Howdy Y'all

Hey Guys,

Here is a quick update for you! we made it to Yellowstone on Tuesday after what seems like FOREVER!! Every mile seemed to stretch farther and farther. On the way down we did stop at Montana State University and snapped a few pics. We both find it interesting to look around at all of the different University's; on this trip we have 4 planned!

Yesterday we went to old faithful and drove through a bit of Yellowstone. Old faithful was pretty neat but it was rainy and cold while we were there so we spent most of the time letting people pet Rexy. Turns out when you have a giant grey dog that has a ridiculous amount of energy it draws some attention!

Once we got back into town we went back to the campsite so I could get a short run in. Once all was said and done we went for food and to the IMAX. Eating here is always interesting. In Yellowstone there are tons of pizza places and BBQ's...thats about it. Needless to say with all of my digestive issues it has been interesting. People sure look at you weird when you don't want cheese on anything! The IMAX movie pretty much sucked and we both think that it was at least 20 years old. A little outdated don't you think?

Today we drove from Yellowstone to Mountainhome where we will be until after the race. Tomorrow is race prep day and more universities to tour!

Here are some pics....

We have more pics from today but I am both too tired and too lazy to upload them right now. I have to get up early and get my training in tomorrow! I will try and update before the race!

Bring on Boise

I sooo super duper really really excited to be leaving tonight on holidays. The best thing about our holidays, they always include a race in there somewhere!! But first before I get too ahead of myself here's how the weekend went.

Saturday morning I was up at 7:50...yes I know my mornings get earlier and earlier on the weekends! I have my own personal giant grey alarm clock that always wakes me up between 7 and 8 am! Chad of course hears nothing....

Once I took Rexy out I ate and then laid back down on the couch to wait for my food to digest a bit. Then I was out the door for my run. I am not normally running by 9am on a Saturday but it was kind of nice. It took me awhile to get warmed up as I was still feeling a little sleepy (it takes me around 2 hours to wake up:). Once I got going I noticed that the only other people out on the trails this early are other runners...people who look like they are running for a purpose and training for something. It was a nice change from the bikers, walkers, random people yelling and floating down the river, people having family picnics, the random runners who sound like they are going to have a heart attack...seriously slow down a little and you will still be running and able to breathe! Anyway I had a good run, feeling good leading up to my race and it was nice to have it done early in the day.

Once I got home we got everything together and went out to Vulcan for the Tinman Triathlon. This was Chad's first sprint distance and I was excited for him...perhaps even more than he was. We got there and it was raining pretty good. Chad really didn't want to do the race. He went and checked in and to go and set up for transition and next thing I know he is beside me telling me he didn't want to do it. I know how he felt...I go through this all of the time...I get so nervous that I just don't want to do it! I told him in the nicest possible way to suck it up and get in the pool. I don't think he was very happy with that but he did it:) Tough love honey, tough love. You would do the same thing to me so I didn't feel bad. For my first half he had to pretty much push me into Sylvan Lake...I wanted to stay crying under the tree but he wouldn't let me:)

His race went great! He looked so strong for the whole thing! We were both happy to get into the truck and warm up at the end though...my feet were so wet and cold I think it would have been easier to race. Being a spectator is hard work!

Yesterday I rode on the trainer. I found it hard to stay focused on what I was doing so every once in awhile I had to watch my numbers so maintained some kind of intensity! Swimming last night was good. We did some 100's....getting race ready! I had a hard time staying focused at swimming too, I think I just had so much to do before we left I had a hard time paying attention to my workouts!

I am feeling ready to race and I am excited to see if I can push it a little bit this year now that I can actually bike and run at different paces rather than just trying to finish! My goal as always is to PB; my times for the Desert Half last year are:

Swim: 39:32
Bike: 3:42
Run: 2:28
Total: 6:56

This was on a crazy hilly course though and by the time I got to the run I was just trying to finish! If I could get 6:45 I would be happy, this course looks hilly too so I'll have to get my climbing legs ready! I'll try to keep you updated!!

Happy Training!

OMG my legs hurrrrrt today!

Hey all,

This has been a good week of training and my body can feel it. Monday I went for an easy run and it was just that - easy. Then I went for a massage and my back is one very very tight mess, and if you can believe it worse than my legs. More specifically the lower traps....which is what I am always complaining about when I am climbing.

Tuesday I was off work early so I went biking earlier than the group ride. Now that we have a little monster in our lives if I can get home earlier the better it is for Rexy! I tried to do some intervals, I have a hard time doing them in the wind. I did my best and pushed through. It was a quick one 80 mins, just out to Cochrane and back.

Wednesday I had a awesome run. When I have intervals I run certain routes and this time I made it farther than I ever had before...on a training run:):):) I was doing half pace intervals too, so not even 10km race pace! I was pretty pumped to see the progress. I am slowly developing these legs for running! It was soooo hot outside and very little wind, it doesn't get much better than that. I almost wish I was biking...that doesn't happen often with the wind!

Wednesday night our fearless leader was back and although we did our best to convince him that we should visit and chat because we need to catch up...he didn't go for it and tried to push us into the pool. I was having a pretty good swim; we did some 200's, 100's, then the 50's came and I died. I did get a wicked cramp in my calf trying to keep up to the guys on the 50's and my leg is still sore today!

Yesterday is what really gave my legs the wonderful ache that has now set in. Showed up to biking and my riding partners were Greg, Darryl, Trevor, and Chris. Crap. Four of the fastest guys in our group and me! Greg and Trevor took it easy and let me draft...and by them taking it easy means I was pedaling my legs off trying to stay on their wheels. They pulled me along out to Cochrane...nice guys! I got 2 1/2 hills in and didn't even get soaked. I had to hammer down on the way back as well....but made it and now my legs have been a little achy since then. I can feel the tiredness in them. I better soak it up for race day!

Now i get to start tapering for the Boise 70.3 for next week! Yay! We are leaving Monday night so I am very excited to go on a little holiday. It looks like I will be riding the trainer this weekend though, lots of cold rain in the forecast.

Have a great weekend and happy training!

Here it is....

Hi guys!

Sorry it took so long for the recipe, but better late than never!!!

1 cup spelt flour
1/2 cup multigrain flour
1/4 cup of oatmeal
1/4 cup kamut flakes
2-3 tbsp Agave nectar
1 tbsp baking powder
1 tsp cinnamon
1/4 tsp baking soda
4 egg whites - beaten until fluffy
4 mashed bananas
1/2 cup soy or skim milk
1 tbsp lemon juice
1 tsp vanilla
1 cup carob chips (optional but I highly recommend it)
1 cup frozen cranberries (optional)

1. Pre heat oven to 350. Lightly coat a 9 x 5 inch pan with cooking spray and dust with flour.
2. In large bowl combine dry ingredients. In a medium bowl, beat egg whites until fluffy. Then pour bananas, milk, and vanilla into large bowl.
3. Add dry ingredients to wet and mix until just blended. Fold in egg whites, then add carob chips and cranberries. Pour into pan and bake for 55 min.

YUMMMMMMM

Training has been going well. On Thursday we went out and did a couple repeats of the cochrane hill and I can see the improvement from last year. I still get dropped...but not nearly as quickly and I can still see people!

This weekend was a busy one. We were up on Saturday morning to go and meet Darryl for a long ride. We met at his house and left from there. Chad said we were biking to Langdon...what he didn't tell me is that we had to ride on Glenmore trail out of the city. Needless to say I almost crapped my pants a couple of times leaving the city. I swear I could have reached out and touched a semi that went by us!! That made riding through downtown seem easy...they are all cars down town and the fastest they go is 50 km/hr not giant trucks that don't like cyclists!

Once we got out of the city it was much better, but I messed up on my nutrition and wasn't having the greatest ride. I couldn't get comfortable on the bike for some reason. Its funny how I can go from having an awesome ride on Thursday to a crappy one on Saturday. On our way back into town I decided to ride in traffic rather than stick to the shoulder...the cars could go around! And they did! Back to the truck for a run which was supposed to be a harder effort...funnily enough I felt better on that quick transition run than I did on the bike!

We went home walked Rexy and then went to a BBQ at Allan and Karen's house and got to visit Baby Alison...who is soooo cute! I was pretty wiped after biking and fell asleep sitting up on there couch! Its a good thing they know we are triathletes and sometimes that happens!

Sunday morning I was awake at 5:30 am! Chad was doing the HSBC half marathon. Man that's early when you are not racing! Ha ha...I now know what Chad goes through on race morning with me! Although I think he is waaaaay crankier :) I went and dropped him off at the train and then went back to bed for about 30 min. At 7 I was up again and out the door to watch Chad run by the house.

Managing Rexy on 17th was interesting with 7000 people going by and not to mention all of the food and garbage all over from Saturday night! She had a bit of a buffet to choose from...lots of pizza. Not too much of it got down thank goodness...I was able to catch her most times!

Once Chad went by (who stopped by they way...I still get made fun of for stopping on the run during ironman!) we started walking down to the finish. I think I underestimated how far it was...it took forever to get there! I just made to the finish in time to see Chad go by. He had a great race finishing 1:44:10 and his goal was under 1:45!! Not too shabby for someone who NEVER runs!! He needs to learn how to train for 3 sports at once not one...rookie mistake!

Once we made the long walk home I decided to get my run out of the way. I had been on my feet for 3.5 hours, but I just wanted to get it over with so I could have the rest of the day to relax! Out the door I went and I actually felt pretty good for the most part! By the time I got home I was pooped but that is to be expected! With a shower and a nap I was feeling better...and was able to be lazy until swimming.

Last night at swimming Darryl and I were the only ones there so we decided to do 200's. I am really trying to get my catch down pat so I made sure to stay focused and work on my pull. We both did 200 swim 200 pull alternating, but I busted out the flippers and paddles to mix things up a bit! Chad came for hot tub time to loosen up his legs!

Today I have a couple of recovery workouts - an easy run and bike. I do have a massage booked for this afternoon...I am about 3 months overdue!!! It will be nice to get things loosened up before my race in a couple weeks!

Happy Training everyone!

To boost my immune system....

Hey,

So I am on a mission to boost my immune system and get (and stay) healthy. I cooked, chopped, baked like crazy on Monday night. For those of you who know me know that I am a health nut...or as Chad would say "I eat weird food"

Multi vitamins, omega 3's, vit D, green tea leaves, anti-oxidant drink and some weird drops that my naturopath gave me - they taste like CRAP

Ancient Grain (millet, quinoa, kamut flakes) and Veggie soup

whole grain pasta with sauce loaded with spinach and asparagus - 2 of the most nutrient dense foods you can eat

Berries - are crazy good for you

More veggies - everyone needs to eat more veggies :)

Banana Bread - this is the healthiest recipe ever, egg whites, spelt flour, no sugar (agave nectar instead), carob chips, cranberries! I will post the recipe later!

Moving on....

I went for my run on Monday and although I was still coughing it felt sooooo good to be out there. Last night we went for a group ride (about 75 min I think) and tried to do some pace intervals, which was hard in the crazy wind! I am still on the mend...as long as I don't get worse I am going full steam ahead back into training!

Here are some pics of Rexy since I haven't posted any in awhile. She has hit her teenage years - oh what fun! The last one is of her in her new house...she chewed her way out of her other one! Then we had to wedge her up against the wall until we could go and get her a new one; she figured out how to push it away a from the wall and climb out! We woke up early that day by her jumping into bed with us! Chad was yelling "why did you let her out" all the while I was asleep beside him yelling back "I didn't!" Ha ha ha she makes our life interesting....and busy!

Happy Training!

Pictures from Legend Camp

Chad and I at the top of Anarchist
Me procrastinating by taking pictures!

Susi, Chad, and Greg - Day 1 at the Husky in Osoyoos

Everyone is still smiling

Chad and I at the out and back day 1

Kellie and Susi at the out and back - Day 1

This is the Mountain Goat I saw at the bottom of Yellow Lake

The picturesque Green Mountain Road

Day 1 before the ride...little did we know what we were getting into!

Pictures from SPG

Hanging out after the race

Chad and his first place medal

Me with my medal

I am alive...

Hey Bloggers,

I know it has been forever since I have updated, but between training camp, being away, and mostly being sick there just hasn't been any time. I am back and promise to update you!

So I guess it all starts with the sickness. The week leading up to the splash pedal and gasp I was starting to get a cold. After the race I took it easy trying to recover so that I could go out to training camp and just giver. Well I just steadily got worse all the way along. It was in my chest and I was hacking up my lungs on a regular basis.

This did not stop me from hammering away at training camp (more on that later). Which in turn made me even more sick. Then I went to Vancouver to visit with my family...my dad had his surgery on the 14th, all is well and he is recovering nicely! Once I came home I was on strict orders by Greg to take it easy until I am better.

Well I am STILL coughing and fatigued, but I am going to go for an easy run today and test the waters. In relation to how I was I am much better and I think I may be rid of this thing. It turns out I was a little contagious and now Darryl and Chad are both sick and Lisa is on her way. I am soooo sorry guys, I hope you bounce back fast!

Here is what went down at training camp in Penticton:

We left Thursday after work (around 6:30) headed to Penticton. I was down and out for the night by 10:00. Darryl was not too far behind me and Chad was on his own to drive the rest of the way. The nighthawk that he is didn't have a hard time with this! We got to Penticton around 1:30 local time and couldn't remember the name of the hotel. With a quick call into Greg we soon found our way! Then it was straight to bed because we had a full day of biking ahead of us!

Camp Day 1

We were up early enough to get ourselves together and organised to ride. We were doing the course in reverse (which is about 160km), so our jerseys were stuffed with food and gels...well mine was anyway :):):) We also had to raid Greg's food since we hadn't gone grocery shopping yet, what are coaches for hey!

We stayed as a group through town and out onto Green Mountain Road (GMR). Although we were told to take it easy everyone was off right away. I stayed back...trying to breathe...took my inhaler and waited to feel some what "normal." After about an hour my chest started to loosen up a bit and I was able to breathe a bit. The descent from GMR is soooo fun and you can just giver.

We met up again at the Big Bear and once everyone got there we were off to tackle the rollers and the back of Richter pass. These were still challenging but nearly as bad as I remember. I snotted and hacked my way up and was soooo happy to see the Husky in Osoyoos. After a quick break we were back out on the road and my legs were feeling all of the climbs I had just done. The way back into Penticton Susi and I rode together...we would take little breaks and chat and then get down to business and bike. I got a flat outside of Oliver and was able to change it with relative ease. To be honest I was kind of glad because the break was nice!

We stopped again (very briefly) at Tickleberrys and met up with Chad and Dusty. The way back into Penticton was along Skaha lake (the run course for IMC). It is so pretty along there...and bumpy I might add!

I was more than happy to get back to the hotel, and then somehow they convinced me to go for a run. It was a quick one, only 10 mins I think but with my wheeziness that was good enough for this gal. Then it was into the freezing okanagan lake to ice the legs. Within a couple of minutes I was good and numb. Susi braved the water with me...Chad put a toe in and said no way!

Camp Day 2

We went out to Oliver to go for a swim. It was CCCCCOLD. I had to talk myself into getting in the water. I wanted to swim with Chad though because it was his first open water swim. Open water swimming is sooo different than swimming in a pool. Especially when you throw a wetsuit and lots of people in the mix. We started out okay, Susi was giving Chad sighting tips. He wanted to take a break so we went back into shore and then I swam out a bit and he swam to me. That way it was easier for him to sight and stay on track.

Once we got out of the freezing lake we headed out to Osoyoos to climb anarchist. This is a 20 km climb with some pretty good grades. I love the challenge of climbing so I was actually looking forward to it. I started time from the moment I had to gear down...I don't think I even made it past the fruit stands at the bottom before I had to do that! I got into my groove and climbed my way up. I did see a mink and a snake...which I still think was alive although no one else believes me that it was! I find the hardest part is when I am close to the top and around every corner I am looking for the top and it isn't there! It took me 1 hour 19 min to get up to the top. Then it was the zoom zoom down. By the time I got to the husky my back was on FIRE!! Yes my back...sounds weird but when you climb like that you use a lot of core and back...so mine was hurting.

The way back I was a hurting unit and was sooooo happy to be off of the bike. Chad and I went for a quick run...I was smart today and took my inhaler about 30 min before I got on the bike so I was still a little wheezy while running but not nearly as bad as the day before!

Camp Day 3

This was a doozy of a day for me. I felt awful. I got up, got ready and headed out at about 7:30 to get a head start on the guys. I lost part of the group right away...they decided to go down main street instead and I didn't know:) So I went to usual way and led a couple of other people who didn't know the course out to Maclean Creek Road. Once I got going it wasn't too bad, not great, not awful. I tucked into aero at OK falls and stuck to my plan all of the way out to Osoyoos. By the time I reached the Husky I was hurtin, but the hills were coming and I like to climb so that was my saving grace.

Up Richter and onto the first couple rollers is when Greg and a couple of the other guys caught me. I was happy I made it that far, I was sure they would have me by the Husky! Darryl came by a hill or two after that! The rollers went good considering, I did go into Keremeos for a quick water break and then it was back to Yellow lake. I think the 20ish km of gradual climb leading up to Yellow Lake it worse than the climb itself or at least I find it harder!

At the top of yellow lake I had a little pity party. For some reason I figured that even though I was sick, killed my legs with the 2 previous days, it being early in the season I should have seen more improvement. My frustration with being sick 4 times since January finally got the best of me and I was not a happy camper. I kept on trucking...I was cranky but I wasn't about to pull over and call it quits. So I sucked it up and kept on going. When I got back to the hotel I wanted to crawl under a rock. Instead I went and iced my legs, had a shower, took a couple of advil and layed down until the pounding stopped! An hour or two later I was feeling a little more human and was able to go out an visit a bit. I have not felt that awful in a long time....I think Ironman was easier than that! What doesn't kill you makes you stronger right???

I have not trained since then, so I am itching to get going again because I have the Boise 70.3 coming up in a few weeks! I do get to watch Chad race for the next 2 weekends as well, watching races always motivates me!

I think I have paid my sick dues for the year so hopefully I can move forward to a healthy summer and season!

I am sooooo behind in blog reading as well so my plan is to catch up and see how everyone's training is going!

Happy Training everyone!