Newsletter september '12


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Newsletter september '12

  1. 1. September 2012 Thank You to those who con- tributed to Newsletter! Have a race report, good read article, recipes to share w/ the club for Newsletter. Send to View Back of the Priest Lake Pack Marathon Olympic Recovery My Experience Pg 12-13 Success Food Scenic Pg 4-5 70.3 Half Pg 20-21 Pg. 6 Pg 9-11 Pg 16-19 Race Cost Worth a Tri… the Recipes, BOD & of River Calendar Bike Crash Pg 7-8 Pg 14-15 Pg. 2-3 Pg. 22-24 Welcome your New Board of Directors for the next 2 years... Roger Thompson—President Greg Gallagher—Vice President Jarod Crooks—Treasurer *New to Board & Position Jessi Thompson—Secretary Eric Byrd—Membership Director *New to Position Meghan Faulkenberry—Mentor Director *New to Board & Position Jenn Little—Clothing Director *New to Position Natalie Gallagher—Social Director Alison Stitt—Newsletter Director Rene Guerreo—Website Director *New to Position Melissa Skelton—Sponsorship Liason *New to Board & PositionA HUGE THANK YOU for the previous directors who have put so much workand TLC into this club serving on the Board… Tiffany Byrd, Ben Greenfield,Danielle Warnock and Adam Little. 1
  2. 2. THE COST OF A BIKE CRASH by Sharon UnderwoodOne of many things I learned after my bike crash was the multitude of people whom have had worsecrashes than mine. I was fortunate to not have suffered worse injury. Given all of this, I was shockedat the bottom line. Below I outline the financial cost that incurred.I was racing a half-iron race and was going down a long steep incline. I was tucked into a fast aeroposition trying to maximize my speed. I dont recall what precipitated the actual crash but my GarminGPS indicated that I was traveling at about 45mph when I went down. My body rash and helmetscrapes indicated that I flipped from one side to the other before landing by the side of the road. Twoof my front teeth went through my upper lip in the process. From the looks of it, my helmet did a verygood job of protecting me from more than a mild concussion (multiple. I figured all of this out later.At the time, I just saw blood and did a body scan that seemed to indicate nothing was broken.Volunteers were quickly beside me and I said “nothings broken, I want to keep riding”. One volunteerput his hand firmly on my side to hold me down and pointed at my left shoulder which is when Inoticed that my collarbone jutting up at an odd angle. I still wanted to keep riding which is whensomeone else whisked my bike away. Someone else, an EMT I think, came and checked me out anddetermined that I would be riding back in an ambulance. I dont recall anyone asking my opinionabout that but Im not sure I was the best shape to be making those decisions. I was still lying theremesmerized by the blood and trying to calculate how much I could safely loose through a 13.1 milerun when ambulance arrived and I was whisked away on a body board. What resulted was a multi-tude of road abrasions over my face, legs, shoulders and hips. CT scans were done in the ER of myhead, spine, and hips. My wounds were treated, and my lip was stitched. The orthopedist in Spokaneconfirmed a grade-III shoulder separation and recommended PT. I saw my dentist on an emergencyvisit the next day to help remove the bits and pieces of my teeth and he referred me to an oral sur-geon. I believe the phrase often used here is “Cha-ching!”.That was an overview of the accident-- and like I said, not all that bad compared to many others.Below I have outlined how this one incident added up to a lot of dollars. Being self-employed, Ichoose to only have major medical and, in this case, I am fortunate because this was deemed anaccident or trauma covered by that insurance. 2
  3. 3. Here are the numbers: Billed Amount Adjusted Amount Primary Ins. USAT Ins.Ambulance $2041 $1530.67 $298.31 $748.53Pharmacy $179.58 $179.58 $10.21 $169.37Emergency Room $8366.63 $5642.55 $3683.29 $1327.8(multiple CAT scansand stitches)Dentist $4406 $4302.00 $2754.00 $918Oral Surgeon $5113 $4389.92 $1993.28 $2247.39My Primary Doctor $569 $341.31 $255.97 $0Orthopedic Doctor $236 $169.58 $127.18 $0Physical Therapy $826 $504.88 $378.66 $126.22Plastic Surgeon $1890.2 $1045.93 $784.44 $43.28________________________________________________________________________________Plastic Surgery outpatient surgery hospital cost still to be paid is about $8991 (likely to be covered)The oral surgery resulted from loosing two front teeth and having implants to replace them. The plas-tic surgery was on my upper lip where my two front teeth went through it. In the ER, the lip apparentlywas not sutured wound sufficiently, resulting in some unwanted drooling and a long bluish black scar.The amount that includes part of the surgery still under review comes come to about thirty-twothousand dollars. Thus far, including the already paid plastic surgery, USAT has paid $5580.59. Thatis quite a savings to me. Thus far, my out of pocket expense has been $250. Those are some verysobering numbers and more so given all the horrific accidents I have heard about that were worsethan mine. Hard to believe, but yes, I was very lucky in many ways. To have had insurance, to be in aUSAT sanctioned event, and that I didnt do far worse having gone down on pavement at 45mph.What some of you may not know is that through USAT you can also buy insurance to helpcover all those training accidents. What some of you may not know is that I would not have evenknown to inquire about the USTA coverage had not a fellow competitor mentioned it-- she went downin LakePlacid when a pedestrian crossed her path. Accidents happen. Mention should be given to myhusband who was so generous to have offered to pursue all of the-se payments, which meant countless hours on the phone to provid-ers and insurers. As a side note, I know all of you are holding yourbreath and asking “but what about the BIKE?” Well, the total cost ofrepairing the bike was.... $15. Yes, it was virtually unscathed. Nowyou can breathe that sigh of relief, as did I :) 3
  4. 4. Roger Thompson won the third annual Priest Lake Olympic distance triathlon on Saturday morning whereas I finished 23rd overall and placed 4th in my age group. After the race, we jumped in the car, he with his wife, Jessi, me with my fiance, Melissa and drove 4 hours north to cheer on a number of Spokane area athletes and fellow Timex teammates, Kyle Marcotte and Dave Orlowski at Roger Thompson Ironman Canada. Wins Priest Lake For those that don’t know, Priest Lake has one of the most scenic venues you’ll Olympic ever experience. The swim course starts By Dave Erickson in front of the Hills Resort Lodge on the very South end of crystal clear PriestLake in Northern Idaho. The course is a U shape consisting of 3- 500msections . The exit is on the south side of the furthest North dock. The water on Saturday felt warmerthan the low 50′ s air temperature. The swim start was broken up into 4 waves. I was in the first wavealong with Roger.Roger was first out of the water and first onto the bike. Infact, Roger led the entire race.The road bike course is a fairly flat out-and-back loop with spectacular views of theSelkirk Mountains and the Panhandle Na-tional Forest.It’s funny, the inaugural Priest Lake triath-lon was my first ever triathlon video re-porting effort. See links below. I drove upfrom Spokane in 2010 to watch somefriends race and ‘practice’ race report-ing. Not my most complete reporting jobbut I guess you could say it’ll all workedout in the end. 4
  5. 5. The run more or less a gravel-dirt service road with a short climb inside the first two miles.In the end, the swim was measured long, the bike was about 2 miles short and the run was right on. Sor-ry, no three bears.Roger’s times are as fol-lowed: 24:01 swim, 51:08 bikeand a 37:20 run split.I swam the course in 29:33,bike 1:00:44 and ran a 49:02.Again, I was very happy with my Helix Blueseventy wetsuit. So comfortable, especially around my armsand legs and extremely easy to unzip. Saturday was my first time racing in my new Timex tri-suit and itrocked. In the words of Ace Ventura, it fit ‘like a glove’. I was pleasantly surprised at how comfortable itwas on the bike. I should have tested it first but I got kind of busy. And according to the timing results, Ihad the second fastest T2 time overall in the Olympic distance race (36 seconds). I think I can thank myYankz speed laces on my KSWISS Kwicky Blade Light running shoes.Never miss an update by following me on twitter @IMDaveErickson and see more than 800 original swim,bike, run and athlete interview videos on my Youtube Channel, please subscribe to receive new videonotifications! 5
  6. 6. The 30-45 minutes following a workout is a criticaltime to nourish your body for proper recovery. Re-covery includes muscle building, replacing your en-ergy stores and preventing post workout fatigueand muscle soreness. This is particularly importantif you are involved in two-a-day workouts or back Recovery foods thatto back games. Ease Sore Muscles—Kait FortunatoHere are some tips to help aid recovery.DON’T FORGET CARBOHYDRATES It iscommon for athletes to refuel after a strength or endurance workout only with protein.However, without a source of carbohydrates post-workout, your body will not be able toproduce insulin, the hormone that drives muscle building. Carbohydrates also help to re-place muscle and liver glycogen to refuel your energy stores. The current recommendationis a ratio of 2:1 carbohydrate to protein following strength workouts and 4:1 after endur-ance workouts.AIM FOR ANTIOXIDANTS Antioxidant rich foods help reduce inflammation and de-crease muscle soreness. One of the easiest ways to get an adequate amount of antioxidantsand carbohydrates is by drinking tart cherry juice. Research shows that drinking tart cherryjuice aids athletic performance and comes highly recommended for recovery foods. Fol-lowing juice consumption with a form of protein would be recommended. Ginger and tur-meric are other sources of food high in antioxidants.TRY LIQUID MEALS Exercise can often act as an appetite suppressant and many ath-letes find it hard to stomach food post-workout. Liquid meals are often more appealingand easy to bring with you. G2 recovery drinks, protein shakes with some fruit mixed in, ortart cherry juice with a serving of protein are complete liquid meals that can be consumed.Liquids are also more readily available and therefore digested more quickly than solidfoods.PLAN AHEAD To ensure you have enough food to fuel you through your day and tohelp you recover, it is important to plan ahead. When planning meals and recovery snacks,keep in mind the kind of exercise, the location and the duration of the exercise. Waitinguntil after youve returned from a workout or race is often too late to reach optimal recov-ery status. Skipping the post-workout snack can often cause you to overeat at your nextmeal. 6
  7. 7. WORTH A TRI… by Amy WilcoxMy journey began when my daughter’s fourth grade teacher was telling me a story about following throughwith children. She had promised her daughter she would play “Polly Pocket” for a half an hour and was re-minded of her promise at 8:00 PM, just as she was supposed to be getting on her trainer for a four hourride training for Ironman. I remember thinking “she is crazy… and very determined… and cool!” Yes, Iam talking about Jessi Thompson.A year later after Jessi coached me through my first marathon; I decided I was ready to give triathlon a go.On my 37th birthday I announced to a dumbfounded husband that the year I turned 40 I was going to do ahalf ironman. At that point in my life I didn’t know how to swim and hadn’t been on a bike in 13 years…I turned 40 in May of this year and am the very proud finisher of a 70.3- half iron distance race. Getting tothe finish line was quite a journey and even took a few tries due to crazy weather. I can’t lie, it made thefinish that much sweeter! I could tell you about my times, transitions, thoughts and feeling along thecourse- but for me personally that is not what the race represented. It was during this journey that Ilearned more about myself and life in general.You can teach an old dog new tricks!I remember sinking to the bottom of the pool like a brick on my second night at masters- Kevin nearlyjumped in. I was in pain for weeks as I learned to swim and people thought I was insane. But I have cometo love swimming and am grateful that I feel confident and strong in the water. Biking was hilarious! Robin was ashen as she watched me carry my bike out of the store grinning ear to ear. “Please don’t just try to get on and ride until you have practiced clip- ping and unclipping for at least a week” was her plea. Hay- den 2011 was my first ever triathlon. I squealed in fear every time I passed someone (which wasn’t many!) and was inter- nally screaming my guts out when I had to stop, unclip and dismount! While I am still having my ups and downs with the bike- I can ride well enough to race without putting the fear of God in those around me! What doesn’t kill you makes you stronger! One of the days I was supposed to get in a 3.5 hour ride fol- lowed by a 30 minute brick stands out in particular, it went something like this: On the driveway pumping up my tire, I broke the stem and 7
  8. 8. flatted. Determined to change it on my own, I proceeded and 30 frustrating minutes later accomplishedthe task. I finally got on my bike only to realize that I was in the wrong gear to head up the big hill just offthe driveway and had a glorious crash in the middle of the road. My girlfriends stifled their laughs andasked if I wanted to go clean up before heading out. With a bloody knee, elbow and ankle along with a verybruised ego- I crankily shouted “let’s just go!” During that ride I dropped my chain twice on hills and had alovely tip over into the weeds at a stop sign. I gave it up and decided to turn back and just take my run.When I got to my car and pulled out my bag, I only had one running shoe! GRRRRRRR!!!!!I felt like I wanted to kick my bike to the curb and to hell with the running. But the next day I got up anddid what I was supposed to… which was more biking and running! And after a week or so, I was able toget over the frustration and move on. Looking back, I learned that when the going gets tough, I CAN andWILL keep going!I am a nicer person when I work out! People always refer to me as the smiler and I am a generally happyperson. But, when I am upset it eats me from the inside. When I work out really hard, I can shed every-thing that’s eating me up. I spit, sweat, swear, yell, pound, blow snot out of my nose and just get dirty andmad! When I am done, I feel like my happy self again! I usually have an easy solution for problems and canlet go of petty things.I understand the importance of my team!I can’t give enough thanks for all the people who supported me through this journey, but it was my teamthat carried me! The encouragement on and off the course, the fun workouts, the “inside information”about crazy things like glide, gel and of course butt paste, appreciating the sheer joy of a teammate as theytell you they were able to poop before the race start, theamazement I get out of seeing all of these “somewhat” normalpeople become superstars on the course, the pushing when Ineeded it, and most importantly all the laughter, joy andgoofiness that happens every time we’re together!Mentally and physically I am a stronger person. I feel like Ican do anything I set my mind to in work, sports, volunteer-ing and life in general. I have such a deep rooted appreciationfor an amazing husband who took on a whole lot so I couldachieve my goal, and awesome kids who gave up things thatthey would rather be doing to cheer me on and support me.The smile has not left my face since crossing the finish line. Ilove this sport and would tell anyone who asks: you’ll be abetter person for it so yes- It’s worth a Tri! 8
  9. 9. ….…..MY EXPERIENCE by Rosi Guerreo "The road we are on will have hills and valleys. There will be storms along the way and beautiful sunshines. There will be times we must go where we havent gone, and in doing all of this we will discover more about life, others and ourselves." Training for Lake Stevens 70.3 was a major undertaking. Last year I chose not to race so Rene could pursue Ironman CdA. When training began in September 11, I felt like I was at ground-zero, having never really "trained" for a tri, and completing only a small number of shorter tris (2 Olympics/2 Sprints) up to this point. However, after see- ing Renes incredible Ironman journey and outcome, I really felt compelled to at least attempt half the distance.I joined Tri Fusion, aligned myself with athletes that could assist and advise, read Tri-books, wrote out daily/weekly sched-ules, learned about heart-rate monitors, zones, threshold, fuel, and I continued with proper nutrition. Reflecting back, Ihave a new-found appreciation for all endurance athletes - training, racing and everything in between - it is a BULL WITHHORNS!!! I came into this 10 1/2 months ago, naive, inexperienced, but super charged and excited. There were many upsand downs, sometimes more downs then ups - but with it, I learned how truly committed and dedicated one must be, eve-ryday, to get the body, mind and spirit aligned. Being a busy mom of two young girls, a dance mom, a full-time college musiceducator, and having a daughter who landed the lead role in her musical school play (among a zillion other things) was a bit"uber-much" to juggle this year, on top of all the rigorous training. Through it all though, I had an amazing support crew andmy life seems more complete. I have NO regrets. I am a better individual. I am FIT! But.. I also know that I have a lot more tolearn about myself, my capabilities and even my limitations in this sport.So, heres to my experience of Lake Stevens 70.3…One of the first highlights I recall on race day was on the beach, prior to ourwave-start. I was waiting with Erica, Natalie and Tricia... we were all in Wave 10,Women 40-49 with bright yellow caps. No one said very much, we were all fo-cused, thinking about the day ahead, and I remember looking down at our prettypainted toenails thinking, "dang, we even prepped our toenails!" That morning,Rene told me not to underestimate my ability as a swimmer and if I felt confidentenough I should start at the front of the pack of 75+ swimmers. And... so I did. We entered in the deep water off thedock - there were 3 minutes in between each wave start until the gun went off... that was a long 3 minutes. I dunked my headseveral times, made sure my goggles werent leaking and treaded water - my heart POUNDED, but I was ready! 3-2-1... Iheard the gun and never looked back… ...the SWIM itself was incredible. I loved ALL of it from start to finish. I started out smooth and easy and decided to race at 75% effort - I didnt want to jolt the lungs and wanted to ease into a very long day ahead. I came out of the swim feeling way too good, knowing instantly that I had probably swam too conservatively. Looking back, I know I could have given more on the swim, but these are the things that Im told to learn from and improve upon. The BIKE in one word was INSANE!!! I could write a book on this entire expe- rience alone. Even though I felt VERY prepared for the bike course goinginto race day, it still brings back chilling memories of how mentally tough it really was. Bike has always been my strength. Ilogged over 2600+ miles on the bike this year and even rode the LS course at the end of April. When I previewed thecourse in April, I was hesitant on the windy downhill terrain, so I learned exactly where I would need to be more cautious. 9
  10. 10. But... what I wasnt prepared for on race day was the downpour that occurred within the first 42 miles. Unfortunately, I amprone to repeated bronchiole/lung infections and cold air or rain seems to exasperate it. I was told to avoid riding in the-se conditions if I wanted to make it to the start line. I had endured a 6-week setback in early spring with major health relat-ed lung issues. So whenever it rained outside or temperatures fellbelow 60F, I opted for the trainer in hopes to protect my lungs. Asathletes we know that weather is a major component out of our con-trol. And... we are told to train in ALL types of weather, regardlessof the wet/hot/cold/windy climate. It was a gamble I took, knowing thatin Lake Stevens it is highly unlikely a day goes by without some kind ofprecipitation. Heck, look at Boise 70.3 and what the athletes en-dured there. I was hoping LS wouldnt provide the same. But here Iwas, riding in the exact conditions I was told to avoid. Talk aboutentering the unknown. I knew I had only one choice but to keep go-ing and endure what everyone else was.For me, the bike became a long and lonely 3+ hrs. with only the racers to pass or be passed by. When I first exited outof T1, I felt great! I was on top of the world. My swim was effortless. My energy was HIGH and I wanted to ignite on the bike.It never even dawned on me what lied ahead - I was just in-the-moment, elated about my swim and ready to ride the 56 hillymiles in record time as I had envisioned weeks ago. It wasnt until mile 3 that I realized the weather forecast ahead. I feltrain. I looked up at the dark clouds and with NO sign of sunshine ahead, I instantly knew I was in for a long, challenging haul.And so it started - the relentless rain, water streamed off my helmet, sunglasses drenched. My feet felt incredibly cold andeventually went numb, and I desperately wanted to wring the water out of my bike gloves. I can honestly say that I have nev-er really ridden, yet alone raced, in these conditions. I was inexperienced and it didnt take long for me to realize that Iwould soon be out of my element, especially on what I considered a rather technical and challenging course. I tried not tothink about the slick roads, and all the downhills ahead. I struggled to stay calm and with each passing mile, I told myself todeal with whatever came my way when the time came.There was a moment on my bike when I realized that even my quads, calves and hands were frozen - I shivered. I thoughtabout the other riders and how they must have felt. I followed my teammate for quite some time until I could no longer holdon. She was torpedoing through the wind and rain like a WARRIOR and I tried to convince myself that I could do the same."Just follow Natalie and all will be well". That lasted until about Mile 18. I looked at my Garmin and realized I road 18.3 miles inone hour! I thought to myself, this isnt so bad, Im averaging 18.3 mph and its RAINING!!! NO problem, I can DO THIS.Then came Mile 22! This is where EVERYTHING changed. There was a steep downhill with two sharp curves when right in frontof me a biker crashed. It scared the living crap out of me, that image, and then everything happened so quickly - I lookedahead of me and before I knew it I approached the same curve and began sliding too - in that moment I thought, "oh no,here I go, I didnt brake in time, Im going to wipe out too, like the guy in front of me and my race will be over". I literallywhimpered as I tried to gain control of my bike, I didnt want to slide, or crash, I just wanted to make it around the slickcurve. For the life of me, and I dont know how I did it, but I somehow was able to safely take the curve wide while apply-ing my brakes oh-so slowly. My heart beat fast, and I was really scared. I thought, "this is not what I had signed up for, itsnot suppose to rain, all week prior to the race the forecast predicted mid-70s, no rain, no slippery roads". A coupleminutes passed when from opposite direction came TWO fire trucks and one ambulance full-speed ahead, their sirens/lights blaring directly at me. The echo of those sirens still haunt me today. All I could think about was that crash. Did he havekids or a family waiting for him at the finish line? I did, and thats all I could think about - my girls and Rene and all my friendswho came to see me conquer my goal. With every steep curvy downhill that preceeded, I was more terrified - I started toapply the brakes down every hill, bikers passed me where I could have increased my average mph. My mind raced into un-healthy scenarios - I knew I had to somehow muster through these mentally dibilating fears. I yearned to get off my bike andwalk. Seriously. I saw other bikers on the side of the road, some with flats or needing repairs, others who had also 10
  11. 11. crashed. Talking quietly to myself was no longer an option. I started chanting out loud, two words that I repeated over andover... "trust yourself, trust yourself". And this became my new-found mantra with every downhill thereafter. On a positive note, I welcomed the demanding climbs, and even the windy curves on the flats, because it was then that I felt most in control and able to temporarily warm my body. I passed several riders. Eventually the rain stopped by mile 43 and I immediately felt serenity - my nightmare had ended - I didnt crash or get injured. I even tried to gain some time by climbing faster uphill and toward T2, but looking at my Garmin, I knew I had sacrificed too much on the downhills to make up for lost time. One of my favorite quotes I tell myself when I cant change whats happened is, "it is what it is" and for me, I was just elated to have survived the bike. "Safety over speed" was my oth- er mantra. When I arrived at T2, I could hear my fan-club cheering. My girls, friends, nephew and his wife - they were all screaming and Renes enthusiastic "Gooooo Rosi" never sound- ed so welcoming. It was exactly what I needed to continue forward. I was once again driven and eager to close the chapter on the bike and begin my 2+ hour journey with a half mara- thon run.In T2, while changing my soaked socks for dry ones, I noticed my feet were literally WHITE!It took until mile 5 in the run to actually feel them. I welcomed the run with open arms. Itwas ironic, because this was the leg I had thought would be the toughest for me - but,seeing all of my friends cheering and my teammates racing, made all the difference. Nothingcould be better than being on my feet again - and, the sun started to shine. I rememberhaving to go to the bathroom during the entire run, but opted not to - there were wait-ing lines and I couldnt imagine what I would find in there. My run was steady but surely with 2 repeated loops. I mustered my way through the 2nd por- tion of the run only to collect myself near mile 12 knowing I was finally heading into the finish shoot! Mile 12 was truly euphoric. I could hardly feel my legs and although my body was en- tirely spent, I felt a sense of calmness, an effortless sensation that ran through my entire body. I arrived at a place in my soul I had never felt before. I embraced this moment for all it was worth - having waited so long, almost a year in the making... and in that mo- ment, nothing mattered - all the hours of training, the endless trials and tribula- tions, all the mental and physical feats to overcome - it didnt matter... because this journey had finally reached an end... the FINISH LINE.. and... I DID IT!!! What I have learned most over the past year in preparation for Lake Stevens Iron- man 70.3 is that greatness and success comes from within. Your own perception makes anything you do great and successful - and it is always experienced unique from anyone else. We all embark on our own accord to the start line of anything. Whats important to remember is to take that chance, step out of the box, dosomething new or different thats exciting - it will certainly keep the body andmind challenged and the spirit ALIVE! I am so very blessed and grateful for my amazing support crew: Rene & James (my "coaches"), my two sweet girls, ALL of my friends, family and Tri Fusion teammates that encouraged, inspired, supported, and worked out along side with me! A BIG THANKS for being such a big part of my 70. 3 experience! xoxo 11
  12. 12. VIEW FROM THE BACK OF THE PACK The race was organized by Fairchild AFB, at their By Cindy Theil Clear Lake "resort." Quotes because the RV spots arelined up like a parking lot instead of like campsites. To me, that really doesnt say re-sort...but I digress. Anyway, this lake is at the bottom of a very steep hill, which meant the first part of thebike race was up that hill, and the first part of the run was up that same hill. It was reallydemoralizing. Youre already tired, then you have to drag your tired butt up that hilltwice! I think I was the oldest woman in the race (it was mostlyactive duty military). I talked to a guy who was 62, butmost of the participants were under 30. I had to engagein a lot of self-talk and praying to get through it. I knew Ihad not really trained adequately, and this was really justa test to see how much I might be able to stress my foot. I have been training in a pool and didnt do any openwater swimming before the race. I knew the lake wouldbe slimy gross, so I decided to subject myself to it onlyonce. The swim was 600 meters---"out to the pontoonboat and back." This is what it looked like from thebeach, more like 600 miles. This was the beginning ofthe self-talk and praying. Then, about 100 yards into the swim I accidentally swallowed a mouthful of lake wa-ter. OMG! I dont even want to know what pathogens/toxins I ingested. Lots of self-talkand praying. Well at least I wasnt the last one out of the water. I hung with two other women. Al saidthere was a guy making the turn at the boat when we arrived at the shore. A rather pompous guy had left his bike and crap on the ground by the bike racks, in-stead of racking his bike like everyone else. I paid him back in my own little way. Ispilled water on his stuff. I may have wiped my feet on his towel before I put my sockson. Then it was onto the bike and up a very steep hill from the parking lot up to the road. Ialmost had to get off and walk my bike to get to the top. Great. So I start the bike ride 12
  13. 13. flustered and tired from the hill challenge. More self-talk and praying. The bike ride waspleasant for the most part, except for some curvy hills, or hilly curves about 3/4 of theway from the start. I had been going 12-20 mph throughout the rest of the course. Idropped down to 6 mph in this area of the course, and engaged in more self-talk andpraying, especially because this was only my first of twoloops. I wasnt feeling too bad at the end of the bike ride. I didnthave any desire to run 3.1 miles, but I wasnt feeling toobad. I walked up the "hill of death" back to the road, thenjust picked out landmarks to run to, walked a little, ran a lit-tle, until I finally made it to the finish. Im pretty sure I fin- ished last, but Al told me he saw people drop out of the race. He also told me a wom- an who was near the finish line as I was plodding toward it told him she admired me for persevering and putting one foot in front of the other to finish. Me too. Although some would be disappointed with a "race" (outing) of this quality, I am happy because 1) I did- nt give up, and 2) my bum foot held up to the beat- ing. This gives me hope that I can make a "comeback" to triathlon, as long as I dont overdo things and re-injure my- self.There is a P.S. to the view from the back of the pack… I did the Medical Lake Kiwanis "Mini" Triathlon the following weekend. My goal was tofinish in less than two hours without hurting myself. I paid no attention to anyone else inthe race and just did the best I could. I felt great the entire time, and even ran at least 2/3of the run portion. I was only 5 weeks into my 8 week "Ease into 5K" program and didnot want to set myself up for an overuse injury. I finished in 1:35:06, still feeling great. Iknow that is a really slow time, but Im happy. I wasnt even sore afterward! I am so ex-cited! I gave myself a couple days off and then went away for a few days with Al.A couple we are very good friends with watched and cheered. When I got close to thefinish, our friend Stormy was cheering me on. I asked him if I was last and he said "Noteven close! There are at least 30 or 40 people behind you!" I had to dig a little deeper tosprint to the finish to show him how much his encouragement meant to me. 13
  14. 14. Before a triathlon race, it is always nice to do the swim course or a por- tion of it before race day. In this case the day before was packet RACE pickup so I was able to swim ~150 yards and the finish. The swim finish is up a ramp onto a dock for this race so it was a good remind- the er of what I had to do when exiting the water. RIVER I did this race two years ago and it was the first time I got on the podium for a triathlon. I placed 3rd and a guy named Brian Read placed 2nd. Brian was also doing the race again so I was able to chatwith him while setting up our transition. During the swim I had my eye on himbecause I knew he would probably be in the top five since I noticed he also raced thislast year and did well. As we started the swim I decided to draft behind Brian to con-serve energy. About 300 yards into the swim he started to slow down so I started togo around him then he picked up his speed again, I got behind him again. Then at thehalf way point he slowed again so I went around him and took off. I knew I needed toget out of the water near him or before him. I ran up transition and heard cheers frommy family, cool!! I took my wetsuit off onthe black mesh material pathway nearthe bikes since transition was on dirt. Inoticed at least one other bike was gonefrom someone who is in my age group!Yikes!2010 Swim: 14:482012 Swim: 13:092010 T1: 1:502012 T1: 1:12Got on the bike and I was off! I red-lined the whole time. I passed many other bikerssince some get on the course before us and some after due to the wave starts. The on-ly person that passed me was Tim who isin a younger age group than me. He saidsomething as he passed but I couldn’thear what he said. I tried to stay as aeroas possible and pedaled hard! The courseis three loops and it was GREAT to seeand hear Rosi and the girls cheering forme each time I passed transition area. Ifelt good on the bike and was happy totransition to the run. There was one bikealready racked (from my age group) so Iknew there was someone in front of me. 14
  15. 15. 2010 Bike: 00:29:192012 Bike: 00:29:292010 T2: :502012 T2: :44I saw two guys in front of me and with-in a mile I caught them both but unfor-tunately neither of them were in myage group. I was pretty tired andstarted to warm up as the sun starteddo get warmer. I felt good the first mile but then I started to feel fatigued. I have al-ways considered my run the strongest leg of a triathlon, but I wasn’t feeling it today. Ifelt I should be running at 7:00 pace but at times I was running slower. At about 1.5miles in a guy from my age grouped passed me, darn!! I couldn’t respond… I was in sur-vival mode. I was breathing hard, uncomfortable but I KEPT GOING!! There are manyturns (too many!) near the finish and I couldn’t wait. I looked back and didn’t see any-one, but as I neared the last 150 yards I pushed as much as I can. I didn’t notice but Bri-an (who beat me two years ago) was right on my tail. I only beat him by 4 seconds!2010 Run: 22:122012 Run: 22:272010 Finish Line: 1:09:002012 Finish Line: 1:07:01I am so happy to be healthy enough to race triathlons and it was great to see so manyfriends and acquaintances out there on the course Tri-ing. It is also great to have themcompetitors who give you motivation to push harder and go faster. A big thanks to Rosifor taking pics and the kids for the huge cheers! Rene Guerreo 15
  16. 16. SANDPOINT SCENIC HALF By Meghan FaulkenberryJayne Anderson turned to me asBryan Rowe drove us all toSandpoint. “You know what? Fortyweeks from today, we’ll be rac-ing Ironman Coeur d’Alene.”I sighed. Forty weeks. That’sit. Just over nine months to go and I’ll be bracing myself to conquer thebiggest race of my life. I couldn’t think of a better way to spend the dayof the fortieth week out, than with two great people heading up to onegreat town for one of the best half marathons this area has to offer. Theydon’t call it Sandpoint Scenic Half for nothing. A close second to Coeurd’Alene, it has to be one of my favorite towns to visit, even if most (ifnot all) of the times I’m in Sandpoint are because of a race or event I’veentered.Attempting to will my legs to run again after suffering through a humblingrun in Vegas, and encouraging my body to recognize what normal tempera-tures feel like, my recovery week after Worlds has finally ended. My 6weeks of marathon training have quickly begun. Last year on this weekend,Mother Nature shrouded Sandpoint in clouds and a cold drizzle. I rememberdriving up with Rene Guerrero, peering through the windows of my car, beg-ging the rain to stop. By the speed of my windshield wipers, it soon sunkin that getting soaked would be inevitable.This year, sunshine warmed our faces as Bryan, Jayne, and me walked overto packet pickup, a table surrounded by vendors with coffee, SunRype fruitstrips, Clif bars, and Ruby’s Lube (for all your chafing quandaries). Vol-unteers readied the post-race food table, laden with an assortment offruit, cheese, bagels, cookies, and pretzels. If this race’s scenic coursedoesn’t sell you out on a great event, then the food table certainly does! 16
  17. 17. A handful of familiar faces greeted me as Bryan and I waded into the crowdrunning the new half marathon course. The national anthem was sung (quitewell, actually) and within two minutes, Eric Ewing from Milliseconds Tim-ing had us off and running.So here’s the deal. The goal for the day seemed simple enough: start thefirst four miles at 7:40 pace, ramp up the middle 4 miles to 7:30, and runthe final 5 miles at top marathon goal pace of 7:20. Bryan and I—despiteour aching bodies (his as a result of being 2 weeks post Ironman Canadaand nursing a bruised lung)—did a stellar job of running the first fourmiles at a consistent 7:20min/mile pace. Well played, Meghan. Well played.As you may imagine, the plan for the rest of the run changed slightly.Now, it was all about holding that pace, which ended up being a bit of achallenge as the race progressed. Bryan and I just passed mile marker 4when the first guy flew by us on his way back to town. I can’t rememberexactly what Bryan said, but I remember being incredibly surprised thatwhat he did say didn’t include a swear word. What went through my headcertainly did.Not 6 guys behind the leader, James Rich-man passed us on his way back, too. Ithought it kind of early for people to belooping back so soon, as last year’sturnaround occurred exactly at the half-way mark. You can imagine my surprisewhen Bryan and I turned back towardSandpoint just a little over 5 miles intothe run. Either those volunteers mis-judged the distance and we would be run-ning a short half marathon, or they addedsomething to the end that would make fora serious mental nightmare with 5k leftto go. (More about this later.)Jayne ran alongside Jenny Yoakum and Jessica Fitzpatrick, imparting smilesas Bryan and I busted our butts trying to keep our pace. My legs started 17
  18. 18. screaming by mile 7, so I decided to resort to distractions and noticedthe scenery this course is named for. Paved trail. Large, open fields.Grass. Red and yellow leaves. Fall. I was pulled out of my distractionswhen Bryan and I passed a guy, still on his way to the turnaround, whokindly noted I was 10th woman. Spurred by the comment, Bryan turned to meand said something I don’t remember. I did notice a getup in his stride.Nice comments bring out the girl in all of us, I suppose. We approached the bridge that spans the river we’d swam across for the Longbridge swim two months ago. The headwind that slowed our pace also did a number on the water. I suddenly felt incredibly grateful to be run- ning across the bridge instead of trying to swim through the waves be- low it. We gutted out an entire mile (and then some) over the bridge, mak-ing a nice barrier for one gentleman who found refuge in our wake. Lastyear at this point, just one mile remained before the finish line. Thisyear? We hadn’t even made it through 10 miles. And that’s when she passedme. Craig Thorsen: “So what are you going to do when she passes you?” Me: “Let her go. I’m not racing tomorrow. Tomorrow is all about training for a bigger day, for a bigger race in Tri Cities 6 weeks from now.” Craig: “Good.”I have decided Craig knows me all too well. He asks me all the right ques-tions. He feeds me just enough detail. He imparts knowledge only a sea-soned mentor could know. Yesterday, during our bike ride, the topic of therace came up. Of course he wondered how Miss Competitive would tolerate agirl passing me when the aim of this “race” was to serve more as a train-ing “run”. Well, Craig? I let her pass me. I friggin’ let. her. pass. me.We made that final turn toward the finish line, when volunteers smiled andcheered, only to motion us off to the left on some tangent that was to 18
  19. 19. serve as our final 5k of torture before we could cross the finish line.They had no idea what a mental disaster they caused. Nonetheless, we didas were told and forged ahead on new trail. Again, I needed a diversionfrom the tiredness in my legs and tried to concentrate on the scenery. Thewater to my left looked like glass, and a green canoe with two occupantstook advantage of the conditions to hang alongside the trail. James againpassed us on his way to the finish line, having already made the turna-round. I started counting girls headed back my way. One wore all black,one skimmed along in a bright turquois tutu, and one…Her. Just ahead. In pink. The girl who passed me at mile 9 ran just 10yards ahead as I approached the turnaround. We rounded the turn together,and for some reason, I beat her out of it. I ran the same pace I’d ap-proached the turnaround in, and I looked nowhere but forward as I finishedthat final mile before taking the left turn toward the finish line. Let’sjust say she crossed the line after I did, even when I ran a controlled7:24min/mile pace that final 3k. (All for you, Craig. All for you.) Another Scenic Half Marathon rests in the books; another age group win to my credit. Bryan enthusiastically looks forward to racing the Tri Cities Mara- thon with me in 6 weeks after having successfully run 13.1 miles without succumbing to a broken lung. The post-race food tasted just as good as it lookedbefore the race. Yet it was the water. I couldn’t take my eyes off the wa-ter table, covered by cup after endless cup. It took everything I had tokeep myself from grabbing at every one, using several to douse me, drenchme. Others I’d use to quench thirst I didn’t really have. Why aren’t peo-ple throwing water at me? I’ll never look at water and ice the same wayagain, not after what I remember from last Sunday, the wave of cool reliefwater and ice provided from the heat of Vegas. Yet a marathon beckons.Let the speed work, the tempo runs, the 20-milers begin… 19
  20. 20. For many marathoners, training consists of running as much as they can, as far as they can, as fast as they can. The inevitable result of which is burnout, injury, or dashed race-day expectations. While you do have to push be- yond your limits when youre preparing to run long dis- tances, there are time-tested methods of doing so that have worked for millions of runners that dont involve pain and anguish. In fact, we here at Runners World pride ourselves on being the experts when it comes to safely-- 10 Golden Rules of Marathon Success and successfully--preparing for marathons. Weve been telling people how to do that for more than 40 years.’s World We tapped a few of our running superstars--Bart Yasso, RWs Chief Running Officer and veteran of more than 100marathons; Editor-at-Large Amby Burfoot, author and winner of the 1968 Boston Marathon; and Jennifer VanAllen, the 2008 National 24-Hour Championship winner--to sift through reams of advice and compile themost valuable tips for running long. In this adaptation of their new book, The Runners World Big Book ofMarathon and Half-Marathon Training (copyright © 2012 by Rodale Inc.), youll find essential rules to helpyou break through performance barriers and finally achieve your 26.2 dream. (Beat your PR by learning howto Run Your Best Race Ever!)1. Warm up and cool downIts tempting to jump right into your run, but dont. A five- to 10-minute warmup raises your heart andbreathing rates and gets blood flowing to muscles. Insert a few strides to wake up your nervous systemand get fast-twitch muscle fibers firing (or try this 7-Minute Total-Body Warmup). In general, the faster orfarther you intend to go, the more you should warm up. Cool down after a hard run so your heart rategradually falls. Stop abruptly and blood can pool in your legs, making you feel faint.2. Start slow, build graduallyCoaches say the best way to avoid injury is to follow the 10-percent rule: Increase your weekly mileageand the length of your long run by no more than 10 percent each week. Your muscles and joints needtime to adapt to the workload.3. Go easy most of the timeComplete about 80 percent of your runs at a pace thats about 60 to 90 seconds slower than your goalrace pace. It should feel comfortable--if youre huffing and puffing, youre going too fast. Your heart andlungs adapt more quickly than muscles, tendons, and bones when you increase mileage. Frequent running atan easy pace gives your musculoskeletal system a chance to get stronger and catch up with your cardio-vascular gains. 20
  21. 21. 4. Hit the hillsOnce a week during the first half of your training, run the hilliest route you can find. Hill work builds legstrength, aerobic capacity, and running economy (how efficiently your body uses oxygen), which gives youthe strength and stamina to run faster later in the program.5. Alternate hard and easyIf you dont push yourself, youll never develop the ability to run farther or faster. But if you dont restenough, youll burn out or get injured. Follow speed sessions or long runs with an easy run or rest day,and every few weeks cut back your mileage by 20 percent. These recovery periods allow your body torepair and rebuild damaged muscle tissue, thereby helping you get stronger and more resistant to fatigueat faster paces and longer distances.6. Remember to cross-train cross-When you run, your muscles, joints, and connective tissues absorb a lot of shock. Cross-training gives yourbody a break from the pounding while maintaining your cardiovascular fitness. Yoga, Pilates, and strengthtraining promote recovery, build muscle, and develop a strong upper body. Swimming, cycling, ellipticaltraining, and rowing improve your aerobic fitness (for more ideas, try these 4 Workouts Borrowed FromOther Sports).7. Measure your effortGo too hard on easy days and you wont have the energy for speed sessions and long runs. Go tooslow during hard workouts and you wont push your fitness to the next level. Use pace, heart rate, or thetalk test to ensure youre working out at the right intensity and reaping the intended benefit of every run.8. Turn it upEven marathoners looking simply to finish should do speedwork. Running fast builds cardiovascular strengthby forcing your heart to work harder to deliver oxygen to your leg muscles, which, in turn, get strongerand more efficient at extracting oxygen from your blood. Speed sessions raise your metabolism, increasingcalorie burn even after your workout. Turning your legs over at a quicker rate also sheds sloppiness inyour stride--youll run more efficiently and it will take less effort to run fast.9. Run at race paceSpend time practicing your goal speed during training and it will feel like your bodys natural rhythm comerace day. Mentally, logging dozens of miles at race pace will help you feel more confident when the startinggun goes off.10. Trust the taperIn the final three weeks before race day, drop your weekly mileage by 25 to 50 percent, but maintain theintensity of race-pace runs and speed-work. Many runners fret that theyll lose fitness. But a 2010 studyby researchers at Ball State University found that runners who maintained speedwork but dropped theirweekly mileage by 25 percent three weeks before race day lost no cardiovascular fitness, gained musclestrength, and improved their race times. 21
  22. 22. INGREDIENTS:1/2 cup butter, softened3 cups low-fat oat bran muffin mix (1 box, I used FiberOne)1 cup quick-cooking oats1/2 cup walnuts (or other favorite nuts) chopped3 cups fresh berries of your choice1/2-3/4 cup sugar Fruit & Oat BarsDIRECTIONS:Preheat oven to 400 degrees. Microwave berries and sugarfor two minutes, set aside to let cool. Place butter, muffinmix, oats and nuts into a bowl and mix thoroughly. Presshalf of the crumb mixture into the bottom of a greased 9 x13 pan firmly. Spread the berries mixture over the top even-ly. Top with remaining crumb mixture and press untilfirm. Bake 20-25 minutes or until top is lightly brown, mak-ing sure not to over bake. Cool completely and cut intobars. Delish! 22
  23. 23. Zucchini LasagnaIngredients• 1 pound lean ground beef• 1 clove garlic, minced• 2 cups sliced mushrooms• 1/4 cup chopped onion• 1 can (15 ounces) tomato sauce• 1/2 teaspoon salt• 1/2 teaspoon dried oregano• 1/2 teaspoon dried basil• 1/4 teaspoon pepper• 4 medium zucchini (1-1/4 pounds)• 1 cup (8 ounces) low-fat cream-style cottage cheese• 1 egg, beaten• 3 tablespoons all-purpose flour• 1 cup (4 ounces) shredded mozzarella cheeseDIRECTIONS:• In large skillet, saute onion, garlic, and mushrooms in some olive oil.Add beef and cook over medium heat until meat is no longer pink; drain.Add tomato sauce and seasonings. Bring to boil; simmer, uncovered, for 5minutes.• Meanwhile, cut zucchini into 1/4-in. slices the long way. In small bowl,combine cottage cheese and egg. Dust the tops of the zucchini slices withflour (this will keep the dish from becoming too watery). In a greased 3-qt. baking dish, place half of the zucchini. Top with cottage cheese mixtureand the meat mixture. Repeat layer of floured zucchini. Sprinklewith mozzarella cheese.• Bake at 375° for 40 minutes or until heated through. Sprinkle with ad-ditional cheese if desired. Let stand for 15 minutes before serv-ing. Yield: 6-8 servings 23
  24. 24. The Board of Directors, Sponsors and the Calendar of Upcoming Events…. BOARD OF DIRECTORS • ERIC BYRD ~ MEMBERSHIP DIRECTOR • JAROD CROOKS ~ TREASURER • MEGHAN FAULKENBERRY ~ MENTOR DIRECTOR • NATALIE GALLAGHER - SOCIAL DIRECTOR • GREG GALLAGHER - VICE PRESIDENT • RENE GUERRO - WEBSITE DIRECTORWe would like to • JENNIFER LITTLE - CLOTHING DIRECTOR extend a • MELISSA SKELTON ~ SPONSORSHIP LIASONgenerous Thank • ALISON STITT - NEWSLETTER DIRECTOR • JESSI THOMPSON - SECRETARYYou to our truly • ROGER THOMPSON - PRESIDENT amazing sponsors!! September /October 2012 J Oct. 6 Portland Half/Full Training Opportunities: • Marathon • Whitworth Masters Swim, of- fered FREE to Tri Fusion MEM- • Oct. 13th Leavenworth Half/Full BERS every Sunday am. Sign Marathon up on the forum as limited spots, • Oct. 14th Spokane Half/Full and confirm times. Marathon • Continue to post & check for • Oct. 28th Tri-Cities Full any training swim/ride/run on Marathon the Forum, Facebook page and/ • Nov. 25 Seattle Half/Full or send out an email! We en- Marathon courage all of you to post your workouts there as well! • Dec. 2 California Int. Full Marathon Upcoming Events: Check the forum for upcoming Greenbluff social event Next Membership Meeting: October 17th Twigs North 6:30pm Races: REMINDER: No Meeting in Novem- Check Forum “Races” for other post- ber or December ed events. Also find lots through Race Rag , & various online sources. • Sept. 22nd Priest Lake Half/Full Marathon • Sept. 29th Wild Moose Chase 25k • Oct. 6 Colbert Half Marathon 24