July 31st - Disappointment

After yesterday's successes I thought today would build upon it, but that was not the case in two ways.

First, I arrived early at Honeysuckle Beach so I could run the Hayden Sprint 5k route and see how much better that I was than a few weeks ago. I had not had any breakfast.

I ran solid the whole 5k without stopping but my watch at the end said 26 minutes and 30 seconds.

During the Hayden Triathlon race I ran it in 26:34 maybe with some adrenalin flowing.

I thought that I would have improved to at least to 25 minutes for the route. Not so. Only 4 seconds.

Second, Derek gave me my second swim lesson at the beach and I couldn't swim worth a darn. Apparently you use your core muscles in running and if you swim right after that you style, strength, and breathing are not relaxed. That is for sure the case today.

Derek thought I had improved a lot since our first swim lesson. He taught me how to rest on my back, sight down the course, and told me to keep my head down like Gloria suggested.

He said I would know by next Wednesday if I was ready for the Olympic or the Scenic Sprint. If I could go 250 yards without stopping and rest on my back, then go another 250 etc. I would be ready for the Olympic, if not I should do the sprint.

We talked about Derek's Dad named Frank and how well he was doing for his age now. 1:23 for the Hayden Sprint which is excellent for a 50+ year old. His Dad has worked on it for 3-4 years. I believe that the title of my handout for the Hayden Tri will be "Persistance" and the title of my talk to the CDA Chamber of Commerce will be "No Instant Stardom Here".  I can learn a lot from him and plan to call and talk with him.

I am glad things are clicking into place but it takes persistance and hard work to be at your best even for a sprint distance.

July 30th Run & Bike Hayden Lake

When Julienne suggested last night that we bike around Hayden Lake with Shiela Sharp     I said yes I'd love to go. 

This morning the alarm went off at 5:30am. I got up and off running the 4.3 miles from our home to Honeysuckle Beach. I can't believe my time and how smooth it was. Maybe because it was downhill and maybe because it was a lot easier than my descent from Lake Stevens on Saturday, but I ran the 4.3 miles in approximately 33 minutes. That is a 7:40 per mile pace. I haven't ran that speed for years, maybe decades. Usually I am around 8:15 to 8:30 mile pace. I haven't been taking my phone with me the past few weeks and have been running free.  I didn't take it either today. I left home at 5:56 and arrived at about 6:26. That would be 30 minutes for under 7 min miles but without a stop watch I decided that I needed to add a minute on the beginning and the end and probably assume it wasn't a full 4.3 miles like my Apple iPhone 5 Maps apps said it was because that just sounded too good, so I tacked 3 minutes on. Now I am getting interested in seeing what I can really do.

We met Shiela at Honeysuckle Beach and planned to maybe go out and back because I had a conference call at 8:30am and wasn't sure what kind of shape she was in. She is in very good shape. As soon as we started biking and I was behind Julienne and Shiela I could see Shiela's well defined biking calf muscles and knew they didn't get that way without a lot of dedication and effort on her part. She was fun to bike around the lake with.

Julienne and I so much enjoy friends that we do activities with. Although our last son, Johnny,  leaves home for college next month and we become empty-nesters, we are not ready to sit in an easy chair with slippers on and read the newspaper all day long.

My weight?  157.7 pounds. Still 21.7% of body fat, but it sure feels like more muscle is developing.

For the triathlon I have three words now:

Survive the swim
Attack the bike
Glide the run.

We'll see how well they serve me in a few days.

Later on in the evening, I went waterskiing with my son Dave Dance who just moved into his new house at The Falls and starting working at the North Idaho Eye Clinic.  The water was not the smoothest, but I ski without my glasses and can't see it anyway.  After that I began to run home and got maybe a mile to mile and a half in until Julienne caught up with me in the truck and brought me the rest of the way home.  It is so nice to feel free to run anyplace at anytime and feel like I can do it in a gliding relaxed way without too much huffing and puffing. I was sweating when she picked me up and was running up a hill that continues for a mile on Rimrock but gliding up feeling strong while doing so.  That is one of the great benefits of training.

At home I was tired and got to bed at 11pm grateful for the four exercise periods in one day and all the work I got done in between.

Monday July 29th Swimming at KROC Center

A big part of doing the triathlon is the journey along the way and the people you meet and the common interests it gives you.

This afternoon we sold our Thule rooftop cargo box to Jim & Karen Schlosser. What a fine family they appear to be. Jim has completed several Ironman competitions and was in great shape. As an active family Jim & Karen get out and about and with bikes for their 3 kids needed more room for gear. Just like our family when they were at home. I invited them to do some things with our family and Jim specifically to perhaps consider the Hayden Marathon in Oct around Hayden Lake.  That's part of the fun of it.

At the KROC Center I wanted to give an update to Gloria Waggoner ,Program Director, as it has been a while. I told her how biking had finally clicked in, and running was now smooth, and swimming was just starting to come along.

I went to the pool and all of a sudden she is there coaching me along with her wisdom about making sure I breath out all the air and don't shallow breath at the top of my lungs. and that I put my head down and actually look at the bottom of the pool not looking forward like I was and of course breath in the pocket. Her tips are invaluable for the next segment of training. The past week I just felt like I could swim and breathe, now I am ready for more and she was there to give assistance.

She seems like she would be a great boss to work for that is interested in her employees and coaching them to be the best that they can be. Thank you Gloria.

July 26-27th Wow. What a Bike and Hike

Friday morning at 6am Jeff & Julie Crandall, Julienne and I took off on the CDA Olympic Distance Bike Course. We started just outside the downtown area at Michael D's restaurant. I felt on fire. Not only did I go up Yellowstone and Bonnell hill with confidence, but I attacked the Mullan Road segment both up and done. I like that feeling of strength and confidence. I think that I am ready for that course.

Later that afternoon the four of us hiked up to Lake Stevens just beyond the town of Mullan. I liked that too. We followed mostly goat trails right up the mountain and missed the switchbacks that take you up at a more leisurely gain in elevation.

 Jeff & Richard half-way into the hike

 Richard & Julienne at the First Stevens Lake

At the top steep section I did my counting of breathes and reached 60 before I reached the top. That is type of physical fitness I like to have where I look forward to a challenge. Jeff and Julie are really good hikers and lead the pace. They are both in good shape and up for a challenging hike. It is fun to have friends like that.

 Jeff, Julie, and Julienne at the top

 Julienne by the tent Sat morning

On Saturday morning we hiked up to the second lake where Jeff and I dove in for a swim.

 

 Richard coming out of the swim

 I am surprised how I naturally resort to the crawl stroke now, even in a cold lake and feel so much more comfortable breathing in the water. What a change from Monday in my swim class with Derek.

. Jeff, Julie, Julienne, and I in Wallace

after the hike eating Huckleberry shakes

at the Red Garage.

Totally non-fitness food and totally worth it. 

I will continue this post with a picture of the rock that I brought down that made all the fitness difference in the world.

The hike down the mountain would have been pretty routine and easy had it not been for this beautiful green rock which Julienne saw in the rock field.  She jokingly talked about bringing it home as we have done so with rocks from various other memorable hikes. It looked big, but I went back picked it up and thought maybe I could carry it home. So I put it in my back pack which made it lopsided and top heavy. The first 10 minutes or so were awkward but not too hard, then the extra 18 pounds begin to wear on me. It was pulling my shoulders back, pushing on my back, putting tension on the waist strap, and making me work on balance, and descent. It make the remaining part of the hike a difficult workout. I couldn't believe that I was packing that many more pounds on my body a few short months ago. At any rate, the rock is now planted by our front entry way with other rocks we have brought home and I got an extra special workout to boot.

July 25th - A Breakthrough in Breathing the past 3 Days

Tuesday morning I went to the KROC Center and went into the cove pool. I practiced going up and down in the water breathing and then a little bit forward and finally swam 4 lengths of the pool stopping each time to rest and get psyched up to do another length.  I only choked on water once and felt pretty good that I swam the entire lengths in the crawl stroke.

Wednesday afternoon I went to the KROC Center and went to the competitive pool this time.  I swam 8 lengths of the pool, stopping each time at the end of the pool and resting. I did not choke in the water once.

Thursday I went down to Hayden Lake and swam between docks. I swam the length of the CDA Sprint triathlon which is 500 yards. This is how I did it:

80 yards crawl then stop and tred water then the final 20
75 yards crawl then stop and tred water then the final 25
75 yards crawl then stop and tred water then the final 25
75 yards craw then stop and tred water than the final 25
50 yards crawl stop and tred then the final 50.

Not once did I choke and feel threatened about breathing, in fact, I didn't have to concentrate so much on breathing.

I am now finding out that it is my body core and arm strength that is holding me back, plus figuring out how to get my bearings in the water especially if I am swimming in the direction of the sun.

Maybe there is hope for me swimming after all.

I also biked 4 miles today to get to where I was swimming and ran a mile up and down hills, plus did a few push ups.  My weight 157.6. Almost at my goal of 155.

July 24th - Another Breakthrough in Running - A Continuous Glide

Julienne asked if I wanted to go on a run this morning.  I wasn't planning on it, but said yes.  We started out slowly running up Rimrock Road for about 7/10ths of a mile. Then we turned left on the freshly tarred and graveled Dodd Road and ran a flat mile. I was running freely and strongly. I looked at Bryan's new home being constructed on the left and Jared's new shed. They are quality construction. I still felt strong when I reached the corner of Dodd and Strahorn which is 1.7 miles into the run. I knew that I was putting considerable distance between myself and Julienne. As I rounded the corner and the grade became a little bit uphill that didn't phase me at all, nor when I passed the yellow egg shack that is the 2 mile mark. I didn't feel my normal desire to stop and rest and then plod along. I felt like I was smoothly gliding along. When I rounded the corner of Strahorn and Lancaster I expected the heavy legs to began slowing me down, or the labored breathing, or the urgent desire to stop, or the looking forward to some convenient landmark at which to stop. Last time I ran this loop with Julienne I was probably an equal distance ahead of her by this point, but stopped and she caught up and passed me. I ran down the mile of Lancaster neither noticing Forest Ridge or Deer Park on my right which are usual landmarks I hope to reach without stopping. I didn't even consider stopping at the mail box to get the paper. I didn't want anything to interrupt my continuous glide. When I rounded the final corner from Lancaster back onto Rimrock again for the last 4/10 of a mile uphill grade it wasn't laborious. Yes I was sweating and working out, but simply running free and strong. I can't remember when I last ran that way, but it had to be more than a decade ago, maybe when I was 49.

I didn't even have to start counting breaths until the last 50 yards or so as I was almost to our driveway, so therefore I knew that I ran strong the whole way and didn't need the help that counting my breathes gives me until the very end. (When I am about as fatigued as I can get I count each breath as I know I can always go a hundred more. This also helps me measure a hill or difficult part of a run or bike. For example the steep section on the CDA Tri bike course on Bonnell hill is only 100 breaths. In other words by the time I breathe 100x I will be a the top.)

I didn't time my run, but did clock how much faster I was than Julienne. She finished 3 minutes and 35 seconds later. Assuming she ran her standard 9:03 mile time then I would have been 8:09 per mile. Considering the uphills on Rimrock Road that means I could have been running sub 8 minute miles on the flat sections. I felt great. It was easier than usual and I ran continuously without stopping once to rest. It is by far a PR for that 4 mile loop, better than I have ever ran it before starting on July 4th of last year when we first moved to Hayden.  An actual joy to run it. A workout yes, but a difficult laborious one where I am hoping to end it as soon as I can - No.  I am ready to run it again. I am ready to run a 5K at the end of a triathlon and see if I can make it a continuous glide.

What I was wearing when I ran?

• The birthday Hard Mountain wicking shirt Dave & Channing Dance gave me for my 62nd birthday on March 27th. It was very tight at that time, but now feels about right. 
• The Nike shorts that David & Judy Tew helped me buy at the Nike Outlet Store last summer.
• Some cotton socks
• Some old worn Brooks training shoes that Cameron Braithwaite designs for Brooks.
• Some Nikken Magsteps that Bruce Erickson got for me.  

What didn't I take on my run?

• My iPhone. I didn't wear it on my shoulder or hold it in my hand. 

After showering I was rewarded once again. My weight 158.8 and my body fat 22.1%. Second best weight in the last decade or more and lowest body fat percentage. A great start to Pioneer Day. 

I am looking forward to my next run to see how far I can continuously glide. By-the-way last night we had 6 guests for dinner. The Mayor of Rathdrum (Vic Holmes), his director of Rathdrum Parks & Rec (Lance Bridges ) and Jeff & Julie Crandall (Day of Service Directors), Dirk & Kathy Baird (Hayden Lake Stake President). I showed them how I used to tighten my belt to the second hole and I now I could tighten it to the 5th or 6th hole. I took seconds and thirds the food was so good. I thoroughly enjoyed the evening and visiting with Vic and Lance to see how we can "work together to make something better" on the September 14th LDS day of service this year. They are good people and administering the government of Rathdrum in a thoughtful and caring manner.  I also got to bed about 11pm after cleaning up and arose about 5:55am this morning.  Just think if I had eaten less and got more sleep. I wonder what the results would have been?  But I felt great, the continuous glide is another breakthrough.  A big one.

July 22nd - 1st Derek Garcia Swimming Lesson

Today Julienne and I had our first swimming lesson from Derek Garcia.  It was at Honeysuckle Beach also with Aaron at 9am in the morning.

 Julienne, Derek, Richard

at Honeysuckle Beach

Derek had me not wear a wet suit so he could see more clearly what my mechanics were. He could see clearly that I was not breathing comfortably. The first thing he had me do was practice just holding onto the dock and breathing out then in. I chocked on the water several times. Then he showed me how to more force-ably get the air out before breathing in.  That helped a lot and I was able to more comfortably do it 20x rather than 5x.  Here is a picture of me looking up just after doing so. Pretty old looking guy if you ask me in the picture below, but in the picture above it is the first one for decades at 159.9 pounds which I weighed in at this morning.

Next he asked me how much swimming I was doing in the pool. Nothing at all I replied for I am trying to get comfortable in the lake. He said I needed to be practicing 3x a week or so in the pool. I should try to swim as far as I can while breathing correctly, then stop and relax for 30 seconds then push on. Then I should swim the entire length. And do as many lengths as I could do in 30 minutes. Then I should swim as far as a I could extending out further a little each time.  He said the pool was good because I could see where I was going, have breaks, etc. I had previously thought that come summer I should abandon the pool. 

Months ago Lauren at the KROC center helped give me my first swimming lessons in 43 years.  That was all Julienne needed to make much improvement. I'm afraid I was far behind that. 

Derek helped Julienne extend her arm out further from her head in her reach and with other tips such as sighting high and sighting something to the left and also to the right of where you are headed. 

I then put on my wetsuit and enjoyed the wonderful warmth and buoyancy it provided for my rear end and legs and swam breathing more comfortably 1/2 the length of the Honeysuckle dock and then rested for 30 seconds and swam another 1/2 length.  Julienne said I looked better like I was catching on. That was encouraging.

Derek remarked that from my times I was doing great at cycling and running but needed to concentrate on swimming and only cycling or running about 1x per week.  He told me to practice at the pool two days, then the lake once, then the pool and report in to him on Friday.  I will do so.

July 19th - Major Barrier Breakthrough under 160

Today I broke a major barrier of 160 pounds.  When I got up in the morning, I thought this might be the day it was done, so I set out to run 6 miles before I weighed myself.

I ran 3.5 miles as smoothly and as confidently as I have ever run before in the past few years. I went up 5 major hills and down 4 major valleys at a 9 minute to 9:30 minute mile pace and stopped at the top of the last hill by English Point.  I caught my breath for a few minutes and then ran the remaining 2.1 miles home again at a 9 minute to 9:30 minute pace with the two minor hills.  I talked to myself and told myself I wasn't tired, I wasn't sore, I wasn't panting, so there was no reason to quit running until the destination. I endured to the end. I know that I can run the 10k at the end of the CDA Olympic Tri and make it just fine now. Running the hills makes the difficulty level more similar to a tri after swimming and biking.

As I showered and anticipated getting on the scale I just wanted to see something less than 160 pounds for the first time in probably 3 decades.  I had been so close during the week, I figured this just had to be the day. I was hoping for at least 159 something. Boy was I pleased when I saw the results - 157.3 unbelievable pounds. I never anticipated that dramatic of a result. It was way lower than I expected to see. That means by the end of the week or perhaps Monday I might be down to my target CDA Triathlon weight of 155 pounds.

Here are the rest of my stats for today:

Pounds - 157.3
Body fat weight 33.7 pounds
Body fat percentage 21.5%
Body water 57.2%
Bone mass 6.3%

I get to meet Derek Garcia on Monday at 9am to begin working on my swim, which is the single biggest part of a triathlon that would make a significant difference in my time.

July 17th Swimming Swimming Swimming

Since my experimental triathlon determined that the largest variable was in swimming, I have been practice swimming in Hayden Lake each day. Not a long period of time, but just to get the feel again of doing the crawl breathing on my side. On Monday Derek Garcia will help me. There is hope.

By-the-way I weighed in today at 160.8 pounds so I am less than a pound out of the 150's and getting closer to my goal of 155 by the CDA Triathlon.

My First Trial Triathlon

My First Triathlon Experience in Preparation for the CDA Triathlon

By Richard Dance

July 13, 2013

What an experience today has been. I have learned so much. I don’t know how anyone can adequately prepare for a triathlon other than trying one out and learning first hand from it.  Learning comments are in italics so I can remember them next time. 

Thursday/Friday

I helped my second son move into his new home at The Falls at Hayden Lake. What a nice setting for his family of eight. Light and airy views within a park like setting with a gondola down to the boat slips below the falls. Dave is the new MD Ophthalmologist at the North Idaho Eye Institute on Lincoln Way. He and I hauled most of the furniture, freezer, washer, dryer, and refrigerator ourselves. The only thing we didn’t attempt by ourselves was the piano. What did I learn? Life is bigger than a triathlon for me and helping my son out so close to the event was the right thing to do regardless if it had an effect or not on my Hayden Triathlon finish. 

Friday Night

I tried to go to bed early, but had to set things out first and couldn’t find my bike shoes because they were not in the usual place. By the time everything was together it was 10:40pm. That wasn’t bad, but there was a mosquito in our room that buzzed my head about every half hour. I could not seem to get it even after I got a towel and snap at it. Finally about 1pm I left our room and tried out Johnny’s bedroom. No mosquitoes there.  Next time don’t wait until evening to set things out or find them.

Sat Morning

I woke up at 5am and started my daily routine of bathroom, scripture reading, shower, etc.  I was so pleased when I read 161.1 pounds on the scale. That is the best weight I have had for decades and was 6/10s of a pound better than Wednesday which was 161.7 and Tuesday which was 161.9. I am only a few pounds away from my target weight for the CDA tri at 155. It seems achievable now.

Julienne and I left at 6am as we knew where we were going to park, but not in time to drive the running course which turned out to be important.  I had oatmeal and a banana along the way with some Gatorade. 

 Richard & Julienne just before the race

As we arrived on our bikes at Honeysuckle Beach we got our body markings and then looked for a place to put out bikes. There was no place to put them, as we arrived later than most, so it took extra time to decide the team rack had some room.  Since they called for the mandatory athlete meeting and flag ceremony we attended, but I was concentrating on that and not the swim course.  Next we had to get our wet suits, swim caps, and goggles on. To do so I took off my prescription glasses and put them on the ground wondering if anyone would accidentally step on them. That wasn’t the important factor, what was is that I never studied the swim course with my glasses on. Next time arrive earlier.

The Swim

Standing with the other green caps I could faintly see the buoys in the direct sun, but got in the water and took off at the sound of the horn at 7:15am.  As first I was jostling with arms, legs, and bodies of other swimmers, but doing the side stroke they soon were ahead.  I would do about 10 side strokes and then 20 backstrokes; however I never really knew where I was going. Had I simply memorized one orange buoy, then three yellow buoys, then one orange, then three yellow going back I would have improved my time considerably.  As it was I kept turning around yellow buoys thinking it was the turn around when it wasn’t, then changing direction and forging on pretty much alone in the water except for a couple swimmers with red capped buddies that kept me pointed the in the right direction. I figure that I explored a good part of the lake unnecessarily as when I was doing the back stroke it seemed that my right arm was pulling stronger than my left and turning me off course.  Any rate I had needed a few more weeks in the open water. In the pool at the KROC Center I never got the swim figured out. I was always too tight. In the last week of training in open water I began to feel comfortable first that I could make the distance and second that I could do the crawl. But that got cut short when I got the leg cramp and decided to not risk it training more before the event.  My time 28.18 minutes which was dead last in my division. I hope that I learn enough to never ever again have a 28 minute swim even when I am 100 years old.  Next time scope out the course with my glasses on, then memorize the buoy sequences. Above all training make an emphasis on learning the crawl and improving overall body core strength. 

Transition 1

The transition went fairly well for 2.46 minutes.  I was third in my division. It took me longer than expected as when taking off my wet suit I got stuck taking off the left leg when the timing chip was fastened on. I should have known that.  Also I didn’t towel off enough.  Next time take a bucket, towel off from waist down better, and remember the chip is on the left leg when removing the wetsuit.

Biking

 Richard fumbling with clipping in

Except for the start in the biking I was strong and finished third but should have been second.  I was wet and dripping on my pedals and clips so I slipped off my bike getting on, hit the sprocket with my leg and turned my seat 90 degrees outward.  I hit it back partly with my hand and jumped on riding on a crooked seat the whole course.  Because I didn’t know what I had hit, I listened to my chain and gears and thought I had damaged them as I kept hearing noises.  So I cautiously rode the first ½ mile looking at my chain and gears trying to see if they were coming off. Those two events knocked me down to third place. What was it? The fluttering of my running number bib on my shirt. I have never biked with one on and knew the noise they created.  After discovering my bike was okay I tore up the course passing everyone I could. My wife beat me by 4 minutes on the swim. I caught up with her at the turn around, then charged ahead trying to always go 20+mph and pass the next person ahead of me until the no passing zone.  I felt strong and comfortable on the bike and finished in 36 minutes and 49 seconds, only 20 seconds out of second place even with all the troubles at the beginning.  I am anxious to see what I can do next time.  I averaged 19.6 mph and know I can do over 20 consistently.  No one passed me on the bike course, while I passed 20 or more.  Next time get on the bike and clip in more carefully then take off with good speed. 

Transition 2

I was second in transition 2 with 1:37 minutes but know I can be much faster, because I tried to lean up twice against a fence to put my running shoes on and it gave way. Next time I am taking a bucket. I am must faster sitting down and feel I can put my glasses in there and throw in my swim cap and goggles etc.  The elastic laces that I got really help speed up things.  That was a good move.  Take a bucket to sit on. 

Running

 Richard in the first 1/2 mile of the run

This was my first real run after biking and as everyone knows your legs feel yucky starting out the first ½ mile. As I got into the run my fatigue took over from helping David move the past two days. I could feel all my moving aches and pains, plus lack of sleep.  I have no regrets.  It is more important to support family members and do the best I can in the triathlon, rather than selfishly exceed at something far less important in life. I have already benefited from the training, loss of weight, physical stamina more than the actual event or placement on the podium could ever help.  So after the corner on Honeysuckle and Maple I walked for awhile and then ran strong up until the two mile mark. Because I had not driven the course, I thought 2 miles was at the corner of Maple and Hayden. It wasn’t until later, so I was discouraged when I saw it and my mental attitude affected my stamina. I also walked a few yards at the top of the gentle hill. Totally unnecessary.  Then I ran the rest of the course. One person passed me on the run while I passed 20 or more, including the 70 year old women’s first place finisher whom I respect and admire.  I finished the run in 26.34 minutes with an average pace of 8:34 which was second place for my age division.  I could have done 8:15.  Scope out the mileage markers on the running course the day before and memorize where they are. 

Total Time

Richard at the top of the finish chute

My total time was 1:36.06. My target time was 1 hour and 30 minutes even.  Could I have done better with the same amount of training?  Yes. What would that time have been?

• ·         One minute off swimming by orienting myself to the course with my glasses on.
• ·         15 seconds better in transition with a bucket
• ·         One minute off biking by not falling off, having a crooked seat, and knowing the common sounds of a bib flapping.
• ·         15 seconds better in transition with a bucket
• ·         45 seconds better running without moving household good the two days before the event and getting some sleep the night before.

Total time should have been 3 minutes and 15 seconds better for a total time of 1:32.51 which would have only moved me from 5^th to 4^th place.  So it is clear that the number one thing I need to work on above all else would be swimming.  Maybe I will not be able to do 16, 17, or 18 minute swim for a few years, but I should be able to do a ½ mile swim in 20 minutes.  Where would that place me with my time?  1:24:33 and where would that place me on the podium for the Hayden Sprint? In second place.

 Richard & Julienne Dance - Finishers

Can I do that and make that amount of improvement? Yes I can in the swim. I just need to continue to feel comfortable in the water, be doing a decent crawl stroke and improve my overall body strength.  I can do that and still be active in all other phases of life without putting undue emphasis on fitness.  So that is my next goal for a sprint triathlon – a total time under 1:30:00, then the next Triathlon – under 1:25:00. 

How About Julienne?

 Julienne coming down the finish chute

She did excellent in her 4^th sprint triathlon. Her total time was 1:42:27 which placed her third in the women’s 60-64 division. Her swim was 23:52 which was last place, her first transition 4:10 which as third, her biking was 44:37 which was third with a 1:28 transition (as she doesn’t wear bike shoes) which was second, and a run of 28:18 which was first with a 9:07 mile pace. Here is a picture of her on the podium (on the right in a light blue shirt) during the awards ceremony.

 Julienne on the podium as 3rd place

Women's 60-64 Age Group Category

July 10th - Almost a Full Sprint then Auugh

I had some great experience preparing for the Hayden sprint today. I figured this would be my last day of full workouts.

In the morning I weighed 161.7, another 2/10ths of a pound lighter than yesterday's all time low.

Then I biked from Hayden to Post Falls, 14 miles on Lancaster, Heutter, Prairie and US 41. Not a bad ride except for Prairie which was way too narrow to be safe except early in the morning. I felt strong and was generally over 20 mph and many times 22/23/24 average.

When I got back, I ran 4 miles. 1/2 was a warm up up the hill, then 3 full consecutive strong miles, and 1/2 mile warm down. I felt great.

So in the evening to cap it off, I went down to Hayden Lake for a 1/2 mile swim. 1/4 mile into it I got a bad right calf cramp just while I was getting the forward crawl down better. I have just become comfortable in the water so I can attempt a crawl stroke Sat. I was hoping to practice, Wed, Thurs, and even Friday night because each day makes a big difference in my comfort level. Now to have a cramp. I swam on my back until I reached shore, then could hardly walk. What a setback.

When home I look all over the internet for the source of my leg cramp. Here is the list of what I found and what I decided to do:

• Drink V8
• Eat bananas
• Have electrolytes
• Warm up and stretch
• You were fatigued
• Tense ankles, loosen them
• Low potassium, salt, carbohydrates.
• Tight muscles
• Inadequate blood, nerve compression or mineral depletion
• Need magnesium to relax
• Stress, exercise, sleep deprivation, aging all increase need for minerals
• Kick from hip not knee
• Lift weights to balance muscles
• Do swimming before biking and running
• Take hammer Heed before swimming
• etc.

Knowing myself I decided that I was fatigued because I had hard biking and running work outs previously in the day, possibly needed some potassium, salt, and carbs recently (as I have been cutting down on weight) and should relax the next few days and probably be okay. 

July 9th - Lowest Weight Yet

I am hoping to be in the 150's weight wise when the CDA Triathlon starts. Today I surprised myself and was 161.9 pounds, down 18 from the start. Some of my belts can now be buckled on the 5th hole and my pants look gathered. I might just make it yet.

July 5th and 6th Workouts & Jumpin Beans Relay Marathon

On the 4th of July we went boating at David's dock and sent all the kids out in rafts with ropes that they could pull themselves in with. On the 5th we went biking around the 26 miles of Hayden Lake. Julienne is getting quite good. This is her third time. Tom and David whiz by going uphill. And on the 6th we ran a family relay marathon known as Jumpin Beans

Here were the runners and their legs for each team:

. We still have it together as we were the first place finishers at the half-marathon mark and beat the mixed Coeur d'Alene high school XC team.

                  THE       THE

                DANCE   DANCE

                  BOYS     MIX

6.2 miles     Dave & Kari
3.1 miles     Tom & Jeff
2.0 miles     Jacob & Channing
1.0 miles     Richard & Julienne
0.5 miles     Cameron & Braden
0.25 miles    Dallin (jr) & Ann Marie

Lest you think this was on a straight course, it was in the woods, I mean in the woods. We followed ribbons and a lawn mowed trail through the weeds, the woods, and straight up the hills. We stacked the deck in the 3 Generation team with all boys and we all got shirts and wooden medals. In the mixed team we let Kari and Jeff prepare for the Ragnar and run the longer legs. Between all 12 of us we ran a marathon exactly. Johnny ran each of the legs with the younger kids so they didn't get lost in the woods.

Our first team completed the course in 1:34 and the second in 1:59. It was a fun race.