassed Stage coaches running up and down the Silverado Trail. Travel was considered risky until motorized buses took over in 1910.
1893 - First Strike of Phylloxera epidemic leaves half of the vineyards in the Napa Valley seriously affected. The good news was that while the old mission varieties were almost totally eliminated, the introduction of new varieties along with new wine making techniques elevated the quality of wine during this period.
1900-1933 - Many growers discouraged by dying grapevines and a drop in wine prices replanted their vineyards with walnut, olive and fruit trees. Those who did, were feeling pretty good about it when Prohibition was declared in 1920.
Nevertheless, at least 3 vintners remained in operation, outlasting Prohibition and the great Depression by making sacramental and medicinal wines.
The New Era - 1976 - California rocks the wine world. In a blind tasting staged in France, French Wine Masters chose a Napa Valley Cabernet Sauvignon and Chardonnay as the best of class. All hell broke loose when they learned the wines were not products of France! (In fact, one of those winning wineries lives along the historic Silverado Trail.)
Today there are over 200 wineries in the Napa Valley. Many have fancy new tasting rooms, with exquisite views and tours of modern winemaking. Others are small, modest operations that reflect the down home, hands on lifestyle that once prevailed in this Valley. And many fall somewhere in between.
A journey along the Silverado Trail offers our guests an adventure of all that Napa Valley was and is, old and new, historical and state of the art.
We look forward to seeing you on the Road Less Traveled, The Silverado Trail!"

Paula, Sandy, Patricia, and I ride the Road Less Traveled
Departure: 7:30AM
Goal: 60 miles + run 1 mile and a half immediately afterward = brick
I had to dig deep today to finish what I started. I realized after pedaling my ass off today (nearly literally or at least a few more inches were shaved off my hips) Ironman training is no laughing matter. It is tough. It makes you dig in dark places I've never dug before inside my brain. It makes you question my every intention - why the HECK am I doing this? I could be touring these wineries instead of zooming past them like a bat out of hell. My every pedal stroke today was questioned by my negative chatter near the end of the 60 miles; my ability to do the Full Vineman July 31st was being questioned by my delusional and fatigued mind. The definitive answer to my negative chatter is: I will compete in the Full Vineman and finish the Full Vineman BECAUSE I CAN. There is no other option BUT to finish. Period. "So shut up and keep pedaling, Melissa." My mantra: Just keep riding, Just keep riding.

Later in my ride, I realized that aches and pains are normal. A normal state of being to feel my body grow bigger muscles and shed the fat one inch at a time. It is normal to feel pain, fatigue, and an overall sense of accomplishment and satisfaction after a gut wrenching workout. I DID IT. I pushed myself to a limit today and sustained the pace...or whatever I did today. Not really sure. I rode 60 miles and then ran 30 minutes = a brick workout. It is only when I don't feel any pains that I begin to question, "okay - what's wrong now? Am I really okay? I don't feel any aches or pains. Geez, I must not be working out hard enough."

What a long strange trip its been so far.

Week 25: Bike + Run= brick

2010-05-04T21:19:00.000-07:00

Progressive Bike workout: 90 minutes
done

20 minute Run at threshold pace
done. I ran my tight fanny off at 10:00 minute/mile pace on the treadmill. Thought I was going to collapse from cardiac arrest until I looked over at the next treadmill and saw a man 4 times my size. All is relative - perspective set in quickly. I relaxed into my run; breathing became controlled; I did it! I visualized my run muse; see side photo.
IF I could look like that while running, then I'd be a happy Iron grrrl.

Brick
bike 90 minutes + 20 run minutes at threshold (almost going to puke ) pace = done. Endorphin rush = on.

Swim
I ran out of time at the gym, so I plan on swimming tomorrow.

Week 26: At a Glance

2010-05-03T22:06:00.000-07:00

Week 26: Here's my week in a nutshell :

Monday - OFF

Tuesday - Swim (See schedule)

Long Brick (90' spin/ride & 20 ' tempo run) - Rides/spins will be at the usual places (WC Sports Basement & Tony's Office). We will be riding on the road from Walnut Creek so don't forget your helmet. This is another 90' ride so be sure to be on time, we will be starting right a 6:30 to ensure enough daylight to get the run in afterwards. Captain Tony will let you know his plans ASAP.

Wednesday- Bike - 50' pedaling drills (trainer or road ride) If road riding, do not do the one leg drills on the ride.

Thursday- Track WO - The Schedule calls for a coached workout, but weeknights don't seem to be particularly well attended workouts due to time commitments and this thing called work. So this will be a buddy workout with perhaps a surprise guest appearance from a coach or two. The workout is a 10' warm up easy run with three threshold 2 mile/8 laps repeats (5' walk rest between them). Tracks that are open and available are Kezar Stadium in SF, Redwood High School in Larkspur, Clark Kerr track in Berkeley, Piedmont High School and California High School in San Ramon. Try to get in a good 20' stretch afterwards.

Friday - Swim (See schedule)Strength (40')

Saturday - Captain's Bike Ride (60 miles) - Flat and fast ride on Silverado Trail in Napa. A captains email will come out mid week with all the details.

Sunday - Run & Stretch - 120' run at easy-long pace. 20' stretch afterwards. (Don't forget Mom today!)

Have a great week.

Girlz Night & DWTS

Delicious, homemade mexican food; great company; lots of laughs; great dancing on DWTS.

Hot! Hot! Hot! Tango routine by Nicole and Derek. Yowa! I need to dance like that. Niecy made her "jiggly parts" shake too. God love her.

Fun night.

Week 25: China Camp State Park Run

2010-05-02T16:51:00.000-07:00

China Camp State Park: Miwok Meadows
10 mile trail run
Sandy, aka John and I met up with Coach Dave, Mentor Margaret, support staff Michelle, and teammates Marina and Kathryn for a beautiful, little less than 10 mile trail run this morning at 9AM.

I've Got a New Run Attitude: "Attitude Is Everything."
My morning started out decent after a good night's sleep. Unfortunately, I was a bit over zealous when putting on my Ironman triathlon shorts and un-looped my waistband string, so I couldn't tie them up for the run. No worries - my womanly stature held up my shorts just fine. A bit pissed off at the start of the run, due to nagging 'Life Happens' issues, but was able to change my attitude quickly. Thank god I read the Runner's World article last night, "Train Your Mind: 15 ways to run smarter, tougher, and faster." It worked for me today. Here are the highlights from the article:
1) Keep Your Eye On the Ball, 2) Visualize Your Success, 3) Use All Your Senses, 4) Build Confidence Every Day, 5) Recall Your Peaks, 6) Rate Your Anxiety, 7) Defeat the Pain, 8) Get Into Your Zone, 9) Find Your Mantra, 10) Rehearse What Works, 11) Practice Your Penmanship - "It's a fabulous day. I know I can maintain this pace and even go faster.", 12) Carry Your Cue Cards, "I am a trail runner." 13) Take One Step At A Time, 14) Clear Your Mind, 15) Quote The Champions. "A Champion is someone who is bent over, drenched in sweat, at the point of exhaustion, when no one else is looking."

Heart Rate Stats: 149 average; 164 maximum.

I Pulled a 'Mel'

Damn near ate dirt and gravel after kicking a 'trip rock/rut.' Split second, I yelled "F*CK! Gosh Darn It All?!" I was pissed. Another second passed, and I felt a 'gun shot' into my ass. "F*CK" It hurt like hell. My Ironman season flashed before my eyes and then I came back to my senses. I began my mantra: "I'll be okay. JUST RELAX, Melissa. Relax your ass/hip area - let it swing. let it swing." It worked. Mind over matter. If you don't mind it, it won't matter. I just kept doing the post 'Derby' trot run and lifted my knees high to avoid tripping on the rocks and tree ruts.
Trot. trot. trot. (Thanks Margaret for the excellent mental reference.)

Post Race Summary
'You know you're Iron when...you find blood on your running shoe AND laces."
"You know you're Iron when...you 'pull a Mel."
"You know you're Iron when...you wear toe socks to keep from building toe callouses."
"You know you're Iron when...you wear 'granny panties' under your lycra and it works for you."
(Margaret - check out Hanky Panky's...your ass will thank you and love them. Bob will too!)

Thank you Coach Dave for flour marking the course so well today and for arranging such a gorgeous, scenic, shaded, challenging-but-not-so-much-that-it-makes-you- want-to-puke-hard run Yay!

Read about China Camp area;
see link below:http://www.bahiker.com/northbayhikes/chinacamp.html

Week 25: Buddy-less Run

2010-05-01T16:15:00.000-07:00

Buddy Run
I had a difficult starting my Buddy Run sans my 'Buddies.' First realization, I am exhausted after serving others for 8 hours. Second realization, I really need to find some regular 'Buddies' to run with because I need the accountability and motivation. I need to find local buddies who are faster than me, but are patient enough to run with me. Am I asking for the impossible? I don't think so.

One Hour Run at Easy/Long Pace with 2 20 minutes Threshold Pace
Buddy-less...I began my run around the Civic Center pond. It was hard at first, but thankfully I had good music to keep me motivated. My purple pod kept is my best buddy.

Kentucky Derby 2010: May 1st. And the Winner Is...

2010-05-01T16:04:00.000-07:00

Kentucky Derby 2010: May 1st
Super Saver Wins 136th Kentucky Derby
Muddy conditions rule at Churchill Downs as Calvin Borel guides Todd Pletcher-trained horse to victory.

Dream Bet Winner: $900,000 return
Glenn Fullerton, who won the sweepstakes that let him put down a $100,000 bet on Super Saver.
He won! OMG...nice pay off.

Honoree Update: Luke Kaspari

2010-04-30T08:48:00.000-07:00

"Day 106,

Wow, it's been a while!!

Yes, no news IS good news in this case. Things have been going great since Luke has been out of the hospital for his little tent treatment. He has been feeling pretty good. He has had some smaller complaints. They are always resolved pretty quickly. His counts were holding around 1.9 and then three blood checks ago; they jumped to 3.3 and then doubled again that Thursday to 5.5. This made me a little weary to say the least, but Doc Talano says it's great. Saturday was Luke's 100th day, so Monday we made a trip to Milwaukee to have a standard bone marrow aspiration to make sure he still has 100% of Nick's cells and no leukemic cells. We weren’t expecting anything unusual since his blood work has all been great. Things like high blood pressure and unhappy kidneys are present due to the anti-rejection drug he is on for a while longer. He is now on 16 hours of fluids a day to flush the drugs out and about 9 pills or so, he was able to stop the last i.v. medicine this week, (lucky for me, it was 3 times a day!), so it is getting a little easier each week. He has been able to get out and do a little more since his counts are climbing, for instance we went on a little road trip on April 8th down to Atlanta. Before I get into that though, we want to start out by putting out there a HUGE, (long overdue) THANK YOU SO MUCH to all those that participated in, (or wanted too), the fundraiser at Nick's Pizza that was held for us. We were so touched by all of the people!! There were people from all different facets of our life. 285 or so flyers were turned in from participants; I think that is just about everyone we know! What can we say to all of you that drove from far away, or brought the whole team, or even just know Luke by association through his big sister, and all the rest of you that told yourselves it was ok to wait two hours for A PIZZA all to benefit us!

THANK YOU, THANK YOU, THANK YOU!!!

This is probably the reason Bill and I haven't left our small town of Cary after a lifetime for him and 22 years for me, its' because although it is a small town, it is full of people with GREAT BIG HEARTS:)

I have to mention one more huge word of thanks to Coach Kenny McCudden and friends for making Luke's unspoken dream come true. Kenny was able to pull off a visit for us all to meet Luke's hockey idol, Sidney Crosby of the Pittsburgh Penguins. We took a little trip down to Atlanta on April 8th. With the help of the YellowJackets Fundraiser, we were able to make it an expense-free trip for us. The Penguins played the Atlanta Thrashers on April 10th where Kenny and Mr. Wendell Young, another hockey friend, were able to arrange for us to sit in on the Penguins pre-game practice. Talk about amazing! As each player came off the ice the kids were able to get their autographs. Sidney finished almost last and informed us that he would meet with us when he was cleaned up. He was made aware of Luke’s presence and situation by Mr. Young just e few days before in Pittsburgh. We were brought back to him and were able to spend about 15 minutes with him before he boarded their bus. Talk about star struck! Our boys had nothing to say!! No mention of the fact that he could potentially score his 50th goal for the season that night, or the upcoming play-offs, or maybe just get some advice from the best up-and-coming player out there, or even the fact that he just won the Gold for Canada against us! Leave it to mom to fill in the silence. I wasn’t afraid to ask him how that felt. In Luke’s defense, we did keep it a secret until the night before. We told the kids we were going down there for dad’s 40th b-day which was that Friday, so at his b-day dinner that night before, we told them the real reason we were there. They didn’t believe us of course. Sidney could not have been more cordial, he wanted to talk to Luke and asked him what position he plays, he told us about his uncle that had leukemia, and what they do before a game. The kids had their jersey’s signed and got some pictures with him, what a nice kid, and a great role model. That would have been Luke’s Make-A-Wish most likely, so THANK YOU SO MUCH to all of you that helped us pull that off, what a perfect weekend! Luke will never forget it. Now we have to focus on getting Luke back into the swing of life. He is making his Confirmation at church this Sunday, and he has a graduation coming up in June. I have to say we have to be the happiest parents on earth! I also have something to say that you can’t share with Luke because he will kill me for making this public. Here it goes…I believe that at times of adversity in one’s life, is when our true character is revealed. I have to say that the character we witnessed in Luke and the person we have watched Luke become is enough to make any parent beam with pride to have him as a son. Luke is our hero and it is not for the simple fact of having been diagnosed with leukemia, it is for the way he handled it. Talk About Amazing!! Not one complaint or hard time about anything, (except the million questions whenever a needle was mentioned). I think he should get an award for being the best patient ever! Wait a minute, he has, his great blood results! We feel like we must have done something right in our lives to have the blessing of Luke and our other three children, and these results today. Nothing can make you believe in a more powerful way than this. My eternal prayer will be that our family never has to experience the evils of cancer again and that the good Lord touches our little friends suffering with this evil with his healing hands as he has for Luke so far. We realize our journey is not over, but our path has been blessed and we could not have gotten through it all as sanely as we did without all of you. Five years of clean results will be a huge milestone, but we will not let our fear get us down until then and we will continue to be as positive as we can. It helps so much to have all of your encouragement surround us. So, Kudos to you! Thanks for checking in and look at the newest pics. I will try to update on life as I get the chance. It is crazy these days. Summer should be a little better.

Forever grateful,
Tish"

GO IRON LUKE! GO IRON LUKE!

Week 25: Spin + Swim

2010-04-27T20:57:00.000-07:00

Goal: 
TR-8 PROGRESSIVE LOAD (60 Minutes) 
Coach lead spin at Sports Basement in WC & SF (Bryant)       
WU 15' in the MM chainrings.
Shoot for starting at 90RPM and finishing at at least 75 RPM's. 
Big Ring up front. 2nd from Largest ring in the back. 
Every 5' shift one gear harder for 6 shifts.
(35' work set) 
CD 10'MM 
 
I took an hour Spin class at YMCA and nearly fell off my spin bike.
Yowza! Tonight was a hard class...thanks Linda. Plus, I was working on fumes. I knew I had to swim afterwards, but didn't have a GU.

Drats! Suffice to say, I was running on empty after the swim workout. Legs and feet were cramping.

It was no bueno.  I did the workout though. I dug deep into my guts and pulled them out in order to finish strong.

Swim

G2 RI Yds
WU 300 EZ  
 3x50 25 kick on back/25 free 10" 
 3x50 25 Catch Up (CU)/25 free 10" 
 3x50 25 scull/25 free 10" 
   750
 200 Build L4-L6 10" 
2x 300 Steady L5 20" 
 100 L7 5" 
 400 Steady L5 20" 
 (Idea is to do the 100 pretty hard  2000
 and then go right into the 400,   
 I want you to learn to "find your   
 groove" even when you are tired)  
   
CD 100 EZ  100
   2850

Week 25: Day Off

2010-04-26T21:56:00.000-07:00

Fundraising

I am grapeful to my cuzin' Toddles and Hooper aka Goat Dog, his BCFF (best canine friend forever) for the generous donation which brought me 1% closer to my ultimate goal: $10,000.00 by July 1, 2010. Thank you!

They are official (co) owners of run miles 25 and 26.2 of my 140.6 mile epic journey on July 31, 2010. It will be the 'run karma' I need to finish my race strong given my cousin is a super duper runner. I'll do it for you and Hooper/Goat Dog.

189 pounds lighter
Woot! Woot! I FINALLY sold my couch to a seemingly nice couple. I am so grapeful. I really wanted to sell it to a well deserved family and so be it, I did it. Yay!

Week 25: Week 1 - Build Phase 3

2010-04-26T06:56:00.000-07:00

Here's what we have on tap this week:

Monday - Off

Tuesday - Swim (See calendar)

Bike 60' (TR8-Progressive Load) - We will have usual spin workouts at Captain Tony's place and also at Sports Basement in Walnut Creek. If Tuesday is a rainy and windy day, be sure to bring your trainers as we will not be riding up Mt. Diablo in the rain.

Wednesday - Run 60' (Threshold pick-up's ~ see calendar)

Stretch - 20-30' Pick 4 from the list below. Floor work using flexibility stretches (Yoga).

· Pigeon Pose - http://www.youtube.com/watch?v=FVlX5HNKamw

· Hip openers - http://www.youtube.com/watch?v=2Rost91LKcQ

· Lower back - http://www.youtube.com/watch?v=giWLeXbBBtY&feature=fvw

· Hamstrings (Downward Dog) - http://www.youtube.com/watch?v=rbJaj0Aqw5k&feature=channel

· Reclining twist - http://www.youtube.com/watch?v=P2Ief_QdEao&feature=channel

· Neck release - http://www.youtube.com/watch?v=9mbdyf_H7KI&feature=channel

· Soft twist - http://www.youtube.com/watch?v=N5bJolhNkUU&feature=channel

Thursday - BRICK DAY !!!!!!!!!!
Bike 40' (TR-2 Pedaling)
Run 20' right off the bike @ tempo pace
Stretch 20' (See Wednesday)

Friday - Swim (See Calendar)
Strength 40' (Follow the progression in the strength handouts)

Saturday - Bike (outdoors) - 30 mile relatively flat course. Is scheduled as a captain's ride but all our captains are racing at Wildflower so it will be a buddy ride. Just get together and have a good solid two hours of riding with your team mates!

Sunday - Run 80' - Trail Run @ China Camp State Park or OYO if nobody is planning to come out to the park. Coach Dave will send out the final word after hearing replies from the team on Wednesday night.

Week 24: Brenda Donato 5K

2010-04-25T21:30:00.000-07:00

Sunday - Run ~ FAST FINISH LONG RUN or HARD 5K (Brenda Donato Run)

· If doing the Brenda Run, arrive early enough to get in your 5K warm up run before the 5K all out effort of the race. A group will be leaving for the warm-up run at 8:50AM if you want to get in on that, be there and ready to go at that time.

- Stretch 20'

- Shopping Party at Sports Basement Walnut Creek from 10:30-12:30

I bought nutrition, nutrition, and salt pills to avoid dehydration during my race/practices.

- Honoree social bbq at coach Dave's House. Amazing food, cold beer, margaritas, great company, Honoree speeches, and better memories in honor of Brenda Donato.

Check out the Brenda Donato link below.
http://www.youtube.com/watch?v=og-t2ac56DI

I haven't been running, due to hamstring issues so I was dreading the run. I had a very bad mental attitude, i.e, PMA - pissie mental attitude versus Positive Mental Attitude. Overall, I did well all things considered. A HUGE thanks to teammates Maria M dot and Kathryn. Maria stuck with me during the warm up and tried to cheer me up and keep me running. After the warm up, I was nearly in tears. I just felt defeated and didn't want to run the course alone - short, sweet, and all out - is no fun to experience alone. Just when I was going to let go of my bad attitude, I heard the words "I brought the music!" Yay!!!!!! Thank goodness for my teammate, Kathryn, who brought her iPhone and played inspiring music during the run which helped divert my attention from the mental anguish. Sigh...
My goal this week: run at least 3 times and get back my running form and focus. Newest mantra: I am a runner. I am a runner. I am a runner.

Fundraising News: $6,000- Goal: $10,000-
I am awaiting $500- corporate match from my employer. Thanks George Glass for giving the initial donation - appreciate it! I am grapeful for everyone's help to create 'Iron Mel' and help me realize what I am made of.

Week 24: Aquatic Park swim + core

2010-04-24T23:20:00.000-07:00

Aquatic Park

A March 14, 1916 article in The Star recommended establishment of an aquatic park in San Francisco. The City took possession of Black Point Cove in 1925 from Pacific Railroad and the Muni Pier was begun in 1937. Aquatic Park opened to the public in 1939. You can swim at Aquatic Park.
Aquatic Park is a National Historic Landmark District bounded by Van Ness Avenue, Polk Street and Hyde Street.
The Dolphin Club, which began in 1877, has a clubhouse here. It was originally a just a small shed at the foot of Leavenworth Street, later a two-story building at the foot of Van Ness which was moved to the foot of Larkin. You are likely to see members swimming in the cove even on the coldest days.

One Hour Continuous Swim
I had a reasonable start of my swim towards the slanted cigarette buoy on my way out to the break water wall until the phobic chatter began to the tune of the "Jaws" movie theme. Yup, that's right...I was nearly pissing my wet suit, but this time it wasn't urine leaving my body it was plain and honest FEAR.

Non-rational Swimming
I tried to stop the phobic chatter by continually telling myself a variety of lies and truths. Matters not which worked better - something had to divert my attention from the perceived feeling of being choked by my fears and anxiety. 'I am fine - I am swimming in a pool without lane lines, that's all'; 'keep pulling the water - it's a gorgeous day - and I can still feel my face, so that's an added bonus!';

Win - Win
The next best thing for me was to focus on quality versus quantity. I needed to start swimming back and forth in the swallow area and not try to completely paralyze myself by swimming another loop out to the break water wall. Be realistic. Be rational. Be proactive with the workout. I reassured Kristie in the kayak I was ok, but was dealing with anxieties and I preferred to swim back and forth practicing my sighting skills. Why go in the deeper waters and not be able to swim and sight because I'm too preoccupied with my phobic chatter? I knew I needed to keep swimming and I wanted to keep swimming. Stopping the workout all together was not an option. So off I went swimming laps near the shore and practicing my sighting.

"Don't Let the Water Get the Best of You, Mel...SPIT SPOT..."

Thank goodness Coach Yosh had her right mind to 'tell me to knock it off and swim' so to speak. She reminded me that I was swimming strongly and "I had the workout under control." I agreed after choking on gross Bay waters too many times. Puke!

It Takes a IRON TEAM to Build an Iron Mel
Thank goodness for Kristie in the kayak today who kept me honest; Simon who cheered me on while I was relatively freaking out as I approached the break water wall; Coach Yosh for keeping it real with me and reminding me of my abilities - "YOU ARE A STRONG SWIMMER." Coach Dave for leading us through strength training and stretching - THANK YOU, MAY I HAVE ANOTHER...

After practice at/around 11:30AM, 'John Wayne' and I went to Sports Basement for a quick shopping spree...I looked and she spreed. Off we went home... after that, 'Life Happened to me.' I didn't get a chance to call CL clients for my couch previews - tomorrow I will hopefully sell my Pottery Barn couch to a deserving person who appreciates quality CAN be found in a used couch which has a few imperfections.

Week 24: Recovery Week...ahhhhhhhhhhhhhh

2010-04-21T21:57:00.000-07:00

The Week Ahead:

Iron workouts subject to changes on the weekday when 'Life Happens' as it often does. It's all good...I'll get 'er done when the week is over.

Monday - OFF DAY

Tuesday - Life Happened to me. Too much to do and no time for workouts. Bummed, but got over it quickly. Plan: swim on 4/21/10 after busy day of work.

SWIM (marker day) - 38:48 done on Wednesday.

NO SPIN TODAY - Rest your bum from the long week in the saddle last week!

Wednesday - (completed on Thursday) Bike/run brick (30'bike/20'run @ tempo pace) - If doing the bike on a trainer, it's TR-6 (progressive Speed)

- Stretch 20' (get to know your foam roller folks!)

Thursday - COACHED WORKOUT (TRACK @ Kezar in SF or DVC in Pleasant Hill)

- Run (Marker opportunity #1) followed by 40' of core workout (see handouts)

Friday - Athlete's Choice Day - Work on a skill you want to improve or cross-train doing something fun for about 90' (mountain biking/rollerblading/hiking/surfing/Open Water swimming)

Saturday - COACHED WORKOUT (8:00-11:00AM)

- Open Water Swim @ Aquatic Park (SWIMMING BY 8:30AM)

- Strength workout on the grassy knoll alongside the bay.

Sunday - Run ~ FAST FINISH LONG RUN or HARD 5K (Brenda Donato Run)

· If doing the Brenda Run, arrive early enough to get in your 5K warm up run before the 5K all out effort of the race. A group will be leaving for the warm-up run at 8:50AM if you want to get in on that, be there and ready to go at that time.

- Stretch 20'

- Shopping Party at Sports Basement Walnut Creek from 10:30-12:30

- Honoree social bbq at coach Dave's House

Last thing: Two attachments. One is the registration form for the Brenda Donato Rainbow Run. The other is the map to coach Dave's house.

Have an AWESOME (like you guys) recovery week!

Your Coaches,

Dave, Mike, Sedonia, Simon & Doug.

Week 24: Swim marker

2010-04-21T19:45:00.000-07:00

2000 yards Swim Marker
Here I come, YMCA People's Pool as Iron Wu describes the YMCA. It is an eclectic gym, indeed!
Tonight was no exception to the exceptions who happened to find their way into the 'medium paced swimmer's lane.

My Goal: continuous swim 2000 yards timed swim
This was my first official swim in nearly 2 and a half weeks, so I was less than confident I could swim continuously for 2000 yards; 80 laps in the pool. My perceived barriers: too many people swimming slower in the lane; a busy lane with too fast swimmers wearing flippers. My biggest perceived barrier: my insecurities about my swim abilities after not swimming for nearly 3 weeks. Man alive, it was good to feel the water again.

38 minutes, 48 seconds - I did it!

I felt great. Tired at parts of the process, but when I felt tired I just stretched out my stroke and focused on gliding long and lean through the rough waters. Why rough waters? Water aerobics class was going on; water aerobics queen in my LANE...hello?!; people swimming with flippers around me kicking up the waters; the man in the Hawaiian print swim trucks casually swimming in my lane only to stop in the middle to socialize with his friend in the fast lane. I would have NOTHING of this and just "KEPT SWIMMING. JUST KEPT SWIMMING." I think I even goosed his toes a bit to remind him I meant business...

Ain't No Stopping Me Now...I'm On the MOVE!
Watch out, Iron Mel is back after a hellish two weeks of sickness, sprained right index finger, and no workouts. Yay! Thank goodness for Coach Sedonia and Mentor Margaret for keeping me accountable to my swim workouts. Thanks to myself for believing in myself (thanks self). Ironman training is tough, but it only makes me feel tougher when the workout is done. GRRRRRRRRRRR!

Coach Yosh Feedback
"Nice work Mel!

You shaved 4 minutes off you extrapolated 2.4 mile time and for where we are in the season I'm very pleased to see that! The past few weeks have been pretty intense and you've been battling injury and sickness...your body is probably not at it's peak right now...and we don't want it to be...we're saving that for the end of July...so to see you able to produce improved numbers while tired, and healing is huge! It is a testament to your strong base and dedication. When taper hits you will be more than ready!!

Great job Iron Mel! It is so exciting to watch you continue to grow and become more Iron each day!
Congrats of getting this far!"

Full Vineman, July 31st...I'll be ready for you and to raise $10,000- BECAUSE WE CAN!

Week 23: Vineman bike course

2010-04-19T08:19:00.000-07:00

Vineman Bike Course

"The 112 mile point-to-point bike portion of the Full Vineman passes through the heart of Sonoma County’s wine country. Shortly after beginning the ride beneath the redwoods in Guerneville, it is off through miles and miles of vineyards! Dozens of wineries and literally hundreds of vineyards line the Vineman bike course.

The bike begins at Johnson’s Beach in Guerneville and finishes at Windsor High School (approximately 15 miles away from its starting point). Aid stations are located approximately every 13 miles and have bottled water, Gatorade Endurance Formula, and Clif Bars & Bananas. NOTE: Gatorade Endurance Formula contains a unique five-electrolyte blend including nearly twice the sodium (200mg) and three times the potassium (90mg) of Gatorade Thirst Quencher as well as calcium, magnesium, and chloride to help you better replace what you lose in sweat during longer and more intense active occasions.

The gently rolling hills are challenging, but not overwhelming. The roads are lightly traveled and will be marshaled by USA Triathlon officials. Cyclist will make two loops of the bike course. The bike course will remain open until 5:30 PM.

Air temperatures generally range from the low-to-mid 50s early in the morning to daytime highs between 80 and 95 degrees.

Chalk Hill, the largest hill on the course is approximately 385 feet above sea level at its crest. The bike course begins at approximately 50 feet above sea level and ends at approximately 100 feet above sea level."

My Vineman Experience

I was thrilled to return to cycling after two rough weeks, sprained right index finger after a rogue piece of luggage after working like a madman on Easter; 24 hour flu which turned into a week long sick deal; losing 10 pounds and keeping it off; fatigue, malaise, and 'the blues.' I couldn't even eat chocolate to boost my seretonin levels; I was besides myself. Grapefully, I returned today with the goal: "to do my best to ride the entire course." Yay! I met my goal.

Today, I rode the Vineman bike course - one loop. July 31st, I will complete two loops within the allotted time frame. It was gorgeous, rolling hills, and one hill, Chalk Hill, which didn't humble me today, but may on race day, when I meet up with it on miles 45 and mile 100. God help me. Of course, by that time in my race, I will be feeling ever so grapeful to be finished with 2.4 mile swim and 112 mile bike and only need to complete a marathon, 26.2 miles. You know you're Iron when you can put perspective on such an endurance event...wowza!
I am so thankful to be representing the true 'Ironmen' of my life - Aunt Kris, Uncle Ked, Luke Kaspari and others- who have survived cancer. An Ironman barely compares to the tenacity it takes to kick cancer in the ass. Suffice to say, my Ironman training so far has been a life changing journey.

I am very grapeful to have the passion to complete such a feat. My wonderful mentor, Margaret made it possible for me to complete the ride. Huge kudos to Marina, Kathryn, and Sandy for keeping me accountable to my every pedal stroke; directions were fed to me by Marina - grapefully - otherwise I would have been lost in the vineyards (my favorite one, of course); Kathryn turned on the tunes at/around mile 43 just before Chalk Hill, so I was able to 'dance up' the dreaded hill. Okay, it wasn't THAT bad...
Appreciated 'John' for driving me to and fro Windsor High School; Coach Dave for the pre-ride potty break at Mickey D's and the associated laughs of having to wait for him because there was a line in the men's restroom. WTF?! Seriously??? Myself, Sandy, Mary, and Dana couldn't believe that we all did our business BEFORE Dave. Crazy. Thank goodness for the chilled PowerBar recovery drink after the ride - thanks Coach Dave. It was fabulous to see everyone out and about riding their asses off (literally) for the CURE.
I was grapeful for Coach Mike and Nate; Belinda in the 'blueberry car' doing all day roving SAG - bless you guys!

It was a goregous day to remember...hic!

Week 23: Tour of Napa Valley

2010-04-17T19:37:00.000-07:00

Tour of Napa Valley: "A challenging course with two moderate climbs. Approximately 3,000 ft. of climbing." Goal: 60 miles or so. Completed: 31 miles plus Inkwell climb

I was very proud of myself with today's LT ride all things considered. Here's the truth: I've been in bed for the past 3 days with God knows what. Symptoms: low grade fever, malaise, no appetite, and fatigue. This came on soon after I got violently ill the evening of 4/9/10 while house/dog sitting for friends. After 6 hours of expulsion from both ends, I went to Kaiser ER for some hydration and medication. I felt like I was run over with a MAC truck. No bueno! Suffice to say, the unsupervised 'cleanse' is over...today was my return. I felt tired, but thankful to be back on the bike among my TNT family. Missed everyone!

Mini Copper SAG
Thank goodness for Coach Mike's SAG today at the top of Inkwell climb. I was finished after that brutal, "fun" climb. It was numbingly fun. My girl parts won't ever be the same. Heart rate stats: 145 average; maximum 166. My lactate threshold is 154. Still need to practice riding in Zone 5a (super threshold) and stay clear of Zone 5c: 163-168 (anaerobic zone). Live and learn.

Carpool Buddies
A HUGE thanks to 'H' for driving the Princess and I today. You are the best!

Tomorrow: 60 miles Vineman course for active recovery ride. Here I come, race! I am grapeful to be on such an amazing journey.

Week 23: Wellness Focus Week

2010-04-14T16:13:00.001-07:00

"A good laugh and a long sleep are the best cures in the doctor's book." ~Irish Proverb
Help?! I need to laugh more...

Week 23: Bike Focus Week

2010-04-13T20:55:00.001-07:00

I want my Iron life returned to me germs. GERMS BE GONE!

Week 22: Inspiration

2010-04-11T19:58:00.001-07:00

"Develop interest in life as you see it; in people, things, literature, music - the world is so rich, simply throbbing with splendid treasures, beautiful souls, and interesting people. Forget yourself."

- Henry Miller

Week 22: Boot Camp: Day Two

2010-04-11T18:49:00.000-07:00

I continued to rest, push fluids, and finally graduated to vegetable broth, bananas, and crackers for food.
Throbbing headache vanished; ribs feel less sore; bowels are trying to return to normal.

I am mentally ready to return to my Ironman training. Eager to return to my Ironteam friends and family.
Miss them a lot. I watched 2008 and 2009 IM Kona to keep me motivated for my Ironman dream.
I cannot wait to find out what I am made of come July 31st - Full Vineman. I cannot wait to represent! represent! for LLS, Luke K, Tyler, Frank, Laura, and the rest of the people who inspire me.

I will return with a smile and a renewed spring in my step with my Iron gut.

Week 22: Boot Camp: Day One

2010-04-11T18:43:00.000-07:00

My Own Personal Boot Camp
6 hours of vomiting and watery diarrhea led me to Kaiser ER the morning I was ready to join my IronTeam peeps at Shadow Cliffs Regional Park. I was bummed. Clearly, I ate something that didn't agree with my system and so the purging began. I felt like I was ran over by a Mac truck. It was a core workout beyond anything I've ever done during training so far (sorry Doug - truth be told.) No bueno!

Kaiser ER
one IV bag, 2 Zofran, 2 Lomotil and rest for 2 hours made me feel relatively back to normal. Unfortunately, I wasn't ready to train with my teammates nor do a boot camp at home. I was back at my home away from home with 3 needy dogs who were hungry. I fed the dogs, let them in and out to do their business, and then off to rest I/we went on the couch.

T3: Hydrate, Hydrate, Hydrate
Orange and grape Pedilyte was the only thing I could manage to handle in the stomach. My head throbbed; rib cage ached; body wasn't feeling Iron at all. My goal 4/10/10: hydrate, rest, hydrate, rest.

Team IronMel

Race Report: IM Grapeful 2010

Week 41: Luke Kaspari update

Week 40: Awaiting last inspiration...

Week 40: Iron Luke report

Week 40: active recovery continues

Week 40: active recovery with Allen Ginsberg at the YMCA

Week 39: day 7 active recovery

I checked off 4 bucket list items yesterday for my active recovery: beef jerky, zip line, rappelling, and becoming a unicorn. Ops! Almost forgot...Track this bill at www.wheresgeorge.com. Received a dollar bill at Russian River Brewery and tracked it. Never done that. Check!

Where's George? Bill Tracking ReportPrinter Friendly Version

Week 39: Luke Kaspari update

Week 39: active recovery, day 4

Week 39: active recovery, day 3

Week 39: Post Ironman, Day 2

Week 38: Luke Kaspari (personal honory) Update

Week 38: Full Vineman 2010

Week 38: Last post before Full Vineman race

Week 38: Three days before Full Vineman

Week 38: DailyOM

Week 38: Vineman Taper #2

Week 37: Luke Kaspari updates

Week 37: Helpful Run tips from Coach Simon

Week 37: Virgo Horoscope today: Flowing Tranquility

Your Fundraising Dollars at Work...

Week 37: unexpected illness

"Build Confidence with an Ironman" by Ingrid Loos Miller

Week 37: the WHY behind TRI'ing 140.6 miles

Week 37: Vineman Taper Week #2 (Coaches email)

Week 37: Vineman Taper Week #2

Week 36: Last swim at Aquatic Park as 'Aluminum girl'

Week 36: Massage therapy time...finally!

Week 36: Ironman Advice from MACCA

Week 36: Vineman Taper #1 Week!

Week 35: Tour 'D East Bay Alps: 100 miles

Week 35: Power To the Vineman Peeps!

Week 34: Ironman Strategy

Week 34: What is ahead for Iron Mel

Week 33: "She's a brick----house! Mighty mighty,..."

Bricks refer to training on two disciplines during the same workout.

Simon is proud of Ironteam for spending their weekend striving to lay out cancer one brick at a time.

Week 33: Triple Brick Yountville

Week 33: Perserverance

Recovery Week & Fundraising

Trail Run with MM

Luke Kaspari Update: This is WHY I TRI & raise $$$$$

Week 32: Recovery week

Week 32: 8 weeks to go...

Week 31: What's next...

Week 31: Gaspare's 3rd Annual Golf Charity Tournament

Week 30: post race report: 3/4 Iron Distance

Week 30: 3/4 Iron Distance Clear Lake

Week 30: What's On Tap This Week?

Week 30: The American Beauty was born

Week 29: Lake Del Valle swim + Run

Week 29: The Guinasso family donation

Week 28: Bike Marker

Week 28: 10K Run

Week 28: News from Merla

Week 28: Recovery Week (swim)

Week 27: 80 miles Vineman course + Sunday Run

Week 27: hill repeats

Week 27: Welcome to the 'Sexy Phase'...

Week 26: Captain's Bike + Run

Week 25: Bike + Run= brick

Week 26: At a Glance

Week 25: China Camp State Park Run

Week 25: Buddy-less Run

Kentucky Derby 2010: May 1st. And the Winner Is...

Honoree Update: Luke Kaspari

Week 25: Spin + Swim

Week 25: Day Off

Week 25: Week 1 - Build Phase 3

Week 24: Brenda Donato 5K

Week 24: Aquatic Park swim + core

Aquatic Park

Week 24: Recovery Week...ahhhhhhhhhhhhhh

Week 24: Swim marker

Week 23: Vineman bike course

Week 23: Tour of Napa Valley

Week 23: Wellness Focus Week

Where's George? Bill Tracking Report

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