Changing Seasons – Changing Distances

With the completion of my last 2009 race, Ironman Arizona, I have been fully enjoying the off-season. I love waking up and thinking, hmmmm…what do I want to do today? The answer is always RUN! I have adorned my bike for 45 min since the IM and then put it back into hibernation for a bit longer and swimming has not even crossed my mind yet (but tomorrow I will get back in to give the legs a break).

This was one memorable season between the Revolution 3 Half Ironman, the inaugural Augusta 70.3 and Ironman Arizona. But the year also was a transition year for me. I love my sport but my MADD (Midget Attention Deficit Disorder) kicked in and I really wanted to transition into something new for 2010. I decided it was time for me to hit the ultra scene and add in the excitement of trail running. Sooooo…2010 has the following in store for me…

Mountain Mist 50K – Alabama’s Toughest Trail Run. It boasts 3500+ feet of climbing and man does it look fun! I have a lot of training to do before January 23rd! I have been doing some fun trail running with Joy and plan to hit the North GA Mountains the week leading up to Christmas to trail run, get in some riding and hiking. I am REALLY looking forward to this!

Carl Touchstone Memorial Mississippi Trail 50 – Hmmmm, they have a 50 miler too so wrote to my coach and asked if I should switch from the 50K to the 50 miler (he is probably rolling his eyes)! This trail run has rolling hills and looks like a blast. Also, this run has some NICE bling! This is being held on March 6th (5 days after I turn 39 and time to start thinking of what crazy event I will do for the big 40)!

Trail run starts in the surreal pre-dawn darkness

Keys 100 – Okay, this one is going to hurt! On May 15th I will be running the 50 mile solo from Marathon to Key West. It is going to be a hot one! My coach is running the 100 miler from Key Largo to Key West so hopefully I can pace him towards the end of his run if I have anything left in me. Chalk this one up to having to train for my next race — good prep for a long run in the heat!

7 Mile Bridge - Crew can't get to you here...yikes!

Ultraman Canada – All the above is just races to prep for the “big one”. On July 31st, August 1st-2nd I will be participating in one of the most difficult challenges to date. Ultraman Canada covers part of the Okanagan/Similkameen regions of British Columbia, Canada. There are 38 solo entries for 2010 and this race is by invitation only.

Saturday – Stage 1 – 6.2 mile point to point swim starting in Penticton and finishing in Okanagan Falls, followed by a 90 mile bike ride, beginning in Okanagan Falls over the Richter Pass returning to Okanagan Falls.

Sunday – Stage 2 – 170 mile bike, beginning in Penticton and ending in Princeton.

Monday – Stage 3 – 52.4 mile double-marathon run from Princeton to Summerland.

After August 3rd what will I be doing….a long recovery, cheering on my sisters (who are participating in half IM and ultra running events too!) and friends in their races and maybe toss in a race here or there for fun

Until next time…Midget OUT!

Is 2009 Really Almost Over? Then What?

When November hits it always seems like a reality check that another year of life has almost passed. But for some reason every year just gets better. I am looking forward to ending this year with a bang and starting a new adventure with new challenges and goals next year.

I wanted to first highlight a few people that have persevered through some tough situations to reach their goals over the past few weeks.

Freddy At The Start of IMFL

Freddy Baby! One of my favorite training buddies. Freddy had gotten me though some long (5-6 hour) training rides this year as he was  training for IMFL. He was always solid on the bike and there was no doubt he was in for an outstanding Ironman. On November 7th at 7:00AM CST he started the journey and 13h 42m 50s later he crossed the finish line as an Ironman (Freddy had also done IMCDA and IMAZ). Half way into the bike his body rejected the nutrition and if anyone has ever had nutrition/hydration issues in an Ironman you know how excruciating the pain is and mentally it takes all you have to get one foot in front of the other. You truly are an Ironman Freddy Baby. Congrats!

The Sign His Daughter Nikki Made

You Are An Ironman!

Heather - Balancing Family, Life, Work And Her Sport

My younger sister Heather! She is one tough chick that just amazes me. This morning she headed out to the San Antonio Rock ‘n’ Roll Marathon with aspirations for a Boston Qualifier. Her training was simply perfect. She was doing 20 mile training runs (with massive hills) in 7:30 splits. As I was tracking her this morning I knew something was wrong. I got the call from her husband that Heather was with medical and was in route to the ER. She could not talk so they were not sure what was wrong with her. She trained hard through medical issues and illness but race day is always the unknown. Unfortunately race day brought sever dehydration that shut her body down. When she called me what did she say, “In a few weeks I am going to put my number on and run 26.2 around my neighborhood!”   I love you Heather and so proud of you. Stay strong.

My friend Jason Lester! Jason has been through a lot in his life including being hit by a speeding car running a stop sign and paralyzing his right arm at the age of 12. He has dedicated his life to using athletics as a tool to inspire and encourage youth and adults to achieve their full potential. The past few weeks have been monumental for him. Why? Select the link and you will see: GO JASON!

Also, check out his amazing tech tees! Support Jason for RAAM 2010 and SYF and Train!

Next Up is Ironman Arizona! Doing an Ironman at the end of the season really makes for a long year but it is finally around the corner and it should be really fun. For some reason I have no nerves and just more excited to get to the start and smile my way through it. I do hope to place top 15 in my age group but you never know what race day will bring your way. Check out race day updates here!

I Am A Dork. Nuf Said!

2010 races are coming along just nicely. My big event is Ultraman Canada on July 31, Aug 1-2 and I have a couple of Ultramarathons I have signed up for. January 23rd is the Mountain Mist 50K which is 31 miles of trail running with 3500 feet of climbing and in May I have the Keys 100 50 mile ultra that will help me with heat acclamation for  Canada.

I am thrilled to be starting with Team Hendryx on December 14th. I was lucky to meet Bill while at a triathlon in Orlando this year (thanks Shanna and Dan!) and when talking to him about my 2010 plans he was more excited for me than I was. Perfect

Last but not least the cover for the ATHLETE DVD is out! In talking with Dave once the release date is established, the trailer and final posters go live!

Boy does taper give me too much time to write a long blog entry! Until next time…MIDGET OUT!

Past, Present and Future

Wow, it has been a while. Work, training and life have been keeping me busy and oddly I am enjoying every second of it.

PAST

A couple weeks ago I ventured to Augusta, Ga. for a Half Ironman and had a blast. The course was fast and fun but the best part of my time there was spending time with my girls JC, Joy, Lesleigh, Shanna, Libby and Tracy. It is times like this that you realize how lucky you are to have such amazing people in your life. JC was training for Ironman World Championships and Joy was training for the Chicago Marathon but they still made the 4.5 hour trip to Augusta to be the best Sherpa’s for Lesleigh and I. Thanks Ladies, you are truly the best!

JC, Kellie, Lesleigh & Joy

My GOTRIBal girl, Shanna at the swim start!

Joy, Libby (who crushed the course!) & Me

Since the race was not a far drive from Jax there were 35+ people there either racing or cheering so it was great to see a lot of familiar faces! Also got to meet my friend Jason O. for the first time! Very fun to run with you and your bro and thanks for waiting for me at the finish (man did you have to wait a long time)!

PRESENT

This past Saturday JC took Kona by storm only 6 weeks after Ironman Louisville and braved the hardest IM course out there. She finished in 11:30 (to put it in perspective it would have taken me 14 hours) and she looked amazing crossing the finish line!

JC = Wonder Woman

Check out JC’s race report HERE . My favorite part was when she stopped to help a guy who was on the side of the road and gave him a CO2 cartridge. When he passed her later in the bike he called her ‘his hero’. Proud of you girl, that is what it is all about!

I also have to give a huge shout out to Sydney who has never done an IM before, qualifies for Kona via a half IM and takes on the toughest IM course as her first one and destroyed it with an 11:06 (damn girl!) and in 6 weeks she will be on the course with me in IM Arizona. Some tough chicks out there!

Ahhhh, my girl Joy. Well, her training this year was full on focus for the Chicago Marathon. She battled some ups and downs in her training with some injuries which wreak havoc with you mentally but she finished right where she wanted to! GREAT job out there, Joy! 3:22 is just outstanding!

While my girls were out there racing HARD I was back home doing an IM race simulation with two buddy’s that are doing IMAZ as well, Kerry and Tony. Both on track for Kona slots if all goes well. We started at 6AM with a 1 hour swim followed by a 106 miles bike and 12.5 mile run. It hit 95 degrees out and boy was it painful but perfect to prep us mentally for the day ahead. Talk about amazing peeps, my friends Sean and Steph put out ice water, ice water sponges and gels for us as they were on our run route. THANK YOU for saving our lives out there, you guys are amazing!

Oh, I can’t forgot about my own flesh and blood! My twin sis, Carrie, qualified for Boston 4 weeks back and the week before IMAZ my younger sister, Heather, has her eyes set on a Boston qualifier as well. Hey Dan, if you see someone like me in Boston next year her name is Carrie

FUTURE

I have been doing some soul searching and pondering as to what 2010 will bring. I struggle with the fact that work and life are not going to slow down but I am ready to take on distances that are geared more towards my type of training and racing, the Ultra scene. I realized I am ready and I have some races already on my list. The most challenging would be Ultraman Canada and my application has been submitted and I am first on the waiting list. If I don’t get in then 2011 it is! The funny part is I asked a very special person to crew for me and sent a long email explaining how it is not going to be fun but a lot of work, etc. but wanted to know if he would be willing to support me. His reply email back was simply, “Hell, yes!”  I love you Dad   I also have a few Ultra Marathons I will be doing (31-50 mile races) to get my running up to speed.

Life never seems to slow down but I never find myself without a smile. Life really is good.

Until next time…Midget OUT!

Kellie’s Picks

In my 9 hours of solo biking and running this weekend I had a lot of time to think. What did I think about? Products that I think are very useful for athletes (and non-athletes alike). So, here is my list of items that, well, rock!

First let’s start with the workout products…

1) This one is compliments of Coach Brett. In one of our conversations he asked me what I like and what I don’t like. I don’t like swimming more than 2x per week. NOT suggesting that for those that want to be competitive! He said, “Fine, no problem but I want you to get a pull-up bar and strengthen your lats.”  DONE! I love it. In between meetings I hop on the pull-up bar and do some sets and switch it up a bit to work the biceps and triceps. The one I purchased was the Iron Gym and it took no time at all to put together! Note: you will need to purchase an attachment for larger doors. Got the free ab straps…should be getting them soon!

2) FOAM ROLLER!! The one thing that most triathletes suffer from

is tight IT Bands. In lieu of getting a massage every day I opted or a Foam Roller in which my girl Joy painfully introduced me to. I purchased the Go Fit Foam Roller and LOVE it. I use it at least 4x/week and work my hams, IT bands, calves, back, gluts, and more.

3) Ahhhh…the Bender Ball! No matter what I always felt like my back hurt after doing abs. I found the Bender Ball online and it was only a few bucks so figured I would try it out. It is small so it takes up no room at all and I whip it out when watching TV and do some abs and no back pain! Really neat little contraption to help keep your core strong and help avoid back pain.

Now onto food/drink products…

1) A while ago I switched from 2% milk to Soy milk and actually liked it better. I got an ear full from my tri girls and sisters on Soy and after reading up for it and not liking some of what I read (my preference so not discouraging others from drinking Soy) I switched to Almond Non-Dairy Beverage. I drink the Blue Diamond Almond Breeze unsweetened, 40 calories. It is actually delicious and I enjoy it in my cereal and fruit bowls in the morning! Click here to read about the benefits of Almond Non-Dairy Beverage.

2) GREEN TEA! One of my favorites! I drink 3 cups a day with Agave Nectar (see below) and it is just soothing. I actually purchase Kirkland Signature Green Tea Matcha Blend, 100% Japanese Tea Leaves from Costco vs. the standard ones like Lipton’s from the grocery store. The health benefits are enormous! Check it out here: Health Benefits of Green Tea.

3) I just discovered Sprouted Grain Bread and it is definitely a product I will continue to use. Sprouted grain bread is a better alternative to whole grain breads as they are very easy to digest and contain few ingredients (only the grains, no flour). You can find them in the freezer section of your local health food store.

4) If you use sugar, artificial sweeteners, honey, etc. you need to try this!  Agave Nectar is certified purity, both organic and kosher and has a light variety’s neutral flavor will not alter the taste of the foods in which it is used making it ideal as a sweetener for coffee, tea, fruit “smoothies”, and other beverages. I switched from honey to agave nectar a while back due to its wonderful taste and low glycemic index-32! Here is the one I purchase: Madhava Agave Nectar Light

5) Last but DEFINITELY not least is a JUICER! I had my first juicer drink at my sisters house and was hooked. Thanks to my friend Joy who let me borrow hers to see if I would actually use it and boy did I! My favorite drink so far has 2 apples, a carrot, purple grapes and some cinnamon and nutmeg. OMG it is so good! Just got in the mail today my new juicer! Breville Juice Fountain Compact 700 watts…bring it!

I hope some of these products peak your interest and you give them a whirl.

Until next time…Midget OUT!

It Takes A Team

Friday morning I was running with a friend and he turns to me and says, “You are due for another blog entry.”  When he said that I was thinking about a special gift I received in the mail the day before from a friend. Written on the gift was kind words and one sentence stood out to me, “It takes a team to be a champion.”  It got me to thinking about those that help me be the person (the champion) that I want to be in life.

2009 has been a transitional year for me. I changed my focus from wanting to be a top age group athlete to truly finding the joy in training. Oddly this transformation has given me the transparency into what really matters in life and has allowed me to surround myself with people that have really helped me “grow into my skin.”

My buddy Kendall! Every time we talk it is like we have known each other since childhood. We never run out of things to talk about (especially the girls he dates (smile)). He makes me feel like a kid again and it is his mission to help me find my beauty within. He has his work cut out for him — I am all Tom Boy

Kendall and I at GOTR 5K

I went to see Kendall after the sad loss of his Mother and we spent time unpacking his camera equipment (it is such an extension of him it was sad that it was all packed up in boxes!). He snapped a few pics to see if the lighting was right and he sent me one that I looked at and thought, wow, that is me! Freckles, smiles and a big nose

"The Real Midget" by Kendall White

What can I say besides I love my tri girls! It never fails that when I talk to JC the first thing she says is, “Wass up midget?” and I can’t help but laugh every time. She is one hardcore chick that reminds me that with hard work and dedication you can get anything you want out of life. Although I don’t want to suffer the pain she does in training I translate that into other aspects of my life. Joy has the same hardcore thinking but the difference is that JC is a “jokster” and Joy is the most serious person I have ever met. It is the best combination and boy these two keep me on my toes! You rock ladies and JC, for the record, I really do think Joy could have beat you at the Jax Tri

Joy, Kellie and JC

We all have things in life that we want to change but for some reason we are afraid to make that change even if it holds us back. I have many of them. I was blessed to have met my friend Jason who has challenged me to be more of the person I want to be by facing those fears and overcoming them. I hope that those reading this think about something that challenges them or something they fear and work to conquer it. When you do others will see this and you will inspire them.

8/3/09 - Jason Finishes Ultraman Canada

As I set out on the hardest part of Ironman training, the long rides and runs, I use the time to re-discover who I am and what I am made of. I do much of my long training alone and at times with a training partner that pushes me and challenges me with no words spoken. The comradery is welcome as it does get lonely out there!

As I continue to discover who I am through the love of my sport and those who surround me I also find solace in knowing I am becoming the person I want to be and in that I am finding that I am a stronger person and athlete that truly has no limits. Keep reaching for the stars!

Until next time…Midget OUT!

From The Inside

As an “everyday” athlete I can speak for many when I say it is challenging and at times down right tiring. There are times you question why you do what you do. Your priorities are family, work and business as usual life activities and your sport is the one thing that can slip. But, your sport is the one thing that can help you keep your sanity when things get too hectic to handle. It is a fine balance, one that takes work to perfect. Sometimes we fail and sometimes we succeed.

Why do we do it?

My #1 favorite reason is to inspire your children to live a healthy lifestyle and show them the importance of sports in their life. My sister is my idol in this area. I don’t know anyone else that has a life more hectic then hers. She just completed the Rhode Island 70.3 and she and her daughter are volunteering at the IronGirl Triathlon handing out medals. Oh, did i mention she singed up for her first Marathon in September? Well, she has done an IM but a marathon is on a whole different level of pain (smile).

As most of you know my sister and I were blessed to be part of the movie ATHLETE. The director/producer of the movie, Dave Lam, started a Fan Page in Facebook and it reminded me why I love my sport. To inspire! Please check out the Fan Page and become a fan – click here!

Many of you may have received emails such as the below that just put a smile on your face the size of Texas! My girl, “Kiwi T”, from New Zealand send me this note. It was suppose to be private but it was too beautiful not to share and I hope others will sit down and write to someone that inspires them. Many thanks Kiwi T, I hope you are okay with me sharing. You inspire me more than you can imagine!

Hey girl,

Just a little note especially for you. I was just checking out how many friends of mine had become fans of ATHLETE, and there you are with your own fan club, making heartfelt replies to everyone’s comments. You know girl its that amazing big heart that attracted me to you in the beginning, way back when Tanya was starting out with GOTRIbal.

You are an inspirational athlete, but you are an amazing and inspiring woman. That big heart of yours is all about giving and touching peoples lives. I really can’t wait to meet you one day Kellie. Maybe I can get you to dust off that scuba gear

Stay safe and keep loving life,

xx T

My Girl Kiwi T

The number of friends I have met through my sport is just breathtaking. One of my GOTRIbal friends I met at the Rev3 Triathlon in CT was kind enough to ask me to come down south to do an Olympic tri with her. What a blast! Thanks for the invite Shanna! The friendships you establish are priceless and will last a lifetime.

Tanya (founder of GOTRIbal), Shanna and me at Rev3

Moss Point Olympic Triathlon in Orlando

We don’t participate in our sports just for what it does to our outside but mainly for what it does for us on the inside. So when you feel tired and when you wonder why you do what you do…just take a step back and you will see the reasons why. Sometimes it just takes a little reminder.

Until next time…Midget OUT!

Jason Lester – Best Male Athlete With A Disability

I am SO thrilled and excited for my friend, Jason Lester, who has been nominated for an ESPN 2009 ESPY Award in the Category of Best Male Athlete with a Disability. Jason is representing all triathletes and Ultraman athletes out there and he can’t win without your vote. Please take 5 min to register and vote for Jason Lester – voting ends July 10th! CLICK HERE TO VOTE!

Press Release!

Kona, Hawaii – July 1st, 2009 – Ironman and Ultraman athlete Jason Lester, whose right arm is paralyzed, has been nominated for an ESPY Award in the category of Best Male Athlete with a Disability. The 2009 ESPYs, hosted by Samuel L. Jackson, will be taped on July 15th at the Nokia Theater in Los Angeles, and will air on July 19th at 9pm Eastern time.

“I want all my fans to go check out nominees at www.ESPYS.tv,”; says Jason. “Naturally, if you feel I deserve an ESPY then I’d appreciate your vote.”

Jason Lester is an Ironman athlete who has the use of only one arm, and his story of triumph over tragedy has become an inspirational message for athletes and non-athletes around the world. He has competed in a number of Ironman, Ultraman, marathon, and endurance races, including the Hilo to Volcano Ultra Marathon in Hawaii, the Hawaii Ironman, ULTRAMAN Canada and ULTRAMAN Hawaii.

About the ESPYs

The ESPYs gather top athletes and entertainers together to commemorate the past year in sports by recognizing memorable sports achievements, reliving unforgettable moments and saluting top performers and performances. The ESPYs honor ESPN’s commitment to The V Foundation for Cancer Research, a partnership launched with the late Jim Valvano at the inaugural ESPYs in 1993.

About Jason Lester

Jason Lester is an Athlete | Author | Artist | Activist | Motivational speaker – and founder of The NEVER STOP Foundation, and whom the movie “A Painted Race” is based on, telling the story of his triumph over tragedy, including losing the use of one arm. For more information about Jason Lester, please visit www.paintedrace.com or www.jasonplester.com.

Also check out West Hawaii Today – In the national spotlight: KAILUA-KONA’S LESTER NOMINATED FOR ESPY AWARD for more details.

Congratulation Jason…BRING HOME THE AWARD!!

Rev3: One Of The Toughest Half-Ironman Courses In History

When Heather Gollnick, pro triathlete who is the mastermind behind Rev3, was interviewing me in transition the morning of the race she asked me, “Kellie, are you nervous?”  I had two fantastic nights of sleep and I was ready to take on the challenge ahead of me so I replied, “Oddly Heather, I am more excited than nervous. I come from Florida so the hills will be a huge challenge for me but that is why we do this, for the challenge.” What lied ahead I could never have fathomed. What over 800 athletes embarked on was one of the hardest but most beautiful Half-Ironman courses in the US.

Revolution3 took place in Middlebury, Connecticut at Quassy Amusement Park. The swim was a lake swim and PERFECTLY marked. I have never felt excited to get in the water but after spending months watching stroke videos, getting some advice on my form and spending more time in the pool I wanted to see if I improved. 36 min on the swim and I was exiting the water with a huge smile.

Into transition and there was my Dad snapping away pics and yelling words of encouragement. It was special having my Dad there for some quality time close to Father’s Day.

Off onto the bike and the real adventure began. For someone that lives in flat land having to climb 5,000 feet of elevation over 56 miles is a challenge! I LOVED every minute of it and enjoyed all the beauty that CT had to offer. It is truly God’s Country there and it helped ease the pain of the climbs. Roads were well marked, volunteers at every turn and very limited traffic. You could not ask for more.

Into T2 and off on the run. I honestly had no idea what was ahead of me but it did not take long to figure it out. Matt Reed (top male finisher) was quoted, “I didn’t scout out the run course before the race and it was a mistake. The hills were ridiculous, crazy. I had a decent lead on the bike and tried to stay in control but I got tired about Mile 10.”  Yes, it was a run course that even challenged the Midget!

This race is truly REVOLUTIONARY. We race to exceed what we feel our limits are, we race to succeed, we race to feel the rush of emotion when accomplishing such a feat, we race to help better define ourselves. When I crossed the finish line I gave it all I had. I finished in 5:48 and I could not have been any happier.

To top it off I had the pleasure of meeting some of my blog/twitter buddies and boy were they all wonderful! Thanks for the bike ride on Saturday Jamie! Javier, thanks for the tip on how critical nutrition is on the bike to prepare for the run (smile). It was also a true pleasure to hang out with Tanya who is the founder of GOTRIbal. I wore my tattoos with pride girl!

Thanks to my Dad being there for me, for my friend and colleague, George, for coming to cheer me on  and for all my friends that called/emailed/text messaged me before and after. And thanks to my friend that stayed up until almost 5AM Hawaii time to track me (you are crazy…but I dig it).

There is no doubt that this race made a huge impression on me. Maybe it is one that will be on the list for next year, you never know!

Reed, Carfrae take Rev 3 wins

Who Moved My Cheese?

Who Moved My Cheese? is a fantastic book that I am sure everyone has read at least once. Life tosses change at us daily in our career, sports, relationships, etc. How do you react? How do you adapt?

Change is inevitable and the best thing you can do is be prepared, plan, adapt, stay level headed and move forward with a positive attitude. Not having the ability to adapt to change could be your demise. For instance, if my boss comes to me and says, “Kellie, the organization we support has re-prioritized the efforts they want us to focus on so we need you to manage this higher priority project.”  I am not going to say, “Tom, that is great and I am happy they feel their priorities have changed but I am going to keep working on my existing project.”  YOUR FIRED!

So let’s relate this to our sport of triathlon. There are SO MANY factors that can impact your race physically and mentally. Some are factors you are privy to and some Mother Nature surprises us with. No matter what your goal, it is critical to take these factors into consideration so you are prepared. Here are a few things that I found that may help for a few of the situations you may find yourself in…

Swim  —

Cold Water: I don’t like cold water, period. I sign up for 3 tris this year and what did I do? I signed up for 2 with temps from the high 50s to the low/mid 60s. Hypothermia is setting in just thinking about it. So I did a little research and I posted a forum topic on my favorite site, GOTRIbal, around “cold water” and got some GREAT replies from the ladies! Here is some advice for those of you that have the same question: Cold Water Swims. Also, one response set me into action and I purchased Blue Seventy Swim Socks & Blue Seventy Skull Cap for my half and full IMs. I am still trying to find out if the Blue Seventy Swim Gloves are legal. If anyone knows please leave me a comment!

Bike —

Wind: One of the best ways to build power here in Jax is the dreaded wind! But mentally it takes a toll on you and if you go out with expectations of riding a 21mph, 60 mile ride and the wind is whipping at 25mph you need to reset your expectations! I found this quick read that has some great tips: Riding Into A Headwind. The key thing in my mind is to stay in your HR/power range based off of your workout and use that as your guide (not speed!). Wind is your friend, not your enemy (at least that is what I keep telling myself)!

Flat: I have had a few flats in training but, knock on wood, never in a race. Okay, one race I had a flat out of transition and rode on it for 56 miles and had no idea. Just figured I was slow as I had just completed an IM. We all need to know how to change a flat as it will happen at some point but you NEVER know when. I had the pleasure of meeting Coach Troy Jacobson at the Ironman Louisville Camp I attended last year. Cool guy and very knowledgeable. He could not remember my name so he called me “Jacksonville” the entire time but I will forgive him Here is a great video to watch and learn: Changing a tube using a CO2 cartridge.

Run —

Heat: One of my advantages on warmer weather races is the fact I train in the heat. Out of the swim and off the bike I am usually REALLY far back in the pack but out of T-2 the best thing for me is for the temps to be in the 80’s-90’s because you start to see people dropping like flies. MUCH of it has to do with hydration/nutrition/salt consumption on the bike (you need to start preparing for the run on the bike!) and run. This varies by person based off of sweat rate, electrolyte needs, etc. so please take time to understand what you require.

5/17 Finished 1st 21 mile run in a long time in warm/humid temps. Felt GREAT!

But the one thing people need to remember to do is PRACTICE! If you live in a location that it never hits above 72 degrees and you sign up for an IM where the run is in the 90’s you NEED to practice in those conditions a few times. Sign up for a half or full marathon where the temperatures and conditions are similar, run inside on a treadmill where the temps are higher or sit in the sauna! Understand you can’t do that daily but you need to mentally prepare yourself for those conditions. I am riding a hilly course for my half IM and there are no hills in Jax. I took a few trips to Clermont, I ride my trainer with the wheel propped up, I toss my bike in a harder gear to mimic the conditions I will be faced with. Here are some  Tips For Preventing Heat Related Illness.

* On a side note, I really enjoy the blog Zen to Fitness. This is a great entry: The 20 Do’s And Don’ts Of Living. I hope you enjoy!

Until next time…Midget…OUT!

Mom’s Rock!

I wanted to wish each and every Mom out there a Happy Mother’s Day. I am too lazy to have kids as they seem to be more work then a hamster so my admiration goes out to each and every one of you! It looks to me to be the hardest job out there and for those that have a part or full time job, take care of the kid(s) and on top of it participate in sports and do it all successfully, well, you should run the world!

My sister Heather just sent this picture of her youngest child, Rylee. I think I about wet my pants and had to share.

Children of the Corn?

HAPPY MOTHER’S DAY TO ALL YOU AMAZING MOM’S OUT THERE!