I HAVE MOVED...

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Motivational Monday

This weekend I was disappointed, yet again, by people close to me.  Seems those closest to you have the ability to hurt you the most.  What I am always curious of, is why???  Not why CAN they hurt you the most; but, why DO they hurt you at all?

My Dad, Larry.  R.I.P (1945-2010)

Almost a year ago now I lost a great man in my life, my Step Dad.  Someone I grew to admire over the many years he was married to my mom.  Then when my mom passed away six plus years ago, this great man became an even more important part of my life than he had ever been before.  He was always my biggest cheerleader.  Even when many others did not understand my commitment to LLS and Team in Training, he ALWAYS stood behind me and supported me like no other.

Just one week before he passed away, my dad told me, like only he could... "I don't think even YOU know what it is you are doing, kiddo.  Whatever you do, just keep doing it.  You are doing the right thing and some day, others will understand that, too."  (Thankfully, I can still hear his voice saying this.)  I love this man so much and I miss him every day that passes.  

I have been planning to set up a motorcycle ride to both honor my dad and to help me do what he was so proud of me for continuing to do, supporting a great cause, The Leukemia & Lymphoma Society.  Turns out, some thought I was making this event about me (and LLS) and not about my dad.  They just don't get they go hand in hand.  But then again, like he told me, "Some people just don't understand!"

So how does this story of such disappointment play into Motivational Monday?  Well, I found this: 

“The size of your success is measured by the strength of your desire; the size of your dream; and how you handle disappointment along the way.”  [Robert Kiyosaki]

If you know me you know my dream is HUGE... A cure for Blood Cancers, a cure for ALL cancers.  I obviously have strength in my desire as I keep going and going (kinda like the energizer bunny).  Now, how will I handle this disappointment?  Since this is not the first time, and I am most certain it will not be the last, I know disappointments generally fuel my desire.

Many people did not believe I would actually get my degree, let alone my Master's.  Many thought I would never complete a marathon, let alone a triathlon.  To date I have raised almost $20,000 for LLS, and I am not about to stop; in fact, I am just getting started!

Back in the Saddle Again

Wow, What a weekend of training!  It is Sunday night (about 5:30 pm) and I am fading fast.  However, I wanted to get my blog out this evening before the long week starts again. 

This weekend it was back to the bike (for the first time since Tahoe).  I skipped swim training with the Team on Saturday since I had already committed to attend (and help if necessary) a Ride to Benefit Leukemia Kristin "Bobcat" Bartholomew was putting on.  So up early and waiting on Kansas (Jacey) so we could make the ride up to (and back from) Juno Beach more pleasurable with company.  We arrived at Ocean Cay Park at about 6:45 am; and, the team took off at 7 heading up to Hobe Sound.  

It was great to see some of my Tahoe Teammates up there.  We reminisced and rode with the current Tucson Century Team.  Coach Bryan of course did not let us down from the Mc Torture we knew in the days past.  He of course had a surprise for us... You guested it... Water Tower Climbs!!  Which was actually fine with me since I had yet to attempt the Tower with my new gear-set.  Bring it on!

The ride out was great.  We were about 10 miles and taking our turns pulling at about 19-20 mph and feeling great for the first time on my bike since Tahoe.  Then Kansas tells me my back tire is looking a bit low.  Sure enough, it was.  I was quite unhappy since I had just picked up my bike the day before from the shop.  So I stop and use my CO to refill the tire hoping it is not a flat.  Then I notice the front is a bit low as well.  I opened the 2nd CO I had to fill the front tire.  Now I am out of CO... not good if a flat happens.

Off to the water tower and a few climbs with ease.  I was impressed.  It was either all the great training (thanks to McTorture), the experience of Tahoe, the new gear-set, or all of the above.  I took the Tower with confidence and SUCCESS!!

Then the ride home, where my back tire was just not cooperating.  I think I rode the last 7 miles of a total of 32 at about 15mph on a flat tire.  It was not totally flat, but it was definitely a slow leak that was stalling my efforts to speed up.  By the time I finished it was all I could do to not rip out the tire and toss it.  

We finished the day with a group swim in the ocean where I learned to sight while swimming without breaking my stroke.  Another SUCCESS!  I have such anxiety about not being able to see in the Potomac, so this quick lesson in sighting was PERFECT!  Thank you Isabella!!!

Of course the day is not complete without a meal.  So, a great BBQ with wonderful friends.  I just love the people we have in Team in Training and The Leukemia & Lymphoma Society.  So blessed to be part of this FAMILY!

After an evening with my best friend, I went home and to bed by 9 pm so I could be ready for another early morning training with my Nation's Triathlon Team.  

Sunday Morning at 5 am came way too early.  Some days when I get up for training I wonder if anyone understands the sacrifice that goes into training for an endurance event.  There is not a day in the week when I am not up at 4 or 5 in the morning, eating breakfast, fueling for a training whether it is a swim, a bike, or a run.  Yes, it is so much easier to just stay in bed.  But staying in bed won't cure cancer.  My participation in an endurance event may not either, but at least I know I am doing what I can to try to make a difference.

So Sunday was not much different than Saturday.  Although, today I was asked to share a mission moment with the team.  This is when we take a moment to tell the team why we are here doing what we do  So, of course, I talk about Courtney.  McNugget asked me to keep it short, so I tried and instead of going through the long two-year saga, I focused on just the last few weeks.  I started to cry thinking of my amazing niece walking again after a 1 1/2 years in a wheel chair (thanks to a chemo drug she was taking).  Great way to start a ride, with tears in my eyes.

Back to the team... I have to say Mr Personality (Coach Stan) is nothing like Coach McTorture.  I miss that fun loving and genuine caring personality of my last coach.  There are few people who are able to handle the abrasive personality of Mr Personality.  I just try to take what I can from it and ignore the outbursts he is so famous for.  At the end of the day, we are not professionals, we are volunteers out here doing something for a cause.  Sometimes I think he forgets that.

Our triathlon bike training starts in Lake Worth.  Today to add more miles to the normal inlet and back ride, we headed down to Boynton Beach inlet first.  Then after a quick "how to" on pace line riding (there is really nothing quick on SAFE pace line riding) we were off to the Palm Beach Inlet.  This team, as dedicated as they are, and as hard as they try, there are noticeable differences with experience.  However, Mr Personality wants to keep everyone together.

Of course, I don't see any fault in keeping the TEAM together, but when some riders just are not at the caliber of 20 mph just yet, why set a pace line at 19-20, then complain when it slows...  

Any how, the ride was some what easy until the turn around to head back.  Mr Personality took off pretty quickly leaving some struggling to track down the pace group.  Not very fun with a strong head wind.  I was one of the stragglers.  After riding with my dear friend Teri for a bit, and chatting about the training, she opted to try to help me out since my asthma was obviously an issue in the morning heat.  Although, her attempts to help out did not matter when my front tire flatted with 8 miles to go.  

Remember I was out of CO from yesterday and I did not hit the bike store to pick up more.  So even if I could have fixed the tire with the tube I had, there was no way to inflate it.  So I called McNugget to come get me with only 7 miles left of the ride.

All in all, I had 32 miles on Saturday and 28 miles on Sunday; so, a nice 60 miles this weekend.  Not to mention the little swim in the ocean after Saturday's ride.  All in all a good weekend.  And what better way to end the weekend than with a massage and facial at my local Massage Envy!!  Oh yeah, two full hours of heaven!!! Well deserved, and Well Overdue!!!

Fabulous Friday

Welcome to the Fit & Fabulous Friday Blog post...  Since Friday's are generally a rest day for me (but not today due to my weekday slacking) as I train all weekend with the team, I thought I would use my Friday posting to share with you my weekly workout totals, and share some tips for keeping fit, even if you cannot make it to the gym.

So here is my weekly total - followed by my June monthly totals so far...

Yes, I should have been able to do more, but I did have a reception on Tuesday for LLS to go to and my bike was still, well, needing TLC from the bike shop.  Not that I like to make excuses.  This weekend will make up for my weekday slacking.  Tomorrow is a bike followed by an ocean swim; and, Sunday is a bike/run workout.

By the way, I use MapMyRun.com to track my workouts.  I have the free version (have not had the desire to pay for the fitness reports with the premium membership yet).  I love this network.  You can not only track your swims in the pool, but the conversion from yards or meters to miles is done for you.  In addition, you can actually map your runs either with a smart phone gps app, or by manually mapping your routes (an easy way to track your miles if you don't have one of the fancy, hi-tech, and expensive garmins).  Check it out, and look for me there (user name:andi_mucklow).  You can see my maps if you want to use any of them for the bike or the run.

Now, tips for you...

Here are 10 great exercises (from fitwatch.com) that you can do at home, without the need for any equipment:

1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
2. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.
6. Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.
9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.
10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)

So what are you waiting for???  Get to it!!!!

Trivia Thursday

"Want to play a game?"  If you know where that line came from (without the help of GOOGLE or BING) you are a true kid of the 80's. 

From the quote above, name the movie and the game that was played to end the threat?

'Works-For-Me' Wednesday

You may have noticed I have started this week off with daily blogs... Motivational Monday, Tuesday’s Testimonial, and now WORKS FOR ME Wednesday...  In an effort to share some of what makes me tick, I have decided to post daily, but only if I have something to say... Which, if you are one of my friends on facebook, I always seem to have something to say...

So, on to Works For Me Wednesday... Each week I will share things that work for me when I fund raise, train, work, deal with life, deal with injuries, you name it… nothing is off limits.  Well, there may be a few things I will not share here (this blog does have a PG rating, after all…).

In this edition (I say in my best voice-over impression from Entertainment Tonight) I want to talk about what worked for me when I was dealing with a pretty serious injury in 2009.  I have actually had this conversation twice this week, so I thought, why not share this with everyone all at once. 

Let’s set the stage… In 2009, I was 38 and somewhat new to running.  As you may know from my “All You Ever Wanted to Know” tab above, I did not join Team in Training because I one day woke up with a need to torture myself running long distances: I joined to make a difference, to help a cause, and to honor my beautiful niece battling ALL.  I joined Team in Training for one season (which happens to be the longest season ever lasting almost 2 entire years now) to run the Disney Half Marathon. After three weeks of training, I was convinced to run all three events offered that Winter Season: Women’s Half (Nov), Palm Beach Half (Dec), Disney’s Full (Jan).  

After the Women’s half I started to have pain in my left knee (the one I have had several surgeries on in the past).  I saw my doctor who said I needed to rest but to be safe he ordered an MRI due to previous history.  The MRI showed a posteromedial tibial plateau contusion, or bone bruise.  Not thinking anything of it, since it is “just a bruise,” my doctor and I discussed my next event and how I would be able to run if I was still having pain.  He gave me a shot of cortisone (BAD IDEA #1) on Friday and I started the Palm Beach Half Marathon on Sunday (BAD IDEA #2).

It was about Mile 4 when I let my friends head on without me because I was experiencing pain.  I slowed down, but continued to run.  By mile 5 when I caught up with two of my coaches, I was in tears.  Did I stop, no! (BAD IDEA #3) I kept running, and walking, and running…  From mile 5 to mile 9, Mr Personality (Coach Stan) actually ran, walked, and talked to me the entire way.  (For those who know Stan, you know how much of an effort it was for him to stay with me for 4 miles through all this.)

In the end, I decided to walk off the course at mile 9 rather than face the possibility of never running again; not to mention not being able to run Disney’s Full Marathon.  This was the BEST IDEA I had all day, or even all week; quite possibly ever, given I can still run.

To make this long story short, I am going to cut to the chase.  I hear from so many who love to run so when they are injured, they don’t like to rest.  Mr. Personality told me that day “You are well trained, your body won’t forget, REST!”  He was right.  

Here is what worked for me…  I did not just rest, I went to the extreme.  I put myself on crutches for four weeks.  I wanted to still run Disney.  Although I did participate in Disney’s Full Marathon in 2010 (yes, the coldest year ever for a marathon in Florida), I did not run the 26.2 miles.  I walked.  (Maybe jogged from time to time, but for the most part, I walked.)  This was part of my therapy.  I took four more weeks off of running after Disney.  I started back to training in February and two weeks later ran my best half marathon (at that point) at Fort Lauderdale A1A.  Then two weeks after that, I ran another personal best half marathon at Disney’s Princess Half.  You see, REST works!!!  And your body will not forget your training.

This week, I had two friends, older than me and recently into running, tell me they were experiencing issues with knees.  Both described almost exactly what I had been experiencing in 2009.  Bad news, folks… There is no miracle cure for a bone bruise.  Just time and, yes you guessed it, REST.  So take it easy.  Take a week or two off.  Start back slow and let the body heal.  I promise you, it wont kill you to not run. 

Keep in mind, resting an injury is not an excuse to stop being active.  You just need to give that body part a chance to heal.  In the mean time, try working on your core which will certainly help your running form.  Abdominal and Back exercises are the best.  If you get bored, try the pool.  The pool is great for “weightless” exercise and super easy on the joints.  Just be mindful of your limited cardio and try not to pack on the weight.  That will only aggravate the situation.  (Mr Personality was not so nice when he said that to me... more like.. Just don't get fat!)

So, tell me… What works for you when faced with an injury during a season of training? 

Tuesday's Testimonial

So when I was running last night, and this morning.... Yes, overachiever, I know...  I was thinking about this scene from the movie What Women Want when Mel Gibson's character was creating an ad for NIKE...  I thought I would share as this was my motivation to run this morning...

You don't stand in front of a mirror before a run and wonder what the road will think of your outfit. You don't have to listen to its jokes and pretend they're funny. It would not be easier to run if you dressed sexier. The road doesn't notice if you're not wearing lipstick.

It does not care how old you are. You do not feel uncomfortable because you make more money than the road. And you can call on the road whenever you feel like it, whether it's been a day or even a couple of hours since your last date. The only thing the road cares about is that you pay it a visit once in a while.


 Nike. No games. Just sports.

So I ask you... What is your excuse for NOT running (or walking) today???

Motivational Monday

Needing a little encouragement today, so I thought I would share... 

Had a fantastic night last night with an old friend.  Looking forward to more of those.  Then when I got to work today, Not So Good...  It is only a little after 11:30 am, and I have already run all over the Public Safety Building with this testing going on.  (In 4" heels - wish I had my sneakers, then at least I could chalk this up to a training day!!!)

So I was looking for motivation and found this....

“Everyone has a right to be stupid; some people just abuse the privilege.”

I feel better now...

Swimming like a Fish...

Finally... My stroke is coming together. Swim practice with the TEAM today. After a very long and stressful week this is what I needed. Not an easy swim; but a good one.

Here was our workout.

• 100 Yard Warm Up
• 5x50 yrds (250 yds) Drills - Buoy, Reverse Buoy, Finger Tips, Fists, Catchup
• 10x50 yds (500 yds) on the 1:30 (a little too much rest in between for me)
• 5x100 yds (500 yds) Straight - Total Time 11:23 (Last summer, my 500 time was 14+)
• Sprints: 1x25 yds, 1x50 yds, 1x75 yds, 1x100 yds (250 yds)
• 2x100 Warm Down

Diagram of a flip turn

Total 1800 Yds = Roughly 1.1 miles

A good swim work out followed by a Flip Turn Clinic. Seems easy, looks easy, but not easy. Flip turning is not necessarily hard either, just not a easy thing to just do. It takes practice and a sense of where you are in the pool in relation to the wall. 

You probably want to know how a flip turn will help me with swimming in open water... Well... It wont.  But, flip turning in the pool is more efficient when training. Two things... 1. Yes, there are no walls in open waters to push off of. and, 2. There are no walls in open water to stop me from swimming if even for a second or two to turn around.

My homework for the week is working on endurance and flip turns. My stroke is finally down to a fairly decent stroke and much more efficient. (I counted only 18 strokes across the pool today!!! Down from 22!! Just by stretching out my stroke!)

By the way, Swimming is a THINKING sport. No way to get through the workout without constantly thinking about form. In the last 50 yards of my swim my right calf cramped (badly) when I kicked off the wall. With 25 yards to go, the right foot decided to join in.  Nothing will break your form faster than a cramp. =(

Back at Tri Training

So, I am only home from Tahoe a few days, but there is no rest for me.  My Nation's Triathlon Team has not stopped training since I was first there the middle of May.  I have not been back with them since then either.  Now, that Tahoe is over, it is time to get my grove back with tri training.

Saturday morning was swim training.  Not a bad workout, but I can tell I need more time in the pool.  I am not quite in top shape.  This summer will change that.  (I hope!)

Here was our workout.

• 5x50 yrds (250 yds) Drills
• 10x 50 yds (500 yds) Under 1:15
• 5x100 yds (500 yds) Under 2:20
• 4x25 yds (100 yds) Under :30
• 2x50 yds (100 yds) Under 1:00
• 1x100 yds (100 yds) Under 1:50
• 1x50 yds (50 yds) Under :55 (did it in :54)

• Total 1600 Yds = .9 miles

At one point when Coach said 2x50 under 1:00 (each) I mentioned my asthma... He basically shrugged and said "You signed up for triathlon." and walked away.  Not that I expected it, but there is NO sympathy from Coach Stan.  He is right though.  I can't keep using my asthma as a crutch.  Obviously I have done more than one would expect with this condition, so there is no excuse.  And, I was able to meet the goals above yesterday even without swimming for some time.  

After training, I asked Coach for advice.  His words... "Since you already know how to swim, you need to work on stretching out your stroke."  So, efficiency of stroke is my chore for this week.  Pool time is necessary.  Looks like Meadows Park or Deerfield Pool this week after work.  Anyone care to join me??

Sunday was to be our biking day.  My bike is still in transit from Tahoe (delayed due to snow... in JUNE!).  I know I keep talking about the snow in Tahoe, but seriously, this Florida girl who has never seen snow (not real snow anyhow) is still in disbelief about the weather in Tahoe.  

In any case, since I cannot ride with the team, I decided to run instead.  A short 3+ mile run around my neighborhood, just to get my legs back in gear.  It is kinda hot running here in the summer, but one must do what one must do to compete.  

There is nothing that will keep this determined girl from finishing Nation's Tri in less than 3:15:00 this year.

Inspired Endurance Jewlery Online Raffle

Loggerhead Triathlon 2010 with my
Inspired Endurance necklace on

Hello, everyone!  I am back from Tahoe and all thawed out!  Thank you all for your encouraging words of support.  That trip was a lot harder than I thought it would be.  Kudos to all those who were able to deal with the weather and complete the entire course!

Ok, so I mentioned a few weeks ago about a surprise I had for you. Well here it is... Many of you have admired the necklace I wear (almost always) with my many charms from events past.  I buy all of these great charms from Inspired Endurance Jewelry.  I first met Marie at Women's Half Marathon in St Pete almost 3 years ago now.  I purchased my 13.1 belly ring from her and Annette (another TNT-aholic) bought me my first race charm and necklace, my running girl.  I have been hooked ever sense!

Stick Gem Runner Girl Pendant & Earrings

Now I purchase a new charm after every race.  I still owe myself one for Tahoe (Hint Hint Marie, time to come up with something for my bike ride!).  Not only do I have the necklace, but I have a pandora bracelet too!  All of the beads have come from Marie at Inspired Endurance Jewelry.  I just love her selection.

Here is the deal we have cooked up for you...  An online Raffle to win one of the following:

1. Stick Gem Runner pendant on 18" bead chain with Amethyst (purple) Swarovski crystal (Retail Value $54)
2. NEW stick runner earrings - not available on her site yet (Retail Value $35)
3. 13.1 Endurance Bead fits on Pandora bracelet  (Retail Value $30)

How do you qualify?  There is a process, of course, but a simple one.  Just follow these steps:

• Become a Fan of my blog or sign up for the email notifications and comment on this post
• Become a FAN of Inspired Endurance Facebook Page and leave a message you were sent by TNT Princess Andi
• Make a minimum $5 donation to LLS on my Nation's Triathlon Fundraising page.  (For every $5 you will receive one raffle ticket.)

Raffle Ends June 30th... So hurry for your chance to win!!!

Pandora Bead: 13.1 Half Marathon



It is that easy!!!  And there is a  bonus... you will have the added knowledge that you are saving lives!!! 

Here is what every donation does with LLS...

• $25 pays the co-pay for chemotherapy drug prescription.
• $50 registers one person to be a bone marrow donor.
• $75 provides HLA (bone marrow) typing for a family member.
• $100 provides transportation costs to the hospital for treatment.
• $500 provides patient aid for a year.
• $5,000 stops me from sending letters, emails, facebook updates, etc...

You can be a HERO too!!!  And look good while you do!!



Come Snow, Rain, Sleet, Hail.... My Tahoe Adventure Continues

View from our room at Harvey's.  That is Emerald Bay
in the distance.  Our first tough climb.

Early Sunday morning we woke and looked out our window at our gorgeous view to find it was raining. No wait, it was pouring!! And freezing! Oh boy! I thought 'Is it too late to opt out??' I do not need to catch pneumonia from a bike ride!

Although I was still contemplating my options, I was dressing, layer by layer, to go for a bike ride in 38 degree raining weather. I bundled up as much as I could without adding too much additional weight. I just wanted to be warm.

One of our teammates, my dear friend Leanne (Scorcher), was unable to even start the ride. A few weeks ago she tweaked her back; and, on Saturday's ride she irritated that injury to a point where she knew even a short ride would make her miserable. She was so upset. Being the big team player she is, she decided to sag for the entire event for us. She followed us along the course offering assistance where she could (even dry socks which were worth more than gold for this event). For that, we ALL thank her!


Our Palm Beach TNT Team: Ready to take on Tahoe.
Sitting: Kamikaze (Sam), Bobcat (Kristin)
Standing L-R: Rambo (Jon), Kansas (Jacey), McFlurry (me),
McNugget (Nikki), Ghost Rider (David), Coach McTorture (Bryan),
Scorcher (Leanne), RockStar (Judy), Mama (Susana), G3 (Gary)


We met in the lobby at 6am. Our wave start was 630 and given the weather we were not in a hurry to get outside and wait. One thing I can appreciate with a Cycle event (or at least this event) vs a marathon event, we don't HAVE to corral at an ungodly hour and wait in the weather for our later start. Unlike the 2010 Disney Marathon where we were at the corrals by 5 for a 630 start in 24 degree weather with a 17 degree wind-chill.

At 635am (Pacific time) we started our ride. Yes, it was raining. Yes, it was cold. But we were off to begin the ride we committed to so many months ago and have trained so hard for. Not one of us had false pretenses at this point about this being like any other training ride (just longer). We trained in cold, but never this cold. We have even trained in rain, but not freezing rain. We also trained hills, but not altitude and mountains. Basically, this ride was set to be all of our training to the tenth power. I am not exaggerating!

At this point my only though was about the warm, dry bed I left back at the hotel. Then I glanced down at my right wrist. There, wrapped around my wrist on the outside of all layers, right next to my America's Most Beautiful Bike Ride bracelet (which I needed to gain access the SAG stops and the switch backs at Emerald Bay) was Courtney's IGKLA (I'm Gonna Kick Leukemia's A$$) silicon bracelet. Right then, I knew why I was here... We need a cure!

I knew I had 10 miles until I hit the base of Emerald Bay to begin the switch backs. So, in the cold rain, I reach down deep for that determination needed to get through this. At this point, the day was no longer about the training we all had been through over the last several months; this ride was all MENTAL! To last 103 miles in these conditions was going to take mental determination, perseverance, and inner strength.

At the top of the first switchback on the way up
to Emerald Bay.  You can see the rain/sleet.

At mile 6, Nikki McNugget, our LLS Staffer was there to cheer us on.  This is also the same place she saw many cyclists turning around to head back to the hotel.  These riders were from northern teams even.  But, not us kids from Palm Beach.  We kept going.

The first 9 miles seemed super slow.  Riding along A1A 19-20 mph seems easy: even with wind.  Here, to muscle 17 was an effort.  At 9 miles we came to a halt. We were at the base of Emerald Bay where race officials were checking to ensure we were registered riders on the course. Seriously? They think someone is going to crash this party? 38 degrees and raining?  Really?? Ha!!! I doubt that anyone is dumb enough to come out here in this. But there we all were: all 3000 insane people doing this ridiculous event.

The beautiful view from the top of Emerald Bay.

We crossed through the check station and had a 2 mile climb of almost 500 feet elevation gain. I hit the first of the 'mini' switchbacks and thought 'well, that wasn't so bad!'. Then I turned my head to the right and saw bikers climbing the REAL switchbacks. 'OH BOY!'  (Not exactly the phrase I uttered.)

After the uphill battle to Emerald Bay (at an average of 6 mph), there was a beautiful view; and, more importantly, a 200 foot (1 mile) downhill!  Woo hooo!!!  I hit 36 mph on that down hill.  With wet roads I was a little more cautious than I would have been had it not been raining.  Everyone seemed to be on their brakes.  Here comes the annoying Palm Beach girl screaming "ON YOUR LEFT!!!"

  

After another 200 foot climb then we were down hill to the second sag stop at Homewood Mountain Resort (26.9 miles in).  Already the views have been awe-inspiring, even through the gloomy weather.  However, at this stop I sort of hit my wall.  Just 27 miles in and I am already frozen with signs of hyperthermia.  I was really worried my toes were going to be frost bitten.  Luckily I had packed some extra socks in a dry bag and was able to change out of the soaked ones.

Kings Bay, CA....  Lunch Rest Stop and
Yucky Weather

This was a changing point in the day for me.  I was frozen, barely breathing, soaked to the bone from frozen rain... I did not know what to do.  Leanne messaged me and offered a dry car ride for a bit.  I took her up on it.  I know I set out to do all 100 miles here; however, I had to think about my health too.  I was just getting over a cold I had not quite kicked completely before this trip.  It seemed the cold air and rain was making matters worse.  I honestly did not want to come home with pneumonia. I thought, a short ride to the next stop would help me out a bit.

After leaving Homewood, Leanne and her wonderful husband Ray decided to stop at a sports shop and pick up some dry socks for everyone.  We then made our way to Truckee, CA, the third SAG stop on the course.  There I was able to talk to my coach.  I told him how I was feeling and that I was not doing well.  I was going to try to get back on my bike at Truckee and finish up, but I was still not able to feel my toes.  I barely was able to put my bike shoes back on my feet.  He suggested I wait until the 4th SAG stop at lunch (Kings Bay) to see how I felt before deciding.

Upon arrival at Kings Bay, the rain was bad.  Pouring down hard and not looking like I was about to finish this course.  I grabbed lunch, filled water bottles, and waited for our team to come in.  I was able to speak to all of them, except Kristen (Bobcat) as she was well ahead of everyone.

The sun finally shows itself at Kings Beach, CA.

It was when Coach McTorture came in to Kings Beach that I finally started to feel like I could finish this course.  The sun started to come out even.... FINALLY!  McTorture and I waited for Rock Star Judy to come in to the lunch stop while we sent the rest of the team on their way.

When Judy arrived, I helped her filling water bottles, grabbed her some lunch, then rested a bit.  The three of us, Judy, McTorture, and I, headed out on our bikes to conquer Spooner.  On our way out, Leanne tells us there is reports of hail at mile 90.  Oh Great!!!  As if snow, sleet, rain, wind was not enough, let's add hail for the fun of it all!

The moment we left the rest stop there was an immediate climb (@230 foot gain in just under two miles), almost a smack in the face after lunch.  I mean really?  Couldn't you find a better place for lunch?

About half way up Spooner where I stopped to
shed layers.

Thankfully, before we hit Spooner there is a 4 mile downhill through Incline Village. Time to catch my breath and ready myself for the long haul up Spooner.  Lets talk about Spooner.  This climb starts at mile 80 of the course at about 6300' elevation.  By the end of the 8-mile climb were at 7100' elevation (approximately 100' elevation gain per mile).  The hardest part for me was between miles 83 and 85 where we climbed from 6500' to 6900'.  After leaving McTorture back with 'Rock Star' at incline village (mile 74) he caught up to me around mile 85 as I was pealing off layers. The sun had come out and it was now HOT!

Finally, an hour later, I reached the top of the climb at Spooner Junction.  Waiting for me there was McTorture and rolling in right behind me was Judy.  After a brief stop to gobble down some PowerBar Gummies, we were back on our way to finish the 12 miles to the finish.  But first, time to bundle back up.  Even though the sun was out, the downhills from here were going to be fast and cold. I layered on the arm warmers and put my scarf back around my neck.

Right before the big downhill, we had to pass by mile 90 where there were reports of hail earlier.  Thankfully, we missed the hail.  I knew Nikki McNugget was there, but when I zoomed past the cheer station, I did not see her.  Later I found out she was in the car grabbing food as I went by.  She saw just the back end of my jersey as I went by.

Course Map and Elevation Chart

The downhill from Spooner is where I was hoping to hit 50-mph.  Unfortunately, I was heading directly into the wind coming off the lake.  Great view, but not easy to take that in at 39-mph.  I can imagine I must have been a sight to see... all tucked in tight and aero, scarf flapping in the wind behind me, screaming "ON YOUR LEFT!" as I zoomed past many riders on their breaks.

Whoever said it is all down hill after Spooner lied!  We had 6 more hills to climb.  We were still more down than up, but the uphills seemed tougher than normal.  Maybe the elevation? Maybe the cold wind?  Maybe just the end of the ride when we all just want to finish?  Either way, I just wanted to get back to the hotel for a long WARM shower.

The last few miles were fun at least.  I was playing this cat/mouse game with a TNT Team from Kansas.  They would beat me on the uphill, but I will kill them on the down hill.  All it took was the sign that said FINISH with an arrow for me to finally kick into gear.  I jumped off my seat and started to drill in my top ring.  One more turn and the finish line was there.  When I turned the corner all I saw was UP!  REALLY?  After all that we have to finish UPHILL?  Grrrrrrrrrrrrrrrrrrrrrrr!  Back off my seat, still in my top gear, I pumped and pumped to the finish where my teammates who finished before me where there to greet me!

What a feeling!

This is the view from the downhill at Spooner Junction,

only on Monday (the day after our ride) after the

overnight snow.  (Yes, SNOW in JUNE!)

Now, for those of you who know me, you know I am not one to easily give in.  As I was pondering whether or not to take the SAG through Truckee, CA, I remembered a previous coach who told me "Live to fight another day!"  No sense in injuring myself, or worsening my cold by being stupid. Although I did not complete the entire 100+ mile century ride, I did complete the two toughest parts of the course: Emerald Bay Switchbacks and Spooner Junction.  The bottom line is... I started and finished this ride ON MY BIKE.  I did not give up, I just took a rest to warm up.  All in all, I got in about 60 miles in not-so-accommodating weather conditions.  All my fingers and toes are in tact and no frostbite or hypothermia to report.

Sitting: Bobcat, Rambo, McFlurry,
Standing L-R: Gimpy, Ghost Rider,  Mama, Kansas,
McNugget, McTorture, G3, Scorcher, RockStar, Kamikaze

To all my ROCK STAR Teammates... Bobcat (Kristin), Rambo (Jon), Kansas (Jacey), RockStar (Judy), G3 (Gary), Ghost Rider (David), Kamikaze (Sam), Scorcher (Leanne), Mama (Susana), and Gimpy (Stefany)...  YOU ALL ARE AMAZING!  Thank you all for such a wonderful season with lots of fun tales that will live on forever (Squirrels, and Rabbits, and Bobcats, OH MY!).  You all have made this season with TNT the best ever!!!

To Coach Brutal Bryan Big Mac Daddy McTorture, Thank you for making me a better cyclist.  If it were not for you I would not be as comfortable on my bike as I am today and I would not have felt I could have even started that ride, let alone finish it!  You ROCK!  (I don't care what Rob says, YOU ARE THE BESTEST!!!)

To Nikki McNugget... Thank you for always being positive and optimistic.  "It may be raining and cold, but isn't the scenery beautiful?"  You were such a bright star in such gloomy weather!  Even if you did miss me coming out of Spooner; I forgive you!!! =)

To all my supporters:  I hope this report from Lake Tahoe does not disappoint you.  I appreciate your continued support through all these endeavors with LLS and TNT.  You make this possible!  One day, together, we will find a cure.

True Story... most of this team has decided to do this ride again next year.  I mean, the weather cannot be THIS bad two years in a row, can it???  My commitment has been made to LLS/TNT already and I am determined to finish the entire ride next year with the same team.  If you would like to join us, we would love to have you!  (http://www.teamintraining.org/)

One thing is certain, I have a shopping list for next year... Just in case the weather is again not-so-accommodating...  Water proof pants/jacket, cycling tights, water proof socks for keeping my feet dry/warm, water resistant gloves, chap stick, anti-fog shades, more hand warmers, more feet warmers, lots of plastic baggies, etc....  Feel free to add suggestions in the comments or to send extra gear yoiu may have my way!!!

Shake Out Ride... In the Cold Rain

The last few months I have been blogging about the training my team and I have been going through: not to mention the many requests I have sent out for donations to The Leukemia & Lymphoma Society for this event.

Palm Beach TNT On our way to pick up our bikes: Susana,
Stefany, Sam, McTorture, Judy, Me Leanne, Jon, Kristin

Let me start by saying thank you!!! My team for the 2011 America's Most Beautiful Bike Ride in Lake Tahoe raised over $40,000 (just 12 of us). The entire LLS TNT group from all over the US raised $6.8 million.

It is the generosity of our families, friends, associates, strangers, etc... that allow us to do these thing with TNT as we spread the word and raise more awareness for blood cancers. So on behalf of the Society, my teammates, and blood cancer patients everywhere... THANK YOU!!

Now, for the ride... Saturday we woke in Lake Tahoe for an early packet pick up. We received our bib numbers, goodies, and had a chance for light shopping (last minute most necessary warm clothes).

Saturday's weather was gloomy rain and cold (48ish degrees). Yes, we were still going for our shake out ride.

Leanne, Me, Jacey, McTorture, Kristin
On our way out the door for a ride.

What's a shake out ride? This is our chance to check last minute bike mechanics, figure out ride gear for the next day, etc... In this cold rain we were all bundled in layers. I decided to reserve my warmest layers for the actual ride. I still had an under layer, a layer of water resistant rain gear, and top layer training bike jersey. I also wore my ear warmers, beanie cap, scarf, gloves, two pairs of socks, etc.... I thought I was good to go.

The rain came down as we headed out and I had to question my sanity. What on earth was this Florida Girl doing in this cold, wet weather on a bike? And at these altitudes? Asthma anyone??

I will say I completely underestimated the effect the altitude would have on my ability to breathe! Absolutely crazy... The hotel was at 6000+ elevation. And I had to climb the mountains on my bike? Really? Oh, boy.... My coach, McTorture said he was having a hard time and he is not asthmatic. He knew I was not having an easy time. When he asked if I was OK, I told him 'I don't think I am going to be able to do this ride tomorrow.'. His answer: 'Oh, I don't think you are right about that!'

I suppose when we took off at 23+ mph to drop a group of riders that were so-so on their bikes and seemingly dangerous, I probably over exerted myself. Add hills and rain and cold air, I was having a tough time breathing.

I made it out with the team, but I took the return trip a bit slower. Did I mention I was still getting over a bad cold? Can you say pneumonia?

All in all the ride went well. We made about 19-20 miles in what seemed to be impossible conditions. We all felt ready, yet scared of what the next day would bring.

Before the actual ride, we had a team meeting and Inspirational Dinner to go to still. We had a few moments after the ride to shower and relax. Boy that shower felt great!

Team Meeting was great. Last minute tips, rules, what-to-do-when instructions, and a bit of fun. First was the business of the event. There were a total of 3000 participants, 1/2 of which were from TNT - GO TEAM! We were given important numbers necessary for safety, assistance, etc... We even had a chance to meet Ghost Rider (our teammate David who was always so busy we never had a chance to meet him).

McTorture showing off his new
thong and boa

Then we had some fun. I was a mentor this season: someone who assists with fund-raising, inspiration, etc... The team gave me a great card and the best T-shirt... "What happens in Lake Tahoe stays on Facebook and YouTube forever". LOVE IT!!! (And a Princess sticker for my bike!)

We, as a team, did a little shopping for our staffer and coach. For Little Nikki McNugget, a heartfelt card and a set of bicycle bookends. McTorture was a bit different. We have had so much fun this season and so many stories/adventures; we needed a little more for coach. We did our shopping in an 'adult' store. The picture says more than I can explain. It was great!!

After the meeting, I went with a few teammates for more last minute shopping. We bought breakfast for the morning, and snacks for later. Then Jacey and I took a walk down to the Lake where I actually walked into the water. Brrrrrrrrrrrrr! I want to say it was colder than the Pacific (I did this same thing in San Diego when I completed the Rock n Roll San Diego Half Marathon last year this same weekend!).

Kristin & I sportin' our Triple Crown Tiaras

Later Saturday Night was our Team Inspirational Dinner. This is where National TNT staff give a speech, lots of thanks, and recognition. Kristin (Bobact), Jon (Rambo), and I (McFlurry) received our Triple Crowns. This is a recognition from LLS for being fund raising participants in a triathlon, marathon, and a century ride. We all had a great dinner and lots of fun.

Then it was off to bed for the big day the next morning....

To Be Continued.....

South Lake Tahoe Arrival

Well, the team has arrived. Long flight but a beautiful drive from Reno to South Lake Tahoe with snow capped mountains.

Event Weekend is Here...

I am off to Tahoe...  I will be updating from my blackberry while I am there.  Look for photos & tales from the dark side!!!

See ya all when I get back!  And thank you for your support!!!

-40 Degrees in JUNE? Really?

We are just 4 days away from 103 miles around the Beautiful Lake Tahoe.  I decided to look at the weather to evaluate my packing decisions.  Maybe I should not have done that!  I think I need a short term loan to purchase warm biking gear!!!

Here is the weekend forecast:

• FRIDAY: High 58, Low 41 with a 20% chance of rain (snow in higher altitudes)
• SATURDAY: High 51, Low 39 with a 30% chance of rain (snow in higher altitudes)
• SUNDAY: - BIKE DAY -  High 54, Low 39 with a 40% chance of rain (snow in higher altitudes)

WHAT???  Really???  


Ok Fans, I need your advice... Who rode a bike in sub40 weather and lived to tell about it???  No, kidding, but I would like advice on what to wear...  Please comment with suggestions below...

My TRI Season has Officially Started

I received my first official donation to my TRI season today (THANK YOU Uncle Jim!!!); but, I realized I have yet to post about Tri Season Training. Well, a few weeks ago actually, I had my first official fall TRI season training with my new team, and my new (yet not really new) coach, Stan. (His nickname will come soon enough.)

This was a basics day. Coach Stan's main goal was to talk to all the newbies about swimming, get down to the basics and talk real fundamentals of swimming. Three keys to swimming in endurance events: Breathing, Body Position, and Efficiency of Stroke.

About two weeks ago, a few days before our first training, I posted a blog about breathing. This is a tough one for me with asthma: exercise induced asthma at that. Yes, I know, why do I do this if it causes me to have trouble breathing. The answer in is the main title of my blog: Because I Can. If ever the asthma should stand in my way, I will stop. Until then, even my doctor said it is OK. In fact, all this exercise in endurance events has helped my asthma. In other words, Endurance Does a Body Good!!

Coach Stan talked to us about breathing. Whether we are bilateral breathers or stuck to one side, as long as we are efficiently breathing we will finish our event and our times will not suffer. It is when inefficiencies step in that times take a turn for the worse. One key to breathing efficiency is core development. Let me explain... When breathing in freestyle swim you should be rolling your body to the side, not lifting your head to breath (lifting your head produces drag which is bad). It is easier to accomplish this roll with a strong core. In order to help me with my breathing, and I am talking about the actually physical movement to allow for an efficient breath, I need to build my core. (Build ab workouts into my injury prevention and core development workouts - CHECK)

Coach Stan also talked about body position. Most beginners hesitate to stick their head all the way down in the water. This is due to fear of drowning, fear of not being able to get a breath, fear of the water in general. There are many reasons why people are hesitant to get under water completely. However, the best body position is almost a slight inverted tilt: Head down looking directly at the bottom of the pool, chest down slightly, butt and legs up. This position will reduce drag and bring efficiency to your stroke. With your head or chest up in the front you are literally fighting the water to move. Getting your head down and in the right position will allow for the water to flow over your head reducing drag and making your swim almost effortless.

Lastly, Coach Stan talked about efficiency of stroke. I have had coaches tell me before to stretch my stroke out as far as possible almost as if I am reaching for something in the top of the cupboard. Um, I am not thinking they noticed my height when making that reference: I never stretch to reach any thing in any cupboard. I digress... Efficient swimmers take less strokes to cover the same distance as those who have not conquered this feat.

Imagine if I swim 25 yrds (or meters) and it takes me 22 strokes to get from start to finish; and, a master's swimmer takes 19 strokes to cover the same distance... well three strokes does not seem like a lot. However, multiply that by my distance in the Olympic swim course (1500 meters) and we are talking about 75 more strokes to cover the same distance (or 3+ more lengths of the pool). Why would I want to swim more? This leads me to think of a friend who I often quote saying "Work Smarter, Not Harder!" Yes, smarter is 19 strokes, not 22 to cover one length of a pool. Reserve the energy for the rest of the event!

So far this is the extent of our training (at least to the training I have attended) since I am still training for Tahoe (which is in 9 days). There will be more as time goes by. When I return from Tahoe I reenter TRI training with swims on Saturdays and Bricks on Sundays (Ha, Bricks - wait until I explain those workouts!).

Any training tips you would like to share???

What Makes Someone a HERO??

A coward gets scared and quits. A hero gets scared, but still goes on.

- Anonymous

I found this quote today when I was looking for inspiration for my blog. I needed something to stir my creative mind for an update.  You see I have been feeling down, feeling a little uninspired.  Yesterday I had the most inspirational news in that my niece is walking again on her own... or, at least she is taking baby steps toward getting there.  Her words to me "I GOT THIS!!"  Her spirit, her tenaciousness, is what makes her my hero!!!

The Society choses Honored Heroes for each season.  Blood cancer patients who are battling this disease, have battled and survived this disease, and even some who have battled yet loss their fight.  I have met so many inspiring people through this organization.  Although I have had a personal hero from day one... my niece, Courtney; this year I have added two more: my Aunt Margie and my best friend's Uncle Jim.  

The above quote just hit home when I think about what makes these individuals heroes.  They would probably all disagree with me and say they are not, they would say they are only doing what needs to be done to survive.  Truth is, what they go through, this chemo, is not easy.  It is a tough road!  And, whether you are 15 or 50 it is a battle!  My hat is off to them for the fight they put up.  They are my inspiration to continue to swim, bike, run for a cure.

I have to comment on another hero that comes to mind, even beyond our patient heroes... It is inevitable that each TNT season I see someone new with the organization who has never done an endurance event and is trying something new.  It is one thing to train for and complete an endurance event.  It is something entirely different to do this for the cause, not just for yourself.  I meet these heroes everyday.  They are my teammates.  They inspire me to keep going almost as much as my niece does.  (For those who wonder "Why TNT?", THEY - my Teammates - are the reason why!)

So I ask you, who has inspired you?  Who is YOUR hero and Why???  Please leave your comments below...

Why I do What I do.....

Sometimes, rarely, but sometimes I question my sanity with all my running around, working, training, fundraising. Even this weekend to be exact, it seemed my get up and go, got up and went leaving me far behind. Then, just when I need it most, God sends a miracle down to show me WHY I do all this for LLS and TNT... Here is the most important reason why...

Courtney!

You may already know she was diagnosed with ALL (acute lymphocytic leukemia) in August of 2009. You may also know that she has been in remission since late August, early September 2009. You may NOT know one of the drugs she took for chemo (vincristine, I believe is the drug that was the root cause) actually triggered neuropathy in her lower extremities putting Courtney in a wheel chair since January of 2010.

Tonight, for the first time since January 2010, my little niece (ok so 15 is not so little, but she is still a baby to me) walked for the first time with no assistance from Mom and Dad, only her walker and her own get-up-and-go. So I think I revived my inspiration....

This is the reason I continue this fight... I fight for those who are fighting their own battles every day... I do what I do because I CAN when so many others can't.

Thank you, Lord, our Father... for showing me this little miracle and giving me my sanity back.