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Hi Everyone, time for me to throw in my 2 cents again. I'll start from the most recent posts and go from there.
Brina, my experience and from what I've been told there are 2 main factors on sore toes and black toe nails from running. One is form, the other is your shoes. If your running form has you hitting the ground too hard or whipping your foot down after a heel strike your toes will take a beating. This is made much worse over long courses like a HM. The easy way to think of it is that when your foot hits the ground all the pressure builds up to the front and has nowhere to go so you get bruising, typically under the nails. My race back on April 29 had a massive downhill and I tried to stride it out to make up time for the massive climb I'd just finished. I was getting so much friction in my shoes from my socks sliding forward in the shoes my feet were super hot and add in the long strides required hard landings made for some sore feet after the race. My second toe on the right foot has just about recoverd from the black nail I was rewarded with. I prefer my medal and t-shirt though... Now for the shoes. Your feet tend to swell on long runs so typically I buy shoes half to 1 size bigger to allow for it. I get less black nails because there's room now and I'm not squishing everything for hours at a time.
Penny, here's a link to a thread I started on wetsuits for the triathlon forum: http://community.active.com/thread/146531. Getting into triathlons it's good info. As for changing a tire, here's a nutshell version. Use tire levers to get the tire off, slightly inflate the new inner tube, then use your hands to get the tire back on the rim. Do NOT use the levers to get the tire back on because you're very likely to ruin the new tube. Fully inflate once it's all together again. To help find problems in your tires line up the valve stem with the label on the tire. Then when you find a hole you'll know where to look to find the problem. I've only recently picked up a box pouch for the bike on a clearance but haven't really used it yet. I've always kept my food in my jersey pockets. Tri shorts are nice because they use a different pad so you're not sitting on a wet sponge after you finish the swim. Yes, you have to pick up a few new toys but they tend to last a while and you'll love the fun you get from them.
I spent last weekend helping out at races. Saturday was a HM up Mt. Evans which starts at 10,400 feet and ends up at 14,200 so it's not your average hill climb. I drove a shuttle van and did general help on the course but was happy to be in the van when the weather packed in and we had horizontal snow and hail for an hour. Sunday was the Boulder Sprint, the first in the tri series. I was the run course aid station captain and was responsible for making it run smoothly for all 1300 participants. It was fun helping everyone out, particularly the stragglers who were working so hard on a hot day to finish. I have a 10k run on Sunday that should be fun and it's close by so I'll probably ride my bike over. I can always call for a pickup if I spend too long in the sponsor's beer tent.
For everyone racing this weekend, best of luck and enjoy the moment.
How did you do?!
I thought the race was great. My only complaints were the weather (too humid) and the first mile being so narrow that there was no room to spread out. But since I had trained on the same course in similar weather conditions, I was totally prepared.
I painted my toenails earlier in the week so that I would just stop worrying about them. That seemed to do the trick. In fact, they didn't bother me at all until mile 12 or so. I got "fitted" for shoes by a running professional last year and was shocked that he gave me a size 1.5 up from what I normally wear. I don't think the shoes are the problem but maybe my socks are. They are moisture wicking, but the toe area seems extra thick (they might be more for workouts than running). I'm going to look at other options.
My goal was to finish in under 3 hours, and I did it!! My official time was 2:49:59. I love that it ends in 49:59 and not 50:01. Otherwise I probably would have beat myself up over those extra seconds. In fact, my husband surprised me by being at mile 13 instead of the finish. He was taking pictures then sprinting ahead to take more. I was actually slowing down just so he'd have time to take them. I would have been mad at myself for slowing down if the time was different. Glad it didn't matter.
I'm hoping to do the same event with my sister next year. I really thought it was well organized and all the volunteers were great. I love that it was a women only event too. Can't wait for my next race (whatever that may be).
Started C25K: 4/28/11
Proud to Run 5k: 6/25/11 ~42:36
Chicago Women's Half Marathon: 6/24/12 ~2:49:59
Chicago Fleet Feet Super Sprint Triathlon: 8/24/12 ~1:11:28
Hot Chocolate 15k Chicago: 11/04/12 ~2:10:48
Commitment Day Chicago: 1/1/13 ~not timed
Soldier Field 10 Mile: 5/25/13 ~2:17:06
Great job Jeanine! I really enjoyed the race as well. And I agree, the heat was pretty much unbearable! I'm not use to running in that heat for that distance. I use to live in Altanta, but the longest race I ran was a 10K. The first 3-4 miles had the sun out, so it was pretty hot. Once the clouds came out I was okay, but around mile 10, the sun came back out and I could feel it. I made it a point to stop at every water station for water and gatorade and even poured water directly on me but my mouth still felt dry. Around mile 11 I was beginning to feel a little dizzy, so I did a jog/walk to the finish line.
My official time was 2:36:51. I wanted to get under 2:30, but I'm okay with the 2:36. I'll have to do what you did next time and try to train using the course if possible. At least this way, I would know the course and know what to expect.
My toes were a little sore, but not much, thank goodness. I did feel a little burning sensation under my feet around 10.5 miles. I think that might have been due to the pounding in the heat.
I am looking forward to my next half, I'll make sure I can train better and not during the summer heat!
Peachtree Road Race-10K, 2000 & 2001
Run 4 Rehab-5K 4/21/12
Chicago Disco Dash-5k 6/21/12
Chicago Women's Half Marathon 6/24/12
Chicago Half Marathon 9/2013
Fort2Base 11NM 11/2012
Monster Dash Half Marathon 10/2012
IL Marathon 4/2013
BOA Chicago Marathon 10/2013
Congratulations Jeanine and Brina on pushing through all that heat and getting such great times on your HMs! Time to rest on your laurels and your butts. Whoo Hoo!!
Andy, good to hear you are still up to big things. Amazing!
Mary Kay
Running: Started 5/6/2011; Graduated C25k - 7/21/11; Graduated B210k - 11/24/11;
PRs: 5k - 36:42; 8k - 1:10; 4.15 m - 53.41; 10k - 1:18; HM - 2:56:31
I may be slow but I'm persistant.
Goals: 5k under 30 min.; HM under 2 hr.; AG award in the USAF HM! and one full marathon.
It won't be easy but it will be worth it!
Hello, I have been lurking here reading posts.. I used to run all the time, did several 5ks, and five 1/2 marathons.. My dh runs too. I just got back into it this year, I am back up to 5-6 mile runs and finally getting back to a 10 minute mile on good days.. I want to do the Army 10 miler in October. I do not have a bib but my husbands work has a team and there are going to be a few bibs open and I will get one of them..
I am just wondering if anyone else will be running this?
Also what is the C25K I see posted?
One of the reasons I stopped running was because I was having terrible pain in my hip, my doctor told
me I had arthiritis, it got worse so I stopped. I was at the Marine Corps marathon expo as my dh was running it and a booth there was set up with this roller thingy,, he used it on my calves and I almost cried from the pain, he said if I used it till the pain went away I would be back to running, well I bought it and used it almost everynight,, and finally all the bumps in my calves went away and I am running again and so far no hip problems. I am hoping to get some more races in. Sorry to be so long winded but just thought I would let anyone know about that gadget.. (oh , I dont have arthritis, it was just very tight calves)
C25K = Couch to 5k
It's a beginners running program for people who have never run before, or haven't been active in a while. It starts with short running intervals. It's the program I used to start running last year. I have it on my signature to remind me when I started running. And my first 5k was my "graduation" from the C25K program.
Started C25K: 4/28/11
Proud to Run 5k: 6/25/11 ~42:36
Chicago Women's Half Marathon: 6/24/12 ~2:49:59
Chicago Fleet Feet Super Sprint Triathlon: 8/24/12 ~1:11:28
Hot Chocolate 15k Chicago: 11/04/12 ~2:10:48
Commitment Day Chicago: 1/1/13 ~not timed
Soldier Field 10 Mile: 5/25/13 ~2:17:06
Welcome Brenda! Keep us posted on your training plans and progress. Folks must be very busy or posting on another thread because traffic here has slowed for the moment but I've really enjoyed everyone's comments and received some excellent advice and support here while training for my HMs.
Going into fall HM training and am at least a week behind. Worried about my nagging knee and how much family demands will interfere with any commitment I make. Think I'm going to first try working with Scott's running group because it doesn't cost $$. He keeps encouraging me and I don't know why he'd want someone he sees at work to be at his runs but maybe there's a reason, like him being somewhere where he can be faster and better or being able to show off his new girlfriend(s). He can have either or both. It's not a problem as long as I can connect with folks and get some coaching and work the training into my schedule.
You all stay hydrated and happy. Cool running!
Mary Kay
Running: Started 5/6/2011; Graduated C25k - 7/21/11; Graduated B210k - 11/24/11;
PRs: 5k - 36:42; 8k - 1:10; 4.15 m - 53.41; 10k - 1:18; HM - 2:56:31
I may be slow but I'm persistant.
Goals: 5k under 30 min.; HM under 2 hr.; AG award in the USAF HM! and one full marathon.
It won't be easy but it will be worth it!
Hi everybody,
I finally find some time to reply to your messages. It is a busy summer....
Thanks, Jeanine, for your soap box talk :-))) and your input about weight. Congratulations on losing so much weight, too!!! Well, you are right, 3-4 pounds shouldn't make too much of a difference... to me it does though.... those pounds do show in my belly fat.... and honestly I just feel better around 142/143 lbs.... luckily I did lose some weight now on a road trip. I couldn't run but hiked a lot and due to the fact that food was not very good - my body just doesn't do well with restaurant food, fast food and all of that (luckily there was Subway most of the time, plus lots of fruits and healthy snacks, plus I had brought self-baked bread - that saved many breakfasts ;-) ) as I am used to a very healthy diet. Speaking of diets and food, I am having a very healthy diet overall and there is not much to change about it in the sense of leaving out unhealthy foods. But I will look up the book you recommended!
Regarding my workouts, I did have that powerful phase where I had that fast pace when running up to 4 miles. Then my hormonal phase hit me.... this is always bad as it totally affects my performance, I often feel without energy and/or weak during that time.And I am not speaking of a few days here, it often impacts me up to two weeks of the month! I often only can run shorter distances. I am trying to get this treated by my acupuncturist, hopefully it will work. Those past two weeks I didn't do too much running due to being busy, and being on the road trip. Yesterday I finally ran again - a nice 6+1 run at the beach for 4.7 miles, my longest run post-injury. Speaking of my hip injury, I finally got discharged by PT :-) My hip is healed well, the only issue I still have a bit is a tight IT band (totally can feel it in my left thigh), I am trying to roll it out with my foam roller and do all the exercises my PT had prescribed me. Otherwise I am happy and hoping to increase my mileage soon.
Mary Kay, thanks for the speed demon :-)))) Yes, at that time I was really fast.... lately rather slow (yesterday a pace of 11min per mile on 4.7 miles, but hey I did the 6+1, plus it was warm weather) than fast.... weird thing is that although for a while my runs on shorter distances (up to 4 miles) were stronger, better, and faster for a while I didn't feel strong at all. Sometimes my legs even would feel weak.... and I would feel anything but strong. Not sure if it is a physical thing or a mental block! So far I have been running in my neighborhood (for the shorter runs) and it gets really boring esp as I wasn't allowed to run hills yet, so I was stuck on pretty much the same route. Yesterday I finally went running at the beach, much better!
Penny, I will be careful not to overdo things.... I do not want to be injured again! Oh and Baby Kahuna - two weeks ago I went to my favorite town in the mountains and spent the weekend there. I went mountain biking, ti was an amazing day bike riding in some wonderful and picturesque canyon and the mountains. Awesome! The second day there I went on a spectacular hike high up in the mountains. A fantastic weekend! :-) I also went bike riding with Baby Kahuna on the beach board walk those past weeks, a totally different experience. I liked it! I was more focusing on going really fast and that was fun! :-)
Regarding the HM in November, I hope I will get there! Being at 4.7miles it still seems to far away! Can anyone recommend good training plans? When I first started training for the HM pre-injury I never used one and didn't feel like wanting to use one... now as I still don't feel like a successful runner I think it might make sense to motivate me more and to train the right way. I cannot use one with lots of cross training though.
I hope everybody is well and would love to hear from you guys! Seems that everybody is really busy this summer!
Happy runs to everybody!
XTERRA Crystal Cove Trail Run 6k - 52:33.5
Redondo Beach Superbowl Run 10k - 01:05:49
Big Sur Half Marathon on Monterey Bay 11/18/2012
Hi Britta,
I completely hear you on feeling strong at times and then weak when hormones hit. I too feel that way around my cycle. I read an article on Dara Torres recently. She commented on having to tell her trainer to ease up on her training during and around her period because her body doesn't recover as quickly. Interesting, especially for those of us around our 40s. I feel like this had something to do with me pushing too hard in training for my HM and not easing up during around those hormonal times. I just hurt my hip flexor and took off last week of running because of the pain. I beat myself up for it a little bit, but I am feeling a little better. I think I pushed too hard too fast (with distance and hills) and then couldn't recover quickly enough. Hoping to be back on track for my HM in October. But, I understand where you are coming from as I am around the same milage as you are now.
As for the training....I picked up a book Non Runners Marathon Trainer at Amazon. I love this book and training plan....very motivational for anyone at any age.
Good Luck training And have a great summer!
Happy Running!
Happy Running!
Mountain Runner
Run Through Redlands 5K, 28:15, 8th place age group 4/22/12
Run Through the Pines 10K, 58:16, 4th place age group 8/11/12
Long Beach International Half Marathon October 2012
Hi all. It has been awhile since my last post.
Mary Kay - have fun on your training for your fall races. Omg, 3 HMs in 3 months. Wish I had your discipline in training.
Britta - looks like you and baby kahuna are doing great. Fresh mountain air and beautiful scenery, you and baby kahuna can go on forever. check Hal Higdon and runner's world basic training plans online. They are free or you can order a more comprehensive program too.
Mtrunner - we are in the same boat, 2-3 days before my period starts, my legs feel heavier, gets fatigued more easily, and everything seems more difficult from breathing to even doing a slow jog. But soon thereafter even on my third day of my period, things start getting easier.
Andy - Thanks for the link. Right now, I am enjoying my Tri training particularly swimming. Doing 1.5 km right now though at a regular pool. Tried open water one weekend which was a nice change. No black line to follow, got disoriented a bit but got to practice on keeping calm in the deeper part.
As for race goals, I am scheduled to run a HM on sept 23, then a sprint Tri on oct 13 if I remain injury- free. I alternate weeks for running, then another week for Tri. Not sure if this plan is correct. Got to do brick training, cycling then run. My legs just felt weird for the first 5-7 minutes. It was like my legs were still doing the circular motion of cycling on the ground. Just felt different. There are some days that it is so hard to get up early in morning to squeeze an hour of workout.
Btw, got to watch running the sahara. It is a documentary of 3 men who run the sahara desert for 110 days. If you can get a copy of this film, try to see it. It is very inspiring.
Run safe, run strong, run fierce
Greetings All,
I started training about 3 weeks ago for my first 1/2 and I'm about 4 weeks out (Aug 11). I have always been an athlete, but the endurance/distance stuff is amazing. I have been able to reach my goals with a progressive training plan, Asics NEO-GEL33's and freshly uploaded iPod full of music. As I type this, I am getting read to log 6 miles with a long day of 11 miles on Saturday...wish me luck!
MountainRunner, thanks for your input... I always do slow down my training during those hormonal times... I just would not (or only rarely was) be able to run my regular long runs during that time. It is just that I have no energy, i have very heavy legs, I feel weak etc. during that time. This time around I went to acupuncture three times and it did the trick! Hardly any PMS, almost no cramping and nothing too bad overall... but still I felt weak. I only could run a 1.7 mile run and a 2 mile run during that time. But at least it was much better than usual!
Penny, thanks for the advice about the training plan. I printed out the Novice 1 plan and it seems to be the right one. It is weird I was so far ahead in my training in February and now although being back at running I still seem to struggle. Even the novice 1 plan seems to be a struggle!
MM2U, good luck for your training for the HM! How did your 11 mile run go?
Update: Good news overall is that I am pain free and have no more hip problems. :-) Also this week I officially started my HM training :-)))) And I also finally lost that weight that bothered me - for some reason I all of a sudden lost a lot of weight in one month - about 5-7 lbs... And I do have to say, it makes me feel better, it is such a difference to me!
Only thing that bothers me at the moment is that my running feels weak and not strong and that I seem to struggle with it a bit. I have to say though I couldn't run as regularly as I used to as I had my dad visiting and we were constantly busy (although I went walking and hiking a lot). Also I am suspecting that the weight loss might make me feel weaker? And I definitely have to pick up the exercises again that my PT had prescribed me.
Question about the training plan... can I replace some of the runs with bike riding? As long as I am still on summer break I would love to do more bike riding as I won't be able to do so after school starts again.
Happy running to everybody!
XTERRA Crystal Cove Trail Run 6k - 52:33.5
Redondo Beach Superbowl Run 10k - 01:05:49
Big Sur Half Marathon on Monterey Bay 11/18/2012
Mountain Runner, I forgot to ask.... HOw is your hip injury? Hopefully you are healed by now!
XTERRA Crystal Cove Trail Run 6k - 52:33.5
Redondo Beach Superbowl Run 10k - 01:05:49
Big Sur Half Marathon on Monterey Bay 11/18/2012
Britta, I'd actually advise you to take advantage of your swings in energy levels. It will be much better for you to have some time off from heavy exercise because most training plans will build you up but at the same time you're getting stronger you're also wearing yourself down. The nagging injuries we get are because of this and adding in some extra recovery time will go a long ways towards stopping these. Don't feel you have to keep doing more each week, it really isn't required.
The 10k run I last mentioned was a wild day out. I hadn't done much for about 5 weeks to get over my pair of HM's and I had a cold too which had slowed me down for 2 weeks. I figured I'd just do what felt 'not too strenuous' and enjoy the run. I was stunned when I reached the 3 mile mark in 25 minutes while feeling I was cruising. I thought my watch was wrong. Then the fun started because the course wasn't marked right and most of us ran way too far so it ended up being a 8 miler instead. I didn't mind but after 5 weeks of not working out I was faster than when I'd had to stop. The side effect was that my right ankle started aching again which has been a nagging injury since the half ironman last year. So now I'm letting it recover while doing low impact therapy before my olympic distance triathlon on Sunday. After that race I'm going to focus more on the bike which brings me to your question.
Cycling will help your running in several ways. It will strengthen several lower leg and foot muscles that will help prevent shin splints and planar fascitis(the tendon in the arch of the foot). It will also be good cardio work which is universal for all exercises. Feel free to add in some rides or replace some runs. If running is your main focus then a ride or 2 each week will certainly help and are ideal for your weeks when you don't or can't run much. I intend to let my cycling help rehab that ankle over the rest of the summer while enjoying it too.
MM2U, it sounds like you're all set so keep us up to date on your great results. I use Asics Kayano 17's for my long runs.
Penny, you'll do fine at your tri. You're right about the open water swimming being very different. The trick of navigating by popping your head up every few strokes is made easier if you're still close by the other racers. Try to look for tall landmarks too, they tend to be the best references.
Mary, you're going to have an awesome set of race results this year! 4 weeks between races is good but I wouldn't work too hard during that time either. The way you're going you'll sail through them and collect more hardware at the finish for your collection.
So, keep up the great work everyone and we can keep inspiring each other to more great personal achievements.
Andy, I definitely will listen to my body and adapt to it during my training while at the same time trying to follow the training plan. Yesterday I was supposed to run 4 miles, but I decided to go bike riding with a friend. This bike ride - mostly along the beach in the flat, but also partly riding through LA including hills - turned out a record ride..... 45 miles altogether! :-) Of course those 45 miles were spread out throughout the day, sometimes riding at a faster pace, sometimes at a normal pace - also with 2 stops for 'fueling'... but oh wow, 45 miles - I could not believe it! And I loved it! That was quite something. :-) Luckily I am not really sore today (how is THAT possible, LOL), last night at the end of the bike ride my legs were very much in pain (the area above my knee) for the last 2 remaining miles and I hardly could walk afterwards. Miraculously I am not sore at all today, I feel a bit my groins (after having been painfree for several weeks) but that's about it. Today is supposed to be a stretch/strengthen day, tomorrow a 3 mile run is waiting for me.
I have to admit I really love bike riding now!
I hope your ankle will be healing soon! A what a great 8 mile run! How did the triathlon go?
Happy running and bike rides :-)
XTERRA Crystal Cove Trail Run 6k - 52:33.5
Redondo Beach Superbowl Run 10k - 01:05:49
Big Sur Half Marathon on Monterey Bay 11/18/2012
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.


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News 12 First at Five / Monday, April 16, 2012
EVANS, Ga. -- Saturday night was a busy one for Columbia County deputies.
In a matter of hours, nearly 35 teenagers and young adults were cited for what the Sheriff's Office is calling an ongoing problem.
"Bottom line is ... there is no safe place, it's irresponsible, and it's a crime," explained Columbia County Sheriff's Cpt. Steve Morris.
The Sheriff's Office is taking a strong stance against underage drinking in Columbia County.
"We're always fearful that once they consume alcohol, they're going to leave, some are going to drive away, they're going to hurt themselves or hurt other people," Morris said.
On the 4000 block of Sussex Drive, 11 minors, some of them Greenbrier students, were ticketed for throwing a party while the adults were away.
Then on the 3000 block of Greenway Drive, 23 teenagers were cited for underage drinking. Most of them were Lakeside High School seniors celebrating prom night.
"Of course summer is right around the corner and we encounter these parties quite often during the summer as well, but certainly this time of year with prom season," Morris said.
Inside the home, deputies found party rules posted by the homeowner saying: "No alcohol downstairs, no loud music/noise outside and have fun."
Rachael Arrington, a mother of one of the teens, was arrested.
"The homeowner, the adult, was charged with contributing," Morris said. "When you allow this to happen, it sends a mixed message and a dangerous message to these young people -- that they can disobey this law, but they have to obey others."
Investigators say some parents believe in giving teenagers a safe place to drink, but they warn adults that can be far from a reality.
"Fortunately, no one was hurt, no one was injured, no one died. We're thankful for that, but the bottom line is there is no safe place for underage drinking," he said.
Lakeside High School says there were not any incidents at the prom and that all illegal activity happened off school grounds. Each group of teenagers will appear before a magistrate judge.
Investigators say the punishment is typically a fine and community service.

subset: commoncrawl


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WASHINGTON -- Relieved your kids aren't posting embarrassing messages and goofy self-portraits on Facebook? They're probably doing it on Instagram and Snapchat instead.
The number of popular social media sites available on kids' mobile devices has exploded in recent years. The smartest apps now enable kids to chat informally with select groups of friends without bumping up against texting limits and without being monitored by parents, coaches and college admissions officers, who are frequent Facebook posters themselves.
Many of the new mobile apps don't require a cellphone or a credit card. They're free and can be used on popular portable devices such as the iPod Touch and Kindle Fire, as long as there's a wireless Internet connection.
According to the Pew Research Center's Internet and American Life Project, more than three-fourths of teenagers have a cellphone and use online social networking sites. But educators and kids say there is plenty of anecdotal evidence to suggest that Facebook for teenagers has become a bit like a prom -- a necessary rite of passage with adult onlookers -- while apps such as Snapchat and Kik Messenger are the much cooler after-party.
Educators say they have seen everything from kids using their mobile devices to circulate online videos of school drug searches to male students sharing nude pictures of their girlfriends. Most parents, they say, have no idea.
"What sex education used to be -- it's now the 'technology talk' we have to have with our kids," said Rebecca Levey, a mother of 10-year-old twins who runs a tween video review site called KidzVuz.com and blogs about technology and educations issues.
Eileen Patterson, a stay-at-home mom of eight kids in Burke, Va., said she used to consider herself tech savvy and is frequently on Facebook, but was shocked to learn her kids could message their friends with just an iPod Touch. She counts nine wireless devices in her home and has taken to shutting off her home's Wi-Fi after 9 p.m., but Patterson calls her attempt to keep tabs on her kids' online activity "a war I'm slowly losing every day."
Among the most popular mobile apps among kids is Instagram, free software that digitally enhances photos and posts them to your account online. The photos can be shared on other social media sites such as Facebook, which bought Instagram last year.
Snapchat, among the top 10 free iPhone apps available, has been coined by the media as the "sexting" app, It lets you send a text, photo or video that self-destructs within 10 seconds of being opened.
Kik Messenger also allows unlimited texting for free and offers anonymity to its users. Able to run on an iPod Touch or Kindle Fire, Kik allows vague user names that won't reveal a person's real name or phone number.


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My heart was racing, palms sweating & my mouth felt like it was stuffed full of rags. With steely determination, I fixed my eyes on the goal... the mailbox at the end of the long stretch of road. I had to get there, I had to DO IT! Yup, I had to walk briskly to the box, then launch myself into a 60 second, slow jog before my first walk interval of 90 seconds. Eight times... it couldn't be that bad... could it? And at the end of it it actually wasn't too bad at all. In fact as I thought about on my walk back home, it was pretty pathetic. I had no business being proud of being able to run 8 slow little intervals of 60 seconds.
I wasn't really sure why I'd decided to run my way to some level of fitness. I'd run before in my life. It had never been fun, enjoyable, satisfying. To be blunt - it sucked. Running in basic training under the eagle eyes of military PT instructors who looked as though they ironed their quads & starched their gluts; who barked out the old: "No pain no gain!" and "Pain is weakness leaving the body!" I remember thinking I must be a whole lot weaker than I could have ever imagined. Somehow I survived but vowed never to run again unless it was to sprint for a bus.
So what was I doing out there starting not just a one time attempt, but a running program? What could this possibly do for an almost 50 year old, depressed, underweight smoker with a lousy attitude to life? Why running, why something I'd formerly hated? A big part of the reason was coming across the C25K program & don't remember how or when & reading the active.com forums. Runners there, even those who'd barely started made it sound attainable. They even managed to make it sound FUN. That didn't make sense. Some of them admitted to carrying 100+ extra pounds or close to it & running was... FUN??? I remember dry heaves, gagging, power puking. That's FUN? What was I missing?
I launched into a reading program of sorts, scanning for & reading anything I could find about beginner running. And I discovered running had changed. No pain, no gain was gone. Going as hard as you can as often as you can didn't exist. Everything I read spoke of starting slowly, walking if you have to, then adding small bits of running here & there. Hey, I can do that! Over time, add a bit of running, a bit less walking - just go really slowly & don't kill yourself. I'm all for that! I carefully read the C25K program. I didn't look too long at anything past week 2 - too scary. But surely I could handle the first few weeks? I didn't have much to lose; a bit of embarassment maybe, a few sore muscles.
My doctor told me it was a good idea to start exercising BEFORE quitting smoking; it would give me something new & healthy to focus on. It would help my depression. It would possibly help me gain weight as it might ignite an appetite in me. It couldn't hurt. I passed a check up, started on a mild antidepressant, got a lab req. for bloodwork & a date for a follow up appointment. Now...
I was on my own.
And nervous. I wanted instant results. I started picturing myself triumphantly crossing a finish line, impressing s[ectators with my awesome time for my age category. Panting with exertion, I saw myself being interviewed by the local media. All before I'd trotted a single step.
I had to figure out what I wanted from running - millions of $$$ was clearly out of the picture & it would't regress me to age 25, nor would it make me gorgeous. So what DID I want? I wasn't & still am not entirely sure but I had & have some ideas.
It's extra motivation to quit smoking. I want to, I REALLY want to be first be able to run 30 minutes straight, then 5k, then... who knows? I want to put on 15 pounds. Depression sucks; if running can help, I'm willing to try. I want more energy; heck, I want it all. I think. We'll see. Most importantly, I really, really want to STICK with something.
I have problems with that. I'm great at starting things but rarely last more than a week. I'm too impatient & often to my shame, too lazy to put in the effort needed. I had behind excuses - not enough time, too hot, too cold, too this, too that. The truth is, I expect too much too quickly & when I 'fail' to live up to my own absurd expectations, I quit in disgust.
So this time, I've dialed back the expectations. Oh, they're still lurking in my brain but I can generally beat them back by swatting at them with old running shoes. That's easier when I'm out running & doing a lot of gasping. The newbie that staggers, eyes rolling & chest heaving, up a tiny little incline, is hardly likely to breeze effortlessly through a 10k by next spring.
The biggest lesson I have to learn right now is to keep things small & simple. Big goals are more easily attained in small steps... or so I'm told. So... get off the cigarettes, stick to the program. Don't quit. Don't overthink it. Just do it & trust that at some point, I won't feel like a bumbling idiot slogging through some self made hell.


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STOCKTON - Two armed men robbed a business in east Stockton and fled with an undisclosed amount of cash Monday night, authorities said.
A 31-year-old man told police the robbers demanded money after entering the business near Highway 99 and the 99 Frontage Road south of Hammer Lane about 8:50 p.m. The victim complied, and the robbers fled north on Highway 99 in a small, older, lowered red Honda.
One of the robbers was described as an Asian man 20 to 25 years old standing 5 feet 6 inches tall and weighing 120 pounds. The other was described as a white man 19 to 23 years old standing 5 feet 11 inches tall with a thin build.
Location, ST | website.com


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Calendar of Events
Sep 11
NSW: Survey Completion
11:30 am – 12:30 pm / Center for Math & Computing (CMC) 109
If you have not yet completed the online survey - The Freshmen Survey - this is your last opportunity to do so. Staff members will be available to help get you started. At Carleton, we try to improve the ways we serve students, so we would like everyone's participation.
Sponsored by New Students 2015. Contact: Sarah Wojnicki, x4462
Students, Faculty, Staff, Alumni, Families, Prospective Students, New Students, Faculty Emeriti


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Monday, 08/08/2011
Hollywood Bowl, Hollywood, CA
Set 1: DwDDown with Disease > Cavern > Possum, Cities, PeachesPeaches en Regalia, KDFKill Devil Falls, Lawn Boy, Tube > BOTTBack on the Train, Wilson > Axilla > SOAMeltSplit Open and Melt, BDTNLBackwards Down the Number Line
Set 2: Carini > C&PCrosseyed and Painless > Twist > Piper > Mike'sMike's Song > Joy > WeekapaugWeekapaug Groove, 50 Ways to Leave Your Lover[1] -> HYHUHold Your Head Up > WeekapaugWeekapaug Groove, Character Zero, QuinnQuinn the Eskimo
Encore: STFTFPStealing Time From the Faulty Plan > Julius
[1] Phish debut; Fish on drumkit in front of the band.
Average Song Gap: 4.08
Performers: Trey Anastasio, Page McConnell, Jon Fishman, Mike Gordon
Notes: 50 Ways to Leave Your Lover was a Phish debut and featured Fish on a drumkit in front of the band.
Official Photos
LivePhish Download
"Joy" Official Video
"Back On the Train" Official Video
Phish.net Recap
Song Distribution:
4 Joy
3 Farmhouse
2 Stash
2 Hoist
2 Lawn Boy
2 The Man Who Stepped into Yesterday
1 Billy Breathes
1 A Picture of Nectar
Songs by Debut Year:
This show was part of the "2011 Late Summer Tour."
Was the show seamless and perfect no but they played a lot of great tunes with precision and energy.
Personal highlights: DWD opener rearin and a kickin out of the gate.
Possum (not a repeat if you werent at the Gorge), Cities, Peaches..hell yea! Nice trifecta .
Tube short and sweet GBOTT was fun and stretched out just enough.
Wilson>Axilla also solid and remember...it's not a repeat if you werent at the Gorge.
Second set: I wormed my way down to a friends Garden box and was in tight.
Carini: was dark and mean,
Crosseyed: 2nd Talking heads tune of the night and this song never disappoints, very tight flowing and jammed out. Great one two punch to open set II
Mikes>Joy >Weekapaug, 50 Ways>HYHU>Weekapaug: awesome sequence.
Mikes was filthy, dark and mean just they way I like it.
Joy : better than Simple in this spot and I just want you to be happy is hard to argue with.
Weekapaug: always bassy fun. Page crushed the Moog for a nice stretch and it sounded very crunchy yet clean and really did it for me. Then Trey put down his guitar mid song and took Johns spot to continue a seamless three way Weekapaug jam. While they set up Fishmans jr drum kit front and center for 50 Ways . I was impressed. I was in close and watched it all go down; very cool to see and hear Trey move to the full kit and watch them play musical chairs switching things up.
50 Ways>HYHU>Weekapaug: I was glad Fishman did Paul Simon right with a faithful cover of a very classic song then hammed it up with a few laps around the stage .worth a listen.
Zero f^&*ing rocks every time I find it hard not to like this song.
Quinn, Plan and Julius were all fun and well played but not earth shattering for me.
I love this band and where they take me.
Side note to all the people posting negative reviews and spewing hate across the internet about a band you love or once loved stop it. Dont live in the past or the negative. Find something you like in the music and the people you are sharing it with, especially if you were not even at the show!!! So much of a Phish show is about your mindset and the people you surround yourself with. Get busy living and stop dwelling on the negative or just stop listening if its not working for you anymore.
The show itself is good. not great or terrible, just good. This show is considered rather unremarkable, especially since it took place on such a fantastic run. There's merit there, but I would like to say that this Peaches is nailed, Tube is an "above average" jamless version, and the opening quadfecta of the second set is worth a listen. Piper especially. It's a very strange jam and hard to navigate. Lots of ideas crashing around. Cool take.
50 Ways was actually a cool cover. Fishman forgot the words to a verse, but all in all it was nice.
This is a show that doesn't require an urgent listen, but was probably important to the band on a variety of levels. Glad to have been there.
Just plain old solid... Light show is worth a DVD...
The versions in the first set were extremely well played with enthusiasm.
We all have our own way of enjoying a show. I like to move around. Staying in one place for too long is boring for me. I like to enjoy the scene and the music from different vantage points.
Security made this difficult.
There were strong points in set 2.....
As a matter of fact the Carini>C&P>Twist>Piper>Mike's was VERY intense.
Strong ending with Character Zero>Quinn.
I will never get tired of Julius.
Cool venue otherwise....it was nice to get a wide selection of beers they had at the 'convenience store' inside the show.
Overall a beautiful southern California night.


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HOME MLB Baltimore Orioles Gear Baltimore Orioles Ladies Baltimore Orioles Ladies Kitchen & Bar (5 items) Product ID: 1646657
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Spice up your food in Orioles spirit by using these team-spirited salt and pepper shakers. Each shaker features cool team graphics with "Baltimore Orioles" in bold lettering. They also have a color-coordinated top so the salt shaker and pepper shaker are easily recognizable. These refillable shakers will be the perfect addition to your Orioles-themed tailgate or barbeque.
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Customized items can be personalized with options such as your name, your favorite number, and/or designs. Some options may be limited by league rules.


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Professional Sports
Latest Post:
Started By:
Latest Topics
837 days ago.
by Toehead
Bring back the good ol days!
Posts: 3 - You now how you stop professional teams from striking? Cut their salaries in half and make it part of their contracts that if they strike, "Their out of a job"!
Saints to repeat as Super Bowl Champs! 2 DAT!
Posts: 1 - I believe the saints will repeat as the super bowl champs for the following reasons: - upgrade of receivers, all are now healthy and have two more newbies that are very good.
Great comments from Media day
Posts: 1 - James Harrison, fined repeatedly for hard hits this season, had a message for NFL Commissioner Roger Goodell: "I don't want to hurt nobody.
Opening Day of Baseball
Posts: 1 - There is nothing like baseball. I guess, we, the fans of baseball, can count our blessings that our season will not be ruined by a strike or lock out. Rejoice all ye fans of 9 innings and homeruns.
1718 days ago.
by Birmingham
Randy Moss Is Traded to Vikings
Posts: 0 - I'm not a NE Patriots fan anymore.


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Wrong Lesson
Use common sense in truancy cases
May 10, 2013
We do badly enough in educating our children in reading, mathematics and other academic subjects. But when it comes to teaching them common sense, we get an F....
Like most Minnions Geezer, she was petrified by the threats of the prosecutor and the judge of wht all would occur if she didn't now down to their authority. Had she thumbed her nose and demanded her day in court, I doubt Kanawha County could have found 12 people to agree with the county over her.
0 Agrees | 0 Disagrees | Report Abuse »
Why did the mother enter a guilty plea if she was innocent of the charges?
2 Agrees | 0 Disagrees | Report Abuse »
Fear has replaced common sense by our children, teachers and school support personnel. No doubt more common sense is needed, but when a pattern of extreme violence and death has taken place in our classrooms on a regular basis I understand their fear.
4 Agrees | 3 Disagrees | Report Abuse »
Common sense is so rare it should be considered a superpower.
3 Agrees | 1 Disagrees | Report Abuse »
Obviously it doesn't take any writing skill to be published in this paper. The opening paragraph implies that the article will be about children lacking common sense. The article is about a JUDGE having no common sense. The author of this piece should probably find a trusted, educated friend to proofread his work.
2 Agrees | 7 Disagrees | Report Abuse »
Common sense in state government. I just spit coffee all over my computer screen.
3 Agrees | 1 Disagrees | Report Abuse »
Showing 6 of 6 comments


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iMovie â08 makes viewing and working with video as intuitive as enjoying your photos. A built-in library automatically organizes your video, so all the clips youâve captured and movies youâve created are just a click away. With its revolutionary interface, iMovie makes it quick and easy to browse your library and create new movies. And iMovie is built for sharing. In just a few steps, you can add movies to your website, publish them on YouTube, and create versions for iPod, iPhone, and Apple TV.
Required OS: not specified
Tags: imovie , mac , apple , 08 , video , youtube
5 Opinions
I'm so unhappy with Apple and iMovie 08. It has no relationship to iMovie HD in workflow or UI. I really liked iMovie HD, and have had many issues trying to open older iMovie projects in this latest version. It's the exact opposite of easy to use that prior versions used to be. It feels like an expensive slap in the face aimed at getting one to migrate to their pro app(s). I hope that Apple fixes this app in another release, or they will have effectively killed off what was once a very useful tool. It's only improvements are things like the easy export to YouTube - but if you can't figure out how to edit a simple movie, then what's the use? :'(
wicked program. I mainly use this to create remouthed parodies. I convert a DVD like Harry Potter in HandBreak, import it into iMove '08 to cut the scenes I want and insert transition, and then import it into GarageBand to put effects and voice in. Perfect for what I need. Completely different to iMovie HD ('05.) Takes some getting used to. However, is it just me, or can't you record audio like you used to be able to do?
No, no... I had submitted 7.0 on the 19th (or around then), but it didn't give me an option to revise the release date. Just stuck 8/19 in there.
I found out later that you could edit the date after the fact, so it's fixed now (if you were to look at the previous versions).
They just released the 7.0.1 update yesterday, the 22nd.
release date was 2007-08-07


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Get an alert when new Suggs dates are announced
Suggs made his name as the frontman with '80s chart-toppers Madness and has taken that wacky zaniness with him through a career as an actor (a lead
character who exploded in the first ten minutes!) and TV compere (small-screen karaoke anyone?).
'Suggs is an effortlessly engaging raconteur' (Simon Price, Sunday Independent)
'... the charisma of an accomplished actor... the timing of a veteran standup' (Mark Lawson, The Guardian)
'Very funny, and delivered with a sense of timing and phrasing that many common-or-garden comics could learn much from' (Dominic Cavendish, The Daily Telegraph).
See more info at suggsmcpherson.co.uk
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I turned up to the venue not really knowing what to expect of the main attraction about to come on stage. I was nervous for him and despite the years of treading the boards as the frontman of Madness and the fantastic welcome from a full Dartford Theatre, so was… (cont'd) Martin from West Ham
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Apple utility to keep your contacts an calendars in sync between your mac and cellphone/pda
Required OS: not specified
Tags: apple , utility , organization , sync
7 Opinions
Very easy syncing. I'd love to be able to set schedules for syncing, and to be able to turn Bluetooth on automatically when syncing.
I'm having my hopes up for Leopard on those.
it doesn't seem to work with SonEricsson K800i
Almost beautiful in its simplicity. Could do with a few minor tweaks, but hey, here's to Leopard
Finally, the latest version that came with 10.4.7 supports my RAZR V3x. YAY!
Palm TX + iSync. Awesome.
Works fine to sync my iCal & AddressBook & Palm & Phone SonyEricsson (K680i).
Syncing was never easier!


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Alton resident stepping up to the challenge of Spartan Death Race
The race is a unique event in that going into it, the contestants know nothing about what is going to be thrown at them. They pay a registration fee without having the slightest idea of what they're signing up for.
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Guillermo Del Toro on 'Pacific Rim 2,' 'At the Mountains of Madness' and More
Guillermo Del Toro is a busy man.
His new vampire horror series, "The Strain," will soon premiere on FX, he's currently in postproduction on the upcoming Gothic horror film "Crimson Peak," and he starts designing the recently announced "Pacific Rim" sequel in mere weeks.
But that's not all. The prolific director, producer and writer talked to Speakeasy in a wide-ranging, exclusive telephone interview, touching on what to expect from his plans for the "Pacific Rim" universe, how he thinks "Pacific Rim" compares to that other giant monster movie produced by Legendary Pictures, and whether he hopes that his dream project, a long-gestating adaptation of H.P. Lovecraft's "At the Mountains of Madness," will make it to the big screen.
Here's part one of our interview. Check in soon for part two, which covers "The Strain."
You're in a bit of a horror mode right now, between "The Strain" being set to debut and "Crimson Peak" in postproduction. What can audiences expect from the latter?
It's the first time I've tackled an adult story in English. When I had that terrible experience with "Mimic" in 1997, I decided to go for more action-oriented, comic book-oriented things to be done in English, and to do my more personal, my more adult-themed things in Spanish. Up until "Crimson Peak," it's been that way. With "Crimson Peak," it's the first time I'm able to articulate some adult concerns with a very elegant and sedate and visually rich world because I found great support with Legendary Pictures. Legendary basically has become a home for me, and I made it abundantly clear that "Crimson Peak" wouldn't be something with cats jumping out at you. It was creepy, and it was eerie, but it was going to play by more idiosyncratic rules than the normal horror movie. And they were completely supportive of it.
With this support from Legendary, do you have any hope that your adaptation of H.P. Lovecraft's "At the Mountains of Madness" will be made?
That's exactly what I discussed with them. I said to them, that's the movie that I would really love to do one day, and it's still expensive, it's still … I think that now, with the way I've seen PG-13 become more and more flexible, I think I could do it PG-13 now, so I'm going to explore it with [Legendary], to be as horrifying as I can, but to not be quite as graphic. There's basically one or two scenes in the book that people don't remember that are pretty graphic. Namely, for example, the human autopsy that the aliens do, which is a very shocking moment. But I think I can find ways of doing it. We'll see. It's certainly a possibility in the future. Legendary was very close to doing it at one point, so I know they love the screenplay. So, we'll see. Hopefully it'll happen. It's certainly one of the movies I would love to do.
If it doesn't work out, what are the chances we see (Lovecraft's) Cthulhu appear as a kaiju in a "Pacific Rim" movie?
(laughs) Not really. I think there's a really strong possibility we can do it ("At the Mountains of Madness") at Legendary because now they are at Universal, and Universal, you may remember, almost greenlit the movie. The fact that we now have two studios together that love the material, and if they support each other, they are risking a lot less. It would be great to do it, but I've understood that you don't plan your career, it just happens.
Without spoiling anything, what can fans expect from "Pacific Rim 2″?
We are three years away, so to spoil anything would be fantastically silly of me. What I can tell you: [screenwriter Zak Penn] and I really went in, we started with [screenwriter Travis Beacham] about a year and a half ago, kicking ideas back and forth. And, admittedly, I said to Zak, let's keep kicking ideas till we find one that really, really turns the first movie on its ear, so to speak. (…) It was hard to create a world that did not come from a comic book, that had its own mythology, so we had to sacrifice many aspects to be able to cram everything in the first movie. Namely, for example "the Drift" (editor's note: the neural link between pilots of the giant robots, or jaegers), which was an interesting concept. [Then there was] this portal that ripped a hole into the fabric of our universe, what were the tools they were using? And we came up with a really, really interesting idea. I don't want to spoil it, but I think at the end of the second movie, people will find out that the two movies stand on their own. They're very different from each other, although hopefully bringing the same joyful giant spectacle. But the tenor of the two movies will be quite different.
What can you tell me about the animated "Pacific Rim" series? Do you know which network will carry it?
We are talking about all the possibilities in terms of networks. We're formulating ideas that are, again, interesting and not the usual route, but the series tackles the stories that happened to pilots working in the Shatterdome (editor's note: a building where jaegers are built and maintained and pilots train), but also cadets learning how to become pilots. All of this happens prior to the first movie, and it gives you a little more depth into the background of certain characters that will appear in the second movie. So it's really expanding the material. I was incredibly happy with the comic book series that came about from a graphic novel called "Tales From Year Zero," and we are continuing the tales for the next three years. So by the time the second movie comes out, you will have probably one year of the animation airing, and you will have three years of the comic book series ongoing, so we are trying for all these things to be canon, to be in the same universe, to not wing anything, so that if anyone … a lot of kids, for example, have discovered "Pacific Rim" through the toys. They come in through the toys, and then they watch the movie, and then they learn this, they learn that through the movie or the comic book series, so we're trying to make it canon so we can expand the universe. And by the time we come into the second movie, you have a good feel for the world, and we can dedicate ourselves to character and ideas and spectacle.
What did you feel about Gareth Edwards' "Godzilla"? Do you feel like you have to top it?
Well, it's a very different tone. What is great about Gareth is that he went for a really, an almost-Spielberg shock-and-awe tone that is very different from "Pacific Rim." The thing is, when you deal with a world that has a single anomaly, meaning you have basically one monster or two battling each other, then you can take a darker tone and be metaphorical. Or when you have a single robot — namely, for example, Brad Bird's "The Iron Giant" — you can, once again, be more reflective and build deeper into a theme than when you have to … this is a world where giant robots are possible, giant monsters are possible. So the tone has to be … I decided that it had to be more like an adventure movie. I used two analogies that were pretty invisible in the first movie: one was a sports movie, and the other was a western. I tried to bring characterization on the move. My main two characters, both [Charlie Hunnam] and [Rinko Kikuchi], play characters that have less lines than any other characters in the movie almost. They talk very little. You know them by the way they behave, the way they do and do not. In "Godzilla," what was great is that you had this Spielbergian sense of scope and adventure, and a much darker tone. So, they don't intersect tonally at all.
Do you plan on expanding the cast and adding new characters in "Pacific Rim 2″?
I'm hoping to bring the same idea I had in the first movie, that was to make it multicultural and humanistic as much as possible, to make characters from many nationalities or gender, to make them equal in the scope of the adventure, in the day-to-day of the adventure. So, we're bringing a few characters that are new and hopefully doing good work managing those that survived the first movie. (laughs)
When do you expect production to start on "Pacific Rim 2″?
I start designing in six weeks. It takes me nine months to design a movie like that. People see the movie, and they have to see that we designed everything in the movie, from ID cards or patches, pamphlets, posters, signs, sets. I start with a core team for about six months designing the jaegers and the kaiju, you know, so we know how many kaiju, how many jaegers. We are creating some new jaegers and a lot of new kaiju. We start [designing the production] in August.
Follow @Michael_Calia on Twitter, or write to him at firstname.lastname@example.com


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3 ways your MySQL migration project can shake you up
Once a development or operations team gets over the hurdle of open-source, and start to feel comfortable with the way software works outside of the enterprise world, they will likely start to settle in and feel comfortable. Best not to get too cushy though for there are more surprises hiding around the corner. Here are a few of the biggest ones.
1. Replication Is Not Perfect
Yes, you've installed MySQL, setup a slave, and got it replicating properly. You check the slave and it's 0 seconds behind the master. What's more you monitor the error …[Read more...]


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Your welcome!!!
I found that ALL womens tri apparel runs small.. If you have a bike store or running store in your area check them out so you can just try on things. They will also give good advice on the bike also. I have a large tummy so the one piece outfit look pretty funny on me and I found that I usually wait to long to get to a bathroom or portapotty and so two piece work better.
I got a book on bike maintance (an ebook) so I can learn to do my own stuff. another thing did was have some cheap aero bars put on my bike.. I love them.. for straight stretches it is wonderful to be able to rest in a different position and I have arthritis in my hands so they help to relieve the pressure.. My bike is a road bike though.. someday go to a bike store and ask to be fitted so you know what size bike is good for you. that way when you watch for bike sales or ebay you will know what size to get.. some ebay sellers will do free shipping... good way to get a road bike for lesss money than your local bike store..
This is a good time to look for things as the season is going to start winding down through the winter and sellers are going to be looking to clear out inventory... Even brand name places will drastically lower prices.
Another thing I thought of is some brands of clothes are not comfortable at all. Zoot is a wonderful brand and so is Danskin
Even though I am now divorced I learned alot from my ex.. He has about 3 or 4 tri bikes,, He buys parts on ebay and can build tri and road bikes for around 200... I did appreciate all the knowledge I gained.. When i met him I was training for the Danskin and he helped alot with the little things..
When you go to set up your bike and area in the transition area, take a two towels. lay one out and put your belongings on it in the order you will use them.. the extra towel is to dry your feet if you want.. but put bike shoes, socks, gloves, glasses, helmet in order and then in back of that put running shoes and a cap.. Have water bottles loaded and ready.. A small bag on the bike can hold a food bar, chapstick.. and slather good with strong waterproof sunscreen.. that extra towel can go on the run with you to wipe sweat or if it is a long tri,, you may be glad you have it incase of "being ill"...
I can't wait for next summer now... just talking about gets me excited and am with the training and diet,, I want to look GOOD for when I run into my ex and his very young girlfriend.. LOL
oh and the reason for the bike shoes and pedals. with regular pedals you can only push in one direction,, with the others you push down and pull up on the pedal, work different muscles and you get more speed and power... ask at spinning class what type they have pedals for so you get the matching clips in your bike shoes. I just have the basic ones that dont move except for when you unhook. There are more expensive ones that you can move your heel to the inside or outside while your pedaling but those are usually not what is available at spin class.
they make dvd's for spinning at home if you have a trainer and they work your butt off... Check your library and they may have some to try out.. spinervals is the first brand coming to mind but there are others. gives you something to look at while sitting there spinning and going nowhere.. LOL
Congratulations 'NEMomof2' on your first tri (try)! I realize that you've already received much input from the others, so I'll try not to repeat. However, you're in luck, the bike is 'my thing' (the swim is my struggle). Underestimating the bike is really no surprise for anyone who has not done at least a little cycling. I've seen seasoned athletes (e.g. football, baseball, etc.) give cycling a try, only to find that their 'bike muscles' are not quite like their others. Every event in triathlons requires different muscle groups, and even the overlapping ones don't coincide too much. Therefore, expect that you will have some residual soreness in areas you haven't "built up", yet. THIS WILL SUBSIDE, though. Notice how I say "yet", as this ought to be the mentality that you approach tri's with. My constant mantra: "I'm not as good as I need to be in the swim...YET!"
This brings me to my second point - the bike was LAST? Usually, even in a 'reverse' sprint, it's in the middle. Anyway, roll with it, embrace the diversity in formats, as it can only HELP you in multi-sports. Kudos on the medal from your kids (I know this can often be the most important one). Remember though, there are EXCELLENT programs for youth tri's, and they are "medal heavy". It's fun, it's healthy, and it can be a positive way for kids to get into sports/competition without needing to make the "varsity squad", like other sports. About the "pro's", you'll find that they are quite congenial. They often lack the 'holier-than-thou' attitudes because they aren't Michael Jordan, or getting paid millions a year. Besides, having 100's or even 1000's of solid professionals is great and all, but having millions of Americans being a 'participator' instead of being a 'spectator', is priceless (for the health of our country).
The numbers on the body? Awesome proof of your accomplishment, isn't it? Since they usually put the age on your calf, it's ULTRA-gratifying to have 19-year olds, half of your age, cop a gander at the age of the guy who just blew by them (for me, usually on the bike). Also, the new bike issue - I realize new bikes can be a bit daunting (price wise), but I encourage you to 'keep the feelers out' for them. Often, you can find someone who is getting rid of a decent starting ride, as they are at the level where THEY are moving up in tri's, and looking to make a new purchase. Besides, they can usually relate to people just starting out, so they'll be pretty lenient on pricing (just remember, they are trying to purchase the 'next level', so they need some money, too).
I can definitely assure you that 'the efficient application of power' to your pedals is most certainly improved, as you are directly applying the power from your legs, with almost no loss to friction, therefore NO wasted energy! Every time your leg pushes down, and your foot slips, even a little, that's wasted energy. Additionally, your muscle groups must react to these minor 'slips', thereby taxing them even more (calves,etc.). In other words, your feet must "fight" to stay on the pedals (more wasted energy).
Bike shorts can make consistent riding much more comfortable. There are good cycling shorts available, especially for women. I'm not quite sure if you were trying to say that guys can't/don't experience pain 'in that area', but I can assure you that WE DO! However,(and this is the key) once you're buns begin to develop a tolerance, this pain will subside. If I go more than a few weeks without riding my bike, I will sometimes get brief soreness. Furthermore, if it really bothers you, there are many products on the market to deal with and minimize "the friction". One I've found is from a pro mountain biker I know named Pua - it is called Okole, Hawaiian herbs, etc. (all I know is that everyone on our tri team swears by it). She does endurance events, so I know she has the expertise on such products.
Finally, spinning is fine for base conditioning help, but remember that a host of other muscles are used to balance and handle the bike, so using it for a majority of your training may not be ideal. Besides, a big part of what I've learned to enjoy about my rides is the wind in my hair, the sights, the sounds, the fresh air...going somewhere! But, if that works for you, keep it up. Remember, 'constant improvement', 25lbs. to 20, 20 to 15, and so on. before long, you'll be setting entirely new goals (times), especially, once you start to improve in the areas you originally struggled in. Good luck on future tri's.
I did my last sprint tri on 9/11 and now this Saturday, two weeks later, I have my first HM. I've been focusing on running since the tri and have only done one spin cycle class on Friday. In my "tapering" I did a 10 mi run one week ago & a 10K run Monday, with 2 shorter runs on Tues & Weds. No more runs until race day. I haven't swam since the tri, so I did a 1800 m workout after my run today. Now my shoulders are sore - Ooops! I was going to do some light cross training tomorrow, but now I just think I'll let my body rest. But so hard to not do something.
Jo Ann C
Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09
6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#
9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#
2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR
4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;
6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);
8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)
9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);
10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
11/12/11 Huntsville HM - Target 2:50
Happy Weds.
Packratt: Congrats on your race and thanks for sharing your photos. You did great!!!! Keep up the Great work.
JoAnn: How did you HM go on Saturday? I am sure you did great! I have my 1st HM on 11/7/10 in Sunny AZ!
Here in AZ the season doesn't seem to stop...Great weather here for Tri's.
Congrats to all that completed their tri's, you all did great and good luck to everyone that still has some left to do. My next Tri is in Mission Bay, CA 10/17/10 in open water but I know there are no sharks in the Bay (one of my fears with open water) so I should do fine...lol...My only fear is if I am going to need a wetsuit and if the water is too cold, not being able to find one in my size since I am overweight but I will take it as it comes....
Believe in Yourself and Anything is Possible - My Personal MANTRA
7/11/2010 - 1st Triathlon - Chino Valley, AZ - Placed 1st in My Division
9/26/2010 - 5k for City of Hope - Phoenix AZ
10/3/2010 - ZUMBAthon - Phoenix AZ
10/10/2010 - 5k for Susan Koman - Phoenix AZ
10/17/2010 - Sprint Tri in San Diego CA
11/7/2010 - 1/2 Marathon - Women's Running Magazine - Scottsdale/Tempe AZ
11/14/2010 - 5k Irongirl - Tempe AZ
11/25/2010 - Sprint Tri - Phoenix, AZ
The HM was in Nashville, and much hillier than I had trained for - though commentary by others said that since it was Nashville, everyone should have KNOWN it would have been hilly. Course elevation map was deceptive because it implied most of the last half was downhill/slope, but there were 2 major hills in the last 2 miles that challenged a lot of people (like me) on their last leg.
I actually did okay and ran my 15mm pace throughout the first 10 miles, in spite of the hills. But I think I developed either a dehydration or electrolyte issue because I started getting calf cramps at mile 10 & then throughout the last three miles most of the time that I tried to jog. So after a 2:30 time for 10 miles, it took 57 mins for the next 5K. Oh well-lesson learned. Advice: drink your water/electrolytes early and throughout your race to avoid my problem.
I've got 2 breast cancer 5K's coming up, then a flatter HM in mid-November. I am continuing to cross-train with bike, swim & strength training 1-2 times ea per week, but the most important things I can do this fall/winter to improve my tri times for next year is to keep losing weight and to increase my pace for running at all distances. I don't plan to travel more than 100 miles away for any race until spring time. When I get better, I'll do "destination" events.
Jo Ann C
Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09
6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#
9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#
2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR
4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;
6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);
8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)
9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);
10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
11/12/11 Huntsville HM - Target 2:50
I just wanted to say congratulations to everyone on their first tri-atholons... I just finished my first one last Sunday. I loved it! My swim time was terrible, but the run and the bike were about average for the race.
I was just wondering if anyone knows about the Cape Cod marathon. I thought I signed up for the half marathon, but I just found out I registered for the full Marathon, and I can't switch over.
Ok, so here is my race report for my first ever 5k:
I never did feel fully ready for the Tulsa Zoo Run on October 2, 2010. I continued to train the two weeks between the Run for Life and the Zoo Run, but nothing seemed to quite gel for me. All last week my girlfriend and I discussed my race. Because of her work obligations and the last couple of weeks leaving her tired, she was not going to be able to make it to see my finish, but she told me she had complete faith in me. Friday night, she asked me several times how I was feeling about it and told me several times that I'd do fine. Finally, I told her I'd be fine and sent her on home as I started preparing for my race.
A few days before, I had found some 12-oz bottles of Gatorade and thought "brilliant! These are a size where I can carry them on the run in my pockets and they won't change my balance or anything. So I bought an 8-pack and on Friday, I started pre-hydrating due to the problems I had run into for my 1-mile fun run two weeks ago. I drank plenty of water and added two of these bottles to my freshly hydrated self. I also ate significantly better than before, although I didn't do the spaghetti like I had planned. After my girlfriend left, I took one of the empty bottles and poured half a new bottle into it and filled both bottles the rest of the way up with water. This cut the syrupiness of the Gatorade to a point that I hoped would be drinkable on the run.
When I got up in the morning, I started getting ready for my run. The first thing I did was weigh. My goal, weight-wise, was to be under 450 pounds. I weighed 450.4. Close enough in my book.
I, then, slathered generous amounts of Icy Hot on my knees and on my shoulder… I've had for many years a grade 2 AC separation and it acts up on the colder mornings. This morning was just such a morning with the 6am temperature being near 50 degrees. I also put some Butt Paste on my inner thighs where I had some rubbing from other runs. Then I put on my Cho-Pat knee strap and wrapped both of my knees tightly. I got the rest of the way dressed and went ahead and attached my bib to my shirt, a simple old tee that I had just ripped the arms off of to give me more freedom. Finally, I pulled on a waffle Henley in order to keep my arms warm and grabbed my phone, a stick of gum, my container of blueberries and milk and my two Gatorade premixed bottles and I was out the door.
I had intended to stop by one of the running stores in Tulsa and grab a couple of those gel packs a day earlier, but I never made it. Likewise for some pre-race Imodium, just to make sure I didn't end up a victim of the runner's runs. So on my way to the race, I stopped into the nearest Quik Trip (a convenience store chain big in Tulsa) and picked up a couple of power bars and some Imodium. But I worried about my ability to eat this bars when I was tired and dry of mouth, so I also picked up some gummy sharks which were liquid-filled. I reasoned that these would keep my mouth moist if I needed them and provide the shot of energy I needed, even if there was a bit of a crash later. Man, I am really glad of this last minute decision, as it ended up being exactly what I needed when I got to that situation.
Arriving at the zoo half an hour before the pre-race rally, I was stunned by the amount of people there were. I asked where I might park that was close up and explained my physical limitations to the parking guide and then managed to get parked someplace fairly close to the zoo entrance. This would be a very important thing after the race and again, I am glad that I was able to get such a favorable location (they were sending people down to the end of the parking lot).
As I sat in my truck, contemplating the madness that I was about to undertake, I picked up and started eating my blueberries and milk. This has become a pre-race ritual for me as the combination seems perfect for me to get the job done. I drank some water and then got out and picked up my timing chip. Now I just had to wait for an hour before my run would begin. While I was waiting, one of the 10k runners, Donnie, struck up a conversation with me. We talked about how I started and that this was my first 5k and other things.
As time approached, I moved over to the starting line. It was a pretty incredible sight to see everyone lined up. There were over 200 runners for the 5k, including a local Army Medical unit, who were lined up in formation. Shortly, the gun fired and we were on our way. I walked up to the timing mats then started in a soft jog. Shortly, I heard the Army unit coming up singing cadences. As always, I found the cadences inspiring and so I kept on running further than I had planned to, thinking that this might be a mistake, but I didn't want to stop running till the unit had passed me.
This was a full route run, not an out and back. But the scenery was nice and so I just kept putting one foot in front of the other. Before I knew it, I had passed the first kilometer and was actually feeling pretty good. I mostly walked after that initial run off the mats, but every kilometer I had decided to run for at least 1 minute. So once I passed the 1k mark, I broke into a little jog, listening to my music to help me keep my pace and keep me pumped up.
I was really moved by all the well-wishers on the course. Almost everyone who passed me gave me a good job or a keep it up. It was very inspiring. The second kilometer was not as well marked, but I estimated the distance and made my jog. I was finally starting to wear down and I started looking for someplace I could sit down for a minute. But once I got out from the picnic areas of the park, there was really no place unless I wanted to park myself on the grass. Then I was pretty sure I wouldn't be getting back up. So I kept going. As I neared the half way point, I saw the first water station and knew I could make it to the water station. I managed to make it all the way to the midway point and although I had been drinking my Gatorade mix along the way, I took a cup of water and sat down for just about 90 seconds or so.
Moving on from the water station, I continued on the route, managing a little more jogging down the road for kilometer 3. It was about this time that the 10k runners started passing me, as both races ended in the same location. This was just the first loop for them. Again, I was nearly overwhelmed by all the encouragement I was receiving. I was already dead last for the 5k race, but these runners were making me feel like I was a veteran runner.
I made a brief pause to stretch out my legs as I was about to cross into rougher terrain, taking just 15 or 20 seconds. Then I crossed the street onto the service road leading to the back of the zoo. The second water station came into view quickly, just ¾ of a mile from the finish line. Again, I stopped and sat down while drinking my water. This was only my second sit-down on this run, far fewer in a greater distance than I had gone to date.
So, I got up and got moving again. This is the point where the previously flat court switched up on me. The hills weren't bad, that is to say they were not steep. But they were longer than I would have liked. I labored up the first one, pausing for a moment against a nearby fence and drank some more of my Gatorade and ate a couple of gummies while I was at it. I was running out of energy, my legs weren't working the way I wanted them and my feet were beginning to scream at me. Moving again, I made it to the top of the hill and made the corner.
I started thanking God for each step He let me take as I slogged through the back end of the course. I was getting close now, finally reaching the last kilometer. I knew that all the training I had done in the past couple of weeks had paid its dividends and now I was simply running on grace.
The last 1000 meters was the hardest. I think I wasn't ever prepared for it. I ended up taking 3 more breaks, sitting down at each one, but getting back up to slog on to the next one. The last break I took was within site of the finish line, just 150 meters away – up the last hill. I steeled myself and got back up and started up the hill. As I am coming up the hill, I see Donnie standing on the side and he starts really cheering me on. From out of nowhere, energy just started flooding into me and each step became stronger and faster. I past the 50 meter mark and picked up the pace even more. Finally, with about 10 meters to go, I broke out into my final run. Crossing the finish line and raising my hands in the air, I ran across all of the pads. I was overwhelmed by the amount of cheering. Only a couple of people there knew me but it was the whole crowd that was cheering. It really warmed my heart; even the Army guys were cheering and giving me good jobs.
After the race, I had asked the race medic to check my blood pressure. I was happy to see it was 130/80. After dragging my happy but home, I checked my weight again. I was down to 448 even. I'd lost 2.4 pounds from the dehydration of the run.
I'm sorry, I don't have any pictures from this race.
Will Run 4 Food Fun Run (first run) - 1k-(19:46) 5Jun2010 472# | Tulsa Zoo Run 5k (first 5k - 1:34:38) - 2Oct2010 450# | John 3:16 Mission 5k (1:32:15) PR - 23 October 2010 448# | Run Into The New Year 5k (1:11:57) PR - 31 December 2010 427#
UHC 2011 Indoor Triathlon - 13Feb2011 10 Min S - 291 meters, 30 Min B - 4.57 miles, 20 Min R - 0.96 miles.
- Total points accumulated was 113.2. Placed 3rd in Age Group: 40-49. 426#.
Chili Day Indoor Triathlon - Mar 2011 S 300 yds(10:38 including T1), B 8 mi(22:02), R 2 mi(44:55) (Total Time 1:17:35) 426#
St. Paddy's Day 5k 12 March 2011 (1:14:31) 425# | Race Against Racism 5k 30April
Yesterday, I added a local 5K race because it was very flat, and I haven't run a 5K (except during tri's) since May. I really wanted to see how fast I could go. It was a perfect morning and only 114 runners. Even though I "sprinted" off at a sub-10mm pace, it didn't take long for most to pass me, or leave me near the rear - maybe 5 behind me.
When I settled in, I ran a steady pace of 11.5-12mm, easing off a few times to 13mm or so, to keep my HR in bounds. I picked up the pace at 3.0 miles and sprinted again <10mm for the last 100 feet to keep ahead of the girl trying to pass me. HA! Finished in 37:44, slicing 2.5 mins off my PR!!! Yippee!! Finished 95/114, and 1st (but not last!) in my AG (55-59).
Finally, I've got a picture I can post. This is with two tri-club buddies who came out to support our runners at the 5K. (Cute, huh?) My tri-club is the closest thing I have to a support group because we cheer each other at local races. However, they all train faster than me - usually at least twice as fast. Both young fellows finished the Augusta 70.3 half-ironman last weekend.
Packrat - I'm very impressed with the extreme effort that you put in so that you could complete your 5K. GREAT JOB!! You have come SO far to be able to complete such a long distance for you. Keep at it and eventually it will get easier for you as the endurance you build will gradually get you to the point where you can go that far with much fewer stops. WAY TO GO!
Jo Ann C
Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09
6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#
9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#
2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR
4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;
6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);
8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)
9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);
10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
11/12/11 Huntsville HM - Target 2:50
Hey all...not much activity on here but thought the questions I have fit this forum. My FIRST sprint triathlon is a week from today! I've never even SEEN a triathon....lol! I was wondering, do you put your rear tire in the rack instead of the front? If I get there early enough, is there a "prefered" place to pick a spot in the transition area? From the map it looks like the bike start and the run start are about equal distance (but in opposite directions) taking off from the transition area. And..... I've practiced bricks and never seem to get my feet dried off enough. I don't have a problem putting on my socks (with enough glide on them!) but the socks are wet from the feet....is that going to be a problem and/or is there a trick to drying the feet off that I don't know??? Water seems to keep running down from off the suit, etc. I know these questions are trivial and I'll probably laugh at them later! (I think it's the nerves setting in!)
I didn't start getting nervous until today really. And now I'm wondering...."WHAT IN THE WORLD WAS I THINKING??" HA!!
thanks for any advice!
Transition positions: Well, if you put your bike furthest from the swim (closest to the bike exit?) all of that jogging will bounce off a lot of your wetness. On the otherhand, you are running from the swim to your bike in your BARE feet and many races don't have nice carpet to run on, so you run on the sand/ sidewalk/ asphalt or whatever, which sometimes can be painful if you are not used to it.
Also to consider, when you dismount your bike coming back, you get to jog with it back to your spot. Use that time to transition your legs from biking to running. One other note - some races assign your spot by race number, so you have less choice. Regarding how to mount your bike on the transition poles: I back my bike under the pole, and lift the front horn of the seat over the pole - that usually works.
If I can, I try to drive the bike course and run course the day before the race, at least once or twice, so that there are few surprise hills on race day. However, there usually are a few "OMG" hills to anticipate. I always arrive very early to a race- just before transition opens. That gets you a much closer parking spot and your choice of spots to place your bike. The check-in lines are shorter and so are the body marking lines. If you didn't have a chance to check out the area before the race, now you can get real familar with everything.
Don't forget to hydrate well on the bike, especially w electrolytes if it is a long race. A mile or so before you finish the bike course, stretch out your calfs to make the run transition less painful.
Jo Ann C
Started Walking 7/15/09 Weight = 265#; C25K Grad 11/6/09
6/27/10 IronGirl, Atlanta Tri S 1/3m/B 18m/R 3m (2:42:10) 207#; 5/15/11 - (2:34:08 200)#
9/25/10 Women's HM, Nashville (3:27:10) 209#, 11/13/10 Huntsville HM (3:17:27) 203#
2/13/11 Mercedes HM, B'ham (3:02:02) 203#; 3/19/11 Rocket 10mi (2:13:37) PR
4/30/11 RnR HM Nashville (3:10:12); 5/15/11 5/30/11 Cotton Row 10K (84:36) ;
6/11/11 Mt. Mania 15K (2:17:12); 7/16/11 Wet Dog Tri (98:56);
8/13/11 Mtn Lakes Tri; (2:13:32); 8/28 Rocketman Oly Tri; 9/10 Frantic Frog Tri (1:52:35)
9/24/11 Womens HM (2:54:28) 195# PR; 10/1 Toray 5K (35:35 PR);
10/15/11 Liz Hurley 5K (36:24); 10/22 Book-it 10K (74:51 PR) 197#;
11/12/11 Huntsville HM - Target 2:50
Thanks, Jo Ann! You've been such an inspiration on here (and the 50's and beyond thread!). You're helping many that you probably don't even realize!
Your information was great! The tri is about an hour's drive north and I've been up there once and drove the bike route...yeah....some pretty good hills on the back end! They did not post the run route online, however, I go back up there Wed. 6-8 p.m. to pick up my packet and hopefully get it then and drive both before it gets dark.
Hello Gail, congratulations on your first tri (1st TRY). I see Jasmine already gave you a bit o' advice, solid; I just thought I'd throw in a few more cents on that. I notice that many others have a very different concept regarding their transition area. Personally, I use a towel for the transitions. Having a distinctive one can really help you find YOUR spot more easily; I usually use my UCLA towel for the distinctive blue and gold (just be careful, this backfired on me when I did the UCLA triathlon ).Doing so, I not only sit directly on the towel while I'm getting my other gear on, which consequently dries my backside (even more than 'the jiggling'); but I also dry my feet off even more with the towel before I put the cycling stuff on (plus an extra wipe of the legs to prevent drippage). Once you're on the bike a minute or two, any drops have completely dried, or at the very least won't run down to your footwear.
Another thing, on the transition area: I use many visualization techniques to 'run through' transitions, etc. One way I use this, is to stand right AT your transition area spot, and visualize yourself running into the transition area, which turns you have to take to get to YOUR spot. Once you get to your spot, make a mental map of where you are in relation to the rest of the transition area, exit should be no problem. I have usually run through the 'transition visualization' (the actual changing of the gear) several times - days before, the night before, and while setting up the transition spot that morning. Each of these routines tends to help out in the actual race, but also greatly reduces much of the stress and anxiety that sets in before the race. I hope some of this helped, good luck on future tris.
Grady....thanks for the advice! The UCLA towel at a UCLA event was pretty funny. It's stories like these that have helped calm the case of nerves that were trying to set in yesterday! I also picked up and was reading again Triathloning for Ordinary Mortals by Steven Jonas. He reminded me that one of my major goals in attempting a tri is to have FUN. I do have a pretty bright multi-colored towel I've used to practice so yeah....I'm going with a towel.
A friend of mine said she also tied a bright colored bandana on her bike to help distinguish it in the transition area. Hmmm......
I like the visualization idea. I am definitely a "visual" learner so mapping everything out seems like a good fit. Great idea, thanks!
Bills Beer Run, Nokomis Beach FL 10/31/10 5miles 50:23
Sharks Siesta Key Triathlon, Sarasota FL 10/3/10 (0.5m swim,13m bike, 5K) 1:48:51
Tropical Splash H2Open, Siesta Key, Sarasota FL 1K open water swim 10/2/10 29:28
Venice FL Triathlon 9/4/10 (0.25mile swim,8mile bike, 5k) 1:25:09
Mack Cycle Triathlon 8/15/10 (0.25 mile swim,10mile bike, 5k), Miami FL 1:29:59
Inaugural Shark Tooth 10k, 4/10/10Venice FL 1:08:17
Sarasota FL Half Marathon March 14 2010 2:38:16
Oscar Sherer 5k, Osprey FL 2/20/10 33:39
Ringling Bridge Run, Sarasota FL 1/23/10 4miles 44:49 (First Race Ever!)
Bills Beer Run, Nokomis Beach FL 10/31/10 5miles 50:23
Sharks Siesta Key Triathlon, Sarasota FL 10/3/10 (0.5m swim,13m bike, 5K) 1:48:51
Tropical Splash H2Open, Siesta Key, Sarasota FL 1K open water swim 10/2/10 29:28
Venice FL Triathlon 9/4/10 (0.25mile swim,8mile bike, 5k) 1:25:09
Mack Cycle Triathlon 8/15/10 (0.25 mile swim,10mile bike, 5k), Miami FL 1:29:59
Inaugural Shark Tooth 10k, 4/10/10Venice FL 1:08:17
Sarasota FL Half Marathon March 14 2010 2:38:16
Oscar Sherer 5k, Osprey FL 2/20/10 33:39
Ringling Bridge Run, Sarasota FL 1/23/10 4miles 44:49 (First Race Ever!)
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text:
Broome High School receives state award
Published: Monday, March 25, 2013 at 1:40 p.m.
Last Modified: Monday, March 25, 2013 at 1:40 p.m.
Broome High School is the recipient of an ACT/ SAT Performance Improvement Award from the South Carolina Department of Education.
The ACT/SAT Performance Improvement Awards were created to salute schools that showed high performance on the ACT or SAT and those that have had rapid or continuous improvement in their scores.
Recipients receive banners and certificates of achievement as part of the state's SAT/ACT Improvement Program. The award banners for the schools indicate summa Cum Laude, Magna Cum Laude and Cum Laude honors for the level of award given.
Broome High School was awarded Cum Laude recognition for steady improvement on the ACT for the 2010-2011 school year.
Principal Todd Hardy stated, "This award is a testament to the hard work of our students, faculty, and staff."
Dr. Jim Ray, superintendent said, "Unlike the SAT, the ACT is a great instrument to measure student performance in specific subjects.
We are pleased that our scores are increasing despite increased numbers of students taking the test."
Call, email or mail Ashley Dill at:
-- 864-562-7272
-- email@example.com
-- Town Square, Herald-Journal, P.O. Box 1657, Spartanburg, SC 29304
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Volume 7 Number 14
[EjALIgH.PEND D'ORIEy^Eg^DJtCgpT.ENâJ^ail
New Moon of Autumn
November 15, 1977
Thanksgiving Pow-Wow Nov. 24,1977
St.Ignatius Community Center nervation Wide Dinner 6:p.m.v
War Dance - 7:p.m. Stick Games - 11p.m.
Stick And Card Games will be at Arlee Pow-Wow grounds Nov. 25-26
Too many of us have forgotten how to pray for anything outside of our own wants. We have forgotten that the Earth Mother and our fellow creatures also need our prayers. We have forgotten that praying for these others is one of our responsibilities as human beings. How often do you tell the trees they are beautiful? How often do you compliment the birds o the beauty of their songs? How often do you thank the spirit of the water for the many gifts she brings you? How often do you thank Earth Mother for sustaining your life?
Reprinted From Many Smokes


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Never miss another 'Dreadzone' show
Image © Rebecca Cresta Photography
One of the country's top reggae and dub acts, founded in 1993 by Greg Roberts and Tim Bran. Their debut album 360° set the stage for the follow up, Second Light, to be cited as a favourite of John Peel's and saw them play at Glastonbury just one year after their formation. Continuing to record and release new music, Dreadzone for many years hosted Dubweiser at Notting Hill Arts Club, and subsequently released Once Upon A Time in 2005. Their continued popularity remains a testament to their presence in British music.
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Venue Facts
Venue: The Trades Club
Website: tradesclub.info
Phone: 01422 845 265
Disabled Bookings: 01422 845 265
→ Hebden Bridge 6 min walk


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via Personal Recipe 1716945:
|I am preparing my assignment paper and gathering information on this topic. Your post is one of the better that I have read. Thank you for putting this information into one place.
|Sports Chiropractor
should be called Baby Eyes...... (Baby Baby Eyes Baby Baby Eyes Baby Baby Eye was born to kill)
hey billie...carry on and never let your past hurt you!
I wondered just a few days ago what happened to it but than I saw the pic ;) welcome back ;)
What fond memories ... has returned from the grave. Good to know that she has broken for good reason. The guitar itself is strong! live forever. XX
Now thats what i call AN AWESOME GUITAR

is really cool guitar I LOVED jajaja

Quite the double meaning, haha. Great to know you're doing well. Guitar looks better than ever, with the cracks!
Glad to see it & you back in action Keep up the awesome music <3
strong like you <3
wow now i can get one ive been waiting to see if billie joe was going to fix it where i could get one and now i have the money to get one and yeahhhhh!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! XX
Cool guitar. Smashing it must have been fun. Fuck Instagtram
OH MAN!! I'm all choked up. So so glad to see your guitar patched up and ready to rock again, Billie Joe! Love, Sound, and Character in all its glory! :-)
Love it! :3
heealll yeaaahh
i got that guitar and it is beautiful and it plays amazing! and get well soon Billie and i am waiting in Belguim ;D
Back ready to kill
Poor guitar! But now is well. It has some cracks, but this history has a happy ending. Enjoy with it!
Still beautiful ... xD
It´s great to see that you and your guitar are ok again, BJ
haha my first think when I watched the video of I Heart Radio was: "Ahah stupid Justin Bieber but poor guitar!!!" <3 welcome back awesome guitar!!! :3
Like Frankenstein!! Awesome :3
Your beautiful guitar is back now!!! Soo happy for you Billie!!! <3 <3 <3
Looking good! :D
thats awesome Billie!! good to know things are getting better!! ;)


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Car clubs to rev up for Memorial Day
Published: Saturday, April 27, 2013 at 8:25 a.m.
Last Modified: Saturday, April 27, 2013 at 8:25 a.m.
The Hendersonville Antique Car Club and other local car clubs will escort veterans to the Memorial Day service at the Forest Lawn Funeral Home cemetery on May 30.
Officials are encouraging anyone with a classic, antique or vintage car or truck to participate. In addition, all veterans and active duty members of the United States military are welcome to attend and be escorted to the park in one of the classic vehicles.
Veterans, active duty members and cars will assemble at the American Legion Hall on Washington Street in Hendersonville, and the VFW Post at Five Points in Hendersonville. Participants should arrive at either of the two locations by 9 a.m.
The caravan will leave the respective locations about 9:30 a.m. The group from the VFW will meet with The American Legion participants and then continue on to Main Street, continuing to Four Seasons Boulevard to Dana Road and onto Tracy Grove Road, then to Forest Lawn.
Cars will depart Forest Lawn about 30 minutes following the services and return to the respective points of departure.
Hendersonville Antique Car Club, Great Smokey Mountains AACA, the British Car Club and the Transylvania Cruisers have all participated in previous services, along with owners of classic vehicles.
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