Average Iron Girl Training

13 week Beginner Training Guide

2010-02-08T16:41:00.001-08:00

Hey Ladies,

We have a new and improved training guide for those who are busy busy and can only train 5 days a week. http://docs.google.com/Doc?docid=0AbnRf7Ow6iroZGhwcHhmaG5fMGZ2M3dyOWN0&hl=en

The Best Natural Fuel for Runners

2010-02-04T21:47:00.000-08:00

The Best Natural Fuel for Runners
woman eating honeycomb

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By Matthew Kadey, R.D.

Women's

Before sports drinks, bars and neon GU became race day staples, athletes tapped the produce, bread and dairy aisles for a competitive edge. Sure, sports supplements are convenient, but real food can be just as beneficial--pre-, mid- and post-workout--to power your stride and speed recovery. In fact, eating the right edibles is like flipping a switch that tells your body to run harder, faster and longer. If you find yourself unsure about what the best options are, here's an arsenal of natural fuel choices distilled from top sports dietitians.
Time Zone: 3 to 4 hours pre-run
Need to know: A study in the International Journal of Sports Nutrition and Exercise Metabolism suggests that consuming a low glycemic meal three hours prior to a run will give you better endurance than those who consumed a high glycemic meal. The Glycemic Index refers to the rate at which foods cause blood sugar to rise after you eat them. Those that cause a slow rise increase fat burning during exercise, preventing performance-sapping drops in blood glucose and muscle carbohydrate stores.

Eat this: Oatmeal topped with walnuts and hard-boiled egg.

How come: The slow-releasing carbs in whole-grain oatmeal will provide an energy source during exercise, says Leslie Bonci, RD, a runner and director of sports nutrition at the University of Pittsburgh Medical Center. Whole grains such as brown rice and old-fashioned oats have a lower glycemic index than processed carbohydrates like white rice and refined pasta. "The protein from the egg and the fat in walnuts slows digestion, which lowers the glycemic index of the meal further," Bonci says.

Brownie points: A 2009 Journal of Nutrition study reported that women with higher intakes of nutrient-packed whole grains have lower amounts of total body and abdominal fat.

Other eats: Whole-grain waffle spread with peanut butter, whole wheat bagel with cream cheese, brown rice and beans, whole-grain pasta with chicken.
Time Zone: 15 to 60 minutes pre-run

Need to know: Researchers from Greece discovered that runners who consumed simple carbohydrates 15 minutes before using a treadmill were able to run 13 percent longer than subjects who took in nothing. "Fast digesting carbohydrates that are low in fiber provide working muscles with a quick influx of carbohydrate energy so you can run farther," says Bonci, adding, "A small snack before a run also helps stave off hunger during exercise."

Eat this: Low-fat yogurt with a handful of raisins.

How come: San Diego State University researchers found those who consumed the same amount of quick-digesting carbohydrates from raisins or a sports gel 45 minutes prior to endurance exercise experienced a similar benefit to performance. Soft yogurt is a smart choice if you suffer race day butterflies. Plus, a little bit of protein before activity speeds post-exercise muscle recovery, according to several studies.
Brownie points: According to a 2008 British Journal of Sports Medicine report, distance runners who ingested daily doses of probiotic bacteria, similar to that found in yogurt, fell sick half as often as a group taking a placebo.

Other eats: Apple or other fruit, rice cake with apple butter, crackers with almond butter, dried apricots, pretzels, small wrap with cream cheese.
Time Zone: During a run

Need to know: A study by the journal Medicine and Science in Sports and Exercise suggests that consuming carbohydrates during a workout will give you greater pleasure with exercise and lower perceived exertion. Consuming carbs during a run keeps blood glucose and muscle glycogen levels up, making exercise seem easier and delaying fatigue, says Kathleen Farrell, a sports dietitian at the Boulder Center for Sports Medicine. "Typically, benefits occur only when exercising for longer than an hour and at least 30 grams of carbohydrates are consumed each hour," Farrell explains.

Eat this: Honey.

How come: Honey has been found to be just as effective at improving performance during prolonged exercise as gels and other sugar sources. "The simple carbohydrates in honey get into your system quickly to fuel muscles," Farrell says. Try pouring honey in a gel flask and diluting it with a bit of water for easy access during runs. Farrell stresses the importance of testing foods during training to gauge how your stomach will handle it on race day. "And drink 4 to 8 ounces of water every 15 minutes along with the food," she recommends.

Brownie points: According to a 2009 study in the Journal of the American Dietetic Association, honey has more antioxidant activity than refined sugar. Antioxidants may help speed muscle recovery and fight certain cancers.

Other eats: Molasses, dried fruits, candy (Twizzlers, gummy bears), Fig Newtons, pretzels.
Time Zone: 15 to 60 minutes post-run

Need to know: As soon as possible following a run, consume carbohydrates to replace muscle glycogen stores and protein to attenuate muscle damage, says Jackie Dikos, RD, a dietitian who competed in the Beijing Olympic marathon trials. Consuming the right foods shortly after exercise also prevents a drop in the immune system. "Ideally, aim for a 4-to-1 carbohydrate-protein ratio to maximize recovery," Dikos says.

Eat this: Cereal with milk and sliced banana.

How come: A 2009 University of Texas study discovered that eating cereal and nonfat milk immediately following 2 hours of aerobic exercise was just as effective at stimulating muscle glycogen and protein synthesis as a carbohydrate-electrolyte sports drink. "This makes perfect sense because cereal provides lots of carbs and low-fat milk is a source of quality muscle repairing protein," says Dikos. "Appetite can wane after a hard run, so familiar foods like cereal and milk are useful," she adds. Bananas are high in potassium, which is lost in sweat during running.

Brownie points: Milk has calcium and vitamin D to protect against stress fractures. Vegetarians can use fortified soy or hemp milk.

Other eats: Cottage cheese with pineapple and honey, ricotta cheese spread on English muffins, pancakes topped with yogurt and maple syrup, cold chicken pasta salad.

Recipe for an Unbeatable Breakfast

2010-02-04T21:42:00.000-08:00

Recipe for an Unbeatable Breakfast
Muesli

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By Breanne George

Women'sRunning

This homemade granola cereal--known in Europe as muesli--is packed with an unbeatable combination of slow-releasing carbs and quality nutrients to fuel your morning run. Eat it like you would cereal, with one exception--yogurt instead of milk.

The creator: This past October, Oakley-sponsored triathlete Chrissie Wellington set a new course record at the Ironman World Championship triathlon--a race she has won the past three consecutive years. Wellington credits her remarkable success to a supportive family, inner drive and, of course, natural athletic ability. "I never realized I had a talent for endurance sports until I tried," she says. "I think people have untapped talents, and I've shown what you can achieve if you devote your life to tapping into those talents."

Wellington says she consumes about 4,000 to 5,000 calories per day, a large proportion from complex carbohydrates such as couscous, brown rice, bulgur wheat, nuts and seeds. In addition to a daily intake of fruits, veggies, chicken and fish, Wellington consumes red meat once a week.

"My diet plays a huge part in fueling my training and recovery," she says. "It's the fuel I use to power me toward success." Wellington is known for her substantial breakfasts: Prior to her first training session, she starts off the day with a banana topped with tahini and unprocessed honey. Before her second training session, Wellington eats this homemade muesli, which she jokingly refers to as the "breakfast of champions."

The nutritionist's take: This recipe is full of nature's rock stars. The nuts and seeds have tremendous amounts of nutrients that runners need such as magnesium, vitamins and unsaturated fats. The oats and seven-grain cereal provide low glycemic index carbs, which studies show can improve endurance when eaten a few hours before exercise. Yogurt improves digestive and immune health, and also contains calcium to help combat stress fractures.
Homemade Muesli

* 3/4 cup organic oatmeal
* 3/4 cup seven-grain cereal (such as Kashi)
* 1/4 cup dried plums or apricots (cut into small pieces)
* 2 tbsp. unsalted mixed nuts
* 1 tbsp. shredded coconut
* 1 tbsp. pumpkin seeds
* 1 tbsp. sunflower seeds
* 2 tbsp. unfiltered, unprocessed honey
* 1 1/2 cups plain yogurt

Directions: Combine dry ingredients in a large, industrial-sized bowl. Mix in 11/2 cups of plain yogurt until thoroughly coated. Drizzle honey over mixture. Makes two servings.

Nutritional info per serving: 692 calories, 18 g fat (5 g saturated fat); 113 g carbohydrates (13 g fîber, 41 g sugar), 28 g protein

Building Core Strength through Eating

2010-02-02T10:26:00.000-08:00

Building core strength

NUTRISPEAK by Vesanto Melina

This month, the proximity of Olympic athletes draws our attention to the pleasure and satisfaction connected with keeping ourselves fit. Vancouver has a wealth of fitness opportunities, with a superb natural environment topping the list.

Provided we have a good rain hat and warm jacket, we can stroll along the ocean, river or any number of tree-lined paths for most of the year. During winter months, many of us turn to yoga, Pilates, aerobics, workouts at the gym or various forms of dance, such as salsa, ballroom, belly dance, contact improvisation or flamenco.

It can help to get some personal coaching to discover one’s blind spots and surge past perceived limitations. I have been exploring the benefits of greater core strength, which involves toning abdominal and back muscles, thereby increasing their ability to support the spine and keep the body stable and balanced. This type of strengthening can help reduce back pain, improve posture and trim one’s waistline.

Eating for strength

Food choices that provide 15 or more grams of protein:

* 1 veggie burger (check the label; a whole wheat bun adds 4 grams protein)
* 1/2 cup of almonds, sunflower seeds, pumpkin seeds or peanuts
* 1-1/2 cups Quick Curried Lentils with Tomato (recipe below)
* 1 peanut butter sandwich (2-1/2 tablespoons peanut butter)
* 1 cup chickpeas, edamame, black beans or other beans
* 2 cups of bean salad (assorted beans and vegetables)
* 3 cups cooked brown rice or oatmeal
* 100 g (3/8 cup) firm tofu or tempeh
* 5 to 6 slices of bread (check labels)
* 2 cups spaghetti noodles
* 70 g (about 2 oz) seitan
* 2 cups of green peas

Diet also plays a role. Elimination of sugar and refined carbohydrates and engaging in exercise four or more times per week will lead to a leaner, more powerful you. To increase strength, also get plenty of protein. Beans, peas and lentils are ideal sources of abundant protein and they’re great for maintenance, muscle building and repair after a sports event. These legumes also give us the complex carbohydrates that provide staying power between meals. (Whole grains are helpful as pre-game meals for endurance events.)

Based on a recommended protein intake of 0.8 grams of protein per kilogram body weight, each choice listed (see sidebar) provides about one-third of the day’s protein for someone weighing 125 pounds, or one quarter of the day’s protein for someone weighing 165 pounds. Seasoned athletes sometimes need a little more than this. Someone who is actually gaining muscle mass may need double this amount, though only while the increase in muscle mass is actually happening. (Requirements decrease for maintenance).

It used to be that athletes would eat thick steaks before a competition because they thought it would improve their performance. That thinking is now outdated, however. Like beans, peas and lentils, steaks contain protein and minerals. However, the unique feature of steak is the presence of a lot of fat and cholesterol. For health and environmental reasons, plant sources of protein are the superior choice. For more about sports nutrition guidelines, see www.vrg.org.

Quick Curried Lentils with Tomato

In a saucepan over medium heat, sauté 1 large onion in 1 tablespoon olive oil. Add 1 cup dried red lentils and three cups water; bring to a boil then lower heat and simmer for 20 minutes or until lentils are soft and easy to eat. Add a 398 ml can (or 2 cups) of tomatoes or tomato sauce and 2 tablespoons of Patak’s Mild Curry Paste (or to taste); season with pepper and salt or tamari. Makes 6 cups.

Variations: Green, grey or brown lentils require a longer cooking time (45-60 minutes). Cooked leftover vegetables, such as 2 cups of cauliflower, may be added.

Vesanto Melina is a local dietitian and co-author of nutrition classics Becoming Vegetarian, Becoming Vegan, Raising Vegetarian Children, the Food Allergy Survival Guide and the Raw Food Revolution Diet. Her newest book, Becoming Raw will be in print by the end of February. For personal consultations, call 604-882-6782 or visit www.nutrispeak.com

Vesanto thanks the excellent coach Andrea Welling and yoga instructor Lynn Wahl for their input for this month’s column.

Active.com > Triathlon > Tips for the Hopelessly Inflexible Tips for the Hopelessly Inflexible

2010-02-02T09:48:00.000-08:00

By Brian Dorfman
For Active.com

When triathlon coach Paul Huddle and I got together in 1988 to produce the first flexibility material for triathletes, it was a meeting of two opposites: the hopelessly inflexible meets Gumby. Let's face it; the tri community is fun, but tight.

Where can the hopelessly inflexible start? First, it helps to understand that some stretching is necessary in order to prevent injury and perform at your best. To start, follow two easy steps: Bend the knees and go extra easy.
Flexibility Training

* Swimming Stretches
* Cycling Stretches
* Running Stretches

With the knees bent, forward stretches will feel better and be more effective at the hips, your prime area of mobility, and it will protect your hamstrings—a vulnerable muscle.

Easy stretching can be difficult for some, so keep your breath even and smooth. Stretching should feel like you're lying around, chilling out, but you should also be aware of the muscles involved in the stretch. Athletes will often fight the stretch; instead adjust the stretches and enjoy.

Here, I have offered stretches that will help you work on your knee bend and your ability to relax. Good luck.
Standing Forward Bend

The standing forward bend does it all. It releases your mid back, relaxes your hips and harmonizes your nervous system. Those of you who are extra tight will love this stretch—but remember to bend your knees. More specifically, bend them enough so that the top of the thigh touches the lower abdominal area at the end of the stretch.

1. Begin in a standing position, and take a deep breath in.
2. As you exhale, bend your knees slightly, keep the chest lifted, and bend forward from the hips. When the lower abs touch the thighs, release the chest over the legs, drop your head and relax.
3. Take a few deep breaths, holding this position.
4. Inhale, lift and arch the chest two to four inches off the legs. Exhale, drop the torso again and fold over the legs. Repeat three times.
5. Relax over the legs for four breaths.

Twist

Athletes like to use the twist at the end of their stretch. It can be used to address tight hips, kidneys and abdominal muscles. In addition, the twist will balance the sacroiliac joint. If you have a disk injury, this stretch is not recommended.

In a twist, the less you push the movement, the better it will feel and work. You might feel like you should intensify the stretch by changing positions, but it's not necessary—resist the urge to change position. This is a powerful stretch, so simply relaxing into it will provide the greatest benefits.

1. Lie on your back with knees bent in toward the chest and your arms out to the side.
2. As you exhale, drop your knees to one side, hold and inhale. Exhale as you drop your knees to the other side.
3. Alternate from side to side. Repeat six times.
4. Hold and relax on each side for eight breaths. Think about moving your ribs away from the hips.

Stretching is important because it will allow you to perform at your best. For the hopelessly inflexible, all the advantages of stretching are available. The key to stretching and training is to show up—the rest is easy. When you stretch, remember to relax your knees and take it easy.

Race and train forever!

Brian Dorfman holds a BS in kinesiology from UCLA and has over 25 years of experience helping world-class athletes and others reach their goals. His proven techniques keep athletes performing at their peak. For information or to purchase the Flexibility Training DVD visit www.briandorfman.com or call toll-free at 866-787-3348.

Swim Lesson Video

2010-01-29T21:27:00.000-08:00

Swim Videos

2010-01-29T21:04:00.000-08:00

Here are a few great triathlon swim videos.

The San Diego Triathlon Expo

2010-01-28T10:47:00.000-08:00

The TriExpo – January 29-30, 2010 – San Diego, CA
triexpo_splash
Admission is FREE!
Don’t miss the biggest multisport event of the winter: The TriExpo!

The first-ever TriExpo is coming to San Diego on January 29-30, 2010. The one-of-a-kind event will give consumers a first-hand look at the hottest triathlon products of 2010. The world’s top bike, wetsuit, tri apparel, running and nutrition manufacturers will be in attendance to showcase and demo all their new gear.

In addition to product sampling consumers will be treated to training seminars and question and answers sessions with multisport legends. Group swim, bike and run workouts will be available for all attendees throughout the two-day event. Don’t miss the biggest multisport event of the winter: The TriExpo.
Time and Place

Time:

Friday, January 29th: 11:00am-7:00pm

Saturday, January 30th: 9:00am-4:00pm

Place:

Hilton San Diego Resort & Spa

1775 East Mission Bay Drive

San Diego, CA 92109
Clinics

Clinics offer opportunities to learn from, as well as train with, some of the sport’s top athletes and coaches including Craig Alexander, Kristin Armstrong, Chris Carmichael, Michellie Jones and Chris Lieto. All clinics are free of charge, and you do not need to sign up in advance. To see the complete clinic schedule click here.
Come Early!

The first 100 people to come on Friday, January 29th will receive a gift bag, filled with great goodies, valuing at $100.

Win a Chief cruiser by Felt Bicycles!
Raffle Prizes

Over $4,000 worth of prizes will be raffled off over the weekend! Prizes include a Felt Bike, Garmin 405CX watches, Oakley Sunglasses, Race Entries, wetsuit, and more!

Don’t miss this great opportunity to win such great prizes! Visit the Tri Expo on Friday or Saturday to enter; no purchase necessary.

Exhibitors
2XU Moment Sporting Events
Alex Wheels National MS Society
Aquaman Triathlon USA Newton Running
BH Bikes Powercranks
CEEPO Reflect Sports
CEP Compression Sportswear Rocket Science Sports
Champion System Rolf Prima
Cliff Bar & Co Rotor
Cliff Keen Athletic Scott USA
Cobb Cycling Shimano
Cobb Cycling Specialized
Cycle Ops Speedplay
ECCO Shoes The FRS Company
Felt Triathlon Lab
FOGGLE TRISLIDE
Fortis Vita LLC TRISWIM
Full Speed Ahead Tri-California Events
Genuine Innovations Trigger Point Performance
GU TYR
idropboys.com Velotak/Nardi and Associate
Infinite Nutrition Zipp Speed Weaponry
Injinji Zoot Sports
Look Cycle USA Challenged Athletes Foundation
Mix1 CGI
ElliptiGO Inc
Travel

The Hilton San Diego Resort & Spa is the official hotel and host of The TriExpo. The Hilton is located centrally, just a few miles from the airport, Sea World, and Downtown and is set along beautiful Mission Bay. A special rate of $169/night has been arranged for guests of the TriExpo. CLICK HERE to take advantage of this limited offer or visit the Hilton website and enter COG as your group code.

Let the Training begin!

2010-01-28T07:58:00.000-08:00

Our first Iron Girl get together went so great last night! We had twenty women show up, half of who are committed and the other half of who are still sitting on the fence. I know how they are feeling... making that commitment and signing up is the hardest part of training for a triathlon! Once you have actually paid and signed up to do it, (yes we pay to do this :)) you may have days that you think, "what the Heck did I get myself into". But, there is a pretty great chance that you have told a hundred people that yes, you have signed up for your first triathlon, and when those moments of doubt come you have the fact that you have paid the money and broadcast to others that you in fact will very shortly be able to say you are a triathlete! So, get to active.com and sign up... today! Iron Girl Vegas Sold out at the end of February last year... Happy Training.

Ironman

2009-09-05T13:33:00.001-07:00

The last two night my AIH (average Iron Husband) and I have been staying up late watching Ironman2006 and 2007. Triathletes are so inspirational! They all have a story, a reason, something pushing them to keep going and try a little harder. I am addicted. I need to do one. I am terrified! I don't know if I can make it! I don't know if I have what it takes inside to go the distance. I will try. I have to. I to have a purpose. I have 4 of them. I do triathloning for my kids. They have inherited one of the two mutuat genes that I carry. The best thing we can do to prevent a blood clot, and prevent dependency on clotting medication is excersize. I want my children to know and have the confidence that they can be great at being physically fit.

I love all the stories! Here is one that amazes me.

I love Ironman! I love Triathlons!

Stepping it up a notch...

2009-08-17T12:51:00.000-07:00

So our next tri is on October 10th and I am hoping to improve my times so I am trying this new training program... hopefully this will help me get faster!

Intermediate Sprint Triathlon Training

MapMyTri.com - General Road Cycling: General Road Cycling on 07/14/2009

2009-07-14T07:43:00.001-07:00

MapMyTri.com - General Road Cycling: General Road Cycling on 07/14/2009

Shared via AddThis

Why do I feel like the air is trying to kill me...

2009-07-13T17:38:00.001-07:00

The hardest part of training for a triathlon for me is the running. I feel completely at home in the pool. I could swim and swim and swim and feel great. Biking is tolerable for me. It is hard, and at times kicks my trash at times but I never feel like I am dieing. Running other the hand makes me feel as though I am at deaths door. It hurts my lungs, because of asthma, and I literally feel like the only purpose of the air is to kill me. I can't get enough. I am okay until about 2 miles into the run, then my lungs start to shut down on me. By the end I feel like I am breathing through a tiny coffee straw.

So here are a few of the tactics I use to get through my hardest part of training:

First: I love to go running with my AverageIronHusband. He rocks, not only does he motivate me to go running, we run together! He often runs ahead and runs father because he can, but I love having a partner. I love having someone to catch, a goal to focus on.

Second: Hydration, Hydration, Hydration. In my training experience I have noticed that when my body is lacking hydration I cramp up and can't go as far. Now this doesn't mean hydrate right before the run, this means hydrate well the day before. Then 30 minutes before the run hydrate again.

Third: Know your body and it's limits. Over training only slows down your training efforts. When training for my first Iron Girl Event, the trainer suggested only training 10% farther then the distance you will be running.

Finally: Proper equipment. I know, this is a no brainer right. But it is true! Get a good pair of shoes to prevent injury, and in my case, do not leave home with out an inhaler!
Happy training.

Don't Let Fear-Based Training Sabotage Your Next Race

2009-07-13T08:01:00.000-07:00

By Gale Bernhardt
For Active.com
If you train with a plan, you'll be more confident about your training and less likely to be motivated by fear.

There are many different philosophies and strategies on how to train athletes for a triathlon. My strategy for assembling a training plan varies, depending on the individual athlete, and I consider the athlete's race goals, current fitness and athletic history to develop a plan.

For self-trained athletes, I believe it's critical to establish your training strategy and map out a training plan so you'll have a clear path to race day. If you don't have a plan, it's easy to succumb to fear-based training.

Fear-based training takes different forms for different athletes. Let's take a look at a few examples of how fear-driven training can get you into trouble.

I've signed up for this event, now I really need to get in shape
Fear-based training puts you into panic mode and has you doubling or tripling, at minimum, the aerobic training volume you've been doing in the past few weeks.

Sometimes signing up for an event is just the kick in the pants you need to get fit again. To get started on your training journey, take a look at your training log to determine how much aerobic training you've been doing in the past four to six weeks.

When you begin designing your training plan, the first week of training shouldn't exceed the highest-volume week of the past four weeks by more than 10 percent.

I want to be sure I can go the distance and I want to see the course
Countless stories are told of athletes who decide to do a race simulation (full-race distance) workout -- the day before the race. Fear convinces them to test their endurance with a dry run to be sure they can go the distance for all three events together. Fear has also convinced them they need to physically experience the entire race course before race day in order to succeed.

This story is most common for sprint- and Olympic-distance triathlons. If you complete the course the day before the actual race, there's no way you can be rested enough to perform optimally on race day.

To help you ease your endurance fears, here are few simple guidelines I've found to be helpful for sprint- and Olympic-distance racing:

In general, if you can build endurance so you're capable of completing a long bike ride that's between 50 and 80 percent of the time you think the entire race will take, it's enough endurance to get you comfortably through the event. For example, if you think an Olympic-distance triathlon will take you 3:30, your longest bike ride can be between 1:45 and about 2:45. I like the longest bike ride placed between two and four weeks before race the event.
For sprint- and Olympic-distance racing, highly experienced or competitive athletes build the longest bike ride in training to 100 percent, or slightly over, the total estimated race time. These athletes will also include intensity within that ride. How much endurance and speed you can tolerate in your training load is related to how long you've been training and racing. Note: You will not find highly competitive athletes doing a complete race simulation on the race course within a week of the event.
If you want to experience the course before race day, do some of your training on the course. If training on the race course isn't possible, try to drive most of the course before the race.

I don't want to be slow
"If you want to be fast, you must train fast. There's no sense in trotting along at a slow speed because that only teaches your body to go slow. Every workout needs to be at race pace or faster," your Fear Demon whispers to you.

If your Fear Demon convinces you to train fast all the time, there's a fairly high likelihood that you'll end up injured or your "fast" speed will dwindle to mediocre speed. The best athletes in the world know that getting faster means that some workouts are conducted well below race pace while only portions of other workouts are conducted at race pace or slightly faster.

Make a plan

If you train without a plan, it's easy for fear to creep in and convince you to do things that are counter-productive to your health and fitness goals. Map out a training plan, no matter how rough or simple it is, so you can literally see the path to success.

Plan the progression of your longest workouts, your weekly training volume, the volume of speed training and don't forget to plan rest. There may be times when this plan needs to be modified. Plan modification is normal, don't worry about it.

When the Fear Demon comes whispering in your ear, trying to get you to do something counter-productive to your goals, don't give in.

Gale Bernhardt was the 2003 USA Triathlon Pan American Games and 2004 USA Triathlon Olympic coach for both the men's and women's teams. Her first Olympic experience was as a personal cycling coach at the 2000 Sydney Olympic Games. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow training plans. For more information, click here. Let Gale and Active Trainer help you succeed.

Less then 4 weeks away from my next trialthlon

2009-07-12T21:04:00.000-07:00

So it is official... Average Iron Girl is 4 weeks away from her next triathlon. I am not going to lie... I am totally nervous. I have never done an ocean swim triathlon. I hope I haven't gotten in over my head. My last open water swim was in a large man made lake, Lake Las Vegas. Any swim not in a pool creeps me out. I can not look down! In fact, I think it is fairly normal to have a full blown panic attack. Many of the women in the last tri I did were panic! For me the difference between a lake swim and an ocean swim has to be the sharks! There is nothing more scary then entering into great white territory with a black wet suit hugging your body screaming, "I am a seal, eat me!" AAHHH... I have to stop or I might not do it! I will let you know how it goes.

Back to the training... Training with this fear, I realize that I probably will start swimming out of breath. So, in the nice call pool where there isn't a lockness monster or a great white shark waiting to eat me I try and master a shorter breathing pattern so the day of the race it won't feel awkward. I normally breathe every 4 strokes. I know I should rotate to 3 or 5 but I like 4. Every few days though I make sure and practice 2 stroke breaths. Hopefully, this will help me calm my fear race day. Pendleton Here I come!

Monkeys live longer on low-cal diet; would humans?

2009-07-12T20:53:00.000-07:00

AP – This May 28, 2009, photo provided by the University of Wisconsin at Madison via the journal Science shows …

By LAURAN NEERGAARD, AP Medical Writer Lauran Neergaard, Ap Medical Writer – Thu Jul 9, 3:42 pm ET

WASHINGTON – Eat less, live longer? It seems to work for monkeys: A 20-year study found cutting calories by almost a third slowed their aging and fended off death. This is not about a quick diet to shed a few pounds. Scientists have long known they could increase the lifespan of mice and more primitive creatures — worms, flies — with deep, long-term cuts from normal consumption.

Now comes the first evidence that such reductions delay the diseases of aging in primates, too — rhesus monkeys living at the Wisconsin National Primate Center. Researchers reported their study Friday in the journal Science.

What about those other primates, humans? Nobody knows yet if people in a world better known for pigging out could stand the deprivation long enough to make a difference, much less how it would affect our more complex bodies. Still, small attempts to tell are under way.

"What we would really like is not so much that people should live longer but that people should live healthier," said Dr. David Finkelstein of the National Institute on Aging. The Wisconsin monkeys seemed to do both.

"The fact that there's less disease in these animals is striking," Finkelstein said.

The tantalizing possibilities of caloric restriction date back to rodent studies in the 1930s. But it's a hot topic today among researchers trying to understand the different processes that make our bodies break down with age. The hope is that some of those processes could be delayed or reversed.

Captive rhesus monkeys have an average lifespan of 27 years, so spotting an effect takes a lot longer than in short-lived mice. The newest study involves 76 monkeys — 30 tracked since 1989 and 46 since 1994. They were normal-sized adults eating a normal diet for a captive monkey, a special vitamin-enriched chow plus some fruit treats.

Then researchers at the University of Wisconsin-Madison assigned half the monkeys to the reduced-calorie diet, cutting their daily intake by 30 percent but ensuring what they did eat was properly nourishing.

So far, 37 percent of the monkeys who kept their regular diet have died of age-related diseases compared with just 13 percent of the calorie-cut monkeys, a nearly threefold difference, the researchers reported. A handful of other monkeys died of unrelated conditions, such as injury, not deemed affected by nutrition.

Death wasn't the only change. The calorie-cut monkeys had less than half the incidence of cancerous tumors or heart disease of the monkeys who ate normally. Brain scans showed less age-related shrinkage in the dieting monkeys. Those animals also retained more muscle, something else that tends to waste with age.

Compare two cage-by-cage photos of the monkeys and the difference is obvious: A 29-year-old monkey happens to be the oldest non-dieting monkey still alive, and a 27-year-old the oldest still-living dieter. Yet the dieting monkey looks many more years younger than his fatter, frumpier neighbor, not just a mere two.

"All these pieces put together provide rather convincing evidence in our view that caloric restriction can slow the aging process in a primate species," said lead researcher Dr. Richard Weindruch, a University of Wisconsin-Madison professor heading the NIA-funded study.

He contends that somehow the diet change is reprogramming metabolism in a way that slows aging.

The federal government is funding a small study to see if some healthy normal-weight people could sustain a 25 percent calorie cut for two years and if doing so signals some changes that might, over a long enough time, reduce age-related disease.

But NIA's Finkelstein cautions that people shouldn't just try this on their own; cutting out the wrong nutrients could cause more harm than good. Just follow commonsense healthful lifestyle advice, he said.

"Everyone's obviously looking for the magic pill," and there's not one, Finkelstein said. "Watch what you eat, keep your mind active, exercise and don't get run over by a car."

Size 14 is the New 10

2009-07-10T09:02:00.000-07:00

By Elizabeth Landau
CNN

(CNN) -- The little number on the tag on a pair of pants that indicates size can mean a lot to a person, and retailers know it.

The probability of people describing themselves as overweight is decreasing, researchers find.

That's why, in recent years, as the American population has become generally more overweight, brands from the luxury names to the mass retail chains have scaled down the size labels on their clothing.

"You may actually be a size 14 and, according to whatever particular store you're in, you come out a size 10," said Natalie Nixon, associate professor of fashion industry management at Philadelphia University. "It's definitely to make the consumer feel good."

Research shows that, when it comes to self-perception, the concept of "overweight" may be relative.

A working paper from a group led by Mary Burke, senior economist at the Federal Reserve Bank of Boston, Massachusetts, suggested that people's perceptions of overweight have shifted, and "normal" is now heavier than it used to be.

Researchers used data from the National Health and Nutrition Examination Surveys, nationally representative surveys run by the Centers for Disease Control and Prevention. The first group was surveyed in 1988-1994, and the second was surveyed in 1999-2004. Because there were different people in each survey, it is not possible to tell if the perceptions of individuals shifted over time, the authors said.

Participants were asked whether they consider themselves "underweight," "about right," or "overweight," and reported their body mass index, a measure of the health risks associated with weight. Calculate your BMI »

Are people more complacent, or better educated?

Although the BMI of the general population increased from the earlier survey period to the later one, the probability of people describing themselves as overweight decreased in the later survey, researchers found.

They found that weight misperception tended to decrease among women -- meaning women with normal BMI who were surveyed in 1999-2004 were less likely to say that they're "overweight" than women with normal BMI in 1988-1994, especially among 17 to 19-year-olds. For men, it was about the same.

"For women, this was good news," Burke said. "Women seem to get a more realistic perception of themselves."

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Although the study authors said this trend may reflect healthy body image campaigns, physician nutrition specialist Dr. Melina Jampolis, who was not involved in this research, said she doubts that positive messages had this much influence.

Rather, it is the relative increase in weight of the general population that makes people with normal BMI feel more normal, she said.

On the flip side, feeling normal but being overweight may decrease a person's motivation to lose weight, Burke said.

Still, while the BMI scale reflects disease risks associated with being overweight, it does not reflect the whole story of a person's health, experts said.

There have been reports that being somewhat overweight, but not obese, is associated with decreased mortality, such as a 2005 study in the Journal of the American Medical Association that looked at deaths from a variety of causes.

Innovations such as treatments for high cholesterol have lowered the death risks for overweight people, Burke said. Especially for older adults, being slightly overweight may increase bone density, cushioning bones against falls, she said.

But the JAMA paper shows associations, not causes. People should not take this information as an excuse to gain weight, Jampolis said.

There are, however, other reasons that BMI isn't the whole story -- for instance, it does not reflect the distribution of a person's weight, Jampolis said.

"You could have really skinny arms and legs and just carry your weight in the middle, and it could be only 10 pounds, but belly fat, the visceral adiposity, it could very significantly increase your risk of disease," she said.

A brief history of body size perceptions

Experts noted that plumpness has been in style during some historical periods, especially as an indicator of prosperity when food was scarce. But the ideal of controlling one's food isn't new either. The book "Fat History: Bodies and Beauty in the Modern West" by historian Peter Stearns points out that fasting was a religious virtue seen throughout the Middle Ages, and continuing into the Puritan version of Protestantism. Christianity also espoused the idea of restricting food to fight sin.

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The artistic and literary movement known as Romanticism, beginning in the late 18th century, stressed "slender, ethereal" ideals, Stearns wrote. The 1830s brought a prominent New York fashion style of a "willowy" look for young women, and there were many reports of anorexia nervosa during this time, the book said. But for older women, plumpness remained fashionable, and women on stage were expected to be voluptuous.

The meaning of the word "diet" came to include the goal of weight loss as early as 1910, Stearns wrote. "Middle-class America began its ongoing battle against body fat" between 1890 and 1910, Stearns wrote. The main factors that contributed to this shift were the advent of fat-control devices, the rise of public conversation about fat, and changes in fashion for both men and women, he wrote.

The culture of beauty that shaped up around the turn of the last century, promoting slimness as beautiful and fatness as ugly, has intensified since then, Stearns wrote.

Despite the widespread notion of dieting, obesity has risen dramatically over the last 20 years in America, according to the Centers for Disease Control and Prevention. A recent survey by the Robert Wood Johnson Foundation and the Trust for America's Health found that the percentage of adults classified as obese went up in 23 states in the last year. View a map of obesity in America »

As clothing size numbers scale down in an era when bodies are getting more overweight, portion sizes have been increasing, Jampolis said. Photographs of fast food hamburgers from 50 years ago reveal that the serving size back then would seem like a "joke portion," now, she said.

"The same thing has happened with our body sizes. We're perceiving them as totally normal," she said.

As far as vanity sizing, Nixon called it a "temporary fix" that reflects a larger problem of people looking for quick solutions for losing weight, she said.

"It doesn't really deal with the root of the problem," she said. "It's really a lifestyle issue. It's not about a temporary diet, it's not about being pleasantly surprised because you're a size 12 instead of a size 16," she said

Las Vegas Iron Girl May 9, 2009

2009-07-09T13:54:00.001-07:00

Okay Ladies, I am finally getting on to report about Iron Girl. It was a Blast!!!! Every woman should experience participating in an Iron Girl Event. So much excitement, anticipation, emotions, and the best, feeling the self worth of knowing that you accomplished something you set out to do!

We arrive on a Thursday and the event was on Saturday. That gave us one day to become familiar with the course (which was not mostly flat as advertised). Friday night we all had a spaghetti dinner together and discussed what time we were leaving and talked through our fears (most of which had to do with the open water swim).

Here are some pictures... more details coming soon.

12 weeks to go!

2009-02-16T08:29:00.000-08:00

I don't know about you but I am so excited for race day! I keep visualizing crossing to finish line
with friends and family. It is going to be great! Here is a link to a 12 week training program from the official Iron Girl Trainer. It is still not to late to join us.

We started our official training last week and things are going great. We have joined a masters swim program to help us tackle the swimming portion. The first night we only got 3 laps in... actually we swam a few months back when we decided to do the Iron Girl but made the mistake of swimming the whole thing on the first night. Don't make that mistake! After I got out my body went into swimming shock... I felt sea sick and wobbly, for the next 24 hours I felt like I had the flu. So even though I feel like I can do more I am taking it slow one day at a time. Just in a week we have come so far. I think we might just make it past the swimming leg of the race.

I defiantly recommend getting a swim cap and goggles. Our first night we weren't fully equipped... our heads froze, and we couldn't see in the water. I went to our local sports store and found a great pair of goggles. The owner taught me how to buy a pair of goggles that won't leak. Take them out of the package and press one up to your eye socket and see if they stick on their own. If they do for just a millisecond then they won't leak. If they don't... don't buy them. Goggles and a swim cap have made a huge difference!

We also started biking and have discovered that my bottom is the most critical part of my body to train for on this portion of the race. Man I was sore! But surprisingly the more I ride the more use to the bike seat I get.

I haven't started running yet. But we will this week. We have been walking the three miles and have worked our way up to feeling like running. We'll let you know how that goes.

Don't forget to get in the resistance training. I will try and post a few resistant training exercises later.

Train on!!! See you in Vegas!

16 Week Training Program

2009-01-12T20:49:00.000-08:00

Here are some great training programs that can be tailored to what you need the most help with. We are 16 weeks away this week so if you haven't started... pick a plan and get going!!
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=28

Here is a favorite Nike Quote:
"All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough; they will say you're the wrong height or the wrong weight or the wrong type to play this or be this or achieve this. THEY WILL TELL YOU NO, a thousand times no, until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly.
AND YOU WILL TELL THEM YES."

Yummy Chicken Tortilla Soup

2009-01-07T18:58:00.000-08:00

Tonight I made one of our family favorites Chicken Tortilla Soup. I thought I would share it with you mostly because it can be classified as a healthy meal if you leave out all the yummy chips, cheese and sour cream. Believe it or not it is still pretty good.
Put:
6 cups of water in a pot
2 chicken breasts diced (I don't dice them until they have cooked through in the soup. Then I pull them out, dice them up and add them in.)
2 cans of diced tomatoes
2 cans of Texas style ranch beans
2 cans of pinto beans
2 cans of black beans
6 bullion's cubes
2 tsp of garlic salt
1/2 cup of rice

Boil all ingredients and turn down to medium heat for 20-25 minutes.

Things to add on top:
Sour Cream
Cheese
Tortilla chips
Cilantro
Franks Red Hot Original Sauce (This makes it to die for!)

Let the Training begin!

2009-01-06T12:39:00.000-08:00

I know some of you may have started training when I put the 22 week program on...yea for you guys! I on the other hand have put it off until today. Today was my first official day of training for Iron Girl. In all honesty I have never ever set a goal like this for myself. Events like this have always been for other people. I am so excited to be one of those "Other People" this year. Thanks for joining me on the ride!

So today I started my workout with a 3 mile walk... I walk, I don't run!! At least not yet. Luckily I have a very dedicated walking buddy who I can barely keep up with. In fact most of the time I think it would be better if I were running. I am grateful for a work out partner who silently pushes me. She never tells me to catch up. She never gives me a hard time for being 3 steps behind at all times... she just goes faster. I think on purpose... so I have to push myself harder. And when I have just about crooked over and died she grabs the 75 lbs stroller I have been heaving along and takes a turn pushing so I can recover. The stroller always makes her slow up just a bit. Not much... just enough for me to recover before I get it back! One of my favorite websites to visit is called MapMyRun.com. You guessed it... it Maps Your Run/bike ride/walk so you know how far you have gone. Love it and I am sure I will be using it frequently during my training.

After I got home from my "speed" walk I spent 30 minutes doing a workout video for abs, core, and butt. Now I can completely assure all of you that this Average Iron Girl CAN'T (AIG) walk any more! My legs are totally unreliable right now!

Training Program

2008-12-01T16:39:00.000-08:00

Hey Girls! Here is our Training schedule. Time has flown by and you guessed it... it is time to start trainging!! Crazy. Here it is. Just remember slow and steady wins the race. To view it click on the link below.
http://docs.google.com/Doc?id=dd8s8s99_0dgxp7qds

Great News!! Iron Girl Vegas is back on!

2008-12-01T16:37:00.000-08:00

After exchanging many emails I received this one back and we are back on for Vegas 2009!!!

Friday Announcement! We have found a safe, one loop bike course for the sprint event. We have added back the sprint distance race for the 2009 Aflac Iron Girl Lake Las Vegas on May 9, 2009.

Register now, as with the addition of the sprint, this event will sell out.
Registration just opened today at http://www.active.com/page/Event_Details.htm?event_id=1605440&assetId=02648047-01bb-42bb-819e-3cb8bac378d7

You can learn more about the event at http://www.irongirl.com/Events/Las_Vegas.htm

Great way to start!

2008-07-30T16:36:00.000-07:00

(I have noticed that everytime I sit down to write anything, I start things out with So. There might be a million Sos on this blog.)

So, I thought a one thing we can start doing while we put together our plan of action is to slowly change our eating habits... if we need to. My HH (hottie husband :)) lost about 80 lbs a year ago and that really opened my eyes to what we were eating. We are definatly not devout healthy eaters, but we have learned lots over the past two years. We find our selfs falling back into old habits and have to remind our selfs that we owe it to our family to be healthy. So today I am going to post an article my HH recently sent me about 8 foods we should eat every day. He got it from MSN Health here is the link: http://health.msn.com/nutrition/slideshow.aspx?cp-documentid=100169914&imageindex=1

8 Foods You Should Eat Every DaySpinach

Spinich

Muscle growth, Heart healthy, Bone builder, Enhances eyesight

It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

Yogurt

Cancer fighter, Bone builder, Boosts immunity

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

Tomatoes

Cancer fighter, Heart healthy, Boosts immunity

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

Carrots

Cancer fighter, Boosts immunity, Enhances eyesight

Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

Blueberries

Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

Black Beans

Muscle growth, Brain stimulant, Heart healthy

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

Walnuts

Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

Oats

Muscle growth, Brain stimulant, Heart healthy

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

Plan of Action

2008-07-28T11:53:00.000-07:00

So, I always have to have a plan! I know me and I know I can not do this alone. I have invited basically all my friends to join me in this quest. We are scattered across the West with a common goal of meeting in Las Vegas on May 9, 2009. We want you to join too. This blog will be our central meeting spot. I am currently putting together a training guide. I will post it very soon! See you in Vegas!

Train with me! See you there!

2008-07-27T10:35:00.000-07:00

Okay so I know the first reaction most of you will give is YEAH Right!!! So I want to start out with my encouragement, Why NoT!

How many times have you started to exercise and after a few days of utter exhaustion you get distracted and your mind starts telling your body maybe you don't want this as bad as it hurts. I have done this a million and one times. The one constant that has kept me going when exercising is having a support group. You know, a partner to encourage you. Someone you know is going to be there, a dedicated friend who shares your desire.

Have you ever known someone who has run a marathon or completed a triathlon and thought, wow!!! I wish I could do that. And in the back of your mind a voice says, “That is way too hard, I will never do that”. Let’s do it. Let’s prove those voices in our heads wrong. I have been looking for an exercise goal to help me get over this fear, because let’s be honest, I am afraid! Afraid I will fail, afraid I am not strong enough, afraid I won’t make it. I haven’t even tried and I have already set my mind up to fail. Not anymore!

I am just an average girl, training for a not so average event. Iron Girl Las Vegas 2009. I don’t need to come in first, I just want to be able to say I complete Iron Girl. I can not do it alone. I am not strong enough yet. Please do this with me! We can train together and meet in Vegas, but this time what happens in Vegas isn’t staying in Vegas! This will go with us throughout the rest of our lives. It will boost our confidence; give us a feeling of self accomplishment! It will show us our inner strength, help us concur our fears and doubt. It will build emotional as well as physical strength! I want to see you there!